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Prosciutto Parcels Filled with Spinach and Ricotta

8 Jun

This is basically lasagna without the pasta: a big hit with the boys at my house.


Spinach and Prosciutto Parcels

(8 appetizer servings or 4 main course servings)


  • 6 oz prosciutto slices

Lay the slices flat in two overlapping rows on a piece of wax paper.



  • 15 oz ricotta
  • 10 oz spinach (frozen, thawed and drained well)
  • 1 c grated mozzarella
  • 1/2 tsp dried parsley
  • 1/2 tsp dried basil
  • salt and pepper, to taste (I would suggest not too much salt as the prosciutto and cheese are already salty)

Mix together the filling ingredients in a bowl.


Place the filling on the middle section of the prosciutto slices. Now roll like you would a sushi roll, making sure that the seams are intact.

With the seam on the bottom, slice the rolls into 8 pieces.



  • 2 c marinara sauce (get a low carb one, like the Rao Marinara)
  • 1 c grated mozzarella
  • a handful of Parmesan cheese

Place half of the tomato sauce on a dish. Place the prosciutto parcels on top of the sauce. Top these with the rest of the sauce. Sprinkle the cheese on top.


Bake at 350F for about 15 to 20 minutes until the cheese is melted.


Garnish with basil and serve.


The following nutritional values are based on whole fat dairy products and a Prego marinara sauce. You can lower the carb content even further than what it states below if you use the Rao brand.


Easy Baked Vegan Lumpia Triangles with Sweet and Sour Sauce

1 Sep

I love Filipino Lumpia, but I always found the chopping, rolling, and frying too tedious. How can I make it even easier for me: how about grating the veggies in the food processor, sealing them as triangles, and then baking them instead? Sounds too good to be true? Guess what, my family LOVES them this way. In fact, they don’t like baked Lumpia Rolls because they are too doughy and chewy. Lumpia Triangles, on the other hand, without the excess layers of wrappers are oh-so-crispy, not to mention so much healthier!

Vegan Lumpia

Easy Baked Vegan Lumpia Triangles

Use a food processor to grate any veggies you have in the kitchen: cabbage, carrots, green beans, bamboo shoots, mushrooms, mung bean sprouts, etc. I had the following:

  • 1 potato, peeled
  • 1 sweet potato, peeled
  • 1 celery stalk
  • optional additions if you want to chop them or mince them in the food processor: scallions/onion, garlic, ginger

Place in a bowl and mix with:

  • 1/2 tsp sea salt
  • pepper, to taste
  • 2T arrowroot powder


  • each sheet in a package of wonton wrappers with about a tablespoon of filling

Wet edges with water, fold over to make triangles, and seal edges. Place on prepared baking sheet (with parchment paper or Silpat mat) in a single layer without overlapping. Spray with oil, if desired. Bake at 450F for 10 minutes, turn and bake for another 10 minutes.

Vegan Lumpia 3

Sweet and Sour Dipping Sauce

While the Lumpia are baking, make the Dipping Sauce.

Mix together in a bowl:

  • 1/4 c ketchup
  • 1/4 c coconut vinegar (or whatever vinegar you have)
  • 1/4 c soy sauce
  • 1/4 c water
  • 1/2 – 1/3 c Sucanat or your choice of sweetener, to taste
  • 1 T arrowroot powder

Heat sauce ingredients until the sauce thickens. Set aside to cool before serving.

Vegan Lumpia 2

Told ya these would be easy! Enjoy!

Easy Asian-Style Broccoli

11 Aug


My son and husband both gave this an immediate thumbs up. So easy and yummy… I can munch on these as a snack!

Marinate 2 to 3 stalks of broccoli florets, chopped into bite size, in the sauce for a few minutes or longer if you wish:
1 tsp unrefined sesame oil
1 small clove garlic, minced
2 tbspns Nama Shoyu
2 tbspns maple syrup or raw local honey or your choice of sweetener

Serve and enjoy!

Vegan Family Meals Blog Tour: Living Wrap

25 Jul

Since contributing to PETA, I have found that quite a lot of Cooked Vegan Readers are not that receptive to the Raw Vegan diet.  But there are also quite a few Vegans out there who are open to eating more Raw Vegan foods. I was happy to find that Ann Gentry is one of them!  She has explored Raw Veganism and includes her own raw recipe in her new book Vegan Family Meals. As part of her blog tour, I am highlighting her Living Wrap.  This is delicious and easy to make.  My husband and I enjoyed it.  I particularly loved her salad dressing.

Living Wrap

The Spread

Blend in a food processor to make a spread:

1 cup diced red bell pepper

1 cup raw shelled sunflower seeds

1/2 cup firmly packed fresh basil leaves

1 tbspn fresh lemon juice

1 tbspn nama shoyu

1 tsp sea salt

2 cloves garlic

Salad and Dressing

Place in a bottle and shake vigorously.

1 tbspn raw apple cider vinegar

1 tbspn fresh orange juice

1 tsp raw agave nectar

1 tsp chopped fresh dill

1 small clove garlic, minced

1 1/2 tbspn extra virgin olive oil

sea salt and pepper, to taste (I used 1 tsp salt and a dash or two of pepper)

Toss with 6 cups of salad greens.

I didn't need to use toothpicks if I stacked them up.


collard green leaves, stemmed

2 Persian cucumbers, peeled, seeded and cut into long strips

2 large ripe avocados, peeled, pitted and thinly sliced

2 ripe tomatoes, halved and thinly sliced

Lay the pieces of collard greens on the work surface.  Spread some red pepper mixture in the center of each collard green. Lay 2 cucumber strips, 2 avocado slices and 1 tomato slice over the spread on each piece.  Place a few leaves of the salad on top of the tomatoes. Roll the greens.  Stick toothpicks through the wraps, if required.  Serve the remaining salad on the side.

Note: I didn’t have time to make rolls and simply created a very delicious salad the next day by mixing everything together (I sliced the collard greens into ‘noodles’).

Raw Nacho Cheeze Dip

22 Jul

Raw Nacho Cheese Dip

Smooth, ooey-gooey and it never hardens!  Rich in B12 and omega 3 fatty acids, this is the perfect raw cheese dip for Tortilla/Corn Chips, along with Pico de Gallo and Guacamole! My hubby finishes half of it everytime I make it (ahem… when there is the very rare chance of store bought organic tortilla chips in our house…)!  Till I create a better dehydrated corn chip recipe, I thought I’d share this dip with you!  Enjoy!

Puree together in a blender:

1/8 tsp turmeric
1/2 tsp ground cumin
1 tsp sea salt
1 tsp onion powder
1 tsp garlic powder
1/2 tbspn maple syrup (or sweetener of your choice)
1 tbspn raw almond butter
1 1/2 tbspns unpasteurized mellow white miso
6 tbspns flax meal (I grind my own and have used both whole flax seeds or golden flax seeds with fantastic results)
1/2 cup nutritional yeast (I use Bragg’s)
7/8 cup water

Wait for a few minutes to allow the flax seeds to thicken the mixture.  Serve!

Raw Asparagus is Delicious!

20 Apr

Raw Asparagus from the Garden

I said in one of my previous posts that I don’t like to eat asparagus raw… I have to take that back! My friend Victoria and her husband gave us fresh asparagus from their garden. It was tender, sweet and almost creamy – so unlike the woodsy, fibrous ones I buy.

Cashew Dip

Raw Asparagus with Cashew Dip

Serve with this Easy Cashew Mayo or Dip

Puree all together:

1 lemon, juiced
2 stalks celery, chopped
3 cloves garlic, minced
2 tbspns extra virgin olive oil
2 tbspns water
1/2 cup raw cashew butter
1 1/2 tsp sea salt or to taste
choice of herbs and spices, according to taste

An easy and healthy appetizer in 5 minutes! Gotta love that!


Asparagus with Balsamic Vinaigrette

6 Apr



One of the best things about spring… ASPARAGUS!  Asparagus is full of antioxidants and an excellent source of vitamin K, folate, vitamin C and A.  It also has significant amounts of vitamin B1, B2, B3, B6, phosphorus, potassium, fiber, manganese, copper and protein.

We love asparagus at our house. Recently, after not having asparagus for a while, I served some for dinner.  We have a rule that everyone has to have greens at each meal, which isn’t so popular with my son all the time.  But after a few bites of Asparagus with Balasamic Vinaigrette, he exclaimed: “Mama, I didn’t know asparagus was so yummy!  I love this!” He ate a whole bowlful.

But like artichokes, my family and I (yes, even a die-hard raw foodie like myself) prefer the taste of artichokes and asparagus when slightly cooked.

Here is a very simple way to serve steamed asparagus:

Lightly steam for 5 – 10 minutes:

2 pounds asparagus, bottom inch or so trimmed where tough and stringy, cut into 1 inch pieces or keep whole

Dress with balsamic vinaigrette:

1/4 tsp black pepper

2 tsp sea salt, or to taste

2 cloves garlic, minced

3 tbpns balsamic vinegar

4 tbspns extra virgin olive oil

Serve warm or cold the next day.  Sprinkle with nutritional yeast, if desired.

Cauliflower Popcorn

20 Mar

Cauliflower Popcorn

Thank you Anniespickns for reminding me about Cauliflower Popcorn! I had heard about this first from Nomi Shannon, but her version was dehydrated. And frankly, the longer one eats a highly raw diet, the less one favors dehydrated foods. Besides, I had tried the dehydrated cauliflower popcorn and found it too chewy… the boys wouldn’t eat it but fresh raw cauliflower popcorn? I had to try it!

“Not bad!” my husband said to cauliflower popcorn, a healthy snack packed full of B vitamins and amino acids from nutritional yeast and anti-carcinogens from cauliflower.

Here it is, so easy and simple!

Mix all together in a bowl:

sea salt (my general ‘rule’ is 1 tsp per 1 pound of food)

1/2 – 1 tbspn cumin or coriander (this makes a great match with nutritional yeast! use cumin for a spicier flavor, coriander for a milder one)

1/4 cup nutritional yeast or more, to taste (not a raw food, but many raw vegans eat it for B vitamins)

a head of cauliflower, florets cut into small bites like popcorn

Serve immediately. Tastes great even a day after.


Broccoli and Cauliflower reduce risk of developing hereditary cancer

Nutrients in cruciferous vegetables found to induce death of cancer cells

Super-Veggies: Cruciferous Vegetables: “A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.”

Easy Carrot Crackers

4 Jan

These are delicious.  Husbands and kids love them.

Blend in food processor until desired consistency and dehydrate at 112F till dry and brittle (turn over halfway trhough):

2 cups flax seeds, soaked overnight with 2 cups water

1 tablespoon salt

3 cloves garlic

3 carrots

more water if necessary

My Boys will eat up their RAW Avocado, Tomato and Corn

19 Oct

One of the easiest ways to get my husband and son to eat raw is by serving up raw corn and guacamole!

My local CSA (Community Supported Agriculture) program has sent me fresh corn for the pass few weeks.  My son will eat the fresh raw corn on the cobb.  My husband likes his raw off the cobb with garlic. 

Mix together:
corn off the cobb
garlic powder
sea salt
extra virgin olive oil
cilantro, optional

Fresh corn eaten in moderate quantities balances all constitutional types according to Ayurveda. It is a warming food that strengthens the body and aids in kidney and bladder functions.

At the same meal, I will serve a simple guacamole with homemade raw chips.  It is a great way to get younger kids active in the kitchen – especially when they get to mash avocado with a mortar and pestle!
Have your child mash with mortar and pestle:
1 garlic clove, first then
2 avocados
Chop and add:
1 tomato, diced
1 jalapeno, diced
1 lime, juiced
1 small bunch of cilantro, chopped 
salt, to taste
scallions, to garnish

Serve with homemade flax seed chips.

Avocados strengthen the body and restore the liver, lungs, plasma and skin.  They are considered a heavy food, however, and therefore must be eaten in small amounts.

Coconut Gazpacho

13 May

We always hear about Tomato Gazpacho.  What about Ajo Blanco?   The Andalusian Ajo Blanco is a white gazpacho that is traditionally prepared with bread, almonds, garlic, water, olive oil, salt and vinegar.  In my raw Coconut Gazpacho recipe, I substitute the bread with ground flax seeds and the water with raw coconut milk.  Aside from being the highest plant source of omega-3 fatty acids, flax seeds are an excellent laxative and anti-carcinogen.  They remove toxins from the blood and intestines.  Coconut is a cooling diuretic.  It soothes and protects internal membranes and the skin.  It is also anti-viral, anti-bacterial and anti-fungal.  The benefits are numerous.  This soup is more filling than its Tomato counterpart, but just as refreshing.  This was a success at our house!  We all enjoyed it very much.  We hope you do too!
Puree in a high powered blender:
2 cups raw coconut milk (puree together flesh and juice of raw fresh Thai coconut) 
1/2 cup freshly ground flax seeds
1/4 cup extra virgin olive oil
1/4 cup raw almond butter
3 tbspn raw apple cider vinegar
1 tbspn raw honey
2 tsp sea salt
1 clove garlic (if you like it less pungent, use only 1/2 a clove)
Place soups in bowls and garnish with:
slices of fresh raw Thai coconut meat
slices of red grapes
raw honey

Note: I learned the other day from The Raw Gourmet that it is most beneficial to consume less than 4 tbspn of flax seeds a day, more would be toxic.  Flax seed oils, on the other hand, are not toxic over 4 tbspns.

Raw Vietnamese Spring Rolls

4 May

Raw Vietnamese Spring Rolls

Ooh, this looks yummy!
I really do love Asian food for kids because vegetables are so easily hidden in something enticing, like in sushi or this Raw Vietnamese Spring Roll, which is filled with mung bean sprouts, lettuce and mint leaves.  Not only that, but the rice paper has been substituted by dehydrated coconut milk.  The mix of  the sweetness in the coconut and the slightly spicy sauce makes for a really refreshing appetizer on a hot day.
The Coconut Paper: I discovered the idea of using coconut as the wrap from The Farm.
Puree together the fresh juice and the fresh meat until you get coconut milk.  Pour these in rounds on a Texflex sheet and dehyrdate at 105F till dry, about 6-8 hours.  Carefully lift the coconut paper and set aside.
The Filling:
kelp noodles, rinsed and soaked for 1 hour to soften, optional (I have heard this isn’t really raw – but I’m not sure, you can just use more mung beans if you don’t have any kelp noodles)
mung beans sprouts
fresh mint leaves
Place coconut paper down, followed by lettuce.  Add the rest of the filling on top. Wrap. Serve with the sauce and garnish with mint sprig.
The Sauce:
Blend together in a food processor:
2 pieces chili, like jalapeno, seeded (optional if your kids don’t like them)
2 cloves garlic
1/4 cup honey
1/2 cup water
1/4 cup lime juice
1/4 cup sweet miso paste
1 tbspn carrot

Mung Bean Sprouts are very cleansing but also nutritious and therefore great for detoxification.