Spreadable Heaven: Chocolate Hazelnut Butter

If you have even just a bit of interest in raw foods then, almost certainly, you're into nut butters too. They sure are "in"...and I doubt it's a temporary thing. It definitely isn't in my home, ha!
More and more companies are coming out with different flavored, even sprouted versions and the selection at health food stores is ever growing... However, if you'd rather make your own little jar of heaven instead of making extra trips to the store, then here's how you CAN.  No, you don't need a stone grinder. Yes, it would be nice, but let's be somewhat realistic, most of us don't have one of those machines sitting on the counter top. A food processor though...well, chances are you have one of those, and if you do, you're all set! You're just minutes away from indulging in your own creation of yumminess :)

By the way, home made nut butters make great Christmas presents too so you might as well stock up on a variety of nuts and other ingredients too.....to boost the flavor and nutrition density..

DIY nut butter, here we go..

Chocolate Hazelnut Butter

Ingredients:

(Makes about 7 ounces)

1 ½ cup hazelnuts

½ cup cashews

¼ cup (or more, to taste) coconut sugar

¼ cup cacao powder

ground vanilla

optional: coconut oil*

Directions:

1. Place all of the nuts in the food processor and process them until you see butter forming. You will get a crumbly mixture first, which will slowly transition into a creamier paste, and eventually oily butter.
*Depending on how oily or dry the nuts you're using are, you might need to help out with a bit of coconut oil, so add some if you think it's necessary. I didn't need any this time at all.
While processing the nuts, make sure you pause your machine every now and then and scrape the sides and the bottom to help the formation of butter and even mixing.
2. Add the coconut sugar, cacao powder and vanilla and process it more to get a homogenous mixture.
3. Enjoy it immediately or store the butter in a glass jar. Refrigerate it to keep it for a longer period and lessen the chance of the oils separating out.








You're welcome! : )

Hazelnut Nutrition
Filberts are exceptionally high in manganese and are a great source of minerals in general...a great food for your bones and for supplementing mineral-deficient diets.  They're also a very good source of B vitamins, especially B1 (thiamine) and, like most nuts, they're high in vitamin E...overall, a wonderful snack for healthy skin, your nerves, and to support fertility. As if you needed to justify eating some : )
Just enjoy...

♥
Dita 

Featured in Funky Raw, UK's raw food magazine

Fig Bread Gets Photobombed!!

Don't you hate when that happens?!?!

That's definitely NOT the case around here. I love living in a place where it does happen : )

I was trying to focus in on the food, which I'm about to share the recipe for with you in a moment…when she just elegantly walked into the picture. Needless to say, I was distracted for a few minutes and decided to watch the deer (there were three of them) around who are most welcome in the yard. But I did get back to work, eventually, so here's a recipe, with some unique photos this time…

I've been making fig bread for the past few weeks and can't get enough, it seems. What started out as an experiment last year, during fig season, continued and developed into a regular production around here….because it's simply delicious. So, I've decided to share this with you while figs are still available AND fresh pumpkin seeds are out too…a nice combination.

Besides the flavor…
This snack food is incredibly rich in minerals (almonds, figs, and pumpkin seeds are all loaded with nutrients good for your bones, heart, skin, and even libido!) and very satisfying and easy to take with you. I have been taking them along for trips I went on lately and even when I'm just out and about…they're nice to carry in your bag so you have something nourishing to reach for wherever you are.

Raw Foodie's "Manna"  - Fig Bread

(Ingredients for 2 trays worth - 72 pieces, the way I cut them)

2 cups almonds

½ cup chia seeds

8-10 mission figs*

~1 tbsp cinnamon (fine powder)

pinch of your favorite salt

optional: cayenne pepper to taste, few extra figs for topping

pumpkin seeds for topping 

Directions:
0. If you have time, soak the almonds for up to 8 hours (or overnight)
1. In a food processor, grind the almonds fine and then add 8-10 figs and process further.
2. Grind the chia seeds (if you have a spice grinder or designated coffee grinder, otherwise just use them whole) and add them to the mixture, along with the cinnamon, salt, and cayenne (if you're using any)
3. Spread your batter onto two reflex sheets (about half of your batter on one and half on another) to prepare for dehydration.

Now, this step is optional:

(4.) Process a few more figs into a jam-like consistency (doesn't take much) and spread a thin layer on top of the batter. This will make them look even prettier and provide a nice gooey surface to hold the pumpkin seeds on top.

With "fig jam" layer

Without "fig jam"

5. Score, according to desired shape and size (I usually make square ones, 6 x 6 = 36 per tray).
6. Sprinkle / carefully place pumpkin seeds on top of the squares nicely, pressing them into the batter gently.
7. Place the trays in the dehydrator and dehydrate them for 1-1.5 hours at ~130 °F (54 °C).
8. Carefully flip them onto other trays with screens only, peel the teflex sheets off from the bottom, and  put them back in the dehydrator for several hours (depending on how soft or firm you'd like them to be) longer at 115 °F (46 °C).
9. Devour some of what's left (after coming around and tasting them while "baking") and let the rest cool before putting them in containers for storage. Most of the time I don't even put them away though. If you're not using the dehydrator for something else for a while, you can just leave them in there on the trays to store and get some out to eat / take with you every day (as long as they last).

Enjoy your raw manna! : )

Tropical Bites Beat Donuts

What do you do when they ask you to bring donuts to a meeting?  Bring donuts, right?  Nope. At least, I didn't : )
I've made these instead. They're relatively quick, easy, have only a few ingredients, and everyone will love them…Not to mention the added benefit of nutrients in them.
These fiber-rich balls are high in minerals and you might even get some bromelain out of them. Bromelain, which is an enzyme found in pineapple, may help digest proteins and even have anti-inflammatory characteristics. Oh, and the nuts are rich in unsaturated fats, the kind that's good for you ;) and cashews happen to score 100 in the amino acid department, meaning that they're a very good source of and close to being a complete protein!  It's almost too much to get from a sweet snack, isn't it!?!

So, if you have a get-together to go to tomorrow, might as well pull out the following from your pantry and get to work or rather, dance in the kitchen while creating these tropical, magical bites!

Why did I choose to use pineapple? That's what I happened to have on hand and it was the main ingredient I wanted to work around. Use may whatever dried fruit you have for an alternative, maybe not tropical, but other fruity snacks. Dried cherries make a wonderful dessert too.

Tropical Bites

Ingredients:

1/2 cup almonds

1/2 cup cashews

pinch of ground vanilla

pinch of salt

10 medjool dates

1 cup dried pineapple 

3 tbsp coconut flakes

shredded coconut, or other preferred ingredient, for rolling

Preparation:
1. Grind the nuts in a food processor until they're coarsely chopped
2. Chop the pineapple chunks and the dates into small bits if they're large pieces and/or on the dry side and add to the nut "meal" along with the rest of the ingredients
3. Process the ingredients until there are no large chunks of anything remaining but don't overdo it
4. Using your palms, roll spoonfuls of the dough into balls and then roll them into shredded coconut or   something else you prefer.

Share and enjoy!

They would keep at room temperature but I predict there will be none left to store! : )

One Savory, One Sweet..

Thank the Universe for laptops and Wi-Fi!  I'm sitting at the airport in Las Vegas, waiting for mechanics to replace a part on the airplane I'm supposed to take home….and I've decided to use this time to share an experience…

Yay for high-resolution phone cameras...I even got some usable photos! :)

While on a business trip, I stayed with my best friend who was more than enthusiastic about learning to prepare some raw foods.  We had lots of fun making 2 - 4 dishes a day (!) and one of the days she had guests over so we even got to introduce others to the magic of this way of eating.

Truth be told, I had no idea whether they would even want to touch raw foods but I wasn't worried about it because my friend was planning on cooking a big pot of veggie soup as well… Except, she didn't end up to...

So, what was initially planned to be a "tea party", later changed to being a girls' night in with dinner, ended up being a raw finger food sampling experience...

***

Oops, new update, they've just announced that this plane can NOT be repaired, so I got plenty of time to give you this recipe, or at least, finish it sooner than later : )

***

So what did we make? As you know, I believe in keeping things simple. I don't think there is a better way to inspire people than showing them how easy it is to prepare delicious, healthy dishes. We made some savory bites and some dessert to top them off.

Savory Walnut Pâté Bell Pepper Boats
Ingredients:
2 - 3 bell peppers (I like using red and orange but it would look really nice to have all colors, yellow and green as well)
2 cups walnuts (you may soak them if you have time)
1 small shallot (or half a medium size purple onion)
6 - 8 leaves of fresh sage
juice of 1 large lemon
1/2 tsp (or to taste) salt
few sprigs of parsley for garnish
optional: 1 clove of garlic and some parsley added to your ingredients

To prepare:
1. Place walnuts into the food processor and grind them until they're fine but not so much that they start becoming a nut butter.
2. Chop the shallot, the sage leaves, and the garlic and parsley (if using some in the pâté) really fine, into tiny pieces
3. Add the chopped ingredients and salt to the lemon juice, stir, and add the mixture to the walnuts.
4. Mix your ingredients well and add more lemon juice / olive oil to your pâté if it's on the dry side. Ideally, you'd like it to have a spreadable texture. Set it aside.
5. Cut up the bell peppers into quarters (try cutting along the veins, where the "dimples" are, that way you'll end up with "boats" that will hold the pâté nicely. Then cut the quarters in halves again.
6. Fill each pepper boat with a couple of spoonfuls of the pâté, arranged them alternating the colors you have on a plate or tray and garnish each with a leaf of parsley or other herb of your choice.
Serve immediately.

Note: This recipe can be made into a dip as well and served as part of a crudité. Add more lemon juice and/or oil of your choice to make it into a softer, more liquidy, consistency and serve it with a variety of chopped up veggies.

For dessert, I intended to make macaroons, because they're so easy but our guests were already there and starved when I haven't even finished the pâté so by the time I got to start on the sweets I decided to quickly roll them into balls and we served them right away as well.

Snowballs
Ingredients:
2 cups dry shredded coconut (plus some extra to roll the balls in)
1/2 cup almond meal (or ground almonds)
1/2 cup honey/agave syrup/sweetener of your choice
1/4 cup coconut butter/oil (I used about half of each for a total of 1/4 cup)
1/2 - 1 tsp ground vanilla
tiny pinch of salt
optional: few tbsp of cacao powder to add to half the mixture if you wish

To prepare:
1. Grind the shredded coconut in a food processor so that it's finer
2. Combine the dry ingredients: the coconut, the almond meal, and the vanilla, in a mixing bowl
3. To melt the coconut butter/oil and honey (if necessary), place your jars in hot water. As an alternative, you can measure them in the unmelted form and place them all in a small bowl that is sitting inside another bowl with hot water in it. Stir your wet ingredients and the salt until melted and homogenous and add this mixture to the dry ingredients.
4. Combine everything till your mixture holds together and you are able to form balls by rolling a spoonful of it at a time between your palms. Roll each ball in the shredded coconut and place them on a serving platter. About half way through, add a few spoonfuls of cacao powder to the mixture (if you want two colors and flavors) and finish up making balls the same way.

It's probably not much of a surprise that all of the pepper boats and snowballs were gone in no time so they've been tested…you can make these for someone who might have not had a chance to try raw foods yet. They're quick, easy an delicious. What else would you need?

I just wish we had taken photos of all of us! We even had the honor of having a beautiful baby entertain us but no pictures…hmmm…oh well, next time.

Some Nutrition Facts 
The two main ingredients, walnuts and coconut, in the above menu, are both "brain foods". They both contain very healthy fats. Walnuts are high in Omega-6, and even more importantly, Omega-3 fatty acids. Coconut is high in saturated fat (yes, it's good for you!), is a good "hormone precursor", especially when it comes to the production of testosterone and progesterone, and coconut oil supports the thyroid and weight-loss.
Bell peppers are high in vitamin C and antioxidants. If you are using red ones you are getting more antioxidants, overall, more health benefits but it's good to eat a "rainbow diet" and include as many colors as possible, if not in every dish, throughout the day. Herbs (used in the pâté) are loaded with minerals and vitamins and sage is particularly known for improving memory and helping those with Alzheimer's disease (Did I mention coconut oil does the same? If you know someone who needs help in this department, I definitely encourage you to look into this and maybe give it a try, say, start with a  spoonful of coconut oil mixed into a breakfast dish, whatever that may be for you, or the person to be helped.) and it has high levels of antioxidants and anti-inflammatory qualities. How many foods / dishes are there that do all this? : )
Enjoy!

♥♥♥

Thai-Inspired Creamy Bowl of Deliciousness

A soup, that is.  One that you will never forget! Promise. 

I had my wisdom teeth removed (ouch) and I'm still recovering.  Needless to say, I'm on blended foods and since it's day 10, I'm really tired of eating the same stuff over and over.  So, today, I said "This is it, I'm making something different!"  Savory and buttery is what I wanted....And I could have had a gallon of this... It's simply orgasmic!

Thai-Inspired Creamy Veggie Soup

Ingredients:

(Makes about a quart to serve 1, maybe 2)

1 small red bell pepper

1/2 stalk of celery

1 slender (stalk) lemongrass

1/4 of small red onion (or use 1-2 green onions)

1/2 carrot (or a tiny one)

3 cloves of garlic

ginger to taste (I only used a piece the size of a raisin)

1 tiny hot pepper/jalapeno

2 heaping tbsp coconut butter

pinch of ground cayenne pepper

1/2 - 1 tsp (to taste) salt 

cilantro (no more than what you can tear off a bunch with three fingers)

~ 3 cups water

Optional: pinch of turmeric, honey (not vegan) or other sweetener, soy or shoyu sauce

To Prepare:
1. Warm the water on the stove top carefully, to desired temperature. (You definitely don't want to bring it to a boil if you chose to stick with eating raw)
2. In the meantime, chop all vegetables into chunks and place them in a blender with the lemongrass (pealed back and the core chopped fine; a bit of a tough task) and the spices you are using along with the coconut butter.
3. Add the water and whirl it all up, adding the cilantro only for the last few seconds of blending.
4. Taste test. Some people like it saltier, some prefer it sweeter.
5. Garnish and serve immediately.

It's savory, warming, and incredibly flavorful and satisfying. Enjoy! : )

♥♥♥

Dita

Cinnamon-y Rolls

This recipe might as well be dedicated to my dearest sister, not only because today is her birthday but also because she will surely appreciate it. The traditional pastry version of these were one of our childhood favorites. I remember how excited we were whenever we stopped by a bakery and got to pick out whatever we felt like, which, quite often, was a cinnamon roll made of phyllo-dough. But that's a different story...

I had my dearest friends over for an afternoon to share some vegan and some raw foods with them under the red woods in the yard.  Since they're neither into a vegan nor a raw lifestyle, it was nerve-racking enough to come up with something that, hopefully, they'd like.  And lo and behold, she couldn't have coconut butter or honey!  You know what that means when it comes to making raw desserts (which I was in charge of creating, of course)....constraints, to say the least! :)  I had already planned on making certain sweets when I found out and had to figure out something completely new since my original recipes contained both the ingredients she avoids.  So, I ended up making a much healthier version of an all time favorite.

Cinnamon-y Rolls
1 cup almond flour
1 cup ground yellow flax seeds
a dozen dates
2 handfuls of (crimson) raisins
bit of coconut oil (just have some ready)
pinches of salt
cinnamon
handful of pecans or walnuts

Preparation:
1.  Make a "sauce" by blending all of the dates (pits removed, of course), a handful of raisins, dashes of cinnamon, and a pinch of salt with a little bit of water.  Make sure you end up with a thick and smooth date paste by starting with very little water and adding more as needed.  You will probably have to give it a whirl several times and scrape down what ends up on the walls of your blender.
2.  In a mixing bowl, combine the almond flour, the flax seeds, salt, and a dash of cinnamon. Add some of the date paste and a tad bit of (start with a half a teaspoon) coconut oil and work your mix into a somewhat sticky dough.
3.  Roll the dough into a ball and then spread it out, using a bottle or a rolling pin with oil on it, on a teflex sheet.  Roll it into about a half-inch thick sheet, as close to a square shape as you can manage.
4.  Here comes the first test: try rolling it up to see if it breaks. You need a pliable dough that will not break and/or stick to the surface it is on. If you have trouble with it you might need to add a bit more oil and work the dough a little longer before you roll it out again. This takes practice so be patience.
5.  Once you're confident your dough will work, spread the rest of your date paste on top of it, sprinkle it with nuts that you have chopped up into tiny pieces, and sprinkle it with more cinnamon, to taste.
6.  And now, the really tricky part: roll up your dough carefully and as tightly as you can.
7.  Cut the rolled up "pastry" into about 1 inch (2.5 cm) thick slices and lay the slices flat on a teflex sheet.
8.  Dehydrate them for a few hours, depending on how much time you have or how crisp you prefer them.
9.  Serve them warm by themselves or with ice cream (that's what I did this time)


Have a sweet and lovely day!

Love and Blessings!

Are you ready for the 3-minute "Ice Dream" ?!

94 degrees (34 ˚C) calls for a frozen treat and that's where the thermometer sat the other day so...this is how it went down in the kitchen...

I had to make up something like ice cream but without the less-than-good stuff in there, of course.... What do we know ice cream for? Its sweetness, creaminess, and icy, cooling effects. So I grabbed ingredients that meet and surpass those qualities..

mango - for flavor, and the creaminess it provides
banana - for choline, because chances are you don't get enough if you're a raw vegan, eating only whole foods (I'm not into supplements / pills)
coconut butter (or oil) - for more creaminess and healthy fat
hemp protein - for Omega 3 and healthy protein

selection of herbs, etc. - for the "super" aspects of it :)
ginkgo biloba - for brain power, why not
maca - excellent hormone-balancer that also adds creaminess
cayenne - to spice it up and deliver nutrition
turmeric - not for the color but for its amazing anti-inflammatory power

Here's the trick to ensure you're able to make such instant treats any time you feel like it:
1. keep glass(es) in the freezer for serving cold treats
2. have frozen fruit readily available at all times. I always try to keep a variety of berries / mangoes cut in chunks / sliced bananas, etc. in the freezer and here are the exact quantities if you wish to follow along:

Mango Ice Dream
(Serves 1-2 lucky people)
1 banana (sliced and frozen beforehand)
1 large mango (cut into chunks and frozen beforehand)
1 heaping tbsp coconut butter
sweetener of your choice: I used raisins
handful of ice cubes - I have small hand :)
1/2 cup water (maybe a little more if your blender is struggling)

optional:
1 tbsp hemp protein powder
1/4 tsp maca powder
1/4 tsp turmeric
pinch or two of gingko biloba
cayenne
1/4 tsp bee pollen (you can use more if you're used to it)

Add as little water as you can start with and blend all ingredients in a high-powered blender, using the tamper. Keep pushing down the contents and add a bit of water if it's a struggle (don't kill your blender) but keep it on the low end with the water so that you do get ice cream instead of shake. Serve in chilled ice cream cups, devour, enjoying every bit of it, and give thanks : )

♥♥♥

Dita

Pretty In Pink AND Purple

Colorful concoctions on a whim..
Not just pretty colors but also such delicious flavors....hmmm, they're divine. New favorites of mine I'll be sharing with you in a moment. I cut up a mango the other day to freeze so I could make ice cream but then I changed my mind. I made an amazing raspberry concoction with it instead. It's similar to ice cream but without too much of the creaminess (no mylk used at all). The flavors combine incredibly well. Was it an accident? I don't think so; don't believe in them : ) Five ingredients, two minutes, and you'll be in heaven, I promise!
I made this with raspberries first and devoured it all and so the next day I had to make more, almost the same blended up yumminess where I replaced the raspberries with blueberries, since I had no more raspberries :) Make it either way, depending on what you have available or which sounds more delicious to you. They're both so flavorful and satisfying.

I could call it a "Mango-Berry Frozen Dessert" but that would be too usual, wouldn't it?

Pretty In Pink (or purple) 

(Serves 1, maybe 2)

1 mango (that has been cut into chunks and frozen)

1 box of raspberries or blueberries (the typical 6 oz box sold at grocery stores, I know, shame on me....but the market was sold out so what's a girl to do? )

1 pink orange*

2 tbsp coconut butter

sweetener of your choice: dates / honey / whatever you prefer

*You can use any kind of orange of course but these Cara Cara Oranges are so incredibly tasty and go so well with this recipe. They're not quite red on the inside like blood oranges but pinkish color. Beautiful and so delicious. Get them if you can find them. I got them at a local market.

How to make it:

Put the berries on the bottom of the blender (unless they're frozen too, then leave them for the top), then the peeled orange cut into chunks, then the butter and your sweetener, then top it all with the frozen mango chunks (and the berries, if you're using frozen ones). Blend it all up.

Wait, save a berry or two to place on top of your cup of yumminess, I didn't remember to do this the first time around, with the raspberries so I had to use something else.

You're in for a TREAT! 

...And the nutrition they will provide you:
In general, mangoes and berries are known for being very rich in antioxidants, vitamins, and fiber. They're also mentioned in lots of literature for their anti-cancer qualities and are notably high in certain minerals. Here's the breakdown:
Mangoes: high in vitamins C, E and B 6, fiber, and copper. They provide lots of skin nutrition and support digestive health.
Raspberries: rich in vitamins C and K (!), fiber, and exceptionally high in manganese (!!!), which is rarely found in fruits. Manganese is an important mineral for maintaining strong bones and helping prevent premature graying of your hair.
Blueberries: rich in vitamins K, and C, fiber, and is also quite high in manganese....providing similar health benefits to those of raspberries. Blueberries also stand out for their 6:10 ratio of Omega-3 to Omega-6 fatty acids and are a good brain-food, so make friends with them, if you haven't yet.

Enjoy these quick desserts and have a lovely weekend!

Sesame-Kale Wafers

The taste (or, rather, the memories) of a batch of similar chips stayed with me for so long that I had to create my own. Boy, was that a good idea! As the last batch of chips/crackers this year, I couldn't possibly imagine a greater new favorite. I had to label them wafers because they came out so thin and delicate and they have a "melt-in-your-mouth" feeling to them. Tart and spicy, green and nourishing, these crackers are light and yet, incredibly satisfying and addictive. Yes, they're hard to quit....hmm, ok that's a downside, but that's about it.

Sesame Seed Nutrition
As the main ingredients, these little seeds deserve some attention. Being so rich in bone-strengthening minerals, especially magnesium, phosphorous and calcium, is not all they have to offer. They're high in good quality protein and antioxidants as well. So tasty and so nutritious....you can't go wrong with them. Enjoy!

Incredible Kale Chips

(Ingredients for two sheets of chips)

1 cup sesame seeds

juice of 5 limes

1-2 cayenne peppers (or substitute powder)

1 large kale leaf

1/2 onion

1/2 tsp salt (or to taste)

your choice of sweetener to taste

water as needed

Directions:
0. Soak the sesame seeds beforehand if you have the time. 4 hours will do.
1. Chop up the pepper(s), onion, and kale into somewhat smaller chunks and process all ingredients in a high-speed blender until creamy. Most likely, you will need to help the blender get started by adding a little bit of water and keep tamping the contents down.
2. Taste test and add salt or sweetener if needed.
3. Pour the mixture onto two teflex sheets and spread it out as thin as you can.
4. Score it for square shape or use a glass or a cookie-cutter to make round shapes or whatever else you might prefer.
5. Dehydrate your batch at 140˚F (~60˚C) for an hour then lower the temperature to 115˚F (~46˚C) and dehydrate for several hours longer, till you have crispy thin wafers.

You're in for a treat!

It's almost the end of this year. Is there anything you'd like to leave behind? Is there anything new you'd like to start with the beginning of the new year?

Carob Buckwheat gRAWnola

Cooler weather calls for warming foods. Does that mean you have to give up on your raw lifestyle? Absolutely not. There are plenty of foods out there with great warming energy. Buckwheat is one of  them. So why not use some buckwheat in recipes this season? Aside from its warming energy buckwheat has many health benefits. It's very high in minerals in general, especially such as manganese, magnesium, copper and phosphorous and some of those minerals are hard to get enough of. At least it seems that a large percentage of the population is deficient in magnesium, for example.
These seeds (buckwheat is actually a seed, not a grain) happen to have a very high fiber content, and are a complete protein too, not to mention their high niacin (vitamin B3) content, which is a natural antidepressant. Another food that's good for your bones, your skin, might help reverse gray hair, benefits your digestive tract and might even elevate your mood besides being an exceptional source of healthy protein (can you believe you'll get more protein from a 100g of raw buckwheat than cooked beef, for example?!!) A pretty good choice for breakfast or a snack and combined with the rest of the ingredients below you can make delicious winter granola with it. If you're feeding more than 1-2 people you might want to make a double batch so you don't need to do it twice a week : )

Raw Carob Buckwheat gRAWnola
2 cups buckwheat
1/2 cup sunflower seeds
1 tbsp golden flax seeds
1 tbsp sesame seeds
1/2 cup (or more) raisins
1/2 cup (or more, to taste) carob powder
handful of coconut shavings / 3 tbsp shredded coconut
3-4 tbsp melted coconut oil / other oil of your preference
cinnamon
salt
Add your favorite sweetener, nuts, different dried fruits, additional spices, etc.

Directions:
1. Soak the buckwheat for 8 hours or overnight rinsing it a couple of times thoroughly. If you have time  you can sprout them too before using them in this recipe.
2. Grind the sunflower, flax, and sesame seeds briefly, just enough that they're coarsely "chopped".
3. Chop the raisins and other dried fruits you're using into smaller pieces.
4. Mix all the ingredients really well so that the salt and all the flavors are evenly distributed.
5. Taste test your batch and add more sweetener, etc. if necessary
6. Spread on two trays and dehydrate them for a couple of hours at 140˚F then lower the temperature to 115˚F and dehydrate for several hours longer.

Your house will smell unbelievably heavenly, I promise!
Serve while still warm with your favorite nut mylk or dry, as is. I never liked my food soaked so I always eat muesli, granola, and cereals dry and crunchy.
Pack some into your lunch box, or take on travel. This is a great warming and high energy food.
Happy gRAWnola making!

P.S: Have you noticed the ladybug?? : )

Nuts Dressed for The Holidays

While I'm a huge fan of roasted chestnuts, and do indulge every year, they're not the only warming holiday treat I can think of, not to mention that they can't be eaten raw. I figured it would be nice to have cupfuls of different kinds of flavored nuts on the table. They're so satisfying to have around and they can be done raw. No roasting or toasting required. They only take a few minutes of preparation and then the dehydrator takes care of the rest. Voilà, your family and friends and your guests can reach for just a handful of savory or sweet goodness amidst the, you know, everything else that's going on...
The savory ones are still being made so here are some sweet versions for now.

Chocolate Almonds

To be coated:

1 1/2 cups almonds

1/2 cup raisins

For the coating:

3-4 tsp honey / agave syrup / other sweetener

2 tsp melted coconut oil / other oil

2-3 tsp cacao powder

tiny pinch of salt

optional: pinch of vanilla, pinch of cayenne

1. Mix the oil, sweetener, and salt and then add cacao little by little. Taste test and adjust the amount of sweetener. Raw cacao is quite bitter so if you're not used to that you might need to add more sweetener to your mixture or simply use less cacao.
2. Optional: Chop up the raisins into smaller pieces.
3. Add the almonds and raisins to your mixture and make sure all of them are coated well.
4. Spread them out on a teflex sheet and dehydrate for a few hours at 115˚F (46˚C).

Maple Walnuts

To be coated:

Walnuts that have been soaked for a couple of hours OR rinsed. The ingredients will only stick to wet walnuts. You may use maple syrup instead of solid sweeteners and then you can keep your walnuts dry. If you go that route the end result will have a glazed look instead of what's pictured here.

For the coating:

4 tbsp maple crystals / coconut sugar / other solid state sweetener in crystal form

1 tbs cinnamon

1/2 - 1 tsp mesquite powder*

tiny pinch of salt

optional: add lucuma powder to your mixture for a hint of "caramel"

1. Mix your coating ingredients. Taste test and adjust the amount of cinnamon, you might want to add more if you're a huge fan of cinnamon like myself. Mesquite has a unique flavor so use less if it's new to you and add more if you like it.

2. Add the wet (really damp but not dripping wet) walnuts to your mixture and make sure all of them are coated well. Because of their shape this might take some moving them around with your hands or a fork so that you get the mixture in the grooves as well. 

4. Spread them out on a teflex sheet and dehydrate for a few hours at 115˚F (46˚C), until crispy.

By the way, good luck having an untouched batch at the end! You might want to make a double batch to start with because the smell and just knowing that they're in the dehydrator might invite more visitors, like Cookie Monster, etc. whom will make sure only about a portion of these nuts will get all the way dehydrated and crunchy. Either way, if by any chance you ended up with empty trays at least you made your house smell like a healthy cake shop :)

*Magical Mesquite

What's used to be a staple food for Native Americans is available in health-food stores now in a powder form. It's a nutritious way to add a very distinct, somewhat sweet and malty, or even caramel-like flavor. Mesquite helps balance one's blood sugar level, which makes this superfood an excellent choice for those healing from diabetes. Very high in protein, fiber, minerals, and the hard-to-get amino acid, lysine, it's no surprise it has been pronounced a "superfood". Use it in desserts, smoothies, mylkshakes, even soups, etc.

Soft & Crunchy Carob Energy Bars

There's a Bio store (organic health food grocery store) in Budapest that carries some cookies that are filled with a carob-sesame-honey filling. I lived on those for a while when I was there. Aside from the honey, they're vegan and whole grain and organic but of course not raw. That was perfect for me back then when I was a vegan whole foods enthusiasts and had not even heard of the strange concept ; ) of eating raw yet. So I was in heaven when they had them and was quite upset whenever they were out. They sold like hotcakes so you had to be on top of things and learn when they were delivered and be there shortly after. But that was then....and THIS is now.

It's been long overdue that I combined the above described flavors and created a raw delicacy and without further ado I'll share with you the "rawsome" outcome of my trial-and-error snack bars.

Crunchy Carob Energy Bars

(Makes 5 bars)

1/4 cup and 2 tsp carob powder

1/4 cup sesame seeds

1/4 cup buckwheaties*

2 tsp lucuma powder

1/4 cup and 3 tsp tahini

3 tsp honey (not vegan) or maple syrup (not raw) or agave syrup

juice of 1 small carrot and a 1 in (~2 cm) piece ginger

For coating: cinnamon or extra carob powder or lucuma powder

* Buckwheaties are sprouted and dehydrated buckwheat. You could just soak and dehydrate them to be qicker. I usually make a big batch to have them around whenever I need to use them in a recipe.

Directions
1. Optional: grind the sesame seeds just a little bit to break them up.
2. Using a fork, mix all of the ingredients in a bowl adding the juice little by little.
3. Add more juice if the mixture is too dry to handle and add more carob powder if it gets too wet. Taste test and add more sweetener if desired.
4. Form bars or any other shapes out of the mixture. It will be a sticky experience but it's so worth it. Roll each bar into cinnamon or carob powder.
5. Store them in the fridge if you prefer them firm, leave them out for a softer snack.

Carob's benefits
This caffein-free bean that's commonly used instead of cacao in desserts is very rich in calcium, practically fat-free, has no oxalic acid to interfere with absorption of nutrients, and is naturally sweet so you'll probably use less sweetener in your recipes when using carob.

Buckwheat and ginger have warming energy, a perfect cold-weather food. Sesame seeds and tahini are extremely rich in minerals and B-vitamins and will nourish your bones, your hair and skin.

That's right, these bars are not only yummy but quite nourishing as well. I took one a day with me to work last week and looked forward to my after-lunch dessert more than ever :) They're great for traveling too. Enjoy!

From Tortillas to Tostadas

Whether it's Summer or Winter, whether it's breakfast-time or closer to dinner, you can hardly go wrong the Mexican way. The type of cuisine that's known for its freshness, vibrant colors, and fun-loving family gatherings to prepare festive meals together can be made part of a raw household too.  Most of the wonderfully flavorful dishes that, more often than not, rely on simple ingredients can be prepared the raw (or at least highly raw) way to refresh you in the heat or warm you up on colder days. The challenging part for a raw food enthusiast of course is not so much the right combination of fresh vegetables and spices. It's more the chips you eat with salsa or dip into guacamole, the tortillas, tamales, etc.
Making tortillas may seem like an especially intimidating task to embark on because you want them to be firm enough to hold food when you make tacos, but also pliable to make "wraps" or more like burritos and roll them up for single-serve enchiladas, for example. I've already given examples on how to make chips before. Today it's time to make tortillas! Corn ones, that is.

Why Eat Corn?
The pearl-like kernels can help maintain good vision, add anti-oxidants to your diet, aid in digestion, provide fiber, folate, and other essential vitamins and minerals that can even help prevent anemia. In other words, corn is quite nutritious.

Corn Tortillas
(Makes 5 tortillas)
2 ears fresh corn, yellow or white
3-4 tbsp ground golden flax seeds
1 finger-size hot pepper*
juice of 1 lime
salt to taste
pinch of cumin

*Any pepper will do. I grabbed mine from the garden and I forget what kind they are but cerranos and other small peppers will be just fine. If you can find red ones the color will add to the richness of the tortillas.

Preparations
1. Cut the kernels off the cobs and place all ingredients in a high-speed blender.
2. Make a paste as smooth as you prefer (I prefer mine with a good amount of "texture" left) and add a little water if you can't manage without. Some blenders need more liquid to handle the ingredients while others do well with hardly any in there. Note: add as little as possible to save time in the dehydrator.
3. Pour the mixture into 5 little lumps on a teflex sheet and spread them out fairly thin, as thin as you can/prefer but thick enough so that you can still work with them when you make tacos, etc. 0.1 in (or about 3 mm) is a good thickness.
4. Dehydrate them for 1-2 hours at 110-115 °F (43-46 °C) and then flip them onto a screen and dehydrate them for several hours longer, until they resemble the dryness of tortillas and they feel "workable".

Here comes the fun part. Now that you have the base, what yummy stuff you are going to pile on them, fill them with, dip them into is up to you but here's what I chose to make this time.

Tostadas the Raw Way
corn tortillas (recipe at the top of the page)
guacamole (see recipe here)
tomatoes
onions
cilantro

Keeping it so simple by combining such delicious ingredients always works : ) Layer your ingredients in a presentable way and serve immediately. One of those snacks that are great for Summer gathering so if you have people coming over this could be a way to introduce them to the delightfulness of raw foods. Enjoy!

Corn Off The Cob

In my mind it's still summer time and seeing the abundance of beautiful fruits and veggies at the farmers market just adds to that feeling. End of the season also means there's fresh corn available and if you're lucky you may find some that's organic (which would ensure that it's non-GMO). If you've established a relationship with vendors you can trust you can just ask them and you may find that theirs is pesticide-free and they do NOT use Monsato's seeds, and / or that their corn is an heirloom variety.

Corn Nutrition...You Might Be Surprised!
While the pearl-like white/yellow/red/blue kernels are notorious for being high in carbohydrates they really shouldn't be on your "do not eat" list. First of all, carbohydrates are not evil at all. They're very important, and contrary to what some believe (probably because of misleading media), will NOT make you fat. And that's not all. Corn is especially high in vitamin A, B vitamins, pantothenic acid, folate, and all minerals, even the harder-to-get  manganese, magnesium, and selenium. Surely, it deserves some respect! On top of all this it's very rich in fiber...in summary, this cereal crop takes the trophy for its health benefits. Eat it to help maintain good vision, to add anti-oxidants to your diet, for its qualities in aiding digestive health, providing you with folate, an essential vitamin if you're planning on getting pregnant, for maintaining strong bones, preventing anemia, etc.....doesn't it seem like a never-ending list? So don't be afraid of corn, unless it's GMO, of course ; )

Summer Corn Salad

(Serves 1 for lunch / 2 as a side dish / more as one of several dishes)

2-3 Ears of corn

Handful of cherry tomatoes

Wedge of red onion

Few sprigs of cilantro / parsley / dill

Juice of 1/2 or 1 lime

Splash of olive oil

pinch or two of salt

optional: sprinkle of black pepper or cayenne

* completely different flavors but I'm aware that some don't like one or the other and this salad is great with any one of those so use whichever you prefer : )

Preparations:
0. Husk the corn and, if you prefer, place in hot (but not boiling) water for a few minutes. Let the corn cool.
1. Cut the kernels off the cobs (be ready, they're going to fly all over the place) and put them in your mixing bowl.
3. Add quartered cherry tomatoes, thinly sliced onion, chopped herbs, lime juice, olive oil, and seasoning to taste.
4. Toss and serve immediately as a side dish, with soup or crackers, or pack some for lunch.

This is a great dish for summer gatherings too. I don't think you have to be a raw foodie to like this, and it's always a great opportunity to introduce the crowd to a simple but delicious salad along with some raw soup and / or crackers! Bon Appetite : )

Too Simple to Believe...Celery Boats

At first I wasn't planning on sharing this because it's "too simple" but then I thought, it's too good to not share! Simple but so yummy, not to mention the quickness factor....it so fits what RawFoodForTruth is about. Quick and simple can be so delicious and nourishing.

My dear friend made these for me a few weeks ago when I visited him. We had these for dinner just before I had to hit the road and drive back home for 6 hours and they were so satisfying.... I've had them a couple of times since then so after all, it sounded like a "must-share". Here we go:

You Will Need...

Fresh, crisp celery sticks

Almond butter (or other nut butter)

Sea salt

Fenugreek (or other) sprouts

Cut up your sticks into desired bite-size pieces. 
Fill the little "boats with almond butter.
Sprinkle them with salt and top them with sprouts. 
That's it. Enjoy!

Almonds Are Among the Most Nutritious Nuts
They’re especially high in manganese, magnesium, phosphorous, copper, calcium, iron, zinc, vitamin E and riboflavin (vitamin B2) and very high in fiber. Their high mineral content helps build and maintain strong bones, while the fiber helps in the prevention of colon cancer. B vitamins and vitamin E (an antioxidant), along with calcium, magnesium, and zinc are very important brain foods. A lot of us are deficient in magnesium (do tight muscles or muscle spasms/quivers sound familiar?), which is not so hard to acquire, but it’s a water-soluble mineral so it’s important to replenish your body with adequate amounts on a daily basis! What foods are good sources of magnesium? Good news: nuts and dark chocolate are among the richest sources of this essential mineral! Almonds are high in monounsaturated fats, which will help keep your heart healthy. Being high in protein and low in carbohydrates, these nuts are a really good snack choice for diabetics too.  


...And The Celery 
These crunchy sticks, normally dipped in peanut-butter, are high in vitamin K and electrolytes and are an excellent diuretic. Also known for having blood pressure lowering qualities, they make a nutritious snack.

Taco Time

What else could you use baby collards for? It's Summer time (on the Northern hemisphere anyway) and  I didn't want to juice such fresh, crisp leaves. So I made tacos. Being about as large as the palm of my hand they're the perfect size and the perfect shape. Folded them into halves and filled them with sprouted goodness to end up with an enviable lunch.

Baby Collard Tacos

(Makes 6 tacos)

For the filling:

1/2 cup sunflower seeds 

sliver of red onion

1/2-1 jalapeno

juice of half a lemon/lime

cumin, cayenne, salt

handful of chopped cilantro

1 small tomato

and collard leaves to act as taco shells..

Directions:
1. Soak the sunflower seeds for 6 hours or overnight.
2. In a food processor, combine and pulse just a couple of times the seeds, the onion, jalapeno, lemon juice, and the spices.
3. Mix in the cilantro.
4. Fill your collard leaves with a few spoonfuls of the filling and top each with chopped tomatoes.
5. To top it all, drizzle nut/seed cheese on them if you wish.

This is great when you have people over and it takes just a couple of minutes to make. Yes, it's always good to have soaked seeds in the fridge; you never know when they come in handy...especially if you eat them often so they will never go to waste.

Sunflower seed nutrition
As the main ingredient here, replacing minced meat and what not, who knows what...they deserve some attention. Guess what, these seeds are full of nourishing goodness. They're very high in protein (the kind that's easily digestible), rich in B vitamins and a very good source of minerals too. They're exceptionally high in vitamin E, come out as winners as a matter of fact, yep, they've taken a trophy for it. So eat them! Your eyes, your heart, your bones, your hair, and your skin will thank you for it. They're good for your nerves, have anti-cancer properties, and are a good anti-inflammatory. All that in tiny seeds????!!!

This is fast food...not as you've known it... Enjoy and share!

California Rawlls

For seven years I made and delivered california rolls to a health food co-op. They were made with rice and tofu though. I hardly ever ate them myself, probably because I already had to make them constantly and didn't feel like preparing any for home.
Well, I had to come up with raw versions because they're so delicious and quick to make. This literally takes a couple of minutes as long as you have soaked nuts and have practiced the rolling itself. True, rolling up a pile that's about to fall apart can take some time to figure out but once you got it it's routine. Make it into a Japanese themed lunch by serving soy sauce/shoyu sauce and wasabi (Japanese horse radish you can find in a powder form and make a paste out of by adding water to it) on the side along with a bowl of miso soup.

Savory Nori Rolls
(For 2 rolls)
2 nori sheet
1 cup soaked almonds or other nuts ground for nut "rice"*
1/2 avocado, sliced
1 small carrot, shaven/shredded/julienned
2 green onions, split lengthwise
a handful of sunflower/alfalfa/other sprouts
little bit of shredded horseradish
1 small cucumber, sliced lengthwise
umeboshi plum paste**
forkful of sauerkraut per roll
anything else you like...

* Nut rice: You may grind up your soaked nuts with garlic, salt and herbs added to further enhance flavors. I used a mixture of almonds and brazil nuts, added a bit of hemp seeds, salt and garlic and ground them coarsely the size of half a grain of rice. Adding a few drops of water to the ground nuts and mixing helps them stick somewhat.

** Use the paste sparingly as it's quite high in salt.


Directions:
Have a very sharp knife and a small bowl/cup of water ready to wet your fingers and the knife as necessary.
1. Lay out the nori sheets and spread a little umeboshi plum paste on half the area of each to help the nut "rice" stick better.
2. Take half of the nut "rice" and pack it down firmly and evenly with the back of a spoon.
3. Layer the vegetable shreds/slices you're using and top them with some sauerkraut and sprouts. Ready to roll?

4. Dip your fingers in water and dampen the upper 1-inch edge of a sheet and carefully lifting the other edge while holding down your pile of ingredients, start rolling it as tightly as you can manage. The wet end will serve as a seal. Make sure to press that edge against the other surface. Put this roll aside and repeat the roll-up procedure with the other.
5. Wet your sharpest kitchen knife and either slice the rolls into about 1-inch thick bites or cut them in halves diagonally.
6. If you'd like a dip, mix some soy/shoyu sauce with some wasabi. The wasabi paste is easily made by mixing some powder with a touch of water. For miso soup, look here.

Voilà, lunch is served. Enjoy!