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Coconut Macaroons

Fresh coconut and coconut cookies on dark wooden background

Ingredients

1/2 cup coconut flakes

1/2 cup almond meal

2 tbsp. melted coconut oil

2 tbsp. maple syrup or honey

1/2 tsp. vanilla or almond extract

*extra coconut flakes for rolling

Instructions

  1. Mix all ingredients in a bowl.  Mix well together.
  2. Shape into balls.
  3. Roll in coconut flakes.
  4. Keep refrigerated in an airtight container.

Fresh coconut and coconut cookies on dark wooden background

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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

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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.

kk

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Chewy-Crunchy Brownies (gluten free, raw, vegan)

2015-10-16 18.02.33Raw brownies and truffles are probably the quickest raw desserts you can make. Seriously! Throw some nuts and dry fruit together, add a splash of vanilla or almond extract, and they’re good to go – straight into you tummy! If you’re feeling fancy – add things like coconut flakes, cacao nibs, superfood powders or dip them in raw dark or white chocolate and top with fresh berries. If you love brownies, you really don’t need to bake them! Save your time and treat your body nicer at the same time. How does that sound?

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To make these treats I used cashews and dates, but you can use any nuts you have in your pantry. I also added cacao nibs for crunchiness and extra health benefits, and camu camu powder (vitamin C boost – we need that in fall, don’t we?).

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 Ingredients      

1 cup  cashews soaked for about 4 hours

1 cup dates

1/4 cup cacao nibs

1 tsp vanilla extract

1 tsp camu powder (optional)

hemp seeds and raspberries for topping (optional)

 

  1. Process cashews, dates, vanilla extract, and camu powder in a food processor with an S-shaped blade.
  2. Stop it half way before the ingredients begin to stik and add cacao nibs.
  3. Shape the dough into a slab. Sprinkle with hemp seeds.
  4. Set in the freezer for about 20-30 minutes to chill (or eat right away!). Top with raspberries before serving.
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beet salad

Beet Salad

Sometimes you just don’t have a lot of ingredients on hand, nor you want to get out of the house to get them. Making a simple dish like this beet salad is a clever solution – a solution that your tummy will thank you for! Why?  Because it’s simple and cleansing. It’s steaming with nutrients and vitamins. And, it’s full of living enzymes!

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Unlike some other food pigments, betalains undergo very steady loss from food as the length of cooking time is increased. For example, one recent study has shown the red betalain pigments in beets to be far less heat stable than red anthocyanin pigments in red cabbage. The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of betalain damage. For these reasons, we use living fresh beets!

Sharing the recipe from Rolheiser:

Ingredients

1 small beet

juice of 1/4 lemon

juice of 1 orange

1 – 1 1/2 tbs extra virgin olive oil            

handful chopped dill

salt to taste

 

1. Wash and grate the beet.

2. Add lemon juice, orange juice, and olive oil. Add chopped dill and mix.

3. Add salt to taste. Serve right away or store in an air tight container in the fridge for 1-2 days.

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Raw Gourmet Food – Healthy or Junky?

 

tritri

Lately when I come across complicated raw food recipes, I moan internally. And externally. Thirteen ingredients in a raw cake? A dozen ingredients in a salad? For real? Why do we – raw food creators and chefs feel the need to complicate raw dishes? When it comes to healthy eating – less is more. The more ingredients we add to a dish, the harder it will be on digestion. When I started experimenting with a raw plant-based cuisine, I also made the mistake of adding too many things together. I guess I thought I needed my own special twist  :roll:  to make an authentic dish. In reality, authentic = simple, natural, and unadulterated.

Many raw food recipes contain lots of ingredients that are simply unnecessary as they don’t add to the flavor. If you come across a beautiful/tasty raw recipe with a dozen ingredients, keep scrolling. Regardless of how good it tastes and looks, most likely it won’t be healthy for you. Such twisted creations of poorly combined ingredients (read here about proper food combining) slow down our digestion, make us sluggish, and use up too much of our body’s energy. Just like a big bowl of pasta would. A raw cake doesn’t need 3-4 kinds of nuts, 3-4 kinds of dry fruit, and 2-3 types of sweeteners and oils. Let’s use our best judgment when un-cooking. Let our ‘cooking’ be centered around our health. Let the simplicity rule in our kitchen 😛 . May we remember not to turn fruits and veggies into junk meals.

Love and health to you all!

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Veronica 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!

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RAW Chipotle ‘Cheese’ Tacos (Vegan)

Are you looking for a quick no-brainer meal? Try these Chipotle Cheese Tacos.

Ingredients

Chipotle Cheese:

  • 1 cup sunflower seeds (soaked for 20-30 minutes and rinsed)
  • 1/4 cup sundried tomatoes in olive oil and spices
  • 2 tsps chipotle chili powder
  • 1/2 tsp Himalayan pink salt (or more to taste)
  • 1/5 cup water for mixing

Veggies for wraps:

  • tomato slices
  • avocado slices
  • bell pepper slices
  • cucumber slices
  • microgreens, optional
  • butter lettuce or romaine lettuce leaves

*all organic ingredients

1. Throw all ‘cheese’ ingredients in a food processor and blend.

2. Spread the leaves on a plate and fill with Chipotle ‘cheese’ and veggies. Bon appetit!

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RAW Beet Ravioli with Garlic Herb Cashew Filling

 

 

RAW Beet Ravioli

At first, I was a little skeptic about using raw beets for shells, but these turned out quite delicious. I was pleasantly surprised and kids approved!

Ingredients

  • 2 beets
  • lemon juice for sprinkling
  • extra virgin olive oil
  • 2 cups cashews (soaked for at least 4 hours or overnight)
  • 2 tbs tamari
  • 1/4 cup filtered water
  • 2 cloves garlic
  • Himalayan salt
  • black pepper
  • green onions, parsley, and/or other fresh herbs

*all organic ingredients

1. Slice 2 beetson a mandolin (paper-thin, so they fold easily). Put the slices in a bowl, sprinkle with salt, lemon juice, and olive oil to cover all of them. You don’t want them dripping wet though.

2.  To make the ‘cheese’  filling take:

2 cups of soaked cashews

2 tbs tamari

3 tbs lemon juice

¼ cups filtered water

and process in a food processor with an S-shaped blade. Then add 2 pressed cloves of garlic, a little of black pepper, a good handful of chopped green onions, parsley, and other herbs (oregano, thyme, basil). Add more salt and lemon juice to taste. Mix. Put filling on the beet slices and fold in half. Garnish with herbs. Serve right away.

May keep refrigerated in an airtight container for 1-2 days.