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


12 Days of Christmas treats

December 1st is here in a few hours…. it’s once again time to indulge in special treats for the month of December. This year I have created some new recipes, so make sure to sign up on the special form on the website. You will then receive a new recipe every day for 12 days.

 

Get excited for Christmas with these 100% vegan, gluten-free and soy-free recipes. Most recipes are raw, but all can be made either raw or baked.

(There are a few recipes from last years favorites and new ones for those who want to try something new and even better)!

Get your 12 days of Christmas Treats

Merry Christmas

 

 


Golden Flax Crackers with Orange & Cranberries

These are the most divine crackers. I make them for Thanksgiving and Christmas. The Cranberries are harvested at this time of the year and now is a great time to make everything you like with cranberries

Whole, organic cranberries are packed with phytonutrients, which support the immune system (anti-inflammatory, antioxidants and anti-cancer properties). The whole cranberry is much more potent than any other cranberry products incl. juice (which is usually processed with loads of sugar and it can’t provide you with all the phytonutrients you need). Mixing whole and fresh cranberries and adding in dried cranberries and a healthy sweetener is hoe you can get all the benefits and enjoy the flavor at the same time.

I can only encourage you to make these divine raw crackers, and avoid the dull, funny tasting and wheat based crackers you get in the supermarket? One little, but important hint: Organic ingredients are key and makes the difference when making these crackers, and don’t even try to bake them in an oven…. you not only lose the flavors, but also a lot of the nutrients.

Yields: 2 to 4 servings


INGREDIENTS

  • 2 cups golden flax seeds
  • 2 tblsp agave nectar (clear)
  • 1 apple, cored and grated
  • Zest from 1 orange
  • 1 bag of fresh cranberry (1 1/2 – 2 cups)
  • 1 tblsp dried cranberries, chopped fine
  • 1/2 cup raw pecans , soaked, chopped into small chunks (nut-free: leave out the nuts and add some raisins or cherries instead) (Optional)
  • 1 tsp raw vanilla powder

HOW TO MAKE

Soak the flax seeds in purified water overnight or for at least 4 hours. Add to a bowl. Add the remaining ingredients. Mix well with a spoon. Spread onto a Teflex sheet (for the dehydrator) or a baking sheet (if you are using your oven). Make sure to spread out evenly and thin. Dehydrate for 1 hour at 145F. Take out and cut into desired shapes. Dehydrate for another 2-12 hours at 105F or until crackers are as dry as you want them. Make sure crackers are completely dry if they are being stored.


TO SERVE

Serve on its own, as an appetizer or snack. Great for parties and get-togethers…


TIP

If you don’t have a dehydrator, you can use a normal oven. Turn on the oven on the lowest heat. When dehydrating open the oven door slightly. When it’s Summer, you can also dry the crackers in the sun (here in California, it takes no time, when we have 80-100F outside).


STORING

Store in tightly sealed jar or container

 


Why Raw Rocks!

Vegan, Raw, Gluten-free, Technically not Nut-Free* (see below)

It’s hard for most people to understand why raw foods are so great. The first thing I always say, is to try the desserts. Just start exploring every new items that present itself to you, and you will discover a new world of indulgence.

 

Start with raw desserts, get seduced by raw desserts, indulge in raw desserts and just go crazy in raw desserts for a little while, while you live your best life ever…. 🙂

Raw desserts or should I say treats are just at another level and to be honest, when you have had them, no other desserts or treats can match or even come close…. when you have had the real thing, you just want more….

Today I have made one of my favorite treats – Raw Cacao Truffles…. I hand-crafted each truffle. I put a lot of work and love into my truffles, and always add a special secret touch, (which I can’t reveal :)). I only use top organic and raw ingredients, nothing else will do. Yes, these truffles are divine, and here’s how you can make raw cacao truffles yourself.

Raw Cacao Butter

Cacao paste ready for making Truffles

 

 

 

 

 

 

 

 

 

 

 

Ingredients

  • Raw cacao Powder from Peru or Bali
  • Cacao butter
  • Raw Agave Nectar (blonde version 🙂
  • Raw Vanilla beans
  • Organic Vanilla Extract
  • Coconut, shredded (un-sweetened)
  • Himalayan Salt

 

To Make

Shred the cacao butter and mix with cacao powder, vanilla powder, vanilla extract salt and agave. Taste for a unique flavor. Roll the truffles in shredded coconut, hemp seeds, raw cacao powder or licorice powder…. the choices are many! 🙂

 

* A pineapple is not an apple and cauliflower is not a flower…. but somehow the FDA has decided that coconut is a nut, even though it has nothing to do with either cocoa or nuts. Coconuts are not nuts but a drupe. Genetically speaking coconuts are not a tree-nuta, but a drupe, like other so-called nuts, but it has now been categorized as such, which makes it impossible to call any foods nut-free when they contain coconut.

From wikipedia: In botany, a drupe is a fruit in which an outer fleshy part (exocarp, or skin; and mesocarp, or flesh) surrounds a shell (the pit or stone) of hardened endocarp with a seed inside. These fruits develop from a single carpel, and mostly from flowers with superior ovaries. The definitive characteristic of a drupe is that the hard, lignified stone (or pit) is derived from the ovary wall of the flower.

Some flowering plants that produce drupes are coffee, jujube, mango, olive, most palms (including date, coconut and oil palms), pistachio and all members of the genus Prunus, including the almond (in which the mesocarp is somewhat leathery), apricot, cherry, damson, nectarine, peach, and plum.


2 Comments

Vegan Red Velvet Cupcakes

Vegan, Gluten-Free, Soy-Free, Nut-Free

Red velvet cupcakes came to America during the Great Depression and at that time, chemically food colorings were not used, as they are today, so natural colors was something people had to use, and the beautiful red came from nothing less than beets.

 

Red Velvet Cupcakes are one of the most popular cupcakes in my house – I usually only make them for birthdays, which is also the case now. Prior to coming to America, I have never heard or even had a Red Velvet Cupcake.

I tried to make the vegan version of Sprinkles cupcakes and my kids really loved them for their birthdays, but that was about it. I also checked out the vegan Baby Cakes, but didn’t really like all the ingredients they used in theirs (especially the canola oil) and some of the flavors were really not that good. So I have had to come up with something I like and that I know is healthy to eat – and why not sneak in some healthy ingredients when you can. 🙂

Ingredients

  • 2 cups all-purpose gluten-free flour
  • 1 cup coconut mylk (So Delicious or make your own)
  • 1 tblsp Apple Cider Vinegar (ACV)
  • 1 cup coconut sugar (or other healthy sweetener)
  • 3 tblsp raw cacao powder
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Himalayan salt
  • 1/3 cup coconut oil (melted in a water bath)
  • 2 tblsp organic beet juice (the red color)
  • 2 tsp organic vanilla extract
  • 1 tblsp vanilla powder
  • 2 tblsp flax seed meal (egg substitute)

 

To Make

  • Mix the coconut mylk with the ACV in a bowl. Whisk it together and let it sit for 5 min.
  • Add the dry ingredients to a large bowl (flour, flax seed meal, coconut sugar, baking powder, baking soda, salt, vanilla powder, raw cacao powder) and mix well
  • Add the beet juice and vanilla extract to the coconut milk/ACP mixture and blend it gently together
  • Add the wet ingredients to the dry ingredients and stir in the coconut oil. Mix well. Add a little purified water if needed (mine didn’t need any extra liquids)
  • Add the cupcake wraps to a cupcake baking tray
  • Fill the cupcake wraps with the doug (about 80%)
  • Bake at 350F for about 20-22 min. – all depending on the size of your cupcakes. Test at 17 min. with a thin wooden bamboo stick
  • Let the cupcakes cool off on a cooling tray
  • Add your favorite topping as needed or eat as is…. Truly delicious.