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Keto Fat Bomb: Sweet and Creamy Avocado Mash

29 Jun

Avocado will always be a sweet fruit to me. Wish I had a sexier photo for this one… but all I wanted to do was to eat it all up.  Growing up, this used to be one of my favourite foods: simply mashed up avocado, sweetener, and heavy cream.  Now that I have embraced the Keto Way of Eating, I can now enjoy all these fats again!

Avocado

Sweet and Creamy Avocado Mash (1 serving)

This is such an easy and quick fat bomb! 3 ingredients, 3 minutes!

Ingredients:

  • 1 whole avocado
  • 1 Tbsp Swerve, erythritol, or xylitol, or more to taste
  • 2 – 4 Tbsp heavy cream, to taste

Method:

  1. Mash all the ingredients together with a fork.
  2. Taste and add more sweetener or cream.
  3. Enjoy!

Note:

This serving has 4.4 g of NET carbs, 4.3 g of protein, and 43.3 g of fats. I did not add the sweetener to this recipe’s nutrition facts as erythritol/swerve/xylitol are not real sugars and our bodies lack the ability to break them down. Because of this, we can safely NOT include their sugar alcohol amount in our overall carbohydrate count.

 

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Psst, Pass the Pignoli-Free Vegan Pesto Pasta Please!

17 Sep

No pine nuts here. My son says he doesn’t feel well after eating them. So, why not substitute with our go-to sub for anything nutty: sunflower seeds? Also, no olive oil here. I’m using avocados instead.

pass-the-pignoli-free-pesto

Pignoli-Free Pesto

Put all the ingredients in a food processor:

  • 2 garlic cloves
  • 1/4 c sunflower seeds, soaked a couple of hours to soften
  • 2 c mix of basil and spinach leaves, packed in
  • 2 medium small avocados

Blend well until smooth. Add the following to taste:

  • 2 tsp sea salt
  • juice of 1 1/2 lemons
  • 1/4 c nutritional yeast

pass-the-pignoli-free-pesto-2

The Pasta

Cook 16oz of your choice of pasta. Save some pasta water before draining. Add the pesto to the pasta and mix well. Add pasta water to thin the sauce, only if needed.

Note: Raw Vegans, you can use zucchini or kelp noodles instead.

To Serve

At the table, serve with extra:

  • nutritional yeast or your choice of cheese
  • coarse sea salt

pass-the-pignoli-free-pesto-3

My husband happily eats this Pesto Pasta as is. My son needs more of a cheesy taste. I prefer to sprinkle some coarse sea salt over my pasta and mix it in. The extra salt deepens and enriches the flavors of the Pesto. Enjoy!

Sensous Sandalwood Soap

7 Oct

I wanted to create a Sandalwood Soap with the look and feel of wood, as well as the sensual fragrance of sandalwood. Here it is!

Sandalwood 2

Recipe:

  • 10% avocado oil (for a more moisturizing soap)
  • 25% coconut oil
  • 65% olive oil
  • water
  • lye (NaOH)
  • run it through my fave soap calculator to get the amount you want

At trace, add 1 1/3 T Sandalwood fragrance oil/pound and 0.5% of ingredients of grapefruit oil as a preservative. Divide the batch into 3 and to:

  • 1/3, add 1 T activated charcoal/pound
  • 1/3, add 1 tsp red clay/pound
  • 1/3, add nothing.

Sandalwood Soap

I used a cardboard box as my mold and lined the inside with a plastic bag:

  • pour the red clay batch in first
  • top it with the plain and charcoal batches in lines down the mold
  • use a thin tool to make circular patterns on the top of the soap for the design
  • cover with a towel and allow to gel for 24 hours
  • remove towel after 24 hours
  • unmold and cut after 48 hours
  • cure for 4 – 6 weeks

Raw Chocolate Pudding

29 Jun

Raw Chocolate Pudding

bananas, avocados, dates and cacao powder

DIY Raw Anti-Aging Face Mask and Moisturizer

6 Sep

DIY Face Mask

This Face Mask is so delicious… I was eating it before, during and after applying it on my face! I adapted PeggyKotsopoulos’ Anti-Aging Homemade Natural Skin Face Mask recipe into a Raw Vegan one.

Simple Face Mask Ingredients

Raw Vegan Face Mask

Puree all together:

  • 1 banana (potassium revitalizes the skin)
  • 1 avocado (for vitamins A and E to soften the skin)
  • 1/2 orange, juiced (vitamin C)
  • 1 big spoonful raw almond butter (more vitamin E and protects skin from pollutants)
  • 1 big spoonful raw honey (for blemishes and zits, and anti-aging properties) (if you don’t use honey, try olive oil or a few drops of sea buckthorn oil instead)

Step 1: Apply generously to your face. Leave it on for 10 – 20 minutes. It will begin feeling firm and tight.

Step 2: Wipe off. My face felt kind of ‘matte’. Then rinse.

Step 3: Apply just enough DIY Anti-Aging Moisturizer and feel your face loving it. Notice my cheeks are a little rosy and glowing.

Anti-Aging Moisturizer

In a small tub, mix together:

Peggy’s book Must Have Been Something I Ate also contains other very easy and simple homemade beauty products, suck as natural skin exfoliators, toners, lip balm, lip gloss, body moisturizer, cellulite treatment, acne zapper, age-spot remover, teeth whitener and breath freshener.

Step 4: Allow your face to soak it all in.

I was surprised that extra-virgin olive oil is not at all greasy. The skin soaks it all in and my skin feels wonderful!

Half Raw and Half Cooked: Avocado, Corn and Tomato Salad over Beans

21 Apr

Corn Salad over Beans

We got to our local health food shop just in time the other day to buy the last 5 ears of local and organic sweet corn.  We were excited because we love our Avocado, Corn and Tomato Salad!  We enjoy the salad plain, or in lettuce as wraps… or even in a half-raw/half-cooked meal.  Today, we enjoyed them over Mashed White Kidney Beans.  Yummy!

For Mashed White Kidney Beans (the easy for Mama way): 

1. Soak 3 cups of white kidney beans in water overnight.

2. Drain and rinse the beans the next morning.

3. Place in slow cooker on high until soft (usually around 9 hours).

4. Drain.

5. Heat a pot and add 1/2 cup of water.

6. Sweat 1 chopped sweet onion in the water until softened.

7. Add 2 tsp ground cumin.

8. Add all the cooked beans and mash.

9. Season with some sea salt and your choice of herbs.

Raw Corn Salad on top of Cooked Mashed Beans, served with Flax Crackers

To Serve:

1. Place some mashed beans on a plate.

2. Top with Avocado, Corn and Tomato Salad.

3. Garnish with cilantro or a flax seed cracker.

4. Enjoy!

Blissful Bites: Heavenly Raw Chocolate Mousse

8 Mar

Heavenly Raw Chocolate Mousse is also heavenly to prepare with only 5 ingredients. You will have a delightful dessert in less than 10 minutes (clean up included)!

When little hands help... you never know what they are going to add. Hmph... those sprinkles don't look like anything RAW to me, but what's important is he's helping me create a RAW TREAT that he absolutely loves.

As my sous-chef, I think my son purposely miscounted the dates and added 1 more to our mixture.  It was a little sweet for me and my husband, but my son was in dessert heaven.  The recipe is reprinted here with the kind permission of Christy Morgan, chef and author of Blissful Bites.

Blend until it becomes a paste:

12 dates, soaked for 2 hours and pitted, or ¾ cup maple syrup (we used wet dates, so we didn’t need to soak them)

Add and blend until smooth:

2 ripe avocados

1/3 cup raw cacao powder (we used raw carob powder)

1 tsp vanilla flavouring or 1 fresh vanilla bean

Serve in martini glasses with:

4 strawberries, sliced

Makes 2 – 3 servings.

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.

Wraps

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’).

Figs and Arugula Salad

19 Jun

Figs and Arugula Salad

I would think Figs, Cherry Tomatos and Avocados would entice my son to the salad tonight, but he exclaimed “No more salads!  Only Green Smoothies for me!”  So, while our son finished his organic Peach and Spinach Smoothie, my hubby and I got to enjoy this all to ourselves.  Sometimes, I am kind of glad when there are extras for me!  This was delicious!

Sweet Balsamic Dressing

Mix all together:

1 tsp sea salt

1 tsp maple syrup

1 tbspn balsamic vinegar

3 tbspns extra virgin olive oil

Salad

Place in a platter:

5 oz arugula

handful of quartered figs (you can also substitute with peaches)

handful of halved cherry tomatoes

an avocado, sliced

Drizzle dressing on salad.  Enjoy!

Picnic Wraps

18 May

Corn Picnic Wraps

For the past 2 weeks, our health shop has had organic corn, which my boys both love raw.  Lately, we’ve had a lot of plain raw corn.  The weather has been great for eating outdoors too and we’ve enjoyed our corn in Picnic Wraps.

Mix all together:

1 – 2 tsp sea salt
1 – 2 garlic clove, minced
1 jalapeño pepper, minced
1 tbspn lime juice
2 tbspns extra virgin olive oil
1 cup of cherry tomatoes
1 handful of cilantro leaves
1 avocado, cubed
4 ears of corn, off the cob (organic please!  no GMOs for us)

Serve in lettuce or Napa cabbage leaves.  You can also try collard greens

Mama Won’t Mind If You Have Another Of That Chocolate Cake

30 Apr

Mama Won't Mind If You Have Another Of That Chocolate Cake

The Cake

Besides the coconut oil in the icing, this is a nut-free raw cake! Mainly oats and dates, this batter is versatile. You can make it into a brownie, cookie, cake, crumbs for fruit desserts, etc.

The day before you make the cake, prepare the oat flour: 1. Soak oat groats overnight. 2. Drain and rinse. 3. Dehydrate until thoroughly dry by placing on 2 mesh screens on trays so the groats don’t easily fall out. I place the dehydrator on full for 1 hour then decrease the temperature to 105F. This takes about half a day. 4. Process 2 cups of dehydrated oat groats in a high speed blender, such as aVitamix, to make flour. EASY ALTERNATIVE: grind rolled oat flakes into flour.

Batter: Place in a food processor and mix together:

1/4 tsp sea salt

1/2 cup raw cacao powder (you can substitute with raw carob powder)

1 1/2 cups dates, pitted

Add in and process together:

2 cups oat groats, processed into oat flour as above (ALTERNATIVE: you can use rolled oat flakes and grind into a powder)

Add slowly to the powdery mixture until you have a batter that sticks together:

6 tbspns raw local honey (you may need less)

use silicone molds for easy removal

Grease molds with extra virgin coconut oil (or olive oil). Place batter in molds to create small mini-cupcakes or layers of cake. Remove and set aside.

Mama Won't Mind If You Have Another Of Those Chocolate Cupcakes


Chocolate Icing

How healthy can this chocolate icing be??? Avocado (vitamin E!) and coconut oil (the benefits are amazing)? WOW. And this icing can be used to top anything! Fruits, cupcakes, cookie, as a dip, top raw ice cream (banana ice cream or almond ice cream)… yum!

In a food processor, mix together:

1/4 cup raw cacao powder (or raw carob powder)

1/2 cup extra-virgin coconut oil

1/2 cup raw local honey

1 medium avocado

Pipe on top of cupcakes or place in between layers of cake, then pipe top of cake.

Note: Depending on your dates and honey, your cake may be just right or a little on the sweet side. If it is a little too sweet, you can use fruit (mashed up banana as ‘cream’, strawberry slices, raspberry, or other seasonal fruits) as the filling in between layers to break up the sweetness. Enjoy!

Top 12 Kid-Friendly Year-Round Raw Superfoods

7 Mar

After discussing the top 5 reasons to feed our children more raw vegan foods, I thought it would be good to list the most kid-friendly raw foods that are in-season all year round and/or available all year round.  It is best to find organic, local and in-season foods, but sometimes it is just not possible for many reasons (one being I have a monkey who loves bananas and we don’t grow bananas where we live).

So, here is a list of 12 superfoods that are full of, as my son says, “En-zines! En-zines!”

Hope your kids enjoy these living and enzyme rich foods!

FRESH FRUITS

1. bananas – all kids love bananas.  They are rich in enzymes, best eaten just ripe when there are brown spots on the skin.  Many kids are monkey bananas for them in

  • breakfast – cereals, granola, porridge, pudding
  • green smoothies – a must in any
  • ice cream – with the texture of real ice cream, you can add different ingredients to change its flavor
  • lollipops – name me a kid who doesn’t like them!

2. apples – sweet and crunchy!  Full of phyto-nutrients and anti-oxidants, what’s there not to love in

  • breakfast – in our favorite Raw Muesli and a yummy accompaniment to Almond Yogurt.
  • easy snacks – simply slice one up and serve with or without a dip, or create Apple Sandwiches
  • raw Applesauce
  • immune booster ‘tea’: mix together equal parts of apple cider vinegar and honey, add water to taste
  • veggie juices – to make it more palatable for kids. I know my son prefers apple green juices over carrot ones.

3. lemons – rich in raw vitamin C and bioflavanoids.  Enjoy in

  • salad dressings: 1 tbspn lemon juice, 2-4 tbspns extra virgin olive oil, 1 tsp sea salt, spices and herbs
  • raw lemonade

4. avocado – rich in protein, enzymes, fiber, potassium, vitamin E and healthy fats.  Avocados add a richness and creaminess in

  • dips – Guacamole
  • soups
  • a simple side – sliced with a little sea salt and extra virgin olive oil
  • desserts – creamy chocolate Sundae

5. papaya – loaded with living enzymes, papaya contains papain, a digestive enzyme which helps break down protein and soothes the stomach.  Enjoy in

FRESH VEGGIES

6. romaine lettuce – rich in vitamin A, vitamin K, folate, vitamin C, manganese, and chromium, it is also a very good source of dietary fiber.  It is the mildest of all leafy greens and the easiest for kids to learn to love.  Enjoy in

  • easy salads – Kid’s Only Salad and South Asian Salad
  • smoothies – in any smoothie, this is the easiest way to get kids to eat them
  • as wraps – simply place a banana in a leaf, topped with almond butter and honey or dates or nama shoyu, or other filling

SPROUTED GRAINS

7. sprouted oat groats: a good source of dietary fiber, significant amount of vitamin B1, potassium, iron, phosphorous, selenium, zinc, manganese and magnesium.  Enjoy in

RAW NUTS and SEEDS

8. almonds – higher in fiber than other nuts, contains healthy omega-9 oleic fatty acids, calcium, phosphorus and magnesium. Enjoy in

  • Almond Butter – use it instead of peanut butter on bananas with honey, or in lettuce wraps
  • Almond Orange Salad Dressing
  • Raw Almond Milk – soak 1 cup of almonds overnight, rinse and drain the next day, process in a high speed blender with 4 cups of water and your choices of sweetener (honey, dates, to taste) and flavor (cinnamon, vanilla, cardamom)
  • Raw Almond Yogurt

9. coconut – besides being anti-viral, anti-bacterial and anti-fungal (Coconut Research Center), coconuts are highly nutritious, rich in fiber (4x as much as oat bran and 2x as much as wheat bran or flaxseed meal), vitamins and minerals.  We have a tub of coconut oil in my son’s bathroom and he enjoys eating the butter as I lather moisturize his skin with it. Enjoy in

  • breakfast – granola
  • coconut oil – in desserts, pit a date and place a little coconut oil inside, close and enjoy
  • creamy milk – simply blend together fresh raw coconut water and meat from one coconut.
  • Pina Colada smoothie – blend together water and meat from 1 coconut, 1 banana, 1 cup pineapple, 1 tbspn honey.
  • soups – we love my Coconut Gazpacho, but you can make a simple Avocado Coconut Soup by blending 1 avocado and water and meat from 1 coconut and your choice of flavours (curry, vanilla, sea salt or honey)

10. sunflower seeds – excellent source of vitamin E, as well as vitamin B1, manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.  We enjoy this is our son’s fave salad

11. flax seeds – great source of omega-3 essential fatty acids, good source of dietary fiber, manganese, folate, vitamin B6, magnesium, phosphorus, copper and lignan phytonutrients.  Enjoy as

SWEETENER

12. raw local honey – not only will this help with seasonal allergies, but this is an unprocessed sweetener that kids just love.  Since finding out more about the negatives of agave syrup, honey is now our favorite liquid sweetener.  Enjoy in

  • breakfast
  • chocolate syrup with raw cacao or carob powder
  • desserts
  • toppings or dips for cut fruit

Our Green Valentine’s Day Sundae

13 Feb

 

Our Green Valentine’s Day Sundae

Who can resist this for breakfast or dessert?  My son wanted his Banana Lollipops today, but when he saw me preparing this, he changed his mind.

We all love this.

Happy Valentine’s To You!

For The Green Pudding, puree in blender together:

2 bananas

2 avocados

1 big naval orange

Place in sundae glasses.

Sprinkle top with ground flax seeds.

Top with Cacao Syrup, mix together:

2 tbspns raw cacao powder (or carob)

4 tbspns raw local honey

Sprinkle top with raw cacao nibs.

Serve and Enjoy!

Saffron Spiced Sweet Potato Soup

30 Nov

One thing that my family and I have had difficulty finding is good raw sweet potato soup recipe.  So, I created one.  This is smooth and subtle.  We love it.
Let saffron steep in citrus juices for 10 minutes:
Pinch of saffron
2 limes, juiced
4 oranges, juiced
Puree citrus mix with the rest of ingredients:
4 teaspoons sea salt
1 tablespoons honey
2 cloves garlic
2 scallions, white and green parts
4 fennel stalks (or celery)
1 avocado
2 medium sweet potatoes, peeled and chopped (around 7 cups)
Garnish with:
Pecans coated in honey
Fennel leaves

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.