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Raw Food Recipes

The process of cooking food can remove much of the goodness from food. While we wouldn’t necessarily recommend a “100% Raw Food Diet”, we do recommend a high proportion of raw food – packed with vitamins, enzymes and vitality – in the diet. With a little preparation, this can be much more exciting than chomping on celery sticks. Try this delicious raw linguine, for example!

Courgette Linguine with Basil Pesto

For the Basil Pesto:

  • 1/2 Cup Pine Nuts
  • 1/4 Cup pumpkin seeds
  • 1 Tbsp Lemon Juice
  • 1 Clove Garlic
  • 1/2 Tsp Himalayan or Celtic sea salt
  • 1/4 Cup Cold Pressed olive oil
  • Spring or Filtered Water
  • Basil to taste
  • 1 teaspoon organic Spirulina or Chlorella powder, optional for extra health benefits (please click on each for info)

For the Courgette Linguine:

  • 3 Large Courgette
  • 2 Medium Tomatoes
  • 8-10 Dried Olives
  • 1/2 Red Capsicum
  • 2 Tbsp Pine Nuts
  • 1/2 Cup Basil Pesto

For the Pesto:
1 – Soak the pinenuts and pumpkin seeds for at least 4 hours. Drain and rinse.
2 – Place all ingredients apart from the water into a food processor and process until almost smooth. You still want a little texture to it. Add a little water at a time if it seems too dry.
3 – Store in a glass jar in the fridge for up to a week.

For the Linguine:
1 – Use a julienne peeler to slice the courgette length-ways into long noodles and place in a large bowl. You could also use a spiraliser.
2 – Chop the tomatoes and capsicum, destone and chop the olives and add these with the pine nuts to the courgette.
3 – Add the pesto and mix thoroughly to combine.
4 – Leave to sit for 1hour before serving if you would like the noodles to soften a bit.

Chocolate Cupcakes with Coconut Icing

Raw Chocolate Cupcakes

  • 1 cup walnuts, unsoaked
  • 5 Medjool dates, unsoaked, pitted
  • 1/8 cup raw or unsweetened cocoa powder
  • 1 teaspoon coconut oil, liquid form
  • 1 teaspoon vanilla extract
  • ½ teaspoon almond extract
  • ¼ teaspoon sea salt
  • 1 teaspoon organic Spirulina or Chlorella powder, optional for extra health benefits (please click on each for info)

Coconut Icing

  • 1 cup coconut pulp
  • 2 tablespoons coconut oil
  • ½ cup agave nectar
  • ¼ cup coconut water
  • ½ teaspoon vanilla extract
  • dash of sea salt

1- Puree coconut pulp, coconut oil, agave nectar (you can use less if you like, depending on your taste for sweetness) and coconut water in the blender until you achieve a smooth consistency. Add vanilla extract and sea salt.
2 – If you would like to make different coloured icings, then place 1 tablespoon of the coconut icing in each of 3 bowls. In the first bowl add beet juice and mix until the icing turns pink. In the second bowl, add chlorophyll (available from most healthfood shops) to the icing and mix until the icing turn light green. In the third bowl, add the cocoa powder and maple syrup to the icing, stir until it turns a dark brown.
4 – Pour the remaining coconut icing in a glass bowl and cover. Place all the icing in the freezer while you make the cupcakes.
5 – Process walnut and dates in a food processor until mixture sticks together. Add sea salt, vanilla extract and almond extract. Add the organic Spirulina or Chlorella powder. Roll small eight balls out of the mixture and place each one in 1 ¼-inch baking cups. Mold the sides of the baking cups around the balls and form into a cupcake shape.
7 – Frost the cupcakes with the coconut icing and serve!

Raw Pumpkin Pie

  • 2 cups almonds, soaked, drained and rinsed
  • 1 cup walnuts/pecans, soaked, drained and rinsed
  • 1 cup unsweetened shredded coconut
  • 20 dates, soaked overnight
  • 2 cups cashews, soaked overnight and drained/rinsed
  • 2 large sweet potatoes or butternut squash or pumpkin, peeled and diced
  • Grated root ginger
  • Cinnamon, nutmeg, ground cloves, allspice (and/or ready made pumpkin pie mix)
  • Dash of vanilla
  • Honey or Maple syrup

To make the crust, combine the almonds and walnuts/pecans with the coconut, using a food processor, and process until ground fine and dough-like. Add sea salt if you like. Pat the dough into two pie plates.

To make the filling, drain the dates, reserving the soak water. Puree the dates and sweet potatoes/butternut squash/pumpkin in a blender. Add to this the ginger and spices (to taste). Remove the mixture and set aside in a bowl.

Next, process cashews, maple syrup or agave nectar, vanilla, and date soak water as needed, until smooth and creamy. Combine the cashew mixture and sweet potato mix puree. Spread the filling in pie shells. Dehydrate for 6 hours (use a food dehydrator or the oven on very low with the door ajar), then refrigerate.

Sprout Your Own Beans

  • Put your beans in a large bowl. Cover them with water. Let it set for 24 hours and then rinse the beans well.
  • Sterilise a glass container with boiling water. Place the beans (or seeds) into the container and cover it with a breathable lid.
  • Twice a day, fill the container with water and drain thoroughly. Within five days you should see pale shoots.
  • When the shoots are about one inch long, set them in the sun for a few hours. This will help them absorb chlorophyll. Harvest your shoots after their sun bath. Throw out any beans that have not sprouted and store the rest in the fridge, rinsing as you eat them.

These sprouted beans are an excellent addition to salads and sandwiches, or on the side of a meal. Not only are they absolutely delicious, but sprouts have been acclaimed as the “most enzyme-rich food on the planet”. Sprouting beans and grains causes increased activities of enzymes, improvements in the contents of total proteins, fat, certain essential amino acids, total sugars, B-group vitamins, and a decrease in dry matter, starch and anti-nutrients. In other words, they are very good for you.

It is easy to sprout beans, grains and nuts. There is plenty more information available in books and on the internet if you’re interested in the subject. If you are not, you will be glad to hear that sprouted beans are available in most healthfood shops.

Cashew Nut Cheese

This recipe will make about 1.5 cups of Cashew Nut Cheese. You will need:

  • 190 grams (1 1/2 cups) plain cashew nuts (not roasted or salted)
  • 60 to 80 ml (1/4 to 1/3 cup) water
  • 2 teaspoons freshly squeezed lemon juice or good vinegar
  • 2 cloves garlic, finely minced
  • 1/2 teaspoon fine sea salt
  • Freshly cracked pepper

1 – Place the nuts in a salad bowl, cover with fresh water, and leave to soak overnight.
2 – Drain the nuts and place them in the bowl of a food processor or blender. Add a pinch of salt if you like.
3 – Add 60 ml (1/4 cup) water and the rest of the ingredients, and mix until thoroughly puréed, stopping to scrape the sides of the bowl every once in a while.
4 – Add a little more water and blend again to adjust the consistency, if necessary; the cheese will get a little more solid as it sets.
5 – Transfer to a bowl, cover, and let stand somewhere cool for 24 hours before placing in the fridge, where it will keep for another 5 days.
6 – Roll cheese in cracked pepper.

Those of us who enjoy the real thing will agree that calling this preparation “cheese” is a small stretch. But it is delicious, healthy, unusual, and easy to make.

The texture is a little like that of home-made ricotta, and it is perfect for summer snacks, or as an accompaniment to a barbeque. It is perfect enjoyed on fresh baguette, on oatcakes or crackers (you can find good raw cracker recipes on the internet if you want to go all the way!), and in pita sandwiches. It is well accompanied by pesto, cherry compote, and balsamic reduction – all of which can easily be made… raw!

Ravioli with Marinara Sauce

For Pasta Wrapper:
4 turnips

Slice the turnips into very thin slices by using a spiral slicer, mandolin or other vegetable slicer to make thin, round disks. These will be used as the wrapper, which would normally be the pasta dough.

Note – buy small turnips as they are easier to slice. Make sure to slice these VERY thin or they may not become soft enough and may taste bitter.

For “Cheese” Filling:
1 cup pine nuts
1 cup macadamia nuts ( can substitute cashews)
1 cup walnuts
1 cup parsley
7 teaspoon lemon juice
6 teaspoon Nama Shoyu or Bragg Liquid Aminos
2 cloves garlic

1. Blend the pine nuts, macadamia nuts and walnuts in a food processor until ground.
2. Add the rest of the cheese ingredients and blend until creamy.

For Marinara Sauce:
2 1/2 cups tomatoes
12 sundried tomatoes, soaked
3 dates, pitted and soaked
1/4 cup olive oil
4 cloves garlic
2 tablespoons parsley
1 teaspoon Celtic Sea salt
1/8 teaspoon cayenne

Add all ingredients in a food processor and blend well.

Assembling the Ravioli:

1. Remove a single turnip slice from the batch
2. Place a teaspoon full of cheese filling in the turnip slice and fold the turnip over until the sides meet. Squeeze the edges together. Some of the filling will ooze out, but this is what will hold the edges together. Just put the excess back into the bowl to reuse. If you don’t have enough filling in them, they will not stick together.
3. Continue to fill each turnip slice until all the filling is gone
4. Place these half moon shapes in a single layer on a large plate and drizzle the tomato sauce on top.
5. Allow to sit for a few hours. The turnip will become soft from the tomato sauce. Use a spatula to scoop the ravioli up and serve.

Amaranth Hemp Protein Poppers

Ingredients:

1/4 cup raw sunflower seeds
1/4 cup raw pecans
1/4 cup raw almonds
1 heaped tsp Spirulina or Chlorella (or mix the two)
1/4 tsp sea salt
1/2 organic banana
2 soaked Medjool Dates, pitted
1/4 cup organic hemp seeds
1/2 cup Amaranth
2 Tbsp raw honey (optional for extra sweetness. Can substitute organic maple syrup, raw yacon syrup or raw agave syrup to taste. Note that honey isn’t considered “vegan” and maple syrup isn’t considered “raw”)

N.B. Preferably all nuts would ideally be previously soaked and dehydrated. But if you can’t or don’t want to do this, do not worry – this recipe will work with soaked, non-dehydrated nuts if you don’t mind sacrificing the crunchyness; or you can always use raw unsoaked nuts too (the enzyme inhibitors will still be on the nuts if they are not soaked and they make digestion and assimilation difficult – but it’s better than no nuts and they will be delicious).

Making Your Poppers:

1. Place sunflower seeds, pecans, almonds and salt in the food processor and pulse until chopped (below right). Don’t over process, you want to maintain chunks of nuts. Place nut mix in a large bowl and mix in your Spirulina and/or Chlorella powder. Set aside.

2. Place a skillet on high heat and when a drop of water disappears immediately when dropped in, your skillet is ready. Pop amaranth by placing 1 tablespoon of grain in at a time, stirring constantly for about 15 seconds until seeds pop. After they pop, transfer to a bowl and add the next tablespoon of amaranth to the skillet until you get 1 cup of popped amaranth. When you do, place in a shallow bowl and set aside

3. Place banana, dates and honey in the blender and mix until smooth.

4. Pour the sweet paste into the large bowl with the nut mix and stir it well. Fold in your hemp seeds.

5. Using a small spoon, scoop your mixture into your popped amaranth. Coat your dollop with popped amaranth, roll in your hand until you have a fully coated ball. Continue until you have used all of your mixture and popped amaranth.

6. Store poppers in an airtight glass container in your refrigerator, freezer or you can dehydrate them (for 6-8 hours) and keep them in your pantry.

Raw Oatmeal

Ingredients:
(Serves 2)

2 apples
1 banana
1 tablespoon golden flax seed
1 tablespoon hemp seeds
2 teaspoons cinnamon
Pure water or almond milk
Extras to taste

Making Your Oatmeal:

1) Put the flax seeds in the purified water and let sit overnight.

2) Prepare the fruit: Peel the apples and cut them in smaller parts (for the blender); peel the banana and break in parts.

4) Rinse the flax seeds.

5) Put all ingredients in a blender. This can be a hand blender or high speed blender. Add 1/4 cup water, just enough to let the mixture blend well. Blend all ingredients until smooth. You may want to add a little more water or almond milk if it’s too thick.

6) Add extras – hemp seeds, nuts, raisins, blueberries, yogurt etc to taste

You can prepare this recipe the night before (but put the banana in there in the morning). Especially with nuts and dried fruits in it, it will only taste better!

Popped Amaranth Crunch

Ingredients:
(scale up as necessary…)

1 cup popped amaranth grain
1 cup organic cashews, soaked
1 cup organic almonds, soaked
2 tbsp raw, wild-harvested honey (you can substitute organic brown rice syrup or raw agave nectar)
1/4 tsp pink Himalayan or Celtic sea salt

Making Your Crunch:

1) Pop your amaranth grains. Place your frying pan on high heat and when a drop of water disappears immediately when dropped in, your it is ready. Pop amaranth by placing 1 tablespoon of grain in at a time, stirring constantly for about 15 seconds until seeds pop. After they pop, transfer to a bowl and add the next tablespoon of amaranth to the pan until you get 1 cup of popped amaranth. Set it aside. (When you pop your amaranth for this recipe, you can make extra and store in an airtight jar in the fridge for 4-6 weeks. It’s great on salads!)

2) If you soaked your nuts*, place them on a parchment-lined cookie skeet and bake at 250°F for 10-20 minutes to dry them out. If you have a dehydrator, just towel your nuts dry and continue as follows.

3) Mix all ingredients together.

4) “Cook” as follows:
In oven – if your nuts are unsoaked, place your mixture on a parchment-lined cookie sheet and bake for 20-30 minutes. If your nuts were soaked and then dried in the oven, just cook the mixture on the cookie sheet for 10-15 minutes.
Or in dehydrator – if your nuts are soaked and towel-dried, place on the dehydrator screen and dehydrate at 95-100°F for 6-8 hours. If they weren’t soaked or if they’ve already been dehydrated, dehydrate the mixture at 95-100°F for 2-4 hours

5) Allow your mixture to cool and then serve!

If there is any left, you can store it in an airtight container in your pantry. You can also experiment with adding extras – hemp seeds, jungle peanuts, pecans, cinnamon, or dried fruits such as banana, apple or blueberry, for example.

  • - although it’s by no means essential to the enjoyment of nuts, they are better for you if they are soaked (make sure they are RAW to start off). Nuts and seeds contain enzyme inhibitors to keep them from sprouting until nature delivers the sun and rain that they need to grow. These inhibitors make digestion difficult and prevent our bodies from obtaining some of the goodness. Soaked and dehydrated nuts will keep in airtight jars for four months.

Recommended soaking times:
Almonds: 8-12 hours
Brazil Nuts: No need to soak, little to no enzyme inhibitors
Cashews: 2 hours
Buckwheat: 6-8 hours
Hazelnuts: 6-8 hours
Macadamia Nuts: The verdict is out on this one, some say soak, some say don’t. We choose to soak them for 2-4 hours.
Pecans: 6-8 hours
Pine Nuts: 6-8 hours
Pumpkin Seeds (aka Pepitas): 6-8 hours
Sesame Seeds: 4-6 hours
Sunflower Seeds: 6-8 hours
Walnuts: 6-8 hours

There are some really fantastic raw food recipes around so if you like this, do look further. Although it often requires a lot of preparation, there’s much scope for creativity in raw food “cooking”; and the more you do, the easier you will find it to come up with your own delicious ideas. Enjoy!

© NutriVital Health Limited 2011