Walker Breakfasts

Walker Breakfast with CinnamonIngredients

Shredded Carrots
Your choice of fruit
Your choice of nuts or seeds


Place as many shredded carrots in the bottom of a bowl as you would like to consume, then top with the fruits, nuts & seeds of your choice along with raisins and cinnamon.

(A favorite at irRAWsistable is strawberries, apples, bananas, blueberries, cashews, raisins and cinnamon). If you wish, add some milk/milk substitute or yogurt and enjoy!

4th of July? Add blueberries, strawberries, apples and bananas for Red, White, and blue.

St. Patrick’s Day? Add kiwi and green apples.

Halloween? Use shredded yam along with the carrots, with orange pieces for extra color.

Valentine’s day? Add shredded beet root. They are remarkably mild tasting and a vibrant red.

Experiment, Eat, Enjoy!

Walker Breakfast & Spinach Orange Banana Smoothie

What a delightful breakfast class there was this morning!

So Delicious Dairy-Free YogurtWe talked about our raw food histories (both the teacher and the students). We sampled a new yogurt we’ve found in the store - So Delicious Dairy-Free Yogurt. It is simply amazing.

445We created Walker Breakfast salads. What IS a Walker Salad?  Well, Dr. Walker believes in eating fresh food, focusing on veggies, and then veggies again. There are the fruit variations, which we love, so our salads rest on a bed of carrots and butternut squash.  This photo shows a family favorite – carrots, topped with grapes, blueberries, bananas, and apples. After this is created, we top it with cinnamon. Depending on what you’re sensitive to, or prefer as far as texture goes – you may even top that with milk of any kind, or yogurt, or a smattering of honey.

We sipped on Spinach-Orange-Banana Smoothies too. Can’t even begin to tell you how healthy that felt. Our bodies seem to recognize nutritious goodness and send the message, “Aaaaah, thank you for that.”

Oat & Brown Rice Waffles

We’ve show you pancakes before, so thought we’d branch out just a little bit by showcasing a delicious waffle. Have a great day.

Oat & Brown Rice Waffles
Yields 6
Crisp and firm waffles
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  1. 1/4 C Bob's Mill Gluten-Free all-purpose flour
  2. 1/2 C Bob's Mill Brown Rice flour
  3. 1 1/4 C Arrowhead Mills organic oat flour
  4. 2 Tbsp baking powder
  5. 1/2 tsp baking soda
  6. 1/2 tsp salt
  7. 1/2 tsp cinnamon
  8. 1 Tbsp raw organic sugar
  9. 1 Tbsp oil
  10. 3/4 C milk (or milk substitute)
  11. 2 eggs
  12. 1 tsp vanilla
  13. honey
  1. Combine all flours, baking powder, baking soda, salt, cinnamon and sugar in a bowl until well mixed.
  2. Make a well in center of dry mix; put in oil, milk, eggs and vanilla, mixing until a batter is formed.
  3. Pour into waffle iron via a heaping 1/4 C measurer.
  4. Cook for 3 to 5 minutes until cooked through.
  5. Top with honey (or your favorite topping) and enjoy!
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Gluten-Free cookies, baked and not

I don’t know about you, but we’ve occasionally bought gluten-free items from the store that taste like (dare we Say this?) card board. We believe it should taste GREAT if we’re going to take the time to eat it. We have also experimented with some of the recipes we’ve found online – and wondered how they could possibly be sponsored as a recipe with an edible end product.

Peanut Butter-Oatmeal-Honey CookiesNaomi spent quite a bit of time in the kitchen experimenting with ingredients until she created her own recipe for peanut butter-oatmeal-honey cookies.  The dough was of a sticky consistency, but we’ve got some tips on what to do about that as you place the dough on the cookie sheet.

Our gluten-free classes have focused on baked breads and cookies, simply because we’ve wanted healthy, quick & delicious snacks. We’ve kept them in a sealed container for more than a week. We’ve used them as a snack for the baby, as well as crumbled in yogurt, or a handy snack while hiking.

We hope you enjoy the recipe!

Peanut Butter Oatmeal Honey Cookies
Delightful crunchy cookie - adapts well to many uses.
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  1. 1 1/4 C oats
  2. 1/2 C peanut butter
  3. 1/2 C packed brown sugar
  4. 1 egg
  5. 3 Tbsp honey
  6. 1/2 tsp baking soda
  1. Cream the peanut butter and brown sugar.
  2. Add the egg and honey, mix well.
  3. Add the oats and baking soda.
  4. Mix very well.
  5. Place parchment paper on a baking sheet, then drop rounded teaspoons of dough on parchment paper.
  6. Bake at 350 degrees for 7-8 minutes.
  7. Allow cookies to cool for a few minutes on the baking sheet.
  8. Store in an airtight container.
  1. Tip: for added sweet treat, drizzle Enjoy Life chocolate on the cookies.
  2. Option: bake in shaped pan (like the flower shown) and fill center with filling of choice.
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Prevent a Sugar Binge – Eat Dates

There are SO many temptations out there, each seems almost sinister in its design to keep us from being happy and healthy. For those of us who are aging, and I know there are many of us boomers who are there, it seems that we’re reaching the age of new medical problems – diabetes, high blood pressure, thyroid issues, etc., problems that never crossed the mind a few decades ago.

Binge-ing in any form isn’t good for us, but nowadays it can feel even more detrimental. So today, I just wanted to share another recipe I enjoy.

Tip: One tablespoon of cinnamon can be a little heavy – you may wish to reduce it, or switch it out for a different spice you prefer.


Date Almond Chocolate Balls
A Sweet Date/Almond Treat
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  1. 20 Medjool dates, pits removed
  2. 1/2 C almond butter
  3. 1/4 C coconut flour
  4. 2 Tbsp unsweetened cocoa powder
  5. 1 Tbsp cinnamon
  6. Finely shredded coconut flakes
  1. Mix first 5 ingredients in food processor.
  2. It will be sticky.
  3. Roll into small balls.
  4. Coat by rolling in the shredded coconut.
  1. Favorite Tip: Roll in crushed pecans instead for a decadent dessert treat.
Adapted from http://www.examiner.com/article/eat-dates-to-prevent-a-sugar-binge
Adapted from http://www.examiner.com/article/eat-dates-to-prevent-a-sugar-binge
irRAWsistible.com http://irrawsistible.com/

Dates – Historical & Fun Facts

Dates in bowl

  • Dates can be found back as far as 5000 – 6000 BC in Iran, Egypt and Pakistan
  • Dates are and have been a staple for the Middle East for… a really, really long time


  • The average date has 23 calories
  • Rich in vitamins and minerals
  • Iron for your blood,
  • Fiber to help your bowels
  • Vitamin A for your eyes
  • Potassium for your heart
  • B-vitamins
  • Fat, Cholesterol and Sodium Free!

Madina MosqueDATE FACTS

  • The palm leaves of the date tree have been used to make all sorts of items; roofing, baskets, rugs, doors, and hats are a few of them
  • Dates are great snacks for desert journeys
  • All parts of a date palm tree can be put to use
  • It is said that the Prophet Muhammad lived on dates for months at a time
  • Date trees were used to build a mosque in Madinah
  • There are male and female date palms. To get fruit, pollen from a male tree must be inserted into the female tree’s flower at the right time. It has been done by hand for generations.


  • The date tree is referred to in the Koran as “the blessed tree”
  • The date palm has also been called “the tree of Life”
  • In ancient times, native Arabs supposedly ate up to 6 pounds of dates a day!

Divine Dates


I have recently fallen in love with these succulent little food items. Adding dates to your diet delivers vitamins and minerals that are necessary to maintain optimum health. The primary vitamins in dates are the B vitamins, with B-6 topping the list. B vitamins help with the metabolism of food and the formation of new blood cells. Other vitamins include K and A.

Dates on treeDates are an excellent source for minerals, with potassium in the #1 spot. They also contain:

  • Copper
  • Manganese
  • Magnesium
  • Calcium
  • Phosphorous
  • Iron
  • Zinc

The body only needs small amounts of minerals, but if it is depleted of any one, it can be disastrous to your health.  Snacking on dates can help you build up your body’s mineral stores.

Sugar Concerns?

One of the reasons people avoid eating dates is the belief that they will raise their blood sugar levels.  The May 28, 2011, issue of “Nutrition Journal” reports a study in which date consumption was tested on diabetics.  It showed that while dates contain high amounts of natural sugars, they are actually a low-glycemic index food and did not significantly raise blood sugar levels.  If this is a concern for you, speak to your doctor before adding dates to your diet so that you can monitor your blood sugar levels and determine how dates affect you personally.

For myself, I am glad to know that dates are a delicious, low-glycemic food. My husband is pre-diabetic, and fixing foods that will not exacerbate that issue brings me a little peace.

Gluten-Free Energy-to-Go Bars

Key Lime Lara BarsClass earlier today was fun, exciting, and full of new experiences for the students who came to learn about these homemade bars (similar to Lara Bars).

Naomi is so grateful we experimented with this recipe. We have MANY variations now. She takes them to work/school as an energy-boosting, brain-powering treat. She refrigerates them the day before, just because. They are in her purse, and when she feels the need mid-class/shift, she has what is necessary to complete her required responsibilities.

They are gooey when they come out of the food processor, but spread nicely. Their nutty flavor is lick-lipping, uhm…, lip-licking delicious! 


Key Lime Lara Bars
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  1. 1 C almonds
  2. 1 C cashews
  3. 12 medjool dates, pitted
  4. 1 C unsweetened shredded coconut
  5. 1 lime, juiced
  6. 1-2 Tbsp water, if needed
  1. Place cashews, coconut and almonds in food processor. Process until they are a fine powder.
  2. Add the dates and lime juice until a dough forms, like a ball.
  3. If dough is dry, add a few tbsp water to help it come together.
  4. Line 8x8 baking dish with parchment, with enough to cover the sides.
  5. Spread dough into the dish.
  6. It will be sticky. A wet spatula will help you.
  7. Using some parchment paper, press it down into the dish.
  8. Place in the fridge for a few hours to set.
  1. We added Enjoy Life Chocolate Chips as an additional taste treat.
Adapted from My Whole Food Life
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Fun Teff Facts


One pound of teff grains can grow an acre of teff! VS 100 lbs or more of wheat to grow an acre of wheat.

  • Its name is assumed to be related to the world “lost” in Amharic – because of the tiny size of the the seeds
  • Teff requires 36 hours to sprout! The shortest of any grain!
  • Three thousand grains of teff weigh just one gram.
  • Teffs protein content (around 14%) is largely easily digested albumins (basically vegetable egg whites!)
  • Teff is thought to have originated in Ethiopia about 4000 – 1000 BC
  • Teff is fermented by a symbiotic yeast living in the soluble fiber on the grain’s surface (like the blush on grapes!)
  • Eragrostis tef (or Maskal Teff) borrows its scientific name from Greek, to mean “the grass of love” from eros – love, and agrostis – grass.
  • One pound of teff can produce up to one ton of grain in only 12 weeks
  • teff uses a type of photosynthesis called Carbon 4, which allows it to be most efficient in temperatures as high as those of the human body, as opposed to wheat whose optimal temperature is at 60 °F.
  • Teff was long believed to be high in iron, but recent tests have shown that its iron content comes from soil mixed with the grain after it’s been threshed on the ground. The grain itself is not unusually high in iron.
  • Many of Ethiopia’s famed long-distance runners attribute their energy and health to teff.

Teff Flour Facts

Naomi has thoroughly enjoyed cooking, tasting, and experimenting with Teff. Naomi & Teff are now good friends. As such, we thought we’d share some of the Facts we’ve learned about this remarkable grain.

  • Teff is the only fully-domesticated member of the genus Eragrostis (lovegrass).
  • Teff cooks quickly
  • Teff is incredibly durable and thrives in both water logged soils and during droughts.
  • Teff is relatively free of plant diseases compared to other cereal crops.
  • Teff can grow where many other crops won’t thrive.
  • While growing teff it can appear purple, gray, red or yellowish brown.
  • Seeds range from reddish brown to yellowish brown to ivory
  • 20-40% of the carbohydrates in teff are resistant starches
  • Teffs bran and germ make up a large percentage of the grain and it’s too small to process so teff is always eaten in its whole form.
  • Teff-InjeraIn ethiopia teff is usually ground into flour and fermented to  make a spongy sourdough bread known as injera.
  • In Ethiopian restaurants, injera is used as an edible serving plate
  • Ethiopians also use teff to make porridge and alcoholic beverages.
  • White or ivory teff has the mildest flavor while darker varieties have an earthier taste.


  • 1 cup of cooked teff offers 123 mg of calcium! That’s the same as a ½ cup cooked spinach.
  • Excellent source of vitamin C, which is not commonly found in grains
  • High in resistant starch (a newly discovered type of dietary fiber that benefits blood-sugar management, weight control and colon health!)