Tag Archives: raw

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. 

Chocolate, nut and seed slice

Delectable, delicious and sure to make you drool until you have the first bite then feel completely satisfied knowing that it is made with natural, wholesome and healthy ingredients. An indulgent raw and gluten free slice that can be kept in the freezer for those moments when a chocolate urge is present in what is otherwise a wholefoods based diet. Experiment with adapting the recipe to suit your own needs and likes which is part of the fun of being creative in the kitchen.

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A chocolate raw sweet treat.

Ingredients:

1/2 cup rice malt syrup (You could use honey or medjool dates as another option here if you want it sweeter).

2 tablespoons raw cacao powder

1/2 cup organic coconut oil

1/2 cup nut butter-any variety (l just made my own by processing some almonds in the food processor)

2 generous pinches of sea salt

1 1/2 cup raw activated nuts -any variety but l used almonds

1/2 cup coconut flakes

1/4 cup chia seeds

1 teaspoon cinnamon

2 vanilla bean pods (scraped) or 1/2 teaspoon vanilla essence

1/2 cup sesame seeds

This recipe contains lots of ingredients and most can be substituted for something else or left out possibly if you don’t have it in the pantry. Experimentation is at the core of creativity so just go with what you have and have a taste along the way.

Gently melt the rice malt syrup and coconut oil and put to the side. Place the nuts into the food processor and pulse until broken into pieces. Add the rest of the dry ingredients and pulse to mix and then add the liquid. You can do this final step in the food processor or transfer to a bowl to gently mix.

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Place the mixture into a baking dish lined with baking paper and smooth with a spatula. Place into the fridge or freezer to firm up. About one hour should be adequate.

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Remove from the fridge or freezer and gently slice using a sharp knife. The size of the pieces is up to you!

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After slicing you can place it back into the freezer to firm up a bit more or transfer to an airtight container for storage.

I like to make a treat on the weekend and then keep it in the freezer to have as required. I try to just have wholefoods during the week but if l am at work l often pack a slice or cake into my lunchbox as an energy pick me up during the day. This is a lovely chocolate slice filled with dense energy, anti-oxidants, healthy fats and lots of flavour. Enjoy!

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Coconut Delight

A delicious raw and frozen chocolate and coconut treat with the added flavour of Acai Berry Powder. Completely gluten and dairy free and made from just a few simple ingredients.

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This has added Acai Berry powder but this can be left out if you want the middle to be a white colour.

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This is how it looks without the Acai Berry powder

Insides:

1 cup shredded coconut

1/2 cup coconut oil (solid)

1 heaped tablespoon Acai Berry Powder (optional)

1/4 cup Rice Malt Syrup (if you use honey just reduce the amount. Sweetness is personal but try half the amount and add more if it isn’t sweet enough for you!).

Place all ingredients in the food processor (chopping blade) and process until smooth.

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The Acai Berry powder adds a nice burst of colour but leave it out if you want a white mixture.

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This is how it looks without the Acai Berry powder. I used honey in this batch which is sweeter so just reduce the amount listed in the recipe by up to half.

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A smooth mix.

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Creamy white without the Acai Berry powder

Line your dish/pan with baking paper.

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Line your dish/pan with baking paper. This is quite a small square pan so l used two strips to line it so the corners were neat.

Use a spatula and put your mix into the dish/pan.

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Smooth out evenly.

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I made a double batch here and used a larger pan.

Place in the freezer for about an hour.

Chocolate coating:

1/2 cup coconut oil

2 tablespoons cacao

1/4 cup Rice Malt Syrup (Less if you are using honey)

1/4 cup shredded coconut

Gently melt the coconut oil and when coolish add the other ingredients to it. Stir to make a nice mixture.

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Everything is ready for the next step.

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Once the slice is firm, remove it from the freezer and slice with a very sharp knife. The size of the pieces is up to you.

Place a few pieces of slice at a time into the chocolate mix and coat. Quickly pick up with your hands and place on a cooling rack.

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Just add a few pieces at a time.

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The chocolate dries very quickly as the slice is cold.

Have a taste test and then place the slice into the freezer in an air tight container. Enjoy this lovely treat.

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Raw Superfood Slice

A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder. This is a great grab and go snack and is just bursting with flavour and nutrition. The raw mixture when freshly made is a heavenly snack all on its own and tasting it is one of life’s pleasures.

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Extremely delicious and easy to make.

I like to activate my nuts to remove the anti-nutrients but it isn’t essential. I try to do it if l can especially for the almonds but if you are just having a small amount then you can use the raw nuts that you have.

Making the Slice:

Ingredients:

2 cups of raw activated nuts. Use a hard nut such as almonds.

1 1/2 cups raw activated cashews

1 cup of organic coconut oil

3 level tablespoons raw organic honey (Buy the best you can).

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

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This powder is great in smoothies as well.

Method:

Add the almonds to the food processor (chopping blade) and process until it resembles almond meal. Add in the cashews and process. Now add in the Acai Berry Powder, honey and coconut oil (soft, chopped into small pieces or gently melted depending on the weather). I tend to just use the coconut oil hard and chop it into pieces as l like small clumps in the slice. You can also run the jar under some warm water just to soften it a bit rather than heating. Process until well combined and then place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

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Nicely blended.

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I didn’t use baking paper for this batch and it was hard to get out of the dish.

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

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Smaller slices are better.

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Have a piece or two and enjoy.

As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.

 

Lunch box bars

These are delicious lunch box bars that are raw, frozen and highly nutritious. With the help of a food processor these are so quick to make with just a few simple and natural ingredients. This recipe can also be made without a food processor but the mix may not hold together as well and be more like a trail mix. 2015-07-02 12.08.18

 Into the food processor (chopping blade) place: 

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup sesame seeds

1 cup coconut flakes

1 cup chia seeds

1/4 teaspoon sea salt.

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Nicely broken down

Other ingredients:

1 cup organic coconut oil

1/2 cup raw organic honey

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Place your coconut oil in the saucepan. If it is hot weather the oil will already be either soft or a liquid so you won’t need to do this step.

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Gently melt the coconut oil

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Add the oil to the dry ingredients and then add the honey. Mix well. You may need to gently warm the honey but don’t melt on a high heat as this will damage the nutrients. I often just place the jar under warm running water.

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This pan is a good shape and size.

Place the mix into a rectangular baking tray and even out with the back of a spoon. You can line it with baking paper or if you are using a metal tray like this one can just tap the bottom to remove it when frozen. Ensure it is pressed very firmly. I like to cut the mix into bars at this point but you can also do it later when the slab comes out of the freezer. If you do it now then when frozen the pieces just snap apart, whereas later you will slice the slab with a knife.

Place into the freezer for about an hour and then either snap the pieces apart of slice. Return to the freezer and eat as desired. So delicious.

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I cut this batch after they were frozen. Slightly messy but you get to eat the crumbs.

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Nicely cut into bars

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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.

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Raw Mandarin and Coconut Slice

A delightful raw slice made from mostly healthy fats with a hint of mandarin and coconut. Keep this in the freezer and grab a piece when you are on the go or just feel like a completely satisfying snack.

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A delightfully fragrant raw slice.

Ingredients:

2 cups of raw activated almonds

1 cup of organic coconut oil

2 cups of raw activated cashews

3 tablespoons raw organic honey

1/2 cup shredded coconut

The peel of two beautiful fresh in season mandarins.

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So easy to make and the mixture is delicious just like this.

Place the almonds in the food processor with the chopping blade and process until well broken down. Now add the coconut oil and chop it into small pieces or gently melt. The mix should be looking moist now. Process until you can see the mixture looking moist as the fat comes out of the nuts. Now slowly add the cashews and process followed by the rest of the ingredients. Everything should be well broken down and a quick taste test will ensure you have a good balance of ingredients.

Place the mix in a baking dish lined with baking paper. and even out with a spatula. Place in the freezer for about an hour.

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Just lift the firm slice out of the dish by holding onto the edges of the baking paper.

Carefully slice into single serves and place into a suitable container to store in the freezer.

I hope you enjoy this slice which uses whole foods and in season mandarins as the inspiration.

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