Archive for the ‘Recipes’ Category

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RAW ONION BHAJIS

October 29, 2013

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Indian food holds a very special place in my heart, as I spent a lot of time in India when I first became vegetarian many years ago. I was lucky to stay at a wonderful place with one of the best restaurants in town. The waiters and cooks took onto serving me an assortment (usually 3) of dishes every night, often not on the menu, so that I could discover a variety of Indian meals. And I took great pleasure at savouring what I had been served, eating with my fingers. Every dinner was a feast, really.

On a few nights, I was invited by my colleagues for dinner at their homes. Don’t even get me started on home-cooked Indian food … out of this world …

I have travelled a fair deal in India since then, but other than a few exceptions (I can give names …), most of the food I have had isn’t a patch on the delights I enjoyed as a newly-turned-vegetarian. I will be forever immensely grateful for that time, as I had the opportunity to taste pretty exceptionally good Indian food.

Which brings us to this Indian staple. Onion bhajis can be good. When the batter is light and delicate and they are fried in super hot and clean oil, then put on paper towels to drain a little of the oil and finally eaten still hot. But they are not exactly healthy. These raw onion bhajis are a great alternative.

Onion Bhaij

Serves 8 :

4 large red onions

1 cup sunflower seeds, soaked 4 to 8 hours

1 large carrot or red bell pepper

date, soaked at least 1 hour

sun-dried tomatoes, soaked at least 1 hour

2 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp tamari or liquid aminos

1 clove garlic

1 small red chilli (optional)

1 tbsp garam masala or curry powder

about 1/2 cup water or enough to blend

Prepare your onions : slice them as thin as you can (using a mandolin, if you have one).

Prepare the onion bhaji batter. Drain and rinse the sunflower seeds, date and sun-dried tomatoes. Blend all ingredients (except the onions …) together until smooth. Pour on the onion slices and mix thoroughly, using your 2 hands. You want the onion slices to be evenly coated in batter.

Arrange onto 2 dehydrator trays lined with a non stick sheet and dehydrate for 12 hours at 42C. Flip, remove the non stick sheet and dehydrate for another 6 to 12 hours, until dry but still chewy. Will keep in a glass food saver in the fridge for a little under a week.

Serve chunks of dehydrated onion bhaji on a bed of salad dressed with a simple oil and lemon juice or vinegar dressing, or in a salad leaf, with a raw seed sauce and some alfalfa sprouts.

Onion Bhaji on salad

Enjoy.

Do you like Indian food ? What is your favourite cuisine ?

Stay Well and Happy,

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it : © 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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PURPLE KALE CHIPS

October 28, 2013

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

It is well known that we should eat at least 5 fruits and vegetables. Switching to a raw food diet makes this really easy : raw food basically comprises of raw fruits and vegetables, nuts and seeds and sea vegetables. By eating a high raw diet, one will be eating way over the 5 servings, without even trying to.

An edible rainbow of nummy fruits and vegetables

What might be a bit less widely known is that ideally we should eat a raInbow diet.

This is a very simple way of looking at it and why it makes perfect sense : it is phytonutrients that give fruits and vegetables their colours. Each phytonutrient will give a certain colour, and will have specific beneficial effects on health. So eating a wide variety of colours (phytonutrients) ensures a wide spectrum of nutrients is covered.

Blue, indigo and violet seem to be the most difficult to cover. They are as important as the other colours, though, as they contain precious Resveratrol and Anthocyanin, which support heart and brain health and provide excellent antioxidant protection. Think blackcurrants, blackberries, blueberries, black grapes, plums, beetroots and eggplants.

PhytonutrientsPurple

And purple kale chips.

Purple Kale Chips

Serves 4 :

400g red or purple kale

1 cup or 150g cashew nuts or brazil nuts, soaked 4 to 8 hours

red bell peppers

1 small red onion

2 tbsp olive oil

lemon, freshly squeezed

1 tsp sweet white miso

2 tbsp nutritional yeast flakes *(not raw)

2 tbsp purple corn extract

Prepare your kale by discarding the hard stems and tearing it into not too small pieces and put it in your largest mixing bowl.

Chop the onions and bell peppers roughly. Blend the nuts. bell peppers, onion, olive oil, lemon juice, sweet miso, nutritional yeast and purple corn together until smooth. Pour the dressing over the kale and mix thoroughly using your 2 hands, to ensure the kale is evenly coated.

Spread your seasoned kale onto 2 dehydrator trays lined with non stick sheets and dehydrate at 42°C for about 12 hours or until crispy. Check halfway and then every few hours, trying not to eat it all. The time needed to dehydrate the kale chips until crispy varies, as it depends on the temperature and humidity levels around.

Enjoy.

Are you the happy owner of a dehydrator ? If not, check out Excalibur, a big favourite amongst raw foodies everywhere : http://amzn.to/Tmc2VQ

Have you tried my other kale chips recipes ? Balsamic vinegar and paprika kale chipstamari kale chipsLebanese Zaatar kale chips, or salt and vinegar kale chipshemp sauce kale chips, just to name a few …

What is your favourite kale chips recipe ?

Do you have any tips to make sure you eat a rainbow diet ?

Stay Well and Happy,

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW MARINATED VEGETABLES WITH ALMOND CHILLI SAUCE

September 25, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Raw marinated vegetables are a staple for all raw foodies out there. It is a great way to get lots of vegetables into you, and you can use whatever vegetables are in season and change the flavours by using different oils, herbs and spices to create a different raw food stir-fry every time.

Chop your chosen vegetables into bite-size pieces, add a marinade of oil, vinegar or lemon juice and any other seasonings of your choice and allow to marinate for the vegetables to soften. Eat as is, or for an even more decadent meal, make a sauce to pour over.

A playful way of serving your marinated vegetables is by putting them on skewers and serving them with a dipping sauce.

Broccoli and mushrooms are two of my favourite vegetables, and the Japanese-style flavour combination is just spot on for me : so tasty I just can’t help but hummm all along as I eat it. Do try it and let me know what you thought, please.

Japanese style marinated vegetables

Serves 2 :

1 broccoli, chopped into small florets

about 100g chestnut mushrooms, quartered

1 large or 2 small purple haze carrots, diced thin

1 red bell pepper, cut into bite-size squares

yellow bell pepper, cut into bite-size squares

1 red onion. quartered

Marinade :

2 tbsp. toasted sesame seed oil *(not raw, but so much tastier than untoasted sesame oil)

3 tbsp. sesame oil

1 tbsp. brown rice vinegar

1 tbsp. Ume Su (Umeboshi plum seasoning) – or more rice vinegar if you don’t have this

1 tbsp. tamari or shoyu sauce

1 tbsp. rice mirin

1 tbsp. mikawa mirin (made with sweet rice and no salt) – or more mirin if you don’t have this

1 lemon, juiced

1 tsp. chilli flakes (optional)

Almond chilli dipping sauce :

2 tbsp. almond butter (raw if possible)

1 tbsp. genmai miso (brown rice miso) or mugi miso (barley miso)

1 tbsp. rice mirin

1 tbsp. mikawa mirin (made with sweet rice and no salt) – or more mirin if you don’t have this

1 lemon, juiced

a little piece of fresh ginger root, about 1inch or 2.5cm

2 garlic cloves

1 tsp. chilli flakes or 1 small fresh red chilli

about 1/2 cup water, or enough to reach you desired consistency

Put all your vegetables in a medium mixing bowl and toss with the marinade ingredients. Allow to marinade for at least an hour, but ideally for a few hours. I usually make this after lunch to eat for dinner …

You can prepare the almond chilli sauce ahead, or wait until you are ready to eat. To do that, simply bland all the sauce ingredients until smooth, adjusting the quantity of water to your desired consistency : you want it liquid enough that you can pour it, but creamy enough so that it beautifully coats the vegetables.

To serve, either split the marinated vegetables into 2 eating bowls and pour the sauce over, or put the marinated vegetables onto skewers, alternating them, and serve along side with the dipping sauce in small bowls.

Marinated vegetables on skewers with almond chilli dipping sauce

PS: It seems like a lot of ingredients, but this is actually really super fast and easy to make !

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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STRAWBERRY AVOCADO COCONUT SALAD

September 18, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This salad simply epitomises what raw food is all about for me. Not a special diet, not recreating cooked dishes, not complicated soak – sprout – dehydrate operations, just simple, easy and quick salads, using the best ingredients possible, to fuel my body with the very best foods that are available to me.

So although I do enjoy the occasional dehydrated savoury, most of my dinners are actually huge filling and satisfying salads, just like this one.

STRAWBERRY AVOCADO AND COCONUT SALAD

Serves 2 :

about 8 handfuls of wild mixed greens (failing to get wild greens, your next best choice is home-grown, then organic)

a dozen strawberries, halved

1 ripe avocado, halved then sliced into thin wedges

the flesh of about half a mature coconut, cut into chunks or grated to make it more suitable to small children

Mustard dressing :

2 tbsp. toasted pumpkin seed oil *(not raw, but totally addictive) or cold pressed oil of your choice

2 tbsp. macadamia oil (equally addictive) or avocado oil

4 tbsp. apple cider vinegar

2 tbsp. wholegrain mustard

1 tbsp. pomegranate molasses *(not raw, but complements the sweetness of the strawberries beautifully) or honey

Artfully arrange all the salad ingredients in a large salad bowl or directly into individual plates or bowls. Whisk the dressing ingredients in a small bowl and pour it over the salads.

To serve, sprinkle with some freshly ground black pepper and about half a dozen walnuts each, broken.

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW VEGAN COCONUT BERRIES CHIA PUDDING

September 17, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Chia seeds pudding is definitely my favourite breakfast : virtually no carbs, loaded with healthy fats, fibre and slow release energy, chia seeds are one of nature’s near perfect foods. It is believed that just 2 tablespoons of chia seeds could sustain an Aztec warrior for 24 hours !

Although I am no Aztec warrior, chia seeds definitely do work for me : they give me the energy I need to work and play all morning, leaving me with a moderate appetite when come lunch time. In other words, the ultimate breakfast food.

Raw vegan coconut berries chia pudding

Serves 2 to 4 :

1/4 cup chia seeds

1/2 cup desiccated coconut

2 cups fresh pure water

a small punnet raspberries

a small punnet strawberries, halved

Put the chia seeds and half the water (1 cup) in a mixing bowl.

Prepare a creamy coconut milk by blending the desiccated coconut with the other cup of water. Strain, pour on the chia mixture and give it a good mix using a fork.

Allow to stand for at least half and hour to allow the chia seeds to soak up the coconut mylk.

Serve with the berries, adding toppings of your choice : ground flax, sesame and pumpkin seeds, goji berries, bee pollen (not technically vegan) and cacao nibs are my current favourites.

Also easy to eat on the move, just put everything in a recycled glass jar :

Coconut berries chia pudding in glass jar

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

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GORGEOUS SALAD

September 16, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This is one of the most beautiful salads I have ever made. See for yourself :

Gorgeous Salad

Figs and physalis (also known as cape gooseberries, golden berries or incan berries), are among the most beautiful fruits out there. The perfection on the seeds dotted in the juicy flesh, not to mention the rich sweetness of figs … the fact that golden berries come in their own little brown paper wrappers …

I sometimes marvel at how mysteriously perfect creation (what ever that means for each of us) is, and fruits are perhaps the best example of this. The wise man in my life tells me it is all about evolution : the most pretty fruits attract the bees and animals the most, ensuring their survival. I barely dare to ask him, do plants do this consciously, then ? …

I choose to ignore Darwin and marvel instead. And make this for the wise man and myself.

salad lose-up

Serves 2 :

about 8 handfuls of wild mixed greens (failing to get wild greens, your next best choice is home-grown, then organic)

2 beautiful ripe figs, cut into wedges

a dozen golden berries, halved

1 pink grapefruit, flesh only

a dozen stoned kalamata olives or black olives (I prefer to stay away from green olives, as they are unripe …)

Cheezy dressing :

1 handful cashew nuts

1 tbsp. nutritional yeast

1 tbsp. sweet white miso (use unpasteurised miso if you can get it, as it tastes amazing)

1 tbsp. apple cider vinegar

about 1/4 cup water or just enough to blend to a runny dressing

To serve, sprinkle with some freshly ground black pepper and decorate with a few edible wild flowers (I used nasturtiums from my garden).

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW MANGO PUDDING

September 15, 2013

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This little wonder is a creamy pudding that can be whipped up in 5 minutes, with only 2 ingredients : super creamy coconut milk and super tasty mango.

Serves 2 :

the meat and water from 1 fresh green coconut

or

creamy coconut milk made from 1/2 cup dessicated coconut and 1/2 cup pure water

1 ripe mango

Put the coconut meat, coconut water and the flesh of the mango in your blender and simply blend until perfectly smooth. Sprinkle with some dessicated coconut and op with a piece of dried mango if you like. Enjoy right away or refrigerate for an hour or so before eating.

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2013 RAW FOOD ETC : Eat more RAW FOOD to look and feel great. FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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