Poppy Seed Bars

 I love poppy seeds so much that I really don't need to make them into any kind of special recipe...I simply eat them with a spoon. Yes, I am a poppy seed monster. : ) But I felt like playing around and wanted to create the raw version of something I used to buy a lot in a store in Hungary. There it's called "mákos pite", which translates into "poppy seed pie" but I couldn't imagine anyone would call them "pie" here. If you ever walk into a European pastry shop chances are you will find a selection of pastries and sweets with poppy seeds. I'm not talking about a little bit of whole seeds sprinkled on top of a roll, etc.....no, I mean the "real thing" with piles of black filling that beat chocolate or any other sweets in my world. It has no competition whatsoever. And yes, I have health benefits to add to that because they're incredibly rich in minerals (I highly recommend them if you're anemic). I even took a picture for you that speaks for itself... Poppy seeds are also a complete protein (!) and especially high in oleic and linoleic acids, which is particularly good if you struggle with your cholesterol levels. Rich in B vitamins and antioxidants, these seeds are also soothing to the nerves, and can help you sleep.
I know some of you might freak out and think "what in the world is this???" If you grew up in the U.S. chances are you're used to poppy seeds in very small amounts only in salad dressings or sprinkled on top of bagels. Well, here's your chance to try something new that might just become your new addiction too. : ) Their nutty flavor held my sister and I captive from the time we were able to hold a fork and poppy seed pasta, gnocchi, pastries, etc. were always what we screamed for every time we were asked "What do you girls think we should make for lunch tomorrow?"  

Minerals in 1 ounce of poppy seeds. ~ You'll get more than this in just one bar!*

Poppy Seed Bars
Ingredients:
(Makes 8 bars)
1/2 cup agave syrup/honey
little water
You will use some of this for the pastry and some of it for the filling.

For the "pastry" layers:
1 cup quinoa flakes (or rolled oats/barley, etc. if you use any of those)
4 tbsp almond flour (if you can't get almond flour just grind some almonds or use more flakes/rolled oats, etc.)

For the filling:
2 cups ground poppy seeds
pinch of ground vanilla (or vanilla extract)
4 tbsp raisins/currants

Directions:
1. If you're using honey melt it if necessary because you want is as pourable as possible. Add a couple of tablespoons of water (or nut mylk if you prefer) to it and mix well.
2. Grind the quinoa (or whatever you're using) and mix all the pastry ingredients with just enough of the honey-water to get a crumbly texture, which sticks together and can be pressed into a dish.
3. Mix the filling ingredients with the rest of the honey-water.
4. Line a small dish (mine was about a 3 in x 6 in, which is ~ 7-8 cm x 15 cm) with plastic wrap and, with a spoon, press half of the pastry batter into it followed by the poppy seed mix and finished with the rest of the pastry mix. Press all of them down as hard as you can. Place it in the fridge to settle and harden. It'll be easier to slice and it will hold together better. I cut my batch into 8 bars. Use a really sharp knife and be as gentle as possible...after all, they're not held together by eggs, etc.

I am a little bit shocked by how much these resemble the traditional, baked version. I didn't expect them to come out like that. The truth is, I was planning on recreating a poppy seed filled wafer that is just two very thin layers of wafers filled with tons of poppy seeds. I have no regrets...I think I ended up with something even better and these kinds of pastries definitely have their place on the holiday table....just in time for Christmas. Needless to say, I devoured all of them in a couple of hours... : )
I hope you'll love them too. Enjoy!
If you have questions, just ask!

*Sources: http://nutritiondata.self.com/facts/spices-and-herbs/203/2

Creamy Celery Root Soup

Yes, I know, my last post was soup too. Well, I've been on a soup-creating marathon and this is just the beginning. There's nothing like a bowl of tasty, warm soup on a cool day. Celery root soup is one I always liked cooked so I had to come up with a raw version and voilà, here it is. It couldn't have come out better...

Health Benefits of Celery
The list is quite long so you will thank yourself for using it. Celery is at least as good for you as it is aromatic and flavorful. The root is more commonly used in European countries but it's available at grocery stores in the U.S. too, and through all seasons. It is very high in fiber and happens to be a great weight-loss food due to its low calorie content. It's full of antioxidants, high in vitamin C, and K, and calcium, which boils down to its abilities to boost your immune system, to help prevent cancer, and to strengthen your bones. Its anti-inflammatory qualities provide relief from joint pain so they are a very good vegetable to snack on if you have arthritis. It can help diminish migraines and calm your nerves ....and the list goes on. It's a good idea to make friends with this crunchy vegetable if you haven't yet done so.

Raw Creamy Celery Root Soup
Approximate Ingredients:
(Makes 1 good size bowl)
1 small carrot
1/2 celery root
2 green onions
1 clove garlic
2 tbsp (or more) tahini or a generous handful of cashews
1.5-2 cups (or as needed) warm water
1/2 tsp salt 
little turmeric (if you like it)
cayenne pepper, black pepper, and cumin to taste

Directions:
It's so simple that I could just say: "Peel, chop, blend, and you're done" but I will break it down:
1. Peel the celery root and the garlic (to avoid having to peel the garlic put the whole cloves into a garlic press to squeeze them out...the peel will be left behind)
2. Chop all the ingredients into smaller pieces to help your blender
3. Place everything (with only some of the water) in the blender and whirl it up
4 Taste test it and add more salt, spices and water as necessary
5. Pour into bowl(s) immediately, drizzle with olive oil if you'd like and garnish with your favorite herbs/spices, etc. Enjoy and be grateful for every spoonful! : )

P.S: I have a new favorite that I will be posting soon! Have I mentioned that I love soups???

Banana Buckwheat Pancakes

Two ingredients is all it takes to have what you thought you couldn’t have if you eat raw! The processed white flour and sugar, the milk, and who knows what else (I’ve never made any common pancakes) have all been replaced by some really popular fruit and less known seeds ground into flour. I’ve talked about the health benefits of buckwheat before but bananas are a different story so here we go…

Bananas’ Health Benefits
Famous for being really rich in potassium, these monkeys’ favorites are also very high in vitamin B6 (pyridoxine) which helps efficient metabolism and prevent heart disease, is important for brain function, and is a “mood lifter”. Wait, does that mean pancakes would help if I’m depressed??? Yep, these kind sure would! That’s not all though, since the most popular fruit in North America is very high in vitamin C, manganese, magnesium, and fiber too. Strong bones, healthy nerves and heart, along with good digestion, are all some of the good side effects of consuming bananas. They’re definitely not an eco-friendly choice if you live in the U.S. because all of them are imported but let’s focus on the positives…it’s still an unprocessed food that comes individually wrapped by nature and ready to hop into your lunch box (or your pancake batter).

Raw Banana Buckwheat Pancakes
Ingredients:
(Makes 2 of the traditional size or 6 mini pancakes)
3 very ripe bananas*
½ cup buckwheat flour
optional:
pinch of salt
sweetener
dash of cinnamon
maple syrup

*A ripe banana is, at a minimum, completely yellow but even better if it has some brown speckles already. There should be no sign of green areas for sure.






Directions:
In a food processor, make a batter by mixing sliced bananas, flour, and salt (and if you choose to, cinnamon and some sweetener). Pour the batter onto a teflex sheet just pouring enough at a time for the size of pancakes you prefer. Dehydrate for a couple of hours at 130 °F (54 °C) then lower the temperature to 115 °F (46 °C) and continue dehydrating for a few more hours. It will take at least three but it depends on how “dry” you would like them. Check periodically and flip them over whenever they peel off the teflex sheet somewhat easily. Be careful doing this, if you’re doing it too early. I didn’t dehydrate mine for too long because I was too impatient : ) so they were barely dry on top when I flipped them. It’s doable but requires care. Or just wait long enough! Good luck with that, when your house smells like a giant cookie or something of that sort…
Once they’re ready, serve them with maple syrup (not raw) or fresh fruit, jam, melted coconut butter, etc. The possibilities are endless. Ready for a raw Sunday brunch? What to serve is taken care of so make a list of friends to invite!

Yam Chips

It’s always good to have some savory snackables on hand too, right? Here’s one that will replace the ever-so-addictive, store-bought, chips and will satisfy even my vegan (but not all raw) husband! : ) Truth be told, he was the one who made the first batch of these! 

 

Yam Nutrition
These sweet tubers are full of health benefits. They have anti-cancer properties, loads of beta-carotene for your eyes and plenty of B vitamins, especially B6, which is good for your skin and keeps your nerves healthy. Thanks to high amounts of potassium, they can help stabilize your blood pressure and maintain normal heart functions, and since yams are very rich in copper they might even help you get rid if gray hair!

Raw Yam Chips
Ingredients:
Yams
Olive oil
Salt
Optional: Red or chipotle chili powder/your favorite spice

Directions:
Shave yams (using a peeler) or slice as thinly as possible. Toss with olive oil, salt and chili powder (if you choose to use it) and lay on teflex sheets. Dehydrate at 115 °F (46 °C) for several hours, until desired crispiness.
Alternative: if you don’t have a dehydrator, you may use your oven with just the pilot light on, or on the lowest setting (keep in mind though, it won't be raw if you go above ~ 115 °F). Share with friends!

Savory Midafternoon Snack

I've been using this season's fresh fruits, veggies, and herbs to create new recipes but today I balanced them with something more filling: a succulent portobello mushroom. Since I made it to the farmer’s market this week, I also had the sweetest, ripest, and juiciest tomatoes on hand. Of course I had to make something using some so I made pico de gallo to go with the mushroom “steak”. It took less than five minutes to prepare and the house smelled so good for hours!  

If you are already into mushrooms then you’ll be glad to hear that they’re not only yummy but good for you too! If you haven’t made friends with them, today might be a good day for your first rendezvous.

Health Benefits of Portobello Mushrooms
The dense and velvety texture of the beautiful caps are sure palatable but how well do they score in the nutrition department?
It may sound unbelievable but this mushroom's protein to carbohydrates ratio is nearly 50:50! They’re high in fiber and they almost qualify to be called a B vitamin complex. As an exceptionally high source of niacin (B3), riboflavin (B2), copper, selenium, pantothenic acid, phosphorous, potassium, and a very good source of thiamin (B1), folate (B9), vitamin B6, zinc, magnesium, and manganese, they’re just an absolute gold mine for vitamins and minerals. They’ll help strengthen your immune system, help protect your nerves and build or maintain strong bones, and safeguard against many types of cancer! Oh, and don't forget the copper's power to fight gray hair! There's more of this trace element in a serving of this mushroom than in a serving of molasses!!! I think that deserves at least an A-, right?


Herbed Mushroom “Steak”
Ingredients:
(per mushroom)*
1 portobello mushroom (cap only)
2-3 tbsp olive oil
1 generous pinch of finely chopped rosemary
1 clove of garlic
salt to taste (you may use nama shoyu or soy sauce, if you’re ok with soy products, and skip the salt)

*I recommend you make 2-3 mushrooms per person.  Multiply the listed amounts by the number of mushrooms you have.


Directions:
Clean the mushrooms just by brushing them off with your fingers (do NOT wash them). They’re pretty delicate so be careful not to chip/break them. Place them with the gills facing up on a dehydrator tray. Crush the garlic and mix all the marinade ingredients in a small bowl and drizzle it on the mushrooms. Dehydrate for 3-4 hours at 115 ˚F (46˚C). (If you prefer cooking them, you may place them in an oiled pan and bake them at ~375˚F (190˚C) for 45 minutes.)

Pico de Gallo
Ingredients:
(Serves 1-2)
1 tomato
1 jalapeno
couple of slices of red onion
a little cilantro
salt to taste
optional: you may add some lime and/or black pepper

Directions:
Chop and mix all ingredients and place in a serving bowl.

This is just what I decided to do but either of these will go well with other dishes, as a side. Yumm! : )

Tahini Tzatziki

What happens when the freshest spring cucumber meets creamy tahini? You end up with a delicious and satisfying salad that will also keep you cool.

My mother used to make tzatziki in the summer time, of course, using yogurt because I wasn’t raised vegan! This healthy alternative is packed full of nutrients. What better way to replace that heavy potato salad on the 4th of July weekend when most of us are already overeating during the family get together!? You really should give it a try, tahini is so yummy and so rich in vitamins and minerals. If you are eliminating all legumes and grains from your diet, incorporating foods that will provide you with high quality protein and all the B vitamins is essential! Tahini makes that list. 

Tahini Nutrition 

The creamy butter of sesame seeds is a very good source of vitamins such as thiamin (vitamin B1), riboflavin (vitamin B2), niacin (B3), and folate (vitamin B9), and minerals like calcium, iron, phosphorus, zinc, copper, and manganese! Thiamin, riboflavin, and niacin are important for energy production. Vitamin B1 supports the nervous system, B2 can protect your cells from oxygen damage and B3 will come handy for stabilizing blood sugar and processing fats. Most of us have heard that folate is a very important vitamin during pregnancy and that a deficiency of folic acid will seriously endanger the development of the fetus. But it doesn’t stop there! It plays an important role in red blood cell and skin cell production, keeps your bones strong, helps prevent osteoporosis and the build-up of homocysteine (which can lead to heart disease), and like B vitamins in general, supports your nervous system. Calcium and iron are commonly referred to as being important but we wouldn’t be able to build strong bones and tissue without a perfect balance between calcium and phosphorus. Most people who eat a high protein based diet would have to worry about getting too much phosphorus but the opposite might be true on a raw vegan diet if you don’t consume enough nuts and seeds. Molasses has been touted as having great benefits for the reversal of gray hair. Why? Because of its high copper content. Guess what, tahini has even more! Copper (and manganese) will help you maintain strong bones and will help your body fight free radicals as well. But it's so high in fat, isn't it? True, but again, it's fat that's good for you! Tahini contains mainly mono- and polyunsaturated fats which lower your risk of developing diabetes! All this adds up to a ridiculously nutritious dressing that is delish.…

Tzatziki

Ingredients:

(Serves 2)

4 tbsp tahini (sesame butter)

juice of 1 lemon

2 tbsp olive oil

splash of water for diluting

3-4 cloves garlic

1.5 cucumber (or a really large one)

2 tbsp chopped fresh dill/mint/or both

salt to taste

Directions:
In a bowl, mix the lemon juice with the tahini until smooth. Add the olive oil and some salt. Dilute it with some water to achieve the desired consistency and then crush the garlic and add to the dressing. Chop up the cucumber into small cubes (or shred it if you prefer it that way) and add to your mixture along with the herb(s). Garnish and serve.                                                                 

More info on vitamins and minerals at: http://www.whfoods.com/