Tag Archives: raw food

Summertime Juice

A refreshing and cooling juice to support your wellbeing.

Ingredients:

Carrots

Celery

Whole lemon or lime

Fresh ginger

Fresh mint

I like to have quite a few carrots in the drink as a base. I use about 5 large ones and several stalks of celery. One whole piece of citrus such as a lemon, a small sliver of ginger to taste and a generous handful of mint. Each person will like these flavours differently so it may take some adjusting to suit you.

Wash all ingredients well. I do not peel the carrots of lemon. Place in the juicer and then mix slightly when juiced. It can be cooled and then enjoyed. Often l will also add bok choy for a variety in the flavour but of course you can add any other vegetable that you enjoy.

The BIG salad!

What is a big salad? Why does it have to be big? How do l make a big salad? Do l need a big bowl? What would l put in a big salad? Will l be able to eat it all?

So many questions to address before we even start. 

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Fresh and colourful

Eating a wholefoods based diet is supported by food planning. For me this requires the preparation of a BIG salad usually twice a week. This enables me to have a fresh salad on hand at all times. Eating raw foods is wonderful for your overall health, supports satiety and digestion.

I usually base my salads on a green such as spinach or cabbage (either red or green). From there l just add my favourite ingredients. Some times it is more green than others, and then when l use beetroot as one example there is a colour explosion.

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Red cabbage and beetroot add to the colour in this salad.

Fresh herbs from the garden can add a lovely element to the salad. I like to use flat leaf parsley and sometimes mint. Some of my favourite vegetables are daikon, celery, carrot, fennel and capsicum. Try to use seasonal vegetables and the freshest ones possible so the salad keeps well.

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Almost a coleslaw

I have a really big bowl that l use to mix my salads. As the volume goes down after a day or so l transfer it to a smaller bowl or container. Sometimes l drain off the extra liquid at this step. The salad can be served at any meal and is so handy to have in the fridge.

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These colourful salads are enticing to the taste buds.

I often add nuts and seeds to the salads. Usually l choose walnuts, flaked almonds, pumpkin seeds or slivered almonds. I dress the salad with a mix of cold pressed olive oil, apple cider vinegar, lemon/lime juice, sea salt and black pepper. I mix it in a small glass and blend it with a hand mixer before adding it to the salad.

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The chewing required to eat these salads starts the digestive process.

Mostly the salads keep really well. After a few days if l have some leftover and l want a new salad l use the remainder in an omelette. It is a very economical way to meal prep. I also mostly use my food processor to make the salads but if it is greens based l will sometimes cut and grate the vegetables the old fashioned way. I find the cabbage is sliced beautifully in the food processor and it is so quick.

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Enjoy your salad as part of a balanced meal.

Experiment with your salads. How big the salad is will depend on the size of your family. I encourage you to eat as much salad as you can as part of a healthy and balanced diet. Buy seasonal and organic vegetables where possible and spend some time thinking about the ingredients that will work well together. It can take time to get used to eating salads. Chewing is important and the dressing can really make a difference to the flavour.

Eat well, Live well and Be well. 

Chunky Guacamole Salad

A chunky guacamole to tempt your taste buds! Does guacamole need to be a mashed up dish? I have decided this is just as nice and so colourful.

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A generous dose of lemon juice really lifts this salad. It’s a taste sensation.

The freshest of ingredients are required for this recipe. How many tomatoes and avocados you use is up to you as it needs to be eaten within a couple of days.

Ingredients:

Avocados (2 or 3 depending on their size, roughly chopped)

Roma tomatoes (2 large ones finely diced)

2 spring onion green tops (finely sliced)

Lemon juice of a large lemon

Sea Salt and black pepper (season to taste)

Method:

Mix all ingredients together. Place in the fridge to chill then serve.

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Served here with chicken and veggies

Why don’t you check out my wellness podcast. It has some amazing interview. Listen on iTunes or visit my website at http://www.thewellnessbuzzpodcast.com

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Broccoli, Spinach, Bacon and Almond Salad

A refreshing and healthy salad to have any time of the day. Serve as part of a meal or on its own. Use the freshest of ingredients and enjoy!

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Start with super fresh broccoli and spinach. These are the core ingredients and it is essential that they are fresh. I added some bacon to the recipe but this is optional.

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Wash your veggies well.

Ingredients:

3 broccoli heads-cut into small pieces and blanched in salty water

175 g bacon-diced and lightly fried

2 spring onion pieces (green tops) sliced finely

1 cup slivered almonds

1 full collander of spinach

Sea salt and black pepper to season (to taste)

Olive oil (cold pressed)-1/4 cup

Apple Cider Vinegar (organic with the mother)-2 tablespoons

Juice of 1/2 a large lemon or if small the whole lemon.

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Rinse the spinach well.

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Blanching the broccoli. Just a couple of minutes in boiling salted water then cool.

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Rinsing the broccoli under cold water to cool.

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Diced bacon. I used a shortcut pack.

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Lightly frying the bacon. Let cool.

Mix all ingredients together.

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Use a large spoon to mix everything. Have a taste and adjust oil, vinegar, seasoning or lemon juice to suit your tastes.

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Served here with schnitzel and salad.

I hope you enjoy this recipe. Fresh salads are so delightful and add a lovely element to your meals.

Check out the Wellness Buzz Podcast. So many great interviews to listen to.

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Raw organic blueberry and coconut tart

This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises. 

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#decadent #rich #creamy #musthave

You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.

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Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.

Base:

In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.

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A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

1 cup of organic blueberries (organic is a must due to possible contamination)

1 cup of raw activated cashews

2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

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Ready to be mixed.

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Process well and watch the colour develop. Mix until smooth.

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Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.

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Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.

My new Wellness podcast has launched this week. You can subscribe to it on iTunes on your iPad or iPhone by downloading the Podcast App. I would love your support and leaving me a 5 star rating if you like the show will help me to climb the charts.

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

You can also listen on my new Website at http://www.thewellnessbuzzpodcast.com

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You can also follow me on Instagram at holistic_paleo and l now have a new Facebook page called Gluten Free Central.

Superfood Balls

These are the most delicious snack and are made from the highest quality ingredients which provide a beautiful flavour combination. A delicious raw and frozen treat which you can grab from the freezer as required. They are super quick to make and are a very dense source of energy and good fats to keep you feeling great. Add your favourite SuperFood powder to increase the nutritional content and vary the flavour.

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Nutrient and flavour dense. These delights are rolled in shredded coconut.

You can coat these delights in shredded coconut or sesame seeds. This offers a different taste and texture. but the sesame seeds are messier than the coconut as the picture below shows.

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The sesame seeds love to stick to hands.

Ingredients:

1 cup of activated almonds-chopped (other nuts would also work well)

2 tablespoons coconut flour

1 level tablespoon rice malt syrup

1 teaspoon cinnamon

3/4 cup Coconut flakes

3 tablespoons black chia seeds

1 generous tablespoon of a superfood powder. I used Loving Earth Rainbow Superfood Blend (You could use other powders such as Acai or Spirulina)

2 tablespoons sesame seeds

3 tablespoons melted coconut oil

6 medjool dates-seeds removed (Dates are different sizes so put 4 in to start with and add the extra 1 or 2 if needed as they are high in fructose).

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My favourite Super Food powder 

Extra sesame seeds or shredded coconut for coating.

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Nicely processed.

Place all of the ingredients in the food processor and blend well. Take a spoonfulls of mix and shape into small balls. You need to squeeze with your hands to form a ball shape and it should feel quite moist. Roll each ball into your desired coating and quickly refrigerate or freeze. They are firm in the fridge and hard in the freezer so you can experiment with the level of firmness that you desire.

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Place in the fridge to firm up before freezing.

They keep well in a sealed container in the freezer and are an excellent snack.

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The balls can also be rolled in sesame seeds for a different effect.

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