Getting Healthy from the Inside Out

Archive for the ‘RAW’ Category

Chia Colada Pudding

So, I’ve fallen in love with chia… with all the wonderful properties, it’s a fantastic addition to any diet! And it makes for a fantastic, guilt free dessert with LOTS of variations!

Today I had an idea (well… yesterday- I just got around to making it today!) for using up some left over pineapple and juice. Why not make a tropical chia pudding… kinda like, you guessed it… a pina colada!

Can you say YUM?!

So… there’s no pics… as we ate it all… and though the recipe should have been 4 servings (2 each) we finished it in one sit down… it’s a good thing it’s a “guilt-free” dessert… casue it IS just that good!

INGREDIENTS:

  • 1 Can (Thai Kitchen) Lite Coconut Milk… this is just over 1 1/2 cups
  • Top up with reserve pineapple juice to make 2 cups liquid
  • 1/2 can pineapple tidbits
  • 6 Tbsp chia seeds (1/4 cup + 2 Tbsp)

(*See Note)

DIRECTIONS:

  1. Place coconut milk, pineapple and juice in blender. Blend until very smooth. Add chia seeds and pulse until mixed will.
  2. Seperate into 2-4 dishes. Allow to chill minimum 2 hours.
  3. ENJOY!

NOTE:

I used the remainder of the pineapple tidbits after making ham and pineapple pizza the night before. You can use the full can (of each) but the amount of chia seeds used would have to be adjusted accordingly. Even with the measurements above, another Tbsp would have been better to make it more thick.

1 Cup fluid = 3 Tbsp chia… and a little trial and error!

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Chia berry pudding

When I tell my clients I’m planning on shifting to a Vegan (and as raw as possible) diet, I often get crossed eye looks. When the majority of people’s diets out there are (often) highly processed, nutrients cooked out of the food, and replaced with chemicals and fillers, it seems foreign for someone to willingly walk away from all that convenience.

But with proper planning and preparation, eating Vegan is easy and Raw fairly simple! Though I do still eat animal products occasionally (though I’m trying to keep it to byproducts like yogurt and whey powder) I’m hoping to make the transition to 100% Vegan and eventually as much Raw as possible. For now, I’m trying new recipes and taking my time finding what works for me!

The hardest thing was breakfast. When I usually only ate eggs, it was hard coming up with something to replace it with.

Until now!

I’m totally addicted to this berry pudding- and it has lots of options with using different berries!

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INGREDIENTS:

1 banana
1 1/2 cups mixed berries (try 1 cup strawberries and 1/2 cup another berry)
1/2 cup almond milk
3 tbsp chia seeds

DIRECTIONS:

In a food processor, process the fruit until smooth. Add the milk and chia seeds, pulse until blended.

Asian Slaw with Ginger Peanut Dressing

I’ve never (EVER!) been one for coleslaw… but when I saw this recipe, I couldn’t help but think it sounded amazing! Since I needed to go to the grocery store that morning, I picked up the ingredients I needed- shockingly, I had quite a few of them!

Have a look at the original recipe- it’s beautifully photographed with virtually step-by-step pics! I did make a few changes to the recipe (which are noted below) namely in the type of oil and I used tahini paste instead of peanut butter- which I refuse to keep in the house!

Servings: 6 as a side dish

Ingredients

For the Dressing

  • 1/4 cup honey (or other liquid sweetener to make it Vegan)
  • 1/4 cup peanut oil
  • 1/4 cup unseasoned rice vinegar
  • 1 tablespoon Braggs soy sauce
  • 1 teaspoon Asian sesame oil
  • 1 tablespoon tahini paste
  • 1/2 teaspoon salt
  • 1/2 teaspoon Frank’s hot sauce
  • 1 tablespoon minced fresh ginger
  • 1 large garlic clove, minced

For the Slaw

  • 4 cups prepared shredded coleslaw
  • 2 carrots, shredded (about 2 cups)
  • 1 red bell pepper, thinly sliced into bite-sized pieces
  • 1 cup frozen shelled edamame, thawed
  • 2 green onions, finely sliced
  • 1/2 cup chopped unsalted peanuts (or you can leave them whole)
  • 1/2 cup loosely packed chopped fresh cilantro
Instructions
  1. Make the dressing by combining all of the ingredients in a medium bowl. Stir until the tahini paste is dissolved. Set aside.
  2. Combine all of the slaw ingredients in a large bowl. Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary (I usually add a bit more salt.) Serve cold.

Nutritional Value per serving:

  • Calories: 258
  • Fat: 18 g
  • Carbs: 22 g
  • Sugar: 14 g
  • Protein: 5 g

Zucchini Carrot Slaw

Back at the beginning of summer I was trying to decide which “eating discipline” I wanted to try… Or try again as in this case! My curiosity was between Paleo and Vegan (again) though, this time, specifically Raw… or as much as possible…

I’ve seriously been thinking about Vegan… again! But before taking the plunge, I figured I would play with new recipes! And the good part is that, for the most part, I can have it on the side as I continue trying Paleo!

This recipe does fall under both! And made up… kind of a couple recipes mashed together.

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INGREDIENTS:

1 Carrot
1/2 Zucchini
1 1/2 Tbsp guacamole (or avocado)
1 Tbsp Veganaise
Lemon Juice
Flax Seeds

DIRECTIONS:

Using a potato peeler or julienne peeler, shave the carrot and zucchini into about 4 inch strips long and 1/4″ wide. Kinda like fettuchini! Place in large bowl and set aside.

In a small bowl, combine the guacamole, Veganaise, and lemon juice. Stir until well combined.

Pour over zucchini/carrot and stir until evenly coated. Sprinkle with flax seeds.

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I usually have guacamole in the house which is why I used that instead of a slice of avocado… either, I’m certain, would work fine!

I recently tried Veganaise instead of Mayonnaise as I saw a show that was doing a blind taste test and it was liked the most of 5 different brands of mayo type dressings. I’m certain regular mayo, or even Greek Yogurt would work equally as well.

Protein Power Balls

  • With summer upon us (okay, well, ALMOST!) camping is a common activity to partake in. However, what does one think of when camping? Burgers, hotdogs, chips, s’mores… not really the healthiest eating habits! 

  • Here’s something you can take with you, will be filling with all the healthy fats, a sweet treat, and healthy! Toss in your cooler to take to the beach, to a BBQ, camping, or a road trip! 

Ingredients:

  • 1 cup dates
  • 1/3 cup pecans, walnuts, or a combination of
  • 1/3 cup coconut
  • ¼ cup plus 2 tbsp wheat germ
  • Dash of cinnamon
  • 1/3 cup ground flax
  • 1 heaping scoop of protein powder
  • 2 tbsp cocoa powder
  • ½ cup almond butter

Directions:

  1. Place all ingredients in your food processor and blend.
  2. Add 1 tbsp of warm water at a time until desired consistency (it may take 1-3 tbsp – watch it and use your own discretion).
  3. Form into 1-2 inch balls
  4. Roll in coconut, cocoa powder, or cinnamon
  5. Store in a container in the fridge.

*Makes about 20

Serving size: 4 small balls if you roll them into 1 inch size or if you make them bigger (2 inch) – 2 balls per snack.

Nutritional Data (for 20 balls, per ball)

  • Calories: 83
  • Fat: 6g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 4g

Raw Vegan Sushi

What to do with that left over nori turned into a surprisingly delicous (and filling!) lunch. Easy to customize, make it to your taste!

 

Filling:

  • 2-3 tbsp hummus
  • 2 slices avocado
  • 1/4 bell pepper thinly sliced
  • 1/4 stalk celery, thinly sliced
  • pea shoots
  • Sunflower shoots

Spead humus evenly as possible on the nori. Add the rest of the filling, spreading out as much as possible. Using a bamboo rolling mat, roll the nori as tight as possible. Cut into 6 pieces and serve with dipping sauce of choice!

Dipping sauce shown:

  • 1 yellow bell pepper, seeded and cored
  • 2 tbsp tahini past
  • dash lime juice
  • 1/2 tbsp oregano leaves
  • 1 tbsp Indian Masala
  • dash salt

Place all ingredients in food processor and process until well blended and smooth consistency.

RAW *almost* Vegan “Cheesecake”

As more people become aware of how food you injest affects the body, more people are turning to a RAW lifestyle- either partially or in full. The RAW lifestyle does not permit the heating of food over (about) 105’F as heat destroys not only nutrients but beneficial enzymes and healthy bacteria. Tools that RAW lifestylers use are juicers, blenders, food processors, and dehydrators. Obviously there is more to it that that, but that’s the general idea!  Some may argue that this recipe is not RAW as it uses freezing, however, some RAW foodists allow this.

Not being a cheesecake fan, I was intrigued when a coworker (who’s also not a cheesecake fan) mentioned she had a RAW cheesecake and it was amazing! I decided I had to try one for myself! WOW, was I pleasantly surprised! I made it for a party and came home with very little and people were shocked to find out there was no cheese or dairy or anything in it! Even I had a sliver, and it was hard to keep my fingers out of it on the way home- it is SO good!

But be warned- there are a TON of calories and fat in this- when you see the ingredients, you’ll see why! The entire cheesecake has about 8900 calories (and it used to be over 10,000 calories, but I had adjusted the recipe!) so you’ll also understand the number of servings! Definitely make for a big crowd because you don’t want to be the one eating the left overs… as much as you’d want to!

Makes: 24 Slivers

For the crust:

  • 1/4 cup RAW Carob Powder
  • 1 cup pecans
  • 1 cup walnuts
  • 1/2 cup pitted dates (approx 20)
  • 1/4 cup dried coconut

For the cheese:

  • 3 cups cashews, soaked for at least 1 hour
  • 3/4 cup Lemon or Lime Juice
  • 3/4 cup Honey (and hence why it’s not 100% Vegan!)
  • 3/4 cup Coconut Oil
  • 1 tsp Vanilla
  • 1/2 tsp Celtic Sea Salt (optional)

For the raspberry sauce:

  • 1 bag of Frozen Raspberries (about 300g)

DIRECTIONS:

To make the crust, process all the ingredients except the coconut in the food processor. Sprinkle the coconut onto the bottom of an 8-9″ spring form pan. This will help prevent sticking.

To make the cheese, using the food processor and blend all the ingredients really well. *BEFORE* gently heat the coconut oil to melt. DO NOT USE THE MICROWAVE! I used a pan filled with water and the oil sitting in a dish in the water on the stove top on a low temp. Blend all together with 1/2 cup water and adjust to taste.

Pour the mixture onto the crust. Remove air bubbles by tapping the pan on a table.

Place in the freezer until firm. Remove the whole cake from the pan, place on a plate, and continue to defrost in the fridge. Keeping it partially frozen will help if you’re taking it to a party.

To make raspberry sauce, process raspberries in the food processor until well blended. Place on top.

Nutritional information per sliver:

  • Calories 372
  • Fat 23
  • Carbs 42
  • Fiber 5
  • Sugar 29
  • Protein 5

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