Posts Tagged ‘coconut’

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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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QUICK N EASY RAW COCONUT AND VANILLA MACAROONS

November 29, 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.

Make these when your best friend is coming over for tea and you only have 15 minutes. Super short ingredient list, no soaking, no chopping, no dehydrating, nothing. And the secret ingredient is actually the salt … it beautifully rounds of the flavours.

Makes 16 small macaroons :

1 cup dessicated coconut

1/4 cup almonds

1/4 cup brazil nuts

1 tbsp coconut butter, melted

1 tbsp agave or your favourite sweetener

1 tbsp vanilla extract or the seeds from 1 vanilla bean

generous pinch Himalayan pink crystal salt or sea salt

Process all ingredients in your food processor until crumbly. The mixture should stick together ; if not, add a tiny bit of agave or water.

Take about a tablespoon of the mixture at a time and either roll into small balls or shape into macaroon halves if you have a silicon mould to make pop cakes or a similar gadget. Pop them in the fridge to set.

You should even have time to wash the food processor and put the kettle on before your friend gets to your’s.

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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GREEN PINA COLADA

October 21, 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.

Green smoothies are great to whip up in a few minutes for a quick nutritious breakfast that will keep you goig for hours. This one is packed with the nutritional hero that spinach is and adaptogen superfoods to balance your hormones.

For 2 (makes about 5 cups smoothie) :

2 cups coconut milk, store bought (will likely not be raw) / homemade with 1 cup water and 1 cup young coconut flesh or 2 cups water and 1 cup dessicated coconut

OR

2 cups coconut water for a lighter smoothie

1 small pineapple

1 bag (200g) – about 4 cups spinach 

1 lemon, freshly squeezed

1 tsp vanilla powder or 1 vanilla pod

1 tsp ashwaganda

1 tsp maca

1/2 tsp suma (aka brazilian Ginseng)

If making your coconut milk from dessicated coconut, start by blending the water with the dessicated coconut. Strain using a nutmilk bag, rinse the blender and return the coconut milk to the blender. The add the pineapple, the spinach, the lemon juice and the vanilla and blend until smooth. Check the consistency, add more water if necessary to get your preferred consistency. Finally add the superfoods and blend again.

If using store bought coconut milk, young coconut flesh or coconut water, simply put all ingredients in the blender except for the superfoods and blend until smooth. Add more water / coconut water if necessary to adjust consistency, and finally add the superfoods and blend again.

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 CHOCOLATE CAROB CAKE LOW-GLYCAEMIC

September 28, 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 an amazingly soft moist raw chocolate cake that is very low-glycaemic and will therefore not create havoc on your blood sugar levels. The actual cake only has 1 tablespoon xylitol, which has a very low glyceamic index of 7 (agave is 30 on average, honey and white sugar about 60). The icing is sweetened by the natural sweetness of the 2 types of carob. Also, the cake is made from seeds rather than nuts, which makes it lighter. And it is has adaptogens from the maca and the ashwaganda.

For the cake :

100g sesame seeds

50g dry chia seeds

25g dessicated coconut

50g raw cacao powder

50g raw carob powder

1 tbsp lucuma

1tbsp maca

1 tbsp ashwaganda

1 tbsp xylitol (or even better, yacon syrup and stevia both have a glycaemic index of zero)

1 vanilla pod or 1 tsp vanilla powder

1/2 cup olive oil

1 cup pure water

Grind the sesame seeds in a high speed blender or a coffee grinder. Set aside. Grind the chia seeds.

Combine the sesame seeds, chia seeds and all other dry ingredients in a large mixing bowl. Combine well,  rubbing the powder together between your hands, breaking all lumps. Do this until all the powders are thoroughly mixed. This process also allows you to work air into the mixture, which will in turn give a nice light aerated cake.

Add the olive oil and the water, and mix with a spoon. Transfer the cake mixture to a mould, and put it in the fridge to start setting.

For the icing :

100g coconut butter, melted

50g mesquite or raw peruvian carob powder

50g raw carob powder

Thoroughly mix the mesquite and the carob in a bowl. Add the melted coconut butter and mix. Pour this liquid icing on to the cake, and return it to the fridge for an hour or two to set further. You can also decorate the cake with fresh berries and dehydrated fruits.

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 VEGAN SUPERFOOD PINA COLADA CHIA PORRIDGE

September 10, 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 just had this raw vegan chia porridge for breakfast. The combination of coconut and pineapple reminds of the notorious Piña Colada. The lucuma and the passion fruit extract powder add peasant sweetness and flavour, while the maca gives it a superfood kick, with it’s adaptogen properties.

For 2 :

4 tbsp dessicated coconut (unsweetened) + 1 tsp for garnish

2 cups water

2 tbsp chia seeds

1/2 fresh ripe pineapple

1 tsp lucuma

1 tsp passion fruit extract powder (optional)

1 tsp maca

1 tsp cacao nibs

1 tsp bee pollen* (not vegan)

Prepare the coconut milk by blending the dessicated coconut with the water. Strain. Rince the blender jar.

Return the strained milk to the blender jar. Add the pineapple (reserve a few pieces for garnishing), the lucuma, passion fruit extract and maca. Blend shortly. Pour into a bowl with the chia seeds. Allow for plenty of time for the chia seeds to absorb liquid : at least a few hours, or overnight, shaking or mixing using a fork every now and then.

Note : If you are pressed for time, only use 1 cup water to make the coconut milk, and give the chia seeds a couple of hours to swell.

To serve, transfer to 2 pretty bowls and top with pineapple pieces, dessicated coconut, cacao nibs, goji berries and bee pollen.

Keep Smiling

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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