Tag

raw

Browsing

This recipe is raw, gluten-free, dairy-free, soy-free, vegetarian and vegan.

Nothing makes me happier than delicious dessert food that I can eat and know I’m also doing something good for my body. And I have to brag for a second, because I didn’t actually make these, my wonderful husband did! The recipe had been laying on the kitchen counter for a while, so knowing that I’ve been wanting to try them he surprised me by making them for me! So thank you Juan and thank you to The Urban Poser for this recipe—it’s delicious!

Notes

  • Recipe Yields: ~12 2″ round cake balls
  • Prep Time: ~10 minutes
  • Cook Time: None, it’s a raw dish
  • Chill Time: ~30 minutes

Ingredients

  • 2 large carrots, peeled (~ ½ pound)
  • 1 large tart apple, peeled and cored
  • 1¼ cup dried shredded coconut
  • ½ cup chopped raisins
  • ¾ cup finely chopped pecans or walnuts
  • 1½ tsp ground cinnamon
  • ½ tsp ground ginger (or fresh grated to taste)
  • ¼ tsp nutmeg
  • pinch of salt
  • 3 Tbsp raw honey
  • 3 Tbsp raw nut butter (almond, pecan, walnut, cashew)
  • Juice from half a lime
  • Raw cocoa nibs for decoration
  • ¼ cup unrefined organic coconut oil
  • 2 Tbsp raw honey (omit for Vegan option)
  • ½ tsp vanilla
  • 7 Tbsp raw cocoa (+ another ½ Tbsp to make a drizzle)

Preparation

  1. Finely grate carrots and apple by hand or with a food processor. Press out as much juice as possible using a fine sieve or strainer.
  2. Add the rest of the ingredients from the first section of ingrdients (except cocoa nibs) to the carrot/apple pulp and mix well.
  3. Roll the dough into balls (~1 Tbsp worth of dough).
  4. Chill cake balls in freezer for ~30 minutes and prepare the chocolate.
  5. Start with room temperature (liquid) coconut oil (it’s liquid point is around 76°F). In a small bowl, combine the coconut oil, vanilla, honey and cocoa. Whisk together until the chocolate is well combined, no lumps. Depending on the size of your cake balls and the amount you end up with in the end, you may need to double the dipping chocolate recipe.
  6. Using a wood skewer or dipping fork, dip the frozen cake balls into the chocolate. Let some of the chocolate drip off  than allow the chocolate to harden while you hold the stick (it will harden pretty fast), sprinkle a few cocoa nibs or nuts on the top of the cake ball before the top hardens. Note: if you don’t  take the time to let some of the chocolate drip off you may not have enough chocolate to finish all the cake balls. They still taste great with a thick coating, but you will have to make extra chocolate sauce. It takes some practice to make your chocolate go far. If practice isn’t your thing just make extra chocolate sauce. Also, to minimize cracking, leave some space at the bottom of the cake ball without chocolate. If a crack does happen, it is easy to cover it up when you drizzle the chocolate over it later.
  7. For the chocolate drizzle, make the same chocolate recipe as above, but add ½-1 Tbsp more of raw cocoa to increase thickness. Using a spoon or a ‘candy making’ squeeze bottle, drizzle the chocolate in thin lines over the cake ball.
  8. For best results, store cake balls in freezer and remove ~5 min prior to serving. They should be fine for up to ~15 min before starting to soften too much. At that point, the coconut oil will become liquid (at around 76 degrees) and the chocolate will begin to melt. I actually stored these in the refrigerator because I preferred them a bit softer. They were a bit messy, but I also really like messes. 🙂
 Thank you again to The Urban Poser for this recipe, I highly recommend it!

This recipe is: Raw, gluten-free, dairy-free, soy-free, vegetarian and vegan.

 

Oh. My. Gosh. So… a friend posted this recipe on her Facebook page last night. The moment I read it, I got up from the computer, went directly to the kitchen, and 10 minutes later, I had these ridiculously fabulous brownies in my mouth. Words really can’t explain how delicious they are, you have to try them for yourself! Want even more good news? They’re made with all-natural, healthy ingredients! No refined sugar added, no butter, no shortening and best of all—no baking! Enzymes are left in tact for easier digestion! Hooray!

Notes

  • Recipe Yields: 20 servings, but I suppose that all depends on how large your servings are.
  • Prep Time: 10 minutes, if that!
  • Cook Time: None, it’s a raw dish!
  • Freeze Time: Optional, a couple of minutes if you’d like.
  • Notes: Adding some of the optional ingredients will alter the allergen labels.

Ingredients

  • 2 cups walnuts
  • 2 1/2  cups Medjool dates, pitted (Organic if possible)
  • 1 c raw cacao
  • 1 c raw almonds (chopped)
  • 1/4 tsp. sea salt (optional)
  • A squirt, ~1/2 tsp, of agave nectar (optional)
  • ~1/2 tsp. vanilla (optional)

Preparation

  1. Place walnuts in food processor and blend on high until the nuts are finely ground.
  2. Add the cacao and salt, pulse to combine.
  3. While the food processor is running, add the dates one at a time, through the feed tube. You should end up with a mix that appears like cake crumbs, but when pressed, sticks together easily. If your mixture is not sticking, add additional dates, one at a time.
  4. In a large bow, or in the pan or tupperware you plan on storing the brownies in, combine the brownie mix and chopped almonds by hand.
  5. Press into a lined cake pan, or tupperware. Place in freezer or fridge until ready to serve, store in an airtight container.
  6. Enjoy the best brownies you have ever eaten, and share the healthy love!
Thank you, My New Roots, for this amazing recipe. If you’d like additional information on the health benefits of the ingredients in these brownies, please check out the original post!

This recipe is: Raw, gluten-free, dairy-free, soy-free, vegetarian and vegan.

This recipe is DELICIOUS! Feel free to make them in rammekins instead of tart tins. Also, these are very similar to the Raw Fruit Tart, but the cashew cream filling has a lighter consistency, since the cashews are soaked longer. Enjoy!

Notes

  • Recipe Yields: 4 servings
  • Prep Time: 10 minutes
  • Soak Time: Overnight
  • Freeze Time: A couple hours

Ingredients

Cashew Cream Ingredients:

  • 1 cup raw cashews
  • ¼ cup agave nectar
  • 1 tsp vanilla extract
  • ¼ cup filtered water

Walnut Crust Ingredients:

  • 1 cup walnut pieces
  • 2 medjool dates
  • ¼ tsp pink Himalayan salt (or sea salt, or no salt)
  • 1 heaped tsp coconut oil

Toppings:

  • handful of fresh blueberries, raspberries, blackberries, or any fruit of your choosing

Preparation

  1. Place the cashews in a bowl and cover with filtered water. Cover the bowl and allow to soak overnight.
  2. Place the walnuts and salt in a hand blender or food processor and blend. Add the dates (remember to remove the pits) and coconut oil and blend until a fine rubble is formed, scraping down the sides with spatula as you go.
  3. Evenly place the mixture into tart tins or rammekins (about 4), and create a cup-like shape. (The cream filling will sit within this cup. Place in the freezer for several hours.
  4. Drain and rinse the cashews, place in a food processor with a quarter cup of filtered water, the agave and vanilla extract and blend until completely smooth. Again, scrape down the sides using a spatula ensuring there are no bits in the mixture. Keep blending until it is super smooth, adding a little more water if necessary – not too much, remember you can always add more but you can never take away!
  5. Transfer the cream to a Tupperware dish and refrigerate for several hours.
  6. Remove the walnut cups from the freezer and allow to slightly thaw for a few minutes before running a knife around the edge (I found a butter knife works best) and carefully easing out each cup – the coconut oil will ensure they won’t stick to the muffin molds.
  7. Spoon several tablespoons of cashew cream into each cup and top with sliced kiwi and a few fresh blueberries – or any fruit of your choosing.

This recipe is: Raw, gluten-free, dairy-free, soy-free, nut-free, vegetarian and vegan.

 

One of my favorites! Also known as “Homemade GU”.

I am absolutely obsessed with this recipe! For my longer workouts (i.e. runs lasting longer than 1 hour), it is CRUCIAL to replenish lost electrolytes. (Read more about The Importance of Electrolytes here). I say “crucial” because in the Texas heat, it truly can be a matter of life or death. Even without the heat, it is still extremely important). Not only will replenishing lost electrolytes make you feel better, but you’ll get a better workout in, as you will abe able to avoid hitting “the wall” as they call it, when you run out of energy.

There is a popular product on the market called GU that I normally would eat in order to provide my body with the electrolytes and carbs that it needs to push on. However, I hate the artificial ingredients it contains and it actually makes my stomach hurt. The ingredients in this recipe are truly delicious. The main ingredients are dates, agave nectar, coconut oil and hemp protein, and the combination of these glucose- and fructose-rich ingredients is the best answer for a quick, easily digestible, high-energy snack.

Dates

Dates are great because they are rich in glucose, which is a simple carbohydrate. This is what the body will look to burn first as fuel. Glucose goes straight to the liver for immediate energy (your body does not have to convert it to anything first). “Glucose-rich foods are the best primary fuel sources before or during a high-intensity workout. However, it burns quickly, which means that if glucose is the only carbohydrate source, it will need to be replenished about every 20 minutes after one hour of intense activity to keep the body adequately fueled.” (1)

When the body runs out of simple carbs to burn, it will turn to complex carbs, which consume more of the body’s energy to break down before they can be used as fuel. This gel is easily digestible, and the carbohydrates here will get to the working muscles super fast!

Agave Nectar

Fructose has a lower glycemic index than glucose. This means it kicks in at a slower rate once consumed, and it burns more slowly, prolonging its effectiveness. This is where the agave nectar comes in.

Coconut Oil

Coconut oil is a rich source of medium-chain triglycerides (MCTs). This form of fatty acid is excellent for quick energy, as it goes directly to the liver to be burned as fuel (just like glucose).

All of the ingredients above are fantastic for shorter, high-intensity workouts. However, for a longer workout, hemp protein is included in the Coconut Carob Gel because the protein will slow the rate at which you burn through those simple carbs, prolonging energy levels. 

I am so thankful to have found this amazing, all-natural recipe in the Thrive book. Now I eat some of this “homemade GU” before every workout, no matter how long it’s going to be!

Notes

  • Recipe yields: ~ 3/4 c., about 8 oz.
  • Prep time: 5 minutes

Ingredients

  • 4 dates (organic; Don’t forget to remove the pits!)
  • 1/4 c. agave nectar
  • 1 tbsp. cocoa nibs (optional; A superfood and a natural stimulant)
  • 1 tbsp. hemp protein
  • 1 tbsp. coconut oil
  • 1 tbsp. lemon juice
  • 1 tsp. lemon zest
  • Sea salt to taste

Directions

  1. In a food processor, combine all ingredients; process until blend reaches a gel-like consistency.
  2. Save the gel in reusable flasks, or in small zip block bags. If you use the small zip block bags, you can cut the corner of the bag off, and squeeze the gel out of the corner of the bag. Very easy while you’re working out!
The gel will keep up to 3 days in the refrigerator, but is best when consumed fresh. Enjoy!

This recipe is: Gluten-free, dairy-free, soy-free, vegetarian and vegan.

I must admit, this combination, pineapple and avocado sounded a bit odd to me at first, but it is absolutely amazing! (Not to mention extremely easy to make).The best advice I can offer when it comes to this recipe, is do not cut corners. Use REAL pineapple and REAL lime juice. I mean, get a lime, and squeeze the juice out of it. Don’t use the juice out of that plastic green container thingy they sell at the grocery store. I cut corners the first time I attempted, and it didn’t turn out so well. Second time around…completely different story! What a difference REAL food makes! This is one of my favorite recipes. I actually ate this for dinner every single night for 3 weeks on the Clean Program, never got tired of it. I even had it for breakfast the other day! Recipe courtesy of CLEAN (4).

Notes

Recipe yields: 1 bowl or 2 small cups
Soak time: N/A
Prep time: 10 minutes
Chill time: N/A
Equipment Needed: Blender

Ingredients

  • 2 c. pineapple, diced small
  • 1 avocado, diced small
  • 1/2 tsp. sea salt
  • Juice of 1 lime
  • 1/4 – 1/3 c. water (optional, for thinner texture)
  • A couple pieces of diced pineapple for garnish (optional)

Directions

  1. Combine all ingredients except garnish in a bowl.
  2. Take half of that mixture, put it in a blender, and blend. Add water if thinner texture is desired.
  3. Pour blended mixture into the bowl and fold into diced avocado/pineapple mixture.
  4. Add optional garnish if desired, serve chilled and enjoy!

This recipe is: Gluten-free, dairy-free, soy-free, vegetarian and vegan*. *This recipe can easily be altered to include meat, dairy, gluten, etc.

This is what I eat for lunch everyday, Monday through Friday, and I have done so for roughly the last 3 years. I know exactly what you’re thinking… “boring!” Ah, but it is not. I’ve been eating spinach everyday for so long, that now if I go without it, I just don’t feel right. I actually crave it, yes, it can happen. I also like that “what to have for lunch” is never a question in my mind, therefore giving me one less decision I have to make in my day. Phew! The trick to keep this interesting, is to switch up the ingredients, dressings, toppings, etc. I’ll list some optional ingredients here, but don’t limit yourself, branch out and make a salad that you’ll actually look forward to eating. The truth is, if you are forcing yourself to do it, and you don’t enjoy it, it won’t last long. 🙂

Notes

Prep time: 5 minutes, so you really don’t have any excuse not to pack your lunch!

Ingredients

  • Organic, baby spinach (as much as you’d like, I fill a medium-large tupperware container full of spinach)
  • Red and yellow peppers
  • Raw almonds (I prefer the sliced/shaved almonds)
  • Diced green apple
  • Unsweetened, dried cranberries (watch the calorie/sugar content, don’t go overboard with these)
  • Fresh, organic strawberries
  • Kalamata olives (pitted)
  • Carrot slices
  • Extra virgin olive oil and a squirt of agave nectar for dressing

Other Optional Ingredients

Please note that the inclusion of some of these ingredients will no longer make the salad raw, gluten-free, dairy-free, nut-free, soy-free, vegetarian and/or vegan.

  • Walnuts, pecans or other nuts
  • Blueberries, mandarin oranges, avocados or other fresh fruit
  • Zucchini, squash, beets, carrots, corn, peas, kidney beans and other vegetables
  • Sunflower seeds, pumpkin seeds, other seeds
  • Croutons (Omit if going for a gluten-free dish)
  • Feta Cheese (Omit if you’re going dairy-free)
  • Quinoa (An amazing superfood which gives the salad more “bulk”, esp. if you are omitting meat)
  • Leftover meat from dinner the night before (Save some of your chicken, steak, fish, etc. from last night’s dinner and put it on your salad the next day. It’s delish! Obviously, omit if vegan/vegetarian)
  • Dressings: balsamic vinagrete, other things to mix with extra virgin olive oil. Be cautious of pre-packaged dressings. They likely contain lots of sodium, preservatives, sugars, allergens like soy, etc. If a dressing is “fat-free”, chances are they added lots of additives to make it taste good without the fat. Olive oil does contain fat, but it is good fat, just like the good fat in avocados. A little on your salad everyday is good for you!

Directions

Put all ingredients together in the tupperware, except the dressing. Use another, small tupperware for a single serving of dressing for your salad, or bring a bottle of extra virgin olive oil to the office with you, if you can. You want to avoid putting the dressing on your salad the night before because your leaves will be soggy by the time you go to eat it.

Also, I use baby spinach because it tastes the best and because it is the most nutrient-dense of all the lettuces. Stay away from iceberg lettuce because it has no nutritional value.

Lastly, when people in the office give you a hard time because all you eat is “rabbit food” for lunch… they’re just jealous, so don’t let it bother you. 🙂

**Update** Thank you Shellie Argeanton for submitting your photos of your version of the spinach salad! It looks delicious! 🙂

Raw nuts are a great source of protein, fiber and healthy fats. But if you’re watching your calories, you’ll have to watch the amount of nuts you consume, as they’re fairly high in calories. A 1 ounce serving is a good amount for a snack. If you don’t have a scale handy… I mean, come on, who does… The amount of nuts that fit on a 3″x3″ piece of paper is about a 1 ounce serving. That’s about 24 almonds, 35 peanuts or 49 pistachios. At 1 ounce of almonds, that’s about 163 calories. Happy healthy snacking!

This recipe is: Gluten-free, dairy-free and soy-free. It can be made raw/vegetarian/vegan by omitting the chicken.

 

There are lots of recipes out there for zucchini spaghetti, so feel free to explore. Below is a mixture of recipes I’ve found makes the best dish! If you’d like this dish to be Raw/Vegetarian/Vegan, omit the cooked chicken.

Notes

Recipe yields: 2-4 servings depending on your portion size
Prep time: 30 minutes
Cook time: 20-40 min (For chicken only)
Equipment Needed: Vegetable peeler, food processor

Ingredients

Zucchini Spaghetti:

  • 4 medium zucchinis peeled with a serrated peeler
  • 1 roma tomato, diced
  • 1/2 avocado, diced

Pesto:

  • 1/2 c. fresh basil
  • 1/4 c. raw cashews
  • 1/3 c. olive oil
  • 2 cloves raw garlic

Optional Ingredients:

  • 2 small or 1 medium organic chicken breast

Directions

  1. Cook chicken breasts and set aside. I prefer to grill the chicken on the grill, but you can bake it in the oven or grill it on the stove if you prefer. Just make sure your chicken breast reaches an internal temperature of 170°F before you eat it! It should be white, and not pink, in the middle. Eating raw chicken will make you sick, so please be sure to cook your chicken properly. Start cooking these first since they’ll take the longest. (Omit for RAW dish).
  2. Blend ingredients for pesto in a food processor until smooth
  3. Scoop zucchini into bowls, top with pesto, tomato, avocado and chicken

This is a RAW recipe from Judita Wignall (2) to make your own chocolate. Use it for cooking, for dipping fresh fruit or anything else your little choc-o-holic heart desires.

Notes

Recipe yields: 2 cups
Prep time: 15 minutes
Chill time: 30 minutes
Additional Equipment Needed: None 

Ingredients

  • 1 c. cacao butter, shaved into small pieces
  • 1 c. cacao powder
  • 2-4 tblsp. agave nectar (the more you use, the sweeter it will be)
  • 2 tsp. alcohol-free vanilla extract
  • a pinch of sea salt (optional)

Directions

  1. Melt cacao butter in saucepan over very low heat. It should be warm, not hot and you should be able to touch the pan and the cacao butter without pain. Turn the heat on and off to regulate temperature, use a candy thermometer if necessary. Cacao butter should be between 95° and 98°F.
  2. Stir in the cacao poser, agave nectar, vanilla extract and salt and combine very well. Add in your favorite ingredients (nuts, etc.)
  3. Pour your mixture into chocolate molds and let set in the freezer for at least 30 minutes before removing.
This chocolate will keep in the refrigerator for at least 2 months. Sweet! Also, be cautious not to get any water or steam into your chocolate mixture, as it can cause it to curdle. If that occurs, melt additional cacao butter and stir in little by little until the mixture once again becomes smooth.

 

This recipe is: Gluten-free, dairy-free, soy-free, vegetarian and vegan.

Raw Fruit Tart ©Melissa Villamizar
Raw Fruit Tart

I love desserts you can eat without feeling guilty, and this one falls into that category! This fruit tart is completely RAW, which means nothing is cooked, it uses all raw, whole foods as ingredients. It is also gluten-free. Thank you Judita Wignall (2) for this fabulous recipe!

Notes

Recipe yields: 8 servings
Soak time: 2 hours
Prep time: 30 minutes
Chill time: 2 hours
Additional Equipment Needed: Removable-bottom tart pan (optional)

Ingredients

Crust:

  • 2 c. macadamia nuts
  • pinch of sea salt (optional, I did not use it)
  • 1/3 c. Medjool dates

Custard:

  • 1 c. raw cashews, soaked 2 hours
  • 2/3 c. coconut oil, warmed to liquid
  • 1/2 vanilla bean, scraped (I didn’t use this b/c I didn’t have any vanilla beans laying around the house)
  • 1/4 c. agave nectar
  • 2 tblsp. water

Fruit Topping:

(Use whatever fruit is in season, or any fruit you prefer to make it your own!)

  • 1 c. quartered strawberries
  • 1/3 c. blueberries
  • 2 kiwis, peeled and sliced

Directions

Crust:

  1. Place the macadamia nuts and sea salt into a food processor and process until ground. Add the dates and process again until incorporated. Don’t overprocess, it will release too much oil.
  2. Spread the mixture evenly into a 9.5″ removable-bottom tart pan lined with parchment paper. (I did not have a removable-bottom pan, so I just used a glass pan, without the parchment paper. It turned out just fine.)
  3. Starting in the center, press with your fingers to form a firm crust. Make sure the sides are firm so they don’t lose their shape when removed from the tart pan.

Custard:

  1. Process the cashews, coconut oil, vanilla bean, agave nectar and water in a high-power blender until very smooth
  2. Pour the custard over the crust and smooth with an offset spatula (or regular spatula). Chill for at least 2 hours.
Before serving, top the custard with the fruit mixture. This dish will keep for up to 2 days in the refrigerator. Happy RAW eating!