3 “Dip-licious” Raw Food Recipes for Busy Lives on the Go

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In This Issue

Personal Note from Dr. Ritamarie

July 27th, 2012 Volume 2, Issue 29

Tears, Transitions, and Trapeze Bars

trapeze barI am getting ready to take a well-deserved vacation. My cozy little family of 4 will be getting on the road beginning August 6th and heading to Florida where my older son, Eric, is going to attend college.

I am teary eyed as I write this, remembering how emotional it was to drop Eric off at kindergarten. Now he'll be 1500 miles away and I won't see him for months. My “baby” will be on his own, and I will miss his hugs at the end of the day!

Transitions are a double edged sword. Leaving behind the familiar and stepping into the unknown can be frightening.

My kids went to a camp last week, sponsored by the Unitarian Universalist Church. One of the things they did was a ropes course and both said the highlight of the camp was climbing to the top of a very tall pole, about the size of a telephone pole, with tiny rungs. At the top they had to stand there in the wind and jump out to meet the trapeze that was sent flying their way.

Both said it was the scariest thing they had ever done, and also the most empowering.

Yes, transitions can be scary, but they can also be very empowering.

I remember very vividly how scared I was going off to college. It was the “unknown-ness” about it that was most scary.

Like the kids taking a leap of faith off the telephone pole and towards the trapeze, or me walking across a bed of hot coals as I wrote about in my last newsletter, or my son going off to college, or you taking on a gluten-free, whole foods diet — it's all very scary at first, but then very rewarding and empowering.

Empowering Interviews on Vibrant Health Solutions Radio

Be sure to listen in to our most recent radio shows with very impressive and knowledgeable guests.

chemical-free homeYesterday I interviewed one of my private health coaching clients, Donna Kasuska. She's one of the most knowledgeable people I know when it comes to chemical safety. That's what she does for a living.

She shared pearls of wisdom about how to keep your home environment toxin-free and offered an amazing home chemical checklist that you can get it for free if you register for her newsletter before she releases the checklist product for sale. Thanks Donna.

You'll find the recording and details here:


Last week I was blown away by my guest, Angelo Druda. He specializes in traditional Chinese herbal medicine and shared some great tips about rebuilding and protecting your adrenals and heart.


Enjoy all there is to offer today: my feature article about simple meals that energize and revitalize, our empowering radio show archives, monthly specials, exciting new programs, and more!

Love, Health, and Joy,

Dr. Ritamarie Loscalzo

Dr. Ritamarie


Creating Vibrant Health Feature Article


Dr. Ritamarie's Raw Food on the Run:
“Grab n' Go” Meals that Are Good for You

By Dr. Ritamarie Loscalzo

I love foodI love food. What about you?

When I first discovered that my health challenges were due largely to the foods I was eating, my heart sank.

You see, I am the type of person who acts on new knowledge relatively quickly.

Learning that my favorite foods were making me sick was a big blow.

So I resigned myself to a boring diet of celery and apples, put one foot in front of the other, and I never looked back.

(Well, maybe I peeked back a little at first, but when I set my mind to something, I follow through.)

To my surprise, rather than finding myself bored with the food, I found myself rather intrigued by the variety of tastes and textures I had never before experienced. Who would have thought that cauliflower dipped in almond butter could taste so good?

As time went on, I found myself becoming adventurous with my foods.

I discovered that the meals I enjoyed the most consisted of vegetables and dips or vegetables drenched in a yummy sauce.

One of my favorite ways to eat is what I now call “Grab ‘n Go”.

Dr. Ritamarie's Raw Food on the Run: “Grab n' Go” Meals

Green Meals to GoIn my “to be released later this year” book on blood sugar balancing and insulin resistance, there is an entire section called “Grab ‘n Go”.

I'd like to share a few tips from there.

If you lead a busy lifestyle and you understand the benefit of eating only pure, fresh, unprocessed foods, but you don't feel like you have the time then “Grab ‘n Go” meals will be an answer to your prayers.

Making nutritious meals doesn't have to consume all your time and energy. Many recipes are quick and easy to make and can be put together in 5 – 10 minutes.

What follows is a set of time saving tips I've learned over the years that will allow you to make a meal in as little as 5 minutes.

All it takes is a little advanced planning and making a few items every 3 – 4 days.

Deliciously Quick Lunch and DinnerYou'll find great recipes in my e-book, Deliciously Quick Lunch and Dinner Ideas. I'll actually be demonstrating some of these recipes in our upcoming VITAL Community “VITAL Healing Kitchen” show.

I've also shared some of my secrets in the Raw Food University Healthy “Fast Food” video as well as in the B4 Be Gone program recipe guide (my “Grab ‘n Go” strategy is included in entirety in the B4 recipe guide).

3 Samples of “Grab ‘n Go” Quick and Healthy Meal Ideas

#1 – Raw Food Dips and Cheese

Make 1 or 2 dips and/or “cheese” recipes – they last several days. These are created using all fresh, whole ingredients – raw nuts and seeds, vegetables, and herbs. See the recipe section of the newsletter below for one of my favorites.

Be sure to make more dip before you run out. Preparation takes no more than 5 minutes per dip on average. Dips are very versatile and, in addition to making a terrific meal in and of themselves, can be eaten with a variety of raw vegetable sticks or dehydrated crackers.

Dips or “cheese” can be used in wraps, on sandwiches, on salads, and as a sauce for steamed or raw vegetables. They are also good drizzled on top of a soup.

#2 – Raw Food Spreads and Paté

Make 1 or 2 spreads like “Mock Tuna”, Nomi Shannon's Sunny Pate (available on her website), or Creamy Pesto made from veggies and herbs.

Spreads, sometimes called paté, are made with vegetables and nuts or seeds and are similar in texture to sandwich spreads like those made from tuna and salmon. These are easy to make in the food processor and will last for 4 days, sometimes longer.

#3 – Raw Food Salad Dressings and Sauces

Make a couple of salad dressings and/or sauces. By having these already made, you can quickly make a delicious meal by tossing with your favorite greens and vegetables, some of which can be purchased pre-washed and cut to save you time.

fresh salad dressingExamples of some of my favorite dressings and sauces are:

  • Creamy Tahini Dressing
  • Sunflower Italian Dressing
  • Creamy Garlic Salad Dressing

We'll be demonstrating these dressings on the VITAL Healing Kitchen show on Saturday, July 28th.

You can register here as a VITAL member:


Store these dips, dressings, and spreads in the refrigerator and stock up on romaine hearts, celery, cucumbers, jicama, red bell pepper, broccoli, cauliflower, and green leafy vegetables.

Use Herbs that Heal in Your Quick Meals

You can also fortify your creations with herbs specific to your particular health needs.

  • HerbsAdd kelp or other sea vegetables to support your thyroid.
  • Add some burdock for liver support.
  • Using daikon adds a super flavor and is good for breaking up mucous.
  • Brazil nuts are a good source of selenium and are helpful for your thyroid.
  • You can even add some holy basil to support your adrenals.
  • Use cilantro for clearing toxins and heavy metals.

The possibilities are endless.

How to Make a Raw Food “Grab ‘n Go” Meal: Step-by-Step

Once you've created the dressings and dips and stocked the fridge with vegetables, making a meal is a snap.

Here's how:

Open the refrigerator at lunch time and take a look around. Which vegetable appeals most as the outer wrapping? Bell pepper? Jicama? Collard?

I must admit, I usually choose those requiring the least amount of work like red bell pepper and collard greens. Those are wash and go. Jicama takes a little longer to peel and slice, but it can be prepared as part of your beginning of the week time-saving prep steps.

Example of a Quick and Portable Meal: Raw Food Sandwich and Wrap Alternatives


  1. Quick Red Pepper MealChoose a vegetable to use as your base.

  2. Choose a spread.

  3. Choose vegetables and sprouts to add green nutrition.

  4. Choose a dip to add to the top.

  5. Wash and cut vegetables if necessary.

    – Red bell peppers are cut lengthwise down the middle.
    – Jicama is peeled and cut into 1/8 – 1/4 inch thick rounds.
    – Romaine lettuce and collard leaves are simply rinsed.

  6. Lay vegetable on a plate.

  7. Start with a layer of greens – either baby greens or large leaf greens that have been cut into bite-sized pieces and wilted with a salt massage are recommended.

  8. Add a layer of spread (optional).

  9. Spoon on sauerkraut if desired.

  10. Add sauce or dip.

  11. Top with sprouts and any other chopped or grated vegetables.

  12. Wrap if need be.

  13. Eat and enjoy. It's like eating a salad in a wrap.

I've actually made salad then realized I'd rather eat with my hands and took the entire salad and wrapped it in a Nori sheet or collard green leaf. In this way, you can take a salad wrapped in a leaf to a ball game, meeting, or to your desk to eat (although this is not ideal, sometimes it's necessary).

This entire process takes about 5 minutes, including clean up. There's very little clean up, save for the spoons and knives used in preparation. The meal is filling, delicious, and very nutritious.

Example of a Grab ‘n Go Dip Meal


  1. Select a variety of vegetable sticks and stiff romaine hearts alone or with some dehydrated chips.
  2. Grab a pre-made dip or two. Spreads can also be used as dips.
  3. Eat and enjoy.

Using the “Grab ‘n Go” method you can make meals as simple or as elaborate as you'd like.

How to Enjoy Endless and Easy Fast Raw Food Meal Ideas
healthy fast foodThere's a lot of variety possible and a lot of possible usage for leftovers. Leftover sauces from one meal can turn into a topping for a “sandwich.”  Veggies and dips make great portable lunches, as do sandwiches.

You can bring along the components in small containers and assemble at work or even in your car if you're travelling as a passenger. Salads can be pre-made and stored in the refrigerator or carried to work by keeping the dressing separate to add right before eating.

I must admit, “Grab ‘n Go” is my absolute favorite way of eating.

Do you have a favorite dip recipe to share? Or an energy zapping old recipe you love, but you're looking for a healthier version?

Post your comments and recipes to the blog.

Events with Dr. Ritamarie

Dr. Ritamarie's Living Foods Potluck
and Information Night
Saturday, July 28th, 2012

Raw Food Potluck Austin TexasOnce a month, you can join us LIVE in Austin, Texas for a local raw food potluck where you can:

  • Meet like-minded people and make new friends.
  • Learn new and exciting recipes.
  • Gather valuable health and nutrition information.
  • Feel supported on your health quest.

Click HERE to learn more about the event and find out all the details on what to bring and what to expect.

Upcoming Dates

(last Saturday of every month unless noted otherwise):

  • Saturday, July 28th, 6:30 p.m. central
  • Saturday, August 25th, 6:30 p.m. central
  • Saturday, September 29th, 6:30 p.m. central
  • Saturday, October 27th, 6:30 p.m. central 

What our attendees have to say about recent potlucks:

  • “I had a great time meeting new people and gained new knowledge and wisdom regarding blood sugars and the importance of a clean, whole food diet. The food tasted amazing and the display of all the dishes looked wonderful. Thank you to Dr. Ritamarie, her husband and all of the people who contributed to make this connection possible. What a great experience.”
    — Bridget

  • “Incredible! The food was awesome. You won't leave hungry. Lots of very interesting people. Ritamarie was a wonderful host. She shared some extremely helpful information on health restoration. I wish now I had brought three more people to hear this information. She was so gracious, answering questions and sharing her knowledge with wit and compassion.”
    — Yvetta Myers

Watch a Video of a Dr. Ritamarie Potluck in Action!

Click HERE to join and follow this Meeting Group.


Radio Shows with Dr. Ritamarie

Upcoming Vibrant Health Solutions Radio Shows:

Dr. Ritamarie's Vibrant Health Solutions Radio Show: combining experience, education, and practical advice to make healthful eating fun again! Click here to learn more.

Future Show Schedule:

  • Thursday, August 2nd (topic to be announced)

The Healthy, Happy, and Healing Lunchbox
with Dr. Ritamarie Loscalzo and Karen Ranzi

Show Will Be Featured Here

Karen RanziBack to school is right around the corner and with it comes the lunchtime woes.

I hear from parents all the time asking what to send in their kids lunchboxes “that they will actually eat”. Or I also hear questions and concerns from parents about how a “bad” school lunch will really affect their kids.

So I'm bringing back kids nutrition expert, Karen Ranzi.

Eighteen years ago, Karen was able to heal her son from asthma, chronic ear infections, and multiple allergies. She also healed herself from digestive, gynecological, and skin problems through dietary and lifestyle changes.

By means of her education, life-changing personal experiences, and sincere desire to share her message, Karen has been able to guide thousands toward developing excellent health.

In This Show Learn:

  • The “do's and don'ts” of cafeteria food
  • Ways to entice your children to eat healthier lunches
  • How to help your kids avoid the afternoon slump

Additional Resources

Check out Karen's book: Creating Healthy Children at:


Get some great tips and recipes from a previous live kids class held here in Austin, TX:

Kids in the Kitchen

Show Will Be Featured Here



Vibrant Health Solutions Radio Shows Archive:

You'll find a wealth of free natural health resources when you visit our radio shows archive! Look for the most recent shows in the sidebar of the Vibrant Health Solutions Radio Show homepage.

Here are the latest shows we've added:


Chemical Consciousness
with Dr. Ritamarie Loscalzo and Donna Kasuska

Click HERE for the recording!

Donna KasuskaChemicals are everywhere. We see them, use them and breathe them daily. But what you may not know is that can be a GOOD THING and a BAD THING.

Chemicals are good when their presence makes it possible for us to have all of the practical, convenient things that are a part of our lives: like our homes, cars, food, cosmetics, cleaning products and really …everything.

Chemicals are bad when they cause harm to people and the environment. In our everyday lives, chemicals can often be harmful in ways that are not very obvious.

When it comes to chemicals we really have only three choices:

  1. Give up our lifestyle and go live in a cave in the wilderness.
  2. Choose to be oblivious, while having as much fun as possible now, before we get old and sick.
  3. Choose to be aware, while consciously selecting our path to health and longevity (and still have as much fun as possible)!

If you have made choice #3, then this show is for you.

Joining Dr. Ritamarie is chemical expert, Donna Kasuska. Donna's passion is educating people about chemical safety and usage.

In this show learn:

  • What happens during the first hour of each day.
  • What chemicals your health and beauty products really contain
  • What's really in your coffee?

Visit Donna on the web: http://www.everydaychemicals.net/

Click HERE for the recording!

About Dr. Ritamarie Loscalzo

Dr. Ritamarie LoscalzoDr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, has been an integrative health care practitioner for over two decades, empowering her patients and students to overcome health challenges and lead a joyful and healthy life.

She's a Doctor of Chiropractic with Certifications in Acupuncture, Clinical Nutrition, HeartMath® and Herbal Medicine as well as a certified raw and living foods instructor, chef, and coach.

She's the author and co-author of several gluten-free vegan and raw foods recipe books including: Power Breakfast Ideas, Deliciously Quick Lunch and Dinner, Healthy Halloween Treats, Dessert: Making it Rich Without Oil and Dried and Gone to Heaven. She's also the creator of many successful online courses designed to restore people to the health, energy, and vitality they need to live full and vibrant lives.

Dr. Ritamarie resides in Austin, Texas with her husband and sons. She can be reached at http://www.DrRitamarie.com.


Energy Enhancing Resources


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The VITAL Community

VITAL Limited Time Launch Price Savings!
Pricing Ends July 31st!

VITAL Health TopicsDr. Ritamarie's VITAL Community offers Vibrant Ideas and Tools for Awesome Living!

VITAL is a community offering monthly features for those who want the networking support of like-minded people, are looking for chef-approved ways to “liven” up meals, appreciate cutting-edge science on natural health topics, and who enjoy the fulfilling benefits of Awesome Living!

Sign up for a 2-month Trial Membership (Only $9.97) and enjoy 80% off the price of regular membership – but only until July 31st!

Click HERE for Your 2-Month Trial!

Includes a VITAL Healing Kitchen Call Each Month!VITAL Healing Kitchen

July: Dressings that Turn “Plain and Simple”
into “Sassy and Soothing”

July 28th, 2012

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Turn Troubles into Tranquility

  August 25th, 2012

Click HERE for Your 2-Month Trial!
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Go Thai in July!
Raw Food University: Thai Food Goes Raw!
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The spices and tangy flavors of Thai food are a delight to the senses.

The fragrant aroma of the herbs is hard to resist. Yet if you're following a high raw, gluten-free diet, it's likely that you rarely eat in Thai restaurants any more. Like most Asian restaurants they use a variety of sauces that frequently contain gluten and are thus a nightmare to those of us on a gluten-free diet.

If you like Thai food you'll love the Raw Food University Thai class. You'll learn to make a complete Thai meal!

Thai Food Goes Raw - Thai WrapTake Your Taste Buds on a Tropical Meal Vacation that Includes:

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The Lighten-Up Online Weight Loss Retreat
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Lighten Up Program GuideI am so excited to be a part of launching the The Lighten-Up Online Weight Loss Retreat because:

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The B4 Be Gone System

Belly fat is not only a complaint in terms of appearance, it can be a warning sign that your body needs help. Excess belly fat, brain fog, and burnout can be indications of metabolic problems involving your hormones, immune system, and detoxification pathways. I've created series of free videos to share with you key steps from my 30-day process to balance your blood sugar naturally! Learn more here…



Raw Food University: Healthy “Fast Food”
Raw Food University: Fast Food
What if you could prepare healthy and delicious “fast food” in the same or less time than it takes you to order through the pickup counter?

Why stop for fast food when you can eat meals that leave you feeling light, energized and comforted by the knowledge that you're feeding yourself and your family nutrient-rich, disease-protective and satisfying meals. Learn more here…




Deliciously Quick Lunch & Dinner Ideas - Fast Raw Food Recipes
Deliciously Quick Lunch & Dinner Ideas

If you're sick and tired of feeling sick and tired because you don't have time to prepare healthy meals for you and your family, we have GREAT news for you. By using the simple, yet delicious whole and raw food recipes in this e-book, you'll soon be on your way to the lean, strong and energetic body that you desire and deserve! Upgrade your health. Learn how to make your own fast food, and give up the drive through line once and for all! Find out more here…


Dried and Gone to Heaven
Dried and Gone to Heaven

If you long to indulge in familiar comfort foods like bread, pizza, crackers, and chips, but you can't stand the nightmare of the emotional and physical upheaval processed foods create, your dreams are about to come true! Dr. Ritamarie Loscalzo and Chef Alicia Ojeda have joined to offer you mouth-watering comfort foods that will nourish your body and satisfy your soul. Read more here…


Eat Your Way Out of Pain
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Inflammation causes pain and dysfunction. Pain and dysfunction can result in fatigue, depression, sleep disorders, loss of appetite, inability to focus, and just plain not feeling good. Inflammation costs you… and the price is very high.

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Makin it Rich
Dessert: Making it Rich Without Oil

Desserts make your tongue feel gleeful and your heart sing, but let's face it — conventional desserts and processed ingredients are damaging to your body. But thanks to the nutritional expertise of Dr. Ritamarie Loscalzo and the raw food creativity of Chef Karen Osborne, you can now enjoy sugar-free, gluten-free, and oil-free desserts that are decadent and delicious! These easy to make recipes are chocolate-craving kid and skeptical husband approved! Read more here…


Disclosure: Sometimes (but not always), when I share resources in my programs, newsletter, and on my website, I'm using an affiliate link, which means I do make money if you buy. My credibility is extremely important to me; therefore, I only endorse the products, services, and people I believe in. DrRitamarie.com is independently owned and the opinions expressed here are my own.


Recipes that Recharge

Dr. Ritamarie's “Dip-licious”
Grab n' Go Recipes

By Dr. Ritamarie Loscalzo

Deliciously Quick Lunch and DinnerReminder: You'll find great “Grab n' Go” recipes in my e-book, Deliciously Quick Lunch and Dinner Ideas. I'll actually be demonstrating some of these recipes in our upcoming VITAL Community “VITAL Healing Kitchen” show on Saturday July, 28th.

I've also shared some of my secrets in the Raw Food University Healthy “Fast Food” video as well as in the B4 Be Gone program recipe guide (my “Grab ‘n Go” strategy is included in entirety in the B4 recipe guide).

Cucumber Dip


  • cucumbers2 cucumbers, peeled and cut
  • 1 small avocado
  • 2 tablespoons dill
  • 1 teaspoon sea salt
  • 1 clove garlic (optional)


  1. Blend all ingredients in food processor or blender until smooth and creamy.
  2. Adjust to desired thickness by adding water or additional avocado.

Broccoli Hummus


  • broccoli2 cups broccoli, stalks or florets or both may be used
  • 6 tablespoons tahini
  • 4 tablespoons lemon juice
  • 1 clove garlic
  • 1/2 teaspoon cumin, ground
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt


  1. Peel the outer skin of the broccoli stalks, if using them.
  2. Place all ingredients in food processor and process until smooth.

Chipotle Cayenne Dip


  • chipotles1/2 cup cashews or macadamia nuts (or a 1/4 cup of each)
  • 1/2 cup hemp seeds
  • 1/2 – 1 lime or lemon, juice of, depending on size (2 – 3 tablespoons)
  • 1 cup water
  • 1/4 teaspoon Celtic, Himalayan, or pink salt
  • 2 teaspoons nutritional yeast (optional)
  • pinch of Cayenne (or more to taste)
  • 1/2 teaspoon chipotle (or more to taste)


  1. Place everything in blender and process until very smooth.


Do you have a great raw food recipe you'd like to share? Submit your recipe at: http://www.drritamarie.com/newslettercontributions/

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  1. mp3juice

    Great article.

  2. Leo

    Thanks for finally talking about > 3 “Dip-licious”
    Raw Food Recipes for Busy Lives on the Go | < Liked it!


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