Archive for the ‘Mains’ Category

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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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RAW STUFFED PEPPERS

December 9, 2012

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.

Like stuffed peppers ?

Try these raw stuffed red bell peppers, and I guaranty you are going to love them  you ! As tasty as the baked ones, with all the goodness intact. Serve with a side salad of lettuce, yellow cherry tomatoes and avocado, dressed with olive oil and balsamic vinegar.

Raw Stuffed Red Peppers

For 2 :

2 red bell peppers or red long peppers

about a tbsp olive oil to drizzle

1/4 tsp crystal salt or sea salt

For the sun-dried tomato pate :

1 cup sunflower seeds, soaked overnight

1/2 dozen sun-dried tomatoes, soaked for at least a couple of hours

3/4 cup tomato soak water

1 shallot

2 cloves garlic

1 tbsp apple cider vinegar

1 tbsp olive oil

1 tbsp paprika

1/4 tsp crystal salt or sea salt

1 small bunch parsley, chopped

Slice the peppers in half, discarding the white flesh and the seeds. Drizzle with olive oil and sprinkle the salt. Allow to marinate for a few hours at room temperature, or even better, in the dehydrator. This will get the peppers nice and soft.

In the meantime, make your sun-dried tomato pate  by blending everything apart from the parsley together. You will get  fairly thick pate : you may need to add a tiny bit of water at a time if required.

Assemble : simply fill your paper halves with some sun-dried tomato pate and top with some hopped parsley.

You will have plenty of leftover pate, which will keep in a glass jar in the fridge for up to a week and which you may enjoy with crudités, in raw rolls, on raw breads or crackers, … or as stuffing to make stuffed tomatoes or other stuffed vegetables.

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW ENOKI MUSHROOMS CASSEROLE

December 6, 2012

 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.

Enoki Mushrooms

Enoki mushrooms are delicate mushrooms that grow on tree trunks, roots and branches. They grow in clusters of tiny white or brown traditional mushroom caps at the end of long and thin stems. They are very popular in japanese and chinese cuisine. And like many other mushroom species, enoki mushrooms are used medicinally as a immune system booster. It is also believed that these tiny mushrooms can help reduce cancer tumours.

white - brown enoki mushrooms

Enoki mushrooms have a mild and delicate flavour and they are actually best eaten raw. In asian stir-fry recipes, it is recommended that you stop the heat, then add the delicate enoki mushrooms to your dish.

So, enoki mushroom are very much the perfect raw food mushrooms. I don’t know why it took me so long to discover them, especially as they are said to be the 4th most consumed mushrooms in the world.

Raw Enoki Mushroom Casserole

Serves 4 :

160g Enoki mushrooms

4 carrots, julienned

1 broccoli, cut into florets

1 red bell pepper, diced fine

1 yellow bell pepper, diced fine too

1 red onion, sliced thin

4 cloves garlic, crushed

4 tbsp olive oil

4 tbsp tamari

Prepare your vegetables and put all the ingredients in a large mixing bowl. Toss gently and allow to marinate for a couple of hours, at room temperature or in your dehydrator, this way you get to eat your enoki casserole warm, straight from the dehydrator.

Enjoy

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW WARM ASIAN WILD RICE AND BROCCOLI ‘STIR-FRY’

December 3, 2012

 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 an incredibly tasty raw dinner. Eat it warm from the dehydrator, and you will have to keep reminding yourself that it is indeed raw.

Raw Asian Wild Rice and Broccoli Stir-fry

Serves 2 :

1/4 cup wild rice, soaked in fresh water for at least 24h and up to 48h (change the soak water once)

1 broccoli, cut into florets

1 yellow bell pepper, cut into thin strands

1 small red onion, sliced thin

2 cloves garlic, crushed

 a small piece (about 2,5cm) fresh ginger root, peeled and grated

2 tbsp sesame oil

1 tbsp tamari

1 tbsp brown rice vinegar

1 tbsp rice mirin

Rinse your wild rice and put it aside to soak in the evening of day 1 to have your raw asian wild rice and broccoli ‘stir-fry’ for dinner on day 3.

On day 3, around midday, rinse and drain the wild rice, prepare your vegetables (broccoli, bell pepper and onion) and put everything in a bowl with the garlic, ginger, sesame oil, tamari, vinegar and mirin. Toss and put in your dehydrator for about 6 hours or until dinner time.

Eat warm from the dehydrator.

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW GLUTEN FREE WAKAME ‘PASTA’ IN TOMATO SAUCE

November 23, 2012

 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 one was a totally random creation, but one that worked so well that it is sure to become a favourite. It was born from the desire to have something more substantial than a shoots and sprouts salad to go with portobello mushroom steaks.

It reminded me of Milanese breaded veal escalope with spaghetti and tomato sauce, which I used to adoooooore !

Wakame is rich in calcium, iodine, proteins and fibre, and it is one of the most suitable sea vegetables for eating raw in salads or for people starting to eat algae, as it has a very gentle flavour.

It’s nutritional values are as follows :

Proteins: 22,7%, Fats: 1,5%, Carbohydrates: 46,8%, Fibre: 35,3%, Potassium: 6810 mg, Calcium: 1380 mg, Magnesium: 680 mg, Phosphorous: 235 mg, Iron: 20 mg, Iodine: 22,6 mg, Vitamin A.: 0,04 mg, Vitamin B12: 0,36 mg, Vitamin C: 5,29 m

Serves 2 as a side dish :

20g dry wakame

1 tomato

about 10 halves sun-dried tomatoes

1 tbsp olive oil

1 small clove garlic

1 tsp tamari or 1/2 tsp dark miso (I used mugi – barley miso)

1 tsp brown rice vinegar

1 tsp umeboshi plum seasoning

1/2 tsp rice mirin or mikawa mirin

Rehydrate your wakame by soaking it in cold water for 15 minutes or as per your manufacturer’s instructions. Drain.

 

Make the tomato sauce by simply blending all the other ingredients together.

Mix the sauce with your drained makame ‘pasta’ (you may want to cut it in striped to make it more pasta like). It’s ready !

Enjoy

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW PORTOBELLO ‘STEAK’

November 20, 2012

 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 a raw food dinner fit for the omnivores we all are.

Serves 4 (makes 9 burgers) :

250g (9) Portobello mushrooms (caps only, you can preserve the stems to make a mushroom pâté)

4 tbsp garlic infused olive oil

or

4 tbsp olive oil and 2 cloves garlic, crushed

2 tbsp brown rice vinegar

2 tbsp umeboshi plum seasoning

1 tbsp rice mirin or mikawa mirin

1 tsp dark miso (I used mugi – barley miso)

Clean the mushroom caps with a paper cloth ; they don’t need to be washed.

In a large mixing bowl, mix the garlic infused olive oil (or olive oil plus crushed garlic), the brown rice vinegar, umeboshi, mirin and miso. Add the mushroom caps to the marinate and gently toss them, ensuring they are evenly coated. Allow to marinate for and hour or so, and either eat right away or pop into the dehydrator for 4 – 6 hours.

The trick for a warm autumn / winter night dinner is to prepare them by midday, pop them in the dehydrator and eat them warm straight out of the dehydrator.

Great served with a side of your choice (I like wakame ‘pasta’ in tomato sauce) and a simple salad of snow pea or sunflower shoots and alfalfa sprouts.

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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RAW SEA SPAGHETTI AND CARROT PASTA

November 6, 2012

 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.

I am a huge fan of sea vegetables. They are alkalising and so rich in minerals. Sea spaghetti is certainly one of the easiest one if you are starting with sea vegetables, as it has a mild pleasant taste. I also love that it looks like tagliatelle (:-)

Sea spaghetti is a fantastic grain pasta alternative. It is great with a simple dressing, raw vegan mayonnaise or tomato sauce and very nutritious too !

Average nutritional values per 100 g: 

Proteins: 8,4%, Carbohydrates: 44,1%, Fats: 1,1%, Fibre: 32,7%, Potassium: 8250 mg, Calcium: 720 mg, Magnesium: 435 mg, Phosphorous: 240 mg, Iron: 59 mg, Iodine: 14,7 mg, Vitamin A: 0,07 mg,  Vitamin C: 28,5 mg

Sea spaghetti needs to be soaked for at least a couple of hours, preferably overnight to get it ice and soft. In this fulfulling and satisfying dinner, I couple it with white carrot pasta, a tahini sauce, avocado cubes, goji berries and alfalfa sprouts. They flavours and the textures complement each other really well.

Serves 2 :

20g sea spaghetti, soaked overnight

2 large white carrots

2 tbsp tahini

3 cloves garlic

a small piece (1 inch / 2.5 cm) of fresh ginger root

1 lemon, freshly squeezed

1 tbsp tamari

2 tbsp olive oil

1 tbsp pure fresh water or as needed to blend

1 avocado, diced

2 tbsp goji berries

2 small handfuls alfalfa sprouts

Prepare the white carrot pasta using a mandolin or a vegetable peeler. Set aside. If pressed for time, massage about 1/4 tsp crystal salt into the carrots to make the carrots soften faster. The rinse, drain and pat dry the carrots.

Prepare the tahini sauce by blending the tahini with the garlic, ginger, lemon juice, olive oil, tamari and water until smooth.

Drain your soaked sea spaghetti. In a large bowl, mix it with the carrot pasta, tahini sauce, avocado cubes and goji berries. Give it a good mix using 2 forks.

Served topped with alfalfa sprouts.

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 :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 

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