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Rainbow Slaw

Cole slaw with seeds and pine nuts - delicious healthy vegetarian food. On a dark rustic wooden background

  • Did you know that cabbage was one of two vegetable types (the other type was root vegetables) found to be a mainstay for prevention of type 2 diabetes in a recent study of over 57,000 adults in the country of Denmark? In this very large-scale study, adults who closely followed the Healthy Nordik Food Index were found to have the lowest incidence of type 2 diabetes. Importantly, this key health benefit was linked to six food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples and pears, (5) root vegetables, and (6) cabbage!
  • Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. This impressive list of antioxidant phytonutrients in cabbage is one key reason why an increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases.
  • While cardiovascular protection and decreased risk of type 2 diabetes have been areas of increased research interest with respect to cabbage intake, it is the area of cancer prevention that still offers the largest number of health-related studies for this cruciferous vegetable. To date, more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.
  • Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Especially when combined together with oxidative stress, chronic inflammation is a risk factor for development of cancer.
  • The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds and make red cabbage a standout anti-inflammatory food for this reason. However, all types of cabbage contain significant amounts of polyphenols that provide anti-inflammatory benefits. Anthocyanins are also compounds that fall into the general category of polyphenols known as flavonoids, and they are definitely not the only important flavonoids provided by cabbage. Included in the list of cabbage flavonoids are the following anti-inflammatory compounds: artemetin, betanidin, butein, equol, hydroxyflavone, kaempferol, luteolin, malvidin, naringenin, pelargonodin, purpurogalin, quercitol, and tetrahydrochalcone.
  • Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage’s glucosinolates. But glucosinolates are cabbage’s trump card with regard to “anti-cancer” benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. (1)

Ingredients

1/2  medium cabbage

2 large carrots

1/2 medium savoy cabbage

1/4 cup pine nuts

1/4 cup pumpkin seeds

handful chopped parsley

handful sesame seeds for topping (optional)

For the dressing

1 cup cold pressed extra virgin olive oil

1/4 cup cashews (soaked 2-4 hours)

1/8 cup lemon juice

2-3 garlic cloves

Himalayan or sea salt to taste

Instructions

  1. Chop/shred cabbage.
  2. Julienne carrots on a mandolin.
  3. Combine all ingredients in a large bowl.
  4. To make the dressing, blend all ingredients in a blender and pour over the vegetables. Toss to coat evenly.
  5. Add in more lemon juice, olive oil, salt and/or spices of your choice as needed.

This salad will keep for a few days in the fridge.

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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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Chocolate Mousse Minicakes (raw, vegan, GF)

chocolate mouse cake

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cake for breakfast isn’t a great idea unless it’s plant-based and totally raw like these decadent treats. This chilly autumn morning I thought cake and a steaming cup of coffee would be a scrumptious way to start the day (after drinking a glass of water with ACV).  I had a large amount of pre-soaked sesame seeds that I decided to use to make these cakes. Sesame seeds are super rich in oleic acid that helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood.

breaky takieResearch studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile. Regular cakes made with butter, dairy, and sugar do the exact opposite! They can cause plaque build-up and blockage of arteries and raised cholesterol which, in its turn, can lead to cardiovascular issues, weight gain, and hormonal imbalances. And when one’s hormones are out of balance, hundreds of different alignment will arise. Why not eat the good kind of cake that will love you back instead? I say, “Heck, yeah!” The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein.

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My family and I liked these so much that I made this cuteness 4 days in a row! On two of those days I had guests over at my house for tea and they all loved these chocolate creations. I made them with sesame seeds, then with walnuts and both times they turned out great.

Ingredients

2 cups soaked sesame seeds or walnuts

1/3-1/2 cup raw cacao

1/3 cup raw honey

1 tsp vanilla extract

1/2 tsp  lemon juice

Ganache:

1/4 cup cashew, almond, or walnut butter

3 tbs raw cacao

2 tbs raw honey

a little of coconut/nut milk (or water) for thinning

optional toppings: raspberries, cacao nibs, hemp seeds

  1. break

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1.Soak sesame seeds or walnuts overnight. Drain the soak water in the morning and rinse the seeds/nuts in the mesh strainer.

2. Place sesame seeds (or walnuts), raw cacao, honey, vanilla, and lemon juice into a food processor with an S-shaped blade and process until you get a sticky dough of smooth consistency. You will need to stop the machine several times to scrape off the sides of the bowl. Refrigerate the dough for 20 minutes.

3. Place the chilled dough onto a flat surface and shape into a slab of about 1-inch height. Use a small round cookie cutter to cut out the cakes.

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4. Transfer the cut-out shapes on a plate.

5. To make ganache, mix cashew butter, raw cacao, and honey with a spoon together in a bowl. Add a tablespoon (or more) of coconut or nut milk to make ganache thinner.

6. Spread ganache over the cakes.

7. Top with berries.

8. Keep refrigerated for several days.

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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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Guilt-Free Mango Coconut Cookies (Gluten Free, Vegan, Flourless)

GF mango coconut cookies

Can you eat cookies for breakfast and not feel guilty? You betcha!

These Mango Coconut Cookies are gluten-free, wheat-free, and vegan!

What you will need:

Ingredients

1/2 cup coconut flour

1/2 cup almond butter

1 tablespoon freshly ground flax seeds

1 ripe banana

1-2 tablespoons coconut sugar or stevia drops(depending on how sweet you want the cookies to be)

1 teaspoon vanilla powder/extract

1/2 cup ripe chopped mango

a handful of coconut flakes for sprinkling

*all organic ingredients

 

1. Mash 1 ripe banana with a fork. Add 1/2 cup almond butter, 1/2 cup coconut flour, 1 tbsp. ground flax seeds,  1 tsp. vanilla powder, and coconut sugar. Mix well.

2. Add chopped mango. Mix.

GF mango coconut cookies vegan3. Grease a baking sheet with coconut oil.

4. Drop tablespoon-fulls of dough on the sheet. The dough will be sticky. Dip your fingers in the coconut oil to easier mold it into cookies.

5. Sprinkle with coconut flakes.

6.. Bake at 375-380 degrees for 15 minutes.

7. Remove cookies from the oven and let them cool for a few minutes.

Enjoy!

GF mango coconut cookies 1

 

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Banana Almond Waffles (Gluten Free, Vegetarian)

banana wafles

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

  • 2 mashed bananas
  • 4 pasture raised eggs
  • 1 cup (or a little more) almond meal
  • 2 teaspoons cinnamon
  • 1 teaspoon vanilla
  • 1 tablespoon raw honey or maple syrup
  • coconut oil (for greasing the waffle maker)

*all organic ingredients

1. Mash 2 bananas with a fork.

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2. Crack 4 eggs.

3. Add 1 cup of almond meal. (I use homemade almond meal that is left after making almond milk. The texture is a bit different, so I add about 1 1/2 cup).

4. Add cinnamon, vanilla, and raw honey or maple syrup. Mix well with a spoon/fork.

5. Heat your waffle maker.  Grease it well with coconut oil. Pour the batter in the waffle maker. Wait until done.

6. Remove carefully as these waffles are much softer compared to regular floured ones.

Enjoy your healthy breakfast!

 

 

 

 

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RAW Cinnamon Banana Crepes

 

banana crepesIngredients

  • 4 small bananas

  • 1 teaspoon cinnamon

  • 1 tbs ground flax seeds

  • *all organic ingredients

Put bananas and cinnamon into a blender and blend. Add ground flax seeds and mix.

Pour onto 2-3 teflex dehydrator sheets.

Spread with a spatula or inverted spatula. Smooth it into a circular shape.

Dehydrate at 115 degrees for 4-5 hours, or until the crepes are totally smooth to the touch.

When the crepes are ready, remove them from the dehydrator, and CAREFULLY peel the crepe from the teflex sheet. Trace a perfect circle on the crepe, and then, using a sharp paring knife, cut a neat circle out. 

Fill the crepes with soft banana ice-cream (freeze banana slices and then blend them well in a food process) and berries. Or add fruit pieces.  

Enjoy!

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Coconut Mini Pancakes (gluten free)

 Ingredients

  •  1 banana mashed
  • 4 whole eggs
  • 5 tablespoons coconut flour
  • 1 teaspoon vanilla
  • 1 tablespoon honey (or substitute with a few stevia drops as needed)
  • 1 teaspoon cinnamon

*all organic ingredients

 

Mash the banana, add the rest of the ingredients. Mix well into batter. 

Grease the pan with a generous amount of coconut oil. Fry on medium heat on both sides. 

pancakes