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Raw Blueberry Bars

26 Jun

A Raw Blueberry Bar

Thinking about really nutritious, fresh, un-processed, Raw Pop Tarts or Raw Cereal Bars or Raw Fig Newtons?  Either for breakfast, a snack or a dessert, this is it! This truly healthy recipe is very easy, simple and the family will love it.  Blueberries are now in season and tastes fantastic with vanilla, coconut, lemon and maple syrup!

Raw Pastry

Grind into a fine flour with a Vitamix or Coffee grinder:

1 cup sprouted and dehyrated soft wheat berries*

* Alternatives: sprouted and dehydrated oat groats (or simply grind rolled oats if this is easier), soaked, rinsed and drained nuts (make sure they are dry thoroughly – I usually store them in the fridge for a few hours in a sieve after rinsing them)

Place in a bowl and add:

1/2 tsp sea salt
1/2 tsp vanilla extract (without alcohol)
1 tbspn extra virgin coconut oil
2 – 3 tbspns maple syrup, according to taste

Mix together.  Flatten with the palm of your hands or a roller on a flat surface. Refrigerate or freeze until hard.  Carefully separate pastry from surface.  Cut into long strips and store in an air tight container in the refrigerator until ready to serve.

Blueberry Jam

Mix together in a food processor:

1 tsp fresh lemon juice (optional but brings out the taste of sweet blueberries)
1/4 cup dates, soak if required
1 cup fresh blueberries*

*Alternatives: You can use your choice  of seasonal fruits here, like strawberries, figs, etc.

To Serve A La Minute

Place pastry strips on a flat surface.  Top half of each strip with blueberry jam and fold the other half on top to form a type of sandwich.  Serve immediately.

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Spring Salad with Sesame Dressing

14 May

Spring Salad with Sesame Dressing

It’s easier to add more ‘raw’ foods into our daily diets than a lot of people think.

How?  Substitute unprocessed ingredients for the processed ones and voilá! you’ve got something RAW.

Here’s a quick and simple example of how I re-created a favorite Japanese Sesame Dressing.

Puree together:

2 tbspns Nama Shoyu (unpasteurized soy sauce instead of regular)

2 tbspns raw apple cider vinegar (instead of rice vinegar)

2 tbspons raw local honey (instead of white granulated sugar)

1/4 cup raw sesame seeds (instead of toasted)

1/4 cup raw tahini (instead of peanut butter or roasted tahini)

1/4 cup water (instead of stock)

Enjoy your truly raw and unprocessed Spring salad greens and/or microgreens (the latter from City Roots)!

That’s easy, isn’t it?

Sweet Oat Scones

1 May

Sweet Oat Scones

One thing many people miss when transitioning into a more raw foods diet is bread. While there are lot of raw crackers, flat breads and veggie chips, ‘white’ breads are more difficult to replicate raw. Without the use of yeast or baking soda, raw foods simply don’t have this light and airy quality. Instead, raw breads are dense, filling and nutritious: satisfying us instead of leading us to crave more and more.

This raw sweet nut-free bread recipe is simply delicious. It reminds me of thick sweet Portugese bread or a sweet bagel. It will satisfy if you crave those heavy breads. Very versatile, you can use this batter to make Blonde Brownies, Vanilla Cupcakes, Oat Muffins, or as above, Sweet Scones. You don’t need to dehydrate these, which makes it ready in 5-10 minutes if you have all the ingredients ready!

The Sweet Bread

Like my Mama Won’t Mind If You Have Another Of That Chocolate Cake, this batter consists mainly of dates and oats.

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 a fine flour. EASY ALTERNATIVE: grind rolled oat flakes into flour.

The Batter

Place in a food processor and mix together:

1/4 tsp sea salt

2 tsp vanilla extract

1 1/2 cups dates, pitted

Add in and process together:

2 cups oat groats that have been processed into fine oat flour as above (ALTERNATIVE: you can use rolled oat flakes that have been ground into a fine powder)

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

2 tbspns raw local honey

Mix in:

your choice of additions, like raisins or currants or cacao nibs

Form into your choice of shapes. For the scones, I used silicone mini-cupcake molds. You can place in a square pan and cut them into squares too. Just remember to grease your molds with oil first to ease removal.

A Raw Afternoon Tea

Accompaniments

(I was inspired to make these after reading Ani Phyo’s Ani’s Raw Food Essentials!)

Salted Butter

I love this alone with the Sweet Oat Scones because of the play of tastes between salty and sweet.

Mix together in food processor or by hand:

1 – 1 1/2 tsp unpasteurized white miso

1/4 cup coconut butter

Strawberry Jam

My boys prefer this alone with the scones.

Mix together in food processor or blender:

1/4 – 1/3 cup dates, pitted, to taste

1 cup strawberries

Enjoy your Afternoon Tea with some Sun Tea too!

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!