Strawberries and Whipped Cream (from the best-selling book, Alive in Five)

Ingredients: 1 cup macadamia nuts, soaked and drained(1 ceasca de nuci de macadamia inmuiata si scursa) 1/2 cup water(o jum ceasca apa) 5 pitted soft dates( 1 teaspoon agave syrup (1 lingurita sirop de agave) 1 teaspoon vanilla flavor(1 lingurita aroma de vanilie) 1 tablespoon cold pressed coconut oil (1 lingurita de ulei de cocos preset la rece)

Directions: Blend all the above ingredients in a blender and blend until smooth(Amestecati toate ingredientele intr-un blender pana ce sa intinde). Dip strawberries in the decadent whipped cream and smile at your loved ones. Ravish Me!( vrajete-ma) Ravioli Alfredo This is your main meal and the feul that will inspire your man to ravish you after dinner. ;-)

Ingredients: 2 cups almonds, soaked and drained(2 cesti de migdale inmuiate si scurse) 2 cups zucchini(2 cesti de dovlecei) 2 teaspoons Himalayan salt(2 lingurite de sare de Himalaya) 1 clove fresh garlic(1 catel de usturoi proaspat) 2 teaspoons oregano(2 lingurite oregano)

Directions: Process the above ingredients in a food processor until creamy. Transfer creamy mixture to a bowl and add 1/2 cup minced sweet onion and 1/2 cup minced bell pepper by hand to the mixture. Leave large butter lettuce out long enough to wilt, remove the heavy center vein . Place 1 tablespoon of mixture into each lettuce leaf and roll to wrap up tightly. Siippery When Wet Dressing

Ingredients: 2 cups almonds, soaked and drained(2 cesti de migdale) 1 clove of garlic(1 catel de usturoi proaspat) 1 cup of cilantro(1 ceasca coriandru) Himalayan salt to taste(sare de Himalaya) Cayenne to taste(ardei rosu)

3/4 cup water(3/4 ceasca de apa)

Directions: Blend everything in a blender until smooth and drizzle( a cerne) over individual salads. For a thinner dressing, add more water Angela's Top Secret Chocolate Truffles!

Ingredients: 1 cup raw walnuts(1 ceasca de nuci crude) 2 tablespoons agave syrup(2 lingurite de sirop de agave) 1 tablespoon vanilla flavor by Frontier(1 lingurita de vanilie) 1/2 cup pitted soft dates( 1/4 cup coconut water(1/4 cana de apa de cocos) 2 tablespoons of raw carob(2 lingurite de roscove crude) 2 tablespoons raw cacao nibs(2 lingurite de cacao)

Directions: Blend all the above ingredients except for the raw cacao nibs in a food processor until smooth. Mix in the raw cacao nibs by hand. Shape the mixture into truffle shapes, sort of like an egg shape. Dip each truffle in a mixture of 1/4 cup powdered raw cacao, 1 tablespoon raw Rapadura brand sugar, 1 tablespoon raw carob and 1 tablespoon raw coconut flakes. Grind the cacao, with the sugar, carob and coconut in a coffee mill or spice mill until it becomes a fine powder. Place each truffle into a paper candy wrapper and let sit in the fridge until ready to pack in a box. These keep well in the fridge or freezer, but can be left out initially for a few hours to give as a gift.

Caietul de retete: reteta de weekend. Pateu de spanac

Spanacul, sursa atator vitamine si minerale pretioase este adesea supus "chinului" de a fi gatit pe foc, pierzand astfel mare parte din calitati. Pateul de fata aduce mult la gust cu mancarica de spanac gatita pe foc, doar ca este mai sanatos si mult mai rapid. Il puteti prepara atat cu spanac proaspat (eu am gasit la aprozarul din cartier) cat si cu spanac congelat (si dezghetat in prealabil, bineinteles). Pateu de spanac
2 buc. avocado bine copt 4 cani spanac taiat grob (mare, neregulat) 1/4 cana coriandru proaspat tocat grob (gasiti la Real) 2 lg ulei presat la rece 3/4 cana dovlecel curatat si taiat cubulete suc de lamaie dupa gust 1 catel usturoi

- 1/2 l-ta pudra de ceapa sau 1/2 ceapa mica - 1/2 l-ta sare Se mixeaza zucchini la blender pana este faramitat suficient de bine. Se adauga apoi avocado si zeama de lamaie si se mai mixeaza. Apoi se adauga restul ingredientelor. Trebuie sa rezulte o pasta omogena, insa nu f groasa (adaugati apa plata daca este prea gros). Puneti pateul in cutii curate si uscate si pastrati la frigider. Termen de valabilitate: 2 zile. Poate fi consumat pe paine, ca pateu sau ca umpluturi pentru tarte crude (cu blatul din seminte). mari, 14 iulie 2009

Guacamole
Deliciu mexican, cremos si aromat, servit cu chipsuri tortilla sau (in my case) cu triunghiuri de paine din uruiala de secara BIO. Yum! Ingrediente: - 1 avocado bine copt - 1 rosie mica - 1 ceapa mica - 2-3 lg zeama de lamaie - sare - pudra de chilli - ulei de masline - optional 1. Avocado se curata de coaja si sambure si se stropeste cu zeama de lamaie. Se paseaza apoi cu o furculita. 2. Rosia si ceapa se taie marunt si se adauga peste avocado. 3. Se adauga sare dupa gust, chilli si ulei. Se amesteca si se serveste pe loc sau se da la rece pentru a se patrunde mai bine aromele. Este un adevarat deliciu!

Pesto de rucola

Imi place foarte mult rucola, pe care o prepar cel mai adesea sub forma de salata, alaturi de alte legume si verdeturi delicioase. Desi seamana cu frunzele de papadie, gustul ei este mult diferit de al acesteia, aducand parca putin cu varza sau ridichea (chiar face parte din familia verzei - Brassicaceae), unii ar spune ca seamana putin cu nuca, fiind usor picanta precum piperul si amaruie cat sa nu cada in extrem. Pe langa intrebuintarile culinare, rucola are proprietati medicinale dovedite, de-a lungul anilor: - aceasta este excelenta in reglarea nivelului colesterolului, - prevenirea si combaterea arterosclerozei, 3

- taie pofta de mancare, fiind de mare folos in curele de slabire, - combate anemia - intareste sistemul imunitar - are efect antiinfectios puternic Planta-minune despre care va vorbesc este excelenta in stare cruda, in salate sau pe pizza (adaugata dupa ce pizza a fost scoasa din cuptor), in sosuri de paste precum este reteta de pesto de mai jos sau, de ce nu, in tarte si placinte, ca un inlocuitor al urzicii sau al spanacului. Oricum veti alege sa o consumati, veti fi cuceriti de aroma ei subtila si eleganta. Reteta de mai jos este inspirata de cea a Laurei A insa este varianta vegana, adica fara parmezan. Cu toate acestea gustul nu se va schimba deoarece fulgii de drojdie vor conferi acea aroma specifica branzei. Pesto de rucola - 100-150 g rucola proaspata - 100 g seminte de pin/nuca/alune de padure crude - 2 catei de usturoi - 4-5 lg fulgi de drojdie - sare dupa gust - ulei extra virgin de masline Rucola se spala sub jet de apa rece, se scurge si se lasa la uscat pe un servet de hartie, pentru a absorbi apa in exces. Se pun toate ingredientele in robotul de bucatarie si se mixeaza pana se ajunge la consistenta dorita (unora le place un pesto mai fin, altora mai neuniform). Adaugam uleiul, treptat, pana cand compozitia devine cremoasa. Daca nu este folosit imediat, pesto se conserva intr-un borcan. Peste stratul de pesto din borcan se adauga un guleras de ulei de masline, pentru a preveni rancezirea preparatului. Se consuma pe paine prajita sau pe paste.

Sucuri verzi II

Cititi aici mai multe despre beneficiile sucurilor verzi.

Iata alte cateva variante absolut delicioase de sucuri verzi, variante incercate saptamana trecuta. Am sa mai revin si cu alte retete pe parcursul acestei saptamani. De la stanga la dreapta: Smoothie verde cu sfecla si portocale - spanac - sfecla rosie - portocale - apa rece Mixati in blender pana rezulta o bautura fluida. Consumati de indata. Smoothie verde cu ghimbir - spanac /salata - sfecla rosie - morcov - lamaie - ghimbir - apa rece Mixati in blender pana rezulta o bautura fluida. Consumati de indata. Smoothie verde cu telina - spanac / salata - tulpini de telina - mere - lamaie - apa rece Mixati in blender pana rezulta o bautura fluida. Consumati de indata. Smoothie verde cu banane - spanac 5

- mere - banana - apa rece Mixati in blender pana rezulta o bautura fluida. Consumati de indata. Suc de spanac cu mar (pt 1 portie) - 1 mana buna frunze de spanac proaspete - 2 mere mici, aromate (Granny Smith sau orice mar mai aromat) - 3/4 cana apa rece Spanacul se spala bine si se pune in bolul blenderului. Merele se curata de samburi (insa nu si de coaja) si se feliaza. Se adauga peste spanac, se toarna apa si se mixeaza pana rezulta un suc mai gros si omogen. Se strecoara si se serveste imediat (daca doriti il puteti bea nestrecurat insa mie nu imi place sa simt bucati mai mari de legume/fructe in suc). Smoothie Raza de soare (pt ~ 3 pahare) - 1/2 ananas proaspat - 1 portocala - 1 mar - 1 para - 1 banana Ideal ar fi ca toate fructele sa fie reci (cu exceptia bananei) pt ca atunci bautura e mai buna. Fructele se curata si se feliaza. Se pun fructele in blender in urmatoarea ordine, calculata de jos in sus: 1. 2. 3. 4. 5. ananas portocale mar para banana

Se mixeaza pana cand rezulta o bautura omogena, cremoasa si spumoasa. Se consuma de indata, altfel oxideaza. Smoothie mango cu nectarine 6

Aveam in camara un mango si ma gandeam ce sa fac cu el. Cautand pe net, am gasit aceasta reteta rapida, usoara si sanatoasa de smoothie de mango si nectarine. Yummy! Ideal la micul dejun. Ingrediente: - 1 mango - 1 nectarina - 1 banana - 1 cana lapte soia rece 1. Mango se curata si se taie bucatele. Nectarina se taie si ea bucatele, la fel si banana, Se pun toate fructele impreuna cu laptele in blender si se mixeaza pana rezulta o bautura omogena. Nectar purpuriu (pt aproximativ 1 l suc) - 1 sfecla rosie mica - 2 nectarine / piersici - 1 mana zmeura proaspata sau congelata - 1 l-ta sirop agave / miere - apa (optional) Sfecla se spala si se curata de coaja, se taie felii si se adauga impreuna cu nectarinele feliate si zmeura in blender (ideal este la storcatorul de fructe dar cine n-are merge si la blender) si se mixeaza bine. Se adauga apa in completare (cam 500-600 ml), mierea si se mai mixeaza. Se strecoara intr-o panza sau intr-o sita si se serveste rece. Este delicios!
luni, 12 octombrie 2009

Milkshake de fructe
Micul dejun il servesc mereu alaturi de un pahar de lapte de soia, suc de fructe sau de legume sau chiar si apa. In aceasta dimineata am avut chef de ceva mai cremos si dulce asa ca am facut acest milkshake rapid.

Milkshake cu fructe - 1 para bine coapta - 1 mar aromat (Granny Smith) - 2 banane bine coapte 7

- 2 lg fulgi de ovaz - lapte de soia (rece) cat cuprinde Para si marul se spala, se curata de seminte si de coaja (optional), se feliaza si se pun in blender. Banana se curata si se feliaza. Se pun toate ingredientele in blender (veti avea nevoie cam de 500-700 ml lapte) si se mixeaza pana rezulta un lichid mai cremos insa care curge usor. Se serveste la micul dejun alaturi de muesli, batoane de granola etc. * pt varianta raw vegan se inlocuieste laptele de soia cu lapte de seminte.

Lapte de mei
Cremos si deosebit de sanatos. Este mai gros si mai consistent decat alte tipuri de lapte vegetal asa ca este mai potrivit a fi consumat la micul dejun. Ingrediente: - 1 cana mei - 2 lg miere - 1 l-ta esenta de vanilie Meiul se alege, se spala si se pune la fiert in 2,5 litri de apa. Se fierbe la foc mic pret de 10 minute sau pana cand este moale. Se scurge (apa se pastreaza!) si se pune in blender, se paseaza bine de tot. Cand se mai raceste se adauga mierea, vanilia si apa in care a fiert (cam 3/4 din cantitate). Daca este prea gros se mai completeaza cu apa plata. Se serveste la micul dejun, alaturi de biscuiti, fructe, cereale etc.
miercuri, 15 iulie 2009

Pancakes cu drojdie
Demult vroiam sa incerc o reteta de pancakes cu drojdie insa nu am gasit niciuna potrivita. Insa ma salvat (ca de obicei) Lolo, cu a sa reteta de pancakes dospite cu drojdie. Abia am asteptat sa le fac! Rezultatul imi place: rezulta niste placintele cu gust si textura asemanatoare clatitelor insa pufoase cum sunt pancakes de obicei. Daca mai adaugati si cateva fructe in aluat vor fi mega delicioase! Ingrediente: - 2 cani faina - 9 g drojdie - 1 l-ta sare - 2 l-te zahar brun - 1 1/2 lapte de soia - 3 lg ulei de floarea soarelui 8

- fructe: afine inghetate / banane feliate subtiri / mere feliate etc - 1/3 cana lapte de soia pt subtiere a doua zi 1. Se pun intr-un bol si se amesteca faina, drojdia, sarea, zaharul, laptele si uleiul pana cand nu mai sunt cocoloase. Se acopera bolul cu folie de plastic si se da la frigider pana a doua zi. 2. In ziua urmatoare scoateti bolul afara si incorporati 1/3 cana lapte de soia peste aluat. Amestecati bine si lasati la dospit 30 minute, in bucatarie. 3. Incalziti o tigaie. Pensulati cu putin ulei apoi stergeti-l cu un servetel de hartie. 4. Turnati compozitie cu un polonic. 5. Adaugati fructe peste aluatul din tigaie. 6. Can marginile nu mai sunt lucioase si la mijloc apar bule de aer, puteti intoarce clatita. Coaceti si cealalta parte. 7. Serviti cu margarina Earth Balance (asta daca locuiti in SUA) si cu sirop de artar si fulgi de migdale / dulceata etc. Sunt bune atat calde cat si reci insa sincer vorbind parca sunt mai gustoase reci. O sectiune calda. Yummy!
luni, 26 octombrie 2009

Crema de avocado cu nuca

O crema usoara, onctuoasa si ideala pentru micul dejun.

Crema de avocado cu nuca - 1/2 cana nuca - 1/2 cana apa - 2 buc. avocado - 1 l-ta sare - 1/4 cana ceapa taiata marunt - 1 lg suc de lamaie Se mixeaza toate ingredientele intr-un blender pana rezulta o crema fina. Se serveste cu rosii, castraveti, ardei etc.
duminic, 7 februarie 2010

Falafel si tabouleh

Reteta de fata apartine restaurantului raw food din New York Pure Food and Wine, condus de catre superba Sarma Melngailis, fiind printre piesele de rezistenta ale restaurantului. Daca imi doresc sa ajung in SUA este datorita acestui restaurant spectaculos, frecventat atat de catre oamenii de rand cat si de catre celebritati. 9

Daca e sa ma intrebati daca acest preparat seamana cu varianta originala, raspunsul meu este un raspicat si ferm DA. Desi falafelul nu contine urma de naut, gustul este, zic eu, aproape identic cu cel al faimosului preparat. Cat despre tabouleh conopida face o treaba grozava, inlocuind bulgurul. Iar sosurile alea chiar nu-s de lepadat! Cred ca le-as putea manca cu lingurita :) Si o alta veste buna: din cantitatile de mai jos va ajunge sa hraniti 6-8 persoane zdravene! hai ca daca nici acum nu v-am convins ca merita Falafel si tabouleh Falafel (rezulta ~ 48 chiftelute) - 2 ciuperci champignon de marime medie, crude taiate marunt - 2 morcovi medii, feliati cat mai subtire posibil - 3 lg ulei de masline - 1 l-ta sare - 1/2 ceapa alba mica, tocata marunt - 1 catel de usturoi tocat fin - 1 cana fistic crud - 3/4 cana migdale crude - 3/4 cana seminte de floarea soarelui inmuiate 1/2 ora in apa si apoi scurse - 1 legatura de patrunjel tocat marunt - 1 l-ta zeama de lamaie - 1 l-ta condimente arabesti (eu am folosit Amestec mexican de la Sonnentor f bun) - seminte de susan crude Morcovii, ciupercile, ceapa si usturoiul, 2 din cele 3 linguri de ulei, si putina sare se amesteca bine intr-un bol. Compozitia se toarna pe o foaie de copt care se va introduce in aparatul de deshidratat pentru o ora. Aceasta procedura inlocuieste calirea traditionala a legumelor, evaporand apa mai lent din legume, neincalzind uleiul peste pragul admis si inmuiind totodata legumele. Dupa o ora transferam ingredientele in robot si le mixam bine. Varsam amestecul intr-un bol. Fisticul, semintele de floarea soarelui si migdalele se mixeaza in robot pana rezulta o masa sfaramicioasa insa nu foarte fina. 10

Se amesteca impreuna cu legumele, se adauga restul de ulei, sare, zeama de lamaie, patrunjel si condimente (exceptand susanul) si cu mana umezita se formeaza bilute care se dau prin susan. Daca nu se consuma pe loc, chiftelutele se refrigereaza. Inainte de servire se deshidrateaza 2-3 ore. Tabouleh (pt 6-8 portii) - 1 conopida mare - 1 castravete mare curatat de samburi si taiat cubulete - 1 legatura mare de patrunjel - 5 rosii curatate de samburi si taiate cubulete - 1 legatura ceapa verde sau praz, taiata rondele - 3 lg ulei de masline - sare Conopida se mixeaza in robot pana este complet tocata. Se amesteca cu celelalte ingrediente. Sos tahini - 1 cana tahini crud (mixati 3/4 cana susan cu putina apa, ulei de masline si sare cat sa rezulte o pasta mai groasa) - 1 cana apa - 2 lg zeama de lamaie - 1 lg ulei de masline - sare Toate ingredientele se mixeaza in blender pentru a obtine o pasta fluida. Sos iute preferatul meu :) - 1 ardei rosu taiat cubulete - 4 l-te ulei de masline - 1 rosie potrivita, taiata marunt - 1 tulpina de telina, taiata marunt - 1/2 ceapa mica, taiata marunt 11

- 2 l-te zeama de lamaie - 2 l-te condiment arabesc - sare Ardeiul se amesteca cu uleiul intr-un bol, apoi se pune pe o hartie de copt si se da la deshidratat pentru 30 minute o ora pana se inmoaie. Amestecati cu restul ingredientelor si mixati totul in robot pentru a obtine o pasta omogena.

Serviti salata de tabouleh pe frunze de salata, acompaniata de falafel si sosurile de mai sus. Atat salata cat si chiftelele se pastreaza bine la frigider pentru 2 respectiv 4 zile. P.S. Nu va lasati inselati de multitudinea de ingrediente toate sunt la indemana iar de lucru nu este mult doar tocati si mixati!

miercuri, 6 ianuarie 2010

Maioneza de avocado

Facand exceptie de la culoarea (frumoasa, de altfel) verzuie a maionezei, gustul acestui preparat seamana mult cu cel al maionezei originale. Doar ca nu are ou :) Poate fi folosita cu succes pentru a inlocui maioneza de ou sau pur si simplu ca dip pentru legume. Maioneza de avocado - 1 avocado bine copt - zeama de la 1/2 lamaie - 1 l-ta rasa mustar - sare - ulei de floarea soarelui presat la rece Avocado se scobeste de miez, se paseaza la robot pana rezulta o pasta omogena. Se adauga apoi zeama de lamaie, sarea si mustarul si se mixeaza. La urma se adauga ulei putin cate putin, ca si in cazul maionezei clasice, pana rezulta o textura spumoasa si asemanatoare maionezei. 12

Eu am servit cu tulpina de telina, fasiute de ardei, seminte de floarea soarelui aromate cu usturoi si oregano (reteta in curand) si paine multicereale (din comert). Va spun pe drept cuvant ca este un preparat delicios iar telina il completeaza minunat!
luni, 14 septembrie 2009

Pateu de masline
Absolut delicios, simplu si extrem de rapid de preparat: dureaza mai putin de 10 minute sa il prepari. Reteta de la Ligia. Ingrediente: - 1 cana masline naturale fara samburi - 1 avocado bine copt - 1 catel de usturoi zdrobit - 2 lg ceapa tocata (cam 1/2 ceapa medie) - 2 lg zeama de lamaie - 1/2 l-ta sare - cimbru Se pun toate ingredeintele in blender si se mixeaza pana reulta o pasta omogena, de consistenta spumoasa. Se seveste ca aperitiv, pe felii de paine sau pe barcute de ardei. Este delicios!

Piure de broccoli cu sos dulce-acrisor

Dintre toate mancarurile vegane de tip crud, aceasta este preferata mea. Piureul aduce mult la gust cu salata de varza si cu guliile proaspete. Pana de curand nu incercasem sa consum broccoli crud (contine o gramada de vitamine care prin fierbere se distrug, din pacate) desi va marturisesc ca este delicios. Cat despre sos o nebunie! Cred ca va deveni sosul meu preferat. Ingrediente piure (pentru 2-3 persoane): - 2 cani broccoli maruntit (nefiert!) - 1 catel de usturoi - 1 cana nuci braziliene crude - 1 l-ta sare - 1 praf piper Se pun toate ingredientele in blender si se mixeaza bine. Ingrediente sos: - 1 lg otet balsamic - 1 catel usturoi - zeama de la 1/2 portocala/gref - 1/3 cana ulei de masline extravirgin 13

- 5 curmale fara samburi Se proceseaza toate la blender pana rezulta un sos omogen. * nucile braziliene se gasesc in hipermarketuri, la raionul de seminte, ambalate fie in pungi individuale, fie in pachete de mix de seminte. Seamana ca forma cu nuca de caju insa este mult mai mare, are un gust mai cremos si este mai grasa. ** sosul dulce acrisor nu este RAW, din cauza otetului balsamic. Insa poate deveni RAW daca se va folosi otet din mere.
joi, 4 iunie 2009

Sarmale fara foc (raw)

Demult vazusem pe blogul lui Vali aceasta reteta minunata de sarmale fara foc. Si de ceva timp a inceput sa ma atraga dieta de cruditati asa ca ieri mi s-a facut pofta de aceste minunatii. Am cumparat varza si am purces la treaba. Rezultatul? Niste sarmale mai mult decat delicioase! Pur si simplu excelente. Pot rivaliza lejer cu sarmalele fierte. Ingrediente (mai jos sunt cantitatile normale, eu insa am pregatit portie dubla):

100 g hrisca 100g nuca 50 g morcov 10 g ceapa 10 g patrunjel 10 frunze mari de varza murata 500 g rosii 1 l-ta rasa nucsoara cimbru sare, piper 3-4 lg ulei presat la rece

1. Hrisca si nuca se lasa peste noapte la inmuiat in multa apa. A doua zi se scurg. Asa arata hrisca gata inmuiata: 2. Varza se lasa 30-60 minute in apa (la desarat), in functie de cat de sarata o vrem. 3. Nuca, ceapa si patrunjelul se toaca marunt, iar morcovul se da pe razatoarea mica. Se condimenteaza cu sare, piper, nucsoara, cimbru. 4. Taiati frunzele de varza in 2, decupand nervurile. Intr-un capat al frunzei puneti o lingura cu varf din compozitie si indoiti coltul spre interior. Aduceti si marginile pe interior, apoi rulati strans pana se termina frunza. 5. Faceti o salata din rosiile date pe razatoare, nervurile de la varza tocate si ulei. 6. Puneti sarmalele intr-o cratita si turnati peste ele salata (mi-au iesit 31 de sarmale, din portie dubla). Serviti imediat. Se pastreaza la frigider, insa nu pt multe zile. 14

luni, 12 octombrie 2009

Spaghete bolognese RAW

Multa lume condamna vegetarienii pentru ca reproduc variante vegetale ale produselor pe care ei de fapt nu le consuma. Si ma refer aici mai ales la binecunoscutele mezeluri de soia, branzeturile de seminte etc. Sa stiti ca si eu gandeam asa pana sa devin vegana. Pana atunci laptele, branza si ouale erau parte integranta din hrana mea insa in momentul in care am renuntat si la acestea am reazlizat ca exista un anumit gol in dieta, care era umplut de obicei de produsele ovo-lacto. Cei care reproduc variante vegane ale preparatelor originale nu o fac pentru ca le este dor de acele preparate ci pentru ca vegetalele se pot combina in asa fel incat sa rezulte un produs cu aspect si gust asemanator insa mult mai hranitor si sanatos. Un exemplu bun este sosul bolognese de mai jos, care desi contine doar legume si seminte, aduce putin la gust si aspect cu sosul de carne. Sincer sa va spun am gustat adevaratul sos bolognese o singura data in viata mea, pe cand mancam carne si asta deoarece nu-mi placea carnea de vita.

Spaghete cu sos bolognese (pt 4-5 persoane) - 4-5 dovlecei mici sau 3 dovlecei mari Dovleceii se curata de coaja si se razuiesc pe razuitoarea cu gauri mici, se sareaza si se lasa la scurs cateva minute. Se storc apoi de apa si se aranjeaza pe o farfurie. ---------------------------------------------------SOSUL DE ROSII - 1/2 cana rosii uscate si inmuiate in apa timp de o ora - 1 l-ta oregano - 1 catel mic de usturoi - 1/2 l-ta busuioc Se pun toate ingredientele in blender impreuna cu putina apa in care s-au inmuiat rosiile. Trebuie sa rezulte un sos potrivit de gros. ------------------------------------------------------SOSUL DE NUCA - 1 cana nuca - 2 curmale fara samburi 15

- 1 praf de piper cayenne - 1/4 l-ta busuioc - 1/4 l-ta oregano - 1/4 l-ta sare - 1/4 l-ta piper Macinati nuca. Adaugati restul ingredientelor si mixati pana rezulta o textura lipicioasa. Amestecati aceasta compozitie cu sosul de rosii si puneti peste pastele de dovlecel. Razuiti o rosie si turnati pulpa peste spaghete. Serviti de indata.

joi, 25 februarie 2010

Tagliatelle de morcovi cu sos de usturoi si broccoli

Astazi nu am mancat nimic pana la ora patru dupa-masa. Asa ca am incropit acest pranz rapid si delicios, care este gata in cateva minute. Perfect pt cei lihniti de foame :) Tagliatelle de morcovi cu sos de usturoi si broccoli (1 portie) - 1 morcov - 1/2 cana migdale inmuiate si scurse - 2 catei de usturoi - 1 lg ulei de masilne extravirgin - 4 buchetele de broccoli - 1 lg fulgi de drojdie - sare - apa Morcovul de curata de coaja si cu ajutorul decojitorului de legume se taie fasii pe lungime. Restul ingredientelor se pun in robot si se mixeaza pana rezulta un sos omogen. 16

Se amesteca cu fasiile de morcovi si se consuma de indata. Yum!

joi, 20 august 2009

Esenta de vanilie si zahar vanilat DIY

Esenta de vanilie din comert reprezinta orice vreti voi insa numai vanilie pura nu. La fel se poate spune si despre zaharul vanilat, imbibat in aromanti sintetici. Vestea buna este ca le puteti face acasa foarte simplu si fara efort, fiind siguri ca sunt 100% naturale. Ingrediente ESENTA DE VANILIE: - 1 cana vodca (alegeti o varianta fara procedee de rafinare care includ derivate animale. De ex, Absolut Vodka este vegana) - 3 pastai vanilie 1. Pastaile de vanilie se despica si se introduc intr-o sticla in care sa incapa pe verticala iar vodca sa le acopere bine. 2. Sticla se astupa cu un dop si se lasa in camara, la intuneric timp de 3 luni. Din cand in cand scuturati sticla pt a se patrunde aroma. Veti observa ca pe masura ce timpul trece, vodca devine tot mai inchisa la culoare si capata o aroma tot mai puternica de vanilie. 3. Dupa 3 luni strecurati lichidul obtinut in borcane uscate si curate (inchise bine) si reluati procedeul peste pastaile ramase. Ingrediente ZAHAR VANILAT - 500 g zahar brun BIO - 1 pastaie de vanilie 1. Pastaia de vanilie se taie bucati marunte si se amesteca cu zaharul. 2. Se pun intr-un borcan etans si se pastreaza in camara la loc intunecat timp de 2 sapatamani. Dupa acest timp zaharul vanilat este gata. Pe masura ce folositi zaharul din borcan, completati cu zahar nou. * In timpul coacerii diferitelor produse de patiserie alcoolul din esenta de vanilie se evapora si va ramanea doar aroma fina de vanilie. ** Desi la prima vedere ingredientele par scumpe iar procedeul de preparare costisitor, ganditi-va astfel: din cele 3 pastai de vanilie din esenta puteti face 3 ture de esenta (recompletand vodca de fiecare data cand terminati o tura); iar zaharul vanilat nu se va termina niciodata deoarece il veti recompleta la fiecare folosire.
joi, 22 octombrie 2009

Broccoli cu maioneza
17

Imi place foarte mult broccoli iar combinatia de mai jos este f reusita. Este o varianta foarte sanatoasa deoarece broccoli nu se fierbe si astfel isi pastreaza toate vitaminele. In plus este gata in fix 5 minute.

Broccoli cu maioneza - 4-5 buchetele de broccoli, rupte din inflorescenta mare - 1 ceapa mica - 3-4 lg maioneza de soia Inedit - sare dupa gust Broccoli se spala, se scurge si se pune impreuna cu restul ingredientelor in blender si se mixeaza pana rezulta o pasta omogena. Se consuma ca aperitiv, cu paine si salate. Este foarte foarte gustos.

Batoane energizante de ciocolata cu cereale

Sunt perfecte pentru micul dejun, te tin satul in decursul zilei, sau ca o gustare si usor de facut.

Ingrediente 1 cana orz 1 cana ovaz 1 banana jumatate cana alune macinate fin 100 g caise uscate 50 g stafide maruntite 3 linguri cacao 2 linguri miere 2 lingurite coaja de portocala 2 linguri de zeama de lamaie Mod de preparare Se proceseaza banana, caisele si mierea Se adauga restul de ingrediente si se mai proceseaza putin si gata. Am pus in caserola o parte din blat le-am taiat in batoane si am dat la congelator, iar cealaltsa parte din aluat am pus in tavita pentru gheata si am facut niste bomboane:D

Branza de caju
Am revenit dupa mai bine de doua saptamani de pauza. In ultima vreme nu am prea gatit. De fapt de cand am facut aceasta reteta nu am gatit deloc. Prefer sa beau sucuri verzi si sa mananc salate si fructe. A venit primavara cu legume proaspete si parca e pacat sa refuzi o salata mare din ridichi, ceapa verde si spanac, nu? 18

Este a treia oara cand fac aceasta reteta insa prima data cand imi iese. Un pic mai complicat din cauza rejuvelacului, un soi de bors din cereale care mi-a dat multe batai de cap. Reteta si cateva sfaturi legate de acesta veti gasi mai jos. Insa ceea ce m-a motivat sa continui sa incerc a fost aspectul sau atat de apropiat de cel al branzei normale cat si multimea de laude pe care le-a primit. Iar cand am avut ocazia sa si gust, in urma cu o luna, am ramas foarte surprinsa de textura si de aroma sa atat de apropiata de branza din lapte. Concluzii? Un preparat simplu insa putin mai costisitor, care cere timp si ingrediente de calitate. Insa gustul si aspectul vor rasplati din plin aceste eforturi!

Rejuvelac - 2 cani boabe de grau/secara/orz/ovaz/quinoa - 10 cani apa - 1 borcan mare (eu folosesc un astfel de borcan de germinat) 1. Spalati boabele de cereale si puneti-le in borcan. Acoperiti-le cu apa rece si lasati-le la inmuiat 8-12 ore. 2. Scurgeti apa de pe ele. Clatiti bine de tot pana cand apa iese foarte curata. Scurgeti bine de tot apa in asa fel incat sa ramana cat mai putina apa in borcan. Lasati borcanul intr-un loc intunecos la temperatura camerei. 3. Dupa 8-12 ore, repetati pasul de mai sus, clatind bine boabele si scurgandu-le de apa. Lasati-le din nou 8-12 ore. 4. Dupa acest timp clatiti din nou. Ar trebui ca cerealele sa incolteasca deja usor. Adaugati 6 cani de apa curata si rece si lasati borcanul timp de 2 zile la temperatura camerei, in loc intunecos (ex. dulapul din bucatarie). 5. Dupa 2 zile veti obtine rejuvelac o bautura cu gust placut, usor efervescenta, cu miros de limonada. Pastrati lichidul in sticle in frigider iar boabele de cereale aruncati-le sau oferiti-le ca hrana pasarilor. REGULI PT REUSITA REJUVELAC-ULUI

verificati termenul de valabilitate al cerealelor. Daca acestea se apropie de expirare sau daca termenul a trecut deja nu va mai obositi sa incercati acestea fie nu vor incolti fie vor incolti inegal iar bautura nu va reusi. 19

Branza de caju

- 3 cani caju inmuiat timp de 12 ore - 3 capsule probiotice (se gasesc in farmacii sau aici) - 2/3 cana rejuvelac 1. Mixati in rorbot toate ingredientele pana rezulta o crema omogena. Daca este nevoie mai opriti robotul din cand in cand si apasati in jos crema depusa pe pereti. 2. Puneti doua straturi de tifon pe o sita. Varsati crema acolo, acoperiti cu restul de tifon. Puneti o farfurie deasupra si un prosop. Lasati la loc cald timp de 14-16 ore. 3. Dupa acest timp puteti framanta branza in urmatoarele variante:

sare, fulgi de drojdie sare, fulgi de drojdie, pudra de ceapa, nucsoara sare, ceapa verde uscata, zeama de lamaie, fulgi de drojdie, busuioc si cimbru proaspat tocat sare, zeama de lamaie, pudra de ceapa, pudra de usturoi

4. Dupa ce ati framantat branza cu mirodeniile dorite, puneti-o in vase micute tapetate cu folie de plastic si lasati-o la frigider 24 ore pentru a se intari. 5. Scoateti-o din forma si imbracati-o in diverse condimente:

boabe de piper paprika ierburi aromate rosii uscate etc

Branza se pastreaza acoperita, la frigider timp de 4-5 zile. REGULI PT REUSITA BRANZEI

nu adaugati mai mult lichid decat este mentionat in reteta, chiar daca vi se pare ca obtineti o crema prea groasa. Daca adaugati lichid branza nu se va tine frumos si va fi foarte moale. folositi probiotice de calitate. Probioticele din farmacii s-au dovedit a fi toate moarte adica acele culturi care ar fi trebuit sa fie vii si sa ajute la fermentarea branzei erau moarte. Un probiotic de calitate este mai scump, se tine neaparat in frigider si se comporta exceptional in retete. daca in casa nu este foarte cald, lasati branza cu o ora, doua mai mult pentru a fermenta.

joi, 18 martie 2010

Iaurt vegan RAW

Am fost, sunt si voi fi o mare iubitoare de lactate (asta chiar daca sunt vegana). Mereu mi-a placut gustul acrisor al iaurtului, cremozitatea si racoarea-i specifica. De fiecare data cand am ocazia cumpar iaurturi de soia. Gustul acela acrisor de iaurt se datoreaza bacteriilor in sine care se inmultesc si transforma laptele de vaca sau cel de soia intr-o masa cremoasa, usoara. 20

Ma intrebam insa daca nu este cumva si vreo reteta raw pentru iaurt, avand in vedere ca smantana se poate obtine si inca chiar una foarte gustoasa. Si am cautat retete insa din pacate mai toate cereau pulpa de nuca de cocos tanara (Thai young coconuts), nuca pe care aici nu o gasim. Tot umbland insa din blog in blog am dat peste filmuletul de mai jos. L-am urmarit pe nerasuflate si cand mai erau vreo cateva minute din el am dat fuguta la camara si am pus migdale la inmuiat :D So l-am facut, mi-a iesit. Asta e primul lucru bun. Acum e musai sa va explic unele chestii ca sa evitati unele neplaceri si totodata ca sa obtineti un iaurt gustos. Asa ca va rog nu sariti peste partea asta pentru a evita intrebarile puse in comentarii, repetitive de altfel si datorate necitirii intregului text din postare.

iaurtul se poate face din orice tip de nuca sau samanta preferati: caju, migdale, nuca, pecan, seminte de floarea soarelui, seminte de dovleac, fistic, macadamia, nuci braziliene etc. unele tipuri de nuci/seminte trebuie combinate pentru a obtine un iaurt cu gust placut. De exemplu e mai bine sa combinati semintele de floarea soarelui cu caju si migdale, pentru a nu obtine un iaurt cu gust pregnant de floarea soarelui. iaurtul, indiferent din ce tip de samanta/nuca este preparat va avea miros, gust, culoare, consistenta identica cu cea a iaurtului de vaca! gustul acestui iaurt nu va fi unul neutru, el imprumutand aroma nucii din care este preparat este deosebit de important sa nu amestecati iaurtul atunci cand este gata. Cand va fi gata, iaurtul se va separa de zer, care va ramane in partea de jos a borcanului. Eu, ca o zaluda ce sunt, l-am scurs in momentul in care am recoltat iaurtul din borcan insa greseala mea! Zerul s-a amestecat cu iaurtul si a imprumutat un gust amarui, neplacut. Deci mare atentie!

Si-acum reteta! Iaurt raw (pt aprox. 350ml iaurt) - 2 cani nuci/seminte inmuiate peste noapte si scurse de apa - 280-300 ml apa rece 1. Mixati nucile cu apa intr-un blender puternic pana rezulta o compozitie cremoasa. Unele tipuri de nuci vor cere mai multa apa (300 ml), altele mai putina (280 ml). 2. Strecurati aceasta crema printr-o panza curata/tifon. Asta e partea cea mai grea din reteta: va trebui sa presati foarte bine pentru a elimina tot laptele din pulpa. 3. Laptele rezultat turnati-l intr-un borcan curat. Acoperiti gura borcanului cu o panza curata sau cu tifon. 4. Lasati borcanul intr-un loc cald timp de 12 ore (eu l-am lasat pe masa, langa calorifer). Va sfatuiesc sa faceti asta seara, pentru ca dimineata sa aveti deja iaurtul. 5. Dupa acest interval va trebui sa obtineti iaurtul. Dati borcanul la frigider pentru cateva ore pentru ca iaurtul sa se mai intareasca. 6. Dupa acest timp, culegeti cu o lingura tot iaurtul din borcan (MARE grija sa nu amestecati zerul cu iaurtul!) si transferati-l in alt recipient curat si uscat. Pastrati la frigider. Note: - eu am preparat iaurt din migdale insa data viitoare voi incerca nuca sau fistic! 21

- iaurtul este gros insa al meu a devenit mai fluid deoarece s-a amestecat cu zerul. - l-am servit cu piure de mango.
mari, 16 martie 2010

Clatite de banane

Ce faci atunci cand esti raw foodist si ai prea multe banane care risca sa se strice? Hmmm de erai pe regim normal tranteai o paine cu banane dementiala insa acum ce-i de facut? Eeeei dar nui a te plange! Ca si mancarea cruda are tolba ei de retete bune si aspectuoase! Asa ca mi-am amintit cum vazusem odata pe undeva (nu mai retin siteul) niste clatite frumusele facute doar din banane. Dap, doar atat. Banane si iar banane. Ei bine, hai sa nu mint. Banane si zeama de lamaie. Dar cum va spuneam ingredientul de baza si principal e banana. De-aia coapta fain, in punga de hartie in camara, sa nu faca pete de dalmatian! Verdictul? Poate ceel mai bune clatite crude din cate am mancat! Simple foc insa cu un rezultat neasteptat de bun. In primul rand textura, care e f apropiata de cea a clatitelor coapte: sunt elastice si moi. In al doilea rand: desi au aroma de banane, daca puneti un sos aromat peste ele, mai ca nu-l mai simtiti. Eu zic ca reteta mai simpla si mai buna nu exista! Clatite de banane (pt aprox. 2-3 clatite) - 3 banane coapte - 1-2 lg zeama de lamaie (previne innegrirea bananelor) 1. Bananele se curata de coaja si se taie felii. Se pun in robot impreuna cu zeama de lamaie si se mixeaza pana rezulta o crema omogena. 2. Se pune hartie de copt pe tavile aparatului de deshidratat. Se imparte compozitia in 2-3 parti si se toarna pe hartia de copt. Se niveleaza cu o paleta pt a fi in strat uniform insa nu f subtire caci atunci veti obtine mai degraba chipsuri decat clatite elastice! 3. Se deshidrateaza pana cand foaia de clatita se desprinde usor de pe hartie (8-10 ore). S-ar putea ca marginile sa fie mai uscate insa mijlocul va fi elastic si moale. 4. Se pastreaza in pungi, pt a preveni uscarea. Se consuma pe loc sau in 1-2 zile. Eu le-am servit cu sos de capsuni (capsuni inghetate mixate cu sirop de agave) si sos de ciocolata (cacao, apa, sirop de artar) insa se pot consuma la fel de bine cu fructe proaspete sau inghetata. Sunt delicioase!
duminic, 14 martie 2010

Caramele raw

Cand am citit reteta aferenta acestor delicioase caramele si am vazut cu cata nonsalanta declara creatoarea retetei ca aceste minunatii seamana mult la gust cu cele originale am zis ca a cam exagerat un pic. Da, intr22

adevar sunt unele retete raw care seamana mult la gust cu cele originale insa ideea unor caramele crude preparate din doar trei ingrediente simple si care sa semene la gust cu cele originale, sofisticate, din unt, zahar, frisca mi s-a parut un pic cam (prea) indrazneata! Asa ca pofticioasa si curioasa cum sunt m-am apucat de ele si iaca ce a iesit: niste caramele cu o textura apropiata celor din comert (asta daca se tin la congelator, ele devenind mai elastice), un gust minunat de caramel, nu foarte puternic insa caci totusi e vorba de ceva crud si vegetal. Verdict? Musai trebuie incercate! Iubitorii de caramel le vor aprecia cu siguranta. O mica completare as avea: nu inlocuiti semintele de pin cu alte tipuri de seminte deoarece ele confera acel gust bogat si savuros. Caramele raw - 1/2 cana seminte de pin crude (cam 1 punga mica) - 1/2 cana curmale fara samburi, taiate f marunt - 1 l-ta extract de vanilie - 1 praf de sare 1. Semintele de pin se mixeaza in robot/blender pana rezulta o textura marunta, insa nu f fina. Nu mixati f mult deoarece semintele vor elibera uleiul si caramele vor avea o textura foarte uleioasa. 2. Mixati separat curmalele cu esenta de vanilie pana rezulta o pasta mai groasa. Ideea e ca fructele sa se marunteasca cat mai fin posibil, asta in masura in care se poate. 3. Puneti semintele de pin macinate peste pasta de curmale, adaugati praful de sare si mixati pana la incorporare. Nu veti obtine o masa tocmai omogena, nu va faceti probleme. Bucati mai mari de pin sau curmale nu vor fi o problema. Insa din nou: nu procesati f mult pt a nu obtine o masa prea uleioasa. 4. Rasturnati compozitia pe o foaie de copt si cu un sucitor intindeti compozitia intr-un patrat micut si mai grosut. Dati la congelator pana se intareste putin. 5. Scoateti din congelator si taiati cubulete egale de caramele. Pastrati-le la rece mereu. Pentru o consistenta asemanatoare celor din comert pastrati-le la congelator
duminic, 24 ianuarie 2010

Paine raw

Da, exista si paine raw! Si ce de variante! Am preparat paine raw de mai multe ori insa nu am apucat sa pun retetele pe blog. Am sa incep cu cea mai buna reteta, care aduce mult cu gustul painii integrale, sau mai bine zis al biscuitilor digestivi.

Paine raw - 2 cani faina integrala - 1 cana tarate de grau 23

- 1/4 cana faina din seminte de in - 2 lg seminte de susan - 1 l-ta sare - 3 lg ulei presat la rece (floarea soartelui / masline / canepa / in etc) - apa cat cuprinde Am pus toate ingredientele intr-un bol si am adaugat apa calda cat sa se formeze un aluat maleabil, nelipicios. Am intins aluatul intr-o foaie de ~ 1 1,5 cm si am decupat cu rotita de pizza felii de aluat pe care le-am pus la deshidratat pana au devenit crocante (dureaza cam o zi). Este o paine extrem de sanatoasa si excelenta pentru sandwichuri, crutoane in supe raw, bruschete etc.
joi, 14 ianuarie 2010

Crema de branza cu ardei

O crema vegetala spumoasa si usoara, cu o aroma ce aminteste de branza fina si cu iz de legume. Ce poate fi mai bun?! Crema de branza cu ardei - 1 ardei kapia rosu - 1 cana seminte de floarea soarelui inmuiate cateva ore in apa rece si scurse - 1/4 cana apa rece - 2 lg fulgi de drojdie - 1 l-ta sare - 2 l-te pudra de ceapa sau 1 ceapa mica - 1 l-ta pudra de usturoi sau 2 catei de usturoi - 1 lg seminte de susan sau tahini raw - 2 lg zeama de lamaie Se mixeaza toate ingredientele in robotul de bucatarie pana rezulta o crema omogena. 24

Se consuma pe paine, alaturi de alte legume: rosii, castraveti, ardei etc. Se pastreaza in cutii inchise in frigider timp de 2-3 zile.

mari, 3 noiembrie 2009

Parmezan II

Acest tip de parmezan se prepara intr-un restaurant raw vegan faimos din SUA, unde preparatele arata incredibil de gatite si extrem de apetisant. Pentru a va convinge de acest lucru, admirati aceste poze. Parmezan din seminte de pin (rezulta aproximativ 3 cani) - 200g seminte de pin, inmuiate timp de o ora in apa rece, apoi scurse - 1/2 cana apa plata - 1/4 cana zeama de lamaie - 2 lg fulgi de drojdie (pot fi cumparati de aici) - 1/2 l-ta sare Mixati intr-un blender toate ingredientele pana rezulta o compozitie omogena. Decupati cateva foi de copt dupa marimea tavilor aparatului de deshidratat. Turnati compozitie si nivelati-o cu o spatula in strat foarte subtire. Deshidratati timp de mai multe ore pana cand parmesanul prinde consistenta si devine crocant. Pastrati in cutii bine inchise, in frigider, timp de o saptamana. * Eu am servit cu salata de: spanac, rucola, morcovi, salata verde, rosii si avocado. Am asezonat totul cu ulei de masline, sare si otet balsamic. Mega bun! * Poate fi folosit in orice tip de salata ori ca inlocuitor de parmezan pe paste
vineri, 30 octombrie 2009

Clatite de cacao cu smantana si fructe de padure

25

Pentru acele zile in care vi se va face dor de clatitele calde, umplute cu bunataturi, incercati aceasta varianta simpla dar delicioasa de clatite de cacao cu smantana de caju si fructe de padure. Sunt foarte bune insa cel mai mult imi place smantana, care se apropie foarte mult de gustul smantanei normale. Clatite de cacao cu smantana si fructe de padure Smantana - 1 cana caju crud, inmuiat 2 ore in apa - 1/2 cana apa - 1 l-ta zeama de lamaie - 1/4 l-ta pudra de probiotice (probiotice se gasesc in farmacii) - 1/4 l-ta sare - 1 l-ta otet de mere Mixati totul pana rezulta o pasta omogena. Turnati compozitia intr-un bol si lasati-o la temperatura camerei pentru 12 ore. Amestecati si transferati bolul in frigider pentru alte 24 ore. Dupa acest timp este gata. Clatitele - 250 g dovlecel curatat de coaja - 220 g pulpa de mango, bine coapta - 1 lg zeama de lamaie - 1 l-ta esenta pura de vanilie - 1/4 cana + 2 lg sirop de agave - 1/2 cana faina de in (obtinuta prin mixarea semintelor de in) - 1/2 cana cacao - 1 vf cutit sare Se mixeaza toate ingredientele in blender pana rezulta o pasta fina si omogena. Pe fiecare tava a aparatului de deshidratat se pune hartie de copt. Se toarna compozitie si se intinde uniform, in strat nu prea subtire, dar nici prea gros deoarece vor fi greu de taiat in farfurie, pt a obtine discuri cu diametrul de 12 cm. Vor rezulta 8 clatite. 26

Se deshidrateaza 4-5 ore, pana cand se pot desprinde de pe foi. Se intorc si pe partea cealalta si se mai deshidrateaza 1-2 ore, pana cand sunt uscate insa usor de pliat. Se servesc clatitele cu fructe de padure amestecate cu smantana si decorate cu sos de ciocolata (miere+cacao sau sirop de agave/artar+cacao).
mari, 20 octombrie 2009

Supa-crema de spanac
Cat timp mai gasim spanac proaspat in magazine este pacat sa nu profitam de el si sa nu incercam aceasta supa usoara si delicioasa.

Supa-crema de spanac (pt 2-3 pers.) - 1/2 avocado bine copt - 4 cani spanac spalat bine - 2 cani castravete feliat - 1 cana zucchini / dovlecel feliat - 1 cana rosii taiate cubulete - 1 tulpina de telina - 1 catel usturoi - 1 ceapa verde - 1 lg zeama lamaie - 1 legatura patrunjel proaspat - 1 l-ta miso de orez - sare dupa gust - apa cat cuprinde, pt a rezulta o supa-crema Mixati toate ingredientele in blender si serviti cu ulei de floarea soarelui presat la rece si paine raw. Yum!

27

joi, 8 octombrie 2009

Batoane de granola
Granola reprezinta un preparat consumat la micul dejun si alcatuit din fulgi de ovaz, seminte, miere si fructe. Seamana putin cu muesli insa de obicei aceste ingrediente sunt amestecate si lasate usor la copt in cuptor, pentru a capata o consistenta crocanta. Batoanele de fata reprezinta varianta inchegata a acestui preparat delicios, un mic dejun gustos si consistent, numai bun de impachetat si consumat la birou, la scoala ori acasa.

Batoane de granola (rezulta 3 tavi in apratul de deshidratat): - 1/3 cana ulei de cocos topit - 1/4 cana ulei de masline extravirgin - 1 mar potrivit, curatat de coaja si de samburi - 1/2 cana sirop artar - 1/3 cana sirop agave - 6 curmale mari fara samburi - 1 l-ta scortisoara - 1 praf de sare de mare - 2 cani nuca macinata - 2 cani fulgi de ovaz macinate - 1 cana seminte de in macinate - 1 cana stafide Primele 9 ingrediente se mixeaza pana rezulta un sos uniform. Turnati sosul intr-un bol adanc. Macinati nuca, insa nu foarte marunt, cat sa se mai simta bucatele marunte. Adaugati peste sos nuca macinata, fulgii de ovaz macinati, semintele de in macinate si stafidele. Amestecati. Adaugati apoi: - 1 cana nuca de cocos - 1 cana boabe de cacao (sau bucatele de ciocolata vegana) - 1 cana caise uscate si tocate marunt 28

- 1/2 cana seminte de canepa sau susan crud - 1/2 cana goji - 1/2 cana seminte de floarea soarelui. Turnati toate acestea peste compozitia de mai sus si amestecati bine de tot. Puneti hartie de copt pe 3 tavi ale aparatului de deshidratat. Turnati cateva linguri de compozitie si presati-o cu palmele in forma unui patrat cu grosime de 2-3 cm (cat un baton din comert). Deshidratati timp de 6-8 ore. In acest timp NU apasati, miscati sau intoarceti foaia de granola! Se rupe usor. Dupa aproximativ 6 ore va prinde putina fermitate si cu mare grija o intoarcem pe partea cealalta si o lasam din nou la deshidratat pentru 10-12 ore. Dupa acest timp ar trebui sa fie crocanta. Scoatem fiecare foaie si o taiem in batoane. Punem batoane din nou in aparat pentru cateva ore, pana cand acestea sunt crocante atat in exterior cat si in interior si nu se vor mai rupe. Se inchide aparatul si se lasa la racit in aprat timp de 2-3 ore. Ele nu se coc, ci se deshidrateaza insa vor fi usor calde la terminare. Daca le puneti in punga cat ce se termina de deshidratat se vor inmuia. Abia dupa acest timp le puteti impacheta in pungi sau in cutii cu capac. Se depoziteaza la loc uscat si racoros timp de 2-3 saptamani sau in congelator pt 2 luni.
mari, 6 octombrie 2009

Crema de branza cu spanac

Una dintre cele mai simple si rapide creme de branza, asezonata cu spanac proaspat realizeaza o masa copioasa si sanatoasa. Ideala atat la micul dejun cat si la pranz.

29

Crema de branza cu spanac - 1 1/2 cana caju crud inmuiat timp de o ora in apa rece - 1/2 cana apa - 1 l-ta sare de mare - 1 lg zeama de lamaie - 3 cani spanac proaspa - 2-3 catei usturoi - ierburi aromate (optional) ~~~Primele patru ingrediente se mixeaza in blender timp de cateva minute pana rezulta o pasta omogena, semi-fluida insa nu foarte groasa. Daca este prea groasa mai adaugati putina apa. Spalati spanacul (lasati si coditele) si puneti-l in blender. Pulsati 1-2 secunde, doar cat sa il sfarame. Aveti grija sa nu il faceti pasta! Adaugati peste crema de branza usturoiul zdrobit, spanacul si mirodeniile. Amestecati cu grija si serviti pe loc sau daca doriti, dati la rece pt o ora pt ca aromele sa se patrunda. Pastrati la frigider intr-un vas de p[lastic sau de sticla cu capac. Valabil 2 zile.

Biscuiti din seminte si legume

Acesti biscuiti deshidratati pot fi folositi atat ca substitut pentru painea coapta, cat si ca snack sanatos in timpul zilei. Contin seminte, legume si condimente si sunt plini de vitamine. Ingrediente (rezulta 5 tavi in ap.de deshidratat): - 1 cana seminte de floarea soarelui - 1 cana nuci braziliene - 1 cana migdale - 1 rosie mare - 1 cana ardei rosu taiat cubulete - 1/4 cana seminte de in zdrobite - 1 praf curcuma (turmeric) sau boia de ardei - 2 l-te sare - 1 lg fulgi de drojdie

30

1. Primele trei ingrediente se pun in apa multa la inmuiat pentru 4 ore. Apoi se scurg si se lasa sa se usuce. 2. Se pun intr-un blender toate ingredientele si se mixeaza pana rezulta o pasta cat de cat omogena. 3. Fiecare tavita a aparatului de deshidratat se acopera cu foaie de copt (avand totusi grija sa ramana gaura de la mijloc libera pentru ca aerul sa circule). 4. Cu o paleta se pune din compozitie in tavi si se niveleaza. Se taie apoi pasta in bucati, cu ajutorul paletei (in triunghiuri, patrate etc), pt a putea fi intoarsa usor si se lasa la deshidratat cateva ore pana cand biscuitii devin crocanti. * nucile braziliene se gasesc in hipermarketuri, la raionul de seminte, ambalate fie in pungi individuale, fie in pachete de mix de seminte. Seamana ca forma cu nucile de caju insa sunt mult mai mari, au un gust mai cremos si sunt mai grase ** seminte de in zdrobite gasiti la magazinele dm insa puteti sa le zdrobiti si acasa, utilizand blenderul. *** turmericul se gaseste la Plafar sau in magazine BIO, sub marca Sonnentor.
miercuri, 23 septembrie 2009

Biscuiti digestivi
Biscuitii digestivi reprezinta o combinatie ideala intre un snack si un aliment-medicament. Pe langa gustul deosebit, acestia ajuta la digestie, prin continutul ridicat de fibre. Sunt crocanti, aromati datorita taratelor si a semintelor de dovleac, extrem de gustosi. Ingrediente (pt aprox. 25 buc.) - 1 cana fulgi de ovaz - 1 cana tarate de grau - 2 lg seminte de susan - 1 cana faina alba (+ extra pt framantat) - 1 l-ta sare - 3 lg ulei de masline - 1 cana apa - 1/2 cana seminte de dovleac crude (sau floarea soarelui) 1. Primele trei ingrediente se macina in blender pana rezulta o faina fina. 2. Toate ingredientele se pun intr-un vas si se framanta pana rezulta un aluat elastic si nelipicios (mai adaugati apa sau faina in functie de consistenta aluatului). 3. Cu mainile infainate formati bilute de aluat de marimea unei nuci si aplatizati-le. Intepati fiecare biscuite cu furculita de 2-3 ori. 4. Aranjati biscuitii intr-o tava cu foaie de copt si dati-i la cuptor la foc potrivit pana se rumenesc (15-20 minute). Serviti-i atat calzi cat si reci.
miercuri, 16 septembrie 2009

Turte din faina de hrisca

Hrisca, una dintre plantele mai putin cunoscute in tara noastra, este plina de vitamine (B1, B2, B3, B5, E) si minerale (Mg, K, Ca, Fe), are un gust placut si are nenumarate efecte curative: combate oboseala si stresul, regenereaza pielea, combate constipatia, da stralucire tenului etc. 31

Mie imi place foarte mult hrisca, pe care o prepar fie ca o budinca fie o prajesc in cuptor precum alunele, fie o consum raw, in sarmale. Am gasit insa astazi la Plafar faina integrala de hrisca si am cumparat-o deoarece m-a tentat reteta de pe punga, adica cea de fata. O reteta pe cat de simpla, pe atat de gustoasa si sanatoasa! Daca va plac biscuitii crocanti atunci nu mai stati pe ganduri. Ingrediente pt 12 turte: - 200 g faina de hrisca (de la Plafar) - apa - sare - seminte de susan/mac Se amesteca faina cu sare dupa gust si cu suficienta apa pentru a rezulta o pasta mai subtire insa nu foarte lichida. Se acopera cu o folie si se lasa 2 ore. Dupa acest timp aluatul (care e extrem de fin si matasos) va fi mai maleabil. Cu mainile usor umezite formati bilute potrivite pe care le turtiti intre palme pentru a avea grosimea de 1-1,5 cm. Presarati susan peste turte si apasati-l usor pt a intra in coca. Puneti turtele formate pe o tava cu hartie de copt si dati la copt la foc potrivit pana se rumenesc si sunt crocante (la mine a durat cam 35 minute). Sunt foarte crocante si isi mentin aroma specifica hriscai. Eu le-am servit cu pateu de masline si legume.
luni, 24 august 2009

Pasta de branza
Daca ati mancat vreodata branza de vaci cu masline si ceapa, daca va placea la nebunie si daca intre timp ati devenit vegani, iata o reteta care va va aduce zambetul pe buze: pasta de branza de migdale! Are un gust aproape identic cu cel al branzei de vaci, este cremoasa, usoara dar mai presus de toate este RAW si deci plina de vitamine! Multumesc Ligiei pentru reteta! Ingrediente: - 1 cana migdale crude inmuiate de cu seara in apa - 1/4 cana apa filtrata - 1 lg seminte de susan - 2 lg fulgi de drojdie - 1 lg sare - 1 lg cu varf ceapa rosie tocata - 1 catel de usturoi zdrobit - 2 lg zeama de lamaie Se proceseaza toate ingredientele in blender pana rezulta o pasta fina si omogena. Se serveste pe felii de paine neagra sau integrala, paine RAW sau lipii, cu rosii si ardei. Este DELICIOASA!
joi, 30 iulie 2009

Sorbet de fructe exotice

32

Din fructele ramase de la aceasta salata m-am gandit sa fac un sorbet. Ingrediente pt 6-7 inghetate pe bat: - 1/2 mango - 1/2 papaya - 1/2 fructul dragonului - 1 fructul pasiunii - cateva capsuni - puteti pune ananas proaspat si banane pt un gust mai fin Mixam la robot toate fructele, le strecuram (de samburi) si dam la congelator. Eu nu am adaugat strop de zahar sau alt indulcitor pt ca mi s-au parut suficient de dulci. Este un sorbet racoritor, sanatos si rapid.
miercuri, 22 iulie 2009

Mousse de avocado cu gref

O crema bogata, spumoasa, cu o textura ce aminteste de frisca, plina de vitamine si cu un gust divin: combinatia de gref cu avocado este nemaipomenita! O idee de la Andrea. Ingrediente: - 1 avocado bine copt (insa fara parti negre) - 1/2 grepfruit - sucul de la 1 lamaie verde - 2-3 lg miere 1. Greful se feliaza si se curata de pielite. Avocado se curata de coaja si sambure si se pune in bolul blenderului. 2. Se adauga greful feliat, sucul de lime si mierea. 3. Se mixeaza pana rezulta o pasta omogena. 4. Se serveste rece, alaturi de felii proaspete de gref. Eu am folosit grepfuit roz, de aceea crema are o culoare mai inchisa. Daca folositi insa galben, va avea o culoare mai frumoasa.

miercuri, 8 iulie 2009

Chipsuri din varza creata

33

Snacks-uri gustoase si sanatoase! Seamana mult la gust cu varza acra, singura diferenta ar fi ca sunt crocante. Ingrediente: - 4 frunze mari de varza creata (nu puteti folosi varza normala!) - 5 lg ulei de masline - zeama de la o lamaie mare - ierburi aromate: oregano, cimbru, rozmarin, salvie - fulgi de drojdie - seminte de in zdrobite - sare Pentru cei care nu stiu cum arata varza creata, am pus niste poze. La noi se gaseste cam greu, din pacate, dar daca aveti sansa sa o gasiti in piata cumparati o bucata pentru a incerca aceste minunate chipsuri. 1. Frunzele de varza se spala si se taie nervurile din mijloc. Partile ramase se taie in patratele nu foarte mici, caci vor mai scadea la uscat. 2. Intr-un bol se amesteca uleiul cu zeama de lamaie, condimentele si sarea. 3. Se pun frunzele de varza in bol si se amesteca bine. 4. Se pune hartie de copt pe fiecare raft al aparatului de deshidratat. Se aseaza frunzele inmuiate in sos, se porneste aparatul si se lasa la uscat pana sunt crocante. Se servesc simple sau cu parmesan. Sunt excelente!
mari, 7 iulie 2009

Parmezan
Atat de bun incat ai crede ca e chiar parmezan adevarat! Va spun sincer ca este delicios! Ingrediente: - 1 cana nuci caju crude - 1 cana fulgi de drojdie (din magazine naturiste) - sare Nuca de caju se da la blender pana devine o pulbere fina. Apoi se adauga drojdia si se mai mixeaza putin. Se sareaza dupa gust. Se pastreaza in locuri racoroase si uscate. Este ideal pentru paste, salate, chipsuri. LATER EDIT: puteti inlocui nuca de caju cu nuca normala, migdale crude sau seminte de floarea soarelui crude.
miercuri, 17 iunie 2009

Batoane cu ovaz
34

O portie buna de fibre, vitamine si minerale, intr-un preparat delicios. Batoanele de fata inlocuiesc cu succes varianta comerciala a batoanelor de cereale si desi nu contin unt sau zahar sunt peste asteptari de bune! Ingrediente: - 2 cani fulgi de ovaz - 1 cana nuca de cocos - 4 banane medii, bine coapte - 1/2 cana ulei de struguri sau floarea soarelui sau rapita - 50 g merisoare uscate sau cirese, caise, ciocolata etc Se amesteca ovazul cu nuca de cocos si merisoarele. Se adauga bananele pasate si uleiul si se amesteca. Se unge o tava cu ulei (si mai bine este sa puneti hartie de copt) si se toarna compozitia in ea. Se da la copt la 180 grade C pt 20-30 minute sau pana cand se rumeneste. Se lasa la racit iar apoi se taie sub forma de batoane sau in patratele mai mari. Se savureaza dimineata, langa un pahar de lapte sau cu fructe. Idee Good Food
joi, 11 iunie 2009

Ciocolata (raw)
O alta reteta pentru care trebuie sa ii multumesc Ligiei! Nu credeam vreodata ca am sa ma indragostesc de ciocolata vegana, fara lapte si fara foc (!) insa iata dovada! Ciocolata de fata este atat de cremoasa si de aromata incat te duce cu gandul la specialitatile belgiene, rafinate si scumpe. Nu ai ghici ca nu are lapte daca nu ti-as spune! A, si daca iubesti trufele de ciocolata nu mai sta pe ganduri! Ingrediente: - 4 lg ulei de palmier (sau ulei de cocos) - 1 avocado - 1 cana de apa (sau mai putin) - 3-4 picaturi esenta de vanilie - 3 lg miere (daca vrei mai dulce pune 4 lg) - 1 mana migdale macinate grob - 75 g cacao pudra (sau mai putina dac nu iti place ciocolata amara) Se pun toate ingredientele in blender si se mixeaza pana rezulta o pasta mai grosuta, nu foarte tare insa nici foarte fluida. Se ung cu ulei de floarea soarelui (sau de rapita) formele de bomboane (sau o tava sau chiar formele pt gheata) si se toarna compozitia in ele. Se niveleaza si se da la congelator pana se intareste. 35

Eu una n-am mai avut rabdare sa se intareasca beton si le-am scos mai repede, de-aceea sunt putin mai moi. Au un gust incredibil de cremos, datorat fructului de avocado insa sunt si ferme precum ciocolata normala din cazua uleiului de palmier. Incredibil de gustoasa! Va garantez ca veti uita rapid ciocolata din comert! Truc: puteti pune in compozitie si nuci zdrobite mai marunt sau stafide.

mar i, 9 martie 2010

Paine de seminte
Primele mele painici raw, yum, yum

Ingrediente jum cana de faina de in* jum cana de faina de seminte de floarea soarelui* 1 cana orz 1 lg sare nitica patrunjel aprox 10 lg apa putin praf de usturoi *semintele maruntite in blender sau rasnita de cafea Se amesteca toate in robot pana la omogenizare

Se pune aluatul pe o folie de plastic unsa cu putin ulei se acopera cu alta bucata de folie de plastic se intide cu sucitorul si se dau formele dorite!Se usuca in fct de cat de crocante le vreti!eu le-am uscat pe calorifer aprox 8 ore Pe unele am pus putin mac Pofta mare!

Super-juice-smoothie: 1]. Depozitez in blender: - 2 lingurite spirulina - 1 lingurita chlorella - 1 lingurita miere - frunzele de la 5-6 fire de menta - alte verzituri dupa pofta inimii: stevie, loboda, spanac, frunze de morcov, de ridichi, salata verde, untisor, valeriana, macris, etc. Adaud doar un strop de apa si fac un pure gros de tot. 2]. Storc la dragul meu samson: - 1/2 lamaie (cu tot cu coaja - da un gust incredibil de bun) - toate fructele pe care le posed: mango, ananas, mar, gref, portocale, capsuni.... 36

3]. Torn sucul peste pure si pulsez de cateva ori. Lui Matei ii dau: - cantitati duble pt adulti - spirulina ~ 5g/zi (proteine, clorofila, etc) - chlorella ~ 2g/zi (GLA, celule nervoase, etc) - maca ~ 4g/zi (rezistenta fizica, concentrare, simtere de bine :-), etc) - cacao ~ 5g/zi (antioxidanti, sulf, magneziu, etc) - lucuma ~ 5g/zi (fosfor, gust :-), etc) - sare himalaya ~ 3g/zi (minerale) - canepa ~ 10g/zi (omega-uri, proteine, etc) - in ~ 20g/zi (fibre, omega-uri, etc) - camu-camu ~ 5g/zi (vitamina C) - susan (calciu) ~ 10g/zi - miere (B12, gust :-) Crema de avocado de primavara - 2 buc. avocado bine copt - zeama de la 1/2 lamaie - sare dupa gust - 1 fir usturoi verde taiat marunt - 1 fir ceapa verde taiata marunt 1. Avocado se curata de coaja. Vezi aici cum. 2. Avocado se mixeaza in robot impreuna cu sarea si zeama de lamaie pana rezulta o crema fina si omogena. 3. Se adauga apoi ceapa si usturoiul si se amesteca cu o lingura de lemn pana la inglobare. Se da crema la rece pentru cateva ore pentru ca aromele sa se patrunda. 4. Se serveste pe pat de rosii (felii groase de rosii) acompaniate de salate de vereturi.
Tort de capsune Tortul este pe cat se poate de simplu insa aroma este superba. Daca doriti puteti inlocui capsunele cu afine, zmeura, mure, cirese, caise etc. Orice fruct mai aromat gasiti. Puteti chiar folosi fructe inghetate dar lasate la dezghetat inainte de a le mixa in compozitie.

Tort de capsune - ingrediente pt 1 tortulet BLAT - aprox. 1 1/2 cana migdale crude - 10-15 curmale fara samburi - un praf de sare - 1 l-ta cacao - 1 l-ta cafea de cereale (Inka, Orzo sau Spelta)

37

1. Mixati migdalele in robot impreuna cu sarea pana se faramiteaza foarte marunt. 2. Adaugati cacao si cafeaua de cereale si apoi rand pe rand curmalele, in timp ce robotul merge. Ar trebui sa rezulte o compozitie lipicioasa, care atunci cand este stransa in degete sa se compacteze. Daca nu se intampla acest lucru mai adaugati curmale pana la consistenta mentionata. 3. Presati cu palmele compozitia intr-o tava rotunda, cu diametrul cat mai mic (sub 18cm), ideal cu peretii detasabili. CREMA - 1 cana capsune - 1/2 cana caju inmuiat in apa rece de cu seara - 3 lg unt de cocos (topit pe baie de abur) - 1 lg unt de cacao (topit pe baie de abur) - 2 lg miere - 1 l-ta zeama de lamaie

1. Toate ingredientele se mixeaza in robot pana la consistenta unei creme omogene. Din cand in cand opriti
robotul si cu o spatula dati in jos crema de pe peretii aparatului. 2. Turnati crema peste blat si dati tava la congelator pana cand compozitia ingheata. 3. Inainte cu cateva ore de a servi tortul, indepartati inelul tavii si scoateti tortul pe un platou. Lasati tortul sa se dezghete in frigider. 4. Ornati cu capsune proaspete si sos de ciocolata. Pastrati tortul la frigider

Salat de ptrunjel cu semine de cnep

Ingrediente:

2 legturi de ptrunjel proaspt tocat fin 2 roii tiate cubulee 1 legtur de ceap verde sau 1 ceap roie tiat cubulee 1 can semine decorticate de cnep zeama de la 1/2 lmie 2 linguri ulei de cnep

Preparare:
Amestecai toate ingredientele ntr-un bol de salat i lsai s stea jumtate de or la frigider. Grul se poate nlocui cu hric muiat n ap de seara pn dimineaa.

Lamingtons raw
Ingrediente:
2 cani nuca de cocos 1 cana seminte de canepa Canah 1/2 cana cacao/pudra de roscove 2 ling. proteina de canepa Canah 1/2 cana ulei de cocos (topit) 1/2 cana sirop de agave

38

Amestecati toate ingredientele intr-un bol. Compozitia nu este foarte lipicioasa insa nu va faceti griji, se va intari si se va lega perfect la rece. Se preseaza apoi intr-o tava de sticla dreptunghiulara si se da la congelator pana este complet intarita. Cat ce se scoate din congelator se portioneaza si apoi se lasa la temperatura camerei pentru a avea gustul mai bun.

Pesto de cnep
Ingrediente:

2 cni de busuioc proaspt 1/2 can semine decorticate de cnep 1/2 can parmezan ras 3 cei usturoi 3 linguri ulei de cnep

Preparare:
Splai i tocai busuiocul. Adugai seminele decorticate, parmezanul, usturoiul i uleiul de cnep. Amestecai n blender sau cu un mixer. Se servete cu paste din gru integral, cartofi copi, legume la grtar, legume fierte, orez, nut, linte, hric fiart.

Avocado umplui
Ingrediente:

1/2 can porumb dulce boabe 1 castravete mare 1 ceap roie ment proaspt sau uscat 1/2 can de semine decorticate de cnep 4 linguri ulei de cnep 4 avocado 2-3 linguri oet balsamic

Preparare:
Curai i tiai cubulee mici castravetele i ceapa roie. Amestecai seminele decorticate de cnep cu castravetele, ceapa, porumbul dulce, menta, uleiul de cnep i oetul balsamic. Curai avocado de coaj i tiai-le n jumtate. Atenie la smburele mare din mijloc. Punei jumtile de avocado pe farfurie i umplei-le cu amestecul preparat anterior.

Painici raw(z) pt ~ 30 painici precum cele din imagine - 500 g hrisca bio* incoltita 39

- 200-250 g nuci crude de Brazilia - faina din seminte de in (adica seminte de in macinate fin) - 1 legatura patrunjel proaspat sau uscat - cateva linguri fulgi de drojdie (ATENTIE nu drojdie care dospeste, ci fulgi inactivi care arata precum fulgii de porumb si se gasesc in magazine naturiste) - sare - apa 1. Se pun toate ingredientele in robot si se mixeaza pana rezulta o compozitie mai cremoasa, nu foarte tare dar nici foarte lichida. 2. Se pune hartie de copt pe tavile aparatului de deshidratat si cu o lingura se pune compozitie pe hartie. Se da o forma rotunda, uniforma. Este important sa nu faceti painicile f subtiri pt ca nu doriti chipsuri. 3. Se deshidrateaza timp de 12-14 ore la 40 grade C. Dupa deshidratare se pastreaza in pungi la frigider timp de 1-2 saptamani. Cum incoltim hrisca? 1. Boabele de hrisca (este important sa folositi hrisca bio, care este verde-galbui si cruda; cea din magazine este prefiarta, de aceea este maronie si NU va incolti) se pun intr-un borcan de incoltit (sau borcan mare legat la gura cu tifon), se clatesc bine cu apa rece si se umple borcanul cu apa. Se pune intr-un loc intunecos la temperatura camerei, peste noapte (12 ore). 2. Hrisca se scurge de apa, se clateste bine si se scurge din nou de toata apa din borcan. Se pune borcanul in pozitie culcata (orizontala) in acelasi loc intunecos pentru 8 ore. 3. Dupa acest interval mai clatiti si scurgeti hrisca o data. Ar trebui sa vedeti deja primele codite de incoltire. In acest moment puteti folosi hrisca sau o mai puteti lasa inca 8 ore pentru a incolti mai bine. Castraveti cu maioneza de avocado

1 avocado bine copt zeama de la 1/2 lamaie 1/2 l-ta mustar ulei presat la rece de floarea soarelui sare 1-2 castraveti de gradina 1 ceapa verde

1. Avocado se curata de coaja si sambure si se taie bucatele. Se pune in vasul robotului impreuna cu zeama de lamaie si se mixeaza pana la omogenizare. 2. Se adauga mustarul, sarea si putin cate putin din ulei, ca la maioneza obisnuita. Se poate mixa cu robotul sau cu o lingura de lemn. 3. Castravetii se spala si se taie cubulete. Se sareaza si se pun intr-o sita, la scrus, pt 20 minute. 4. Ceapa se taie marunt. 40

5. Castravetii se storc bine de apa si se adauga impreuna cu ceapa peste maioneza de avocado. Se amesteca bine. Se da la frigider pt o ora, ca aromele sa se patrunda. 6. Se serveste cu rosii, ardei, pe paine cruda sau coapta. Suc de piersici si caise - 3 caise bine coapte - 1 piersica bine coapta - 2 mere acrisoare - cuburi de gheata Fructele se curata de samburi, se taie felii potrivite si se storc/mixeaza intr-un dintre aparatele de mai sus. Bautura de serveste de indata, cu gheata. Supa rece de legume gazpacho (pt 2 persoane) - 1 avocado - 2 rosii - 1 castravete de gradina curatat de coaja - 1 ceapa verde mai mare - 1/2 ardei - 400 ml apa rece - sare, piper Se curata si se taie legumele in bucati potrivite, se pun in blender impreuna cu apa si condimentele si se mixeaza pana rezulta o crema fluida. Se serveste de indata cu piper proaspat macinat. Cateva secrete pentru reusita supei sunt:

legumele sa fie bine coapte (si ideal ar fi sa alegeti legume de pe piata, mai aromate si mai sigure decat cele din magazine)

Mini tarte cu cirese (6 bucati)

- BLAT - 1 1/2 cana migdale crude - 1/2 cana alune de padure crude 41

- 1 cana 1 1/2 cana curmale - 1 praf de sare - 2 lg boabe de cacao (www.rawz.ro) sau ciocolata neagra taiata marunt 1. Nucile se mixeaza cu sarea pana se transorma intr-o masa omogena si fina. 2. Se adauga curmalele si boabele de cacao si se mixeaza pana cand rezulta un aluat lipicios si compact. 3. Se imparte compozitia in 6 mini forme de tarta si se imbraca peretii formelor cu aluatul obtinut. 4. Se dau formele la congelator pana la prepararea cremei. - CREMA - 1 cana caju crud inmuiat cateva ore si scurs de apa - 1 cana curmale inmuiate 30 minute in apa rece - 3 lg cacao/carob - 1 l-ta extract pur de vanilie - 1 praf de sare - optional: 1/2 l-ta lecitina pudra (pt a oferi onctuozitate cremei, lecitina se poate achizitiona de la Sano Vita) 1. Nuca de caju se pune in paharul blenderului si se adauga apa de pe curmale, pana la nivelul lor. Se mixeaza pana rezulta o compozitie omogena. 2. Adaugati si restul ingredientelor si inca putina apa si mixati pana rezulta o crema spumoasa. Lecitina se adauga la urma si se mai mixeaza putin. 3. Se umplu tartele cu crema obtinuta. 4. Se dau din nou la frigider tartele. 5. Se orneaza cu cirese/capsuni/zmeura/visine si cocos. Sunt absolut delicioase!

apa sa fie cat mai rece, eventual puteti adauga cateva cuburi de gheata

Painici "graham" din seminte de floarea soarelui Seminte se floarea soarelui - 1 castronel (~ 200g) inainte de hidratare Seminte de in - 3/4 castronel (~150g) Tarate de psyllium - 5 linguri Filgi de drojdie - 2-3 linguri Sare - dupa gust Preparare: 42

Semintele de floarea soarelui, impreuna cu apa (daca avem rejuvelac, il folosim in toate blenduitele, inclusiv painicile de floarea soarelui) cat sa le acopere, sunt introduse in blender. Le blenduim pana ce obtinem o pasta omogena, pe care-o rasturnam intr-un castron. Macinam semintele de in si adaugam faina obtinuta, psyllium, drojdia si sarea pentru pasta de seminte; amestecam (framantam :-); adaugam apa sau rejuvelac pana cand obtinem consistenta dorita. Modelam painicile in orice forma ne dorim. Ajuta sa-ti umezesti mainile din cand in cand.

Macaroane cu sos cremos la cuptor - 200 g macaroane (eu am folosit Monte Banato, fara oua) - 3/4 cana lapte de soia - 1/2 cana apa - 1/4 cana sos de soia/tamari - 3/4 cana fulgi de drojdie (eu am pus doar vreo 1/2 cana pt ca nu am mai avut) se gasesc in magazinele naturiste, de la Sano Vita - 1/2 l-ta paprika - 1/4 l-ta pudra de usturoi - 1/4 l-ta sare - 1/4 bucata de tofu simplu, taiat cubulete - 1/2 cana ulei floarea soarelui - 1 l-ta mustar 1. Pastele se fierb al dente. Se scurg, se dau printr-un jet de apa rece si se scurg bine. 2. Restul ingredientelor se pun in blender si se mixeaza pana rezulta o compozitie fluida, omogena. 3. Se amesteca pastele cu sosul, se pun intr-o tava si se dau la cuptorul preincalzit, la foc mediu, pentru 15-20 minute, sau pana cand s-a format o pojghita frumoasa pe paste si sosul este cremos. 4. Se servesc calde. Inghetata de ciocolata cu menta - 1 avocado bine copt - 1 banana bine coapta (insa fara pete maro) 43

- 2 lg cacao - 3-4 frunze menta proaspata sau 2 picaturi ulei esential de menta - sirop de agave/sirop presat la rece de menta dupa gust 1. 2. 3. 4. Se mixeaza toate ingredientele pana rezulta o crema fina. Se da crema la congelator. Dupa cateva ore se mixeaza in robot pana obtinem o inghetata cremoasa. Se savureaza de indata, simpla sau cu diverse toppinguri. Eu am optat pt caramelul din nuci braziliene.

Crema de avocado cu verdeturi - 1 avocado bine copt - 3 lg apa rece - 2 l-te tahini (ideal ar fi tahini crud, pe care il puteti cumpara in curand de pe siteul rawz.ro) - zeama de la 1/2 lamaie - sare dupa gust - patrunjel, busuioc, ceapa verde, usturoi verde, spanac etc orice planta verde preferati, in diverse combinatii Puneti toate ingredientele in blender si mixati pana rezulta o pasta omogena. Serviti cu ardei si rosii sau ca dressing pentru salate. Spaghete cu dovlecei si rosii 1 portie - 120 g spaghete integrale - 1 dovlecel mic, taiat feliute subtiri sau 1/2 dovlecel mare - 4-5 rosii cherry sau 1 rosie mare - ulei de masline aromat cu busuioc - sare 1. Spaghetele se pun la fiert conform instructiunilor de pe ambalaj. 2. Intr-o tigaie, punem putin ulei de masline aromat, aruncam feliile de dovlecel si le perpelim putin, avand grija ca permanent sa-i invartim in tigaie pt a nu se arde. 3. Dupa 2-3 minute, adaugam rosiile cherry taiate in jumatati (sau rosia mare feliata) si continuam sa amestecam pe foc, pret de cateva minute pana cand rosiile se inmoaie si dovleceii prind o culoare pala. Ideea e ca legumele sa nu fie extra fierte sau prajite, ci un pic crude si inabusite. Condimentam cu sare dupa gust. 44

4. Amestecam pastele fierte si scurse de apa cu legumele rumenite si servim cu pofta! Capsuni cu frisca de caju - 1 cana caju (inmuiat sau nu) - 1 cana si 2 lg lapte de cocos (preparat astfel: 1 parte nuca de cocos la 2 parti apa) - 3 lg miere - 1 lg suc de lamaie - 1 lg esenta de vanilie - 1 praf de sare - 1/2 cana unt de cocos topit pe bain-marie - 1 lg lecitina pudra 1. Punem in blender toate ingredientele, cu exceptia lecitinei pudra. Mixam pana rezulta o crema omogena. 2. Adaugam lecitina si mai mixam. 3. Dam compozitia la frigider pentr cateva ore. 4. Amestecam frisca obtinuta cu capsuni taiate feliute si savuram. Tarta de lamaie Blat - 2 cani nuci braziliene - 1/2 cana fulgi de cocos - 1/2 cana miere - 1 praf de sare Se mixeaza toate in robot si se preseaza compozitia intr-o forma de tarta. Se da la rece pana se prepara crema. Crema de lamaie - zeama si coaja de la 3 lamai mari BIO - 2/3 cana miere/sirop agave - 2 1/2 caju inmuiat peste noapte in apa rece si scurs - 3/4 cana unt de cacao/cocos, topit pe baie de aburi 45

1. 2. 3. 4.

Se mixeaza toate in blender pana rezulta o crema omogena. Se toarna crema peste blat si se da la congelator pana la intarire. Inainte cu cateva ore de servire se pune tava la frigider. Se serveste rece, decorata cu fasii de coaja de lamaie.

Pentru ca aceasta tarta sa va iasa perfect este foarte important sa tineti cont de urmatoarele sfaturi:

folositi pt blat doar nuci grase, uleioase (macadamia sau nuci braziliene) lasati lamaile la temperatura camerei, pentru a se incalzi. Altfel crema se taiesi se separa din cauza untului de cacao care se raceste brusc. eu folosesc pentru astfel de creme cu citrice, untul de cacao pudra, fara miros sau gust, pentru a nu imprumuta din aroma-i specifica.

Paine Deliciu

2 cani migdale inmuiate peste noapte 1 cana seminte crude floarea soarelui 1 cana faina in* 2 morcovi 1 mar 1 cana stafide 5 curmale inmuiate in cana apa 1 lg scortisoara

*Faina de in se face in rasnita cu usurinta. Ingredientele uscate se pun in robot prima data, se scot si se adauga restul. Toate se amesteca si se aseaza in dehidrator intr-un strat de aproximativ 2, 3 cm. Se dehidrateaza pentru 4-6 h pana se usuca putin, dar nu de tot. Painea aceasta trebuie sa fie moale, sa stea impreuna dar sa nu fie tare. Paine deliciu 2

2 cani grau incoltit o zi* 4 caise proaspete sau uscate 2 bucati ananas uscat 2, 4 Lg miere lichida* cana migdale 1 lg vanilie 1 lg coaja de lamaie sau portocala

Se proceseaza in robot si la deshidratat cu ea pentru 1 ora sau 2, sau se poate consuma ca atare, daca va place. 46

Pachetele de salata cu pateu din seminte

Demult vazusem pe diferite bloguri raw acest fel de impachetare a frunzelor de salata, varza si alte verdeturi care nu se gasesc pe meleagurile noastre. Ieri, la Kaufland, am gasit salata romana care parea sa aibe frunzele perfecte pentru astfel de pachetele, asa ca am luat o bucata si cateva legume si ajunsa acasa am improvizat un minunat pateu de seminte cu care am si umplut aceste foi de salata. Ceea ce este minunat la aceste pachetele este faptul ca pot fi umplute cu orice pateu sau crema, cu orice combinatie de legume si servite cu orice fel de salata sau sos. Eu am ales de data aceasta o umplutura din pateu de seminte de floarea soarelui si morcovi, ceapa verde, tulpini de telina si fasii de ardei si o salata de ridichi. Sunt delicioase, se fac usor si merg minunat ca aperitive pentru impresionarea musafirilor sceptici in ceea ce priveste hrana cruda.

Pachetele de salata cu pateu de seminte (pt aprox. 10 pachetele) - 10-15 foi de salata romana - 1 cana seminte crude floarea soarelui, inmuiate 30 minute in apa rece si scurse - 1 lg zeama lamaie - marar si patrunjel verde tocat marunt - sare - 2-3 lg apa rece - 1 morcov mic - 1 tulpina telina - 1 ardei galben - 1 ceapa verde - ridichi pentru salata 1. Foile de salata se spala bine si se usuca cu un prosop. 2. Semintele, mararul, patrunjelul, sarea, lamaia si apa se mixeaza in robot pana rezulta o compozitie omogena si cremoasa. 3. Restul legumelor se taie bastonase (cu exceptia ridichilor care se taie feliute). 4. Pe fiecare frunza de salata se pune o lingura de pateu si cate 1-2 bastonase de legume. SE ruleaza strans. Capetele pachetelului se pot impinge in interior, precum la sarmale sau se pot lasa asa. 5. Se servesc cu salata de ridichi. 47

Biscuiti cu lamaie si malai pt 1 tava potrivita - 1/2 cana faina de malai (asa cerea reteta, eu am pus vreo 2 cani bune) - sucul si coaja de la o lamaie bio - 1 l-ta zahar vanilat de Bourbon (eu am folosit marca Alnatura de la dm) - 4 lg stafide inmuiate in apa in prealabil - 4-5 lg ulei de porumb (eu am folosit ulei de floarea soarelui si am pus vreo 10 11 lg) - 4-5 lg malt de porumb (eu am pus miere) - un praf de sare 1. Intr-un vas combinati faina, vanilia, sarea, coaja de lamaie si stafidele. 2. Adaugati zeama de lamaie, uleiul si mierea. Amestecati bine. Daca va rezulta o compozitie prea moale mai adaugati faina si ulei, putin cate putin, cat sa puteti forma bulgarasi in palma. Acestia oricum nu vor fi foarte inchegati si vor avea tendinta usoara de a se zdrobi daca nu ii manevrati cu atentie insa e in ordine sa fie putin mai moi. Aplatizati fiecare bulgaras in palma, pt a rezulta biscuiti potriviti ca grosime. 3. Puneti hartie de copt intr-o tava, presarati faina de malai si asezati biscuitii. 4. Dati la copt in cuptorul preincalzit la 220 grade pt 10-15 minute. E bine sa verificati si mai repede caci se fac rapid si au tendinta de a se arde. La mine au fost gata in 9 minute. 5. Se scot din tava (atentie, sunt moi!) si se lasa pe un gratar la racit. Dupa racire se vor intari si vor deveni crocanti. Se pastreaza in cutii inchise, la loc uscat si racoros. Se pot servi simpli sau cu lapte, gem etc. Biscuiti cu lamaie si malai pt 1 tava potrivita - 1/2 cana faina de malai (asa cerea reteta, eu am pus vreo 2 cani bune) - sucul si coaja de la o lamaie bio - 1 l-ta zahar vanilat de Bourbon (eu am folosit marca Alnatura de la dm) - 4 lg stafide inmuiate in apa in prealabil - 4-5 lg ulei de porumb (eu am folosit ulei de floarea soarelui si am pus vreo 10 11 lg) - 4-5 lg malt de porumb (eu am pus miere) - un praf de sare 1. Intr-un vas combinati faina, vanilia, sarea, coaja de lamaie si stafidele. 2. Adaugati zeama de lamaie, uleiul si mierea. Amestecati bine. Daca va rezulta o compozitie prea moale mai adaugati faina si ulei, putin cate putin, cat sa puteti forma bulgarasi in palma. Acestia oricum nu vor fi foarte inchegati si vor avea tendinta usoara de a se zdrobi 48

daca nu ii manevrati cu atentie insa e in ordine sa fie putin mai moi. Aplatizati fiecare bulgaras in palma, pt a rezulta biscuiti potriviti ca grosime. 3. Puneti hartie de copt intr-o tava, presarati faina de malai si asezati biscuitii. 4. Dati la copt in cuptorul preincalzit la 220 grade pt 10-15 minute. E bine sa verificati si mai repede caci se fac rapid si au tendinta de a se arde. La mine au fost gata in 9 minute. 5. Se scot din tava (atentie, sunt moi!) si se lasa pe un gratar la racit. Dupa racire se vor intari si vor deveni crocanti. Se pastreaza in cutii inchise, la loc uscat si racoros. Se pot servi simpli sau cu lapte, gem etc.

Painici, saleuri si-un covrig Faina de grau integral - 250 g (m-am lenevit... in mod normal as fi folosit grau incoltit si macinat de mine in faina) Tarate de grau - 125 g Chimen - 1 lingurita (eu l-am macinat; e ok si intreg) Seminte de mac - 1 lingura Seminte de susan - 50 g Ulei de masline - 1 lingura Sare - 1 lingurita (dupa gust) Desigur, pot fi adaugate orice alte condimente si/sau legume (masline, usturoi, etc). Preparare: Rasturnam toate ingredientele intr-un castron: Turnam apa treptat, framantand, pana ce obtinem o bila :-): Transformam bila intr-un cerc, prin apasare delicata cu mainile (eu am pastrat o grosime de 1,5-2 cm) Transformam cercul intr-un patrat prin interventia cutitului: Transformam patratul in patru painici: Tavalim painicile prin mac sau susan sau le ungem cu ulei si le saram; le asezam pe o farfurie prevazuta cu hartie de copt (sau pe tava deshidratatorului). Depozitam tava pe caloriferul din camera lui Matei :-) si, noapte buna, painici! Din marginile pe care le-am retezat cu ocazia transformarii cercului in patrat, modelam doi serpi lungi Transformam un sarpe intr-un covrig: Iar pe celalalt in saleuri: 49

Le tavalim pe fiecare prin ce poftim, le asezam pe tava acoperita cu hartie (sau pe tava deshidratatorului) Budinca rece din fulgi de ovaz pt 1 portie

1 cana fulgi de ovaz fini 1 cana 1 1/4 cana lapte de soia 1 mar acrisor curatat de coaja si cotor miere dupa gust 1 vf cutit scortisoara sau nucsoara

1. Fulgii se amesteca bine cu laptele, intr-un vas si se deau la frigider peste noapte. 2. A doua zi ar trebui sa arate ca o budinca groasa. Puneti toate ingredientele in robot si mixati pana rezulta o compozitie omogena. 3. Serviti ca atare sau cu fructe, nuci, seminte. Sper sa va placa si voua la fel de mult pe cat mi-a placut mie. Daca vreti, puteti inlocui marul cu banana sau para sau orice fruct nu foarte apatos dar aromat. Blat de pizza sau painici triunghiulare cum vrei s-o iei... Iata o reteta al carei produs finit poate avea doua utilitati: putem folosi aceste triunghiuri pe post de crackers pe care sa-i mancam cu crema de branza, cu guacamole, cu sos marinara, cu hummus, te putem transforma in bruschete, etc; sau, putem sa-i transformam in triunghiuri de pizza. Ingrediente:

Seminte de dovleac hidratate si uscate - 3/4 castronel (~150g) Hrisca incoltita si uscata - 1 castronel (~200g) Grau incoltit si uscat - 1/2 castronel (~100g) Busuioc - 1 lingurita Oregano - 1 lingurita Sare - dupa gust Pentru ca e o reteta de pizza, deci eminamente italieneasca am adaugat si: Usturoi - 2 catei Rosii deshidratate - 2-3 bucati Nu sunt nicicum obligatorii; blatul iese foarte bun si fara ele. Preparare: 50

Transformam toate semintele, prin macinare, in faina. Adaugam toate ingredientele intr-un castron. Turnam apa amestecand constant pana ce obtinem o frumoasa bila din coca: Turtim bila pe hartie de copt pana ce forma se aseamana unui blat de pizza. Nu uitam sa taiem feliile; dupa deshidratare ar trebui sa folosim un fierastau... Putem usca in deshidratator sau pe calorifer, produsul semi-finit va fi acesta: Intoarcem pe partea cealalta si, maine, blatul va fi gata. * La deshidratator vom usca 12-16 ore (in total); pe calorifer peste 24 ore. Pateu de linte (reteta adaptata din cartea Retete vegetariene pt fiecare gust)

150 g linte (eu am folosit linte verde, gasiti in pungi la Auchan) 3 cartofi curatati de coaja si taiati in sferturi 2 catei usturoi 2 lg ulei de floarea soarelui presat la rece 2 lg zeama de lamaie patrunjel proaspat tocat sare dupa gust

1. Lintea se fierbe, se scurge de apa si se lasa la racit. La fel se procedeaza cu cartofii. 2. Se pun toate ingredientele in robotul de bucatarie si se mixeaza pana rezulta o pasta cremoasa si omogena. 3. Se da la frigider pt cateva ore pentru a se patrunde aromele. NOTA - daca pateul vi se pare prea gros, puteti sa-l subtiati cu putina apa rece. Inghetata de pere si afine (2 portii) - inghetata de banane din 4 bucati banane - 1 para bine coapta - 1/2 cana afine inghetate (sau proaspete) Se incepe cu prepararea sosului de fructe: para se curata de cotor si se taie bucati. Se pune in robot impreuna cu afinele si se mixeaza pana rezulta un sos omogen. Daca para este coapta bine, nu e nevoie sa adaugati inducitor; in plus si inghetata de banane este dulce. Se prepara inghetata de banane si se amesteca cu sosul de fructe fie folositi intreaga cantitate de sos, fie mai putin si creati un efect marmorat. Inghetata de pere si afine (2 portii) - inghetata de banane din 4 bucati banane - 1 para bine coapta 51

- 1/2 cana afine inghetate (sau proaspete) Se incepe cu prepararea sosului de fructe: para se curata de cotor si se taie bucati. Se pune in robot impreuna cu afinele si se mixeaza pana rezulta un sos omogen. Daca para este coapta bine, nu e nevoie sa adaugati inducitor; in plus si inghetata de banane este dulce. Se prepara inghetata de banane si se amesteca cu sosul de fructe fie folositi intreaga cantitate de sos, fie mai putin si creati un efect marmorat.

Serviti de indata. Crackers din cereale incoltite Ingrediente: Hrisca incoltita - 1 castron / 200g Hrisca incoltita uscata (sau hrisca nemuiata) - 1/2 castronel / 100g Nuci de brazilia muiate - 1 castronel / 200g (puteti folosi si nuci autohtone, macademia, pine nuts) Lucerna incoltita - 1/2 castronel /100g (sau orice alti muguri, sau fara muguri deloc; am pus de lucerna fiindca aveau incoltita gata la Billa) Sare - 2 lingurite Chimen macinat - 2-4 lingurite Patrunjel - 1 legatura (optional si asta) Blender, Rasnita, Deshidratator

Nota: Proprietatile semintelor sunt imbunatatite extraordinar prin incoltire (amanunte in episoadele urmatoare); de aceea, ma straduiesc sa am mereu ceva seminte incoltite la dispozitie. Odata incoltite, pun saculetul pe calorifer pret de 1-2 zile, pana se usuca deplin si apoi le pastrez in frigider pana la trei luni. Oricare dintre retetele care include seminte incoltite se poate face si cu semintele neincoltite (fie ca le rasnim in faina, fie ca le muiem cateva ore si le procesam in blender). Preparare: Hrisca, lucerna, nucile de brazilia si sarea sunt introduse in blender. Daca avem un blender de putere foarte mare, adaugam un castronel de apa si procesam direct intr-o coca, ajutand amestecul cu spatula. Daca avem un blender mai putin puternic atunci adaugam apa cat sa egaleze nivelul semintelor (asa am facut eu) si procesam (aproximativ 2 minute) in voie pana obtinem o pasta omogena pe care o rasturnam mandri, intr-un castron: 52

Macinam hrisca uscata (sau, si mai bine, incoltita si uscata) pana o transformam in faina. Adaugam faina in castron si amestecam vartos pana la omogenizare: Adaugam treptat chimenul, degustand frecvent. Adaugam patrunjelul tocat marunt (se poate opta si pentru: coriandru, spanac, stevie, atata vreme cat introducem verde intr-o reteta... e de bine!). Pasta obtinuta se toarna "casual" cu lingura pe hartie non-aderenta, pe tava deshidratatorului. Nu va ingrijorati prea tare in legatura cu forma, aceasta se va defini de la sine. Se deshidrateaza 4-6 ore la maxim 45 C (sau pana cand painicile noastre s-au intarit pe fata superioara). Se elimina hartia, se intorc pe partea cealalta si se continua deshidratarea pentru inca 4-8 ore (depinde desigur de gusturi: mai crocanti sau mai pufosi si de grosimea stratului de pasta). Tocanita de naut la cuptor

1 1/2 cana naut inmuiat cu o seara inainte 1 ceapa medie tocata marunt 2 morcovi mici sau 1 morcov mare, razuit 1 ardei kapia mic, taiat cubulete 3 rosii mari, curate de pielite si taiate cubulete 2-3 catei de usturoi pisati patrunjel proaspat taiat marunt sare ulei apa

1. Nautul se scurge de apa in care a stat peste noapte si se pune intr-o oala la fiert cu apa multa. Dupa aproximativ o ora acesta e fiert. Scurgeti-l de apa si lasati-l in sita. 2. Se incalzeste cuptorul la foc potrivit (180 grade). 3. Ceapa, morcovul si ardeiul se pun la calit in apa cu ulei. Se calesc 2-3 minute pana se inmoaie. 4. Se adauga rosiile si se mai fierbe 5 minute, pana cand scade din apa. 5. Se adauga nautul si se lasa sa dea 2-3 clocote. 6. Se stinge focul si se adauga usturoiul, sarea si patrunjelul. 7. Compozitia se toarna intr-o tava adanca si se da la cuptor pentru 40-45 minute sau pana cand apa scade si ramane doar nautul cu sos gros. 8. Se serveste atat cald cat si rece. Pizza raw (pt ~ 2 blaturi dreptunghiulare, mari) Blat inventie proprie

500 g hrisca incoltita 1 cana faina de in (seminte de in macinate) 3-4 rosii uscate (si lasate la hidratat 30 minute in apa rece) 1 ceapa mare 1 cana migdale hidratate peste noapte in apa ulei de masline sare oregano, busuioc proaspat sau uscat optional, pt intarire tarate de psyllium 53

Se proceseaza in robotul de bucatarie toate ingredientele pana rezulta o pasta omogena. Daca e prea uscata se adauga cateva linguri de apa, insa nu foarte multa. Se lasa aluatul la odihnit, in vasul robotului, timp de 15-20 minute. Facem acest lucru pentru ca semintele de in sa formeze acea retea gelatinoasa care sa lege compozitia. Impartim aluatul in doua parti egale si intindem fiecare bucata intr-o foaie potrivita (nu f subtire nici f groasa), pe o tavita a aparatului de deshidratat, pe care am pus hartie de copt. Deshidratam ambele blaturi la 40 grade, timp de 24 ore. Crema de branza

1 cana caju crud hidratat peste noapte in apa rece 1 ardei kapia rosu putina apa 2 lg zeama de lamaie sare 1-2 linguri fulgi de drojdie INACTIVA

Se mixeaza toate in robot pana la omogenizare. Sosul de rosii

5 rosii proaspete 7-8 rosii uscate 1 catel usturoi ulei de masline sare 3-4 curmale fara samburi oregano/busuioc proaspat sau uscat

Se mixeaza totul la robot pana rezulta o compozitie omogena. Topping

ardei kapia rosu ciuperci marinate (30 minute in: sos de soia+ulei) ceapa porumb crud masline broccoli

Asamblare 1. Blatul se unge cu crema de branza, apoi se pune sosul de rosii si se adauga toppingul de legume. 2. Se serveste de indata. Se pastreaza la frigider pt 2 zile Note 54

sosul de rosii este absolut delicios si poate fi folosit si pt blatul normal de pizza blaturile se pot usca si in cuptor, pe treapta cea mai mica, cu usa cuptorului intre-deschisa fulgii de drojdie inactiva se gasesc in magazine bio si naturiste. A nu se confunda cu drojdia uscata, cea folosita pt dospit! Daca doriti sa faceti mai putina pizza, injumatatiti cantitatile de mai sus.

Lapte de migdale si susan Faceam eu lapte de migdale de vreo trei-patru luni cand am descoperit laptele pe care-l face prietena mea Oana: delicios! Ei bine, i-am smuls secretul si vi-l soptesc si voua: putin susan. Acest lapte este cremos, plin, ce mai domnule, e laptos. Ingrediente: Migdale hidratate* - 1 castronel (~150 g in stare uscata) Susan - 2 linguri Sare - un praf Curmala - 1 bucata (sau 1/2 lingurita miere) Preparare: Introducem toate ingredientele in blender; turnam 750 ml apa (3 pahare) peste ele; pornim blender-ul pentru 2 minute. Stop. Salsa mintenas

A mai rapida salsa din lume inspirata de Doamna Minh, un monstru sacru de simplitate, precizie si imperturbabila lentoare. Daca reteta asta ii ocupa lui Minh 12 minute din viata, poti fi asigutrat(a) ca, tie, nu-ti va lua mai mult de 4 minute. Ingrediente: 3 rosii curatate de seminte si taiate cubulete mititele 2 ardei capia (sau un ardei gras de culori diferite :-) taiati cubulete mititele 1 ceapa mititica (3/4 ceapa medie) taiata cubulete mititele 2 catei de usturoi taiati maruntel 3/4 lingurita sare 1 lingura miere 3 linguri zeama de lamaie Preparare: ha, ha! se pun toate intr-un castron si se amesteca. Se pastreaza bine, si din ce in ce mai intrepatrunsa, la frigider pentru trei zile (da, da, sigur ca are sa reziste atat).

55

O putem intinde pe crackers asemenea bruschetelor, o putem arunca casual peste salate verzi, peste un hummus, peste alt hummus, in supa de spanac; o putem, desigur, inghesui intr-o tortilla suculenta.

Pateu de cruditati

Acest pateu este in topul preferintelor mele culinare. Mama mea il prepara de foarte multi ani in perioada de iarna, cand radacinoasele sunt mai la indemana decat alte legume carora le-a trecut vremea. Este absolut delicios: dulce-sarat-acrisor. Merge de minune ca aperitiv pe masa de sarbatori, pe felii de toast sau paine simpla. Pateu de cruditati

1 telina mica 2 morcovi potriviti 1 radacina patrunjel 1 ceapa mica 3 lg seminte prajite de floarea soarelui 1 pumn miez de nuca 1 mar acrisor 2-3 lg maioneza de soia sare zeama de lamaie (optional)

1. Legumele si marul se spala si se curata de coaja si samburi, apoi se taie bucati potrivite. 2. Se adauga toate ingredientele in robot (cu exceptia maionezei) si se mixeaza pana se maruntesc bine. Nu vrem sa obtinem o pasta ci mai degraba o masa faramicioasa. 3. Amestecam cu maioneza, sarea si zeama de lamaie. Dam la rece pentru cateva ore sau pana a doua zi, cand aromele se patrund mai bine.

Sarmale crude

Reteta aceasta am preluat-o de la Vali (cu mici modificari) si pana acum am gatit-o de nenumarate ori si mereu mi s-a parut fantastic de buna. Participantii de la cursul raw din vara au fost si ei extrem de incantati de sarmalele crude, fara pic de carne. Si intre noi fie vorba, sunt mult mai simplu de facut: nu mai calesti legume, orez, nu mai astepti cu orele ca sa fiarba, nu te mai temi de nereusita caci doar toci, amesteci, impachetezi si savurezi! Sunt atat de bune incat multora nu le va veni sa creada ca sunt crude. Va doresc pofta buna de pe-acum! Sarmale crude (pt aprox. 30 sarmale)

200 g hrisca (verde, ca aceasta din imagine, pe care o gasiti in magazine bio. Cea maronie este deja prefiarta si nu are un gust atat de bun) 200 g nuca cruda 100 g morcov (cam un morcov potrivit) o ceapa mica 56

o legatura mica patrunjel 5-6 ciuperci champignon crude frunze de varza murata 800 g rosii nucsoara rasa cimbru sare ulei presat la rece de floarea soarelui

sau pentru portie normala: Ingrediente (mai jos sunt cantitatile normale, eu insa am pregatit portie dubla):

100 g hrisca 100g nuca 50 g morcov 10 g ceapa 10 g patrunjel 10 frunze mari de varza murata 500 g rosii 1 l-ta rasa nucsoara cimbru sare, piper 3-4 lg ulei presat la rece

1. Hrisca si nuca se lasa peste noapte la inmuiat in multa apa. A doua zi se scurg. 2. Varza se lasa 30-60 minute in apa (la desarat), in functie de cat de sarata o vrem. 3. Nuca, ceapa, ciupercile si patrunjelul se toaca marunt, iar morcovul se da pe razatoarea mica. Se condimenteaza cu sare, piper, nucsoara, cimbru, se adauga 1-2 lg ulei. Puteti simplifica munca si sa le dati la robot pana prind o consistenta faramicioasa. 4. Taiati frunzele de varza in 2, decupand nervurile. Intr-un capat al frunzei puneti o lingura cu varf din compozitie si indoiti coltul spre interior. Aduceti si marginile pe interior, apoi rulati strans pana se termina frunza. 5. Faceti o salata din rosiile date pe razatoare, nervurile de la varza tocate si putin ulei. In functie de calitatea rosiilor si de sucul pe care acestea il contin, salta va fi mai lichida (ca un sos) sau mai compacta. Ideale sunt rosiile de vara, dar eheee. cine nu le duce dorul? 6. Puneti sarmalele intr-o cratita si turnati peste ele salata. Serviti imediat. Se pastreaza la frigider pentru maxim 3 zile.

Placinta cu cartofi dulci

Pare-se, ruda mai indepartata a cartofului comun, cartoful dulce este un miracol de leguma, pe care eu o apreciez mult. In primul rand impresioneaza prin aspect: ce aduce oarecum cu cartoful; apoi prin culoare: galben, portocaliu sau violet aprins si nu in ultimul rand impresioneaza prin gust: cand este crud are o aroma ce aminteste de morcovi insa copt devine o copie oarecum fidela a dovleacului de toamna, cel pe care cu drag il mesterim in placinte, piureuri si supe delicioase. Eu cumpar cartofi dulci cel mai adesea de la Kaufland dar l-am vazut si in restul supermarketurilor. De obicei ii gatesc la cuptor, in combinatie cu cartofi normali sau ii prepar ca o alternativa la cartofii prajiti (se taie bastonase, se ung cu ulei si sare si se coc la cuptor). Sunt absolut deliciosi, 57

usor dulci, moi si contrasteaza nemaipomenit cu orice mancare sarata. Reteta pe care am gasit-o de data aceasta mi-a suras: o placinta (sau budinca?!) super simpla, fara zahar sau alti indulcitori dar care promitea un rezultat binemeritat. Pentru un aspect mai rafinat am macinat fulgi de cocos si am pudrat placintele (nu, nu e zahar pudra! :P)

Placinta cu cartofi dulci (pt 6 portii individuale)

6 cartofi dulci apa 1/3 cana fulgi de cocos 2 lg faina 1 lg coaja portocala

1. Cartofii se coc in cuptor. 2. Dupa ce s-au mai racit se paseaza cu presa pentru piure si se amesteca cu apa atat cat sa formeze o pasta foarte groasa. 3. Se adauga restul ingredientelor si se amesteca. 4. Se umplu portii individuale cu compozitie si se dau la cuptorul preincins la 180 grade. Se lasa pana cand formeaza o crusta maronie deasupra (aproximativ 25 minute). 5. Se serveste calda sau rece, dupa preferinta.

Horchata

Tot mi-e dor de zapada, deci tot o reteta cu scortisoara :) Insa fara griji, nu prea consum produsele pe baza de scortisoara asa ca si bautura asta a juns sa fie impartita. Insa este foarte buna. Daca va place laptele vegetal, scortisoara si bauturile reci, atunci trebuie sa incercati reteta aceasta. Horchata este, conform Wikipedia, o bautura de origine spaniola preparata din migdale macinate, susan, orez sau orz. Eu am preparat-o din orez si migdale. Gustul mi s-a parut foarte apropiat de al unui lapte vegetal, doar mai aromat. Una peste alta, este o bautura gustoasa si sanatoasa. Horchata (pt 6 portii)

2 cani migdale crude 1 cana orez alb 1 l-ta rasa scortisoara 7 cani apa rece zahar brun dupa gust

1. Orezul se macina intr-o rasnita de cafea pt a rezulta o faina fina. Migdalele se macina si ele. 2. Se pun ambele faini rezultate intr-o carafa mare, se adauga scortisoara si 4 din cele 7 cani de apa. Se amesteca bine si se da la frigider peste noapte. 3. A doua zi amestecul se strecoara printr-un tifon des sau o punga pt lapte de seminte. Laptele rezultat se amesteca cu restul de 3 cani de apa, se adauga zaharul dupa gust si se serveste.

Paine cu stafide si scortisoara

58

Era cazul sa mai public si retete, nu? Si mai ales retete de iarna care sa ne aminteasca intr-un fel de albul zapezii. Si ce aroma ar putea sa faca asta mai bine decat scortisoara? Recunosc ca nu sunt mare fan scortisoara si o consum extrem de rar (de fapt doar in perioada aceasta a anului) insa reteta de fata m-a cucerit prin simplitatea ei si totodata prin gustul placut. As putea sa o numesc o varianta agreabila la clasicul cozonac. Merge de minune cu un topping cremos (ciocolata alba), facuta toast sau servita ca atare, acompaniata de un pahar de lapte. Reteta nu este deloc grea, singura mentiune ar fi legata de alegerea tavii de copt. Folositi o tava de jena sau de ceramica rezistenta la cuptor deoarece aceste forme sunt mai mici si mai late decat cele de cozonac iar tehnica de impaturire a aluatului cere o astfel de forma. Nota: Scortisoara este stimulent uterin in doze mari, dar destul de sigur ca si condiment in mancare. A se folosi cu moderatie si precautie in cadrul sarcinii. Paine cu stafide si scortisoara (reteta VeganYumYum) Maiaua

1 3/4 l-ta drojdie uscata 1 lg zahar brun 1/4 cana apa calda

Aluatul

670 g faina 2 lg zahar brun 2 l-te scortisoara 1 praf sare 1 1/2 cana apa 2/3 cana stafide (pt un aspect mai placut recomand satfidele negre)

Umplutura

4 lg zahar brun 2 lg scortisoara

1. Intr-un bol mic dizolvati drojdia cu zaharul si apa. Amestecati bine si lasati sa creasca intrun loc cald. 2. Intre timp amestecati intr-un vas mare faina cu zaharul, scortisoara si sarea. Faceti o gropita in mijloc, adaugati maiaua dospita si o cana de apa. Incepeti sa framantati si adaugati pe rand jumatatea de cana de apa, pana cand aluatul nu mai e uscat si e usor de framantat. 3. Transferati aluatul pe o plansa infainata si framantati bine, pentru a rezulta un aluat elastic si nelipicios. 4. Ungeti un vas cu ulei, puneti aluatul in el, acoperiti cu o folie de plastic si lasati la dospit 1 ora jumatate-doua ore. Aluatul trebuie sa-si dubleze volumul. 5. Puneti stafidele intr-o carticioara si acoperiti-le cu apa. Dati la foc, lasati un clocot si apoi stingeti focul. Lasati stafidele la inmuiat in apa clocotita 10 minute. Scurgeti-le apoi foarte 59

bine de apa si presarati peste ele 1 lg faina. Aceasta are rolul de a nu lasa stafidele sa se lipeasca atunci cand le adaugam in aluat. 6. Infainati suprafata de lucru. Rasturnati aluatul si intindeti-l cu sucitorul, dandu-i forma unui dreptunghi. Presati stafidele pe intreaga suprafata a aluatului. 7. Impaturiti aluatul in trei, pe lungime. Intindeti aluatul cu sucitorul, avand grija ca latimea foii intinse sa nu depaseasca lungimea tavii de copt. 8. Presarati amestecul de zahar si scortisoara, avand grija sa lasati o bordura libera pe trei parti. 9. Incepeti sa rulati aluatul, pe latime. Puneti ruloul obtinut in tava unsa cu ulei si lasati la dospit la loc cald timp de o ora. 10. Dati la copt la 220 grade pentru 10 minute iar apoi reduceti temperatura la 190 grade. Coaceti pentru alte 20-25 minute. Painea e coapta atunci cand, batuta la fund, suna a gol. 11. Lasati pe un gratar sa se raceasca. Feliati dupa ce este complet racita si pastarti-o in pungi de plastic.

Mic dejun de weekend: clatite

Duminica e singura zi din saptamana cand pot gati ceea ce vreau fara a fi presata de timp. De obicei ma trezesc mai tarziu asa ca micul dejun devine pranz ;) Ieri am copt cateva clatite si le-am savurat cu crema de ciocolata si gem de macese (de casa). Am alaturat si un pahar de fresh de mandarine iar soarele si caldura de afara mi-au garantat un inceput de zi frumos. Clatitele de fata sunt vegane, nu contin oua sau lapte de vaca insa se fac la fel de simplu precum cele normale si sunt la fel de gustoase. Este o reteta pe care o fac de multa vreme si care mereu imi iese bine. Le-am facut atat cu faina alba cat si cu faina integrala sau de secara si mereu au iesit bune. Singura regula pe care trebuie sa o respectati este gramajul sau mai bine zis volumul masurat in cups cani americane. O cana americana are 250 ml volum. Astfel de cani de masurat se gasesc la Ikea, Carrefour, Daiso etc. Clatite (pt 7-8 clatite)

1/2 cana lapte de soia (sau orez/ovaz) 2/3 cana apa 1/4 cana ulei 1 cana faina 1 praf de sare 2 lg apa pt subtierea ulterioara a aluatului

1. Toate ingredientele se pun in blender, cu exceptia celor 2 lg de apa. Se mixeaza bine si apoi se da compozitia la frigider pentru 30 minute. 2. Se incinge o tigaie de teflon, se unge cu ulei, apoi se sterge tot uleiul din tigaie cu un servet de hartie. 3. Aluatul se dilueaza cu cele 2 lg de apa. Trebuie sa rezulte un aluat identic cu cel normal, pentru clatite, de consistenta unei smantani mai subtiri. 4. Se coc clatitele in tigaie, la foc mediu spre mare. Acoperiti clatitele gata preparate cu un prosop de bucatarie pentru a le pastra calde si pentru a nu se usca (neavand oua se ususca mai repede la margini). 60

5. Puteti savura clatitele atat cu umpluturi dulci (gemuri de fructe, sos de ciocolata, creme crude de nuci sau fructe, fructe) cat si cu umpluturi sarate (creme de tofu, legume etc).

Trufe cu ciocolata si cocos

Un alt desert raw simplu, dar cu ingrediente ceva mai pretentioase. Noroc insa ca exista alternativa la unele din ele asa ca puteti sa le faceti linistiti, doar ca nu vor mai fi complet crude. Bune insa oricum, satioase, cremoase si cu o aroma ce aminteste de unt. Ca orice alt desert crud, nu ingrasa insa sfatul meu este sa nu abuzati de niciun desert, pentru a pastra un echilibru in alimentatie.

Trufe cu ciocolata si cocos (reteta preluata de aici) eu am injumatatit cantitaile si mi-au iesit 35 bucati; mai jos insa aveti reteta normala

2 cani pasta de cacao* razuita (o puteti inlocui cu ciocolata neagra 80-90% cacao) 1/2 cana unt de cocos lichefiat (incalzit pe baie de aburi) 2 cani fulgi de cocos (recomand cei bio deoarece contin nu sunt asa uscati si contin mai mult ulei decat cei din supermarket) 1/4 l-ta sare 1 l-ta vanilie (nu esenta ci pastaie de vanilie) 1 1/2 cana sirop de agave/miere/sirop de artar (eu am pus mai putin, mi se pare prea dulce)

1. Mixati in blender uleiul de cocos, siropul de agave, sarea si vanilia. 2. Adaugati fulgii de cocos si pasta de cacaosi mixati pana rezulta o compozitie omogena, cremoasa. 3. Transferati crema rezultata intr-un bol si dati la frigider pana cand este suficient de intarita pentru a o modela sub forma de bilute. 4. Tavaliti fiecare biluta in fulgi de cocos. Pastrati trufele rezultate in cutii inchise in frigider. * Pasta de cacao reprezinta boabele de cacao macinate integral, continand o cantitate mare de unt de cacao de unde rezulta o masa compacta cu consistenta identica cu a untului pur de cacao. Are un gust mai pronuntat de cacao si este folosita ca inlocuitor al untului de cacao si cacao. Eu am cumparat-o din magazinul Rawz, in vara. Din pacate nu mai stiu ce pret avea dar de indata ce Andreea actualizeaza pagina de produse disponibile va voi anunta.

Spaghete din dovlecel cu sos marinara

Sa tot fie vreo doua luni bune de cand n-am mai mancat paste din dovlecel. Astazi insa am facut niste paste de zile mari si am inaugurat noul aparat de spiralat legume, cel care scoate niste spaghete foarte frumoase din dovlecei/zucchini/morcovi. Pastele mele au fost gata in fix 15 minute (asta incluzand spiralat dovleceii, facut sosul si amestecat). Pastele din dovlecei sunt de fapt fasii sau spirale de dovlecei cruzi, amestecate cu diverse sosuri. Se numesc in acest fel deoarece seamana oarecum la gust si aspect cu pastele normale de grau. Sunt o 61

solutie salvatoare atunci cand nu aveti timp de gatit ceva elaborat sau cand vreti sa va surprindeti musafirii cu ceva inedit. Paste din dovlecel cu sos marinara (pt 2-3 persoane flamande ;) ) Reteta sos preluata de la Jennifer Cornbleet - 2 dovlecei potriviti - 2 rosii potrivite - 1 ardei gras rosu - 5-6 rosii uscate (simple sau in ulei, le gasiti la Real, Metro sau Kaufland) - 4 lg ulei masline - oregano uscat - busuioc uscat - 1 catel mare de usturoi - sare - 1 praf chilli - 1/4 cana apa 1. Dovleceii se curata de coaja si se spiraleaza sau se taie fasii cu ajutorul curatatorului de legume. Se pun deoparte intr-un vas. 2. Restul ingredientelor se pun in robot si se mixeaza pana rezulta un sos omogen, grosut. Daca este prea gros, mai adaugati putina apa. Daca in schimb este prea apatos, mai adaugati 1-2 rosii uscate. 3. Serviti dovleceii cu sos. NOTA - nu amestecati intreaga cantitate de dovlecei cu sos deoarece dovleceii lasa apa si va rezulta o zeama nu foarte estetica si gustoasa. Puneti in farfurii cate o gramajoara de paste si sos si amestecati in farfurie. - sosul se poate pastra in borcan in frigider timp de 1 saptamana

Budinca simpla de banane cu cacao

Budinca simpla de banane cu cacao (1 portie) - 2 banane bine coapte 62

- 1 lg cu varf fulgi de cocos (ideal sunt cei bio, deoarece contin mai mult ulei de cocos) - 1 lg cacao Fulgii de cocos se macina fin. Se pun toate ingredientele in blender/robot si se mixeaza pana rezulta o compozitie omogena. Se da la frigider cateva minute si apoi se consuma. PONT - daca folositi gheata, compozitia va fi mai rece si se va tine mai bine.

Icre de fasole

Nu am incercat niciodata icrele de peste asa ca nu stiu de ce retetei de fata i se spune asa: datorita unei oarecare asemanari de gust sau de aspect. Si probabil nici n-as fi incercat reteta, avand in vedere denumire, daca nu as fi gustat intr-o oarecare ocazie la o matusa. Se fac foarte rapid si merg de minune pe paine prajita sau cu bastonase de legume. Icre de fasole - 250 g fasole alba fiarta - 1 ceapa mica taiata marunt - 1 l-ta zeama de lamaie - 2-3 lg ulei - sare dupa gust 1. Fasolea se da prin masina de tocat carne sau prin robot, avand insa grija sa nu o pasam prea mult pentru a nu deveni crema. O textura mai neomogena este indicata. 2. Adaugam uleiul, zeama de lamaie, sarea si ceapa si amestecam cu o lingura. 3. Servim cu ardei, rosii, masline, paine prajita etc.

Ciorba de legume cu tarhon

Imi place foarte mult aroma tarhonului care parfumeaza minunat multe preparate. In familia noastra s-a folosit cel mai adesea in ciorbe. Bunica mea facea o ciorba grozava cu orez, legume si tarhon. Reteta de fata am gasit-o intr-un numar mai vechi al revistei Practic in bucatarie insa am facut unele modificari pentru a o mentine pe gustul meu. Este o ciorba aromata, bogata si revigoranta si foarte frumos colorata :) Ciorba de legume cu tarhon (pt 4-6 portii) - 3 cartofi potriviti - 1 morcov mare 63

- 1 ardei rosu - 1 gogosar - 1 ceapa potrivita - 1/2 sfecla rosie - 3 rosii mari (eu am avut rosii de gradina, mari si gustoase) - patrunjel - tarhon (proaspat sau uscat) - sare - 2 lg ulei 1. Intr-o oala se pune apa la fiert. Cartofii si morcovul se curata, se spala. Cartofii se taie cubulete iar morcovul se razuieste pe razuitoarea mare. Se pun in apa la fiert. 2. Intre timp se spala si se curata de seminte ardeiul si gogosarul si se taie cubulete. Ceapa se taie si ea marunt iar sfecla se curata si se razuieste pe razuitoarea mare. Se adauga toate la fiert. Se lasa supa la fiert la foc potrivit. 3. Cand legumele au fiert se adauga rosiile razuite, sarea si uleiul. Se mai lasa sa fiarba 2-3 minute si se inchide focul. 4. Se adauga patrunjelul si tarhonul tocat marunt.

Gem de rosii cu mere deliciu de toamna

Prima reteta cu care va intampin in aceasta toamna este una extrem de simpla, ieftina si gustoasa. O reteta de sezon absolut minunata si preluata de la draga mea Laura Adamache. Poate unii vor stramba din nas cand vor citi ca printre ingredientele gemului de fata rosiile coapte ocupa prima pozitie. Am fost si eu mirata de acest lucru dar am fost sigura ce este ceva delicios din moment ce Laura l-a postat pe blog. O cunosc pe Laura de peste doi ani si am incercat multe retete de pe blogul ei, toate cu succes deplin asa ca am privit si reteta aceasta ca fiind un succes sigur. I-am acordat atat de mult credit incat l-am facut exact in ziua in care ea l-a postat :) Si nu am ramas deloc dezamagita de rezultat: gemul de rosii cu mere este foarte parfumat, aromat si deosebit. Aroma de rosii se simte subtil, exact cat sa nu deranjeze si se combina fantastic cu gustul merelor si al scortisoarei. Eu zic ca merita sa sacrificati o ora si-un pic din timpul vostru pentru a obtine aproape un kilogram de gem pretios.

Gem de rosii cu mere (rezulta ~ 900g) - 1 kg rosii coapte dar fara leziuni sau parti moi - 600 g mere acre (contin multa pectina si ajuta gemul sa se lege) - 200 ml apa 64

- sucul de la 2 lamai - 700 g zahar (eu am folosit zahar brun) - scortisoara si/sau baton vanilie 1. Rosiile se spala si se cresteaza, apoi se cufunda in apa fierbinte pt 30 secunde. Se trec printrun jet de apa rece, se curata de pielita, seminte si se scurg de apa din interior. Apoi se taie cubulete. 2. Merele se curata de coaja si samburi si se taie bucatele subtiri. 3. Cubuletele de rosii si cele de mere se amesteca intr-un vas cu zeama de la una dintre lamai. 4. Intr-o cratita cu fundul gros punem zaharul,apa si zeama unei lamai si lasam pe foc mic pana cand se leaga un sirop: vom stii ca acesta e gata atunci cand se formeaza o spuma alba, compozitia fierbe omogen si o picatura de sirop lasata pe o farfurie nu isi pierde forma. 5. Adaugam amestecul de rosii cu mere si scortisoara/vanilia (eu am pus din ambele). 6. Lasam totul sa fiarba la foc mic pt 30-45 minute. E gata atunci cand trece testul inchegarii: punem o picatura de gem pe o farfurie rece si asteptam cateva secunde pt a se raci. Daca gemul isi pastreaza forma si nu curge inseamna ca este bine legat, daca nu, mai trebuie lasat pe foc. 7. In acest punct puteti lasa gemul cu bucatele mai mari sau il puteti mixa cu un blender vertical, caz in care il mai fierbeti dupa pasare 5 minute. 8. Turnati gemul in borcane calde, sterilizate. Lasati sa se raceasca treptat si apoi depozitati-le in camara. Gemul merge minunat pe paine prajita, ca umplutura la clatite, cornulete, prajituri, tarte etc. Shake din spanac

2 maini bune de spanac 1 banana sau miere 3-4 linguri de zeama de lamaie 2 mere cam 2 cani apa (difera de la cupa la cupa)

Toate se pun in blender, iar la final se adauga si apa. Apa nu trebuie sa treaca de jumatate de cupa. Se blenduiesc pana la omogenizare, si daca nu se incadreaza in cele 2 minute, lasati blenderul sa se odihneasca putin si incercati din nou. De aceea este necesar un blender cu o viteza de peste 1,000W, ca sa nu ramana bucati de frunze sau fructe. Vedeti articolul Ustensile Necesare pentru modele de blendere recomandate. Shake din frunze de salata

2 salate mici 2 frunze de gulie 2-3 mere 2-3 linguri zeama de lamaie 65

miere scortisoara 2 cani apa

Shake din frunze de patrunjel

1 legatura de patrunjel 3-4 linguri zeama de lamaie 2 banane 2-3 felii grefa miere daca mai este necesar 2 cani apa

Shake din frunze de kale

2-3 frunze mici kale de diferite feluri 2 fire patrunjel lujer de telina sau frunze de telina 3-4 linguri zeama de lamaie 2 banane 1 kiwi miere daca mai este necesar 2 cani apa

Retetele se pot inversa la infinit in functie de preferinte si mai ales dupa ce verdeturi si fructe aveti la indemana in bucatarie.

Frunze ce se pot folosi in shake

Sprouts de orice fel, iar link-ul inclus va va duce la articolul despre cresterea si consumarea Frunze de gulie Frunze de sfecla (Beet Greens) Spanac (Spinach) Varza creata Kale Greens de orice fel Telina bete (Celery stalks) Patlagina (Plantain) 66

lor

Frunze de nap (Turnip greens) Frunze de menta Nasturel/macris de balta (Watercress) Frunze de zmeura si capsuni Rubarbar (Rhubarb) doar betele se mananca, sunt pline de vitamina C Urzica (Stinging nettle) Tataneasa (Comfrey) Coada soricelului

Important e sa nu adaugam plante prea aromate precum ceapa, usturoiul, busuiocul ori leurda, care ar putea face sucul de nesuportat.

Secretul unui preparat delicios fara foc

Multe persoane au incercat sa prepare o mancare fara foc sau un smoothie verde, si cateodata au simtit ca lipseste acel ceva, gustul apropiat de perfect care sa-i satisfaca. Secretul unui preparat delicios fara foc este imbinarea celor 5 gusturi care sunt amar, sarat, iute, dulce, acru. Nu trebuie sa fie intr-o cantitate mare, ci doar sa fie prezente chiar in cantitati mici, o exceptie facand deserturile. Pentru gust acru adaugati: lamaie, rubarbar, lemon grass, iarba acra gen macris, rosii, rejuvelac, iaurt din nuci sau otet de mere. Pentru gust piperat: usturoi, ceapa, ghimbir, vlastari de mustar, ridichi, radacini sau frunze, hrean, piper, ardei iute, alge marine, ierburi aromate, busuioc, marar, rosemarin, nucsoara, scortisoara, vanilie sau menta. Pentru gust sarat: telina, patrunjel, marar, alge marine, sare celtica. Pentru gust amar: patrunjel, bete de telina, papadie, salata, frunze de dafin, etc. Pentru dulce numai este nevoie sa scriu nimic. Tineti cont de cele 5 gusturi mereu si la final veti fi rasplatiti cu un preparat delicios.

Orez salbatic cu legume

Orez 67

cana orez salbatic 2 cani apa 1 lg sare 2 Lg mix de condimente Se pun la inmuiat pentru 48h

Sos de legume

1 ardei 1 rosie 2-3 cuburi telina si patrunjel 1 varf cutit cimbru 1 varf cutit de patrunjel tocat 3 Lg ulei presat la rece 2 catei usturoi lg miere sare dupa gust Toate se proceseaza in robot sau blender

Atunci cand orezul infloreste inseamna ca este destul de moale pentru a fi consumat. Mare atentie fiindca are un gust puternic, atat raw cat si fiert. Unii oameni il suporta, altii nu, si de aceea va recomand sa incercati reteta in cantitate mica. Vegetalele proaspete, mai exact rosiile sau ardeii, sunt scumpi in perioada aceasta si foarte chimici. Daca pe timp de vara/toamna v-ati facut provizii de rosii, ardei, vinete si dovlecei pe care i-ati uscat in deshidrator sau cuptor, acum va veti putea bucura de o reteta cu gust de vara. Daca legumele sunt uscate sub 40C, acestea de regula isi pastreaza in mare parte gustul specific si nutrientii, chiar si dupa un an de la uscare. Pofta buna si nu uitati ca orice imbunatatire poate fi adusa la reteta, in functie de gustul fiecaruia!

Zacusca
Vineri am primit de la Anna Ghica, o reteta extra-speciala de Chiftelute pentru ex-carnivori. Ii cunosc bine pe Anna si Raul si apreciez enorm retetele lor, care intotdeauna sunt delicioase. Mi-am luat inima in dinti si m-am pus pe incercat reteta cu pricina. Nu m-am putut abtine si pe parcurs am mai adaugat cate un ingredient sau doua, dupa cum urmeaza, si vreau sa va spun ca mi-a iesit o zacusca pe cinste. 68

Zacusca

cana faina in (mi-a ramas de la presa de ulei) 1 ceasca faina din nuci macadamia sau migdale 4-5 rosii uscate la soare sau pastrate in ulei 2 ardei rosii 2-4 cuburi de telina 1 Lg miere (altfel e prea acru) 4 catei usturoi 1 Lg suc de lamaie 3 Lg ulei 1 vf. de cutit busuioc maruntit 1 vf. de cutit condimente Kamis, Rosii uscate cu Usturoi si Busuioc ceasca apa sare dupa gust

Par multe ingrediente, dar nu sunt chiar asa de multe, si este o reteta foarte simpla care mi-a luat cam 20 minute (mai mult curatatul legumelor). Toate le-am maruntit cat am putut si le-am pus in Vitamix (high speed blender). Le-am blenduit pentru 1 minut si gata zacusca. O minunatie, un deliciu! Precizari Migdalele pentru chiftelute au fost folosite in reteta Annei, insa eu mi-am propus sa incerc ceva mai cremos, si cum incerc sa ma tin departe de caju, am incercat aseara macademia nuts. Le-am macinat in cupa ingredientelor uscate de Vitamix, si a iesit o faina alba ca laptele, extraordinara. Rosiile uscate la soare pot fi pregatite si in casa, pe timp de vara. Se taie feliute, se presara cu ceva condimente, sare si se dau la deshidrator pana cand sunt complet uscate. Intr-unul dintre comentariul de mai jos, o cititoare spunea ca exista varsate la Kaufland, in uleiul, condimente si usturoi si le puteti gasi la raionul de masline, salate si alte preparate gata de consumat. Rosii uscate cu Usturoi si Busuioc de la Kamis, se pot gasi la Kaufland. Vin intr-un butoias de 80 g, si amestecul este delicios. Insa se poate reproduce si in casa. Ingredientele spun asa: 65% rosii uscate, 23% usturoi, sare, oregano si busuioc 3%. Mai simplu de atat nu se poate. Trebuie sa fim ca furnicile, din timpul verii sa ne punem deoparte provizii.

69

Salata de varza rosie cu sprouts

Salata de varza rosie cu sprouts (pentru 2 persoane)

capatana varza rosie capatana varza alba 2 linguri sprouts de ridiche 3-4 linguri sprouts de schinduf 3-4 linguri sprouts de trifoi zeama de la jumatate de lamaie 4-5 linguri ulei de masline presat la rece 3 lg fulgi de drojdie inactiva (optional) sare de mare neiodata

Varza se marunteste in robot/razatoare si se amesteca cu toate celelalte ingrediente. Se lasa foarte putin la patruns, dupa care se serveste alaturi de orice fel de mancare raw sau gatita. De multe ori se poate pastra in frigider timp de cateva ore intr-un recipient de sticla, insa se pot intampla cazuri cand varza prinde un miros ciudat sau chiar se amareste. Eu una prefer mereu salatele proaspete pe cat posibil. Salata de kale (portie pentru 2 persoane)

3 frunze de kale din cele trei soiuri (siberian, blue and premier) zeama de la de lamaie 3 Lg ulei presat la rece sare dupa gust

Frunzele de kale se curata de lujeri si nervuri, deoarece sunt cam grosolane ca textura. Se taie marunt cu un cutit ceramic, dupa care se maseaza bine adaugand sarea, uleiul si zeama de lamaie, apoi se lasa deoparte pentru a se patrunde. Aceasta salata este apreciata de ani de zile de raw foodisti, si intr-adevar este un adevarat deliciu. Eu am mai adaugat si ingredientele de mai jos, ajuntand-o sa fie pe gustul nostru.

varza rosie tocata marunt 2 morcovi dati pe razatoarea cea mai mica 2 ardei kapia taiati cuburi 70

2 rosii mici, felii

Se amesteca cu salata de kale de mai sus. Se consuma alaturi de chiftelute din conopida si nuca, hamburgeri si paine din seminte.

Salata de varza with a twist

Ingrediente: 1/2 varza medie, 1 ardei kapia rosu, 1 lingura ulei de susan (sau ulei extravirgin de masline), 1 lingurita sare himalayana. Varza se da pe razatoare sau se toaca sau se marunteste in robotul de bucatarie. Ardeiul kapia se taie in fasii lunguiete si subtiri si se amesteca cu varza. Se adauga uleiul si sarea si se freaca totul pana cand legumele se inmoaie putin. Daca rezulta prea multa apa la sfarsit, aceasta se scurge pentru ca vine sosul!!! Ingrediente pentru sos: 1 lingura unt de migdale, 1 lingurita de miere, 1 lingura sos de soia, sucul de la o portocala si 1 lingurita de ghimbir ras. Se amesteca toate bine bine, dupa care se pune peste varza si salata este gata!

Bomboane Milky Way-style

Sa vedeti cum a stat treaba. Noi aveam de multa vreme in casa pasta de cacao, care arata asa ca un lingou mare, caci ambalajul e auriu, iar inauntru este ca un baton mare de ciocolata. Daca il gusti e ca si cum ai manca ciocolata cu adevarat, dar una care n-are pic de indulcitor. Deci nu prea buna, ca s-o zic pe romaneste. Si desi o aveam de mult, nu facuseram nimic cu ea, pentru ca la torturi si bomboane puneam unt de cacao. Insa am descoperit reteta aceasta a Inei, care scria negru pe alb ca se pune pasta de cacao si, cum proprietatile mirobolante i le stiam deja, I gave it a try. Mai intai sa ne lamurim ce e pasta aceasta. Este materia maronie produsa din rasnirea boabelor sau nibs-urilor de cacao, in stare cruda. Untul de cacao natural care se afla in boabe se topeste in timpul rasnirii astfel ca boabele devin aceasta pasta, care in engleza se numeste liquor, desi nu contine niciun strop de alcool! Pasta de cacao este precursoarea ciocolatei, a untului de cacao, a pudrei de cacao si a tuturor celorlalte produse de ciocolata. Ia sa vedeti ce a precurs la mine acasa:

Ingredientele sunt: 1 cana de pasta de cacao rasa, 1 cana de fulgi de cocos bio, 1/2 cana de miere, 3 linguri generoase de unt de cocos, 1/2 lingurita de vanilie praf bio, un praf de sare himalayana si 2-3 linguri de apa. Cea mai grea operatiune a fost razuirea cremei de cacao, care are o textura destul de dura, dar pana si asta nu mi-a luat mai mult de 5 minute. Se da deoparte si se topeste untul de cocos, la o temperatura de pana la 40 grade Celsius, ceea ce inseamna ca puteti s-o faceti fie 71

in deshidrator, fie intr-un bain marie cu apa calduta. O data terminata si aceasta operatiune, toate ingredientele de mai sus le-am pus in blender, cu cele mai lichide la inceput ca sa nu stresam prea mult device-ul electric si vruuuuuuum. Pasta aceasta se transfera intr-un vas de portelan si se da la congelator. Da, ati auzit bine! Am incercat la frigider, dar ramanea inca prea moale pentru a fi modelata sub o forma recognoscibila de bomboane, asa ca la congelator cu toata increderea. Dupa aproximativ o ora la -20 de grade, nu era inca inghetata, dar numai buna de facut bile. Provocarea este sa le faceti cat de cat egale, iar treaba asta iese de-abia dupa primele 10 bomboane:) Fiecare bila se tavaleste prin alti fulgi de cocos bio albi ca zapada si se transfera in frigider.

Paste raw din dovlecei

Si se prezinta in felul urmator: 3 dovlecei medii, 1 cana de florete de broccoli, 1 praz subtire, 1 legatura de ceapa verde. Dupa ce curatam dovleceii de coaja, ii taiem pe toata lungimea cu mandolina de curatat morcovi, astfel incat sa facem "tagliatele". Prazul si ceapa se taie dupa buna voastra inspiratie si impreuna cu broccoli se amesteca alaturi de pastele din dovlecei. Sosul: 1 lingurita de unt de migdale crud, 2 linguri tahini crud, 4 linguri ulei de masline, zeama de la 1/2 lamaie, 1/2 lingurita de sare. Untul de migdale confera sosului o nota foarte putin dulce si are virtutea de a fi bogat in vitamina B2 si vitamina E care tin pielea si parul sanatoase, dar ne da si calciu si potasiu pentru sanatatea sistemului nervos. In varianta lui organica si cruda il gasiti aici, un borcan o sa va ajunga o gramada de timp, daca il tineti in frigider dupa sigilare. Tahini crud - ei bine, la bacaniile arabesti nu-l veti gasi decat in varianta procesata, dar puteti sa il faceti singuri ca aici sau sa vi-l achizitionati de aici, chiar organic. Nu va spun decat ca dintre toate uleiurile existente, cel de susan are cel mai mare continut de antioxidanti! Asadar, toate ingredientele de mai sus se combina intr-un sos delicios care se toarna peste legumele de mai sus. Le punem deoparte pentru macar 20 de minute ca sa se intrepatrunda gusturile si pentru ca legumele sa capete o textura mai usor de mancat, dupa care savurati-le cu placere! Ca surprinse si surprinsi stiu sigur ca veti fi:)

Chiftelute pentru ex-carnivori

Ieri am laudat in gura mare chiftelutele acestea din migdale, adaptate de la Russel James - my alltime favourite raw chef - si am zis sa le pun pe "calea undelor". Inca ceva, ele se deshidrateaza cateva ore, iar pe cei care nu au deshidrator ii sfatuiesc sa le puna linistiti pe calorifere de seara pana dimineata, pe un platou dotat cu foaie de copt si vor vedea ei bunatate! Mai intai se prepara sosul rosu, care e o minunatie si pentru ca a iesit o portie generoasa am folosit o parte din el cu mare succes pe post de sos bolognese la niste paste din dovlecei.

72

Ingrediente sos rosii: 6 jumatati de rosii uscate la soare (hidratate o ora), 4 rosii medii proaspete, 1 lingurita de miere, 2 catei de usturoi, 1 lingura suc de lamaie, 3 linguri de ulei de masline extra virgin, cateva frunze mari de busuios proaspat, cateva linguri de apa (daca e cazul). Rosiile uscate si cele proaspete se taie bucatele apoi se pun in blender alaturi de toate celelalte ingrediente de mai sus. In functie de cat de zemoase sunt rosiile proaspete se pune sau nu apa. Se face un sos foarte cremos si se da la frigider. Ingrediente chiftelute: 1 cana de migdale (hidratate 4 ore), 1/4 cana sos de rosii facut mai devreme, 1 ceapa rosie mare tocata cubulete, 1/2 lingurita sare himalayana, 1 lingura suc de lamaie, 1 lingurita de ierburi italienesti si cateva fire de patrunjel maruntit. O procedura putin laborioasa, dar care merita pe deplin prin efectul creat, este sa curatati migdalele de coaja. Eu am incercat ambele variante si, daca migdalele sunt curatate, textura chiftelutelor e mult mai placuta! Asadar, punem in food processor migdalele si le maruntim bine bine, apoi adaugam restul ingredientelor laolalta si mai invartim putin cat sa facem pasta de chiftelute. Care o sa iasa putin zgrumturoasa, nu va faceti griji de asta, cu atat mai aproape vom fi de textura chiftelutelor adevarate. Putem face aceeasi operatie si cu blenderul, unde ma gandesc ca tb sa punem ceva mai mult sos ca sa se poate misca blenderul in voie. Compozitia se transforma in bile la dimensiunea dorita, iar acestea se pun in deshidrator pentru vreo 4-6 ore sau de seara pana dimineata pe calorifer, dupa instructiunile de la inceput. Se servesc impreuna cu sosul de rosii din care v-a ramas o gramada si alaturi de o salata din frunze verzi, dupa preferinte.

Limonada Ingrediente: o mana sanatoasa de goji berries, un cub de vreo 2-3 cm patrati de ghimbir prospat fara coaja (am incercat si cu ceva mai mult, dar a fost cam prea picant pentru mine), 1 lingura si jumatate de miere bio, zeama de la o lamaie intreaga si apa plata pana la 750 ml.

Paste cu ciuperci salbatice

Am ajuns la ele pentru ca suntem mari amatori de ciuperci Shiitake, de achizionat de la magazinele chinezesti din Colentina sau de la Pukka Food ori Ki Life. Ele se cultiva in Estul Asiei si de-a lungul timpului au fost considerate nu numai a fi o super delicatesa culinara, dar si o planta medicinala. In scrierile antice, ciupercilor shiitake li se atribuia renumele de remediu pentru boli ale cailor respiratorii, in cazul circulatiei sanguine deficitare, pentru probleme cu ficatul, impotriva oboselii cronice si starilor de slabiciune. Mai mult, se considera ca sporesc qi-ul, energia noastra de viata!!! Ei bine, puneti o mana de ciuperci shiitake la hidratat in apa, lasati-le cam vreo 3 ore si toata bucataria voastra va mirosi a padure, a muschi verde si a scoarta de copac. Pastele mele sunt foarte simple de facut, daca excludem timpul petrecut la felierea legumelor in forme de paste, pentru ca inca imi lipseste: Revenind la reteta, sa stiti ca e derivata de mine dintr-un alt fel de mancare inventat de Russell 73

James, chef-ul meu raw favorit! Mai intai se face sosul, pentru a-l pune la frigider in prealabil, apoi incepi sa maruntesti legumele. Ingrediente pentru sos: 1/2 cana caju, 1/2 cana alune de padure, cateva nuci de Brazilia (se pot inlocui si cu seminte de pin, chiar si nuci obisnuite), 2 catei de usturoi, 2 linguri de coaja rasa de lamaie, 2 linguri de suc de lamaie, 2 linguri sos de soia, 2 lingurite coriandru uscat, 2 curmale, putina sare. Toate ingrediente se pun in blender, dupa care se adauga apa in asa fel incat sa se invarteasca bine cutitul, iar sosul sa iasa foarte fin la textura. E tare bun la gust!!! Ingrediente pentru "paste": 2 dovlecei medii fara coaja, o bucata de dovleac de placinta de vreo 300 grame, 1/2 lingurita sare, 3 linguri ulei de masline extra virgin, 2 linguri zeama de lamaie si, bineinteles, o mana mare de ciuperci shiitake care au stat la hidratat vreo 2-3 ore. Dovleceii si dovleacul de placinta se transforma in fasii subtire similare pastelor (cu aparatul e o joaca de copii, mie mi-a luat cam vreo 20-30 de minute) fie cu mandolina, fie cu cutitul si se pun deoparte asa cum sunt in asteptarea momentului cand veti servi masa. Doar cu 10 minute inainte de a manca, "pastele" de legume se amesteca cu sosul lor care le va marina putin, dupa care se amesteca si cu ciupercile, iar la sfarsit se combina cu sosul de caju si alune de padure.

Curry cu broccolli

Reteta presupune trei etape, dar asta sa nu va sperie prea tare, caci inarmate/i cu un blender si un food processor lucrurile sunt de fapt simple!!! Etapa 1 se realizeaza cu ceva vreme inainte de ora la care v-ati propus sa mancati, iar aceasta asteptare face toti banii pentru ca legumele sa fie numai bune la gust si la textura pentru a fi savurate crude ca facute de mama natura. 1 cana de ciuperci champignon curatate si taiate cuburi maricele, 2 cani de broccolli de la care se pastreaza doar floretele, 1 ardei gras rosu taiat cubulete. Le puneti pe toate intr-un recipient mare si adaugati: 2 linguri zeama de lamaie, 2 linguri sos de soia, 2 linguri ulei de masline extravirgin, 1 lingura de curry pudra si 1/2 lingurita sare himalayana. Legumele se lasa la fezandat macar 1 ora, timp berechet pentru sos Etapa 2: 1 cana de caju, 1 ardei gras rosu, 2 catei de usturoi, 1 lingura de zeama de lamaie, o bucata de vreo 2-3 cm de ghimbir proaspat facut bucatele, 1 lingurita de coriandru uscat, 2 lingurite de curry pudra, 1 lingurita de miere, 2 linguri sos de soia, 2 linguri de pasta de tamarind (optionala, dar sa stiti ca Real tocmai ce a introdus in gama lor de produse tamarindul, se gaseste la sectiunea de legume). Absolut totul se pune in blender cu apa atata cat sa se invarteasca bine cutitul si dupa un minut ai probabil unul dintre cele mai bune sosuri EVER. Sosul se baga la frigider, blenderul se spala si vine randul si food processor-ului:)

74

Etapa 3 - 3 radacini maricele de pastarnac proaspat curatat si taiat in bucati maricele, 6-7 nuci de Brazilia, 1-2 linguri seminte de pin, 1 lingura ulei de masline, 2 lingurite de miere, 1 lingura de zeama de lamaie si sare himalayana. Toate se pun in food processor si se maruntesc in stil orez cu functia Pulse. Marimea bobului de "orez" il stabiliti voi:) Faceti curat prin bucatarie si uite ca s-a facut vremea sa consideram legumele deja marinate cu succes, asa ca le scoatem de la frigider, le scurgem zeama lasata si le amestecam temeinic cu sosul de caju. Curry-ul de broccolli fiind gata, va invit doar sa-l insotiti de "orezul" de pastarnac si va doresc pofta buna!!!:)

Almond cupcakes
Am mai facut astazi cateva bomboane, inspirata de Tanya - britanica mea favorita raw vegan. O reteta super noua, asadar, chiar si pentru mine. Crema de ciocolata: 4 linguri cacao pudra (organica si cruda am folosit eu), 2 linguri unt de cocos, 2 linguri unt de cacao, 2 linguri de miere si un praf de sare himalayana. Dupa procedura obisnuita, untul de cocos si cel de cacao - care evident se folosesc atat pentru gust, cat si pentru proprietatea lor de a tine la un loc deserturile raw vegane dupa racire - le-am topit in deshidrator, la maximum 45 de grade Celsius. Alternativa este cu bain marie, avand de asemenea grija sa nu depasim 45 grade ca sa le pastram intacte la capitolul nutrienti si enzime! Umplutura de poveste: 2 linguri de unt de migdale pe care daca-l doriti trebuie musai sa-mi scrieti un mail ca e un DELICIU, 1 lingurita mica de fulgi de drojdie (optional) si 1 lingurita de miere. Totul ne ajunge cam pentru 10 bomboane, caci lucrurile fine si pretentioase trebuie facute in cantitati mici;) Ma refer aici exclusiv la deliciile culinare! OK, dupa ce combinam temeinic cu manutele ingredientele de la ciocolata, luam cateva forme de bomboane sau formele de facut gheata - au unele haioase la Ikea. Punem cate o lingurita din compozitia inca lichida in fiecare dintre cele 10 forme, apoi adaugam cate o jumatate de lingurita din umplutura cu unt de migdale - la mine cam asa s-a impartit la zece. Dupa care completam fiecare forma cu restul compozitie de ciocolata. Le bagam dans le frigo si voila .

Salata completa de avocado Ingredientele (cantitatile sunt pentru doua salate generoase):
Pentru sos: 3 rosii medii cu gust (sau 9-10 rosii cherry), 5-6 jumatati de rosii uscate la soare (pe acestea le achizionati in ulei de masline de la Mega Image, vreo 20 lei / borcanel, sau simple, 1 ardei gras rosu, 1 lingura ulei de masline extravirgin, 1-2 linguri sos de soia, 1 lingurita de miere, 2 catei de usturoi, 5-6 frunze maricele de busuioc proaspat si vreo 4-5 nuci de Brazilia organice (absolut optionale, eu le-am pus pentru ca au un continut foarte 75

ridicat de seleniu care ne ajuta in lupta prevazatoare impotriva cancerului). Pentru ca tocmai am citit ca 2 nuci de Brazilia ne asigura peste 60% din necesarul zilnic de seleniu, m-am razgandit, va rog sa le considerati obligatorii!!! Curatam cum se cuvine rosiile de cotoarele cele mici, ardeiul de seminte, usturoiul de invelisul tare, le maruntim si le punem in blender, cu rosiile proaspete in primul strat de langa cutit. Rosiile uscate la soare le punem direct in blender daca le luam din ulei sau le hidratam putin in apa in prealabil daca avem varianta uscata, proaspata. Adaugam absolut toate ingredientele in blender si facem sosul dintr-o apasare de buton. Il dam la frigider pana pregatim restul ingredientelor. Nimic mai simplu: 2 avocado coapte, 2 cepe rosii mici, zeama de la o lamaie, piper proaspat macinat si coriandru uscat (mergea de minune si cel proaspat, poate chiar mai bine, dar nu aveam). Ca in imaginea de mai jos, curatam avocado de coaja, il taiem in cubulete nu prea mici, punem un avocado intr-o farfurie, al doilea in cealalta - caci facem salata pentru doua persoane, da?:) Stropim cu generozitate si echitate cubuletele cu zeama de lamaie. Adaugam apoi ceapa tocata marunt, macinam piper, punem si coriandrul la final. Voila: Ce urmeaza e o nimica toata. Eu am mai pus langa o mana de lastari de floarea soarelui, pentru fiecare farfurie. Salata se orneaza cu sosul si se devoreaza! Ia uitati rezultatul final:

Salata frantuzeasca

Ingrediente: 3 dovlecei medii curatati de coaja (sau zuchini), 3 morcovi curatati, 2 cepe rosii mici spre medii, 1 lingura de otet de mere, 3 linguri ulei de masline extra virgin, 1 lingura praf de curry, un praf de turmeric (optional), sare dupa gust. Ceapa se taie cubulete nu foarte mici, dovleceii si morcovii fie ii puneti in food processor la maruntit, fie ii taiati cubulete. Noi am laes prima varianta ca e mult mai comoda. Ce urmeaza e absolut logic: se adauga uleiul si otetul, curry, turmeric si sare, se amesteca bine- bine si se lasa salata vreo 30 de minute la frigider ca sa se intrepatrunda gusturile.

Raisin Truffles

Ingrediente: 250 gr stafide brune, 20 gr cacao cruda si organica, 5 gr unt de cacao crud si organic, 2 lingurite de miere, alte 20 gr cacao cruda si organica, puse deoparte intr-o farfurie plata pentru 76

decorarea finala. Stafidele se pun in food processor si se transforma intr-o pasta cu ajutorul cutitului in forma de S. Se adauga apoi, pe rand, pudra de cacao, untul de cacao (topit in bain marin sau in deshidrator, avand grija mare sa nu depasim temperatura de procesare de 45 grade Celsius) si, la final, mierea. Compozitia e gata, urmeaza lucrul manual:) Va stabiliti singuri dimensiunile si incepeti sa faceti bilute pe care le tavaliti prin cacao de decor. La frigider apoi cu ele si dupa 30 minute, mancati trufe facute cu mainile voastre.

Tahini pentru dressinguri excelente

Apoi urmatorul pas a fost sa devin mai selectiva cu ingredientele si am facut foarte bine, caci saltul calitatativ a fost uluitor. Gusturi foarte bune, intense, savuroase! Apoi am descoperit cat de mult imi place de fapt sa migalesc prin bucatarie diverse bunatati si ce sa zic in doi pasi si trei miscari am ajuns sa-mi fac singura pasta tahini!

Am luat doi pumni de susan organic, de la Bio King, achizitie Ki-Life, le-am inmuiat putin si apoi le-am pus in micul robotel de bucatarie. Am adaugat putin ulei de susan si probabil inca vreo lingura de ulei de masline extra virgin si am blenduit extrem de bine. A iesit pasta tahini:) Voila! Ieftina, raw, organica, tot ce voiam de la ea:) Bonus de final, un dressing pentru salatele verzi: 2 lingurite de tahini, 1 catel de ustoroi pisat, 1/2 lingurita de miere si zeama de la 1/2 lamaie.

Delicioasele bomboane cu cocos

Ingrediente: 200 g caju crud, hidratat o ora, 50 g fulgi de cocos bio, 30 g unt de cocos, 5 linguri de miere (generoase), un praf de sare himalayana si un castronel pus deoparte cu vreo 20 g fulgi de cocos bio.

Prepararea : In food processor, transformam boabele de caju intr-o pasta. Nu punem niciun pic de apa, caci isi face treaba foarte bine cutitul in forma de S oricum. Adaugam fulgii de cocos si sarea, pulsam de cateva ori, punem apoi untul de cocos transformat in ulei, il incorporam si pe acesta, transferam compozitia intr-un alt vas si avem bomboanele!!! Ma rog, nu chiar, pentru ca acum vine partea distractiva: cu manutele-alea doua iei compozitie si faci bile de dimensiuni rezonabile si apoi le tavalesti prin cocosul pus deoparte in castronel! Dupa 30 de minute la frigider sunt numai bune de mancat! O precizare: untul de cocos se transforma in ulei daca il punem 15 minute in deshidrator la maximum 45 de grade sau daca punem recipientul cu cele 30 de grame intr-o oala cu apa calduta, care sa nu depaseasca de asemenea 45 de grade. 77

Acum un sfat de oamenii patiti: cu niciun pret nu folositi fulgii de cocos de prin super si hiper si uber marketuri! Sunt fazi, plini de adaosuri, sunt oricum, numai ok nu. Am testat cu ei si am stricat totul. Noi folosim fulgi de cocos de la Bio King pe care ne e cel mai usor sa-i gasim la Ki-Life.

Un guacamole perfect

Dar sunt nerbdtoare s v spun de guacamolele perfect:) Ingredientele sunt the following: - 1 avocado - Zeama de la o jumtate de lmie - 1 linguri de miere - O roie mricic - 2 fire de ceap verde sau o ceap roie - 2 cei de usturoi - 1 lingur sos de soia - Sare i boia de ardei dulce dup gust - 1 lingur ulei de msline picant Recomand cu cldur avocado de la Mega Image, pentru c sunt ok, rmn fr pete dup coacere i se gsesc din abunden. Se achiziioneaz cnd e tare ca piatra i se coace cu rbdare acas, uneori chiar i 5 zile. Pentru un proces mai rapid avocado se pune ntr-o pung de hrtie colorat! Ideea e c ntoteauna exist ntrebarea dac e suficient de copt, coaja netrdnd acest aspect. Ei bine, avocado trebuie s fie moale, dar nu ca un burete! Trebuie s simi cum prinde uor forma degetelor tale strnse n jurul lui! La mine, n punga de copt dureaz cam trei zile. O ateptare worthwhile, v garantez! Aadar se ia un avocado copt i se decojete ca o banan sta e testul crucial care zice c e bine copt sau nu, dup caz. Se secioneaz n dou cu o palet de plastic sau un cuit japonez de ceramic (pentru fioi sau bnoi, zic asta), innd cont c la mijloc este un smbure mricel ce nu va fi folosit. Cic dac foloseti metal dilitezi pn la 65% din calitile miraculoase, iar noi vrem s facem guacamolele perfect aa c ne inem departe de cuite clasice. Cu aceeasi palet de plastic te strduieti puin s pasezi cremosul avocado, cci da nu folosim nici blenderul! Torni apoi zeama de la o jumtate de lmie peste el i pui o linguri de miere bio;) Separat tai o roie mricic n cubulee de 1 cm, toci dou fire de ceap verde (e la fel de bun i ceapa roie) i pasezi doi cei de usturoi. Combini totul dup care la final adaugi the finishing touches: sosul de soia (eu folosesc varianta Shoyu bio de la KiLife), sare cu moderaie, boiaua de ardei dulce i uleiul de msline presat la rece n care s-au macerat de cteva zile civa chilli mici.

Sun burgers

Reteta Ani phyo Ingrediente-2-3 bucati tulpina telina 78

-1 ceapa mica -1 ardei rosu mediu -1 cana seminte floarea soarelui rasnite -jumate cana seminte in rasnite -sare,oregano -apa (optional) Preparare-telina,ceapa si ardeiul se maruntesc in robot.Se amesteca bine toate ingredientele intrun bol.Daca nu aveti robot se taie marunt telina,ceapa si ardeiul.Se formeaza burgeri si se deshidrateaza pentru 3-4 ore.Daca nu aveti deshidrator se pot manca burgeri si fara a fi deshidratati. Daca maruntiti legumele in robot nu mai este nevoie sa adaugati apa.

Hamburger raw vegan

Ingrediente-2 cani ciuperci maruntite -1 cana nuci hidratate 12 ore -1 cana morcov tocat marunt -1 cana ceapa tocata marunt -125 gr seminte in rasnite -2 Lg ulei presat la rece -75 ml sos soia -condimente(sare,maghiran,salvie,cimbru,oregano,piper,boia iute,boia dulce,etc) Preparare-1.nucile se maruntesc in robot 2.morcovii si ceapa se maruntesc in robot 3.ciupercile se maruntesc in robot 4.se amesteca toate ingredientele bine 5.se formeaza hamburgeri 6.se deshidreateaza 3-4 ore in deshidrator 79

Ciuperci marinate

Ingrediente-ciuperci -ulei presat la rece -sos soia -2-3 catei usturoi Preparare-ciupercile se taie bucati si se amesteca cu uleiul,sosul de soia si usturoiul.Se baga la frigider si se lasa la marinat peste noapte

Supa rosii

Ingrediente-2 rosii -1 rosie deshidratata -1 ardei kapia rosu - 1 ardei gras verde -1 ceapa deshidratata -1 fir ceapa verde -putin ulei -sare,piper,boia,etc -apa -leustean sau patrunjel Preparare- toate ingredientele se baga in blender in afara de ceapa verde pana rezulta o pasta.Se decoreaza cu ceapa verde tocata marunt

,,Cartofi prajiti,,

80

,,Cartofi prajiti,,
Ingrediente-1 gulie -condimente:sare,piper,boia iute,boia dulce -ulei floarea soarelui Preparare-se taie gulia si se amesteca cu condimentele si uleiul

Sos usturoi
Ingrediente- 1 cana caju inmuiat cel putin 2 ore in apa zeama de la o jumatate lamaie -sare,piper -50 ml ulei -2 catei usturoi -apa Preparare-toate ingredientele se blenduiesc pana rezulta o pasta cremoasa

Legume marinate

Ingrediente-1 rosie -1 morcove mic -1 ardei rosu -1 dovlecel mic -zeama de lamaie -ulei -sare,busuioc,cimbru Preparare-legumele se taie felii subtiri se adauga zeama de lamaie ,uleiul si condimentele .Se amesteca bine si se lasa la frigider peste noapte.

81

Maioneza

Ingrediente-1 cana migdale inmuiate 8 ore in apa(eu am inlaturat pielita) -100 ml ulei de masline sau floarea soarelui -zeama de la o lamaie -200 ml apa -1 catel usturoi -1 lingura otet -1 lingurita sare Preparere-toate ingredientele se blenduiesc pana se face pasta

Tabbouleh reteta imbunatatita

Ingrediente: 4 rosii, o legatura patrunjel, usturoi, 1/2 ceasca susan crud, sare, o lamaie, optional ulei extravirgin de masline. Tocati rosiile si patrunjelul, pisati usturoiul si le amestecati cu sare si mult suc de lamaie. Rasniti susanul si incorporati in salata apoi adaugati ulei. Imbunatatirile: Am eliminat cerealele pt ca nu sunt sanatoase. Am rasnit susanul ca sa poata fi digerat. Am pus mai mult suc de lamaie care dizolva grasimile (susanul si uleiul) si ajuta la absorbtia eficienta a fierului din patrunjel.

Salata verde cu ciuperci si telina

Ingrediente: 1/2 salata verde, 3 ciuperci champignion, 1 dovlecel mic, o ceapa mica , 2 linguri telina in sare, patrunjel tocat, suc lamaie, ulei presat la rece din floarea soarelui. Taiati ciupercile si ceapa in felii apoi amestecati cu patrunjel, telina in sare, si ulei. Rupeti salata cu mana si asezati-o in bol. Peste ea puneti felii subtiri de dovlecel si stropiti cu suc de lamaie. Asezati in centru amestecul de ciuperci.

Telina in sare

82

Telina in sare este sosul de soia romanesc. E usor de facut. Va trebuie doar o telina (radacina cu frunze) si sare de muraturi. Spalati si curatati apoi radeti radacina pe razatoarea mica si tocati frunzele marunt. Intr-un borcan oparit puneti un strat de telina unul de sare pana se termina telina. Presati bine cu furculita si puneti capacul. Se poate pastra in beci sau la frigider. Adaugati cate o lingura in salata in loc de sare. Sos din Seminte de Floarea-Soarelui INGREDIENTE: - seminte de floarea-soarelui - suc de lamaie dupa gust - usturoi, sare, boia iute, oregano PREPARARE: Tine semintele in apa 8 ore si apoi clateste-le cu apa rece. Intr-un robot de bucatarie amesteca ingredientele pana se fac pasta. Adauga apa pana ajungi la consistenta dorita. Folositi acest sos peste salata sau pastele crude ori la raw lasagna. Sos de Spanac si Usturoi INGREDIENTE: - spanac proaspat - o lingura ulei de masline presat la rece - usturoi, sare, piper PREPARARE: Intr-un robot de bucatarie amesteca toate ingredientele. Daca este nevoie adauga putina apa. Folositi acest sos peste salata sau pastele crude ori la raw lasagna. Sos de Rosii in Stil Italian INGREDIENTE: - 4 rosii coapte - 1-2 rosii uscate la soare (hidratate 30 min) - 2 linguri ulei masline presat la rece 83

- 2-3 catei de usturoi - condimente dupa gust: sare, piper, oregano, maghiran, cimbru PREPARARE: Amestecati toate ingredientele intr-un aparat de bucatarie. Daca este nevoie adaugati si apa in care au stat rosiile. Folositi acest sos peste salata sau pastele crude sau la raw lasagna. Salata de brocoli cu gulie

Ingrediente: 100 gr brocoli, 200 gr gulie, 100 gr masline, 100 gr castraveti acri, 30 gr ceapa rosie, suc de lamaie, ulei presat la rece, sare, marar. Mod de preparare: Brocoli il taiati bucati mai mici, castravetii felioare, ceapa rondele subtiri, iar gulia data pe razatoarea mare. Condimentati dupa gust.

Crema de tofu cu verdeata

Ingrediente: 150 gr tofu, 2-3 linguri lapte sau smantana de soia, 2 fire marar, 2 fire patrunjel, 1 fir ceapa verde. Mod de preparare: Tofu se piseaza bine cu furculita si se amesteca impreuna cu verdeturile tocate marunt si laptele de soia. In loc de verdeturi puteti incerca si alte combinatii: tofu + chimen, tofu + castravete murat + marar, etc

Salata de conopida cu rosii

Ingrediente: 400 gr cartofi fierti (2 buc), 250 gr conopida, 30 gr ceapa, 4 rosii, 3 linguri seminte de dovleac crude, 3 linguri seminte de floarea-soarelui crude, 2 linguri ulei presat la rece, marar, nucsoara, sare. Mod de preparare: Cartofi ii pisati cu furculita. Conopida si ceapa le tocati marunt. Semintele se rasnesc dar nu prea mult. Se amesteca toate ingredientele, se condimenteaza si se framanta putin cu mana ca sa se lege cartoful. Taiati rosiile in jumatate si le scobiti cu o lingura apoi le umpleti cu salata de conopida si presarati putin marar.

Paste cu rucola

Ingrediente: 150 gr paste fainoase din porumb, 30 gr rucola (cantarite uscate), 50 gr alune caju crude, praf de usturoi, 1 lingura ulei de masline presat la rece, piper/boia, sare. Mod de preparare: Fierbeti pastele conform instructiunilor de pe ambalaj. Alunele rasnite le puneti intr-un tocator electric impreuna cu rucola si mixati bine. Condimentati, adaugati uleiul si amestecati bine cu o lingura pana ce se formeaza o crema groasa pe care o puneti deasupra pastelor fierte.

84

Salata de avocado cu hrisca

Ingrediente: 100 gr avocado, 70 gr ciuperci proaspete, 70 gr ardei capia, 150 gr rosii, 30 gr ceapa, 50 gr hrisca, 50 gr telina apio, 20 gr (2 linguri) seminte de floarea-soarelui, sare, piper, marar, suc de lamaie. Mod de preparare: Hrisca spalata se pune in apa si se lasa peste noapte. A doua zi se scurge si se pune in salata. Legumele se taie cubulete si se amesteca bine 2-3 minute ca sa se topeasca avocado, dupa care adaugati hrisca si condimentele.

Pate din soia cu masline

Ingrediente: o ceasca boabe de soia uscate, 10 masline mari nesarate, o lingura ulei presat la rece, sare. Mod de preparare: Soia spalata se lasa peste noapte la inmuiat in multa apa. A doua zi se pune la fiert cu totul si se completeaza cu apa proaspata. Dupa ce s-au inmuiat strecuram boabele si le facem pasta impreuna cu maslinele. Condimentam cu sare si adaugam uleiul. Daca vreti mai moale, puteti adauga cateva linguri de apa in care a fiert soia. In imagine se vede doar jumatate din cantitatea care a rezulat. Puteti pastra 2-3 zile la frigider. Veti simti diferenta intre un pate vegetal preparat in casa si unul cumparat. In primul caz gustul este cu mult mai intens. Puteti inlocui maslinele cu ciuperci (fripte sau fierte), spanac oparit, verdeturi uscate (patrunjel, ceapa verde, marar, praf de usturoi). Boabele de soia le puteti inlocui cu orice tip de fasole, linte, mazare, naut.

Carole's White Christmas Soup

This recipe comes from Health Minister Carole Pettee who lives in Genoa, Illinois: "I have been in raw food preparation classes, and this past week we made this wonderful raw soup that I wanted to share with you. It's easy to make and will surely be a recipe you will make again and again. Winter is great for warm soup, but this RAW soup, with the added pinch of jalapeno, gives it a warm feeling when eaten." (You may want to double the recipe for this one.) Serves 2-3 1/2 cups Walnuts (soaked for 4-8 hours) 1 1/2 tablespoons Miso (white or dark) 1/2 cup Zucchini (chopped) 1/2 cup Red Pepper (chopped) 1/2 cup Tomato (diced) 1 tablespoon Garlic (minced) 1 tablespoon Dill (minced) (If available, fresh is best) 1 tablespoon Parsley (minced) (Fresh if possible) 1 tablespoon Green Onion (chopped) 1 teaspoon Jalapeno Pepper (or to taste - this gives the soup heat) 1 ear of Corn (cut from the cob) 1 cup water (add more if desired) 1/2 cup Extra Virgin Olive Oil Celtic Sea Salt to taste In food processor, put in all ingredients except for the corn, walnuts, miso, water, and olive oil, and pulse for a few seconds until all is coarsely chopped. Add corn and pulse for a few times more. DO NOT OVER PULSE as you want your vegetables to be chopped and not liquefied.

85

Put these ingredients in a bowl and set aside. In a blender, put walnuts, miso, water, olive oil, and Celtic Sea Salt and blend until liquefied. Pour over vegetables, stir, and serve. (Before serving, you can sprinkle some more chopped green onions on top of soup.) Carmella's Note: Gayle pretty much followed the recipe to the T, except that she used frozen corn and subbed half of the olive oil with avocado.

Zucchini Roll-ups Pate Du Soleil 3 cups hulled sunflower seeds, soaked 8-12 hours, sprouted 2-4 hours 1 cup lemon juice 2 red capsicums/peppers, roughly chopped 4 scallions (green onions), roughly chopped small onion roughly chopped cup raw tahini 2 tablespoons nama shoyu or other salty product 8 tablespoons coarsely chopped parsley 2-3 medium cloves garlic, minced teaspoon cayenne pepper 1. Soak sunflower seeds overnight. Drain. 2. Allow to sit out on counter for 2-4 hours (but no longer, if you are not ready to continue with recipe, rinse, drain and refrigerate to slow the sprouting process). 3. Rinse and drain. 4. If you have a large enough food processor just put all the ingredients in it, and run until pate is quite smooth. 5. Taste, adjust seasonings. The garlic flavor will develop and become stronger in a few hours. Notes: This pate can be made with nuts or a combination of seeds and nuts; when you make it with all sunflower seeds it will keep for a week or more in the refrigerator. Zucchini Roll-ups zucchini per person Pate du Soleil (enough to lightly cover each slice)
86

1. Thinly slice room temperature zucchini the long way using a mandolin on the thinnest setting. It is difficult to slice this thinly using a knife, but if you don't have a mandolin or other type of slicer, be sure your knife is very sharp and slice as thinly as possible. 2. Spread a thin layer of pate on each zucchini slice and place on dehydrator mesh tray. 3. Run the dehydrator and when the zucchinis are soft and flexible (2-4 hours) take the trays out and roll up the zucchini. You may have to hold them together with a toothpick. 4. Remove enough trays so roll-ups will fit back in to the dehydrator and dry until zucchinis are hard. 5. This could take as long as 24 hours. These will keep for some time. 6. Serve on a tray. They are so delicious just try to keep your guests from eating too many! Before they know it they will have eaten two zucchinis and 14 cup of pate before the meal even begins! Carmella's Notes: ~ For the Pate, we soaked the sunflower seeds for about 8 hours and skipped the sprouting step. We also added a bit more salt than was called for and replaced the jalapeno with a couple of dashes of cayenne. ~ If you're using a mandoline, I'd recommend slicing the zucchinis in half length-wise first. You'll get nicer and more uniform slices that way. If you happen to leave your slices a tad too long in the dehydrator and find them hard to roll up, simply spray them from underneath with a little water, allow to soften up and proceed. While preparing all those small yummy bites, I couldn't help but think of Cherie Soria's Crab Cakes recipe. With Gayle's agreement I decided to take them on as a project and make them for the tea. Yay! Vegan Bay "Crab" Cakes By Cherie Soria (as printed in Purely Delicious magazine) Serves 6 (Yields twelve 1/4 cup cakes) 1/2 C. dried porcini mushrooms, soaked for 1 hr, drained and diced
87

1 1/2 C. zucchini, spiralized 1 1/2 C. macadamia nuts, ground 1/4 C. onion, finely minced 1/4 C. celery, finely minced 2 Tbls. nutritional yeast 2 Tbls. lemon juice 2 Tbls. red bell pepper, very finely diced 2 tsp. kelp powder 2 tsp. ground golden flax seeds 1 Tbls. ground psyllium 1 tsp. garlic, pureed 1 tsp. red jalapeno, minced (or substitute cayenne pepper to taste) 1 tsp. Himalayan crystal salt 1. Using a pair of kitchen shears, cut the spiralized zucchini into pieces about one inch in length. (A spiral slicer and a chef's knife are perfect for this task.) 2. Combine the zucchini and all remaining ingredients in a mixing bowl and mix well. Add a few drops of water, if needed, to form a firm dough. 3. Using a 1/4 C. measure, create small cakes, about one inch deep. 4. Place the cakes on a nonstick dehydrator sheet and place in dehydrator at 120 degrees for 1 hour; then turn over to dehydrate the other side for another 1-2 hours. (This temperature will not be too hot to destroy the nutrients and enzymes, since the dough has enough water to stay cool during this time.) 5. Serve with a generous serving of Cocktail Sauce and/or Creamy Dill Sauce. Creamy Dill (Tartar) Sauce 1/4 C. cashews, soaked in water 4 hours 1 1/2 Tbls. lemon juice 2-3 Tbls. water, as needed 1/4 C. dill weed, minced 2 1/2 Tbls. capers (not typically a raw food) 2 Tbls. celery, minced 1 Tbls. horseradish 1 Tbls. red onion, minced 1/2 tsp. salt 1. Place cashews with lemon juice and enough water to form a thick, smooth cream. 2. Add remaining ingredients and pulse.
88

Mixture should have a slightly chunky texture. Serve over Crab Cakes. Carmella's Notes: ~ For the Crab Cakes, we used a mixture of macs and cashews. ~ For the Tartar Sauce, I modified the recipe a little; I subbed part of the capers with Bubbies' Dill Pickles, used less horseradish and omitted the red onion. Gayle spotted this next recipe at the last minute and decided to include it on the menu. Peeling and cutting the raw squash was a lot of work but the result was worth it; the little bundles were so festive, elegant and very tasty. Squash Beggars Purse with Pomegranate and Sage Posted by Susan on Rawmazing.com Wraps: 4 cups peeled and cubed squash 2 young coconuts, flesh from 1 cup water from coconut 1 cup ground flax seeds 1. Place all ingredients in high-speed blender. Blend until very smooth. 2. Spread thin on non-stick dehydrator sheets. 3. Dehydrate at 115 for 2-3 hours until dry but still flexible. Do not over dehydrate. 5. Peel from sheets, cut into 5 squares. Filling: 1 cup pumpkin seeds (soaked and drained) 1 cup almonds (soaked and drained) 1/4 olive oil 1/4 cup water 2 cups spinach leaves, packed 2 cups grated squash Orange, juice and zest from 1 tablespoon agave syrup 1 1/2 tablespoons dried sage
89

1 cup pomegranate seeds Salt and pepper to taste* 1. Place almonds, pumpkin seeds, water and oil in food processor. Process until finely blended. 2. Add spinach and process until finely chopped and well incorporated. Remove to bowl. 3. Add squash, orange juice and zest, optional agave, and dried sage. Stir to combine. 4. Stir in pomegranate seeds and salt and pepper to taste *I only use Himalayan Salt. Sage Cream Sauce 1 cup cashews, soaked and drained 3/4 cups water 2 teaspoons dried sage Salt and pepper to taste 1. Place all ingredients in high-speed blender and process until smooth. Assembly: Chives (we used ribbon) 1. Place spoonful of filling in center of wrap. Fold sides up and tie with chives. 2. Place spoonful of sauce on plate, and place the purse on the sauce. Collard Wraps Wraps are so easy to assemble and so colorful! There was Cauliflower Rice left over from a meal we enjoyed a couple of days before so Gayle used it as part of the filling. The rice by itself tasted quite bland so she mixed in some of Cafe Gratitude's Salsa Verde. Mexican Cauliflower Rice Posted on the Low Fat Recipes blog here - 1 head cauliflower - 3 medium size tomatoes - 1 cucumber
90

- 3 stalks celery - handful cilantro, or more to taste - juice of 1/2 lemon 1. Pulse cauliflower in food processor until it's the size of rice. Or chop finely if you don't have a processor. Place in large bowl. 2. Pulse remaining ingredients in processor until still slightly chunky. 3. Mix the tomato mixture into the cauliflower mixture. And voila - Mexican cauliflower rice! Assembly First wash and destem the collard greens. Place a few spoonfuls of the Cauliflower Rice/Salsa mixture at one end of the half collard leaf, then top it with julienned red bell pepper, turnip and cucumber and asparagus spears. Blondie Cashew Freezer Fudge From Jennifer Cornbleet's Learn Raw Food site Yield: 8 servings When you feel like going out to buy a candy bar, stop, make this freezer fudge, and vanquish your craving! 2 cups raw cashew butter 2/3 cup dark agave syrup or maple syrup 1 tablespoon virgin coconut oil, melted 2 teaspoons vanilla extract 1/2 teaspoon salt 1/2 cup raw cashews, coarsely choppeds Place the cashew butter, agave syrup, coconut oil, vanilla extract, and salt in a food processor and process until smooth. Add the cashews and pulse just until mixed. Press the mixture into an 8-inch glass baking dish. Place in the freezer for at least 2 hours before serving. Cut into squares. Stored in a sealed container in the freezer, Blondie Cashew Freezer Fudge will keep for 3 months. Gayle's Mods: She used a little over 1/3 cup light agave syrup instead of the full amount.
91

I had blogged about Russell's Mince Pies ages ago but the recipe we used for the tea was slightly different. Mince Pies with Cashew Icing Posted on Russell James' blog here Yields 10 12 pies For the crust 2 c cashews 1 c raw oat flour* 1/4 c agave nectar 2 T water 3 T lemon juice Pinch salt Grind all ingredients in a food processor until thoroughly mixed. Press the mixture into a tart/muffin tray that has been lined in Clingfilm (plastic wrap) and dehydrate at 105 degrees F for 2-3 hours. Remove the crusts from the cases and dehydrate out of the case for a further 8+ hours, on the mesh dehydrator sheet. *Raw out flour is made by milling raw oats in a coffee grinder or high-speed blender. If you dont have raw oats available and you dont mind using oats that have been steamed to preserve shelf life, then non-raw oats will also work. For the filling 1 1/2 c soft dates, stones and flowers removed 1/2 c orange juice 2 apples, chopped small 1 1/2 t mixed spice 1 c raisins, roughly chopped Pinch salt Grind all ingredients except the apple and raisins until they form a paste. Add in the apple and raisins and process for a further 5 10 seconds until fully combined.
92

 Fill each of the cases with a little of the mixture then top with the cashew icing and a pinch of the nutmeg. For the cashew icing 1 1/2 c cashews 1 T lemon juice Pinch salt 3 T coconut oil 1/4 c agave 1/2 c water Blend all ingredients in a high-speed blender until completely smooth. To garnish Pinch nutmeg Gayle's Mods: She replaced the raisins with dried fruit sweetened cranberries. Very good! Red Beet Ravioli The colors in this dish are amazing: the bright blush of beets, the sunniness of yellow or orange pepper sauce, the summer-green herbs. When in season, experiment with candy stripe beets and try other herbs for the cashew filling. We use Sicilian pistachios that we buy at a Middle Eastern market. Theyre a darker green and better-tasting than other types, especially when raw. Originally I tried to make red beet gnocchi using beet juice and ground up whole beets with other ingredients. They came out tasty, but our kitchen looked as if a gruesome crime had been committed. So I deconstructed the components a bit and came up with these much more manageable raviolis instead. - SM For the filling: 3 cups cashew nuts, soaked for 2 hours or more 1/4 cup lemon juice 1 tablespoon grated lemon zest 1/4 cup nutritional yeast 1 1/4 to 2 teaspoons salt 2 green onions, white and 1 inch green, minced 3 tablespoons minced tarragon 2 tablespoons minced parsley In a food processor, blend the nuts, lemon juice and zest, yeast, and salt until
93

smooth. Transfer the filling to a medium bowl and fold in the onions, tarragon, and parsley. Taste for seasoning and add more salt or lemon juice, if needed. The filling should have the consistency of ricotta cheese. Store it covered in the refrigerator if not using right away; it tastes best if you bring it back to room temperature before assembling and serving. For the pepper puree: 3 yellow or orange bell peppers, cored and cleaned 1 tablespoon lemon juice 1 green onion, white part only 1/2 teaspoon salt 1 tablespoon olive oil 1/2 cup pine nuts (plus 2 tablespoons, if needed), soaked 30 mins to 1 hour 1 small pinch ground (or fresh) turmeric (optional, for added color) In a Vita-Mix or high-speed blender, blend all the ingredients until smooth. If the sauce is too liquid, add an additional 1 to 2 tablespoons of soaked pine nuts. Place in a squeeze bottle or other cover container and refrigerate if not using right away. For the assembly: 1 large bunch red beets (2 inches diameter or more) 2 to 3 tablespoons macadamia oil, other nut oil, or extra-virgin olive oil 1 to 2 tablespoons lemon juice Coarse sea salt 1 handful chopped pistachios, preferably Sicilian 1 teaspoon pistachio, other nut oil, or extra-virgin olive oil 1 small handful fresh tarragon leaves, torn or left whole Freshly ground black pepper Micro-greens for garnish (optional) 1. Using a mandolin, slice the beets very thin (about 1/16 inch or less). Make stacks and cut into 2-inch squares. The size doesnt matter much, as long as they are all roughly the same. You should have at least fifty slices. In a medium bowl, add the beet slices, macadamia oil, lemon juice, and a generous pinch of sea salt. Toss to coat: there should be enough oil and lemon juice to coat all of the slices, but not so much that they are dripping liquid. 2. Arrange half the beet slices flat on serving plates. Place a generous dollop of the filling on each slice. Sauce the plates with the pepper puree, using either a squeeze bottle or just spooning it over the beets and filling (this way some of the sauce will be inside each ravioli). Top each ravioli with a beet slice, pressing down gently.
94

3. In a small bowl, toss the chopped pistachios with the oil and a pinch of sea salt. Sprinkle each ravioli with the pistachios and top with the tarragon. Grind a bit of black pepper over the plates and garnish with micro-greens, if desired. We use beet micro-greens at the restaurant -- theyre pretty and delicate. Serves 6 as a starter or 4 as a main course.

Burgeri (chiftelu e) cu dou sosuri

Timp necesar: 20-30 minute + (4 ore la deshidrator)/9 ore pe calorifer Echipament: cuit, blender, deshidrator* Ingrediente pentru burgeri: blenduim: * 2 tulpini elin sau apio (100 gr) * 1/2 de ceap medie / sau 2 cei usturoi (eu nu suport ceapa) * 1 ardei gras (sau 1/2 dac e prea voinic) * praf sare * oregano * 150-200 gr semine de floarea-soarelui, mcinate (ncepi cu 150 gr, dac e prea moale aluatul, mai adaugi) * 70-100 gr semine de in, mcinate (omega-3, yupi!) * 40-50 ml ap Aluatul trebuie s ias uor de modelat- experimenteaz cu cantitile. Ani Phyo zice 100 gr semine de in, 200 gr semine de floarea-soarelui, dar eu n-am avut nevoie de ntreaga cantitate. chiftele pe calorifer Dac vrei chiftele calde- cci, unora le plac reci , ideal ar fi s fie deshidratate o noapte pe calorifer (farfurie, foaie de copt+ chiftele), sau de ce nu, chiar la deshidrator (4 ore). Sosurile sunt rapide, delicioase, i cel mai bine- nu ai cum s dai gre. Ingrediente pentru sos de mutar: a se da prin blender: * 4 lg boabe mutar (sau 3, dac nu vrei iute-iuteee) * 1 lg miere * 2 lg ap * 1 lg oet * 2-4 lg suc lmie * 1/4 lg turmeric (pentru culoare) * 50-70 ml ulei de msline Ingrediente pentru ketchup: blender, tot el: 95

* 1 roie medie * 3 curmale fr smburi, pre-nmuiate * 50 ml ulei msline * praf sare * 4 stropi oet de mere * 1 roie uscat mic, tiat sau pre-nmuiat Asamblare burger deschis: Pinic, burger, sosuri, legume.

Not: Pinicile le-am luat de la casa rawz. Sunt de hric, cu chimen. Pinici deshidratate se pot face i pe calorifer, dac ai rbdare. Tart cu spanac i ciuperci Timp necesar: 20-30 minute + 9 ore (deshidrator) / 10-15 minute (cuptor prenchis) Echipament necesar: mn+cuit, blender, cuptor prenchis Ingrediente: * o caserol de ciuperci pleurotus * 50 ml ulei extra-/virgin de msline * suc de la 1/2 lmie * 3 Lg Sos soia, tamari sau nama shoyu * 500 gr spanac * un bol mediu de praz (sau ceap) * 300-400 gr caju (sau un amestec de caju i semine de floarea-soarelui) * 200 ml ap * rozmarin, piper alb, boia dulce * turmeric (opional) Cu o sear nainte se las la marinat ciupercile tiate, ntr-un amestec de ulei de msline, suc de lmie i sos de soia. Se las la frigider, ntr-un recipient cu acoperi.

Asamblare 1. ncepem cu stratul de ciuperci; le scuturm puin de ulei, dar lsm destul, c e bun! Spanacul (sau alte frunze) se taie, sau se strivete cu minile, i se aaz peste ciuperci. 2. ntr-un blender/robot, pregtim brnza: seminele i caju-ul, sucul de lmie, rozmarinul, piperul i puin din sosul n care au stat ciupercile. Yum! Blend-uim, zic, pn iese o past puin mai consistent dect smntna. O ntindem peste spanac. 3. Decorm la sfrit cu inele de praz i turmeric. 4. Se deshidrateaz 9 ore, sau se las la cuptor (foc mic) 10-15 minute, doar ca s nu fie complet rece. 96

Baba Ghanoush 2-3 Cloves of garlic 1/2 C Cashews, soaked for at least 2 hours 1 Large Eggplant, diced frozen and thawed Juice from 1/2 lemon 2 T Olive Oil Pinch of Salt Advanced preparation: Peel, dice and freeze the eggplant. Thaw before you prepare the eggplant. Soak cashews. Start food processor and drop garlic, clove by clove into the spinning blade. It will fine dice it and throw it on the wall of the processor. Add the cashews and process until smooth. Add diced eggplant, lemon juice, olive oil and pinch of salt. Process until smooth. Enjoy with your choice of flat breads.

Basil and Raw Food

Basil Sun-Dried Tomato Spread (pictured)

1 cup Basil Walnut-Cashew spread (see below) 1/4 cup sun-dried tomatoes, chopped

Stir sun-dried tomatoes into spread. Use as a dip, or a topping on crackers or veggies. Basil Oil:

2 cups packed basil 1 cup cold pressed olive oil

1. Place basil and oil in blender. 2. Blend until well combined. 3. Strain. 4. This will keep in the refrigerator for a couple of weeks. Basil Walnut-Cashew Spread

2 cups cashews (soaked for 3 hours) 1/2 cup walnuts (soaked for 3 hours) 1/2 cup filtered water 2 tablespoons Basil Oil (see above) 2 cloves garlic 1 teaspoon lemon juice pinch Himalayan sea salt pinch ground pepper

Place all ingredients in food processor. Process until well blended. 97

Corn Chips & Guacamole

Raw Corn Chips

3 C Corn 1/4 Onion 1/2 T paprika 1/2 t. cayenne a pinch or two of Celtic Sea Salt

Place all ingredients in a food processor and blend until smooth. Spread on a teleflex sheet on dehydrator tray. Score the mixture before you start to dehydrate. Dehydrate 12 hours, flip and dehydrate until fully dry and crisp. Break apart at score lines. Makes one sheet. This recipe can easily be doubled. Guacamole

2 avocados, mashed 1 medium purple onion, diced 1 tomato, diced Juice from 1 lime 1/2 small, finely diced hot pepper Pinch of Celtic Sea Salt

Mix ingredients together. This makes a very chunky guacamole, which I like. Enjoy with the corn chips!

Sun dried Tomato Cashew Cheese Spread

Once again, in the interest of simplifying your life, we have a raw food recipe that can be used more than one way. You can start with the base, which can be eaten as it is, or get creative and add it to other ingredients to make the rawchoes. I used smoked sundried tomatoes to give it a little more depth. Sun Dried Tomato Cashew Cheese Spread

1 C. Cashews soaked for at least 6 hours and drained. 1/2 Shallot coarsely chopped Juice of one Lemon 1 Clove Garlic Pinch of Sea Salt 1/2 C Smoked Sun Dried Tomatoes

Turn on food processor and while blade is running, drop the clove of garlic in. Once it is chopped, add the cashews, shallot, lemon juice and pinch of sea salt. Process until a thick paste forms. Add chopped sun dried tomatoes and process until tomatoes are incorporated into the mixture. There will still be some chunks of tomato. 98

Rawchos I recently served these to a non-raw friend and he thought they were great. And so much healthier without the standard corn chips and dairy. Layer Corn Flax Chips on plate. Crumble Sun-dried Tomato Cashew Cheese Spread on top of chips. Top with chopped avocado, tomatoes and Mock Sour Cream. Mock Sour Cream

1 Young Coconut (flesh from) 1/4 C soaked Cashews (soaked for at least 4 hours) Juice from 1/2 lemon Juice from 1/2 lime 1 T white Miso 1/2 C water Combine all ingredients in vitamix blender. Blend until smooth. Corn Flax Chips

6 C Frozen Corn 1 red pepper 2 limes (juice from) 2 cloves garlic 1 t cayenne 1 t paprika 1 C flax seeds, ground

Combine all ingredients in food processor and pulse until a paste is formed. Remove from processor and stir in the flax seeds. Spread onto teleflex sheets and score lightly. This batter is sticky so you may have to wet your hands when spreading it out. Dehydrate at 145 for 1 hour then 114 for 5-6 hours. Flip chips over, remove teflex sheets and finish dehydrating until dry.

Healthy Raw Onion Rings

I love converting unhealthy recipes to healthy raw food recipes. Onion rings were always one of my favorite treats, but I refuse to eat the deep fried variety anymore. They are soaked with oil and breaded with nothing that is health promoting. I still love them and wanted to find a healthy way to enjoy them. I have seen a few onion ring recipes but I wanted something that was similar to the traditional way of making them. Using the technique of soaking the onions, I employed almond milk. You will use the almond milk for soaking and also for breading for the rings. Once you make the milk, you save the nut pulp, dehydrate it and combine it with spices and a little flax. One warningyou really need to use a mild or sweet onion for this recipe or the onion flavor will be too strong. Onion Rings 99

Almond Milk:

1 C soaked almonds 4 C water

Combine soaked almonds and water in blender. Strain through nutmilk bag. Save the pulp and dehydrate it. Onion rings

1 Large Onion 4 C Almond Milk 3/4 C Almond Milk Pulp 1 C Ground Flax (3/4 C before grinding) 1 T. Smoked Paprika 1/2 t Ground Chipotle 1/2 t Salt

Slice onions and place in zip lock bag with almond milk. Soak while pulp is dehydrating. When pulp is done dehydrating, place in food processor with flax, spices and salt. Separate into two batches. If you use all of it at once, a lot of it will be come saturated and too wet to use. Splitting it into separate batches protects against waste. Drain onion rings, RESERVING milk. Dip onion ring in the milk, then in the almond flax mixture, dip in milk once again and then in almond flax mixture again to get a heavier coating. Dehydrate for 6 to 8 hours until almost dry. You want the onions to retain a little moisture, the breading should be dry.

Red Pepper Poppers

Pepper Poppers with Pine Nut Filling and Bacon The day before, make the bacon. Eggplant Bacon

1 Eggplant 2 T Olive Oil 1/4 C Water 1 t. Smoked Paprika 1/2 t. Ground Chipotle Peppers (I get them pre-ground) 2 T Agave

Using a vegetable peeler or mandolin, slice the eggplant into strips about 1/8 thick. Set aside. Mix together marinade ingredients. Place eggplant in marinade, making sure all is covered. Cover and let soak for 2-3 hours. Dehydrate at 116 for at least 12 hours, or until crisp. The day of: Pine Nut Filling

1 1/2 C Pine Nuts (presoak for 4-5 hours.) 100

1/2 C Cashews (pre-soak for 4-5 hours) 1 1/2 Lemons (juice from) 1/4 C Water 2 T Nutritional Yeast (not considered raw, but used frequently in raw food recipes) 1 T Smoked Paprika pinch salt 1/2 Red Pepper

Place all ingredients in food processor and process until smooth. Assembly

10 Cayenne Peppers Filling Eggplant Bacon

Cut peppers in half and remove seeds. I use plastic gloves when doing this. Be careful to not touch your face while doing this. The heat is in the seeds. Fill pepper halves with pine nut cheese and top with eggplant bacon. Enjoy!!

Sun Dried Tomato Pumpkin Seed Pesto

Sun Dried Tomato Pumpkin Seed Pesto

2 Cloves Garlic 1 C Pumpkin Seeds 1/4 C Olive Oil 1 t Lemon Juice Pinch Salt (optional) 1/2 C Basil Coarsly Chopped 1/3 C Sun Dried Tomatoes Coarsely Chopped

With food processor running, drop in cloves of garlic. Let process until garlic is chopped. Scrap down sides of the processor. Add pumpkin seeds, olive oil, lemon juice and salt. Process until very well combined and you have a pesto consistency. Add chopped basil. Process until well combined. Add Sun Dried Tomatoes and process until combined. To make appetizer: Place 1 slice of tomato on plate. Top with pesto. Sprinkle Pine Nut Parmesan on top. Sprinkle with Honey Balsamic Vinegar. Place basil leaf and sun dried tomato for garnish. Pine Nut Parmesan

1/2 C Pine Nuts Pinch Salt

Process pine nuts in food processor until a coarse meal is achieved. Be careful to not over process or you will have pine nut butter! 101

Honey Balsamic Add 2 T Raw Honey (or agave) to 1/4 C Balsamic Vinegar.

Three Raw Cheese Spreads

Starting with one basic spread, divide it and quickly make three dramatically different spreads. Think sweet cranberry walnut, savory garlic pepper rosemary and spicy chipotle sun dried tomato! I truly love these recipes. So fast, so easy, so versatile!

Cheese Spread Three Ways The Base:

3 C Cashews, Soaked 1 C Pine Nuts 1 Lemon (juice from) 1/4 C Water

Combine all ingredients in food processor and process until smooth. This will take a bit of time. You will want to stop and scrape down the sides, once in a while. Remove 2 cups and split between two bowls. (1 cup in each bowl.) Garlic Pepper Rosemary Spread To the remaining mixture that is in the bowl add:

2 Cloves Garlic, chopped 1 T Nutritional Yeast 1/2 t Salt 1 t Pepper 1 T Rosemary

Process until well mixed. Chill. Sundried Chipotle Spread

1 C Base 1/2 t Ground Chipotle 1 t Smoked Paprika 102

1/2 t. Salt 1 T Nutritional Yeast 1/3 C Sundried Tomatoes (softened and chopped)

Mix all ingredients together. Chill. Cranberry Walnut Spread

1 C Base 1 T Agave 1/2 C Dried Cranberries 1/2 C Chopped Walnuts

Mix all ingredients together, chill.

Raw Food Appetizers: Walnut Cranberry Crackers

Cranberry Walnut Crackers

4 C Walnuts (soaked overnight) 1 C Ground Flax 2 C Fresh Cranberries Coarsely Chopped 1 C Orange Juice (from fresh oranges) 1/4 C Agave

Place roughly chopped cranberries in bag with orange juice and 1/4 C raw agave. Marinate for 2 hours. Place walnuts in food processor. Process until finely chopped. Add cranberries, agave and orange juice and pulse until cranberries are well combined. Add flax and pulse until combined. Spread on non-stick sheets about 1/4 inch. Score. Dehydrate at 145 for 45 minutes then 116 for 3 hours. Peel off sheets and continue to dry until done. (6-8 more hours). Cranberry Orange Spread

1 Orange, juice and zest 1/2 C flesh from young coconut 1 C Cashews, soaked for 6 hours, drained 3 T Agave 1 C Fresh Cranberries

Place cranberries in processor and coarsely chop. Remove from processor and set aside. Place cashews, coconut flesh, orange juice, orange zest and agave in food processor. Process until very blended. Remove and stir in chopped cranberries. Makes about 2 cups.

Falafels the Raw Food Way

103

Falafels with Mango Pineapple Salsa Falafels:

3 C Sprouted Garbanzo Beans (chick peas) 1 C Chopped Onion 2 Cloves Garlic 1 C Sunflower Seeds 1/2 C Ground Flax Seeds 1/4 C Lemon Juice 1/4 C Parsley 2 T Olive Oil 2 t Coriander 3 t Cumin 1 T Nama Shoyu Alfalfa sprouts (for serving)

1. Sprout Garbanzo Beans. Place 2 C dry beans in a jar, cover with water and let soak for 24 hours. Make sure there is plenty of room in the jar as these will expand quite a bit. Drain off water and rinse 3 times a day until little sprouts appear. Usually 2-3 days. 2. Place sunflower seeds in food processor and grind until fine. Place ground sunflower seeds in large bowl. 3. With food processor running, drop 2 cloves of garlic in. Let run until garlic has been chopped. 4. Place sprouted garbanzo beans in food processor with garlic. Process until a mash is achieved. Remove to bowl with sunflower seeds. 5. Chop onion in food processor, pulsing until a very fine chop in achieved. Place in bowl with garbanzo bean mixture. 6. Chop parsley and add along with remaining ingredients to bean mixture. Combine well. 7. Shape into golf sized balls and dehydrate, beginning at 140 degrees for 1 hour and then reducing heat to 116 for 4 to 6 hours. You will want to check as they dehydrate. They should be crispy on the outside but still a little soft on the inside. Information on dehydrating can be found here: Dehydration for Raw Foods

Mango Pineapple Salsa

1 C Chopped Pineapple 1 C Chopped Mango 1 C Chopped Jicama 1/2 C Chopped Onion 3 T Finely Chopped Cilantro 1 Lime (juice from)

Mix all ingredients together. Let sit to marinate. 104

Sour Cream:

1/4 C Cashews (soaked for at least 2 hours) 1 Young Coconut (flesh from about 3/4 Cup) 2 T Lemon Juice pinch sea salt

Combine all ingredients in blender until smooth. Can add water to thin out if needed. To Serve:Create a bed of alfalfa sprouts, place falafel on top of the sprouts. Top with sour cream and serve with salsa.

Avocado Mango Broccoli Salad

Avocado Mango Broccoli Salad 2 ripe Avocados 2 ripe Mangoes 2 3 C chopped Broccoli 1/2 C chopped Red Onion 3/4 C Raisins Salt and Pepper to taste Combine all ingredients. Chill and serve!

Orange Pomegranate Salad

Orange Pomegranate Salad

2 C Romain lettuce, torn 1 Orange 1 C Pomegranate Seeds 1/2 C Pecans, chopped

Tear romaine and place on plate in a circle. Remove the membranes from the orange slices and place on top of the romaine. Sprinkle with the pomegranate seeds and top with the pecan pieces. Pour dressing over top. Orange Chia Seed Dressing

Juice from 1 Orange 105

1 T Agave 1 T Chia Seeds

Whisk all ingredients and pour on top of salad.

Salata tailandeza

Ingrediente: o punga de spanac Baby (achizionata de la Mega Image unde spanacul e mic, frumos si proaspat), 1 mango intreg (copt, dar nu atat de mult incat sa fie zemos; nu stiu cum s-a intamplat, Raul a cumparat un mango perfect: copt si taricel si fff gustos), 1 ceapa rosie mijlocie, 1 ardei kapia rosu, 1 morcov maricel si o mana mica de seminte de susan. Spanacului n-ai ce-i face decat sa-l speli temeinic; am observat ca se inmoaie un pic dupa asta, dar... coafura rezista:) Morcovul se face fasii subtiri, ardeiul kapia la fel, ceapa se taie rondele, mango cubulete, iar semintele de susan se imprastie la liber. Ca sa-si merita si numele de salata thailandeza, iata cum preparam sosul: 2 linguri ulei extra virgin de susan, 1 lingura ulei de masline presat la rece, 2 linguri sos de soia, zeama de la un sfert de lamaie si o lingurita plina de miere. Pentru o incorporare usoara, incepeti cu mierea, adaugati sosul de soia, frecati bine pana la omogenizare, apoi puneti pe rand restul lichidelor, avand grija ca dupa fiecare sa omogenizati inca o data si inca o data si inca o data. Sosul acesta, credeti-ma pe cuvant, merita tot efortul!

Salata Garbo

Ingrediente: 1 punga de spanac baby (deci cu frunze mici), 1 avocado bine copt, 1 ceapa rosie de marime mijlocie si 2 maini sanatoase de vlastari de floarea soarelui. Spanacul se spala si atat:) Avocado se curata de coaja si se taie in cubulete, ceapa se taie rondele, iar vlastarii se scot din cutie si se spala bine bine si atat:) Apoi vine sosul: 2 lingurite tahini, 1 catel de usturoi fara germenele de la mijloc (in felul acesta e mai usor digerabil si evitam si mirosul neplacut), 1 lingura ulei de masline presat la rece, zeama de la 1/2 lamaie, 1/2 lingurita de miere (optional), 2 linguri de apa, sare dupa gust si ta-nam 1 lingura de faina din seminte de in. Usturoiul se piseaza bine-bine-bine, apoi se amesteca cu restul ingredientelor si voila sosul pentru salata cu spanac Garbo.

Cheezecake de lmie
106

Timp necesar: 30 minute + lsat 4-5 ore sau peste noapte la frigider Echipament: cuit, blender, ceva cu care s macini nuci; o form rotund de prjituri (9 inch n reeta original) sau o caserol mare de ngheat eu am folosit caserola Ingrediente Pentru blat:

200 gr macadamia sau alt nuc, mcinat 5-10 curmale pasate 50 gr cocos ras

Pentru crem:

200-250 gr caju mcinat (n funcie de gust) suc de lmie ncepe cu 1/2 lmie i mai adaug, dac vrei mai acrior 4-6 lg unt de cocos ncepi cu 4, mai adaugi dac e nevoie miere ncepe cu 3 Lg vanilie, cteva picturi sau 1/2 baton sau 1 Lg 100 ml ap

Pentru topping:

70 gr merioare uscate puin ap 1/2 lg miere

Asamblare:Se amestec ingredientele pentru blat i se tapeteaz fundul caserolei. Crema e foarte dens i foarte bun, te saturi doar privind-o. Eh, i lund 3-10 lingurie aa (^^) Punem untul de cocos i mierea, dac e mai dens, mpreun la bain-marie. Cnd se uleific, le adugm peste celelalte ingrediente deja amestecate ntr-un bol mare. Acum, ai 2 opiuni: mixer sau blender, sau mn de femeie bionic/superman. Am ncercat cu mixerul. Crema cea fr cocoloae prea multe se revars i ea n caserol, peste blat. O punem la frigi sau congelator (sau pe balcon, tot e ger) s se ntreasc n timp ce facem topping-ul: amestecm ingredientele n blenderGata! Turnm i ntindem merioarele centrifugate peste a noastr brnz. E secret dar.. dac raportul miere/lmie e perfect, atunci are gust de brnz.

Hazelnut Chocolate Mousse

Hazelnuts and Chocolate are a wonderful combination. Nutella figured that one out years ago. My friend, Jessica made a request that I make a raw food recipe that contains hazelnuts and chocolate. This mousse was the perfect thing. By substituting almond milk and almond butter with hazelnut milk and hazelnut butter, the flavors balance beautifully. Everyone, raw or non raw will love this mousse. Made with cacao, avocados and hazelnuts, it is nutritious, and full of minerals, vitamins and powerful nutrients.

Hazelnut Chocolate Mousse

107

Hazelnut Milk:

1 C Hazelnuts (soaked for 3 hours) 3 C Water

Place hazelnuts and water in blender (I used a vitamix). Blend very well. Strain through nutmilk bag. Hazelnut Butter:

2 C Hazelnuts (not soaked, dry) 2 T. Olive Oil

Follow instructions for almond butter here: Almond Butter. Hazelnut butter takes longer and you will want to add a little olive oil towards the end of processing. Make the Mousse: Place 2 avocados in the food processor. Add 1/2 C. Hazelnut Butter Add the 1 C of Hazelnut Milk Add 3/4 C Cacao and the 1/2 C Agave and Process until smooth! Hazelnut Chocolate Mousse:

2 Avocados 1/2 C Hazelnut Butter 1 C Hazelnut Milk 3/4 C Cacao Powder 1/2 C Agave Nectar

Place all ingredients in food processor. Process until very smooth. Refrigerate before serving. Top with grated hazelnuts if desired.

Raw Recipe: Almond Butter

Making nut butters can be a little tricky. I used to think that I had to do them in my Vitamix, which would drive me batty with all the scraping down that was required. Other times, I would have a fail, only because I quit too early. I didnt realize how much time it takes, and the process that the nuts have to go through. But if you have a little patience, you can make nut butters that are fabulous. You will never want to buy them again! Almond Butter

2 C Almonds 1 T Raw Honey (optional) 1/2 t Sea Salt (optional)

108

Place almonds in food processor. Process for 8-12 minutes. You will need to scrape down the sides in the beginning. If you choose to use the honey and salt, stir in by hand after the butter is made as it will seize the mixture if you try to add it before. After 2 minutes it will look like this. After 4 minutes it will look like this. After 6 minutes it will look like this. Around 8 minutes, the almond mixture will ball up. Just let it keep going. At 10 minutes it has begun to redistribute, but it is not done yet. You want to wait until the oils get released. At 12 minutes the almonds have released their oil and the butter is ready! If you want to add honey or salt, stir it in by hand. *Chefs Note: If using soaked, dehydrated almonds, you may need to add a little oil.

Raw Holiday Fudge

1 recipe almond butter, recipe here: Almond Butter 1/2 cup cacao powder 3 tablespoons agave nectar 2 tablespoons coconut oil 1/2 cup dried cranberries, chopped 1/2 cup dried apricots, chopped 1/2 cup dried golden raisins 1/2 cup chopped pecans

1. Make almond butter. 2. Mix in cacao, agave nectar and coconut oil. 3. Mix in dried cranberries, apricots, raisins, and pecans. 4. Press into 8 x 8 pan and refrigerate until set. Cut into 1 inch squares. Makes 64, 1-inch pieces.

Pesto and other Basil Tricks

Traditional pesto is made from basil, pine nuts, olive oil, garlic and Parmesan cheese. We can still use the basil, olive oil and garlic, but since pine nuts have become insanely expensive lately, and Parmesan cheese doesnt fit the bill for a raw food recipe, I decided to take a stab at Walnut Pesto! As you know, Walnuts are packed with nutrition. And pesto is just yummy. You can serve this over veggie noodles, spoon it on tomatoes, turn it into a dip, put it on your raw pizzas, and incorporate it in many other raw food recipes. In todays post you will find 3 raw food recipes! One for Basil Walnut Pesto, one for Basil Walnut Pesto Cream and finally a great way to use that Basil Walnut Pesto Cream over zucchini noodles and veggies! There are also some tips for freezing basil after the recipes! Pesto is bursting with the flavor of basil and garlic. It freezes well and can quickly convert the simplest veggies into a great meal that is bursting with flavor. It is a great way to use and store your basil. You can find another delicious raw food recipe for pumpkin seed pesto here: Pumpkin Seed Pesto 109

Walnut Basil Pesto

2 cup basil leaves, packed 1/2 cup walnuts 1/2 cup olive oil 4 cloves garlic squeeze of lemon juice

1. With food processor running, drop in two cloves of garlic. 2. Stop machine and add basil and walnuts. Pulse until well chopped. 3. Add olive oil and lemon juice and pulse until well combined. * Makes 1 1/2 cup pesto. Chefs note: I love garlic and have loaded this pesto with it. You can definitely cut back if you wish. To Freeze, place in ice cube trays, freeze then move to storage container and keep in freezer. Walnut Basil Pesto Cream Sauce

1 cup cashews 3/4 cup filtered water 5 tablespoons Basil Walnut Pesto, divided

1. Soak cashews for about 3 hours to soften. 2. In high-speed blender, blend cashews, and water until smooth. 3. Add 2 tablespoons of the Basil Walnut Pesto and blend well. 3. Remove to bowl and stir in 3 more tablespoons of the basil-walnut pesto. *Makes 1 cup of sauce. Basil Walnut Pesto Cream with Veggies

1 cup Basil Walnut Pesto Cream 2 medium zucchinis 1 cup cherry tomatoes, halved 1 cup mushrooms, sliced 1/4 cup pine nuts, optional

1. Put the zucchini through the spiralizer to make noodles. 2. Toss together zucchini noodles, tomatoes, mushrooms and 1/2 to 1 cup of the Basil Walnut Pesto Sauce. 3. Top with pine nuts and serve. Freezing Basil There are a few ways you can freeze basil. 1. Chop fine, toss with a little olive oil to coat and freeze. 2. Add chopped basil to an ice cube tray filled with water. Add 1 tsp. to each space filled with the water. Freeze the basil into ice cubes. Melt the cubes when needed. 3. Process the basil in your food processor with enough oil to make a paste. Freeze the paste. 110

4. Place basil leaves on a cookie sheet and place in freezer. Once they are completely frozen, place in containers. Note: I have had the best results with methods one and two.

Tomato Napoleon with Raw Basil Cheese

This little tomato Napoleon is quite simple but delicious. A quick and easy basil cashew cheese is combined with the layers of tomato and zucchini. It is a great end of summer treat. Tomato Napoleon with Basil Cashew Cheese and Basil Oil For each Napoleon you will need: 1 small tomato 2 slices zucchini (the same size as the tomato) Basil Cashew Cheese Spread Basil Oil Cut the tomato in thirds. Form a patty of the Cashew Cheese the same size as the tomato slice. Layer tomato slice, zucchini and cheese, repeat. Drizzle basil Oil over top. You can also add balsamic vinegar (highly recommended). Basil Cashew Cheese Spread 1 C Cashews, soaked at least 1 hour 2 T. Lemon Juice 1 Clove Garlic Pinch Salt 1 C basil leaves Start food processor. Drop clove of garlic into processor and run until garlic is chopped. Add cashews, lemon juice and salt. Place all ingredients except basil in food processor and process until smooth (it will be a little grainy). Add basil and pulse until basil is chopped up and combined into cheese. Basil Oil Finely chop 4 T basil and add to 1/4 C oil

111

Sun Dried Tomato Spread Two!

As promised on Tuesday, here is part two of the Sun Dried Tomato Spread Recipe! I am all about quick and easy raw food recipes, and it doesnt get any quicker and easier than this. By simply taking a half of a cup of the spread recipe posted Tuesday, adding a little water and a bunch of veggies, you have a super healthy, super quick, very tasty dinner. I used yellow squash for the noodles. Sun Dried Tomato and Veggie Pasta Marinated Mushrooms

2 C Mushrooms 3 T Nama Shoyu 3 T Olive Oil 1 T Agave (optional)

Slice mushrooms. Mix together nama shoyu, olive oil and agave (if desired). Poor over mushrooms, stir to combine. Let sit to marinate for at least 3-4 hours in the refrigerator. Sauce

1/2 C Sun Dried Tomato Spread (for recipe click: HERE) Pea Pods with Sun Dried Tomato Spread

1 C Cashews 1/2 C Pine Nuts 1/4 C Sun Dried Tomatoes (soft) 1/2 Lemon 1/2 Shallot (about 2 T) 1 Clove Garlic Pinch Celtic Sea Salt 1 C Fresh Pea Pods, split

Soak cashews and pine nuts until soft (at least 2 hours). Combine with the rest of the ingredients in food processor and process until smooth. Pipe into split pea pods. Chefs Note: You will have left over spread. It will keep in the refrigerator for at least 3-4 days. You can use this for the pasta recipe that will post tomorrow!

1/4 C Filtered Water 1 C Pea Pods, chopped 1/4 C Sun dried Tomatoes, chopped 2 Scallions, thinly sliced 2 Yellow Squash

Add water to sauce, whisk to thin out. Add chopped veggies and mix together. Make noodles with spiralizer or by thinly slicing squash. Top noodles with sauce. Serves 4. 112

Chefs Note: You can add tons of veggies to this sauce. Other favorites are broccoli and tomatoes.

Stuffed Mushrooms

Stuffed Mushrooms Ingredients:

4 C Mushrooms, divided 1/4 C Olive Oil 1/4 C + 2 T Nama Shoyu (divided) 1 T Agave (optional) 1 C Pumpkin seeds (soaked for 3+ hours) 1 C Sunflower seeds (soaked for 3+ hours) 1 T Water 1 Clove Garlic 1 Shallot 1/4 C Parsley 1 T Tarragon 1 T Thyme Pinch Salt Pinch Pepper

For the Marinated Mushrooms: 1: Remove the stems and gills from 2 cups of the mushrooms 2: Combine Nama Shoyu, Olive Oil and Agave 3. Place mushrooms and marinade in bowl, coat to combine. Let sit, stiring occasionally for at least 3 hours. Filling: 1. Finely chop garlic and shallot in food processor. Remove to bowl. 1. Place 2 C Mushrooms in food processor. Pulse until they are finely chopped. Put in bowl with garlic and shallots. 2. Drain sunflower seeds and pumpkin seeds. Process in food processor until a paste consistency is achieved. Add to bowl. 4. Stir in remaining ingredients, spoon into drained, marinated mushroom tops. Sprinkle tops with more tarragon. Chefs Notes: You can start the mushrooms marinating and the seeds soaking at the same time, about 3 hours prior. You will want to pat the mushrooms dry or they will be too oily.

Raw Sweet Potato Fries w/ Chipotle Mayo

Sweet Potato Fries

3 large sweet potatoes 113

1/2 C Nama Shoyu 1/2 C Olive Oil Slice sweet potatoes into fry shapes. These will dehydrate down quite a bit so I usually start with about 1/3 x 1/3. Mix together Nama Shoyu and olive oil. Pour into a large zip lock bag and add sweet potatoes. (you can also use any type container, just make sure that the potato slices are covered). Marinate over night. Drain, place on dehydrator screens, sprinkle with sea salt and dehydrate at 145 for 1/2 hour. Reduce temp to 115 and dehydrate until desired dryness is achieved. You will want to check them after about 4 hours. Some people like them very dry, I tend to like them less dehydrated. Chipotle Mayo

1 C Pine nuts (soaked) 2 T Olive Oil Juice from 1 Lemon 1/2 to 1 clove garlic 1/4 C Filtered Water 1/2 C young coconut flesh 3 t. Chipotle Seasoning

Place all ingredients in vitamix and blend until very smooth.

Stuffed Avocados with Chipotle Mayo

Stuffed Avocados with Chipotle Mayo

Chipolte Mayo (recipe: HERE) 3 Avocados 1 cup Jicama, diced 1/2 cup Celery, diced 1 1/2 cups Cherry Tomatoes, chopped 1 cup Sunflower Seeds 1/2 cup Sweet Onion, diced

Make chiptole mayo and set aside. Slice avocados in half, remove pit and set aside. Combine diced jicama, celery, cherry tomatoes, sunflower seeds and chopped onion. Stir in 1/2 to 1 cup of the chipotle mayo. Spoon into avocado halves.

Raw Spinach Mushroom Tart

114

If you want to make this tart like the picture, you will need baking rings. You can find them at any cooking store. Get the ones that are 3. Just think of the fun you could have with a couple of these babies in your kitchen! If you dont have access to the cutters, you can make this tart in a tart pan or even a pie plate. Just layer the in the same order. It will be beautiful, too! Spinach Mushroom Tarts Advanced Preparation: You will need to soak the almonds, cashews and marinate the mushrooms the night before. The crust will need to be dehydrated for 1-2 hours. Mushrooms:

2 C Mushrooms (I use a mix of different varieties) 1/3 C Olive Oil 1/3 C Balsamic Vinegar 1 T Raw Honey or Agave (optional)

Whisk together olive oil, balsamic vinegar and honey or agave. Place mushrooms in a bowl, pour marinade over mushrooms. Cover and let sit over night in the refrigerator. You can stir occasionally to make sure you get good distribution. Crust:

1 C Soaked almonds 1 C Hazelnuts 1/2 C Brown Flax Seeds pinch Celtic Sea Salt Pepper (to taste)

Drain almonds. Place in food processor with hazelnuts, flax seed, salt and pepper. Process until a coarse meal texture is achieved. Place enough in ring to make a layer about 1/3 thick. You want to pack it in. If you are using a pie plate, make a crust about 1/3 thick. Place in dehydrator for 1-2 hours at 115. Cool. Filling

2 C Soaked Cashews 1/2 Lemon (juice from) 1 Clove Garlic (roughly chopped) 3 T Shallots (roughly chopped) pinch Celtic Sea Salt 1 C Marinated Mushrooms (Drained) (save the second cup for topping) 1/2 C Spinach (wilted by rubbing between hands. Save a little for topping)

You will be making the filling in two steps. Begin by placing the cashews, lemon juice, garlic, shallots, and salt in the food processor. Process until smooth. Remove from food processor, mix in 1 cup of the mushrooms. Half the mixture and place in two separate bowls. To the second bowl, add the spinach that you have wilted by rubbing the leaves with your fingers. You are now ready to assemble the tart. 115

Get your crust. Your first layer will be the mushroom filling w/o spinach. Make this layer about 1 thick. Pat it in. Second layer will be the mixture with the spinach. Refrigerate for at least 1 hour. Un-mold if you are using the rings. Top with additional mushrooms and spinach.

One Raw Recipe Three Ways!

I have been working on a couple of raw food recipes that can be used to make three different meals. The first recipe in this series is Spinach Cashew Cheese Spread. It is great by itself, as a spread on crackers or to add to sandwich flat breads. With just a few additions we will turn it into a quiche, and a great zucchini pasta sauce. Spinach Cashew Cheese Spread Pictured with Onion Flax Crackers

1 C Cashews, soaked at least 6 hours Juice from 1 1/2 Lemons 1/4 C Olive Oil 1 Shallot, chopped 1 clove garlic, chopped 1/2 C Sundried Tomatoes, chopped 1 pinch Sea Salt 2 handfuls of spinach, separated (aprox 2 cups firmly packed)

Drain cashews and place in food processor. Add lemon juice and olive oil. Process until smooth. Add shallot, and garlic. Process until well blended. Add one handful of the spinach. Continue to process until spinach is well incorporated. Remove the mixture from the food processor. Hand chop the remaining handful of spinach and stir in. This is the base spread. Option 2: Spinach Veggie Quiche

Spinach Veggie Quiche

Pumpkin Seed Pine Nut Crust

1 Carrot, finely chopped 1/2 Shallot 1 C Pine Nuts 1/2 C Pumpkin Seeds

Chop carrot into 1 pieces and place in food processor. Process until very fine. Add 1/2 shallot, 1 C Pine Nuts. Pulse a few times to start to blend. Add 1/2 C Pumpkin Seeds. Process until you have a formable mass but not so much that you lose the integrity of all the seeds. I like to see chunks of them. It also makes for a better texture! Press into small pie plate. Dehydrate @ 145 for 1/2 hour.* Reduce heat and dehydrate 6 hours @ 114. *The higher temp will not compromise your food. The actual food temp never gets that high. This is a great technique I read about from Cafe Gratitude. It helps sweat the food, removes moisture and also decreases the dehydration time. 116

Spinach Veggie Quiche Filling

3/4 C Spinach Cashew Cheese Spread 1 C Cherry Tomatoes, halved 1 C Pea Pods, Chopped into 1/2 pieces 1/2 C Sundried Tomatoes (softened and chopped)

Mix together all ingredients and place in prepared quiche crust. Refrigerate at least a couple of hours to set up. Option 3: Spinach Cashew Zucchini Pasta

Spinach Cashew Zucchini Pasta

Zuchinni Pasta (made from zuchinni with spiral cutting blade) 1 C Cherry Tomatoes, halved 1 C Pea Pods, chopped 3/4 C Marinated, mushrooms 5 Scallions, sliced 1/2 C dried Sundried tomatoes, chopped 1/2 C Spinach Cheese Spread 1/4 C Water sea salt and pepper to taste

To marinate mushrooms: cut the mushroom into slices about 1/4 to 1/2 inch thick. Toss with 2 T of nami shoyu and 2 T oil and let sit for at least 1/2 hour. Mix 1/2 C Spinach Cheese Spread with 1/4 C water to create sauce. Add all other ingredients and toss.

Flat Bread Sampler

When eating a raw food diet, its always a good idea to have a selection of flat breads handy. They are fairly quick to make (other than the dehydration time), nutritious, and can be used for many things. Throw some veggies on one for a quick lunch, spread some cashew vegan cheese on another for a quick snack, and use them with raw dips for a quick, fresh treat. They are versatile! On this plate are Onion Sunflower Flat bread, Flax Wheat Berry Flat bread and Spicy Flax Flat bread. Onion Sunflower Flat Bread

3 C sprouted wheat berries 1 Sweet Onion coarsely chopped 1/4 C Nama Shoyu 1 C raw sunflower seeds 117

Place sprouted wheat berries in food processor. Process until a mash like consistency is achieved. Add Nama Shoyu, and onion. Process until combined but chunks of onion are still visible. Stir in by hand, the sunflower seeds. Spread 1/4 inch thick on teflex sheet. Score the mixture into desired shapes. Dehydrate 8 hours, flip and dehydrate until dry. Makes one sheet. Spicy Flax Crackers

3 C flax seeds, soaked for at least 6 hours 1 T. dried mustard 1/4 C Agave 1 shallot, chopped 1 clove garlic, chopped 3 T Nama Shoyu

Combine all ingredients in a food processor. Process until well blended. Spread on teleflex sheet and score. Dehydrate for 8 hours, flip and dehydrate until dry. Makes one sheet. Onion Flax Crackers

2 C Flax seeds soaked at least 6 hours 1 C ground flax seeds 1 Sweet onion, coarsely chopped 1 clove garlic, chopped 1/4 C Nama Shoyu 1/2 C Hemp seeds

Place all ingredients in food processor. Process until well combined. Spread on telelex sheet 1/4 thick and score. Dehydrate 8 hours, flip and dehydrate until dry.
Creamy Mushroom Soup

1-1/2 cups dried mushrooms 2 cups hot beef bouillon 4 cups milk 6 tbsp. flour 1/2 cup dried onions 1/4 cup margarine

Saut mushrooms and onions in margarine in a heavy saucepan for 5 minutes, stirring occasionally. Combine bouillon, milk, slat, and flour. Blend until smooth. Add to sauted mushrooms and onions. Cook over low heat until the mixture comes to a boil, stirring constantly. Garnish with parsley. Makes about 8 servings.

1 tsp. salt parsley for garnish Cup of Vegetable Soup

1/3 cup dried vegetable flakes (any combination -tomatoes, peas, onion, zucchini, celery, carrots, corn, potatoes, etc.) 1 tbsp bulgur wheat 1 tbsp small pasta 1/4 tsp dried parsley 1/4 tsp dried basil 1 pinch garlic powder 1 pinch onion powder

Place dried vegetables in blender and whirl until they are the size of small peas. Put these and other ingredients in thermos. Pour boiling broth and let sit. *Variations: Use boiling vegetable broth instead of water or meat broth. Use low sodium instant boullion powder - to taste; rehydrate with boiling water. Replace pasta with 'instant' rice or slightly cooked long grain rice. Use ramen noodles, discarding the high sodium 'flavor pack'. * Convenience Food:

118

Salt and pepper to taste

2 cups boiling broth (chicken or beef) Dried Pumkpin Seeds

Make this recipe in bulk and store in serving sized zip-lock bags. For quick lunch-to-go, empty contents of bag in a thermos. Heat water/broth in a glass measuring cup in the microwave.

Remove pumpkin seeds from the pumpkin. Wash thoroughly and remove any stringy pump from the seeds. Pat dry. Spread in a single layer on drying trays. If desired, sprinkle with seasoned or garlic salt. Dry at 110F - 120F until crisp, stirring frequently. Green Aztec Corn

3/4 cup dried onion 1 1/2 cup dired corn, rehydrated 1 cup sour cream 1/4 cup mild red salsa 1/4 tsp pepper 1/4 cup water 3/4 tsp salt 3 tablespoons butter 1 cup shredded Monterey Jack cheese

Saute onion in butter until soft. Add corn and water. Cover tightly and cook over medium heat for five minutes. Remove cover and over high heat, boil away most of the liquid. Stir in sour cream, cheeze, salsa, olives, salt and pepper. Heat thoroughly, but do not boil. Serves 6.

1 can chopped black olives

Green Bean Casserole

2 cups water 1 cup dried, cut green 1 cup white sauce 1/2 cup dried mushrooms 1/4 cup cheddar cheese 1/4 tsp onion powder

beans

Bring water to a boil. Add beans and cook to desired degree of firmness. Add sauce, without reconsituting, add onion powder. Simmer in saucepan until heated through. Or place in 1 quart casserole, top with bread crumbs or french fried onion rings, and bake at 325F for 30 to 35 minutes. Makes 4 servings.

Herbed Quiche

9" Pastry Shell 2 cups light cream 1-1/4 cups grated swiss cheese 4 eggs 1 tsp ground dill weed 1/8 tsp white pepper 4 tbsp dried parsley 1/2 tsp salt

Bake pie crust for 8 minutes. Beat together eggs, cream, salt, pepper, and herbs. Sprinkle the cheese over the bottom of the crust and pour in egg mixture. Bake for 15 minutes at 425F, then lower the heat to 350F and bake for 30 minutes more, or until a knife inserted in the center comes out clean. Serve in wedges.

Pumkpin Pie

1 tsp dried basil

2 cups pumpkin leather, broken in small pieces. 3 eggs 1 cup sugar 1 tsp salt 1 tsp cinnamon

Rehydrate pumpkin by adding enough water to cover; let stand while assembling other ingredients. Place all ingredients, including rehydrated pumpkin, in a blender. Blend to thick custard consistency. Pour into an unbaked pie shell. Bake at 425F for 15 minutes; reduce heat to 350F and bake another 45 minutes. Pie is ready when knife is inserted in center comes out clean. Cool and serve with whipped

119

1/2 tsp cloves 1 can evaporated milk 1/2 tsp ginger

cream.

Smoked Beef Jerky

4 pounds lean beef, cut into 1/4" strips 1/4 cup soy sauce 1/2 tsp hickory smoke flavoring 1/4 cup worcestershire sauce 1 tsp garlic powder 1/2 cup catsup

Blend all ingredients and soak meat strips in mixture. Keep refrigerated for 6 to 12 hours, stirring and turning meat occasionally in marinade. Once meat is marinated to desired strength, drain off excess and dry according to directions for jerky.

1 tsp cracked pepper

Strawberry - Rhubarb Crunch

1 cup dried strawberries 2 cups dried rhubarb 1/2 tsp salt 1 tsp cinnamon 3/4 cup flour 1-1/2 cups sugar 1/3 cup butter

Reconstitute rhubarb and strawberries in warm water. Place rhubarb and strawberries in 9" x 9" buttered baking dish. Sprinkle with salt and cinnamon. Mix flour and sugar together; cut in butter until crumbly. Spoon over rhubard and strawberries. Bake at 350F for 40 minutes.

Summer Salad Topping

3/4 cup dried onion flakes 1/4 cup each, dried red and green peppers 1/4 cup dried parsley 1/2 cup dried tomato flakes 1/2 cup dried crumbled carrots 1/4 cup sunflower seeds

Coarsely chop all ingredients in a blender. Make sure that all ingredients are thoroughly mixed. Store mixture in the refigerator with a tighly-fitted lid. To serve, sprinkle mixture over salads.

1/2 cup grated parmesan cheese Sweetheart Yogurt Leather Strawberry, cherry or raspberry pre-stirred yogurt Paraflexx Sheets Heart Shaped Cookie Cutter Cover each drying tray to be used with a Paraflexx sheet or plastic wrap. Use 1 carton of yogurt per tray. With yogurt at room temperature, empty cartons onto sheets. With a spatula smooth the yogurt into an 8-10" circle. Dry at 135F for 4 to 5 hours. When dried, yogurt will be shiny and non-sticky when lightly touched. With a heart shaped cookie cutter, cut 4-5 hearts out of cooled piece of yogurt. Cover each with plastic wrap and store. Turkey Tetrazzini

2 cups spaghetti, broken into small pieces

Rehydrate peppers and onions in 1 cup of hot water. Meanwhile, cook spaghetti. Drain and place in 9 x 12 x 13 baking dish or 2 quart

120

1 cup white sauce 1/2 cup dried, chopped green pepper 1 cup chicken or turkey broth 2 cups dried, cooked chicken or turkey 1/4 cup dried mushrooms 1 3/4 cups grated cheddar cheese 1/2 cup dried, chopped onions 1/2 tsp salt

casserole. Drain green peppers and onions; mix together with chicken or turkey, white sauce, mushrooms, broth, salt, pepper, and 1 1/4 cups grated cheese. Pour over cooked spaghetti, and sprinkle 1/2 cup grated cheese over top. Bake at 350F for 45 minutes.

Dash pepper

Marinated Zucchini with Veggies Marinade

2 tablespoons lemon juice 1 tablespoon agave (or sweetener of choice) 1 teaspoon grated ginger 1/3 cup olive oil 1 teaspoon thyme

1. Mix all ingredients together. Mushrooms:

2 cups portabello mushrooms 1/4 cup olive oil 3 tablespoons nama shoyu 2 tablespoons agave, or sweetener of choice

1. Cut mushrooms into slices 2. Mix together olive oil, nama shoyu and sweetener. Pour over mushrooms and marinate overnight. Assembly:

2 zucchinis, spiralized 2 carrots, grated 2 scallions, thinly sliced 121

marinated mushrooms, see above 1/2 cup pumpkin seeds

1. Place zucchini noodles in bowl, pour marinade over noodles and let sit in the refrigerator overnight. 2. Drain noodles and place in a circle on the plate. 3. Mix together carrots, scallions, mushrooms and pumpkin seeds. Place in the center of the noodle nest.

Simple Almond Cheese (recipe at end of post) Nut cheeses are a great item to have in your raw food recipe collection. They are tasty, easily support the addition of many herbs and spices, and will impress your raw and non-raw friends a like! There are a couple of different ways to make nut cheeses.

Macadamia Nut Cheese made with probiotics. (From the Rawmazing Holiday Book) Probiotics: Probably the easiest, but most expensive way to make the cheese is to use probiotics. I love how this cheese tastes and the texture is wonderful and it is quite fail-proof. The only drawback is the cost of the probiotics. Most recipes require at least a teaspoon, which can be more than half a bottle of capsules. On the plus side, the cheeses are wonderful, the probiotics dont require advanced preparation.

Cashew Cheese made with Rejuvelac (recipe here: Cheese) Rejuvelac: Raw Cheeses made with rejuvilac also have great taste and texture but can be a little more temperamental. Plus, you need to add a couple of days to your process to make the rejuvelac. The grain needs to be sprouted first and then made into rejuvelac. It can be a bit time consuming. That said, it makes a great cheese with wonderful, tangy taste and good texture.

Simple Almond Cheese (recipe follows)

122

Simple Cheese: Simple cheese spreads and simple cheeses can be made with just nuts and no fermentation process. I usually prefer these cheeses for spreads, but they can also be firmed up and dehydrated to form the rind. Different nuts not only taste different, but also will give different textures. Almonds make a clean tasting cheese that is a little grainy. Macadamias make a beautiful, creamy cheese that develops good firm texture. Cashews make a smooth, easy to flavor cheese that has a bit of a softer texture. Todays recipe is pretty simple. I started my cheese when I got up. I threw the ingredients in the food processor, spooned it into a nut-milk bad and tossed it in the refrigerator. The next morning, I took it out, patted it into a round and tossed it in the dehydrator (to form a rind). By the evening, it was ready to go! I hope I have inspired you to try your hand at nut cheese making. It is fun and tasty! Simple Almond Cheese

1 cup almonds, soaked, drained and skins removed 3/4 cup water 2 tablespoons olive oil 3 tablespoons lemon juice 1 clove garlic pinch Himalayan Salt 1. Soak almonds overnight in water. Drain and pop off skins. 2. Place all ingredients in food processor. Process until smooth. This will take a bit of time, dont rush. 3. Place nut mixture in nut-milk bad or colander lined with cheese cloth. 4. Give a light squeeze and place in refrigerator over-night to set up. 5. You can use the cheese at this point or if you want it more firm, place it in the dehydrator for 6+ hours (at 115 degrees) to form a rind. Soaked almonds with skins removed. It takes a little time but is very easy. They just pop right off.

The almonds should be well blended and smooth. The mixture in the nut-milk bag, before putting it in the refrigerator.

BBQ Brown Rice Crackers

I used organic, long grain brown rice for the flour, chia seeds for the binder and flavored them with a wonderful BBQ spice mix. These crackers have a wonderful, crisp texture that reminds me of brown rice crackers I have bought in the store. I am lucky enough to have a flour mill from Sunrise Flour Mills to grind the brown rice in. You can buy stone ground brown rice flour at your coop. If it is stone ground, it shouldnt have been interfered with. I love my mill and will be trying many other grains to see what fun combinations I can come up with. Brown Rice Almond BBQ Crackers 123

2 cups brown rice flour 1 cup almonds, soaked overnight, drained and rinsed 1/2 cup cup chia seeds soaked in 1 cup water 4 tablespoons bbq spice mix*

1. Place almonds in food processor and process until they resemble a fine crumb. Remove to bowl. 2. Stir in the rest of the ingredients. Combine well. 3. Spread on non-stick sheets about 1/4 inch thick. Dehydrate at 145 for 1 hour, reduce heat to 115 and dehydrate, flipping once during dehydration for 6-8 more hours or until dry. Dont worry about compromising the raw status, the food temperature never gets above 115 in that first hour. *I use BBQ spice mix from Penzeys spices.

Limonada Detoxifianta "Mihaela Gheorghita"

Prepara si bea limonada asta pret de 100 de zile ca sa: dizolvi calcifierile nocive; elimini toxinele [chimice]; intineresti [si cresti flexibilitatea] tesuturilor [inclusiv piele, unghii, par] Ingrediente: [pentru 1 persoana] 1 litri de apa pura [de izvor sau apa plata fara calciu, fluor si clor] 1 varf de cutit sare de Himalaya sau de mare [ne-rafinata!!! si fara iod!!!] 1 lamaie [curata coaja galbena prin razuire; foloseste lamaia cu tot cu pielita cea alba] 4-8 grame MSM [methyl sulphonyl methane]; [1 - 2 lingurite rase] 1-2 linguri miere [atentie la sursa, mierea incalzita este toxica!!] 2-4 lingurite zeolit pudra [sau 5-10 picaturi zeolit lichid] 5-10 picaturi acid fulvic [il aducem in curand] 2-3 linguri suc noni [sau 1-2 grame pudra de noni] Preparare: blenduieste toate ingredientele impreuna si bea aceasta limonada in decursul primelor 1-3 ore de la trezire.

Smoothie verde detoxifiant Una

Prepara si bea zmuti-ul pret de 30 de zile ca sa: salbesti 4-5 kg detoxifici ficatul alcalinizezi sangele innoiesti sangele refaci neuronii Ingrediente: [pentru 1 persoana] 2 banane [sau orice alt fruct/amestec de fructe zemoase si parfumate, cum sunt: mango, pere, pepene galben, afine, mure, zmeura, capsuni, etc] zeama de la 1 lamaie [pastreaza si adauga coaja rasa de la lamaie] 1 varf de cutit sare de Himalaya sau de mare [ne-rafinata!!! si fara iod!!!] cateva frunze de menta [sau 1 lingurita de menta uscata, sau o picatura ulei esential de menta] lingurita pudra de vanilie [sau betisor de vanilie] 124

1 blender plin de spanac [sau orice alte frunze verzi: salata verde, ridichii, morcovi, gulii, stevie, etc] 1-2 linguri miere [atentie la sursa, mierea incalzita este toxica!!] 10 grame spirulina [2 lingurite semi-rase] 5 grame chlorella [1 lingurita semi-rasa] Preparare: Pune toate ingredientele in blender cu 1 cana de apa; blenduieste-le pana ce obtii o pasta cremoasa; manancal cu lingura sau, fa ca mine, toarna apa pana ce umplii blenderul si bea beutura pe intreaga durata a zilei. Daca te apuca harnicia si faci rejuvelac, foloseste-l in loc de apa [zmuti-ul isi va pastra proprietatile intacte pentru timp mai indelungat]

Cereale de dimineata
Atentiune-atentiune: aceasta granola se poate manufactura si din nuci si seminte crude [adica ne-hidratate in prealabil] si va fi cel putin la fel de gustoasa ca si cea obtinuta din nucile cele muiate Ingrediente: [pentru 2 portii] cana de migdale [hidratate mimim 8 ore sau peste noapte si uscate: recomand 12 ore] cana de nuci [hidratate mimim 8 ore sau peste noapte si uscate; in cazul nucilor, se pare ca timpul ideal de hidratare este de 48 ore] cana seminte de floarea soarelui [hidratate mimim 8 ore sau peste noapte si uscate] cana stafide uscate Preparare: nucile si semintele sunt macinate in robotul de bucatarie; se adauga stafidele sau orice alt fel [sau orice amestec] de fructe uscate: goji berries, incan berries, afine uscate, etc; se adauga o cana de lapte si se mananca imediat :-) granola astfel obtinuta poate fi aromata cu: coaja de lamaie, scortisoara, vanilie, nucsoara, mesquite, lucuma, cacao, carob, yacon, etc.

Pesto de masline Cristina Barascu

farfurioara raw.z cu: painici de hrisca una :-), humus Una :-), pesto de ardei Rossana, pesto de masline Cristina, branzica de floarea soarelui Matt :P Ingrediente: [pentru 4-6 portii] 1 cana caju [hidratat: caju-ul poate fi hidratat numai 4 ore] 1 cana masline kalamata fara samburi 50 ml ulei de masline 1-2 linguri zeama de lamaie [zeama de la jumatate de lamaie] sare piper putina apa Preparare: Toate ingredientele se pun in blender; vrum-vrum; gata!

Pate de alge Una

125

De ce pate de alge? pentru ca nu stiam cu ce sa inlocuiesc pasta de peste pe care-o facea maica-mea cand eram mica algele sunt cele mai alcalinizante alimente de pe fata pamantului continutul de nutrienti al algelor este realmente impresionant comparativ cu plantele de uscat :-), algele contin de 10 -20 de ori mai multe minerale [incluzand calciu, iod, fier, etc] algele sunt foarte sarace in calorii si sunt de aceea recomandate celor ce vor sa slabeasca alge precum wakame, dulse, kombu, kelp, au fost analizate in stare uscata si s-a constatat ca, oricare dintre ele contine de 10 ori mai mult calciu decat laptele de vaca [de exemplu] algele kelp contin de 4 ori mai mult fier decat carnea de vita si de 100-500 de ori mai mult iod decat pestele oceanic [orice specie de peste oceanic] 100 grame de alge nori contin 35.5 grame de proteine algele contin niacina [adica vitamina B17] si acid alginic, un compus care detoxifica metalele grele din organism. algele dulse sunt considerate a fi cele mai gustoase dintre alge Ingrediente: [pentru 4-6 portii] 1 cana migdale hidratate 1 cana seminte de floarea soarelui hidratate cana sos de soia [nama shoyu sau tamari] 5-6 linguri zeama de lamaie [sucul de la o lamaie] 30-50 ml ulei de masline presat la rece 1 ardei gras rosu ardei iute 1 lingurita boia de ardei dulce 1 cana dulse [sau orice alt fel de alge raw.z] hidratate [1-8 ore... oricat vrei] 1 ceapa 2 catei de usturoi Preparare: Se pun toate ingredientele in blender; vrum-vrum; gata!

Painici de hrisca incoltita Una

Ingrediente: [pentru ~ 50 painici] 500 grame hrisca hidratata si incoltita [hrisca are nevoie sa fie hidratata un interval scurt de timp: 1-2 ore] 250 grame nuci braziliene [hidratate pret de 3-6 ore] 2/3 cana faina din seminte de in 2-3 linguri sare de Himalaya 2-3 linguri tarata de psyllium [optional] 3-4 linguri chimen macinat [optional] apa cat cuprinde :-) Preparare: dupa hidratare, hrisca trebuie spalata extra-bine :-) caci ii mazgoasa si cleioasa. Nucile braziliene au nevoie de o baita mai sumara; experienta mea zice ca, in cazul astor painici, magia sta in cremosenia aluatului 126

hrisca se adauga in blender cu apa cat sa-i egaleze nivelul si se blenduieste pana ce obtinem o textura cremoasa; repetam operatiunea cu nucile braziliene; intr-un mare castron amestecam restul ingredientelor si ne-apucam de picurat painici pe tava deshidratorului au nevoie sa fie uscate 12-16 ore la 40-41 grade Celsius in deshidrator, in deshidratorul sunbeam, pe calorifer sau la soare :P

FABULOUS FESTIVE FOOD: Goji Mincemeat Mess Goji Mincemeat Mess by Kate Wood Serves eight Food processor, blender 1 hr This was Jamie Oliver's idea. Eton Mess is traditionally made with strawberries, cream and meringues. He did a Christmas version with mincemeat - this is my raw version with mincemeat, cream, and clementines. It's more or less the same mincemeat recipe from Eat Smart, Eat Raw, but with goji berries in, and the recipe for cashew cream made with macadamia nuts instead. Mincemeat: 1 orange 1 lemon 350 g grated apple 125 g Lexia raisins 125 g mixed vine fruit 125 g goji berries 60 g dates, chopped 1 tbsp ground cinnamon 1 tsp ground ginger pinch ground nutmeg pinch ground cloves 2 tbsp olive oil 1 tbsp agave syrup 1 tbsp yacon syrup 1 tsp miso Juice the lemon and the orange, and grate the rind. Using a wooden spoon, combine everything together in a large bowl, so it's nice and evenly mixed. Macadamia Cream: 2 cups macadamia nuts 45g zylosweet 1 vanilla pod 2 tbsp olive oil 2 cups water Put everything in the blender and whiz to a thick cream. 4 clementines Peel and separate the segments. To assemble: In a large glass dish, make a bottom layer with half the mincemeat. Cover with a layer of cream, and dot with clementines. Use the remaining mincemeat for another layer, top with cream again (you don't need to use it all, it is very rich - you may find yourself with a few spoons leftover. Refrigerate it for another 127

day or dehydrate for a sweet snack). Finish with the clementines, arranging them artfully over the top. You may want to add a few gojis or carob chips or some such to complete the effect.
For more amazing recipe ideas from magical UK raw diva Kate, check out www.rawliving.co.uk.

Almond Milk 250g almonds, soaked for at least 2 hours in water 750ml fresh water This is one of my absolute favourite drinks - it's such a healthy replacement for all other types of milk, especially dairy, and it's so simple to make. Just rinse the soaked nuts, then combine them with the fresh water in a blender. Stop when the liquid is white and all the almonds seem to have been blended in thoroughly. (Tip: I always love to sip the creamy froth from the top of the just-blended mixture - it is divinely smooth and velvety.) To separate the milk from the almond meal, squeeze the mixture through some fine cloth, such as a nut milk bag, a piece of muslin or an old, clean stocking. The milk is delicious on its own, or used over cereal, etc and will keep for a day or two in the fridge. The leftover almond meal can also be used in lovely recipes sweet or savoury. Chocolate Ice Cream Frozen bananas (peeled and sliced into chunks) Carob/cacao powder This is so gorgeously wonderful and simple - just mix the ingredients together in a food processor until smoothly whipped (this can take quite a long time) and eat immediately. Raw Pear Cake Base: 400g mixed chopped nuts, finely ground 3tbsp sweetener (e.g. dates/agave syrup) Filling: 1 medium pear, finely sliced Topping: 200g raw almond butter 4tbsp agave syrup Green grapes, sliced in half Mix base ingredients in food mixer, flatten into dish. Cover with layer of fresh pear slices. Mix almond butter and agave syrup together, add a little water as necessary to thin until consistency is like a thick paste, spread over pear layer. Decorate with grape halves. Chill. Enjoy. (Please be aware that this kind of cake recipe does not represent optimal food combining, as nuts and fruits/sweeteners are used together. This recipe is therefore not recommended for eating on a daily basis, but is a great way to introduce others to raw foods, or as a 'celebration' cake.) Sweet Treats 128

Approx. 250g of a selection of dried fruits of your choice, e.g. dates, figs, sultanas 2 big tbs almond butter 50g of chopped nuts of your choice, e.g. walnuts, hazelnuts, pecans 100g carob/cacao powder Throw everything in a food blender and mix until all bound together in a big sticky lump. Divide out into small balls. Often best if left to chill in fridge for a while. Extremely decadent - packed full of sugars and fats (so, not optimally food-comined) - a stodgy treat. Green Glow Soup 1 large or 2 small apples, cored and chopped Small piece of peeled and chopped ginger Water to thin to desired consistency 2 handfuls of greens (e.g. spinach, lettuce, herbs, wild greens like dandelion leaves, rocket (US: arugula), etc) Squeeze of lemon juice Optional: ? an avocado - for a creamier texture Start by blending the apples, ginger and water in a food processor. Add in the other ingredients, blend and serve. This is a great way to get lots of greens into your day and I find the ginger and lemon together makes this a really refreshing, pleasing dish. It is also such an easy recipe - I make different variations, served with some freshly dehydrated crackers - Mmmmmm...

Sunflower Pate 1 cup soaked sunflower seeds 8-10 sun-dried tomatoes 12 tbsp oil-soaked chopped garlic Small bunch of basil Mix all the ingredients together with a hand blender or food processor. I really like this simple recipe in the summertime, spread on lettuce leaves or flax crackers. I often soak garlic for at least a few hours in oil before I use it, as otherwise I find it irritates my stomach. Lettuce Wraps The idea is straightforward - prepare a mixed salad (leaving out the lettuce) and fillings like hummus or guacamole, then separate off big leaves from a head of lettuce such as Romaine. Use the leaves like tortilla wraps, filling them with the other salad ingredients, dips and sprinkled seeds. Consume. Hummus 129

200g Chickpeas (for raw version, soak and sprout chickpeas first, then use directly in recipe. For cooked version, either sprout chickpeas or merely soak overnight, then boil for approximately 1.5 hours on a low heat). 3tbsp Tahini Juice of half a lemon 2 cloves of garlic, chopped finely Herb salt to taste 1tbsp olive oil (optional) Water to thin Blend all the ingredients in a food processor, adjusting quantities as necessary until you reach the desired consistency and flavour. Serve alongside salad, use with freshly chopped vegetables as a dip, or wrap in lettuce leaves as a filling. Guacamole Flesh of 1 ripe avocado, chopped roughly but thoroughly. 1tsp olive oil Himalayan rock salt/Celtic sea salt to taste Finely chopped tomatoes or cherry tomatoes Simply mix everything together. You can also add fresh lemon juice, herbs or chopped garlic if you desire. Serve alongside salad, use with freshly chopped vegetables as a dip, or wrap in lettuce leaves as a filling.

Eggplant Chips with Cucumber Dip

I know I have hit on a really good raw food recipe when I can barely get the dish photographed because I want to eat it. So, if I tell you I should have taken more pictures of this one, you get the drift. The flavors compliment each other beautifully. The spicy chips love the cool cucumber dip. And the final addition of cumin to the cucumber dip (thanks Mom) was the perfect touch. These make a great appetizer, meal or beautiful addition to your entertaining raw food recipe collection. Eggplant Chips

2 eggplants, peeled and sliced thin 1/4 cup olive oil 1/2 cup water 1 tablespoon agave nectar 1 teaspoon smoked paprika 1/2 teaspoon chipotle

1. Place sliced eggplant in bowl. 2. Mix all of the rest of the ingredients together, pour over eggplant. 3. Marinate over night, stirring occasionally to coat. 4. Dehydrate at 145 for 1 hour, reduce heat to 116 and dehydrate until crisp, about 6-8 more hours. (Dont worry about starting at a higher temperature. The food never gets to that temp and is still raw.) Cucumber Cumin Dip 130

1 cup cashews, soaked overnight, drained and rinsed Young thai coconut, flesh from 1/4 to 1/2 cup water 1/2 lemon, juice from 1 clove garlic pinch Himalayan Salt and pepper 1 cup cucumber, diced to 1/4 inch pieces 1 teaspoon cumin 1 tablespoon parsley

1. Place cashews, water and coconut flesh, lemon juice and garlic in food processor. Process until smooth. 2. Remove from food processor to bowl. Mix in salt and pepper (to taste), cucumber, cumin and parsley. 3. Serve with eggplant chips.

Pears with Pistachio Cream and Cacao

I often get asked where my inspiration for raw food recipes comes from. This raw food dessert is based on a dish that I had years ago. It was a pear that was poached in red wine and topped with whipping cream and pistachos. I never forgot that dessert. Recreating it in raw food form wasnt difficult and the results are sublime! Make sure you have fresh ripe pears and the rest is easy. Pears with Pistachio Cream and Cacao Pistachio Cream

1/2 cup raw pistachios, soaked overnight, drained, rinsed 1/2 cup raw cashews, soaked overnight, drained, rinsed 1/2 cup coconut oil, melted 2 tablespoons agave 1 teaspoon vanilla

1. Remove any skins that might remain on the pistachios after soaking. 2. Place all ingredients in high-speed blender, blend until smooth. 3. Refrigerate until firm. Chocolate Ganache

1/4 cup cacao powder 1/4 cup agave 2 tablespoons coconut oil, melted

1. Whisk all ingredients together to make the ganache. Assembly

2 pears 131

1/4 cup pistachios, chopped pistachio cream ganache

1. Cut and core pears. 2. Place on plate and spoon pistacho cream into pears. 3. Top with ganache and chopped pistachios. Serves 4.

Pizza Night!

Todays pizza recipe takes advantage of buckwheat seed in its crust. I have had many requests for pizza so I finally dug in and made one for you. I must admit, this recipe is a complete winner. The recipe looks long but it you make the crust and mushrooms ahead and it is easy to throw together. Raw Pizza with Buckwheat Crust Buckwheat Crust

1 cup buckwheat, sprouted 1/4 cup olive oil 1/2 cup walnuts, soaked 6 hours, drained 3 carrots, diced very fine 1 teaspoon Italian spices

1. Sprout buckwheat: Soak 1 cup buckwheat in water overnight. Drain (the water will be slimy so drain and rinse a couple of times). Rinse 3 times a day until little tails sprout. Use when tails are the same length as the seed. This will take 1-2 days. 2. Place buckwheat and olive oil in the food process and pulse until a mash is achieved. 3. Add walnuts and pulse until well blended. 4. Add carrots and italian spices, blend well. 5. Form into 6, 4-inch squares on a non-stick dehydrator sheet. Dehydrate at 140 for 45 minutes. Turn down heat to 115 and dehydrate until the tops are dry. Remove from non-stick sheet to screen and continue to dehydrate until mostly dry. You want these a little soft, not brittle. Marinated Mushrooms and Onions

1 cup mushrooms, sliced 1 cup onions, sliced thin 1/4 cup olive oil 1/4 cup Nama Shoyu 2 tablespoons maple syrup

1. Toss together mushroons and onions. Place in glass container. 2. Whisk together, olive oil, Nama Shoyu and maple syrup. 3. Pour over mushroom, onion mix. Stir to coat. Place in refrigerator for at least 4 hours to marinate. 132

4. Remove mixture, drain. Place on non-stick dehydrator sheets and dehydrate at 115 for 4-5 hours. Marinara Sauce

1 clove garlic 1 cup sun-dried tomatoes, softened 1/4 cup olive oil 1/2 lemon, juice from 1/4 cup raisins, soaked 1/2 cup soaking water from raisins 1 teaspoon italian spices

1. With food processor running, drop garlic in and chop fine. 2. Add remaining ingredients. Process until smooth. Spinach Walnut Pesto

2 cloves garlic 3 cups spinach 1/3 cup olive oil 1/2 cup walnuts, soaked, drained and dried 1/2 lemon, juice from

1. With food processor running, drop in garlic. 2. Add remaining ingredients and process until a paste is formed. Cashew Cheese:

3/4 cups cashews, soaked overnight, drained 1 teaspoon lemon juice pinch Himalayan Salt and pepper

1. Place all ingredients in food processor. Pulse until a cottage cheese texture is achieved. Add a little water if necessary. Assembly Place crust on plate. Spread a layer of the marinara sauce, then a layer of the spinach walnut pesto, some of the cashew cheese, the mushroom onion mixture and then top with more cheese and onions. Serves 6-8 A little goes a long way!

Breakfast If You Like Pina Coladas Smoothie

serves 2 ~ $2.87 per serving 2 bananas ($.30) 1/2 cup pineapple ($.95) 1 young coconut, meat and water ($3.99) 1/2 cup coconut flakes ($.50) 133

10 ice cubes I'm doing a couple recipes today from Bette Shaw. I've known Bette for a while online from Raw Fu and Raw Food Rehab. She recently released a superfoods app for iPhone, which has become one of the top five (sometimes the top one) health and fitness apps at iTunes. Her app features all sorts of different superfoods with related information and recipes. Good job, Bette! I've cheated here and not used young coconut in what I made and photographed (it was still awesome). I have yet to find a reliable and reasonably priced source for young coconuts and so rarely use them. But I wanted to show you all this recipe anyway. So, I've used the price Bette pays for coconuts in CT. Put all ingredients in a blender and puree until smooth. calories: 297, fat: 11 gr, carbs: 50 gr, protein: 4 gr

Lunch Wilted Greens

serves 2 ~ $2.29 per serving 1 large zucchini, thinly sliced ($.89) 1 large onion, thinly sliced 2 tablespoons olive oil ($.20) 2 tablespoons balsamic vinegar ($.20) 2 tablespoons agave ($.20) 1/2 teaspoon salt large pinch cayenne 10 drops liquid smoke 1 bunch kale ($1.89) 1 small bunch assorted greens ($.69) 2 tablespoons olive oil ($.20) 2 tablespoons balsamic vinegar ($.20) 1 tablespoons agave ($.10) 2 cloves garlic, pressed 1/2 teaspoon salt 1/2 teaspoon pepper Wilted greens seem to be traditional in just about every culinary history. It's sometimes thought of as a German or southern specialty. I like how the wilting process softens the greens just a little. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them.This recipe achieves the same goal in a healthier and kinder version. To make the "bacon," put the sliced zucchini and onions in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, salt, cayenne, and liquid smoke and pour over them, coating well. Put the lid on a shake a few times, for good measure. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees. Put the kale in a lidded container. Whisk together the olive oil, balsamic vinegar, agave, garlic, salt, and pepper and pour over the kale. Massage for a minute or two to evenly coat. Put the lid on and shake container every so often to recoat the kale. Let this marinate and "wilt" while the zucchini is 134

dehydrating. Add the other greens for the last half hour, since they're far more delicate than the kale. Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings. calories: 371, fat: 28 gr, carbs: 29 gr, protein: 5 gr

Dinner Cream of Broccoli Mushroom Soup

serves 2 ~ $2.61 per serving 1 head broccoli, chopped ($.89) 10 ounces mushrooms, sliced ($2.49) 1 medium onion, chopped ($.05) 1 tablespoon olive oil ($.10) 1 tablespoon agave ($.10) 1 tablespoon balsamic vinegar ($.10) 1 clove garlic 1/2 teaspoon salt 1/4 teaspoon pepper pinch of basil 1 avocado ($1.49) 1 1/2 cups water red pepper flakes salt and pepper To make this creamy and hearty, the veggies are marinated and dehydrated just a bit before making the soup. Chop the broccoli and onions and add it, along with the sliced mushrooms, to a container. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, and a touch of basil. Pour over the vegetables and shake or toss to coat. Let marinate for about a half hour. Then pour into solid dehydrator sheets and dehydrate for about another hour. To make the soup, set aside about a quarter of the marinated vegetables. Take the rest and put in the blender with the avocado and water. Puree until very smooth. Salt and pepper to taste if need, and top with the reserved marinated vegetables and a bit of red pepper flakes. calories: 320, fat: 22 gr, carbs: 30 gr, protein: 9 gr

Dessert Caramel Apple Pie

serves 6 ~ $1.60 per serving crust 1 cup walnuts ($3.00) 1 cup raisins ($1.00) filling 5 apples ($3.00) 1/2 cup raisins ($.50) 135

4 tablespoons agave ($.40) 4 tablespoons lemon juice ($.40) 1 teaspoon cinnamon 1/2 teaspoon pumpkin pie spice ($.10) caramel 4 tablespoons almond butter ($.80) 2 tablespoons agave ($.40) 2 tablespoons olive oil ($.20) 4 tablespoons water This may possibly be the best apple pie I've ever had. Peel and slice the apples into pieces about 1/8 in thick. In a lidded container (I used a zip lock box), toss the apples and 1/2 cup raisins with the agave, lemon juice, cinnamon, and pumpkin pie spice until well coated. Spread out on a lined dehydrator sheet and dry for about 2 hours, stirring once or twice. This isn't meant to dry the apples, but to soften them and let the flavor intensify. In a food processor fitted with the "S" blade, process the walnuts and 1 cup raisins until the mix starts to stick together. This takes a couple minutes. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm. In a bullet type blender, puree the almond butter, agave, olive oil, and water until very smooth. Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. Chill for another half hour, if desired. For extra creamy goodness, serve with a scoop of vanilla banana ice cream. calories: 462, fat: 24 gr, carbs: 64 gr, protein: 6 gr total calories: 1,450 total fat: 85 gr total carb: 173 gr total protein: 24 gr

Avocado with Strawberries

serves 2 10 stawberries 2 tablespoon agave pinch salt 2 avocados 1 small onion 1 teaspoon balsamic vinegar "Love is the only gold." ~ Alfred, Lord Tennyson

136

This goes together really fast, so make the strawberry sauce first and set aside. In a bullet type blender, puree four strawberries and the agave until very smooth. Use a large spoon and scoop out the insides of the avocado. Place cut side down and slice thinly. Arrange on plate. Thinly slice the remaining strawberries and place on top of the avocado. Sprinkle on a bit of minced onion as well. Spoon on some strawberry sauce and a drizzle of balsamic vinegar.

Beet Ravioli
serves 2 2 beets 1 tablespoon lemon juice 1 tablespoon olive oil 1 tablespoon agave 1/2 cup cashews 1/4 cup water, for blending (add more if needed) 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1 clove garlic "Love is All You Need" ~ Paul McCartney Slice the beets very thinly. They can used as is, or stacked a few at a time and cut into heart shapes with kitchen scissors. Then, in a medium bowl, whisk together the lemon juice, olive oil, and agave, until emulsified. Add the beets and toss to coat. Cover and let marinate for a few hours or even overnight in the fridge. When the beets are softened and ready to use. blend the remaining ingredients in a bullet type blender for several minutes until creamy. To assemble, lay one slice of beet down and place about a teaspoon of the cashew cream in the center. Top with another slice of beet and lightly press. Finally, add a small drizzle of olive oil (optional).

serves 2

Stuffed Bell Peppers

8 oz sliced mushrooms 1 medium onion, sliced 137

1 carrot, grated 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 tablespoon agave 1/2 teaspoon salt 2 red bell peppers 2 cups cooked wild rice (or 1 cup cauliflower "rice") 1 tablespoon olive oil 1 tablespoon agave pinch cayenne "Who, being loved, is poor?" ~ Oscar Wilde In a medium bowl, whisk together the olive oil, vinegar, and agave. Add the mushrooms, onion, and carrot and toss to coat. Spread out on a lined dehydrator sheet and dehydrate at 115 degrees for about two hours, or until softened and a bit darker in color. Mix the dehydrated mushroom mix with cooked wild rice or raw cauliflower rice. (Make cauliflower rice by processing cauliflower in a food processor fitted with an "S" blade ... process until the cauliflower is chopped into tiny, rice sized pieces.) Then, add the olive oil, agave, and a pinch of cayenne, and stir to combine. Cut the tops off the bell peppers, and clean out the inside. Spoon in the rice and mushroom mix. Serve as is, or dehydrate further until the pepper softens. This can be done in an oven set on low with the door left ajar.

Chocolate Cashew Tarts

serves 2 crust 1/2 cup almonds 1/2 cup raisins filling 1/2 cup cashews 1/4 cup water for blending 2 tablespoons agave 1/4 teaspoon salt 3 heaping tablespoons cocoa powder (substitute with carob powder, if desired) "All I really need is love, but a little chocolate now and then doesn't hurt!" ~ Lucy Van Pelt In a food processor fitted with the "S" blade, process the almonds and raisins until the mix starts to clump together. This takes a few minutes. Press this crust mixture into the bottom and sides of two small tart pans, or use two cupcake pans lined with plastic wrap.

138

In a bullet type blender, puree the remaining ingredients until very smooth. This will take several minutes. Divide between the two crusts and fill to the top. Top with a small bit of chopped almonds, and pop into the fridge for an hour to firm before serving.

Breakfast Avocado Eggs and Cantaloupe

serves 2 ~ $2.42 per serving 2 zucchini ($1.00) 1 tablespoon olive oil ($.10) 1 tablespoon agave ($.10) 1 tablespoon balsamic vinegar ($.10) 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon liquid smoke 1/2 cantaloupe ($2.05) 2 avocados ($1.49) 2 tablespoons agave ($.20) salt and pepper I love avo eggs, and the sweet cantaloupe and savory zucchini strips really go well together. The zucchini strips need to be made a little bit ahead of time. I dehydrated mine just long enough to soften them, about two hours. These can be dehydrated overnight and put together the next morning. Peel the zucchini and slice into very thin strips. This can be done on a mandoline slicer or with a sharp knife. In a small cup, whisk together the olive oil, agave, balsamic vinegar, salt, onion powder, garlic powder, and liquid smoke. Pour over the zucchini strips (a lidded container works well, I use a zip lock box). Once coated, lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight, or until softened. To assemble, just slice the cantaloupe and wrap with the softened zucchini slices. Cut the avocados in half, put a dollop of agave in the center, and sprinkle with a bit of salt and pepper.

calories: 411, fat: 27 gr, carbs: 42 gr, protein: 5 gr

Lunch Zucchini Pasta with Marinara Sauce

serves 2 ~ $1.79 per serving 2 ripe tomatoes ($1.00) 6 pieces sun dried tomatoes (see below for how) ($1.50) 1 small onion 1/2 red bell pepper ($.50) 139

1 tablespoon coconut nectar ($.18) 2 tablespoons olive oil ($.20) 1 teaspoon dried basil ($.10) 1 teaspoon dried oregano ($.10) 1/2 teaspoon salt 1/4 teaspoon pepper 2 medium zucchini, noodled and marinated ($1.00) This marinara sauce tastes just like I remember Spaghetti-Os tasting. I haven't eaten them in many years, so excuse me if my memory isn't totally accurate. A little bit of sweetness is the trick, I think. Puree the sauce ingredients in a food processor fitted with an "S" blade. Let process for a few minutes until very creamy (or don't process as long if you like it more chunky, but it won't be like Spaghetti-Os!). Make noodles in your usual way from the zucchini. I marinated mine for about an hour in a tablespoon of the basil and oregano flavored olive oil from last week, with a bit of salt. Serve with the marinara sauce and a dash of basil and oregano. calories: 286, fat: 15 gr, carbs: 62 gr, protein: 7 gr

Dinner Hummus Pizza

serves 4 ~ $1.80 per serving crust 1 cup ground flax seeds ($.50) 1/2 cup whole flax seeds ($.30) 1 cup water 6 carrots ($1.20) 1 red bell pepper ($.59) 1 medium onion ($.05) 2 cloves garlic 1/2 teaspoon salt 1/4 teaspoon cayenne hummus 2 zucchini, peeled and chopped ($1.29) 2 tablespoons tahini ($.20) 1 tablespoon olive oil ($.10) 1/2 onion, chopped 1 teaspoon cumin 1 clove garlic 1/2 teaspoon salt toppings 1 tomato, sliced ($2.00) 140

1 onion, thinly sliced ($.05) 4 oz mushrooms, marinated and dehydrated (optional) ($1.10) This doesn't taste like traditional pizza, and it's also not quite like a tostada ... but I've called it pizza because that's what it looks like. The crust can be started the evening before and left in the dehydrator to get crispy. Start by soaking the ground and whole flax seeds in the one cup water. They will get gelatinous and this is what helps hold the crust together. While the flax is soaking, in food processor fitted with an "S" blade, process the remaining crust ingredients until smooth. Stir into the soaked flax. Spread thinly on teflex or plastic covered dehydrator trays. Let dehydrate for a couple hours, then score into desired shapes and flip. Peel the sheet off the back of the crust and let it finish drying on the screen. To make the hummus, simply process all the ingredients in the food processor with the "S" blade until very smooth. Assemble the pizzas by breaking the crusts long the score lines, spreading on a layer of hummus, and adding the toppings. calories: 351, fat: 25 gr, carbs: 23 gr, protein: 12 gr

Dessert Pizza Pie

serves 4 ~ $1.51 per serving 3/4 cup walnuts ($1.50) 3/4 cup raisins ($1.00) 1/2 cup cashews ($1.00) 1/2 cup water 1 tablespoon agave ($.10) 1/4 teaspoon salt 3/4 cup strawberries ($1.50) 2 tablespoons agave ($.20) 2 bananas, grated ($.30) 1 kiwi, sliced and quartered ($.45) This is such a fun dessert! To make the crust, in a food processor fitted with an "S" blade, process the walnuts and raisins until they're ground up fairly well and start clumping together. Press into a dinner plate or pie plate (or a small pizza pan!). In a bullet type blender, puree the cashews, water, agave, and salt until creamy, which takes a few minutes. Once blended, pop in the freezer to chill for a few minutes. Again using a bullet type blender, puree the strawberries and agave until very smooth. 141

Using a food processor fitted with a grating blade, grate the bananas (almost unripe bananas work the best). To assemble, spoon a layer of cashew cream on the crust, spreading almost to the edge of the crust. Spoon a layer of strawberry puree on top of the cashew cream. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey, so it takes a bit of finessing). Top with the cut kiwi. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving. calories: 445, fat: 24 gr, carbs: 58 gr, protein: 9 gr total calories: 1,493 total fat: 91 gr total carb: 185 gr total protein: 33 gr

Breakfast Super Smoothie

serves 2 ~ $1.96 per serving 2 ripe bananas ($.30) 1 avocado ($.88) 1 cup mango ($1.49) 2 tablespoons nutribiotic rice protein powder ($1.25) 1 cup water 10 ice cubes dash of stevia (optional) This isn't a pretty smoothie ... but my grandkids love this, and so do I. It's easy and packed with nutrition. The protein powder I've used here isn't entirely raw. It's a good brand, though, and it tastes great and isn't gritty. If I had to choose, I'd have to say it's my favorite protein powder. In a blender, puree all ingredients until smooth. calories: 359, fat: 14 gr, carbs: 94 gr, protein: 15 gr

Lunch Tomato Sandwich

serves 3 ~ $1.54 per serving 1 cup ground flax seeds ($.50) 1 cup water 3 medium onions, thinly sliced ($.30) 2 large carrots, grated ($.40) 1 teaspoon salt 3 tablespoons olive oil ($.30) tomato, lettuce, onion ($2.50) cashew mayo 142

1/2 cup cashew ($.50) 1/2 teaspoon garlic powder 1 teaspoon agave ($.10) This received rave reviews today. The bread was about the best raw bread I've ever had and it seemed very much like a really good ... well, bread. It has to be just right, though. Dehydrated enough to be done, but not too crisp. Mix together the ground flax seeds and water. Let sit for several minutes to gel. Slice the onions very thinly and grate the carrots (I used the food processor for both). Stir together and add the salt. Spread out on lined dehydrator sheets and dehydrate for about an hour. When it top is a bit dry to the touch, flip and continue drying on the other side. Let dry another couple hours until dry but not brittle. I used kitchen scissors to cut the bread into shapes. Add some tomatoes, onion, and lettuce, and a dollop of cashew mayo. To make the mayo, use a bullet type blender. Puree all ingredients until smooth and creamy. calories: 419, fat: 28 gr, carbs: 35 gr, protein: 13 gr

Dinner Quinoa withVegetables

serves 2 ~ $2.80 per serving 1 cup quinoa, cooked or raw ($1.90) 1 head broccoli, chopped ($.90) 8 oz mushrooms, sliced ($1.80) 3 carrots, thinly sliced ($.30) 1 medium onion, sliced thin ($.10) 2 tablespoons olive oil ($.20) 2 tablespoons agave ($.20) 2 tablespoon bragg's liquid aminos ($.10) I've used cooked quinoa here, but it's possible to sprout it, if desired. Here is an excellent article on how to sprout quinoa and use it raw. The instructions for cooking quinoa will be on the package. It first has to be rinsed really well, to wash off any bitterness. Then, combine 1 cup dry quinoa with 2 cups water. Bring to a boil, reduce heat, and simmer for 10 - 15 minutes, until all the water is absorbed. The vegetables are raw and have been dehydrated to soften them a bit and intensify the flavors. Clean and chop or slive the vegetables, then put them in a lidded container. Whisk together the olive oil, agave, and Bragg's and add. Cover with lid and shake until all vegetables are coated. Dry on a lined dehydrator sheet for about an hour, until slightly wilted. Serve the marinated and dehydrated vegetables over the quinoa. calories: 589, fat: 19 gr, carbs: 94 gr, protein: 15 gr

143

Dessert Chocolate Tacos

serves 4 ~ $1.19 per serving shells 1/2 cup ground flax seeds ($.25) 1/2 cup water 2 ripe bananas ($.30) 4 tablespoons cacao or cocoa powder ($.80) pinch salt banana ice cream 4 bananas ($.60) 4 tablespoons cacao or cocoa powder ($.80) pinch salt nut cream 1/2 cup nuts ($1.00) 1/4 cup water 1 tablespoon agave ($.20) 1/2 teaspoons vanilla pinch salt chocolate sauce 2 tablespoons cacao or cocoa powder ($.40) 2 tablespoons agave ($.20) 2 tablespoons olive oil or coconut oil ($.20) a few chopped walnuts and strawberries These are so much fun. They really do look like little chocolate tacos with all the fixings. And ... it's chocolate, which is always a good thing. Make the shells first. Use finely ground flax seed and soak in water for about twenty minutes, until gooey. In a food processor with an "S" blade, puree the bananas until smooth. Add in the soaked flax and salt and process briefly. Spread in eight circles on lined dehydrator trays. Let dehydrate for about an hour, until dry to the touch on the side facing up. Flip and peel the sheet away. Let dry another couple hours. Then, gently fold in half. Use a twisted piece of wax paper to make a brace to hold the taco shell slightly open. Let dry this way for another couple hours. Let cool to room temperature. Make the banana ice cream. Combine all the ingredients in the food processor and puree until very smooth. Then put in an ice cream maker and process until like soft serve. Freeze. 144

The nut cream is just the ingredients pureed in a bullet type blender until smooth. Refrigerate. It will thicken some as it cools. The chocolate sauce is just cacao powder, agave, and either olive oil or coconut oil stirred together. Coconut oil will make a hard chocolatey shell; olive oil will stay liquid. Either way is really good. To assemble, spoon the ice cream into the shells, add a dollop of nut cream, a few walnuts and strawberries, and a drizzle of sauce. You can add a bit of heat to the chocolate ice cream by adding a big pinch of cayenne before processing. It adds heat without changing the flavor. calories: 438, fat: 45 gr, carbs: 115 gr, protein: 15 g total calories: 1,805 total fat: 106 gr total carb: 338 gr total protein: 58 gr

Breakfast Fruit and Cream

2 servings ~ $1.19 per serving 1 banana ($.20) 1 mango ($.98) 2 tablespoons walnuts ($.25) 2 tablespoons raisins ($.15) 2 cups almond milk ($.80) Fruity Pebbles, Froot Loops, Trix ... most commercial cereals try to imitate fruit. Why not just have fruit? Any fresh or dried fruit combination would work. For this, I've used a sliced banana, diced mango, and some walnuts and raisins topped with almond milk. calories: 345 , fat: 12 gr, carbs: 62 gr, protein: 4 gr

Lunch Pea Soup

serves 2 ~ $.84 per serving 2 cups peas ($.75) 1 avocado ($.88) 1 1/2 cups water 1 small onion ($.05) salt and pepper

145

I've used frozen peas for this. They're likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen. Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste. Pour in bowls and top with the reserved peas and minced onion. calories: 258, fat: 16 gr, carbs: 31 gr, protein: 10 gr

Dinner Pad Thai

serves 2 ~ $2.28 per serving 2 medium zucchini ($1.20) 1 carrot ($.15) 1 bunch green onions, sliced ($.59) 1/2 red bell pepper, sliced ($.50) large handful mung bean sprouts ($.75) sauce 4 tablespoons almond butter ($.80) 1/2 in piece ginger, peeled 1 tablespoon braggs aminos or soy sauce ($.10) 1 clove garlic ($.05) 1 tablespoon agave ($.10) 1/2 teaspoon cayenne (or to taste) 1/2 teaspoon salt 2 tablespoons chopped cashews ($.20) This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family. Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts. In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve. calories: 345, fat: 23 gr, carbs: 30 gr,protein: 8 gr

Dessert Lemon Poppy Seed Ice Cream

serves 2 ~ $1.10 per serving 4 bananas, sliced and frozen ($.60) 146

juice and zest of one lemon ($.69) 1 tablespoon poppy seeds ($.30) 1 cup strawberries ($.45) 1 tablespoon agave ($.10) 2 tablespoons chopped walnuts ($.15) pinch salt Banana ice cream is wonderful. And it's amazingly simple to make with just a food processor. The strawberry sauce should be made first and set aside. In a bullet type blender, puree the strawberries and agave until very smooth. In a food processor fitted with an "S" blade, process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. It can take a bit of prodding and scraping to get the bananas going in the food processor, but it's worth it. Once creamy, add the poppy seeds and give a whir or two to incorporate. Serve with the strawberry sauce and walnuts. calories: 345 , fat: 6 gr, carbs: 77 gr, protein: 5 gr total calories: 1,293 total fat: 57 gr total carb: 200 gr total protein: 27 gr

Breakfast Deviled Avocados

serves 2 ~ $1.81 per serving 3 avocados ($3.57) 1 tablespoon mustard ($.05) 1 teaspoon paprika salt and pepper 1 tablespoon macadamia mayo* My local store has had excellent prices on avocados over the last few months, sometimes as low as seventy-eight cents each. The prices are going up again so I thought I'd do some things with the last of the lower priced avocados. Getting to know your produce manager can help you save money ... they are who will know what's coming in season, what's going on sale, etc. Also, you can arrange bulk purchases with them for some produce items. I used to love the mustardy taste of deviled eggs. This isn't identical, probably doesn't even qualify as a "faux food," but it's still mustardy good. Prepared mustard isn't raw ... mustard powder to taste can be used instead. In a bowl, mash one avocado until mostly creamy but still slightly chunky. Mix in the mayo, mustard, paprika, salt and pepper. Cut the remaining avocados in half and fill with the mixture. Sprinkle with a pinch of paprika. 147

* macadamia mayo 1 cup macadamia nuts 3/4 cup water 1 teaspoon agave 1/2 teaspoon garlic powder 1/4 teaspoon salt Blend the macadamia nuts, water, and salt until smooth and creamy, which may take a minute or two. A personal or bullet type blender can be used for this. calories: 523, fat: 45 gr, carbs: 26 gr , protein: 4 gr

Lunch Carrot Pear Soup

serves 2 ~ $1.40 per serving 2 pears ($1.40) 6 carrots ($1.00) 1 tablespoon onions, chopped 2 tablespoons olive oil ($.40) 1 clove garlic 1/2 teaspoon thyme 1/4 teaspoon nutmeg 1/2 teaspoon salt 1/2 teaspoon pepper Pears are looking good right now, and are priced well, too. This is really simple and comes together in just a few minutes, with the blending taking the most time. Peel, core, and chop the pears. Peel and chop the carrots. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender. calories: 297, fat: 14 gr, carbs: 45 gr , protein: 3 gr

Dinner Grapefruit Pear Salad

serves 2 - $2.50 per serving 1 grapefruit ($.50) 2 pears, sliced ($1.40) 1 small onion, thinly sliced 1 head romaine, chopped ($1.90) 1/4 cup walnuts ($.50) dressing 2 tablespoons lemon juice ($.20) 148

3 tablespoons olive oil ($.30) 2 tablespoons agave ($.20) pinch nutmeg 1/2 teaspoon salt 1/2 teaspoon pepper The pears and grapefruit made this a nice summery salad that reminded me warmer weather isn't too far away. Cut the grapefruit by first slicing off about 1/4" off the top and bottom. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith. Use a sharp knife to cut each grapefruit section away from the membrane. Slice the pears and onions, and chop the lettuce. Toss together and sprinkle the walnuts on top. Whisk together all the dressing ingredients and drizzle over the top. calories: 304, fat: 17 gr, carbs: 40 gr , protein: 5 gr

Dessert Chocolate Orange Mousse

serves 2 ~ $.99 per serving 1 ripe avocado, chopped ($.88) 2 bananas, chopped ($.30) 3 tablespoons cocoa or cacao powder ($.60) 1 tablespoon coconut oil, melted 2 tablespoons agave ($.20) 1/2 dropper liquid stevia 1/4 teaspoon orange extract This wasn't the most photogenic dish I've ever made, but the orange and chocolate went together so well. Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend. Chill for at least a half hour before serving. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired. calories: 321, fat: 16 gr, carbs: 41 gr , protein: 5 gr total calories: 1,445 total fat: 92 gr total carb: 152 gr total protein: 17 gr

Breakfast Mango Pudding

1 mango, cubed ($1.49) 1 ripe avocado ($.88) 2 ripe bananas ($.30)

serves 2 ~ $1.44 per serving

149

1 tablespoon agave, if needed ($.10) 1 tablespoon chopped cashews ($.10) Creamy, sweet, sour, crunchy, smooth ... this was an absolutely perfect breakfast. And it takes all of a few minutes to put together. It's a bargain for us, since the local grocery seems intent on keeping the avocados on sale. I think maybe we buy so many now they're getting a better price on them! In a food processor with an "S" blade, process the avocado, one banana, half the mango, and agave until very smooth and creamy. Top with sliced banana, the remaining cubed mango, and chopped cashews. Drizzle with just a tiny bit of agave, if desired. calories: 407, fat: 19 gr, carbs: 67 gr, protein: 5 gr

Lunch Fruit Stew

serves 2 ~ $2.48 per serving 1 mango, cubed ($1.49) 1 papaya, cubed ($.99) 1 cucumber, chopped ($.69) 2 tablespoons olive oil ($.20) 1 teaspoon salt 1 medium onion, finely chopped ($.05) 1 red bell pepper, finely chopped ($.89) 1 jalapeno, minced ($.20) 2 tablespoons lime juice ($.45) black pepper red pepper flakes Even though this is made of fruit, it has a hearty feel and is surprisingly filling. In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base. In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno. Stir to mix. Add the lime juice and stir again. Serve with a bit of black pepper and a few crushed red pepper flakes. Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds. calories: 289, fat: 14 gr, carbs: 43 gr, protein: 3 gr Dinner All A Salad serves 3 ~ $2.44 per serving 5 oz arugula ($3.49) - rucola 2 avocados, chopped ($1.49) 2 apples, chopped ($1.20) 1 medium onion, finely chopped ($.05) 2 tablespoons olive oil ($.20) 150

2 tablespoons lemon juice ($.50) 2 tablespoons agave ($.40) 1 teaspoon salt 1/2 teaspoon black pepper The ancient Romans considered arugula to be an aphrodisiac. I don't know if that's true, but to say I love arugula is an understatement ... and this has plenty. It's also fresh and clean tasting and super simple to make. Toss the arugula with the avocado, apple, and onion. Whisk together remaining ingredients and drizzle over the salads calories: 448, fat: 28 gr, carbs: 50 gr, protein: 6 gr

Dessert Stuffed Truffles

makes about twenty-four truffles ~$.58 per truffle chocolate filling 1 cup almonds ($2.40) 1/2 cup water (or more, for blending) 1/2 cup finely ground palm sugar ($1.80) 2 tablespoons coconut oil ($.20) pinch salt 4 tablespoons cacao powder ($.80) (chopped almonds can be mixed in as well) "peanut butter" filling 1/2 cup almond butter ($1.50) 2 teaspoons nutritional yeast ($.10) 3 tablespoons finely ground palm sugar ($.70) pinch salt shell 4 tablespoons coconut oil ($.40) 1/2 cup cacao butter ($1.90) 3/4 cup cacao powder ($2.40) 1/2 cup finely ground palm sugar ($1.80) pinch salt What I was trying for here is the creamy chocolate center of conventional truffles. It did turn out quite creamy, although it's a bit tricky to work with. I've used truffle molds here, though they can be dipped. I've used palm sugar in these, for both the shell and the filling, because agave is just too wet for this recipe. Palm sugar is not raw, but it's far less processed than regular sugar.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. I just grind it using the bullet type blender. It only takes a few minutes. Process until it resembles ordinary powdered sugar. 151

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling. To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm. For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well. To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving. calories: 180, fat: 13 gr, carbs: 15 gr, protein: 3 gr total calories: 1,324 total fat: 74 gr total carb: 175 gr total protein: 17 gr

Breakfast Pecan Pie

serves 2 ~ $1.45 per serving 1/4 cup walnuts ($.50) 1/2 cup raisins ($.50) 6 dates, soaked ($1.20) 1/4 cup pecans ($.70) pinch salt Maybe this is taking the idea of breakfast pie too far. But, nah, not really. It's still just nuts and fruits, which seems to be a good way to start the day. In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans. The amounts can be easily increased to make a larger pie for a more conventional dessert. calories: 396 , fat: 17 gr, carbs: 80 gr, protein: 5 gr 152

Lunch Creamy Cucumber Soup

serves 2 ~ $.77 per serving 1 cucumber ($.60) 1 avocado ($.78) 1/2 medium onion ($.05) 1 clove garlic, pressed 2 tablespoon olive oil ($.10) 1 cup water for blending salt and pepper to taste red pepper flakes My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow! Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired. calories: 292, fat: 29 gr, carbs: 12 gr, protein: 3 g

Dinner Baby Greens with Clementines and Mustard Dressing

serves 2 ~ $2.40 per serving 1 8 oz bag baby greens ($2.99) 3 clementines, peeled and sectioned ($.75) 1/4 cup walnuts ($.25) 1/2 red onion, chopped ($.20) 2 tablespoons olive oil ($.20) 2 tablespoons agave ($.20) 2 tablespoons brown spicy mustard ($.20) salt and pepper to taste Lately, I just can't get enough of greens and citrus together. This is a very simple salad that gave me a much needed reminder of spring. To make the dressing, whisk together the olive oil, agave, and mustard. Toss with the baby greens, clementine sections, red onion, and walnuts. calories: 342, fat: 24 gr, carbs: 28 gr, protein: 8 gr

153

Dessert Strawberry Pie

serves 6 ~ $1.04 per serving 1 pound strawberries ($2.08) 3 tablespoons agave ($.60) 1 tablespoon lemon juice 1 cup walnuts, soaked and dehydrated ($1.00) 1 cup banana slices, dehydrated (about 4 raw) ($.60) pinch salt 1/4 cup walnuts ($.25) 2 dates ($1.00) 2/3 cup water 1/2 teaspoon vanilla pinch salt In a food processor with an "S" blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate. In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I've found that strawberries really benefit from a tiny bit of lemon. To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy. Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve. calories: 327, fat: 16 gr, carbs: 47 gr, protein: 5 gr total calories: 1,357 total fat: 86 gr total carb: 163 gr total protein: 21 gr

Breakfast Fruit Cereal

serves 1 ~ $.70 per serving 1 banana ($.15) 1 tablespoon walnuts ($.05) 1 tablespoon coconut flakes ($.10) 1 cup almond milk ($.40) pinch cinnamon

154

I usually wait until Sunday morning to plan what I'm going to make for the blog. This morning I woke up absolutely certain I had not one single idea ... and I was working with fairly low food supplies as well. Raw and vegan foods are really no different from (or more complicated than) any other type of foods, though, and a few meals can be pulled together if there are a few staples available. This doesn't contain any actual cereal grains, but does give that same feeling of nice big bowl of cereal and milk. The milk is even sweet and drinkable when finished. Layer the banana, nuts, and coconut flakes in a bowl. Pour in almond milk. Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener. calories: 382, fat: 20 gr, carbs: 41 gr, protein: 6 gr

Lunch Mushroom Burgers

serves 2 ~ $2.40 per serving burgers 1/2 red pepper ($.45) 1/4 cup ground flax seeds ($.10) 10 oz mushrooms ($2.49) 1/3 cup walnuts ($.50) 1/2 white onion, chopped ($.13) 1 jalapeno pepper, chopped ($.05) 1 rib celery, chopped 2 tablespoons olive oil ($.20) avocado mayo 1 ripe avocado ($.78) 1 teaspoon agave ($.10) 1/4 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1 teaspoon paprika 1 teaspoon vinegar This is more preparation than I usually do, but it still took less than a half hour of actual work. Mostly, it's planning ahead. To make the burgers, wash the mushrooms well. Then, to enhance the flavor slightly and remove any excess water from washing, dehydrate the mushrooms for an hour or two. In a blender, puree the red pepper until liquefied, adding water as needed for blending. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so, until the flax seeds have become gooey. This is what will hold the burgers together. 155

Reserve about 1/4 of the dehydrated mushrooms and set aside. In a food processor fitted with an "S" blade, pulse the mushrooms, walnuts, jalapeno, onion, and celery until chopped finely. Stir in the red pepper and flax mixture and two tablespoons olive oil. Form burgers and place on a teflex or plastic sheet. I spread a bit of olive oil on my sheets so the burgers will flip easily. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating, which takes about another 2 hours. The avocado mayo is simple. Just blend the avocado, agave, vinegar and spices until creamy. I used the blender and think this probably needs it to be creamy enough, although mashing with a fork would probably suffice. Serve the burgers on a bed of lettuce leaves, with a dollop of avocado mayo, some chopped red onion, chopped jalapenos, and the slightly dehydrated mushrooms that were set aside earlier. I was getting impatient, and hungry, and took my photos below before these were fully dehydrated. They will get a bit darker than is shown here. With the oil in the mix as well as on the sheets, they are as much like a burger as just about anything I've seen. calories: 223 , fat: 20 gr, carbs: 7 gr , protein: 6 gr

Dinner Tomato Basil Soup

serves 2 ~ $1.83 per serving 3 tomatoes ($3.00) 2 carrots, chopped ($.20) 2 celery stalks ($.20) 1 medium onion ($.05) 4 tablespoons olive oil ($.40) 1 tablespoon dried basil 1/2 teaspoon salt (or to taste) 1/4 teaspoon black pepper (or to taste) red pepper flakes This is so simple and so satisfying and takes just a very few minutes to make. Add all ingredients to blender and puree until smooth. Top with a few red pepper flakes and a drizzle of oil. Lately, I've been trying blended soups with the oil lessened or omitted and they're just as delicious. calories: 338, fat: 28 gr, carbs: 23 gr, protein: 5 gr

Dessert Triple Chocolate

serves 4 ~ $.96 per serving 156

brownie bits 1/3 cup walnuts ($.50) 1/3 cup raisins ($.50) 2 tablespoons cocoa or cacao powder ($.20) pinch salt chocolate chunks 2 tablespoons coconut oil, melted ($.20) 2 tablespoons agave ($.10) 1 tablespoon cocoa or cacao powder ($.10) ice cream 6 bananas, sliced and frozen ($1.20) 1 cup almond milk ($.40) 1 teaspoon vanilla ($.20) 3 tablespoons cacao or cocoa powder ($.30) pinch salt This isn't quite as complicated as it seems, and boy does it hit the chocolate spot. Make the ice cream first. In a blender, puree all the ice cream ingredients until smooth and creamy. This will be like soft serve ice cream and is wonderful as is, but for this recipe pour into a container and freeze, stirring every 20 minutes or so until stiff. This can also be processed in an ice cream maker. Make the brownie bits in the food processor, using the "S" blade. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball. Spread out on wax paper, about 1/4 inch thick, and refrigerate for at least a half hour to harden. For the chocolate chunks, stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated. Spread out on wax paper and refrigerate until hard. To assemble, just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream. Store any leftovers in a covered container in the freezer and allow to soften slightly before serving. calories: 404, fat: 16 gr, carbs: 73 gr, protein: 5 gr total calories: 1,374 total fat: 84 gr total carb: 144 gr total protein: 22 gr

157

Pear Salad with Dried Cherry Vinaigrette and Macadamia Medallions

Macadamia Nut Medallions

1 cup macadamia nuts, soaked at least 6 hours, rinsed and drained (you are soaking the nuts for texture, do not omit this step) 1/2 lemon, juice from 2 teaspoons dried rosemary Himalayan Salt and pepper to taste (I barely use a pinch of the salt, more of the pepper)

1. Place all ingredients in the food processor. Pulse until light, fluffy texture is achieved. It should look like ricotta cheese. 2. Shape in medallions, 1 1/2 inch across. Set aside. Vinaigrette

1/2 cup dried cherries 1/4 cup olive oil 1 tablespoon agave nectar (or raw honey) 1 lemon, juice from 2 tablespoons finely diced shallots pinch Himalayan Salt pinch pepper

1. Place dried cherries, olive oil and lemon juice and agave in blender. Blend until cherries are finely chopped. 2. Stir in shallots, pinch salt and pepper. *Chefs Note: I like to make this in advance so the flavors can meld. Salad

3 cups mixed greens 1 pear, chopped (approximately 1 1/2 cups) 1/2 cup chopped pecans

Assembly 1. Toss greens and pear together. 2. Toss in enough vinaigrette to coat. 3. Top with macadamia nut medallions and pecans. Serves 2. 158

Rosemary Crackers

These tasty little crackers are made from a combination of almond and cashew flour! I used my high-speed blender and the dry container to make the flour, but you can use your food processor or a coffee grinder. These little crackers have a hit of garlic and rosemary. You will love the texture and the taste. Rosemary Crackers

1 cup cashews, ground into flour 1 cup almonds, ground into flour 3 teaspoons rosemary 1 teaspoon dried garlic 1/3 cup flax, ground 1/2 cup water Himalayan salt and pepper to taste (just a tiny pinch will do)

1. Mix all ingredients together. 2. Spread into a layer about 1/3 inch thick. 3. Score. 4. Dehydrate at 140 for 45 minutes, reduce heat and dehydrate at 115 until dry. 8-10 hours. Note: If you pre-soak your nuts, you will want to make sure you have dehydrated then completely dry before you grind them into flour. Makes approximately 2 dozen crackers.

159