The Plantbased & Un-cooked Experience


Rainbow Salad

 

Vegan – High Raw or Raw, Gluten-Free, Soy-Free, Nut-free option

Bell peppers are great to add to any dish. They are nutrient-dense vegetables and contain many powerful phytochemicals, vitamin C and beta carotene. The red ones are more nutritious than the green ones. Red bell peppers contain lycopene, which is a carotene that helps protect against cancer and heart disease. Bell peppers have also been shown to prevent blood clot formation and can therefore reduce the risk of strokes and prevent heart attacks. People with elevated cholesterol should increase their intake of bell peppers and chili for that matter.

The other main vegetable ingredient here is cabbage. Red cabbage has a lot to offer. It is high in anthocyanins and vitamin C, and red cabbage is a great source of fiber, vitamin K, vitamin B6, potassium and manganese. Red cabbage has twice the vitamin C as green cabbage, so make sure to add this wonderful vegetable (preferably in its raw state) over the winter time, when fresh berries are not available.

The Rainbow salad, is a great dinner idea in the winter time. You get loads of anti-oxidants, vitamins and enzymes from the salad, along with and loads of plant protein from the Quinoa, and of course all the medicinal benefits from turmeric (anti-oxidant, anti-inflammatory)  – Did I remember to say, that the flavors are amazing?

I have chosen to make this a high raw dish to keep all the nutrients – of course you can cook it, but then you lose the flavors, color, and important nutrients, so try this high raw version and enjoy the evolution of a fresh and healthy meal.

Make this your own, by adding in organic ingredients you already have at hand – I stayed clear of nuts in this recipe, and used sunflower seeds to get that crunchy and satisfying feeling.

 

Ingredients

  • 2-3 bell peppers (orange, red and yellow ), finely chopped
  • 4 celery stalks, finely chopped
  • 3 spring onions, chopped
  • 2-3 cups red cabbage, shredded
  • 1 red apple, chopped
  • 1 cups mixed nuts and seeds (almonds, pine nuts (pignoli), hazelnuts (filberts)) + (sunflower seeds, pumpkin seeds)
  • 1 cup mixed organic fruits (goji, cranberry, cherry, raisins, apricots)
  • 2 tsp turmeric, ground
  • 1/4 cup olive oil
  • 1 tblsp fresh lemon juice
  • 1/4 cup freshly pressed orange juice
  • 2 cups organic rainbow quinoa (or regular organic quinoa) or wild rice (sprouted for a 100% raw experience) or try raw cauliflower rice

 

To Make

  • Chop up all the veggies and dried fruit. Add to a bowl. Add the nuts and seeds and mix in the lemon juice and olive oil
  • Add the orange juice to the quinoa and mix well.
  • Add the quinoa or wild rice on the side of the salad

 

To Serve
Serve on its own or with mango chutney or fresh chili for added flavor and heat!


French Ratatouille

RatatouilleRatatouille is a famous French dish and it’s often made from fresh vegetables you have in the fridge. Ratatouille is also one of those every day dishes, you can make very quickly. It’s a nourishing and comforting food, especially when it’s cold outside. If you have kids, they will most likely love this simple vegan dish.

Yields: 6-8 servings

Ingredients

  • 1 tblsp coconut oil
  • 1/2 – 1 yellow onion, peeled, diced fine
  • 1-2 cloves garlic
  • 3 large zucchini
  • 1 Italian eggplant, cubed
  • 2 orange, red or yellow bell peppers, diced fine
  • 6-8 tomatoes, diced
  • 1/2 cup passata
  • 1 tblsp oregano
  • Celtic sea salt & black pepper to taste

How to make

  • Cut the eggplant into cubes. If the eggplant is not the italian version, toss the eggplant with the salt and place in a colander over a bowl for 30 min. – 1 hour, to drain away bitter juices. If you use Italian eggplant, it is not necessary to use salt and drain. Just cube the eggplant and use it as is.
  • Prepare the zucchini, tomatoes and bell peppers, onion and garlic
  • Add the coconut oil to a pot.
  • Add the onion and garlic and let them simmer for a bit.
  • Add the eggplant. Toss well
  • Add the zucchini, bell pepper and tomatoes. Mix well
  • Add the passata and the oregano
  • Cover with a lid and let the ratatouille simmer at medium heat for 30 min.

To Serve

Serve with steamed rice or quinoa and drizzle with fresh oregano

Storing

Store in a sealed container in the fridge for up to 2 days.


Dal

Vegan, Gluten-free, Low-Fat 

The weather is really cold here in California…. actually I can’t remember when it was this cold. This is the perfect time of the year to make a warming dish.

Curry is always warmingGarlic is highly medicinal and great for the flu season, and the turmeric is another medicinal herb, which is a well-known for being anti-inflammatory and a natural liver detoxer (plus much more).

If you want a simple, fulfilling meal, using pure organic ingredients, this one will warm up your soul and body, and its suitable for adults and kids.

The trick with this dish, is to cook the dal on it’s own, and then make the spice mixture. This way you get much more flavor, than just adding all the ingredients together from the beginning.

Ingredients for the Dal

  • 1 cup red lentils (split)
  • 1 large onion
  • 2 large organic tomatoes
  • 2-3 cloves garlic
  • 1/4 tsp turmeric
  • 1/2  tsp Himalayan salt
  • 3 cups purified water or vegan vegetable broth
  • 1 1/2 tblsp freshly pressed lemon juice
  • 3/4 tsp cumin, ground
  • 1/2 tsp coriander, ground
  • 1 cup fresh cilantro/coriander, chopped for garnish

Ingredients for spice mixture

  • 2-3 inches fresh ginger, peeled and sliced in long strips
  • 1 tsp cumin seeds
  • 1 tsp black musrard seeds
  • 1 red dried chili, chopped
  • 1-2 tsp curry powder
  • 4-6 curry leaves (optional)

How to make

  • Place the lentils into a mesh strainer and rinse well. (Lentils cook faster if you soak them in warm water prior o use)
  • Heat a pan or wok over medium heat, and add the onion, garlic and turmeric – sprinkle salt on the onions to make them sweat. Sauté for 2-3 min. , then add the tomatoes and continue to cook until the tomatoes are soft.
  • Add the drained lentils and 3 cups of water or vegetable broth – stir and bring to a boil
  • Turn the heat down to medium low and cover with the lid (leave a little open to let the steam escape)
  • Cook for 30 min. until the lentils are soft
  • In another pan, add a little water and fry the slices of ginger, chilies and curry leaves. Stir and when the water is gone, add the mustard seeds ad toast until they pop. Then add the cumin seeds and toast for 1-2 min.
  • Add the spice mixture, lemon juice, cumin and coriander powder to the Dal and mix in.
  • Season with Himalayan salt as desired

To Serve

Garnish with freshly chopped cilantro