Posts tagged "recipes"

07 Sep 2018
Rose Cherry Chia Smoothie – High Raw Vegan Recipe

raw vegan recipe cherry rose chia smoothie

Get high!  This Rose Chia Cherry Smoothie is the one I want to be cradling on a paradise island.  Because it’s nice and cool, full of water-rich fruit and is easy af to make, so I won’t have to leave my beach for long.  All organic, high raw, 100% vegan.

Simply blend:

1 frozen banana
1C frozen cherries
2″ filleted aloe leaf
1T chia seeds
1T maca powder
½T rose water
1t vanilla powder

Top with:

1/2T grapefruit zest
5 germinated then dehydrated apricot kernels


When I did a raw nutritional analysis of 4 months of my diet with nutritional scientist Joanna Steven, we found that the only nutrient was was “low” on (80%), according to the federal government’s RDA, was calcium.  So we experimented a little and found that if I added just 1T of chia seeds to my daily diet, it put me over the 100% mark for RDA.  Those chia seeds not only have a ton of calcium in them, but they hold water and return it to you, when you need it.  Athletes really benefit from drinking or eating soaked chia.  I eat it every dang day!

Aloe is another super sexy ingredient.  I buy it fresh and fillet it (like a fish, I’m told, though I’ve been vegetarian near my whole life and am happy to have saved myself from the violence of that!).  Cube up the clear chunks and blend them up in the smoothie.  Make sure they blend all the way.  Aloe is soothing to the intestinal tract and naturally helps keep things moving.  Plus, we all know how great fresh aloe is for the skin – I just rub the inside of the skin directly onto my face and let it dry.  Rinse it off after 20 min, if you care.  I say don’t use aloe products – just the fresh stuff.  The aloe products come in glass or plastic, first of all, so there’s a better way.  AND the products always have some sort of stabilizer since as soon as you remove the aloe meat from it’s skin, it oxidizes like all fresh foods.  I don’t need chemicals to “extend shelf life” in or on my body.  If it’s not fresh, it’s dead and those chemicals are hella confusing to my kidneys and joints.  They go somewhere, you know!  Just use the fresh leaf or don’t use it at all:-)

The maca is a thyroid and adrenal soother and has a beautiful effect on yang energy, focalizing it into a sort of sexual potency.

The rose water and vanilla really round out that sexual energy with some yin sensuality and love vibes.  They are meant to be together!

This is an organic, high raw vegan recipe and when you eat it, you are organic and High Raw, too!


01 Sep 2018
Pizza That Makes You Smart – High Raw vegan recipe

My first raw vegan pizza crusts right here. Like a pro.

These crusts are 1 C each of soaked almond pate and flax meal w ¼ C olive oil and I went with tarragon galore – like ¼ C. 2.5 C water, stir, sit 5 min, shape on lined dehydrator tray and dehydrate at 115 for 3 hrs, flip and remove liner to dehydrate the other side for 8 more hours. Store long term in fridge or freezer.

Then a thin layer of avocado, lemon, sea salt, garlic spread.

Next, sliced green olives, diced or cubed Roma tomatoes, chopped cilantro, cubed Hass avocado.

Topped with a King Oyster mushroom I flushed at home, then marinated 24 hrs in coconut aminos. And black garlic I fermented in a rice cooker on warm for 10 days.

That’s 100% organic, raw, vegan pizza right there. Have all you want. But this food is so nutrient dense, one is a lot. Makes you smart.

High science. High raw.


18 Feb 2014
Everything You Love Miso Soup – Raw Vegan Recipe by Tonya Kay

So I’m studying up on all the natural radiation removing, immune building, thyroid nourishing foods as all humans who eat should be, and got pretty amazing at making a mean miso soup over the past six weeks of conscious anti-radiation dieting.  Turns out most of what I, as a long-term high raw vegan, eats on a daily basis is on top of the nuclear radiation protective foods list (specifically eating low on the food chain, or: no animal products).  Lucky me, these foods also happen to be my favorite raw vegan foods!  Here is a damn good miso soup that has everything I love in it and will keep you radiant rather than radioactive.




  • ¾ C yellow chickpea miso
  • ½ giant Sir Prize avocado
  • ¾ C baby broccoli florets
  • ½ C sliced Thai coconut meat
  • 6 pitted and sliced Deglet Noor dates
  • ½ C whole macadamia nuts
  • ¼ C pumpkin seeds
  • 2 oz ginger root juice
  • 4 C water


All ingredients raw and organic, of course.  Heat water to boil in tea kettle.  Remove from heat, open spout and let cool a bit while you place all other ingredients in a giant glass bowl.  When temperature of water has cooled to about 115 degrees, pour water directly in bowl.  Use a large soup spoon to stir and squish the miso paste apart, stirring and squishing until a nice smooth soup consistency.

When I looked at my bowl of base ingredients I knew this was going to be the best miso I had made yet.  If ingredients vary for you locally, please feel free to riff with variety and what is freshest and grown closest to you time of year.  Great news is, the miso, broccoli, pumpkin seeds and ginger also just happen to protect the body against radiation, so indulge in this amazing dish several times/week!

Everything You Love Miso Soup raw vegan recipe by Tonya Kay

27 Dec 2013
Raw Vegan Eggnog Recipe by Tonya Kay

When I was a teenager, my dad and I  bonded through food rituals:  Saturday evening sub sandwiches, Sunday morning omelets and holiday eggnog.  We’d make ’em from scratch and serve the family.  I can remember us both figuring out how to prepare mine vegetarian and then adding our special touch to our respective recipes.  Dad and I still love food so much we’ll do the happy dance and bust out singing we get so excited over eats.  Now that I’m raw vegan, though, I have to come up with some inventive ways to continue with some of the same food rituals.  Here’s my EASY raw vegan eggnog recipe for those of you out there that wanna enjoy the holiday bonding through food prep with family, but wanna do it healthy style these days.

raw vegan eggnog recipe



This is so easy and delicious.  This year I served it up to mainstream eaters and they unanimously loved it.  You’ll need a good blender, large mixing bowl and either a nut milk bag, cheese cloth, sprout bag (or clean t-shirt if you’re really stuck) to strain through.

All ingredients are raw, vegan and organic of course:

  • 3C almonds
  • 8C clean water
  • ¼C maple syrup (more if sweeter nog is desired)
  • 1t ground cinnamon
  • ½t ground clove
  • ½t ground nutmeg
  • ½t himalayan salt
  • ½t ground ginger (optional)

Soak almonds in clean water for 8 hours.  Drain off and discard soaking water and rinse the now germinated almonds three times.

Place almonds and clean water in blender and liquify on high until smooth (about 1.5-2 min).  Holding nut bag over mixing bowl, pour half of mixture in nut bag and strain the liquid through and into the mixing bowl (this will be a slow process).  Squeeze the pulp thoroughly to remove as much liquid as possible and place the dry pulp (now almond meal) aside for my Raw Vegan Hard Pretzel recipe.  Repeat straining process with rest of mixture in blender.

Pour strained liquid and remaining ingredients back into blender and blend on high for 10 – 15 seconds to get a good froth.  Serve in glazed ceramic pottery cups with a dusting of cinnamon on top.

Store access in fridge for up to 5 days.  Blend refrigerated raw vegan eggnog in blender to froth again before serving.   Happy holiday food rituals!



27 Dec 2013
Raw Vegan Gluten-Free Pretzel Recipe by Tonya Kay

I’ve been high raw vegan for 11 years now at the writing of this.  I love it.  Everything about it.  Except – WHERE’D THE SALT GO?!?  I’ve never had a sweet tooth, preferring popcorn and pretzels to chocolate and candy any day and as soon as I transitioned from cooked vegan to raw vegan my love for the salt flavor was neglected.

Now that I’ve been raw for over a decade, I appreciate unsalted salad dressings and soups like the best of them.  But still … what if there was that one raw food that actually satisfied my old love of pretzels but without the wheat, the corn syrup, the table salt.  Is there a way to make a healthy pretzel?

Below is my recipe for healthy, raw vegan, organic, gluten-free pretzels with a holiday “Chex mix” style flavoring to them, just to satisfy two food rituals in one.

Raw Vegan Gluten-free Pretzel Recipe by Tonya Kay



Equipment you will need:

  • food processor
  • large mixing bowl
  • icing bag (large, thick ziploc bag with small hole cut in tip works fine, too)
  • icing tips (if you want to get fancy)
  • variable temperature food dehydrator

All ingredients raw, organic and sourced locally when possible, of course:

  • 4C moist almond pulp
  • 1 ¼C coconut vinegar (white wine or rice vinegar can be substituted)
  • ½C almond butter
  • ⅓C molasses (maple syrup or dark agave can be substituted)
  • ⅓C clean water
  • 4T flax meal
  • 4T chia meal
  • 1 ⅔T coconut aminos (Bragg’s aminos or wheat-contining nama shoyu can be substituted)
  • 1 ⅓T light agave
  • 1T vanilla powder
  • 1T ground mustard seed
  • ½T ground cloves
  • 2t Himalayan salt
  • course Himalayan salt for top of pretzel

Blend vinegar, molasses, water, aminos, agave, vanilla, mustard seed and cloves in blender on low until thoroughly mixed.  Set aside.

In food processor with S blade, pulse almond pulp, flax meal, chia meal and salt until uniformly combined.

Add almond butter and blended liquid to food processor, pulsing until all ingredients are thoroughly mixed.

Fill icing bag or ziploc bag with mixture.  Icing tip or size of hole cut in corner will determine the diameter and shape of your pretzels – get artsy and have some fun. Work all the air bubbles out of the bag, then squeeze straight lines of dough onto teflex sheet on dehydrator tray about an inch apart (they will not be rising in our low-temperature oven, so they can be close).  Press course Himalayan salt gently but firmly into top of pretzel dough manually.  You must press it (gently) or else it won’t stick.  This salt pressing requires a bit of patience, but is the whole point of pretzels!

Place in dehydrator at 130 degrees until outer crust hardens (about 1 ½ hrs).  Remove from dehydrator and remove from teflex sheet, placing pretzels back on mesh sheet.  I have a silly way of doing this: slide teflex sheet off tray, sandwich dough between teflex and mesh sheet, then valiantly FLIP the whole thing over back onto the dehydrator tray so that the mesh sheet is now on bottom and the teflex can be gently pulled back and off.  You might break a few pretzels, but you’re gonna want to to make them different shapes anyway, so I think this is more fun.

Place back in dehydrator at 115 degrees until desired crispness (4-6 hours).  Remove from dehydrator and break into desired length, from 1 inch to 5 and enjoy your salt healthy style!


Raw Vegan Gluten-free Pretzel Recipe by Tonya Kay



13 Jul 2013
Really Raw Kombucha – raw vegan recipe

As promised, I’m going to tell you how to make kombucha, but not just any kombucha. Here’s my top-secret, uber-economical, super-green and wildly delicious rawkombucha recipe developed over years of toil and research (aka: learning to get out of nature’s way). To start your own home raw kombucha fermentation project, I recommend first doing three successful test runs on cane sugar. Then once you have the standardized fermentation process down, you can start having some fun by varying my raw kombucha recipe.

What is Kombucha
Kombucha is an effervescent tea beverage that’s been consumed for centuries for health and medicinal reasons. It is commercially bottled and available at many health-food stores. But it can also be produced at home by fermenting tea using a culture (often called the “mother”) made up of yeast and beneficial bacteria. I wrote more about the history and benefits of kombucha in this previous blog entry.

Background on Fermenting Kombucha
Before beginning, keep in mind that the two most common causes of a raw kombucha batch gone bad are:

  • Too much sugar in the initial recipe, leading to an extended ferment that creates a vinegar pH instead of kombucha pH; and
  • Mold growing on your raw kombucha culture or SCOBY (an acronym for Symbiotic Colony of Bacteria and Yeast).

To avoid these two maladies, follow your recipe and check your pH to treat the former; wash your hands and equipment, and cover your open ingredients to avoid the latter. Please don’t worry—if your SCOBY gets moldy, it will be obvious. If that happens, throw it out, pour away all the liquid, sterilize your equipment and start a new batch. In the five years I’ve been fermenting, I’ve seen mold on my SCOBY all of three times. And it was easy to spot and take care of. Now that we know the risks and rewards, let’s get started with my really raw kombucha recipe:

How to Ferment Raw-Style Kombucha 

  1. Bring 3½ quarts of water to boil and add 5 – 7 bags of black, green or white tea and 1C sugar. That’s your standardized beginner recipe. But for experienced fermenters who would like to increase the healthiness of their drink, I recommend going raw by switching it up like this: fill a 4 – 5-quart glass jar (easily obtainable from a thrift store) with 3½ quarts of pure water. Add 2 – 3 tsp. of shade-dried black, green or white tea, 1 cup of coconut palm crystals, 1 cup of unheated honey or 1½ cups of raw agave. Let it all dissolve naturally, stirring periodically with a consistently sterilized spoon to increase surface area and speed dissolution. When not stirring, be sure to cover your jar with a thin cloth (I use a clean T-shirt cut to the size of the lid) secured with a rubber band because this part of the process is where you’ll pick up bacteria or spores if you are going to at all.
  2. Poor cooled, room-temperature liquid into the fermenting container. If you’ve taken take my recommendation and didn’t use heat, you’ve bypassed this step already.
  3. Add SCOBY and vinegar. To the cooled liquid, add the kombucha SCOBY and ½ quart of previously fermented raw kombucha, if available. If not, use distilled vinegar.
  4. Cover with clean cloth or paper towel and sit aside in an undisturbed spot out of direct sunlight. The fermenting jar can be in darkness, shade or light, just not direct sunlight. Wherever it is, make sure it is somewhere with a consistent room temperature between 70 – 89 degrees where you will not be tempted to touch it. Every time you move the ferment, it causes it to start all over again, slowing down the process considerably. Don’t even look at it! Just get out of its way and let it go through its natural life process. Living foods know how to ferment all by themselves.
  5. Check your ferment’s pH with pH strips (should be 2.7 – 3.2) on day 8 if 80 degrees F and day 12 if in the 70s. When using lower-glycemic raw sugars like coconut crystals, raw honey or raw agave, the ferment time is extended, so check your pH levels later, between days 12 and 18. I personally no longer need to use pH strips. I slide a glass straw down the side of my jar without disturbing the kombucha SCOBY and can actually taste the accurate pH. And now I can also just smell it—there is an “I’m ready” smell that wafts momentarily through the kitchen on the exact day my raw kombucha is ready, I have found. Now that is a relationship with your food!

Bottling and Preparing for the Next Batch
When your raw kombucha is at its accurate pH, it has digested all the sugars and left behind fermentation, which is slightly alcoholic, though still under legal limits, so it can be sold in stores without an ID requirement. Pour fermented kombucha off into sterile, recycled glass bottles, keeping ½ quart of the ferment available to start your next batch. Every time the mother SCOBY completes a ferment cycle, she has a “baby.” Collect several babies and store them in their own juice in the cupboard in case a batch goes bad. I ended up gifting away baby SCOBYs on both Freecycle and Craigslist because, really, that’s the only authentic way to start fermenting kombucha—for someone to gift you one of their babies, that is. And seriously, the coolest people come over to receive gifted SCOBYs. It’s a fine way to meet your future beau or best friend.

I’ve moved toward the gourmet in my raw kombucha fermenting career. Once you have the standardized ferment down and can consistently produce successful kombucha batches from raw sugars, consider experimenting with herb flavoring and secondary fermentations (yes, like sparkling wine!). Just steep your favorite herbs in 2 cups of water and add that into your final bottles. Secondary fermentation is a little more tricky, but basically it involves dissolving another sugar in about 2 cups of water, adding that to your final bottles, screwing the caps on tightly and then allowing them to sit at room temperature for five additional days before refrigeration. Watch out though; there is a chance that they will erupt when you open them!

My absolute favorite personal recipe is a green-tea/coconut-palm-crystal raw kombucha, flavored with rose and stevia and secondarily fermented on ginger water. You can make your raw kombucha harmonize with your personal tastes. And best of all, you will develop a relationship with your food that multiplies threefold the reputed nutritive qualities of that food. Eat life = receive life. Eat consciousness = receive consciousness. Eat love = receive love.



18 Feb 2013
Mushroom Miso Rolls – raw vegan recipe by Tonya Kay

To make these Mushroom Miso Rolls you will prepare the outer wraps.  I’ll post my wrap recipe soon, but until then, do follow The Blender Girl’s Mediterranean Wrap recipe.  Make a dozen and keep them sealed in the fridge for quick dinners like this one.  The wraps last about ten days.  You can also use nori sheets, giant collard greens or Thai rice paper for a quicker outer.  My Mushroom Miso Rolls recipe is one of those real people/real raw food recipes I do variations on for dinner several times per week.  They are delicious, they fill me up and most importantly, they are quick.  Let’s face it, I don’t spend my life in the kitchen just because I’m a raw vegan.  I’m in classes and rehearsals, on set and on stage, at clubs and at concerts all week long.  Sometimes I’m just hungry and want something healthy.  And fast.

Mushroom Miso Rolls - raw vegan recipe by Tonya Kay



All ingredients raw, local and organic, of course.


  • 1 small head Dino kale, torn into small pieces
  • 1 fistfull sunflower sprouts
  • 1 medium sized carrot shredded
  • 4 large white mushrooms thinly sliced
  • 1 Hass avocado sliced
  • 1/4 C pine nuts



  • 3/4 C chickpea miso
  • 1 Meyer lemon’s juice
  • 1/4 C water
  • 3/4 t ginger root finely chopped
  • 1/2 t wasabi powder
  • 1/4 t Himalayan salt


Dipping Sauce:

  • 1/4 C coconut aminos


Blend all dressing ingredients in blender until smooth and set aside.  Set avocado and pine nuts aside for later.  Mix other filling ingredients in large mixing bowl.  Massage dressing thoroughly into the filling (avocado and pine nuts still separate).  Cut whatever outer wrap you decide to use into approx 5 x 7 rectangles with short edge near you and long edge leading away.  Lay two avocado slices onto near edge of wrap, top with approx 1 C of filling, sprinkle with pine nuts.  Like a doobie, pack the ingredients and neatly roll away from you, setting the crease of the finished roll side-down on your serving plate (to allow it to seal itself with it’s own moisture while you continue to make other rolls).  Dip in coconut aminos when eating or tamari/Braggs liquid amios/nama shoyu if you like those.

PS – Your rolling technique will get better and better and someday you will be able to roll toothpicks in tissues, you’ll be so skilled.  Until then, the worst that happens with an unsuccessful roll is it falls apart and eats like a salad anyway.  Make it happen – variations on this recipe are a staple in my real raw vegan life.



28 Jan 2013
Banana Pecan Bread – raw vegan recipe by Tonya Kay

This is a thick, soft desert bread I never thought could happen in the raw vegan world.  It’s comprised entirely whole plants and it tastes, in my opinion, better than the conventional banana bread recipe.  Why?  Because there’s no puffy, glutenous wheat.  There’s no gritty, refined sugar.  There’s no cholesterol-laden cruelty-based eggs.  There’s no heat robbing all those ingredients of what’s left of their life force.  Just plants.  It’s beautiful.

Inspired by raw vegan chef, Matthew Kenney‘s Banana Bread Recipe, I’ve put a few twists of my own in.  Make sure you visit one of Matthew’s four restaurants across the nation, sign up for his culinary academy or download his iPhone app.  I can’t say enough good about the man and his food.

Banana Pecan Bread, raw vegan recipe by Tonya Kay



  • 4 bananas
  • 1 C maple syrup
  • 2 1/2 C pecan flour
  • 1 C oat flour
  • 1C flax meal
  • 1/2 C chia powder
  • 1 t vanilla
  • 1 t rated nutmeg
  • 1 t ground cloves
  • 1/2 t cinnamon powder
  • 1/4 t salt
  • 1/2 C pecans (to be added last)


Sift all dry ingredients in medium glass bowl, mix thoroughly and set aside.  Using hand mixer, mix all wet ingredients until smooth in large glass bowl.  Slowly mix dry ingredients into wet ingredients using hand mixer.  When dough is too stiff or when mixed uniformly, set aside hand mixer, add 1/2 C whole pecans and kneed the dough the rest of the way.

Form dough into 4 x 9 loaf, set on plate, wrap top with plastic baggie and set in freezer until frozen (overnight).  Remove from freezer, remove plastic baggie, slice in 1″ slices and dehydrate on mesh sheet for 3 – 4 hours.  Eat immediately while warm or store on plate, wrapped tightly with plastic baggie in fridge for 5 – 7 days.



17 Jan 2013
Fermented Kimchi – raw vegan recipe by Tonya Kay

So what’s the first thing I do when I get back from a month in Costa Rica to ground myself and increase the life force in this still, cold, silent apartment I left behind?  My grounding lies in the kitchen, obviously, because the first thing I do is set my alfalfa seeds to sprouting, whip up a batch of kombucha to ferment, mould some medicinal maca chocolates, dehydrate a new batch of flax crackers, get the wheatgrass to growing and chop up the kimchi.

Kimchi has become one of my favorite quick and easy raw vegan staples.  It took me some time, though, to work out a consistently prosperous recipe because when googling “kimchi recipe” most of the recipes are all about Korean spicing, which invariably include fish sauce for some baffling reason, no real instructions on the actual fermentation process (if they ferment at all) and a lot. of. salt.

I’m into the plants and am fascinated by any part of a plants life process, from germination to fermentation.  But spicing?  I mean … I’m a natural kind of chick who doesn’t wear those toxic deodorants, so I leave the stuff that makes you smell when you sweat out of most of my recipes.  The recipe below is less like a recipe and more like a common-sense guide to the cabbage plant’s fermentation process.  Napa cabbage is traditional for a reason:  it’s easy to ferment because of it’s high water content.  So start with Napa cabbage, get to know it’s life cycle and then you can move on to purple cabbage and other less-water-rich veggies.  You are welcome to add spices of any and all sorts after the fermentation process if that turns you on.

how to ferment kimchi


STERILIZE:  It is vital to sterilize hands and all equipment used in any fermentation process.  Washing hands and NOT doing taste tests suffices for human cleanliness.  Washing all spoons, mixing bowls and storage containers with dish soap in scalding hot water works to sterilize the equipment.  I sometimes just toss all my glass jars and spoons in a giant pot of water and set it to boil for three minutes, sterilizing everything at once, letting it cool after before use.  You sterilize when participating in a plant’s fermentation process because some of our human bacteria can cause mold in an otherwise clean ferment.  You will know if this happens because – you will see mold on your kimchi in the fridge.  It’s easy to spot and it’s not that biggadeal – you can actually scrape off the moldy part and eat the clean ferment underneath.  But why, when you can prevent the contamination by cleaning tools and hands with hot water first.  Wash your hands frequently and don’t taste test during preparation, please.

PREPARATION:  Thinly slice (or masticate in a food processor) 1 head of organic Napa cabbage.  Place cabbage in a large, glass bowl and pour copious amounts of fine sea salt (1/2C or more!) on the chopped cabbage, massaging the salt in thoroughly with hands.  Press cabbage tightly down into a large glass mizing bowl, eliminating as much air from the pile as possible (air space will allow the cabbage to dry out when it should be wet to ferment).  Place a small saucer tightly on top of the pile of cabbage to seal off the top layer of cabbage from air flow.  Cover entire bowl with a towel and set on a low-temperature dehydrator or in a warm spot (73 – 85 degrees is ideal) and mix with hands every three to six hours, pressing mixture back down and covering to eliminate air flow before settings aside again.

STORAGE AND USE:  When finished fermenting (which I’ll discuss in depth next), pack cabbage into small jars, pouring in just enough brine to cover the cabbage (you do not want it to get dry even in the fridge).  If you aren’t a fan of salt, rinse the fermented cabbage first and then pack into jars, using just a little brine or even straight water to assure it’s wet storage.  The kimchi will continue to ferment in the fridge (though at a reduced rate due to the temperature), so leave a little space between the cabbage and top of the jar so extra liquid doesn’t build up and seep out.  Finally, when eating your kimchi, always use a clean spoon to reach into the jar with and always pack the remaining kimchi back down to continue storage.

ABOUT FERMENTATION:  This is the part that all the Korean recipes left out and this is the part that makes a successful kimchi:  it’s not kimchi to this raw vegan unless it’s got a good rot.  This is your fermentation guide (this is something I’m very good at because I know how to trust work with the natural life process).

Cutting or masticating the cabbage increases it’s surface area.  Salting extracts the water from the cabbage, speeding up the fermentation process by bringing the cabbage’s own water and enzymes to the outside of the plant.  Cabbage would ferment whether you applied salt or not, of course.  But using the salt like this just speeds things up by compromising the fiber and starting a clean decomposition process.  The goal for us is to see that the cabbage is sitting in a pool of it’s own water – and then leave it in it for another several hours to taste.  Depending on the humidity and heat in your home, that process may take 6 – 16 hours.  I personally like a lot of ferment (which means more of those beneficial probiotics for the digestive tract!) so after I see enough liquid to submerge the cabbage has been created, I still leave it for another four hours or more – it will just keep fermenting.  You just keep mixing with clean hands and pressing down and covering.  If you allow any portion of the kimchi to dry out during the fermentation or storage process, it turns brown and ugly.  That’s oxidization, not fermentation.  Things that are kept wet can ferment instead of dry out.

When you get to know the lifecycle of the plant, it’s easy to ferment it.  But I had to do probably 4 months of research and development to truly understand that process for Napa cabbage.  Now I’m fermenting purple cabbage, too (which is quite a bit different and slower than Napa).  And next I’m gonna get wacky and give broccoli, cauliflower and maybe even a sea vegetable some frisky froth.  Remember, if it’s a living plant, it will decompose as part of it’s natural life process, so just getting out of the way is sometimes the best advice I can give to a fellow fermentalist.

26 Nov 2012
Athlete Salad – raw vegan recipe by Tonya Kay

So I’m filming a lead in this groovy film called Garden of Eden out of town, up here up in Oakland, CA.  I’m figuring out how to work my hot yoga classes and pole dance classes in while waking at 4:30 for 5a pick up to set.  Neither traveling nor unfamiliarity will prevent me from taking care of my health and fitness – pillars of karma, magick and art, these things.  So I find and sweat through a Bikram class nearby and famished, jet to my hosts’ home to slam a powerfully alkalizing, mineral-dense, oxygenating, amino-acid rich super salad together and this giant bowl of beauty tastes so delish, I post a pic on the social networks.  Within minutes this frisky salad has an onslaught of requests for a recipe, shaming me for holding back the wisdom.  I took a picture cause it was so pretty but never thought to write down the details.  Well here you go – it’s super easy and wildly delectable.

On another note, my hosts, while filming Garden of Eden, are two of my best friends whom happen to be raw chefs.  If you want some gourmet raw food in yo belly, check out Ocean Hall of I Can Eat Raw and Nikki Scott of Living Edibles.

Athlete's Salad - raw vegan recipe by Tonya Kay


All ingredients are raw, organic and sourced as locally as possible, of course:

      • 1 head Dino kale
      • 2 large Hass avocados
      • big handful of California-harvested, sun-dried dulse
      • black salt to taste


      • 1T chia seeds
      • 1T hemp seeds
      • 5 brazil nuts
      • 1/2T spirulina
      • 1/2T chlorella
      • 1/4T nutritional yeast


Slice up the entire head of kale and place in a giant salad bowl.  Massage in 3T truffle oil and 2T balsamic vinegar.  Cube 2 avocados and tear a big handful of California-harvested and sun-dried dulse, placing both on top.  Add black salt to taste.  Optional: in coffee grinder, grind up 1T chia seeds, 1T hemp seeds, 5 brazil nuts w 1/2T spiralina, 1/2T chlorella and 1/4T nutritional yeast for true depth.