RECIPES
LOVE...A rich and divine dinner for two. It is love at first bite!
Chocolate peppermint banana milk shake Creamy parsnip avocado soup Golden squash pasta with portobello, creamy truffle sauce and sweet peas. Banana cream pie
CHOCOLATE PEPPERMINT BANANA MILKSHAKE
INGREDIENTS
1 Young Coconut (water and meat)
2 cups pure water (adjust as needed)
1 TB Coconut Butter
1/3 Cup Agave Syrup
4 TB Raw Cocoa Powder
2 tsp. Vanilla Extract
Pinch of Sea Salt
3 Frozen Bananas
1/2 tsp peppermint extract
8 Large Ice Cubes
-stevia to taste
DIRECTIONS
Blend everything on high except the bananas and ice. Then once it is smooth add the bananas and ice and blend again on low until the ice crystals are dissolved and broken down. Serve immediately.
PARSNIP AVOCADO SOUP
INGREDIENTS
2 C water
4 large parsnips
4 large celery sticks
1 ripe avocado
1/4 cup sweet onion
4 T olive oil
1 clove garlic
2 t lemon juice
2 t sea salt
Dash of cayenne
1 T raw honey
Garnish with chopped red and yellow peppers
Makes 7 cups
GOLDEN SQUASH PASTA
CREAMY TRUFFLE SAUCE, PORTOBELLO & SWEET PEAS
INGREDIENTS - for the sauce
3 large stalks celery ( cut up to blend in vitamix)
1/2 medium sweet red apple, like fuji
1/2 cup coconut water
1 cup raw cashews (soaked, drain and rinse)
3 T lemon juice
1 T nutritional yeast
1 T Black truffle oil
1/2 t sea salt
1/4 t black pepper
DIRECTIONS
Blend in a high speed blender until thick and smooth
INGREDIENTS - for the pasta
3-4 medium yellow squash julienned long length with skin
1/2 t sea salt
1 large portobello mushroom sliced very thin
1/2 cup sweet peas (just use frozen organic, thawed)
1 small bunch chives, chopped
DIRECTIONS
Toss with: fresh ground pepper, 2 t truffle oil, squeeze lemon
BANANA COCONUT CREAM PIE
INGREDIENTS - for the Crust
3/4 Cup Macadamia Nuts
3/4 Cup Shredded Dry Coconut
1/2 t of Salt
2 TB Coconut Oil
2 TB Agave Nectar
DIRECTIONS
Blend together in food processor with an S blade and press into a spring pan. Line the bottom of the spring pan with wax paper. Place in freezer as you complete the recipe.
INGREDIENTS - for the Filling
2 C Cashews (Soaked at least 3 hours)
1 1/2 C Young Coconut Flesh
1/4 C Coconut Water (from fresh coconut)
1/4 C Coconut oil
1 T. Lemon juice
1/4 C Agave
2 squirts stevia
1/2 t Sea salt
1 tsp Vanilla
2 Bananas
1 sliced banana, separated
DIRECTIONS
In a high speed blender: Process cashews, young coconut flesh and coconut water in food processor until well blended. Add 1 T. lemon juice, 1/4 C agave, 1/4 coconut oil, stevia, sea salt and bananas and continue to process until light, fluffy and very well processed. The filling should be thick and creamy. Pour on top of crust.
Frosting 1/4 cup coconut butter 1 cup cashews 1/2 c coconut water 2 T raw honey Dash of sea salt Stir in: 1/2 cup shredded coconut In a high speed blender, begin blending the coconut butter and water together. Gradually add in cashews, honey and sea salt. Blend this until smooth thick and creamy. Place in a bowl and stir in shaved coconut. Spread over the sliced banana layer and top with shredded coconut. Allow to set up in the freezer over night or for at least 4-5 hours. Take it out of the fridge at least an hour before eating.
For several years I taught anti-aging, detox, and living food prep classes in Chicago and California. I am thrilled to share some of my very own recipes with you to enjoy yourself, and spoil your loved ones. All the recipes I have created will satisfy your healthy living goals in alignment with the use of whole foods, minimal dairy, are wheat/gluten free, and RAW in many preparations.
Chocolate peppermint banana milk shake Creamy parsnip avocado soup Golden squash pasta with portobello, creamy truffle sauce and sweet peas. Banana cream pie
CHOCOLATE PEPPERMINT BANANA MILKSHAKE
INGREDIENTS
1 Young Coconut (water and meat)
2 cups pure water (adjust as needed)
1 TB Coconut Butter
1/3 Cup Agave Syrup
4 TB Raw Cocoa Powder
2 tsp. Vanilla Extract
Pinch of Sea Salt
3 Frozen Bananas
1/2 tsp peppermint extract
8 Large Ice Cubes
-stevia to taste
DIRECTIONS
Blend everything on high except the bananas and ice. Then once it is smooth add the bananas and ice and blend again on low until the ice crystals are dissolved and broken down. Serve immediately.
PARSNIP AVOCADO SOUP
INGREDIENTS
2 C water
4 large parsnips
4 large celery sticks
1 ripe avocado
1/4 cup sweet onion
4 T olive oil
1 clove garlic
2 t lemon juice
2 t sea salt
Dash of cayenne
1 T raw honey
Garnish with chopped red and yellow peppers
Makes 7 cups
GOLDEN SQUASH PASTA
CREAMY TRUFFLE SAUCE, PORTOBELLO & SWEET PEAS
INGREDIENTS - for the sauce
3 large stalks celery ( cut up to blend in vitamix)
1/2 medium sweet red apple, like fuji
1/2 cup coconut water
1 cup raw cashews (soaked, drain and rinse)
3 T lemon juice
1 T nutritional yeast
1 T Black truffle oil
1/2 t sea salt
1/4 t black pepper
DIRECTIONS
Blend in a high speed blender until thick and smooth
INGREDIENTS - for the pasta
3-4 medium yellow squash julienned long length with skin
1/2 t sea salt
1 large portobello mushroom sliced very thin
1/2 cup sweet peas (just use frozen organic, thawed)
1 small bunch chives, chopped
DIRECTIONS
Toss with: fresh ground pepper, 2 t truffle oil, squeeze lemon
BANANA COCONUT CREAM PIE
INGREDIENTS - for the Crust
3/4 Cup Macadamia Nuts
3/4 Cup Shredded Dry Coconut
1/2 t of Salt
2 TB Coconut Oil
2 TB Agave Nectar
DIRECTIONS
Blend together in food processor with an S blade and press into a spring pan. Line the bottom of the spring pan with wax paper. Place in freezer as you complete the recipe.
INGREDIENTS - for the Filling
2 C Cashews (Soaked at least 3 hours)
1 1/2 C Young Coconut Flesh
1/4 C Coconut Water (from fresh coconut)
1/4 C Coconut oil
1 T. Lemon juice
1/4 C Agave
2 squirts stevia
1/2 t Sea salt
1 tsp Vanilla
2 Bananas
1 sliced banana, separated
DIRECTIONS
In a high speed blender: Process cashews, young coconut flesh and coconut water in food processor until well blended. Add 1 T. lemon juice, 1/4 C agave, 1/4 coconut oil, stevia, sea salt and bananas and continue to process until light, fluffy and very well processed. The filling should be thick and creamy. Pour on top of crust.
Frosting 1/4 cup coconut butter 1 cup cashews 1/2 c coconut water 2 T raw honey Dash of sea salt Stir in: 1/2 cup shredded coconut In a high speed blender, begin blending the coconut butter and water together. Gradually add in cashews, honey and sea salt. Blend this until smooth thick and creamy. Place in a bowl and stir in shaved coconut. Spread over the sliced banana layer and top with shredded coconut. Allow to set up in the freezer over night or for at least 4-5 hours. Take it out of the fridge at least an hour before eating.
A HOLIDAY MENU
Holiday Nog
Sweet Potato Cream Soup
Harvest Nut Pate
Pumpkin Muffins
Raw Pumpkin Pie with Whipped Cream
Peppermint Stick Cheesecake
Sweet Potato Cream Soup
Harvest Nut Pate
Pumpkin Muffins
Raw Pumpkin Pie with Whipped Cream
Peppermint Stick Cheesecake
Holiday Nog
INGREDIENTS
5 cups water
2 cups brazil nuts (soaked, drained and rinsed)
1 cup dates (pitted)
1 T agave (or more to taste)
1 T vanilla extract
1/2 t sea salt
1 1/2 t cinnamon, ground
1/2 t cloves, ground
1/2 t cardamon, ground
1/2 t nutmeg
DIRECTIONS
Place water, brazil nuts and dates in a Vita-Mix or high speed blender and process until smooth. Add the agave, vanilla extract, sea salt and spices and nutmeg and blend. Taste your creation and adapt spices and agave to your taste. Blend in a little ice for a frothy feeling and serve immediately sprinkled with additional nutmeg. Happy Holidays!
Creamy Sweet Potato Soup
INGREDIENTS
2 large sweet potatoes peeled and cubed (6 cups)
2 cups coconut water
1/4 cup leek or yellow onion
1/2 avocado
1 large handful fresh parsley, stems and leaves
1 T Olive oil
3 T raw honey
2 cloves Garlic
1 t sea salt
2 t curry
1 t cinnamon
OR
2 sticks celery
1.5 t Cumin
1 t Coriander
dash Cayenne
OR
2 t cardamon or gram marsala
1 t cinnamon
DIRECTIONS
Combine all ingredients and selected spices except sweet potato in a vitamix or high speed blender, and blend until smooth. Gradually add in sweet potato and blend until smooth and slightly warm to your finger. Garnish with parsley and ENJOY!
Harvest Pate
INGREDIENTS
1 cup almonds (soak rinse drain)
1 cup pecans (soak rinse drain)
1 large tomato
2 cloves garlic
1/2 onion
3 tablespoons olive oil
1.5 teaspoons sea salt
1 T lemon juice
1/2 teaspoons dried basil
1/2 teaspoon dried thyme
1/2 teaspoons dried sage
STIR IN
1 cup diced zucchini
1/2 cup chopped red bell pepper
garnish with nutmeg
DIRECTIONS
Soak raw almonds and pecans overnight in the fridge, drain and rinse. In a high speed blender, begin blending with tomato and a bit a water. Gradually toss all ingredients, except almonds and pecans into the vitamix or blender and blend well. Finish by slowly blending in soaked almonds and pecans, until you get a thick smooth consistency.
Stir in zucchini and bell pepper to add texture and color. Sprinkle with nutmeg and enjoy.
OPTION: Using a food processor fitted with an “S” blade, you may choose to blend this recipe to a chunky consistency. Use this as a dip, or spread it on a leaf of endive, romaine, or nori wrap…layer with sprouts, portobello mushrooms, avocado, peppers…whatever your heart desires!
Pumpkin Oatmeal Muffins
Makes 40 mini muffins or 2 dozen large
INGREDIENTS
2 cups oat groats, (soak, drain and rinse)
2 cup steel cut oat flakes (soak, drain and rinse)
1 cup pecans (soak, drain and rinse)
1/2 cup pitted dates
2 t vanilla
2 t sea salt
1/4 cup agave
2 T black strap molasses
2 T coconut butter (run jar under hot water to soften)
2 t cinnamon
2 T lucuma powder optional
2 cups peeled and cubed fresh pumpkin
OPTION: Stir in 1 cup raisins.
DIRECTIONS
Soak oat groats, oat flakes and nuts in their own container over night in fridge for 6 to 8 hours in pure water, drain and rinse well.
In a food processor with an S blade, blend pumpkin down to a mash. Add in vanilla, sea salt, agave, molasses, coconut butter, cinnamon, lucuma powder and blend till smooth. You may need to add a bit of water to help in along. Next add oat groats to food processor and blend until smooth. Place in a large mixing bowl Next stir in oat flakes.
Pulse pecans and dates into tiny pieces in a food processor with an S blade. Stir into muffin batter. Stir in raisins if you desire. Your batter is ready. It is very sticky and wet.
Using an ice cream scoop, form muffins onto a tefflex lined dehydrator sheet and sprinkle with oat flakes. Dehydrate at 145 for 90 minutes and reduce heat to 115 for an additional 2-3 hours for a soft and chewy muffin.
***I keep mine in the refrigerator for as long as they last!
Oats are a gentle and nutritious grain. Whole oats have an unadulterated profile. Oats are high in silicon, which is essential for connective tissue health and to renew bones. They are also rich in phosphorus, which is necessary for brain and nerve development.
Raw Pumpkin Pie
CRUST
2 cups pecans (soak, rinse and drain)
1/2 cup dates (soaked until soft, drain)
1/2 t sea salt
1/2 t cinnamon
Put pecans into food processor with dates, sea salt and cinnamon. Process until well ground. Press into 8" pie plate and place in refrigerator.
FILLING
1 mini baking pumpkin or 2 large sweet potatoes. Yield 6 cups of 1" cubes.
1 C Water
1/2 C Agave
1/4 C Maple Syrup Grade B
3 T coconut Butter
2 T coconut oil
1/2 C cashews (soaked, rinsed, drained)
1 t. sea salt
1 T. vanilla
3 t. Cinnamon
1/2 t. Nutmeg
1/2 t. Ground ginger
1/4 t. Ground cloves
PREP
Pumpkin: Peel the pumpkin and slice in half. Slice into 1 inch pieces.
Sweet Potato: Peel and cube into 1 inch pieces.
Soak pecans, cashews and dates. Rinse and drain.
FILLING
In a food processor, process pumpkin to a pulp and place in blender with 1 cup water and blend till smooth. Gradually add the rest of ingredients and process until smooth. Pour into the crust and refrigerate for at least 3-4 hours before serving. Adjust spices to your taste using pumpkin.
Sweet Potato:
Put all ingredients in a blender except sweet potato cubes. Blend and then gradually add in sweet potato. Process until smooth. Pour into the crust and refrigerate for at least 3-4 hours before serving.
Whipped Cream
INGREDIENTS
1 cup macadamia nuts (do not soak)
2/3 cups water
few drops agave
1/2 vanilla bean or ½ t extract
1 teaspoon olive oil
pinch of salt
DIRECTIONS
In a high speed blender, blend together nuts and water until smooth. Add in remaining ingredients and whip together until you get a whipped cream consistency! Place a dollop on top of your pumpkin pie!
Peppermint Stick Cheesecake
INGREDIENTS
2 cups young coconut meat (3-4 young coconuts)
2 cups soaked raw cashews (soaked and drained)
1 cup coconut water
3/4 cup coconut oil
1/4 cup raw agave or honey + dash stevia extract
2 T heaping non gmo lecithin
1/2 t sea salt
1/2-1 t peppermint extract (to taste)
1/2 cup goji berries (grind fine in coffee grinder)
*Garnish with fresh mint leaves and few goji’s
DIRECTIONS
For the Crust:
2 cups raw macadamia nuts or raw cashews. (do not soak macadamia nuts)
1/2 cup dates, pitted (soak for 15 minutes, drain)
1/4 teaspoon sea salt
1/4 cup dried coconut
To make the crust, process the macadamia nuts, dates and sea salt in the food processor to a paste. Sprinkle dried coconut onto the bottom of an 8 or 9 inch spring form pan. Press crust onto the coconut. This will prevent it from sticking. Place in the freezer.
To make the cheesecake, begin by blending the coconut meat, and coconut water. Gradually blend in cashews. Next blend in warmed coconut oil (place jar under hot water), agave, lecithin, sea salt and peppermint extract . Blend until smooth and adjust to your taste. Stir in goji berries for festive color.
Pour the mixture onto the crust. Place in the freezer until firm. Remove the whole cake from the pan while frozen and place on a serving platter. Defrost in the refrigerator.
Top with fresh mint and few goji’s in the middle.
Super Food Raw Chocolate Power Smoothie
INGREDIENTS
4 cups pure water
½ cup cashews soaked and drained
6 T raw cacao powder
1 or 2 – large ripe banana (frozen is best…2 bananas is rich and filling)
6 T raw agave or stevia to taste
2 T non gmo lecithin
2 T lucuma (South America, source of beta-carotene, niacin and iron)
2 T maca
1 T mesquite
1 T vanilla
Dash of sea salt
10 – ice cubes
Optional Super Foods
1 T spirulina
1 T hemp protein powder
DIRECTIONS
Put all ingredients into a high-speed blender and blend until smooth. This smoothie will get you going! You can experiment with other super foods and vary the ingredients to your personal taste. Be your own ALCHEMIST! Great in ice cube trays for “Power Shots”!
Health Benefits of Chocolate and Raw Cacao
Graph from Natural News: Examining the Properties of Chocolate and Cacao for Health.
"Chocolate contains more magnesium than any other food. Magnesium is the number one mineral deficiency in the west. It is the most powerful stress relieving mineral. It also relaxes the muscles and builds strong bones and teeth."
"Chocolate contains more magnesium than any other food. Magnesium is the number one mineral deficiency in the west. It is the most powerful stress relieving mineral. It also relaxes the muscles and builds strong bones and teeth."
Health Benefits of Mesquite:
Mesquite is ground from the bean pods of the mesquite tree. The entire mesquite pod is ground, including the protein-rich seed containing 11 to 17 percent protein. Mesquite is rich in lysine, calcium, magnesium, potassium, iron, and zinc. It has a pleasantly sweet molasses-like flavor with a hint of caramel. It can be used as to replace a portion of your flour in baking and is high in soluble fiber and protein.
Mesquite is ground from the bean pods of the mesquite tree. The entire mesquite pod is ground, including the protein-rich seed containing 11 to 17 percent protein. Mesquite is rich in lysine, calcium, magnesium, potassium, iron, and zinc. It has a pleasantly sweet molasses-like flavor with a hint of caramel. It can be used as to replace a portion of your flour in baking and is high in soluble fiber and protein.
Health Benefits of Maca
A root vegetable from Peru. Scientists and doctors are now finding maca to be one of the best natural ways to regulate and support endocrine health, hormonal balancing.. This action regulates metabolism, energy levels, growth, sexual development and the sense of well being and attitude.
Corn Chowder
INGREDIENTS
4 cups frozen organic corn
½ cup raw cashews soaked, drained and rinsed
2 cups pure water
½ yellow onion
1 avocado
1-2 cloves garlic
2 T olive oil
1 tsp sea salt
1 ½ tsp cumim
¼ cup diced red pepper and parsley to garnish
Top with a dash of ground black pepper
DIRECTIONS
This soup is very hearty yet light. In a high speed blender, begin by blending the cashews and water on high for a minute. Setting aside ¼ cup of corn kernels, gradually add in corn, blending until smooth. Add in the rest of ingredients and blend together until the soup is warm, not HOT to the touch.
Pour into bowls topping with a few kernels of corn, red pepper and parsley to garnish. Toss a couple dashes of black pepper and enjoy this winter comforting soup.
Refrigerate your creation for up to 2 days.
Note: This makes a great soup in the summer with fresh sweet corn cut from the cob. Serve chilled. Consider omitting the avocado in the summer for a lighter soup.
Cottage Cheese
INGREDIENTS
1 cup raw almond
½ cup raw cashews
½ cup raw macadamia nuts
½ cup raw sunflower seeds
1 cup rejuvelac or coconut milk
DIRECTIONS
Soak, drain and rinse nuts and seeds. Place all nuts and seeds in a food processor fitted with an “S” blade. Add 1 cup of liquid and blend until the texture is chunky like cottage cheese.
All to stand covered with a towel at room temperature for 2 hours. Refrigerate your cottage cheese. Keeps for 2-3 days!
Susie's Hemp Bliss brownies
INGREDIENTS
2 cups hemp seeds
¾ cup raw cacao powder
½ to ¾ cup raw clear agave nectar
4 tablespoon coconut oil (melted under hot water)
Slash of vanilla
½ sea salt
¼ cup cashews soaked, drained and chopped to pieces
*Top with a raw cashew or goji berry for presentation.
DIRECTIONS
Combine everything in a bowl and thoroughly mix together. Form into balls with a mini ice cream scoop or press into a pan. Refrigerate or freeze for 30 minutes to allow to set up. Enjoy!
DIRECTIONS
Combine everything in a bowl and thoroughly mix together. Form into balls with a mini ice cream scoop or press into a pan. Refrigerate or freeze for 30 minutes to allow to set up. Enjoy!
Other Creative Options
Create your own decadent chocolate treat by adding any or a combination of the following.
* goji berries
*Cacao nibs
*Shredded coconut
*Maca
*Lacuma Power
*Mesquite
*Cayenne or chili pepper flakes
*Cinnamon
*Mint
Hemp seed nutrition is remarkable. It is a perfect protein supplement because it contains all the essential amino acids our bodies need (ones our bodies can not make). No other single source of plant has all of these proteins that are so easily digested.
Hemp seed is a great source of omega-3 and omega-6 (essential fatty acids) and provides an ideal balance between the two. It is also a very good source of omega-9. These healthy fats are not stored in our bodies so it is important to consume sufficient amounts daily.
Create your own decadent chocolate treat by adding any or a combination of the following.
* goji berries
*Cacao nibs
*Shredded coconut
*Maca
*Lacuma Power
*Mesquite
*Cayenne or chili pepper flakes
*Cinnamon
*Mint
Hemp seed nutrition is remarkable. It is a perfect protein supplement because it contains all the essential amino acids our bodies need (ones our bodies can not make). No other single source of plant has all of these proteins that are so easily digested.
Hemp seed is a great source of omega-3 and omega-6 (essential fatty acids) and provides an ideal balance between the two. It is also a very good source of omega-9. These healthy fats are not stored in our bodies so it is important to consume sufficient amounts daily.
*Hemp Seed Nutrition (hulled hemp seeds)
Calories/100 g 567
Protein 30.6
Carbohydrate 10.9
Dietary fiber 6
Fat 47.2
Saturated fat 5.2
Monounsaturated fat 5.8
Oleic 18:1 (Omega-9) 5.8
Polyunsaturated fat 36.2
Linoleic 18:2 (Omega-6) 27.6
Linolenic 18:3 (Omega-3) 8.7
Linolenic 18:3 (Omega-6) 0.8
Cholesterol 0 mg
Vitamin A (B-Carotene) 4 IU
Thiamine (Vit B1) 1 mg
Riboflavin (Vit B2) 1 mg
Vitamin C 1.0 mg
Vitamin E 9 IU
Sodium 9 mg
Calcium 74 mg
Iron 4.7 mg
Because of all these nutrients, the benefits of hemp seed are numerous.
Amino acids are called the "building blocks of life" because they rebuild and repair tissues and organs. Amino acids are needed for growth and maintenance, enzymes and hormones, antibodies, fluid balance, salt balance, acid-base balance, energy, and so much more.
Omega fatty acids offer many benefits. They help in weight loss because they produce long-term appetite satisfaction and they also help the cardiovascular, immune, reproductive, and central nervous systems on a minute to minute basis every day.
Other benefits of hemp seed come from the fiber content (which is important for the digestive system) and the many vitamins and minerals, including antioxidants (such as vitamins A, C, and E).
Hemp seeds have a nutty flavor and can be eaten raw. You can add them to baked goods, salads, dips, and sauces. You can also combine with your favorite fruits and blend to make a refreshing smoothie.
*Source (hemp seed nutrition): http://en.wikipedia.org/wiki/Hemp
Amino acids are called the "building blocks of life" because they rebuild and repair tissues and organs. Amino acids are needed for growth and maintenance, enzymes and hormones, antibodies, fluid balance, salt balance, acid-base balance, energy, and so much more.
Omega fatty acids offer many benefits. They help in weight loss because they produce long-term appetite satisfaction and they also help the cardiovascular, immune, reproductive, and central nervous systems on a minute to minute basis every day.
Other benefits of hemp seed come from the fiber content (which is important for the digestive system) and the many vitamins and minerals, including antioxidants (such as vitamins A, C, and E).
Hemp seeds have a nutty flavor and can be eaten raw. You can add them to baked goods, salads, dips, and sauces. You can also combine with your favorite fruits and blend to make a refreshing smoothie.
*Source (hemp seed nutrition): http://en.wikipedia.org/wiki/Hemp
Susie's Lemon cream pie
INGREDIENTS
Crust
2 cups brazil nuts, soaked
1 1/2 cups unsweetened shredded dried coconut
¼ cup raw agave
1 T raw coconut oil or coconut butter melted
1 t ground cinnamon
1 t vanilla
½ t sea salt
DIRECTIONS
Place brazil nuts in a food processor with an “S” blade and process to a fine meal. Gradually add remaining ingredients and process until well blended. Add a small amount of water as needed to facilitate blending. Press into a 9-inch glass pie plate or spring pan.
Filling
3 cups young coconut meat
1 cup cashews, soaked
½ cup lemon juice
½ cup coconut water
½ cup raw agave
½ t sea salt
DIRECTIONS
Combine all ingredients in a high speed blender until smooth, thick and creamy. Pour into the prepared crust. Freeze for 1-2 hours before serving.
3 cups young coconut meat
1 cup cashews, soaked
½ cup lemon juice
½ cup coconut water
½ cup raw agave
½ t sea salt
DIRECTIONS
Combine all ingredients in a high speed blender until smooth, thick and creamy. Pour into the prepared crust. Freeze for 1-2 hours before serving.
You may use 3 cups cashews and ½ cup coconut butter if you do not have access to coconut meat
Susie's Oatmeal cookie
Raw, dairy & wheat free
Makes 32 small cookies
INGREDIENTS
1 cup oat groats
(Soak in pure water in refrigerator over night and drain)
1 cup oat meal flakes
(Cover with 2 cups water and dash of salt. Soak in refrigerator over night. Drain)
½ cup pitted dates, soaked one hour and drained
¼ cup coconut butter
1 T vanilla
1 cup oat groats, dry
¼ cup mesquite
¼ lucuma powder
1 t ground cinnamon
½ t sea salt
Susie's Oatmeal cookie
Raw, dairy & wheat free
Makes 32 small cookies
INGREDIENTS
1 cup oat groats
(Soak in pure water in refrigerator over night and drain)
1 cup oat meal flakes
(Cover with 2 cups water and dash of salt. Soak in refrigerator over night. Drain)
½ cup pitted dates, soaked one hour and drained
¼ cup coconut butter
1 T vanilla
1 cup oat groats, dry
¼ cup mesquite
¼ lucuma powder
1 t ground cinnamon
½ t sea salt
Stir in:
¼ cup raw agave
½ raisins soaked for one hour and rinsed.
DIRECTIONS
Place soaked and rinsed oat groats, drained oat meal, dates, agave, vanilla and coconut butter in a food processor with an “S” blade and process together until a dough like consistency. Place in a large bowl.
¼ cup raw agave
½ raisins soaked for one hour and rinsed.
DIRECTIONS
Place soaked and rinsed oat groats, drained oat meal, dates, agave, vanilla and coconut butter in a food processor with an “S” blade and process together until a dough like consistency. Place in a large bowl.
In a vitamix or high speed blender, blend dry oat groats, mesquite, lucuma, cinnamon and sea salt together to a powder. Add to bowl and knead together.
Add agave and raisins and blend together. You will have a dense doughy consistency.
Using a mini ice cream scoop, scoop out cookies and place on a teflex dehydrator sheet. Using a tablespoon, press cookie down to shape. It helps to have a cup of hot water to dip the spoon to prevent dough sticking to spoon.
Dehydrate at 145 for one hour. Reduce heat to 115 and continue to dehydrate for 4 hours or until desired chewy consistency.
Alternative: Roll into mini sticks.
If you do not have a dehydrator, your may refrigerate for 2 hours and enjoy!
Susie's Raw Chocolate Mint Pudding
This chocolate is a sweet, minty fresh, and mood altering treat!
Susie's Raw Chocolate Mint Pudding
This chocolate is a sweet, minty fresh, and mood altering treat!
INGREDIENTS
4 avocadoes
½ cup raw cacao powder
2 T lucuma powder (optional)
½-3/4 c raw agave to taste
1 T vanilla
1 teaspoon sea salt
1 teaspoon peppermint extract
PREPARATION
Blend avocadoes in a food processor fitted with an “S” blade until smooth. Next blend in agave, vanilla, sea salt and peppermint with the avocado in food processor. Lastly, slowly add in cacao and lucuma powders blending to a smooth creamy texture like a very dense pudding.
½ cup raw cacao powder
2 T lucuma powder (optional)
½-3/4 c raw agave to taste
1 T vanilla
1 teaspoon sea salt
1 teaspoon peppermint extract
PREPARATION
Blend avocadoes in a food processor fitted with an “S” blade until smooth. Next blend in agave, vanilla, sea salt and peppermint with the avocado in food processor. Lastly, slowly add in cacao and lucuma powders blending to a smooth creamy texture like a very dense pudding.
SERVING OPTIONS
This is a terrific treat as a pudding or for dipping strawberries, bananas, cookies etc. Use asicing and this rich creation makes a wonderful chocolate pie -just double the recipe
Makes 24 truffles: Add 3 T melted coconut oil to recipe for truffles. Form into truffles with a mini melon baller. Scoop onto wax paper and freeze for 2+ hours to allow truffles to set up. Serve right out of the freezer for a memorable, healthy, and sweet treat for your guests.
CUSTOMIZE IT!
Consider adding nuts, cacao nibs, goji berries to your creation. Instead of peppermint, add in maca, cinnamon, or shelled hemp seeds…have fun!
Susie's Red beet ravioli stuffed with
Butternut squash and tarragon cheese
RAVIOLI
2 large beets, peeled
Using a vegetable peeler or a mandoline, slice beets into very thin slices. Drizzle with olive and sea salt and allow to marinate for at least 1 hour. If desired, dehydrate at 115°F for 30- to 45 minutes to soften "noodles."
Variations of “Ravioli”
Alternatives for the beet raviolis are many. Try turnips, radishes, beets, jicima or zucchini.
SQUASH STUFFING
3 cups cubed butternut squash
1 T olive oil
1-2 cloves garlic
1 t sea salt
1 t cumin
1 medium shallot
1 stalk celery
Squirt of agave
CUSTOMIZE IT!
Consider adding nuts, cacao nibs, goji berries to your creation. Instead of peppermint, add in maca, cinnamon, or shelled hemp seeds…have fun!
Susie's Red beet ravioli stuffed with
Butternut squash and tarragon cheese
RAVIOLI
2 large beets, peeled
Using a vegetable peeler or a mandoline, slice beets into very thin slices. Drizzle with olive and sea salt and allow to marinate for at least 1 hour. If desired, dehydrate at 115°F for 30- to 45 minutes to soften "noodles."
Variations of “Ravioli”
Alternatives for the beet raviolis are many. Try turnips, radishes, beets, jicima or zucchini.
SQUASH STUFFING
3 cups cubed butternut squash
1 T olive oil
1-2 cloves garlic
1 t sea salt
1 t cumin
1 medium shallot
1 stalk celery
Squirt of agave
Place all squash ingredients in a food processor with an “S” blade and blend until smooth. This will be stuffed in your ravioli with the “cheese”
TARRAGON CHEESE AND CREAMY CHEESE TOPPING
2 cups pine nuts, soaked at least 2+ hours
1 cup cashews nuts, soaked at least 2+ hours
4 TB. olive oil
1 tsp. sea salt
1 tsp. freshly ground black pepper
1 TB. lemon juice
1 medium shallot
2 cloves garlic
¾ cup chopped fresh tarragon
[1/2] cup coconut water (as needed)
2 tsp. nutritional yeast (optional)
CHEESE PREPARATIONS
1. Drain and rinse pine nuts and cashews. Place in a food processor fitted with the S-shaped blade, and process on high speed with olive oil, lemon juice, sea salt, and black pepper. Process into a very fine chunky like texture.
2. Remove half the mixture and place in a bowl. Stir in tarragon (leave a bit asie for garnish) and optional nutritional yeast. The yeast will give you a very rich and heavy cheesy like taste. Add more sea salt to taste if you choose not to use nutritional yeast. Cover and set aside in refrigerator to marinate. This is your Tarragon Cheese.
3. Add to mixture remaining in food processor the shallot and garlic. Blend on high speed while adding in coconut water through the top until a creamy smooth cheese consistency is reached in order to “dollop” onto of your ravioli. Remove half of this mixture and set aside in a bowl. This is what you will dallop on top of the ravioli.
With the remainder of creamy cheese in the food processor, add more coconut water to make thin sauce. This you will use to pour on the serving platter.
2. Remove half the mixture and place in a bowl. Stir in tarragon (leave a bit asie for garnish) and optional nutritional yeast. The yeast will give you a very rich and heavy cheesy like taste. Add more sea salt to taste if you choose not to use nutritional yeast. Cover and set aside in refrigerator to marinate. This is your Tarragon Cheese.
3. Add to mixture remaining in food processor the shallot and garlic. Blend on high speed while adding in coconut water through the top until a creamy smooth cheese consistency is reached in order to “dollop” onto of your ravioli. Remove half of this mixture and set aside in a bowl. This is what you will dallop on top of the ravioli.
With the remainder of creamy cheese in the food processor, add more coconut water to make thin sauce. This you will use to pour on the serving platter.
PUTTING IT ALL TOGETHER
Scoop 1 tablespoon of tarragon cheese and 1 tablespoon of squash onto each beet slice, and fold in half. For smaller produce, cut twice as many slices, use one slice for the bottom, put cheese/squash in the middle, and layer another slice on top, press down gently.
You may choose to dehydrate the ravioli for 30 minutes at 115 to warm it up!
Pour the creamy cheese “sauce” on the serving plate. Place ravioli on sauce, dallop each with smooth creamy cheese. Sprinkle with tarragon and ENJOY!
Susie's Spiced Blueberry Cobbler
INGREDIENTS
1 ½ walnuts, soaked and drained
1 cup cashews, soaked and drained
1 ½ shredded coconut
¾ steel cut oats
4 cups organic blueberries
Lucuma powder
Coconut meat from 4 coconuts
Coconut water
Coconut oil
Sea salt
Cinnamon
Nutmeg
Raw agave
10 inch spring pan
Crust
1 cup cashews
11/2 cup walnuts
½ cup raw agave
1 t sea salt
1 T vanilla
1 T coconut oil (melted)
1 t cinnamon
1/2 t nutmeg
1 ½ cup shredded coconut
You may choose to dehydrate the ravioli for 30 minutes at 115 to warm it up!
Pour the creamy cheese “sauce” on the serving plate. Place ravioli on sauce, dallop each with smooth creamy cheese. Sprinkle with tarragon and ENJOY!
Susie's Spiced Blueberry Cobbler
INGREDIENTS
1 ½ walnuts, soaked and drained
1 cup cashews, soaked and drained
1 ½ shredded coconut
¾ steel cut oats
4 cups organic blueberries
Lucuma powder
Coconut meat from 4 coconuts
Coconut water
Coconut oil
Sea salt
Cinnamon
Nutmeg
Raw agave
10 inch spring pan
Crust
1 cup cashews
11/2 cup walnuts
½ cup raw agave
1 t sea salt
1 T vanilla
1 T coconut oil (melted)
1 t cinnamon
1/2 t nutmeg
1 ½ cup shredded coconut
Soak nuts, rinse and drain. Place all ingredients except shredded coconut in food processor with an S blade. Blend until crust sticks together. Put in a bowl and stir in shredded coconut.
Set aside 1 cup of ingredients for top and press remaining crust into the bottom of a 10 inch spring pan. Place in freezer as you complete the recipe.
Blueberry filling
4 cups blueberries
1/4 raw agave
½ t sea salt
Combine all ingredients in a mixing bowl and toss to mix well. Allow to marinate for 15 minutes. Scoop with a slotted spoon into spring pan on top of crust.
4 cups blueberries
1/4 raw agave
½ t sea salt
Combine all ingredients in a mixing bowl and toss to mix well. Allow to marinate for 15 minutes. Scoop with a slotted spoon into spring pan on top of crust.
Coconut Cream
3 cups young coconut meat. (About 4 young coconuts)
¼ cup coconut water
¼ cup agave
4 T coconut oil
3 T lucuma powder
1 t vanilla
1/2 t sea salt
* Process ingredients and blend until smooth. The filling should be very thick and creamy. Spread cream on top of blueberries.
3 cups young coconut meat. (About 4 young coconuts)
¼ cup coconut water
¼ cup agave
4 T coconut oil
3 T lucuma powder
1 t vanilla
1/2 t sea salt
* Process ingredients and blend until smooth. The filling should be very thick and creamy. Spread cream on top of blueberries.
Crumble Topper
3/4 cup steel cut oats.
1 cup crust
*dash of sea salt
3/4 cup steel cut oats.
1 cup crust
*dash of sea salt
Blend oats at high speed in a blender to make flour. In a bowl, combine crust to flour and mix together to a crumble texture. Crumble mixture over coconut cream topping.
Refrigerate your beautiful creation for minimum of 1 hour allowing it to firm up.
Remove spring shell and ENJOY!
Remove spring shell and ENJOY!
Strawberry Mousse
INGREDIENTS
4 cups strawberries (fresh or frozen)
2 cups coconut meat
½ cup cashews, soaked 1 hour
¼ cup pine nuts, soaked 1 hour
3 pitted dates, soaked 1 hour
1 t vanilla
¼ t sea salt
3 T raw agave
1/2 to 1 cup young coconut water as needed
DIRECTIONS
Put all ingredients together in a blender and blend until smooth, thick and creamy. Add enough coconut water to encourage the blending.
DIRECTIONS
Put all ingredients together in a blender and blend until smooth, thick and creamy. Add enough coconut water to encourage the blending.
Refrigerate 2 hours before serving.
This is terrific for dipping or freeze in ice cube trays with a slice of strawberry for frozen treats.
You may use cashews in place of coconut meat.
Susie's Toffee Cream
INGREDIENTS
1 cup raw cashews, soaked & drained
1/2 cup raw pine nuts, soaked & drained
¼ cup carob powder
4 T olive oil
3 T raw agave
1 cup pure water
Dash of sea salt
Dash of vanilla
DIRECTIONS
Put all ingredients together in a blender and blend to a smooth puree. Refrigerate for one hour for a thick dipping sauce. Freeze for ice cream!
This is a rich gooey dessert terrific for dipping! .
Susie's Zucchini Crackers/Wraps
Makes 8 wraps or 32 crackers:
These are my favorite! Very light and versatile!
INGREDIENTS
8 C Pureed Zucchini
1/4 cup organic golden flaxseeds ground in coffee grinder
(yield ½ cup ground)
½ cup shelled hemp seeds
1 ½ to 2 teaspoons sea salt
3 T Olive Oil
DIRECTIONS
Wash and cube 4 large zucchini. Puree in food processor fitted with an “S” blade and place in a large bowl.
Combine remaining ingredients and stir well. Allow to sit for 15 minutes to marinate together
Spread on teflex sheet. You want this to be at least ¼ inch thick as zucchini will greatly reduce when dehydrated. You will use 2 dehydrator trays.
Place in dehydrator. Dehydrate at 145 for 1-2 hours and reduce heat to 115 for 8 hours. You will want to flip and peel the sheet off half way through the 8 hours of dehydration. Score into crackers or cut into 4 large “tortillas”.
For a “tortilla wrap” stop dehydration around 8 hours. Keep in the refrigerator.
For crackers continue to dehydrate until dried, but not too crispy.
SUSIE'S ELIXIRS
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Mango Daiquiri
INGREDIENTS
1 cup white wine or coconut water
1 cup chai spice tea (freshly brewed)
¼ cup raw cashews, soaked and drained
2 ½ cups mango (fresh or frozen)
2 pods cardamom
3 T raw honey
Dash of sea salt
1 cup ice
DIRECTIONS
Blend all ingredients in a high speed blender until whipped to perfection and enjoy! This is a special fruity concoction with a dash of spice!
Cupid's Potion
INGREDIENTS
2 cups Green Tea (freshly brewed)
1 cup coconut water
1 cup goji berries
2 cups blueberries
1 T. maca
1 T lucuma powder
1 T. cacao beans
1 T. bee pollen
4 T. Honey
½ tsp purple corn
1/4 tsp. celtic sea salt
DIRECTIONS
Blend all ingredients in a high speed blender until whipped to perfection and enjoy! This is a serious mood altering potion that will zing your taste buds and fill your sensory pathways with love! Ingredients are all nutrient dense with anti aging and balancing properities.
Great Resource: Mountain Rose Herbs.com
Infusion = Tea made from leaves, flowers and light material. Put 1-2 teaspoons of herbal tea material into a brewing utensil of your choice and place in a 6-8 oz size cup. Add lightly boiled water and allow it to steep for 3-5 minutes. For a more "medicinal" effect steep 15-30 minutes. Will keep refrigerated for 24 hours.
Decoction = Tea made from bark, roots, seeds, twigs and berries. Put 1-3 tablespoons of cut herb, seed, root, bark, etc into a pot of 16-32 oz of water and allow to sit in non-boiled water for at least 5-10 minutes. Set on stove and bring to a slow boil then turn down to a simmer for 10-30 minutes. Strain and drink. Will keep about 72 hours if kept refrigerated. Most decoctions can also be brewed via single cup through a regular infusion process as noted above but without the strength.
Decoction = Tea made from bark, roots, seeds, twigs and berries. Put 1-3 tablespoons of cut herb, seed, root, bark, etc into a pot of 16-32 oz of water and allow to sit in non-boiled water for at least 5-10 minutes. Set on stove and bring to a slow boil then turn down to a simmer for 10-30 minutes. Strain and drink. Will keep about 72 hours if kept refrigerated. Most decoctions can also be brewed via single cup through a regular infusion process as noted above but without the strength.
THANKSGIVING MENU
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CINNAMON MAPLE PECAN MILK
INGREDIENTS
1 cup pecans soaked 2 hours or more and drained
5 cups water
½ cup maple syrup (organic grade B)
2 T coconut butter
2 t vanilla
1 T lecithin
1 t ground cinnamon
Pinch of nutmeg
Pinch of sea salt
DIRECTIONS
In a vita mix or high speed blender, blend the nuts and water on high speed for about 2 minutes. Add the remaining ingredients and blend to combine. Taste for sweetness
CELERY ROOT AND APPLE SOUP
SERVES 4
INGREDIENTS
4 cups peeled, chopped celery root (about 3 large roots)
1 cup chopped green apple
1 ½ cups filtered water
½ cup raw macadamia nuts, soaked for one hour or more
¼ cup green onions (about 4) save some chopped for garnish
2 T coconut butter
6 T extra virgin olive oil
2 T black truffle oil
1 T Nama Shoyu
1 t raw agave
2 cloves garlic
¼ cup lemon juice
1 t sea salt
DIRECTIONS
• In a vitamix or high speed blender, blend the water, celery root and green apple until smooth. Pass through a fine mesh strainer and discard the pulp. Pour strained liquid back into blender. Add macadamia nuts, onions, coconut butter, olive & black truffle oil, agave, garlic, sea salt and lemon juice and blend until smooth.
• Pour soup into bowls, garnish with green onion and a swirl of olive oil
This is a very nourishing soup for the fall that will warm your soul. Celery root is very low in calorie and very high in fiber. An unusual looking root with a lot of power!
CRANBERRY RELISH
INGREDIENTS
1-1/2 C fresh cranberries
1-2 dates to taste
1 orange
1 sm piece fresh ginger, grated (optional)
Raw agave syrup to taste (optional)
*Dash of sea salt
DIRECTIONS
In food processor, grind cranberries, orange, and ginger to desired consistency.
Add agave syrup (if used) to taste, and mix well.
SAVORY APPLE PECAN STUFFINGINGREDIENTS
1 cup of each soaked and drained: Pecans, pine nuts, sunflower seeds and pumpkin seeds
12 fresh sage leaves
2 red apples chopped
½ cup chopped yellow onion
1 cup diced celery
¾ cup soaked and drained raisins
4 T olive oil
3 T nama shoyu
1 T thyme
1 t sea salt
1 T black pepper
DIRECTIONS
In a food processor with an “S” blade, pulse all nuts, seeds and sage leaves to tiny pieces the size of rice. Remove and place in a large bowl. Add in the rest of the ingredients and mix well. Allow to marinate together for at least one hour before serving.
This is a wonderful cornucopia of LOVE that you will enjoy.
RAW MASHED “POTATOES”
INGREDIENTS
2 heads cauliflower, broken into florets
1/2 C cashews soaked and drained
1-2 cloves garlic, peeled and minced
¼ -1/2 C olive oil
1 t sea salt to taste
black pepper to taste
DIRECTIONS
• In a food processor, grind cashews fine.
• Add cauliflower, and garlic, and process fine.
• Add enough olive oil until mixture looks like fluffy mashed potatoes.
• Remove from food processor and sprinkle on black pepper to taste.
Serve with gravy.
RAW MASHED “POTATOES”
INGREDIENTS
2 heads cauliflower, broken into florets
1/2 C cashews soaked and drained
1-2 cloves garlic, peeled and minced
¼ -1/2 C olive oil
1 t sea salt to taste
black pepper to taste
DIRECTIONS
• In a food processor, grind cashews fine.
• Add cauliflower, and garlic, and process fine.
• Add enough olive oil until mixture looks like fluffy mashed potatoes.
• Remove from food processor and sprinkle on black pepper to taste.
Serve with gravy.
MUSHROOM GRAVY
INGREDIENTS
1/2 C cashews, soaked and drained
1/4 C water
3 C baby portobello mushrooms (small package)
1 clove garlic
2 sea salt
2 t nama shoyu
1 T olive oil
DIRECTIONS
• In a food processor, grind cashews fine.
• Add remainder of ingredients, slowly drop in baby mushrooms and process to paste, adding water as necessary.
MOCK TURKEY
INGREDIENTS
3 stalks celery
3 green onions
1 ½ cup pecans, soaked
1 cup pine nuts, soaked
3 sage leaves
1 T olive oil
½ t sea salt
1 avocado
DIRECTIONS
• In a food processor, puree celery, green onion, and parsley.
• In a food processor with an “S” blade, grind down pecans and pine nuts. Add to celery/onion/parsley mixture.
• Mash avocado thoroughly with a fork.
• Combine all ingredients and mix well.
• Form patties with hands or an ice cream scoop. Place each patty on a leaf of lettuce.
RAW PUMPKIN PIE
INGREDIENTS
CRUST
2 cups soaked nuts (pecans, walnuts, cashew, almond or blend) soaked & drained
1 C unsweetened shredded coconut
2 T raw honey
½ t sea salt
2 t vanilla
½ t cinnamon
FILLING
20 dates, soaked overnight
2 cups coconut meat or raw soaked & drained cashews
4 cups sweet potatoes, peeled and diced.
1 T raw agave
3 t pumpkin pie spice
1 t cinnamon
1 t sea salt
1-2 T coconut oil
1 T vanilla
DIRECTIONS
CRUST
• Process nuts in food processor with an “S” blade and process until smooth. Add in coconut, honey, salt, vanilla and cinnamon and process to a dough-like consistency. Add a dash of water if necessary.
• Pat the dough into a pie plate. Dehydrate at 145 for one hour. If you do not have a dehydrator, you may freeze crust for one hour to set up.
FILLING
• Drain dates; reserve soak water.
• In food processor, puree dates and gradually add in sweet potato cubes. Use date soak water as needed until smooth.
• Remove mixture from food processor and set aside in a bowl.
• Process coconut meat or cashews, agave nectar, pumpkin pie spice, cinnamon, sea salt, coconut oil and vanilla, and date soak water as needed, until smooth and creamy.
• Combine coconut/cashew mixture and pumpkin mix puree
• Spread filling in pie shell
REFRIDGERATE/FREEZE for one hour to set up!
WHIPPED CREAM
INGREDIENTS
1 cup macadamia nuts
2/3 cups water
few drops agave
1/2 vanilla bean or ½ t extract
1 teaspoon olive oil
pinch of salt
DIRECTIONS
In a high speec blender, blend together nuts and water until smooth. Add in remaining ingredients and whip together until you get a whipped cream consistency! Place a dollop on top of your pumpkin pie!
2 cups soaked nuts (pecans, walnuts, cashew, almond or blend) soaked & drained
1 C unsweetened shredded coconut
2 T raw honey
½ t sea salt
2 t vanilla
½ t cinnamon
FILLING
20 dates, soaked overnight
2 cups coconut meat or raw soaked & drained cashews
4 cups sweet potatoes, peeled and diced.
1 T raw agave
3 t pumpkin pie spice
1 t cinnamon
1 t sea salt
1-2 T coconut oil
1 T vanilla
DIRECTIONS
CRUST
• Process nuts in food processor with an “S” blade and process until smooth. Add in coconut, honey, salt, vanilla and cinnamon and process to a dough-like consistency. Add a dash of water if necessary.
• Pat the dough into a pie plate. Dehydrate at 145 for one hour. If you do not have a dehydrator, you may freeze crust for one hour to set up.
FILLING
• Drain dates; reserve soak water.
• In food processor, puree dates and gradually add in sweet potato cubes. Use date soak water as needed until smooth.
• Remove mixture from food processor and set aside in a bowl.
• Process coconut meat or cashews, agave nectar, pumpkin pie spice, cinnamon, sea salt, coconut oil and vanilla, and date soak water as needed, until smooth and creamy.
• Combine coconut/cashew mixture and pumpkin mix puree
• Spread filling in pie shell
REFRIDGERATE/FREEZE for one hour to set up!
WHIPPED CREAM
INGREDIENTS
1 cup macadamia nuts
2/3 cups water
few drops agave
1/2 vanilla bean or ½ t extract
1 teaspoon olive oil
pinch of salt
DIRECTIONS
In a high speec blender, blend together nuts and water until smooth. Add in remaining ingredients and whip together until you get a whipped cream consistency! Place a dollop on top of your pumpkin pie!
THANKSGIVING MENU - End
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Creamy Basil Pesto sauce
INGREDIENTS
1 1/2 cups raw pine nuts or small package found at whole foods (soak 1 to 2 hours and rinse)
½ cup coconut water (You may use pure water with dash of sugar)
2-4 large cloves garlic
Juice of one organic lemon
2 green onions (use the entire sprig)
1 ½ teaspoons celtic sea salt
1 cup packed fresh organic basil
2 T. Olive Oil (organic from first pressing in an amber bottle)
DIRECTIONS
**In a high speed blender, combine all of the ingredients, and blend until smooth.
Angel Hair “Pasta”
INGREDIENTS
2 large zucchini cut in 4 inch cubes for 4 servings
DIRECTIONS
Using a Saladacco Spiralizer, (available on line or at Karyn ’s Raw in Chicago ) make angel hair pasta using organic zucchini.
The texture of the zucchini noodles improves when they are left to sit in the open air at room temperature for an hour.
DIRECTIONS
Using a Saladacco Spiralizer, (available on line or at Karyn ’s Raw in Chicago ) make angel hair pasta using organic zucchini.
The texture of the zucchini noodles improves when they are left to sit in the open air at room temperature for an hour.
Hemp Bliss Brownies
MAKES ABOUT 20 BROWNIES
INGREDIENTS
2 cups hemp seeds
¾ cup raw cacao powder
½ cup raw clear agave nectar
3 tablespoon coconut oil (melted under hot water)
Slash of vanilla
½ sea salt
*Top with a raw cashew or goji berry for presentation.
Optional
* ¼ cup goji berries (soak for 10 minutes to plump up, drain and mix in)
DIRECTIONS
Combine everything in a bowl and thoroughly mix together.
Form into balls or press into a pan.
Freeze for 30 minutes to allow to set up. Enjoy!
Other Creative Options
Create your own decadent chocolate treat by adding any or a combination of the following.
*Soaked raw cashews
*Cacao nibs
*Shredded coconut
*Maca
*Lucuma Power
*Mesquite
*Cayenne or chili pepper flakes
*Cinnamon
*Mint
¾ cup raw cacao powder
½ cup raw clear agave nectar
3 tablespoon coconut oil (melted under hot water)
Slash of vanilla
½ sea salt
*Top with a raw cashew or goji berry for presentation.
Optional
* ¼ cup goji berries (soak for 10 minutes to plump up, drain and mix in)
DIRECTIONS
Combine everything in a bowl and thoroughly mix together.
Form into balls or press into a pan.
Freeze for 30 minutes to allow to set up. Enjoy!
Other Creative Options
Create your own decadent chocolate treat by adding any or a combination of the following.
*Soaked raw cashews
*Cacao nibs
*Shredded coconut
*Maca
*Lucuma Power
*Mesquite
*Cayenne or chili pepper flakes
*Cinnamon
*Mint
Goddess Chocolates
MAKES ABOUT 24 CHOCOLATES
No equipment needed, takes about half an hour
INGREDIENTS
1 cup coconut butter
¾ cup raw cacao powder
1 cup lucuma
1/3 cup raw agave
1 t sea salt
1 T vanilla
3 squirts stevia
3 T maca powder
2 T mesquite powder
Options: cacao beans, espresso beans, cinnamon, cashews, goji berries, olive oil for carmel flavor.
DIRECTIONS
Melt the butter in a pyrex bowl in a warm oven at the lowest temperature, usually 170 degrees.
Stir the chocolate powder, lucuma, agave syrup, vanilla and sea salt together in a mixing bowl with the melted butter and stir together with a spoon. Using a mini ice cream scoop, form into mini balls and place on wax paper. You may try using ice cubes molds. Pop in the freezer to set for 20 mins, or the fridge for an hour if you're not in a hurry. Turn out of the molds and serve.
¾ cup raw cacao powder
1 cup lucuma
1/3 cup raw agave
1 t sea salt
1 T vanilla
3 squirts stevia
3 T maca powder
2 T mesquite powder
Options: cacao beans, espresso beans, cinnamon, cashews, goji berries, olive oil for carmel flavor.
DIRECTIONS
Melt the butter in a pyrex bowl in a warm oven at the lowest temperature, usually 170 degrees.
Stir the chocolate powder, lucuma, agave syrup, vanilla and sea salt together in a mixing bowl with the melted butter and stir together with a spoon. Using a mini ice cream scoop, form into mini balls and place on wax paper. You may try using ice cubes molds. Pop in the freezer to set for 20 mins, or the fridge for an hour if you're not in a hurry. Turn out of the molds and serve.
Cashew cheese
INGREDIENTS
2 cups raw organic whole cashews
¼ yellow pepper
¼ red pepper
2 sprigs scallion
Big handful of fresh dill
Juice of 1/2 lime
½ to 1 tsp sea salt
DIRECTIONS
Soak cashews 12hours. Drain, rinse and place in food processor with “S” blade along with lime juice and salt and grind to a smooth texture or a fine chunky texture as you desire! Place in a bowl. Add chopped peppers and scallion (entire scallion) and minced fresh dill. Combine with cashews and mix well. You may allow to sit at room temperature for 6 hours to “ferment” into cheese. The cheese will keep in refrigerator for up to 1 week. As time progresses, the cheese will become tart!
¼ yellow pepper
¼ red pepper
2 sprigs scallion
Big handful of fresh dill
Juice of 1/2 lime
½ to 1 tsp sea salt
DIRECTIONS
Soak cashews 12hours. Drain, rinse and place in food processor with “S” blade along with lime juice and salt and grind to a smooth texture or a fine chunky texture as you desire! Place in a bowl. Add chopped peppers and scallion (entire scallion) and minced fresh dill. Combine with cashews and mix well. You may allow to sit at room temperature for 6 hours to “ferment” into cheese. The cheese will keep in refrigerator for up to 1 week. As time progresses, the cheese will become tart!
Minty Chocolate Chip Milkshake
INGREDIENTS
4 heaping T cacao nibs
3/4 cup chopped dates
15 spearmint leaves
1 t green superfood blend
½ t vanilla
Few dashes of sea salt
1 T lucuma powder
1 T lecithin
DIRECTIONS
Blend hazelnuts and water in a high speed blender until mixture become “frothy”. Do not blend too long so the mixture becomes warm. Strain milk through a milk bag or mesh colander. Return milk to blender. Add remaining ingredients and blend until smooth. Blend in a few ice cubes. Pour into a frosty glass and ENJOY
Creamy Sweet Potato Soup
SERVES 4
INGREDIENTS
3 Sweet Potatoes peeled and cubed
Meat and water of one young coconut.
2 T Nama Shoyu (or tamari)
3 T Olive oil
1 T Yacon Syrup/Agave
3 cloves Garlic
1 T lime juice
1 t Sea salt
½ yellow onion
2 sticks celery
1.5 t Cumin
1t Coriander
Optional: Dash Cayenne
Alternative Spice Options:
2 t pumpkin pie spice for a festive soup
1 T garam masala with 1 tsp of curry powder
DIRECTIONS
Blend all ingredients in a high speed blender, adding coconut meat and cubes of sweet potatoes LAST. This will allow for a smooth blending process! Blend until warm and enjoy!
Alternative Spice Options:
2 t pumpkin pie spice for a festive soup
1 T garam masala with 1 tsp of curry powder
DIRECTIONS
Blend all ingredients in a high speed blender, adding coconut meat and cubes of sweet potatoes LAST. This will allow for a smooth blending process! Blend until warm and enjoy!
Mushroom Caps stuffed with Mushroom Pate
& Brazil nut parmesan cheese
SERVINGS 16
Makes 2 cups pate & 16 crimini mushrooms
For the Marinade
INGREDIENTS
16 crimini mushrooms
2 T nama shoyu
2 T lemon juice
DIRECTIONS
*Rinse mushrooms well and de stem carefully. Set stems aside for pate. Wipe mushrooms caps clean and place in a bowl or plastic baggie. Drizzle nama shoyu and lemon juice over the mushroom caps and allow to marinate for ideally 3 hours.
For the Pate
INGREDIENTS
11/2cups sunflower seeds (soak 6-8 hours, drain, rinse)
½ cups walnuts (soak 6-8 hours, drain, rinse)
1cup mushroom stems
3 green onions, chopped
1 handful cilantro, stems and all, chopped
3 cloves garlic
2 T nama shoyu
1 T olive oil
1 T lemon juice
1 t sea salt
½ t black pepper
6 fresh leaves basil
DIRECTIONS
In the bowl of a food processor with an “S” blade. Puree all ingredients except seeds and nuts. Gradually add in the seeds and nuts and puree to a smooth paste.
Stuff
Fill the mushroom caps with pate using a tiny ice cream scoop, or small spoon. Next sprinkle with brazil nut parmesan cheese and drizzle with nama shoyu. Place on top of mesclun greens for a delightful presentation!
Fill the mushroom caps with pate using a tiny ice cream scoop, or small spoon. Next sprinkle with brazil nut parmesan cheese and drizzle with nama shoyu. Place on top of mesclun greens for a delightful presentation!
Brazil nut parmesan cheese
INGREDIENTS
1 cup brazil nuts
1-2 large bulb chopped garlic
½ teaspoon salt
DIRECTIONS
Soak nuts for 8 to 12 hours , drain and rinse.
Process all ingredients in a food processor with an “S” blade to tiny fluffy pieces.
Brazil nuts are high in selenium, an essential trace mineral that acts as a potent antioxidant, which assists in turning the waste product hydrogen peroxide into water in the body.
Savory Stir-unfry
ASSEMBLE
1 cup “Rice”
1 cup marinated veggies (dice, grate or julienne, snap peas, carrots, zucchini, yellow squash, fennel, red pepper)
TOP
1 T chopped scallion
Sprinkle with brazil nut parmesan cheese
Marinated veggies
Dice or grate 4 cups of veggies: suggestions are snap peas, broccoli, carrot, celery, radish, zucchini, fennel, yellow squash, mushrooms, scallions, yellow/red/green peppers.
Marinade
INGREDIENTS
1/2 cup pure water
Small handful cilantro with stems
1 clove garlic
1 inch peeled ginger or 1 T ginger powder
3 T olive oil
1 T nama shoyu
2 T lemon juice
1/2 t sea salt
Dash cayenne
DIRECTIONS
Blend all ingredients in your blender on high until well pureed. Pour over veggies and stir well. Marinate for at least 1hour in a covered container or baggie..
Jasmine rice
INGREDIENTS
1 head cauliflower
1 c. macadamia nuts do not soak
1 c. pine nuts soak, rinse and drain
½ c. dried coconut
3 TBS. olive oil
2 tsp. sea salt
DIRECTIONS
*Clean cauliflower and break apart. Pulse in a food processor with an “S” blade into tiny rice like pieces. Place in a large bowl.
*Pulse macadamia and pine nuts in a food processor with an “S” blade into tiny rice like pieces. Add to cauliflower.
* Add coconut to mixture, drizzle with olive oil and salt and mix well. Allow to marinate for 30 minutes.
*You may choose to dehydrate for 30 minutes to 1 hour at 145 for “warm” rice.
OPTIONS:
Options to cauliflower: 4 cups parsnips, celery root or jicima. Peel parsnips, jicima. Chop into large pieces and place in a food processor and pulse briefly a few times until chopped to the size of rice. For jicima: rinse briefly after pulsing in a fine mesh colander to remove extra starch. Press between paper towels to remove extra moisture. Proceed with the rest of the recipe as above.
Options to cauliflower: 4 cups parsnips, celery root or jicima. Peel parsnips, jicima. Chop into large pieces and place in a food processor and pulse briefly a few times until chopped to the size of rice. For jicima: rinse briefly after pulsing in a fine mesh colander to remove extra starch. Press between paper towels to remove extra moisture. Proceed with the rest of the recipe as above.
For a rice pilaf: add sage, cinnamon and currants. For fried rice: add cilantro, powdered anise and coriander with a few diced scallions.
Dreamy apple Pie Cobbler
susie’s favorite creation!
INGREDIENTS
1 ½ walnuts, soaked and drained
1 ½ shredded coconut
¾ steel cut oats
7 medium apples, cored, peeled and sliced thin
1 orange peeled
Lucuma powder
Coconut meat from 4 coconuts
Coconut water
Coconut oil
Lemon juice
Sea salt
Cinnamon
Nutmeg
Raw agave
10 inch spring pan
Dreamy apple Pie Cobbler
susie’s favorite creation!
INGREDIENTS
1 ½ walnuts, soaked and drained
1 ½ shredded coconut
¾ steel cut oats
7 medium apples, cored, peeled and sliced thin
1 orange peeled
Lucuma powder
Coconut meat from 4 coconuts
Coconut water
Coconut oil
Lemon juice
Sea salt
Cinnamon
Nutmeg
Raw agave
10 inch spring pan
CRUST
1 T coconut oil
½ cup raw agave, yukon or raw honey
1 cup cashews
11/2 cup walnuts
1 ½ cup shredded coconut
1 t sea salt
1 T vanilla
1 T coconut oil
½ cup raw agave, yukon or raw honey
1 cup cashews
11/2 cup walnuts
1 ½ cup shredded coconut
1 t sea salt
1 T vanilla
DIRECTIONS
Soak nuts, rinse and drain. Place all ingredients except shredded coconut in food processor with an S blade. Blend until crust sticks together. Put in a bowl and stir in shredded coconut.
Save 1 cup of ingredients for top and press remaining crust into the bottom of a 10 inch spring pan. Place in freezer as you complete the recipe.
APPLE FILLING
7 medium apples, cored, peeled and sliced thin. (One apple will be pureed down in cinnamon cream) Yield about 6 cups of sliced apples.
7 medium apples, cored, peeled and sliced thin. (One apple will be pureed down in cinnamon cream) Yield about 6 cups of sliced apples.
MARINADE
2 T lemon juice
½ t sea salt
2 t cinnamon
¼ t nutmeg
1 T vanilla
2 T raw agave
2 T lemon juice
½ t sea salt
2 t cinnamon
¼ t nutmeg
1 T vanilla
2 T raw agave
Place apples and marinade ingredients in a plastic bag and allow to marinate for at least 1 hour. Once apples are soft, arrange apples “fanning” on top of crust.
CINNAMON COCONUT CREAM
1/2 orange, peeled and seeded
1/2 apple, peeled and cored
3 cups young coconut meat. (About 4 young coconuts)
¼ cup agave
4 T coconut oil
3 T lucuma powder
1 t cinnamon
1 t vanilla
1/2 t sea salt
* Process the orange and then apple in blender. Gradually add in the rest of ingredients and blend until smooth. The filling should be very thick and creamy. Spread cream on top of apples.
1/2 orange, peeled and seeded
1/2 apple, peeled and cored
3 cups young coconut meat. (About 4 young coconuts)
¼ cup agave
4 T coconut oil
3 T lucuma powder
1 t cinnamon
1 t vanilla
1/2 t sea salt
* Process the orange and then apple in blender. Gradually add in the rest of ingredients and blend until smooth. The filling should be very thick and creamy. Spread cream on top of apples.
CRUMBLE TOPPER
3/4 cup steel cut oats.
1 cup crust
*dash of sea salt
3/4 cup steel cut oats.
1 cup crust
*dash of sea salt
Blend oats at high speed in a blender to make flour. In a bowl, combine crust to flour and mix together to a crumble texture. Crumble mixture over cinnamon cream topping.
Refrigerate your beautiful creation for minimum of 1 hour allowing it to firm up.
Remove spring shell and ENJOY!
Susie’s favorite “raw” Traditional Brownies SERVINGS 16
INGREDIENTS
• 2 1/2 cups sunflower seeds, soaked overnight
• ½ cup raw cashews, soaked 1-2 hours
• 1/2 cups raw walnuts soaked 1-2 hours
• 1/2 cup dry rolled oats
• 1/2 cup raw cacao/carob powder
• 1/2 cup raw agave or raw honey
• 1 teaspoon sea salt
• 1 teaspoon vanilla
DIRECTIONS
Remove spring shell and ENJOY!
Susie’s favorite “raw” Traditional Brownies SERVINGS 16
INGREDIENTS
• 2 1/2 cups sunflower seeds, soaked overnight
• ½ cup raw cashews, soaked 1-2 hours
• 1/2 cups raw walnuts soaked 1-2 hours
• 1/2 cup dry rolled oats
• 1/2 cup raw cacao/carob powder
• 1/2 cup raw agave or raw honey
• 1 teaspoon sea salt
• 1 teaspoon vanilla
DIRECTIONS
Grind sunflower seeds and cashews down to until fine in a food processor using an “S” blade and place in a bowl. Pulse walnuts gently in food processor using and “S” blade for a chunky consistency and add to sunflower seeds and cashew mixture.
Stir in oats, sea salt, vanilla to seed/nut mixture.
Next stir in cacao powder and mix well.
Add agave to mixture and mix well!
Press into the bottom of an 8x8 inch square dish greased with coconut oil..
Chill 30 minutes and cut into 2 inch squares to serve.
Keep in the refrigerator for 3 days!
This recipe is full of delicious and nutrient dense sunflower seeds! Sunflower seeds provide the full spectrum of essential acids and are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant.
Nut or Seed Milk
INGREDIENTS
• 1 cup raw nut or seed of choice (almond, walnut, cashew, sunflower, pumpkin, flax seed)
• 3 cups pure water
• ¼ sea salt
• ¼ agave or raw honey
• 1 tsp vanilla
This recipe is full of delicious and nutrient dense sunflower seeds! Sunflower seeds provide the full spectrum of essential acids and are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant.
Nut or Seed Milk
INGREDIENTS
• 1 cup raw nut or seed of choice (almond, walnut, cashew, sunflower, pumpkin, flax seed)
• 3 cups pure water
• ¼ sea salt
• ¼ agave or raw honey
• 1 tsp vanilla
DIRECTIONS
Soak nut or seeds for 12 hours in clean water overnight. DO NOT cover the bowl of soaking nuts or seeds as it is a living food and needs the oxygen to breathe. The nuts or seeds will be giving off their toxins while soaking. Covering the bowl will cause the nut/seeds to go rancid. In the morning drain and rinse well until the water comes clean.
Blend the soaked nut/seeds with water at high speed until “ almonds” are finely grounded and the mixture is milky. Using a fine mesh colander, drain the mixture over a large bowl to extract the liquid. Pour “milk” mixture back into blender and blend in salt, agave or honey and vanilla. Serve immediately or refrigerate for up to 3 days served chilled.
OPTIONS
For Eggnog like milk add ½ teaspoon of cinnamon and a pinch of nutmeg. You may add banana, strawberry, or raw cacao for a fun milk that children LOVE! If you make chocolate milk, you may need to add more agave/honey or dates to add in a bit more sweet flavor!
For Eggnog like milk add ½ teaspoon of cinnamon and a pinch of nutmeg. You may add banana, strawberry, or raw cacao for a fun milk that children LOVE! If you make chocolate milk, you may need to add more agave/honey or dates to add in a bit more sweet flavor!
LEFTOVER NUT/SEED MEAT
Do not throw this away! In the blender, blend a large tomato, ¼ onion, 1 bulb garlic, 1 T olive oil, ½ teaspoon sea salt, 4 sprigs rosemary, basil, thyme or oregano…then blend in left over nut meat blending until smooth! You have just made a terrific dip for veggies or crackers. OR feel creative and spread this as a base of wraps or veggie sushi!
NUTRITION IN A NUTSHELL
Unlike mucus forming cow's milk, nut beverages contain no saturated fat, cholesterol, or lactose. But wait, there's more. For example, consider the almond. This delicate nut provides 6 grams of protein per ounce of dry nuts (that's about 24 shelled nuts), plus it is a good source of calcium, copper, fiber, iron, magnesium, manganese, phosphorus, potassium, vitamin E, and zinc. In fact, 1 ounce of almonds provides 50% of the DRI (Dietary Reference Intake) of vitamin E — a whopping 7 milligrams.
The hazelnut (filbert) also packs a punch in the nutrient department but delivers a bit less vitamin E and protein. In any case, research indicates that when it comes to providing protection against coronary heart disease, nuts can significantly reduce the risk.
Chocolate Mousse
Makes 1 to 2 servings
INGREDIENTS
• 2 young coconuts, meat scooped out or 2 avocados
• 3 heaping tablespoons raw organic cacao powder
• 5 fresh medjool dates, pitted
PREPARATION
In a food processor, combine the ingredients and blend until smooth. It is recommended to serve the mousse in a chilled short glass or a small glass bowl!
This is a treat loaded with protein from the coconut meat or avocado, magnesium from the raw cacao powder and B1, B2, B3, boron, calcium, selenium, and zinc from the dates!
Enjoy your guilt free sweet nutrient rich TREAT!
Do not throw this away! In the blender, blend a large tomato, ¼ onion, 1 bulb garlic, 1 T olive oil, ½ teaspoon sea salt, 4 sprigs rosemary, basil, thyme or oregano…then blend in left over nut meat blending until smooth! You have just made a terrific dip for veggies or crackers. OR feel creative and spread this as a base of wraps or veggie sushi!
NUTRITION IN A NUTSHELL
Unlike mucus forming cow's milk, nut beverages contain no saturated fat, cholesterol, or lactose. But wait, there's more. For example, consider the almond. This delicate nut provides 6 grams of protein per ounce of dry nuts (that's about 24 shelled nuts), plus it is a good source of calcium, copper, fiber, iron, magnesium, manganese, phosphorus, potassium, vitamin E, and zinc. In fact, 1 ounce of almonds provides 50% of the DRI (Dietary Reference Intake) of vitamin E — a whopping 7 milligrams.
The hazelnut (filbert) also packs a punch in the nutrient department but delivers a bit less vitamin E and protein. In any case, research indicates that when it comes to providing protection against coronary heart disease, nuts can significantly reduce the risk.
Chocolate Mousse
Makes 1 to 2 servings
INGREDIENTS
• 2 young coconuts, meat scooped out or 2 avocados
• 3 heaping tablespoons raw organic cacao powder
• 5 fresh medjool dates, pitted
PREPARATION
In a food processor, combine the ingredients and blend until smooth. It is recommended to serve the mousse in a chilled short glass or a small glass bowl!
This is a treat loaded with protein from the coconut meat or avocado, magnesium from the raw cacao powder and B1, B2, B3, boron, calcium, selenium, and zinc from the dates!
Enjoy your guilt free sweet nutrient rich TREAT!
Hip Goddess Raw Brownies
Makes one dozen brownies in 10 minutes!
INGREDIENTS
• ½ cup coconut flour
• ½ cup raw cacao
• ¾ cup raw clear agave
• ¼ cup raw coconut oil
• ½ teaspoon sea salt
PREPARATION
Place all ingredients into a bowl and stir until they stick together. Press into a container the size of a bread pan and place in refrigerator for an hour or so. Cut into small squares. keep in refrigerator. Optional addition is goji berries or your favorite raw nut! Options: Add in goji berries or your favorite raw nut. For a beautiful presentation of brownie bites, drop batter by the tablespoon into shredded coconut and bounce it around until covered!
Some of the nutrients in Cacao include:
Magnesium: Cacao seems to be the #1 source of magnesium of any food. Magnesium is one of the great alkaline minerals. It helps to support the heart, brain, and digestive system (it fights constipation). Magnesium is also important for building strong bones..
Antioxidants: Cacao contains the highest concentration of antioxidants of any food in the world. These antioxidants include polyphenols, catechins, and epicatechins. By weight, Cacao has more antioxidants than red wine, blueberries, acai, pomegranates, goji
Some of the nutrients in Coconut Flour include:
Coconut flour is fiber from the coconut meat after most of the oil has been extracted to make Virgin Coconut Oil.. Coconut flour is high in dietary fiber and protein, gluten free.
Nut Based Raw Brownie
INGREDIENTS
• 1 cup soaked raw walnuts
• 1 cup dates
• ¼ cup raw cacao
• dollop of cinnamon
PREPARATION
Place all into a food processor until they stick together. Press into a container the size of a bread pan. place in freezer for an hour or so, then cut into small squares. Keep in freezer or the refrigerator.
Quinoa Tabouli
Recipe from RAW FOOD real world
Serves 4 to 6
INGREDIENTS
• 1 cup quinoa, soaked and sprouted (yields about 2 cups sprouted quinoa)
• ¼ cup lemon juice
• 3T olive oil
• 2 t sea salt
• 3 medium tomatoes finely diced
• 2 green onions, white and 1 inch of green, very thinly diced
• 2 bunches parsley, finely chopped
• 1 handful mint leaves
Goddess tip: Add chopped fresh red pepper
Nut Based Raw Brownie
INGREDIENTS
• 1 cup soaked raw walnuts
• 1 cup dates
• ¼ cup raw cacao
• dollop of cinnamon
PREPARATION
Place all into a food processor until they stick together. Press into a container the size of a bread pan. place in freezer for an hour or so, then cut into small squares. Keep in freezer or the refrigerator.
Quinoa Tabouli
Recipe from RAW FOOD real world
Serves 4 to 6
INGREDIENTS
• 1 cup quinoa, soaked and sprouted (yields about 2 cups sprouted quinoa)
• ¼ cup lemon juice
• 3T olive oil
• 2 t sea salt
• 3 medium tomatoes finely diced
• 2 green onions, white and 1 inch of green, very thinly diced
• 2 bunches parsley, finely chopped
• 1 handful mint leaves
Goddess tip: Add chopped fresh red pepper
PREPARATION
In a medium bowl, mix the sprouted quinoa with the lemon juice, olive oil and sea salt. If you have time, let it sit for a little while to allow the quinoa to absorb the flavors. Add the remaining ingredients and mix to combine. Traditional tabouli is made with bulgur, or cracked wheat. As a substitution for bulgur which can be difficult to digest, quinoa works very well and is extremely nutritious.
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Sprouting is a technique often used in the raw food lifestyle. Sprouting beans, grains, and seeds in water and then letting them sprout in the open air breaks down the complex proteins, carbohydrates, and cellular walls, allowing for easier digestion.
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Sprouting is a technique often used in the raw food lifestyle. Sprouting beans, grains, and seeds in water and then letting them sprout in the open air breaks down the complex proteins, carbohydrates, and cellular walls, allowing for easier digestion.
To sprout quinoa, soak it overnight in water and then drain and rinse it in a fine mesh colander. Allow it to sit in the colander, draining over a bowl and covered with a clean towel or paper towel for at least 6 hours. Rinse once or twice over the 6 hours. You will quickly see small tails sprout from the grain! This is perfect! A sign it is growing, alive and full of life force that you will be gifting to your body as fuel and love!
Do not rinse before you make the salad. It’s best to have the quinoa on the drier side, so it will better absorb the lemon and olive oil flavor.
This is our favorite Hip Goddess grain. WHY?
Quinoa is GLUTEN FREE! Quinoa is close to one of the MOST COMPLETE FOODS IN NATURE because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.2
Some of the nutrients in quinoa include:
Quinoa is GLUTEN FREE! Quinoa is close to one of the MOST COMPLETE FOODS IN NATURE because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.2
Some of the nutrients in quinoa include:
Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
Magnesium helps relax your muscles and blood vessels and effects blood pressure.
Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.
Berry Dream Ice Cream
INGREDIENTS
• 2 ½ cups frozen wild organic blueberries (10 ounce bag)
• 3 cups raw cashews (soaked 2 hours in water and drain/rinse well)
• 2 ½ cups coconut water
• ½ cup raw clear agave nectar (or raw honey)
• 2 t. vanilla
• ½ t. celtic sea salt
PREPARATION
Combine all the ingredients in a blender, and process until smooth and creamy. Pour into ice cream maker for 25 minutes and enjoy! You may pour it into a glass container and freeze.
*If you do not have an ice cream maker, pour into a glass container and freeze for 8 to 12 hours and bliss out! You may use water instead of coconut water, accommodate with more agave/raw honey to taste. Substitute with the fruit of your choice.
Banana Cream Ice Cream
INGREDIENTS
• 2 young coconuts flesh and water. (Should yield 2 cups of flesh and water.)
• 3 RIPE bananas
• 5 pitted dates
• ½ teaspoon vanilla
• ½ t. celtic sea salt
• 1 T. virgin raw coconut oil
Optional (the following adds in a malty like flavor and consistency)
• 1 T. non GMO lecithin powder
• 1 T. lucuma powder
• Dash of stevia extract
PREPARATION
Combine all the ingredients in a blender, and process until smooth and creamy. Pour into ice cream maker for 25 to 30 minutes and enjoy as a soft serve treat. You may pour it into a glass container and freeze.
****If you do not have an ice cream maker, pour into a glass container and freeze for 8 to 12 hours and enjoy. *Children LOVE to participate and witness you “karate chop” the coconuts!
Goddess Bliss Brownies
INGREDIENTS
½ to 1 cup hemp seeds
2 tablespoons raw organic cacao powder
2 tablespoons organic goji berries
2 tablespoons raw organic clear agave nectar
1 tablespoon coconut oil (run jar under hot water to bring to a liquid)
Sea salt to taste
PREPARATION
This Hip treat takes a minute to prepare! Adjust the proportions to your own taste buds. Press into a pan or roll into truffle like exotic treats! Refrigerate for a few hours before serving!
Susie’s Goddess Almond Pate
INGREDIENTS
• 1 cup water
• 6-8 large cherry tomatoes
• I large clove garlic
• 4 Ramp onions (or any onion)
• 5 leaves fresh basil
• 3 tablespoons raw olive oil
• 1.5 teaspoons sea salt
• Dash of lemon juice and cayenne
• 3-4 cups raw soaked almonds
PREPARATION
Soak RAW almonds overnight and rinse. Toss all ingredients into the vitamix or blender. Finish slowly blending in soaked almonds! Blend until smooth! You may use this as a dip, OR spread it on a leaf of endive, romaine, or nori wrap…layer with sprouts, portobello mushrooms, avocado, peppers…whatever your heart desires!!
4 part easy RAW Mango CheesecakeINGREDIENTS
1 cup RAW cashews (Soak in water for one hour, drain and rinse)
2-3 mangoes (or any fruit of choice…blueberries etc)
One half cup coconut oil
One half cup RAW clear blue agave or honey
½ Teaspoon sea salt and one Tablespoon lemon juice
4 part easy RAW Mango CheesecakeINGREDIENTS
1 cup RAW cashews (Soak in water for one hour, drain and rinse)
2-3 mangoes (or any fruit of choice…blueberries etc)
One half cup coconut oil
One half cup RAW clear blue agave or honey
½ Teaspoon sea salt and one Tablespoon lemon juice
PREPARATION
*Put all in a blender, blend until thick, you may need to add just a bit of water to allow blending to occur.
For the crust:
1 cup raw cashews, almonds or walnuts. Ground fine in food processor with an S blade. (If you choose raw almonds, grind in food processor and soak over night, drain and rinse) Stir in: Pinch of salt ½ cup honey
1 cup raw cashews, almonds or walnuts. Ground fine in food processor with an S blade. (If you choose raw almonds, grind in food processor and soak over night, drain and rinse) Stir in: Pinch of salt ½ cup honey
Press into the bottom of pie plate; pour mango mixture over crust. FREEZE overnight! Allow to sit out 30 minutes before serving!
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