One-Dish Meals class

July 30th, 2011 by Pamela

I am looking forward to the July 31st Raw Food University class!  It features easy, nutritious, quick meals that don’t require any fancy equipment.  Several recipes contain sprouts which are a powerhouse of nutrition.  See you there!


Boning up on Bone Health

April 27th, 2011 by Dr. Ritamarie

How strong are your bones?  If you’re like most people, you probably have no idea.

Women are often offered a bone density test as a part of an annual exam once they hit menopause, so if you’re “of that age”  your bone strength may have already been tested.   If you’re over the age of 50 you have a high probability of having osteoporosis.  According to the National Osteoporosis Foundation, 55% of people over 50 have osteoporosis and 80% of them are women. And a whopping  75% of people over  age 70 have osteoporosis.

If you would like to beat the odds, you need to start NOW, regardless of your age.  The younger you are the better chance you have of avoiding osteoporosis if you’re taking care to strengthen your bones.

On Thursday April 28, I’ll be doing a Blog Talk Radio show about your bones.  On it, I’ll share the details of a test most people don’t know about that will let you know if you’re losing bone or building bone.  It’s a simple urine test you can do at home.

I’ll also tell you about some of the foods you can include in your diet regularly to promote stronger bones and let you know which ones to avoid.

Tune in at on Thursday April 28 at 11AM PDT, 12PM MDT, 1PM CDT and 2PM EDT.  The show will be recorded and you can watch at your convenience.  Be sure to listen in live so you can ask questions.

I’ll be empowering your healthy bones even  further at our “Eating for Bone Health”  class on Sunday May 1 at 12PM PDT, !PM MDT, 2PM CDT and 3PM EDT.  You can attend live in Austin, TX or online.  If you have a time conflict, you can register for the webclass and get access to the digital videos, organized by topic and recipe for your viewing convenience.

If you attend live, you’ll also get access to the videos, so you can watch as a refresher anytime.  Plus you’ll  get a beautiful recipe guide and checklists of foods that promote bone health that you can hang on your refrigerator.

In this one of a kind class you’ll get practical information and get to watch us make bone building foods right before your very eyes, including

  • Strengthen My Bones Green Smoothie
  • Skeleton Supporting Savory Sesame Sauce
  • Bones Don’t Crack Crackers
  • Creamy Italian Bone Boosting Soup
  • Bone Building Super Salad
  • Bone Building Brownies

Don’t wait to be one of the millions that don’t even know they have osteoporosis until a bone breaks.  Even if you’re a man or young women, this information can save your quality of life and even your life itself.

Sign up today and get the early bird specials and be eligible for a raffle where I’ll give away prizes, including a private consultation with me, worth hundreds of dollars.

I look forward to having you in class.

Love, Health and joy to you and your bones,


Dr. Ritamarie


P.S.  I forgot to mention that during the online class, you can chat your questions to us and we’ll answer you in real time.  It’s an opportunity to be connected to the live community.


Prevalance Rate: approx 1 in 9 or 10.29% or 28 million people in USA

Prevalance of Osteoporosis: Osteoporosis is a major health risk for 28 million Americans. In the United States today, 10 million individuals already have osteoporosis and 18 million more have low bone mass, placing them at increased risk for this disease. (Source: excerpt from Osteoporosis Progress and Promise: NIAMS) Overall, approximately eight million American women and 2 million men have osteoporosis. (Source: excerpt from Osteoporosis: NWHIC)

  • 34 million at risk cases in the USA (National Osteoporosis Foundation, 2004)
  • 55% of people over 50 in the USA (National Osteoporosis Foundation, 2004)
  • 80% of cases in the USA are women (National Osteoporosis Foundation, 2004)
  • 20% of cases in the USA are men (National Osteoporosis Foundation, 2004)
  • 50% of women over 50 in the USA will have an osteoporosis related fracture during their lifetime (National Osteoporosis Foundation, 2004)
  • 25% of men over 50 in the USA will have an osteoporosis related fracture during their Up to 70% of women over 80 years have osteoporosis in the US (WHO)
  • 1.6% of population self-reported having osteoporosis in Australia 2001 (ABS 2001 National Health Survey, Australia’s Health 2004, AIHW)
  • lifetime (National Osteoporosis Foundation, 2004)

National Institute of Arthritis and Musculoskeletal and Skin

Division of NIH

  • Over 1.5 million annual fractures caused by osteoporosis in the USA
  • Approximately 700
  • 000 vertebral (spinal) fractures annually in the USA
  • About 300
  • 000 annual wrist fractures in the USA
  • More than 300
  • 000 annual fractures of other bones in the USA



  • Osteoporosis causes over 1.5 million fractures each year in the USA (National Osteoporosis Foundation, 2004)
  • Osteoporosis causes over 300,000 hip fractures each year in the USA (National Osteoporosis Foundation, 2004)
  • Osteoporosis causes over 700,000 vertebral fractures each year in the USA (National Osteoporosis Foundation, 2004)
  • Osteoporosis causes over 250,000 wrist fractures each year in the USA (National Osteoporosis Foundation, 2004)
  • Osteoporosis accounts for 70% of all fractures for people over 45 in the US (NIH Osteoporosis and Related Bone Diseases – National Resource Center)



Cost statistics for Osteoporosis:

Costs for Osteoporosis: $17 billion in direct expenditure in the USA (National Osteoporosis Foundation, 2004)

Costs for Osteoporosis: costs $14 billion annually. (Source: excerpt from Osteoporosis: NWHIC)

  • $47 million each day in direct expenditure in the USA (National Osteoporosis Foundation, 2004)

Hospitalization statistics for Osteoporosis:

  • Over 1.5 million annual fractures caused by osteoporosis in the USA
  • Approximately 700 000 vertebral (spinal) fractures annually in the USA
  • About 300 000 hip fractures due to osteoporosis annually in the USA
  • About 250 000 annual wrist fractures in the USA
  • More than 300 000 annual fractures of other bones in the USA



Quick and Easy Healthy “Fast Food”

March 22nd, 2011 by Karen


Join us Sunday, March 27, for ideas for Quick and Easy Healthy “Fast Food”  from 2:00 p.m. – 4:30 p.m. in Cedar Park, TX.  All recipes are gluten free, sugar free, dairy free, raw and vegan.  Live class includes lots of fun, demos, recipe booklet, questions and answers, high quality digital video to watch again at home and a buffet of samples.  Seating is limited.  Click here for more information and to register.

A Taste of Mexico! Raw, Vegan, Gluten Free, Dairy Free & Delicious!

February 18th, 2011 by Karen

Delicious Mexican Food without all the Fat, Dairy and Gluten!

by Chef Karen Osborne

I’m so excited that we will be teaching a class that will show you how to create some wonderful, vibrant, and hearty raw-food takes on Authentic Mexican recipes.  The class is called “A Taste of Mexico” and it will be happening in South Austin on Sunday, February 27, from 2:00 to 4:30 pm.

In this class, we will make “Meat” Tamales, “Bean & Cheese” Tamales, Dessert Tamales,  Stuffed Poblano Peppers & more.  Attend and enjoy samples, a recipe packet and a high quality video of the recipes being prepared so that you can watch them again and again as you prepare the recipes at home.  If you think you would enjoy attending this class, sign up now by clicking on the link below:

A Taste of Mexico – Class Registration

Or…see what other classes we have coming up by clicking on the link below and get a discount for signing up for 3 or more and a bigger discount for 5 or more.

Sign up for 3 or more classes and receive a $7 discount per class.
Just use coupon code: LIVECLASS3

Sign up for FIVE or more classes at the same time and
receive $9 discount per class.
Just use coupon Code: LIVECLASS5
(please do not COMBINE the coupons).

SIGN-UP a Friend at the same time and save 15% on the total!

A Taste of Mexico & Other Upcoming Classes

I can’t wait to share  these fun flavorful recipes with you.  I hope to see you there!

Raw Food Recipes: Guilt-free Sweets for Valentine Treats

February 17th, 2011 by Karen

Valentine’s day is a romantic occasion upon which we gift our loved ones with dairy and sugar-laden delicacies as an expression of our adoration.  Perhaps the bloating, fatigue, and weight gain that follow the consumption of these treats isn’t what we mean to give our honeys.  So, how else can you surprise your loved one with succulent sweets?  Try these special treats!

These Fudge Cherry Bursts are an explosion of juicy flavor housed in a moist and rich fudge brownie, coated in a thin layer of hard chocolate icing, and topped off with a dusting of finely ground coconut.  These mouthwatering delicacies are the perfect way to show someone you love them on Valentine’s day or any special occasion.

So, if you still have a hankering for Valentine’s sweets, or you just want to show the special person in your life how much you love them, head to the kitchen and whip up some raw chocolate goodness!

Fudge Cherry Bursts

Recipe from Sweets for the Holidays online video class and recipe guide, available at Dr. Ritamarie’s Online Video Class Site .  Additional gluten free dessert recipes without added oil or sweeteners are in Dessert:  Making It Rich Without Oil by Dr. Ritamarie Loscalzo and Chef Karen Osborne .

Makes 2 Dozen

Ingredients – Dough

  • 10 oz. bag frozen organic sweet cherries
  • 3 cups soaked dehydrated walnuts
  • 1/8 teaspoon salt
  • 1 1/2 cups pitted medjool dates (not soaked)
  • 1/2 cup raw cacao powder and 1/4 cup raw carob powder or 3/4 cup of carob powder
  • 1 teaspoon ground vanilla bean or vanilla extract
  • 1 tablespoon water

Directions – Dough

1.      Thaw and drain cherries and place on mesh screen in dehydrator at 105 for 30 minutes.

2.      Process walnuts and salt in food processor with the S blade until finely ground.

3.      Add the dates and process until the mixture begins to stick together.

4.      Add the vanilla and cacao and/or carob powder and process until the powder is mixed in.

5.      Add the water and pulse a few times.

6.      Roll a tablespoon of the dough into a ball.  Press your finger into the center to make a hole.  Place a cherry in the hole and close the hole forming a ball.  Repeat until all of the dough is used.

Ingredients – Colored Coconut

  • 1 cup raw finely shredded coconut
  • 1 tablespoon  Just Raspberries ground to a fine powder in a coffee grinder or 1/8 teaspoon beet juice

Directions – Colored Coconut

1.      Place  coconut in a jar with  Just Raspberries powder or beet juice.

2.      Close the jar with the lid and shake to mix the coconut and the color.

Ingredients – Chocolate or Carob Coating

  • 4 tablespoons coconut oil softened in dehydrator for a couple of minutes
  • 2 tablespoons coconut sugar powdered in a coffee grinder
  • 1 to 2 tablespoons Raw cacao or carob powder

Directions –

1. Whisk the coconut oil and the coconut sugar in a bowl until they are blended.

2. Add the cacao powder and whisk until it is incorporated.

3. Dip a ball in the coating and quickly drop it into the jar of colored coconut.

4. Roll it around until it is coated, and put it on a clean plate.

5. Repeat steps 3 and 4 until all of the balls are coated. You may have to whisk the
coating occasionally. If the coating starts to become solid, just put the bowl of the
coating mixture in the dehydrator for a minute or in a larger bowl of hot water and
whisk again.

6. Chill the finished treats in the refrigerator for at least 30 minutes.

7. Enjoy!

Raw Tamales

February 9th, 2011 by Karen

Mmmm!  I have been missing tamales BIGTIME!  If these are as satisfying as Karen’s cheeses were, WOW! Register at link below. Class Feb 20 in the afternoon in Cedar Park TX.

Raw Foods Class Videos: Cheese, No Dairy No Guilt

January 18th, 2011 by Dr. Ritamarie

We had an amazing turnout for our Raw Foods Class – Cheese:  No Dairy, No Guilt.

Everyone loved the cheese.   The people who watched on the web were excited and grateful.

The online, digital Raw Cheese Making Class videos will be available in a few days.

You can get started  making your own raw foods cheeses by watching the videos.  They come with a full color pdf file containing all the recipes.  Pick one recipe, watch the segment and you can be ready to get started within 30 minutes.  It’s that simple.

Here are photos of the recipes we made.  If you attended either live or on the web, we’d love to hear form you about your adventures in cheese making.  Please post below in the comments area.

Here are the photos of what we taught in our class “ Cheeses – No Dairy, No Guilt!” Learn to Make Delicious Nutritious Raw Cheeses That Satisfy Your Cravings and Nourish Your Body.

Cheese Block with Raspberry Chipolte Jam

Cheddar Cheese Block

Swiss cheese

Raw Dairy Free Cheese is as delicious as it looks. Here are more pictures of the recipes we’ll make in Cheese: Dairy Free, No Guilt.

I love spreading the cheeses on chia crackers, like those we teach in Dried and Gone to Heaven.

Layered “Cheese” with Pesto and Sun Dried Tomato

Cheese Ball

Feta Cheese

Cheddar Cheese Slices with Blueberries

Online Videos Available  HERE for Cheese: Dairy-Free, No Guilt.

including full color, beautifully photographed recipe guide.

Details about the class are here: Raw Dairy Free Cheese Class Info

If you attended, please post your comments and adventures in cheese making below.  Thanks

Recipes from Christmas Dinner: Waldorf Salad

January 8th, 2011 by Karen

I promised in a recent blog post to provide the recipe for the Waldorf Salad that my family enjoyed during our holiday feast, so I have listed it below.  It is an awesomely nutritious and exciting addition to any Christmas table, and it’s also a satisfying lunch option on a normal day.  I hope you give it a taste!  Enjoy.

Waldorf Salad

By Chef Karen Osborne


  • 5-7 stalks celery, thinly sliced
  • 3 large apples , chopped into bite sized pieces
  • 1 cup raisins
  • 1 cup rough chopped walnuts, soaked & dehydrated
  • 10 ounces arugula
  • 2 cups coconut meat, young Thai
  • 1/4 cup water
  • 2 tablespoons lemon juice
  • 2 medjool dates
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic granules
  • 1/8 teaspoon cayenne
  • 4 tablespoons coconut sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/32 teaspoon ground cloves
  • 1 1/2 tablespoons orange zest
  • 1 teaspoons orange juice
  • 1 cup pecans, soaked & dehydrated

Directions: Candied Pecans

  1. Combine coconut sugar, cinnamon, cloves, salt, orange zest and orange juice in a bowl.
  2. Stir and press with the back of a spoon until it becomes a thick paste.
  3. Add more orange juice if necessary, but keep it thick.
  4. Stir pecans into the mixture until coated.
  5. Put pecans on a non stick sheet in the dehydrator at 105 degrees for 12 hours or longer until crispy.
  6. Store these in an airtight glass jar in the freezer.


  1. Combine coconut meat, water, lemon juice, dates, salt, garlic and cayenne in a high speed blender until smooth being careful not to let it get warm.
  2. Set aside as you prepare the salad


  1. Combine celery, apples, raisins, and walnuts in a large bowl. Stir in the dressing.
  2. Serve the celery apple mix on a bed of arugula and top with candied pecans.

Raw Foods – Cheese Substitutes

January 7th, 2011 by Karen

Dairy Free Cheese

For many people, cheese is a beloved comfort food.  However, there is mounting evidence that dairy products can cause serious health problems ranging from allergies to cancer.  It tastes good, but it may not be that great for your health.

Going dairy-free is an excellent way to boost your energy and find a vibrant new zest for life!  It’s a great way to decrease health care costs as well.

Making the transition away from milk is pretty easy for most people.  There are so many substitutes for milk these days.  Typically, when you walk into a grocery store, you will find almond milk, soy milk, rice milk, hemp milk, and sometimes even coconut milk.  Some of them are sweetened and some are plain.  The milk substitutes even come in a chocolate flavor.

If you don’t want to buy your replacement milk, you can make it.  It is fairly easy to produce your own nut milk.  All you need are the right tools.  Namely, a nut milk bag and a blender.  You’d be surprised how simple it really is.

Healthy cheese substitutes are not so widely available.  Most of the commercial non-dairy cheese substitutes are not actually dairy-free.  They are usually soy-based and they contain casein.  Casein is a protein found in milk.  It is the most common cause of dairy allergies.  So, I’m not really sure why it is included in the dairy substitutes.  Some commercial cheese-substitutes are better than others, but they’re all highly processed and contain questionable ingredients such as canola oil.

Finding a healthy and nourishing cheese substitute was pretty near impossible, until now!  You can learn to make your own cheese.  Your home-made, dairy-free cheese substitute will be complete with probiotics to support gut health and other nutrient dense ingredients that you wouldn’t find in those commercial options.

You can enjoy sliceable, spreadable, and deliciously tangy cheese while empowering your immune system at the same time!

Our cheeses are made from raw nuts and seeds, probiotics, lemon juice, seasonings and binders such as Irish moss or psyllium husk.  They are wonderfully nutritious and tasty additions to any diet.

It is available in video form.  You can learn how to create our soft ricotta, our cheese ball rolled in nuts, white and cheddar cheese blocks, macadamia nut feta, swiss cheese slices, and beautiful party spread comprised of white cheese-substitute topped with pesto and sun dried tomatoes.  The textures and flavors are so exciting, you won’t believe it’s dairy free!

These cheese substitutes are exquisitely beautiful and authentic!  I gave two types of cheese to my dear friend and colleague Dr. Ritamarie Loscalzo for Christmas.  One was a block of spreadable cheese and another was firm and in the form of slices.  She ate them up on chia crackers sprinkled with sunflower sprouts!

It’s amazing to enjoy the tangy creaminess of cheese, while escaping the health issues associated with dairy products.  It is a wonderfully nutritious way to replenish your gut with probiotics!

We are expecting this class to be one of our most popular so far.  If you cannot attend the class in person, please join us through webcast or watch the video afterwards!  It’s going to be exciting!

Recipes from Christmas Dinner: Apple Ginger Pie

January 7th, 2011 by Karen

I promised in one of my last blog posts to provide the recipe for the Apple Ginger Pie that Dr. Ritamarie Loscalzo made for dessert at the end of my family’s holiday feast, so I have typed it up below.  It is a wonderfully decadent and nutritious way to close any meal, and it’s a real treat on the holidays.  I hope you give it a try!  Enjoy.

Apple Ginger Pie

By Dr. Ritamarie Loscalzo


  • ½ cup pecans
  • ½ cup hazelnuts
  • ½ cup shredded dried coconut
  • ½ cup dates
  1. Place all ingredients in food processor fitted with S Blade and run until it just starts to hold together and the nuts are chopped finely.
  2. Press the crust mixture into a glass pie dish.


  • 4 medium apples
  • 1 inch slice ginger
  • ½ cup almonds preferably soaked and drained or soaked and dehydrated.
  • ½ cup shredded dried coconut
  • 3 tablespoons lemon juice
  • 1 cup date paste
  • 1 tablespoon cinnamon
  1. Process the apples, ginger and almonds until coarsely chopped, by hand or in a food processor.
  2. Stir in coconut, lemon juice, date paste and cinnamon.
  3. Place filling in crust. Decorate top as desired with apple slices, coconut or other fruits.