Category: Raw

Super Salsa

I couldn’t find a good recipe for a fresh, nourishing salsa anywhere, so iv’e created my own. Its super simple, but full of great healthy ingredients.

Super Salsa 
1/2 Red Onion
1/2 Red capsicum
10cm Cucumber
2 Tomatoes
1 Bunch Coriander
1/2 Lemon
2 Tbsp. Olive oil
1 tsp Chopped red chili
Salt and pepper

  • Finely dice red onion, capsicum and cucumber, add to a large bowl.
  • De-seed tomatoes and dice, add to large bowl.
  • Chop coriander, add to rest of the ingredients.
  • In a smaller lidded container (I like to use an old small jar) add lemon juice, Olive oil, salt and pepper, and chopped red chili. Shake together to combine, and pour over salsa.
  • Mix all together to combine and serve.

This is great served with burritos, nachos, with salmon, or just on its own.

Print version below:

 

 

 

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18 healthy green recipes to try this weekend

Its only a few days till St Patrick’s day-and how better to celebrate than with all things green!

Here are a few recipe ideas for the green lover in you:

Breakfast:

 

1. Green Eggs from Elena’s Pantry

2. Green Breakfast Bowl from Green Kitchen Stories

3. Lemon Frittata with Leek and Goats Cheese from The Kitchn

4. Green Pancakes from Choosing Raw

5. Almond flour Zucchini bread from Against All Grain

Lunch and Dinner:

 

6. Power Green Salad from The Sprouted Kitchen

7. Super Healthy Green Soup from Queen of Quinoa

8. Green Falafel from Food Wanderings
9. Green Pea and spinach risotto from The Healthy chef
10. Thai Green Curry from Not Quite Nigella

Snacks and Drinks:

11. Green Hummus from I Quit Sugar

12. Rocket Basil Pesto from Eat Drink Paleo

13. Power Green smoothie from Mind Body Green

14. Green Tea Latte from Just One Cookbook

15. Baked Kale Chips from Nom Nom Paleo

16. Lime, Ginger and Coconut Smoothie from The Healthy Foodie

Desserts:

17. Avocado Ice cream from All Among Friends

18. Lemon and Lime Coconut Cheesecake from This Rawsome Vegan Life

And the guys from The Green Smoothie Co have this great green smoothie ebook free on their website. Check it out!

Beautiful Breakfasts: Coconut and cherry chia pudding

If you haven’t heard of chia seeds by now, then you are either A. A man or B. Living in a cave (or both). Chia seeds are this great nutrient packed little wonder seed. They also have this great trait of puffing up and swelling when you soak them, which makes them great for puddings and jams. I like to prep a few of these a the beginning of my week and keep them in glass jars in the fridge-that way, when I’m in a rush to get out the door, I can just grab one on my way out!

So why are Chia seeds so great?

1. They have tonnes of omega 3, which is an essential fatty acid (our bodies need it, but can’t make it) and used in brain and heart functions. (However whatever you read, it still doesn’t beat salmon on the omega 3 front)

2. They are high in dietary fiber, which makes them useful for getting great digestions.

3. They contain 20% protein, however-you would have to eat buckets of it to get your full day’s amount of protein.

4. They contain 63% of our daily recommendation of calcium-if you eat 100 g that is. However, they would be a great way for vegans to increase their calcium intake!

5. They contain 83% of our daily recommendation of magnesium, which is vital for over 300 body processes! Again, this is per 100 g

Iv’e used coconut and cherry for this one, but you can just as easily add you own variations: Cacao and raspberry, Vanilla and almond, cinnamon and sultana, apple crumble-honestly just get creative with flavours!

Ingredients:
3 Tbsp Chia seeds
~100mL Coconut water (I just filled my jar up)
1 tsp honey
1 Tbsp shredded coconut
3 Cherries (Squished and strained)
2 Cherries (for top)
Shredded coconut to top

Raw lasagne

Yesterday I started on my journey to becoming a vegetarian. As part of that, one of my goals is to incorporate more raw foods into my diet. I love trying new things, and raw foods are definitely different.

Here’s my version of raw lasagna. Traditional lasagna is one of my favourite meals, but its so full of refined carbohydrates, processed fats and processed meat, that I personally don’t see it as a viable meal option anymore. In saying that, I have found that everything can be recreated as a healthy alternative. What I love about this version, is that it takes a fraction of the time to prepare, and is full of vegetables and nutrients. Its very rich though, and I found that I had made enough for 4 portions!

Lasagna “Pasta”:
1-2 Zucchini Cut finely into long strips

“Meat” layer:
1/2 cup walnuts (Soaked for 1+ hours)
1 cup sun dried tomatoes
1 Tbsp miso paste
2 tsp dried oregano
1/2 tsp chili powder
1 Tbsp olive oil

Cashew cheese:
1/2 cup soaked cashews
2 peeled garlic cloves
1 Tbsp lemon juice
1 tsp dried rosemary
Salt and pepper
Water as needed

Tomato layer:
1/2 head broccoli
2 tbsp sun dried tomatoes
1 fresh tomato, chopped
2 tbsp sun dried capsicum
2 soft dates
2 peeled garlic cloves
2 tsp lemon juice
2 tbsp olive oil
1/2 tsp cumin
1/2 tsp cinnamon
Salt and pepper to taste
Water as needed

Green pesto:
1 cup tightly packed fresh basil leaves
1/2 cup pine nuts
3 tbsp olive oil
1 peeled garlic clove
1 tbsp lemon juice
Salt and pepper to taste

Other:
Mushroom
Fresh tomato
Fresh spinach
Fresh capsicum

All finely sliced

For all layers (except meat layer), process until smooth. Add water if necessary, but try not to add if possible. With the meat layer, leave small chunks. To assemble, either straight onto the plates, or into a large square dish. Start with a double layer of zucchini strips. Then add meat layer, cashew cheese, tomato layer, green pesto, then any other raw veggies you wish to use. The repeat: Zucchini, meat, cashew cheese, tomato, green pesto, fresh veggies.

Garnish with a small dollop of cashew cheese and green pesto, as well as a sprig of fresh basil.

Valentines day Giveaway: Pana Chocolate

A little while ago I did a post on the benefits of raw cacao, and i’m very happy to say the amazing guys at Pana Chocolate have donated an amazing Valentines day gift box full of Pana Chocolate for me to give away!

Pana Chocolates motto is “love your insides. Love the earth” which I think is just so gorgeous, and it really resonates with my own values. The team is a group of health conscious individuals, who had a vision of an organic, raw and great tasting chocolate, which I think they have totally nailed! The Pana Chocolate range are lovingly prepared, and have a rich delicious texture that is also healthy. What I love about them, is they make chocolate that caters to so many different dietary requirements, so everyone can enjoy it!

The Pana Chocolate range is handmade in Aus, and they use all natural ingredients, no preservatives and low GI natural sweetener. Pana Chocolate also made sure that their chocolate was low GI, vegan, gluten free, and contains no dairy or soy. They are certified organic, as well as being a member of the vegan society.

Another great reason to LOVE Pana Chocolate is the fact that they are raw. Cacao processed at high temperatures (as is common in most chocolate) loses its nutrient value and when ingested can cause a build up of acid in the body. Pana Chocolate is prepared using consistently low temperature to produce a non- acidic chocolate that retains its naturally occurring nutrients and antioxidants. By choosing raw chocolate you are getting all of the benefits of the cacao bean – the most antioxidant rich food source known.

Their range includes raw cacao, orange, coconut and goji, fig and wild orange, rose, sour cherry and vanilla, cinnamon, nuts, and mint. My personal favourite is the sour cherry and vanilla! 

So with that, I can’t wait for someone to win this great gift box. 

All you need to do, is leave a comment at the bottom of this blog post saying what your favourite valentines day experience was. 

 

*giveaway only open to residents of Australia and New Zealand. 

Good luck!

a Rafflecopter giveaway

Sundried tomato and cashew dip

Good morning lovelies!

A few days ago I came up with this fantastic dip: Sun dried tomato and cashew. Its creamy and full of flavour! I used mine on my raw nachos (recipe to come later), as well as french toast, with raw veggie sticks, and on an antipasto patter. Its a great little dip for your summery weekend food endeavors!

1 cup soaked cashews (soak cashews in water overnight)
1/2 cup sun dried tomatoes
1/4 cup olive oil
1 garlic clove
salt and pepper to taste

Add all ingredients to a food processor and process until smooth.

Variations: Add chili for a spicy hit, replace sun dried tomatoes for sun dried capsicum, replace sun dried tomatoes with olives.

Cherry Ripe truffles

Over Christmas I got creative with the truffles and came up with these gorgeous cherry ripe inspired truffles. I think they are my best creation yet, and they were a total hit with my non-health conscious family.

350 g shredded coconut
20 fresh cherries-stones removed
200 g dark chocolate

Place 250 g of the shredded coconut in a food processor and blend on high until it forms a smooth paste. This took about 5-8 minutes of blending. Place the coconut into a bowl, then add the halved cherries into the food processor, and pulse until chopped into small chunky pieces (make sure you don’t over-process, you still want to have chunks of cherries in your truffles).

Add the chopped cherries into the bowl with the coconut, as well as the remainder of the coconut. Mix well until combined. Roll the mixture into small balls, and place on a lined tray. Put tray into the freezer until balls are solid.

Break chocolate into pieces and put into a microwave proof bowl. Microwave for 30 second bursts, mixing in between. Take out when chocolate is almost completely melted, but there are still small chunks left. Mix the chocolate well to ensure all pieces are fully melted.

Put truffles into another bowl, and keep the tray lined. Using a fork dip each truffle into the melted chocolate, ensuring each is fully covered. Place truffles back onto lined tray. Once all truffles are covered, put back into the freezer to set.

*Make sure you get the truffles covered in the chocolate as quickly as you can to ensure the chocolate doesn’t seize.

Product review: Conscious Craves Kale chips

Finally home! There’s really nothing like getting back home and having your happy little dog greet you like he hasn’t seen you in months, its the most lovely feeling 🙂 Of course getting back home, I had loads to do, so before doing so I made sure I had a nutrient dense power snack-bring on the kale chips! I got these bad boys from the Margaret River Farmers markets from the lovely Kylie from Conscious Craves.

They are flavorsome and super crunchy, and she uses a blend of Cashews, sesame seeds, garlic, tahini and spices to pack them with a punch. Plus kale is full of vitamins and minerals, which makes this snack a great choice!
So the company, Conscious craves, is a raw, vegan, and guilt free company based in the hear of Yellingup, Western Australia. Founded by two passionate ladies, who strive to feed people simple nutrition through pure, live and fresh foods. They believe that a simple diet consisting of mainly a variety of vegetarian organic foods can keep the body, mind and spirit clean for live.
Another reason I love this company is that they support their local community, farmers and environment by using as many local and organic ingredients as possible. You can find Conscious Craves every Saturday morning at the Margaret River Farmers markets, or pop over and see them on facebook!
https://www.facebook.com/consciouscraves

Raw Cooking Class

I have had the most fabulous time in Margaret River, if you ever get the chance to visit, it’s such a beautiful place! While I was on the winery tour, I was talking to our guide Jaime about my blog, nutrition and wellness, and he mentioned that they had just hired a new driver, who was an ex-raw chef at Samudra! What are the chances that he was running a raw cooking class the next day!

Of course, I instantly signed up, and on Sunday I attended a truly incredible raw cooking class run by the amazing Brad Sawatzki from Harmonious eating. Brad is a talented chef, educator and passionate raw foodie. It was inspiring to learn about raw food cooking, as well as his food philosophy. Brad created the most amazing 3 course raw meal, which comprised of: Macadamia nut and caper feta on cucumber wheels with a balsamic reduction; a Napoleon stack-with cashew nut bechamel, semi dried tomato ragu, eggplant and zucchini crisps and caramelized onion; a finally a raw pumpkin pie with candied pecans and cashew cream.

The process of creating the dishes was really incredible, so much time and effort was put into each dish-it made me appreciate the quality and beauty of the food much more. Some of the components of the meal took a few days to prepare, which I think really shows Brad’s passion and love of food, and throughout the class, it became evident that he wanted to pass on that passion and love for food to us. The tomatoes were prepared a few days before, to allow them to dehydrate and be ready to use. Its that care and love for our food that we need to get back in our society. To rekindle the act of preparing our food with love and care, rather than feeding our bodies garbage.

I have biased opinions about the raw food diet in its entirety, however I really love some of the raw food philosophies, and I endevour to include more of the raw food concepts into my everyday diet. I plan on purchasing a dehydrator-hopefully the excalibur (which I hear is the Rolls Royce of dehydrators), so I can learn to lovingly prepare food a few days in advance.

http://www.excaliburaust.com/dehydrators/9-5-tray-excalibur-dehydrator-with-26hr-timer.html

If you want to get on board and join the Harmonious eating community, visit their facebook page. I hear that there may be raw food classes with Brad happening in Perth in the near future, and I plan on attending as many as I can!
https://www.facebook.com/pages/Harmonious-Eating/213926128789115

Xx Britt

I Love Cacao

Who doesn’t love chocolate! The velvety smoothness on your tongue, and the creamy rich taste-Yum! And you will be happy to know that I totally approve of chocolate…However its gotta be the good stuff. I often get asked the question, whats the difference between cacao and cocoa? Basically cocoa is the refined and processed version of cacao, its kind of the equivalent to white flour vs a multi-grain whole flour. Through all the processing, cocoa looses much of the goodness that it originally had-and let me tell you, it had some pretty good stuff.

So then, cacao, the goddess of super foods, not only is it delicious, but its versatile, and easy to cook with. You can easily up the nutrition of any cocoa based baking, by replacing it with cacao. And there are so many nutritional benefit to cacao! Raw powdered cacao is packed full of flavanoids, which are natural antioxidants, and protect the body from aging and disease by fighting off free radicals. Raw cacao is said to contain about 4 times the amount of antioxidants that cocoa powder. It also had higher antioxidant content than green tea ad red wine.

Cacao is also high in magnesium, which is associated with nerve and muscle function, as well as ensuring the immune system can function adequately. Cacao has also been found to hep regulate blood pressure and reduce cholesterol.  This means it potentially can reduce the risk of heart disease and stroke. Cacao also contains caffeine, which can be a good and bad thing. Of course, caffeine is a stimulant, so too much is possibly going to keep you awake, especially in large doses.

As with everything, keep it in moderation, and be aware of what you are consuming. While I say raw cacao is great, its the things that go with it that are of concern. For example, in a block of chocolate, there are refined sugars, saturated fat and its been highly processed,which means many of the nutritional benefits will be diminished. Really, in milk chocolate, there isn’t much cacao left. So if you are going for processed chocolate, stick with a high quality dark chocolate! Research where they are getting their beans from, buy organic where possible, and its probably not best to eat a whole block at a time (however I’m sure I have done this in the past!).

The best way to consume cacao is from its raw form, or as close to as you can get. Other than growing it yourself, generally the easiest way to get it is in its raw powdered form, and you can get this from your local health food store. Its pretty expensive, but I tend to buy in bulk, and its lasts months, especially since you hardly use any. I put mine in smoothies, baking, raw cacao balls, raw chocolate and hot cacao drinks. There are so many uses, and every week I find another one!

There are a few brands I have tried that are really great:
https://lovingearth.net/products/12/
http://www.shopnaturally.com.au/power-super-foods-raw-organic-cacao-gold-powder-450g.html
http://www.shopnaturally.com.au/power-super-foods-raw-organic-cacao-powder-500g.html

And here are a few recipes that I just LOVE:
http://www.petite-kitchen.com/2013/08/the-best-nut-butter-chocolate.html
http://www.healthymums.com.au/article/cacao-nut-butter
https://lovingearth.net/recipes

If you want more info, David Wolfe is a great person to read up on, he is a bit of an expert on raw food. Of course I do have to point out here, that there is another side to the story, and it states that the theobromine in cacao may have a toxic effect on humans, as it does on animals. The research is stating that at low doses the theobromine may contribute to the positive effects of chocolate, however at high doses, there are some negative effects, especially on mood. As always, everything in moderation, and a key thing to remember, is to vary your diet!