Raw Food Recipes
- Kale Salad with Apple, Cranberries and Pecans May 17, 2013
Whoa, long time no post! Apologies for the sporadic and sparse behaviour – I have a new job which has taken over my blogging time. I promise the situation will change, but sadly not in the immediate future.
To all Tokyoites: Near Nakano Station just off the arcade I found a little stall selling gorgeous cold-pressed kale juice (300cc for about 400yen) as well as organic kale itself! Oh joy! I’m off to a rare potluck tomorrow and decided to make the gorgeous recipe below, as I happen to now have a lot of kale, red radishes, and apples. I hope you like it, too. The recipe is adapted from The Smitten Kitchen Cookbook.
- 1/2 cup pecans
- 8 ounces kale
- 4 to 5 medium radishes
- 1/2 cup dried cranberries (or cherries)
- 1 medium Granny Smith apple
- 3 tbsp olive oil
- 1 1/2 tbsp apple cider vinegar (or white wine vinegar)
- 1 tbsp smooth Dijon mustard
- 1 1/2 tsp honey
- Sea salt and freshly ground pepper, to taste
Pull the kale leaves off from the tough stems and discard the stems. Use a chef’s knife to chop the kale into small, bite-sized pieces. Transfer the kale to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant. Thinly slice the radishes (this is easier to do if you first chop off the root end so you can place the base of the radish flat against your cutting board). Add them to the bowl. Coarsely chop the pecans and cherries and add them to the bowl. Chop the apple into small, bite-sized pieces and add it to the bowl as well. In a small bowl, whisk the dressing ingredients together and pour the dressing over the salad. Toss until the salad is evenly coated with dressing. Serve immediately, or for even better flavor, let the salad marinate in the dressing for 10 to 20 minutes beforehand.
- Raw Cacao Truffles May 11, 2013
Mmmm chocolate…. These are a favourite of mine I learned from Matthew Kenny. Start by making this basic truffle batter. Once chilled, you roll the truffles and coat with ingredients of your choice. The cashew butter in this recipe replaces the traditional cream that would be used in making a chocolate ganache.
To melt cacao butter: Chop or grate into small pieces for easier melting. Place bowl of shaved cacao butter on top of another bowl of warm water (double boiler method). Stir until cacao butter has completely melted. Another method for melting, that takes a bit more time, is to place bowl of shaved cacao butter in the dehydrator at 105-115 degrees. Careful: Overheating your truffle batter can cause the mixture to separate.
- ¾ cup smooth cashew butter
- ½ cup agave
- ½ teaspoon vanilla
- 1/3 cup cacao grated butter, melted
- 1/4 cup water
- 1/3 cup cacao powder
- Pinch salt
Blend all ingredients except for cacao powder in a high-speed blender on low-medium speed until smooth. Add cacao powder and blend just until incorporated. Place in a pan in the freezer or refrigerator until firm. Be aware of the blender heating up, if it becomes too warm, stop and wait for it to cool down. Temperature can change the way the ingredients blend. Roll into individual balls and chill until they are ready to add toppings to. After rolling into balls, roll in cacao powder, crushed pistachio nuts, cacao nibs or topping of your choice. Chill until serving.
- Raw Vegan Caesar Salad Dressing/Dip May 5, 2013
recipe by Veronica Grace
- 1/4 cup raw cashews (or raw sunflower seeds)
- 1/8 cup raw sesame seeds (or raw pine nuts) or 2 tbsp tahini
- 1/8-1/4 cup sunflower seeds (depending how thick you want it)
- 3-4 tbsp freshly squeezed lemon juice
- 1-2 medium cloves garlic, chopped
- 1 1/2 tsp mild miso
- 1/4 tsp kelp granules or other seaweed seasoning *optional
- 1/2 tsp of dried dill
- 2 dates or 1-2 tsp agave or other liquid sweetener
- 1/2-2/3 cup filtered water (to thin as desired)
- freshly ground black pepper to taste
Using a hand blender or in a regular blender, combine all ingredients(starting with 1 date or 1/2 tsp agave nectar) and purée until very smooth. Taste test. Add additional dates or agave nectar, garlic or lemon if desired to achieve the taste you are looking for. Add additional water to thin dressing if desired.
This dressing will thicken after refrigeration; you can thin it by stirring in 2-3 tsp water if desired. When thick, this dressing can be used as a veggie dip. Cashews are higher in fat than sunflower seeds, so it’s up to you which you would prefer to use. Cashews will yield a creamier dressing, but be higher in calories.
Makes about 1 cup, which covers more than 2 heads of romaine hearts chopped.
- Tamari Almonds March 25, 2013
recipe by Matthew Kenney
- 1/4 cup almonds, soaked & dehydrated
- 1 tsp maple syrup
- 1/2 tsp lime juice
- 1/2 tsp tamari
- 1/4 tsp cayenne
Combine all ingredients in a bowl and then spread onto a non-stick dehydrator sheet. Dehydrate overnight at 115 degrees.
- Apple Aid March 14, 2013
a detox delight by Matthew Kenney
- 1 large apple
- 1 lemon
- 1 (1-inch) chunk of ginger
- pinch of cayenne
Process apple, lemon, and ginger through the juicer. Pour in glass (or shot glass) and add cayenne to taste.Serves 1-2.
- Creamy Orange Crȇpes March 12, 2013
This is my dessert for my MKC final! I hope you like it!
- 3 small, ripe Philippine mangos
ORANGE CASHEW CREAM SAUCE
- 3/4 cup dry cashews
- 3/4 cup coconut milk
- 1/4 cup maple syrup
- 2 tbsp freshly squeezed orange juice
- skin of 3 kumquats (about 2 tbsp)
- 2 drops of orange flavouring (medicinal flower brand)
- pinch salt
- 6 tbsp melted coconut oil
- 1 cup soaked and dehydrated walnuts
- ¼ cup maple syrup
- large pinch sea salt
Peel and pit mangos, and put flesh in the blender. Blend until smooth. Spread mango paste on a teflex sheet, trying to spread evenly into a square or rectangle shape. Try to spread just thick enough so that the mango is not translucent. Dehydrate about 10 hours. Peel of the dehydrator and cut into 6cm square pieces. If your mango wrap is too dry, spread a little water on top and let sit. It should peel off without threat of tear.
Blend the cashews in a dry blender until fine but not buttered. Remove from blender, add liquid ingredients, then remaining ingredients including blended cashews (you could just add everything on top of the cashew powder, but you might end up with cashew butter stuck to the bottom). Blend at high speed until completely smooth. Slow the blender and gradually add the oil until incorporated. Refrigerate cream for 30min. to an hour to thicken.
Toss walnuts in maple syrup and salt until completely covered. Spread coated walnuts on a teflex sheet and dehydrate 12 hours. Flip walnuts after 12 hours and continue to dehydrate until desired crispiness is reached. Transfer to bowl and refrigerate until needed. NOTE: one cup is WAY more than needed, but if you’re like me, you’ll snack on half of them during the process. If you are more diligent, halve the recipe.
To assemble, on one square mango wrap, add 1-2 tbsp of cream sauce diagonally. Top with candied walnuts.Roll the wrap so that one corner is folding over the other, and moisten fingertips with water if necessary to seal. Using body heat to hold in place will help seal the tips together. Decorate with mango strips if desired. Repeat for as many 2-bite-sized mango wraps as you intend to dish out. Serve with fresh fruit.
- Trine’s Tabbouleh March 10, 2013
This is one of the recipes I created and submitted for my final in Matthew Kenney‘s fundamentals course. I hope you like it!
- ½ cup sprouted quinoa
- 2 tbsp hemp seeds
- ½ red pepper, brunoise cut
- ½ stalk celery, brunoise cut
- 3 tbsp finely chopped green onions
- 1-2 cloves garlic, minced
- 1 ½ tsp cumin
- 1/8 tsp tumeric
- 1 tbsp chopped fresh mint (plus some whole leaves for garnish)
- 1 ½-2 cups finely chopped fresh parsley, loosely packed
- 2 tbsp olive oil
- 4 tsp lemon juice
- 1/8 tsp salt, or to taste
- coarsely ground black pepper to taste
- ½ avocado, large dice
- olives, chopped, to garnish
Mix all ingredients except avocado in a bowl. Chill for 1 hour to allow flavours to mingle and oil to set. Fold in cubed avocado and press mix into a ring mold. Top decoratively with sliced olives, mint, and parsley. Serve with kebabs if desired.
- Raw German Chocolate Chia Energy Bites March 8, 2013
recipe by Fragrant Vanilla Cake
- 2 tbsp MILA or other chia brand
- 1/4 cup plus 2 Tbsp filtered water
- 10 medjool dates, pitted
- 1 tbsp raw coconut oil
- a pinch of sea salt
- 1/2 cup raw cacao powder
- 1 1/2 cups raw walnuts, soaked and dried, finely chopped
- 1 1/3 cups shredded dried coconut
Combine chia seeds and water in a bowl and mix together. Let seeds absorb water. Once absorbed, place in the food processor with the dates and coconut oil, and process until smooth and well combined. Add the sea salt and cacao powder, and process until smooth and well combined. Add the walnuts and process until evenly distributed, then remove from the processor and stir in the coconut (the mixture will be very thick, and you may need to use your hands). Form the mixture into 16 balls, and enjoy! Store extra in the fridge. Makes about 16.
- Go-to Green Smoothie March 4, 2013
If this smoothie is good enough for Yuri Elkaim, it’s good enough for me!
- 1 head kale
- 1/2 handful parsley
- 1/4 cucumber
- 6-7 celery stalks
- 1 apple
- 1 carrot
- 1 inch piece of ginger
- dash of cayenne
- juice of 1 lemon
Blend, baby, blend.
- Creamy Brazil Nut Milk February 28, 2013
creamy delicious recipe by Essential Living Foods
1 cup Brazil nuts (you don’t have to soak them – yippie!)
4 cups filtered water
4 pitted Medjol dates
1 pinch sea salt
1 tsp vanilla (powder or extract or pods)
Place all ingredients into a high speed blender and blend them till totally smooth. Lay a double layer of cheesecloth or a nut milk bag over the mouth of a large mason jar or another large container into which you can strain the liquid. Hold the cheesecloth or nut milk bag in place with a rubber band by slipping the rubber band over the cloth, and around the mouth of the container. Pour the nut milk through the cheesecloth or nut milk bag, and into the container. You may need to work in batches. Allow it to strain for 1-2 hours. You can compost or save the Brazil nut pulp, or discard it. Transfer the nut milk to an airtight container. It will keep in the fridge for 2-3 days. And that’s it! Makes 3 cups.
- Pasta Marinara February 27, 2013
Jason Wrobel says this of his sauce: “This Pasta Marinara is the kind of recipe that could give an Italian Grandmother an inferiority complex. The marinated kelp noodles, massaged to perfect al dente texture, mingle with an organic sundried tomato sauce that is the perfect combination of tangy, zingy and blingy. Blingy: richer than rich.”
- 1 package kelp noodles, drained & soaked overnight, marinated for 2-4 hours
- 2 cups sun-dried tomatoes, soaked 2 hours
- 2 medium to large Roma or Heirloom tomatoes, diced
- ¼ small onion, chopped
- 2 tbsp lemon juice
- ¼ cup extra virgin olive oil
- 1 tbsp plus one teaspoon agave nectar
- 2 tsp sea salt
- 2 tsp dried oregano
- pinch of hot pepper flakes
- 1 handful fresh basil leaves
- 3 cloves garlic, peeled
- tomato soak water, reserved, to thin sauce as needed
Open one bag of kelp noodles and drain water. Soak in very warm water for 8 hours or overnight. Drain the water and then mix noodles with olive oil, lemon juice and sea salt. Mix vigorously with your hands to break down the noodles and let sit in the marinade for 2-4 hours more. In a high-speed blender, place all remaining ingredients, starting with liquids first, in a high-speed blender. Blend for 30-45 seconds until a chunky consistency is achieved. Use the plunger if necessary to achieve a smooth texture, if desired. Then, drain the marinade from the kelp noodles and fold in the marinara sauce. Use your hands to create an even ratio of sauce to noodles. Serve at room temperature or gently warm in the dehydrator or oven on low temperature. Keeps for up to 5 days in a sealed container in the fridge. Serves 2-4.
- Chia Seed Porridge February 27, 2013
recipe by Jason Wrobel
- 1 cup chia seeds (try MILA)
- 3 cups fresh hemp milk
- 5 tbsp coconut palm nectar, yacon syrup or agave
- 1 tsp vanilla extract or 2 fresh vanilla beans, scraped
- ¼ tsp cinnamon
- 1 tsp maca powder
- pinch of sea salt
- ¼ cup Goji berries
- ¼ cup blueberries
- ¼ cup cacao nibs
- 1 ripe banana, sliced
- 1 tbsp raw cacao powder (optional)
In a mixing bowl, combine the dry chia seeds and hemp milk. Stir vigorously to cover all the chia seeds with milk. Stir every 5 minutes to prevent clumping. Add all remaining ingredients and stir until well incorporated. The porridge will thicken and reach its maximum volume in 15-20 minutes. Keeps for up to 5 days in a sealed container in the fridge. Serves 4-6.
- Zucchini Noodles with Sweet Corn Mint Pesto February 26, 2013
Fresh, light, easy to prepare, and full of flavor, this recipe by Matthew Kenny is a nice reward without spending too much time in the kitchen.
- 1 zucchini, run through spiral slicer
SWEET CORN PESTO
- 1 ¼ cups corn kernels, set aside ¼ cup
- 1 tablespoon pine nuts
- 2 tablespoons mint
- ¼ teaspoon salt
- pepper to taste
- 2 tablespoons cold pressed, olive oil
Spiralize zucchini first and set aside. Do not salt, which will cause pasta to become wet. Process all ingredients except olive oil and ¼ cup of corn in food processor until well combined and chunky. With machine running, add olive oil. Stir in remaining cup of corn. Taste and season with salt and pepper. Toss pesto with zucchini noodles and serve immediately.
- Spaghetti and Meatballs (Savory Nut Balls) February 24, 2013
I was looking for a recipe using Burdock root and came across this yummy-sounding concoction from Raw Guru:
- 2-4 yellow and green zucchini cut on a saladacco, toss in a little lemon juice and set aside.
- 2 cups cherry tomatoes
- 1 cup sun dried tomatoes (soaked for 1-2 hrs)
- 1 tsp. tomato concentrate
- 2 dates (soaked for 2 hrs)
- 3 tbs. olive oil
- 2 cloves garlic
- 3 tbs. fresh parsley
- 1 pinch fresh oregano
- 1 handful fresh basil
- 1 tsp. Italian seasoning
- 1 tsp. sea salt
SAVOURY NUT BALLS
- 1 small red onion
- 1 bell pepper
- 2 carrots
- 1 cup burdock puree (you can grate it on a very fine grater, or blend it with the water); The burdock root CAN NOT be substituted, this is what gives the burger a meaty flavor
- 1 cup soaked almonds,
- 1/2 cup soaked sunflower seeds
- 1/4 cup walnuts
- 2 cloves garlic
- 1 stick celery (minced)
- Pinch of turmeric
- 1 tsp cumin
- 2 tsp dried cilantro or 1-2 C fresh
Blend sauce ingredients together till smooth. Add tomato soak water if you want the sauce thinner. Toss with “spaghetti” and serve with savoury nut balls. Process the nut ball ingredients in a food processor. Add a little water if needed. Lay a piece of parchment paper on the table, put your burger mixture on top, get another piece of parchment and put it on top of the mixture, using a rolling pin or the palms of your hand, roll the dough to 1/2 inch thickness. Then using a cookie cutter or a cup cut out patty shapes, and place the patties on teflex sheets, dehydrate in the Excalibur Dehydrator for 2 hours at 145 degrees (only in the excalibur at this temperature). Then bring the temp. down to 115 degrees and continue to dehydrate until a desired consistency.
Tags: almonds, bell peppers, burdock, carrots, celery, cilantro, cumin, garlic, Italian seasoning, lemon juice, olive oil, onion, oregano, parsley, sea salt, sunflower seeds, tomatoes, tumeriec, walnuts, zucchini
- Fennel Rocket Avocado Salad February 22, 2013
As some of you may know I’m currently enrolled in Matthew Kenny’s online culinary program, so am busy busy busy in my wee kitchen everyday and loving it! Last week we had to come up with something of our own based on what was in the fridge, and this is what I made. It turned out pretty yummy so I thought I’d share!
- 1 bulb fennel, very thinly sliced on mandolin
- ½ zucchini, very thinly sliced on mandolin
- 2 handfuls of rocket leaves (arugula or ruccula)
- ¼ cup chopped dill
- ½ avocado, diced in large cubes
- ½ apple, julienned
- a small fistful of crushed pecans, soaked and dehydrated
- salt and pepper to taste
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1/4 tsp sea salt
Add lemon, olive oil and salt to a bowl of zucchini and fennel and toss. Set aside and marinate for at least 15 minutes. Put the arugula in a large bowl with the dill and apple. Scoop all of the zucchini and fennel out of the liquid onto the mix and toss. Add any marinade if needed, but it probably won’t be necessary. Add in most of the pecans and gently fold in most of the avocado. If the the salad is too tart (depends on the lemon) you can drizzle in some honey, but the apples were sweet enough to cut the tart in my case. At this point you can further season with salt and pepper, or you can pass on shakers to the end user! Serve topped with the remaining crushed nuts and avocado on the top, and sprinkle with remaining dill. Serves one.
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- Cilantro Lime Pesto February 19, 2013
Chuck this sauce atop yer veggie noodles, foodies! recipe by Jason Wrobel:
- 2 1/2 cups fresh basil leaves, tightly packed, plus more for garnish
- 3/4 cup extra-virgin olive oil, preferably cold pressed
- 1/2 cup fresh cilantro leaves
- 1/2 cup pine nuts, plus more for garnish
- 3 tbsp fresh lime juice
- 1 tbsp minced garlic
- 2 nama shoyu or tamari
- 1/2 tsp sea salt
- 1/2 tsp ground black pepper
- pinch cayenne pepper
- hemp seeds, for garnish
Blend, da~lings, blend.
- Acai Berry Chia Jam February 17, 2013
This sweet, fruity topping Joy Houston is fantastic on anything. Spoon on top diced fruit, chopped nuts and/or granola with this jam for a Superfood breakfast.
3 tbsp MILA (chia seeds)
1/2 cup organic apple juice
1 cup organic blueberries
3 tbsp acai powder
1 tbsp fresh squeezed lemon juice
1-3 tbsp maple syrup (to taste)
Soak chia seeds in apple juice until the juice is absorbed and the mixture becomes gelatinous. Blend blueberries in the blender until almost smooth. Add blended blueberries to the chia seed mixture along with remaining ingredients. Stir well to combine. You can enjoy this jam right away or refrigerate to use later. It will keep for a week or so.
- Tomato Gazpacho February 16, 2013
recipe by Lucas of Yoga Body Naturals
- 3 ripe tomatoes, chopped
- 1/2 cucumber, peeled and chopped
- 1/2 red bell pepper, chopped
- 1 tbsp apple cider vinegar
- 3 tbsp olive oil beetroot (for color)
- garlic and onion (optional)
- sea salt
- water (if needed)
Blend all your ingredients together, serve with fresh lemon and enjoy!
- Cherry Mango Love February 12, 2013
Chocolate getting a tad too rich? Try treating your Valentine to a decidedly healthier drink – recipe by Veronica Grace
- 2-3 ripe bananas (spotted all over is ripe and sweetest)
- 2 ripe mangoes (very soft and wrinkly all over)
- 1-2 cups frozen black cherries (Dole, H-E-B and Costco all have these available)
Place mangoes in the bottom of your Vitamix or blender, then bananas and then frozen cherries on top. If you need to you can add a little water to make it blend easier, but I like my smoothies thick. Blend until smooth. Serve and garnish if desired. If you don’t have frozen black cherries, you can use frozen raspberries. Strawberries are a possibility, just make sure they are sweet. You can easily make this a green smoothie by adding some spinach to it. The cherries will mask the green colour and make it look more purplish.
- Chilli Raw Chocolates February 12, 2013
Try this firey taste explosion by Elements for Life and turn up the heat for your Valentine!
- 60-70g raw cacao butter
- 50g raw cacao powder
- 1-2 tbsp Sweet Freedom (You could probably use agave, maple syrup, lakanto or some other natural sweetener here)
- Up to 1/2 tsp chilli powder
All utensils must also be dry or the chocolate will separate. Wash your silicone mould before it’s first use and then dry it thoroughly. Place a clean bowl over a saucepan of hot water (bain marie). Ensure the bottom of the bowl does not touch the water and no water goes inside the bowl. Grate the cacao butter, add to the bowl & allow to melt slowly. Don’t keep the water boiling, turn the heat off and just give it a quick blast every so often if necessary. Got a dehydrator? Do it the easy way and just stick your butter in it to melt at 41C. Once melted, add the chilli powder and stir in. If you don’t like that much of a bite, then use only 1/4 tsp or less. Now add the cacao powder slowly and stir thoroughly with a balloon whisk or fork, until it starts to slightly thicken. The chocolate should be runny and easy to pour. Add 1 tbsp of sweetener and stir in very thoroughly. It will thicken as you add the sweetener. Taste it and if you prefer it sweeter, add more 1/2 tbsp at a time, mixing thoroughly and tasting (resist eating it all, eh!). When the mixture suits your taste, pour gently into the mould using a jug or spoon. Place it in the fridge to set for an hour or more (or in the freezer if you can’t wait that long).