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!


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.


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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.

 


Vegan Pumpkin Cupcakes

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

My daughters birthday is coming up and I am now in the kitchen experimenting with various cupcakes – my kids are ecstatic, as they get to eat cupcakes every day, until I come up with their favorites 🙂

I usually prefer to make raw cupcakes, but this time, I have to make something, that appeals to most kids, that are not familiar with raw cupcakes.

Some of my daughters friends have allergies/intolerances, so beside us being vegan (no animal products, eggs and dairy), we also avoid soy, stay gluten-free and in many cases leave out the nuts (when they have to be shared). Not a problem!…. so the first recipe I will post here is pumpkin cupcakes. A really great and healthier option for Halloween too :). My first version was ok (well, the kids and their friends ate them all), but the second version, which I made today was incredibly good. They are really easy to make and taste delicious!

Ingredients

  • 2 cups organic gluten-free all-purpose flour
  • 1 tsp himalayan salt
  • 1 tblsp baking powder
  • 3 tsp cinnamon
  • 1 tsp nutmeg (optional)
  • 1/2 tsp ginger, ground (optional)
  • 1 tsp pumpkin spice (optional)
  • 1/2 cup sweetener (coconut sugar, maple sugar or date sugar or organic vegan sugar*)
  • 1 1/4 cup pumpkin pulp
  • 1/4 cup coconut mylk
  • 2 tsp organic vanilla extract
  • 1 tblsp apple cider vinegar (ACV)
  • 1/4 cup agave or maple syrup
  • 1 tblsp flax seed meal (this is your vegan egg**)
  • 1/4 cup apple sauce (from organic apple)
  • 3 tblsp coconut oil (Artisana) (melted in a water bath)

* Be aware that if you use sugar and want to get the animal-free version, you need to get organic, vegan sugar, as all the U.S. companies (except the Yonkers in NYC, use cow bone char as the preferred whitening filter for cane sugar).

** Make your own flax meal by adding whole flax seeds to a high speed blender (Vitamix) and grind them up in a few seconds. Don’t buy pre-made flax meal, as flax contain oils, that go rancid fast. Keep your flax seeds in a cold place and grind them up before using (it’s also cheaper) 🙂

To Make

  1. Add the dry ingredients (flour, salt, baking powder, cinnamon and sweetener, flax meal) to a large bowl
  2. Add the wet ingredients (pumpkin pulp, coconut mylk, vanilla extract, ACV, agave, apple sauce, coconut oil to another bowl and mix well.
  3. Add the wet ingredients to the dry ingredients and mix well with a wooden spoon
  4. Add the cup cake wraps to a cupcake tray (I used the mini and regular versions and checked the time after 17 min. with a thin bamboo spear to check if they were baked)
  5. Fill the cupcake wraps about 80%
  6. Bake at 350F for 20-22 min
  7. Let the cupcakes cool off on a tray on the kitchen counter

To serve

Make your favorite vegan or even vegan raw topping. I always make sure my kids don’t eat the sprinkles and toppings that are pre-made. They are stuffed with chemicals, soy and E-numbers, so not something I endorse at all…. plus there are creative alternative 🙂


1 Comment

Bread

It’s not that easy to find really great bread that is gluten-free and especially not vegan. Most gluten-free breads are not vegan, as they contain eggs, and that’s a  big NO GO, at least for me and anyone who is avoiding animal products.

I love creating new foods and my kids are truly my inspiration to make foods, that are healthier than mainstream, and yet I still try to keep an element of my Danish traditions intact, but I just upgrade them to be healthier and vegan and as raw as possible. I am not afraid to experiment, and most of the times it goes really well, but once in a while (especially when baking), I hit a miss, but that’s part of the creative process 🙂

Bread is such a big stable in many cultures, and I happened to grow up in a very traditional culture where especially rye bread was the stable. Danish Rye bread is traditionally made from a sourdough base, and then made from rye flour, and sometimes wheat and then loaded with sunflower seeds and other seeds and even veggies (carrots). The Danish rye bread is very low in fat and it has no oils, no flavorings, and contain little or no sugar and just a little salt. It really is non comparable to most white breads, and I when I go to Denmark, I do enjoy having freshly baked (still warm) organic rye bread loaded with seeds (it’s often how I survive in this heavy meat eating country :).

Denmark is known for its open-faced sandwiches (Smørrebrød), which are mostly enjoyed for lunch or the big holidays. Rye bread was originally was a piece of bread with butter (smør = butter and brød = bread) and it later evolved to have a topping called pålæg = on-lay or cold cuts, which are usually pieces of meat, fish, cheese or spreads. A very appealing way of eating if it wasn’t for the meat!

You will find the German factory made and heavily processed rye breads in the stores or even something called pumpernickel, but it’s a far cry from the real Danish home-made or freshly baked rye breads. In America, it’s hard to find great bread, that is healthy and isn’t made from wheat or other heavily processed and maybe even GMO flours, yeast, sugar, dairy and eggs. It’s great to see how the health food stores are offering yeast-free and sprouted breads, but they are not quite there yet and most of the great products are always frozen.

I have been playing around with various grains, that doesn’t have any gluten, soy, corn, rice, yeast, eggs, sugar, dairy, starches, baking soda or other processed ingredients. These breads can be made as vegan baked version or vegan raw versions, so have a go at whatever you desire.

 

Ingredients for the basic bread

  • 2 cups of mixed grains (amaranth, buckwheat, oats, millet, quinoa), soaked overnight (preferably sprouted and then dehydrated)
  • 1 cup flax seeds, ground
  • 2 cups sunflower seeds, soaked
  • 1 cup raw organic hemp seeds
  • 1/2 cup sesame seeds, soaked
  • 1 cup raw walnuts, chopped (optional)
  • 2 cups psyllium husk
  • 3 cups purified water
  • Juice from 1 lemon
  • 1/2 cup irish moss gel
  • 2 tblsp raw local honey
  • 2 tsp Celtic Salt
  • 1/2 cup extra virgin olive oil

 

To make

  1. Use a high-speed blender (Vitamix) to grind the grains into a flour (I do each grain separately and then pour them into different bowls).
  2. Grind the flax seeds into a flour
  3. Grind the sunflower seeds into a flour
  4. Add the sunflower flour, the grin flour, the hemp seeds, sesame seeds and psyllium husk to a food processor and make the DRY ingredients
  5. In the high-speed blender (Vitamix), mix the WET ingredients (Water, lemon juice, irish moss gel, honey, salt) and when the blender is running, add the olive oil to make a smooth liquid
  6. Add the WET mixture to the DRY ingredients, while the food processor is running. When the mixture has become a thick doug, it’s ready to make different breads and shapes.
  7. Add in the various ingredients from your choice of bread to create your favorite bread….. Make sure to incorporate the whole figs just before baking.
Variation I – Cacao-Chia Bread
I grew up on rye bread, so of course I love this type of bread (but only the Danish version) – but this vegan and raw or baked version is even better and healthier. So I added raw cacao powder, chia seeds, ripe banana, a dark raw honey (Noniland Dark Gold Honey), cinnamon and nutmeg.
Variation II – Walnuts-Cinnamon-Nutmeg
This is a real Fall bread. Just add walnuts, ripe banana, dark raw honey, cinnamon, nutmeg and ginger.
Variation III – Fig bread
Add fresh black figs (whole), raw local honey, chia seeds, raw cacao
Other variations
If you like onion & garlic bread, you just add onion powder and sliced garlic pieces. Another version is adding cranberries, clementines and orange zest with pecans and maple syrup….. there are so many exciting flavors you can create.
To bake or not to bake
That’s the big question! There are two ways to bake this bread. Baked in an oven or dehydrated. The choice is yours! I baked the breads you can see, at 350F for about 1 hour. You can also use a dehydrator for 1 hour at 145F and then at 118F for as long as needed (I haven’t done the raw version yet, so you have to experiment yourself until I have done this).
The baked bread will be crisp and brown on the outside and soft and fresh on the inside. I always let me breads cool down before I slice them…and then they are basically ready for any spread you desire…. raw honey is a true winner, but also try raw honey/cacao, freshly made jams (fresh fruit, lemon juice in a blender with some raw agave or raw honey as a sweetener) – coconut butter and coconut oil is yummy….and sunflower seed butter is so delicious!

 


A cookie and a smile!

Ok, I just can’t control myself…. I had to do this post before the one I originally planned….that one will have to wait for tomorrow 🙂 – It was a spur of the moment, as I have been thinking about how I could make the best ever chocolate chip cookies without having to compromise on flavor and add one single nut.

I made the cookie dough I had envisioned and it was amazing! The final test is always when they come out of the dehydrator and the kids try them :). It literally took me 5 min. to  make the dough, and another 5 min. to roll and flatten into cookies…. the dehydration is always the part that takes the longest, but the good thing is you never have to wait until something is “baked” as dehydrated treats can be eaten at any time – it’s just about texture if you ask me!

Chocolate Chip Cookies

Vegan, Gluten-free, Nut-free, Soy-free and filled with love & happiness! You can make these raw (from oat groats and with home-made chocolate chip cookies) or high raw with organic thick raw oats and vegan (store bought chocolate chips)…the choice is yours!

These cookies are kid testet – score is 10/10 🙂

Ingredients

  • 1 cup organic oat flour (Add oats or oat groats to a high speed blender)
  • 2 cups organic oats or oat groats
  • 1 cup organic sunflower butter
  • 1/2 organic raw agave
  • 1/4 cup organic raw honey
  • 1/4 cup organic coconut oil
  • 1 1/2 tsp vanilla extract
  • 1 tsp Himalayan Pink Salt
  • Vegan or raw chocolate chips (home made)

To make

  1. Make the oat flour in a high speed blender (I used a Vitamix)
  2. Add in all the ingredients, except the coconut oil – mix well
  3. Add the coconut oil (mine was still a little hard, which was ok)
  4. Transfer the cookie dough to a bowl and mix in the chocolate chips with a wooden spoon or use your hands
  5. Use an ice cream scoop or eye measurement to make little dough balls – flatten and place on a Teflex dehydrator sheet
  6. Dehydrate at 145F for 1 hour and then another 24-36 hours at 105F-118F

The cookies will be warm and soft when taken out of the dehydrator and are best eaten when just made.

To serve

Serve with a chilled glass of almond mylk and closed eyes for a great experience! 🙂

Cookie dough

Chocolate Chip Cookies


Mango Bread

This bread is one of my favorite breads. I made it with all the gluten and nut allergies in mind.

Vegan, Raw, Gluten-Free, Nut-free, Soy-Free, Corn-Free, Contain Oats*

And for those who are not sure: vegan = no dairy

* The oats can be replaced by buckwheat groats (different texture)

Ingredients

  • 1 mango
  • 3 large carrots
  • 1 cup oat groats, soaked
  • 1 cup sunflower seeds, soaked
  • 1/4 cup hemp seeds
  • 1 cup flax seeds, ground
  • 1 cup sesame seeds, ground
  • 1 tsp cinnamon, ground
  • 1/2 tsp nutmeg, ground
  • 1/4 cup agave nectar
  • Pinch of Himalayan Pink Salt

To make

  1. Add the ground flax and sesame seeds to a bowl and set aside.
  2. Add the remaining ingredients to a food processor and process until smooth. add a little water if too thick.
  3. Add the sesame and flax seeds to the mixture and blend in
  4. Spread out the dough on a Teflex sheet on a dehydrator tray – spread evenly and not too thick – about a 1/4 inch/0.6 cm
  5. Dehydrate at 145F for 1 hour
  6. Dehydrate another 4 hours at 105F – 118F – flip over and dehydrate another 10-12 hours or until the bread is dry, but still soft and flexible.
  7. Cut into the sizes and shapes you like

Check out my blog, where you can see how you can make a sandwich with this bread and add a delicious Coconut Curry Spread for amazing flavors.

Tip

Dehydration times are always estimated, as the quality of the food, inside temperatures, moisture in the air and your brand of dehydrator influence the dehydration times. there are also individual beliefs about dehydration temperatures ranging from 105F – 118F, so it gives you a choice.