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Zucchini Rolls

Ingredients

3-4 small zucchinis

1 cup pine nuts, soaked 2-4 hours

2 tbsp. yellow mustard

1 1/2 -2 tbsp. lemon juice

3-5 radishes

Himalayan salt to taste

1 clove garlic

handful of herbs of your choice (optional)

Instructions

  1. To make the filling, place pine nuts, yellow mustard, lemon juice, herbs, salt, and a clove of garlic in a food processor and process into paste.
  2. Slice zucchini into paper-thin slices on a mandolin or a with slicer.
  3. Cut radishes into thin circles.
  4. Spread a little of the filling onto one zucchini slice. Add several radish circles here and there.
  5. Roll up. Repeat with the rest. Serve right away.

zucchini rolls www.rawandnot.com veronica naprie

 

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Raw Veggie Burgers

Haven’t posted anything in several weeks, but coming back to ya with these awesome veggie burgers! You can keep them fully raw by dehydrating or bake them at lowest temperature until the outside is crispy. All of the ingredients in this recipe support intestinal and colon health, and carrots  especially protect the lining of the stomach. Eat to health!

Ingredients

1 1/2 cup sprouted pumpkin seeds ( I used these) or substitute with nuts/seeds of your choice (soaked for several hours)

3 medium carrots

1/2 medium onion

handful parsley

juice of 1 lime

1 garlic clove

1 tsp dried basil

salt to taste

1/2 tsp cumin

1/2 tsp curry powder

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1. Cut carrots into smaller pieces and place in a food processor with an S-shaped blade. Add pumpkin seeds, chopped onion, salt, lime juice and all the spices/herbs/salt. Process until finely chopped and mixed well.

2. Shape into burgers by hand or using an egg ring or a large cookie cutter.

burgers

3. Dehydrate at 105 degrees for 5-7 hours or until the outside is dry and crispy. You can also bake them in the oven on the lowest temperature with the door cracked open the entire time to ensure the nutrients aren’t destroyed by heat (or the regular way but they won’t be raw).

Top with any of your favorite toppings. We used marinated tomatoes  and sweet-and-spicy barbecue sauce. Yum!

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Kelp Cabbage Slaw

Raw Kelp Cabbage Slaw

lemonKelp noodles is such a great addition to a high raw vegan diet, especially if you’re a pasta lover! Raw foods are about abundance, great taste and high nutrition. Raw foods will love you back, unlike regular pasta that will leave you feeling heavy, sluggish, make you gain weight and cause mucous in the body. Kelp noodles are actually a sea vegetable in the form of chewy raw noodle. Made of only kelp (a sea vegetable), sodium alginate (sodium salt extracted from a brown seaweed), and water. Kelp noodles are fat-free gluten-free and very low in carbohydrates and calories. Their noodle form and neutral taste allow for a variety of uses including salads, stir-fries, hot broths and casseroles, while providing a rich source of trace minerals including iodine, which kelp is well known for. Their unique texture completes the package, making kelp noodles a one-of-a-kind healthful and tasty alternative to pasta and rice noodles. Best of all, no cooking is required! Just rinse and add the noodles to any dish and they are ready to eat!

drink carotene

Why eat cabbage?

  • Cabbage can provide you with some special cholesterol-lowering benefits.
  • Researchers now realize that different types of cabbage (red, green, and Savoy) contain different patterns of glucosinolates. This new knowledge means that your broadest health benefits from cabbage are likely to come from inclusion of all varieties in your diet.
  • Cabbage turns out to be an especially good source of sinigrin. Sinigrin is one of the cabbage glucosinolates that has received special attention in cancer prevention research. The sinigrin in cabbage can be converted into allyl-isothiocyanate, or AITC. This isothiocyanate compound has shown unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer.
  • In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits—long-cooked cabbage failed to demonstrate measurable benefits.
  • Cabage is rich in vitamin K (essential for blood clotting), vitamin C ( an antioxidantthat protects your body from damage of free radicals), vitamin B6, manganese and much more.

 

 

 Ingredients

3 cups julienned green cabbage
1/2 package kelp noodles                            
2 medium carrots, julienned
1/2 cucumber, julienned
4 green onions, tops only, cut into thin strips             
for the dressing:
1/4 cup extra virgin olive oil
2 tbs white miso
2 tbs raw almond butter
1/2 tbs maple syrup or raw honey
1 tsp nutritional yeast
1 pressed clove garlic
1 tsp lemon juice
salt to taste as needed

                                                        

 

 

1. First, take out kelp noodles out of the package and place in a medium sized bowl. Cover with filtered or spring water and let soak for 10-15 minutes (this removes the bitter taste caused by the water they were in). Use half of the noodles. Keep the rest refrigerated in water (use in other recipes – stir fry, with marinara sauce, etc).

2. Place kelp noodles in a large bowl and cut into smaller pieces.

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3. Add julienned carrots, cucumber and green onions (cut into thin strips).

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4. To make the dressing, put all dressing ingredients in a blender and blend until smooth. Pour over the slaw. Adjust salt/lemon juice to taste. Serve right away or refrigerate and consume within a day.

kelp slaw

 

bitochki 2

Buckwheat Nuggets (vegan)

You know how popular quinoa has gotten in the past couple of years? Well, there’s another seed that I like even more! Buckwheat (like quinoa) is not a grain, is gluten free, and really has nothing to do with wheat. It was an ancient staple long before rice and other cereal grains, but was gradually replaced.

Buckwheat contains several polyphenolic compounds such as rutin, catechin, and tannins. Rutin helps fight inflammation and prevent platelet clot formation inside the blood vessels. It may be helpful with curing hemorrhoids and clotting disorders.

Buckwheat contains higher amounts of B-vitamins than quinoa, especially B2 and B3 (niacin), iron, and zinc. It also contains copper (needed for production of red blood cells) and magnesium (relaxes blood vessels, helps with depression and headache).

Buckwheat contains high-quality, easily digestible proteins, can help draw out retained water and excess fluid from swollen areas, tastes great, and can be used in so many dishes!

Buckwheat cereal was very popular in Ukraine. When I was a child my mom cooked it often -we enjoyed it as a staple or with milk and sugar for breakfast. It was considered a very healthy and essential ‘kasha’ for growing bodies :-) .

I have made raw buckwheat granola, raw buckwheat bread, porridge, and smoothies before. Here’s another recipe – buckwheat nuggets! I fried them in coconut oil this time, but will try dehydrating them the next time to keep fully raw and live!

Ingredients

1 cup buckwheat groats (green, not roasted), soaked overnight1 large carrot, chopped

4 sundried tomatoes in olive oil

4-5 green onions

3 pieces parsley

½ tsp dry oregano

1-1 ½ tsp apple cider vinegar

½ tsp paprika

¼ tsp garlic powder

Himalayan/celtic/sea salt to taste

Coconut oil for frying

Soak buckwheat overnight. In the morning, discard the soak water and rinse the groats until the water runs clear. If you’re using sprouted buckwheat (like I did), soak only for 1 hour.

  1. Put rinsed buckwheat groats, chopped carrot, sundried tomatoes, and all other ingredients into a food processor (I use an 11-cup Cuisineart one) and process until all ingredients are well incorporated.
  2. Grease the pan generously with coconut oil. Shape the mixture into small nuggets and fry on medium heat on both sides. Serve with tomato slices, salad, or ketchup! They are cute and tasty!

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bitochki

tuna salad 1

RAW Vegan ‘Tuna’ Salad

 

tuna salad 1I haven’t eaten a tuna salad in years but wanted something similar for lunch, so I decided to make it the vegan way. It turned out quite savory!

 

 

Ingredients

8 oz. plain tempeh

2 pieces green onions                  

2 tbs chopped onion (preferably red)                

1 large rib of celery

a handful of Italian parsley

a big handful of sprouts

4 tbs vegan mayo

2 tbs Dijon mustard

1 1/2 tbs apple cider vinegar

black pepper and Himalayan salt to taste  

 

 

1. Tear tempeh into small pieces.

2. Chop celery, onion, parsley, and green onions.

3. Throw all these in a bowl. Add sprouts.

4. Mix with mayo, Dijon mustard, apple cider vinegar, black pepper, and Himalayan salt.

5. Adjust to taste.

This salad can be served in so many different ways – in a lettuce leaf, on a piece of bread with veggies, or as a salad tower the way I did! All you’ll need is radishes, a yellow bell pepper, and dehydrated carrot strings with a bit of honey (to top the towers). I also decided to add marinated carrots in mushroom tops. They paired very well together!

tuna salad

 

sushi.p

Nori Rolls with Sundried Tomato Filling (Raw, Vegan)

I like nori wraps because they are quick to throw together for lunch or dinner.  :-) . Here is another recipe for you!

 Ingredients   

1 cup soaked walnuts         

1 carrot

1 tomato

1/3 bunch dill

3 tbs tamari

2 tbs sundried tomatoes in olive oil              

2 cloves of garlic

veggies:

baby greens or romaine lettuce

tomato

avocado

bell pepper

green onion

1. Soak walnuts for at least 4 hours or overnight to reduce the phytic acid content (the “anti-nutrient” that may block the absorption of nutrients).

2. Chop carrot.

3. Throw all ingredients in a food processor with an S-shaped blade and process.

4. Spread  the filling onto nori sheets. Add sliced veggies. Roll up and slice.

5. Sprinkle with black sesame seeds/chopped herbs.

Love these with hot sauce! 😳


 

593653570667062Veronica Naprie is a certified Raw Food Nutritionist and Chef. She enjoys un-cooking, nature, and yoga. She loves creating plant-based recipes that are healthy and delicious, recipes that give energy and help her stay in shape even after having 4 kids!

mush

RAW Stuffed Baby Portobellos (Vegan)

Ingredients:

  • 2 boxes baby portobellos
  • 1 cup walnuts (soaked overnight, dried on a towel)
  • 1/4 cup sundried tomatoes in olive oil
  • 1/2 cup packed tightly basil
  • 2-4 cloves garlic
  • 3 tbs extra virgin olive oil
  • 1 tsp Himalayan pink salt (add more if needed)
  • black pepper
  • 1 tbs tamari and 1 tbs olive oil for dipping portobellos
  • *all organic ingredients

 

1. Always start with soaking nuts before making your dish – this removes phytic acid and enzyme inhibitors, which are useful to seeds and nuts (because it prevents them from sprouting prematurely), but  can really strain our digestive system and feel heavy in the tummy. 

2. Wash and de-stem mushrooms.

3. Put 1 tbs tamari and 1 tbs olive oil in two separate small bowls. 

4. Dip all  mushroom caps first, in tamari; then in olive oil. Set aside.

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2. Throw portobello stems, walnuts, sundried tomatoes, basil, garlic, salt/pepper, olive oil in the food processor or a blender and process.

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3. Stuff portobello caps with walnut-herb ‘meat’.

4. You can serve these just like this or put them in a dehydrator for a couple of hours to warm and brown them (that’s what I did before serving).

These turned out super delicious! My hubby and I love mushrooms, so I used two boxes of portobellos. You can always make half of  a portion. Just  adjust the ingredients accordingly. 

Bon appetit! I’d love to hear your feedback! :)

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Black Bean-Sprouted Oat Burgers (Vegan, baked)

Black Bean-Sprouted Oat Burgers (Vegan, baked)

burgerI think a lot of people like a good, hearty burger with a bunch of toppings once in while. However, a burger doesn’t mean “meat”, “grease”, and other animal products. Here’s a delicious, vegan burger recipe for ya!

Ingredients

*all organic ingredients

1. You can either cook your black beans according to directions on the package OR use canned beans. My favorite brand is Eden Organics because they use non-BPA cans. Drain most of the liquid, leaving just a couple of tablespoons in. Transfer beans to a bowl and mash them.  2. Chop all of your veggies and mix all of the ingredients together.  *I used Blue Mountain Organic Sprouted Oats (this way I didn’t have to worry about soaking them to remove phytic acid).  20140727_145744  20140727_150842 20140727_150036 3.Preheat the oven to 385 degrees. Grease a pan with coconut oil.  4. Shape the bean-oat mixture into burgers and place in the pan.  20140727_1507335. Bake for 15-20 minutes.  20140727_153001 20140727_1530066. Serve on a butter lettuce leaf with a slice of tomato, avocado (mashed with Himalayan salt), onions, and Dijon mustard (this was a must for flavor). burger