Fruit salad bowl with raspberry cream

This is a beautifully vibrant breakfast that will make your heart sing.  and its wonderfully simple.

 

rasp cream

 

Instructions

Start by chopping up your favourite fruit into a bowl.  I enjoy strawberries, papaya and bananas.  Mix in alfalfa sprouts.

Blend a punnet of raspberries then pass through fine muslin until you have smooth raspberry juice.

Blend a handful of cashew nuts with the raspberries until you have a cream.

Pour the cream over the fruit salad.

Add some alfalfa sprouts on the top with any nuts or seeds that you enjoy! yum!

 

 

 

 

Basic Chia seed pudding

When chia seeds come into contact with liquids they swell and the outside of the seed takes on a gel like consistency.  To make a chia seed pudding you mix the measured seeds with your choice of liquid, usually a nut milk of some kind.  You need to keep stirring every 5 minutes until the seeds are no longer clumping but are swollen enough to form a uniform mix,  you can then place the pudding in the fridge for a minimum of 2 hours.  Stir once again and then decant the pudding into separate bowls or glasses for serving.  Usually other ingredients will be added to give the chia pudding a flavour and texture if desired.  For instance it can be sweetened with honey or agave nectar, vanilla essence could be added you could use a nut milk that has been blended with cardamom. A fruit purée could be layered on top or a nut butter could be added, the options are vast and I just have fun with mine!

Basic Recipe

3 tbsp chia seeds

1 cup almond milk

 

 

What are chia seeds?

Chia seed pudding is one of my favourite desserts.  Once made up the chia is so mild that it can be flavoured very easily with whatever you fancy.  My favourite is matcha chia seed pudding which is made by simply mixing some matcha green tea into the chia seeds along with almond milk.  Chia is so versatile, it can be sprinkled raw onto salads, sprouted and used in salads even blended into smoothies.

Chia is the ancient Mayan word for strength and these tiny black seeds pack a massive nutritional punch.  Although Chia seeds are a wholegrain and usually organic they are also gluten free!

chia

A 1 ounce (28 grams) serving of chia seeds contains;

  • Fiber: 11 grams.
  • Protein: 4.5 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Low in calories

The same 1 ounce only has 137 calories!  Making chia a great choice for anyone looking for a low calorie filler upper.

High in antioxidants

Chia has high antioxidant levels, more than blueberries. To name some of the more important antioxidants chia provides: chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, flavanol glycosides.  Studies have shown that antioxidants play a key role in the bodies defence against free radicals.  Free radicals cause oxidative stress and can kill the bodies cells.

High in protein

Chia seeds consist of 14% protein! very high for a plant. This protein is easily absorbed and digested and contains all 14 amino acids including leucine, lysine, tyrosine and arginine. Combined, these amino acids contribute to chia seed’s considerable protein content, which is about 4.5 grams protein per ounce.

High omega 3 and 6

Omega 3 and 6 are fatty acids that contribute to cardiovascular and heart health.  We all know that salmon is considered high in the healthy omega 3 fatty acids but in fact chia seeds have even  greater levels of omega 3 than salmon.

High energy food

Chia is known to be a food that provides energy.  Atheletes (like runners, climbers, weight lifters, etc.) take it because of it’s prolonged sustained release of energy. It has twice the potassium as bananas.   The steady energy release means that chia is good for diabetics.

 

 

 

Banana Chia with Nut Crumble

This is one of my favourite breakfasts when I want something easy and very  filling.  The banana chia recipe I found on the lovely Oh She Glows website.  It’s  left overnight so that the chia seeds can thicken and swell in the banana and almond milk mixture, then  half the breakfast is ready for when you get up!  I always top mine with berries as they’re nutrient dense power houses and great for slimmers as they are low calorie.  You could have anything you fancy on it; raisins, cinnamon, nuts or seeds, the choice is yours.  I particularly enjoy the nut crumble and it feels gorgeously decadent

 

.Banana Chia

 

 

Instructions

Banana Chia

4 tbsp chia seeds

1 Cup almond milk

2 Small ripe bananas – mashed

1/2 tsp vanilla essence

2 pinches cinnamon (optional)

 

Mash the bananas in a bowl then add the chia seeds.  Whisk in the almond milk, vanilla and cinnamon and leave in the fridge overnight.

 

Nut Crumble 

1 1/4 cups macadamia nuts

1/2 cup brazil nuts

Juice from 1/2 lemon

2 tsp honey

 

Firstly soak the nuts for 2 hours, this is to mimic nature and make the nuts easier to digest.  Typically nuts, grains and seeds will need to survive until proper growing conditions are present. Nature’s defence mechanism to ensure this survival includes nutritional inhibitors and toxic substances that can be removed naturally when there is enough precipitation to sustain a new plant after the nut, grain or seed germinates. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains and seeds.

Then whiz the nuts up in the blender until they’re chopped.

Add the lemon juice, honey and salt then blend again.

This mixture can be prepared in advance and stored for about 24 hours in the fridge.

When ready to eat your banana chia pudding place the nut crumble on top and Enjoy!

 

 

Asian Slaw

I found this refreshing salad on the pages of Raw Freedom by Saskia Fraser. Its  lovely and crunchy and has a hint of the exotic but is easy enough to make any time,  we even made it whilst on a motor home holiday with limited surfaces to work on and even fewer kitchen utensils.  Though the one thing I always travel with is my trusty blender!

 

Asian slaw

 

 

Salad

Shredded cabbage, red and/or green

Carrot grated or cut into matchsticks

Cucumber cut into matchsticks

Handful coriander leaves

3 tbsp sesame seeds

3 tbsp dessicated coconut

1 shallot diced

Mix all the salad ingredients together in a large bowl.

Dressing

1 clove garlic

1/2 small red chilli

2 limes, juiced

1 tbsp tamari or nama shoyu

1/4 tsp honey or agave syrup

1/4 cup cashews

75ml water

Whizz all the ingredients together in a blender to make the dressing, then simply pour over the salad.

 

 

 

Ranch Dressing

This is a hearty, full flavoured salad.   The nutritional yeast in the dressing gives it a lovely cheesy rich flavour.   I love olives and pile them on.

 

Ranch Dressing

 

 

Serves 2

Salad

2 sticks celery chopped

Olives

Shredded leaves of any kind

2 Carrots, grated

4 Tomatoes, sectioned

Toss all ingredients together

 

Dressing

1 cup cashews

1 tbsp lemon juice

1 spring onion

2 tbsp nutritional yeast flakes (Engevita)

1/2 tsp Himalayan salt

1/2 cup fresh almond milk or water

1tbsp fresh chives (chopped)

Whizz all the dressing ingredients in a blender then add the chives.  Pour over the salad

 

 

Mac and Peas

A hug in a bowl, this dish was devised by Saskia Fraser and is featured in her Raw Freedom cookbook, it’s so filling and hearty and is great for when you’re in need of some comfort food.  When I started my raw journey I was convinced I wouldn’t find any raw food that was comforting, until I tasted this!

mac and peas

 

 

Cheesy Sauce

1 cup cashews

2 spring onions

1 tbsp lemon juice

2 tbsp nutritional yeast (Engevita)

3/4 tsp Himalayan mineral salt

100ml water

Blend all the above until smooth and creamy. then pour onto the following;

 

2 courgettes cut into little rectangles

2 cups freshly shelled fresh peas or defrosted frozen peas

 

Tip: If I’m in need of something slightly warmer I heat the plate in the oven then blanch the courgette and peas in boiled water for a minute.

 

 

Holiday Raw

This year we headed off to the South of France in a camper van; we had limited space and very limited kitchen gadgets.  I took my blender and a spiralizer and planned all our meals ahead of time.  I thought it was going to be hard but it was the opposite, helped along by the beautiful ripe fruit which became the majority of what we ate, we quickly settled into a routine of fruit for breakfast, raw salads for lunch and spiralised veg with various sauces in the evening interspersed with pizzas from the restaurant.  It was fab!

 

Holiday Raw

 

 

 

 

Souper Speedy Raw Soups

I love soups! especially on cold days or after a long bike ride.  There are many raw soups that are bursting with goodness.  Soups warm you up and make you feel toasty whilst providing all the benefits of raw smoothies! How is that possible you might ask?  Since we know that the heating process destroys many of the active nutrients within plant foods we simply add a combination of hot and cold water to the soups.  This means that the soups do not exceed 40 degrees and the lovely nutrients remain active.  The only equipment you’ll need is a knife, a chopping board and a blender.

soup

Spinach and avocado soup with pine nuts and a splash of olive oil

 

‘Go To’ Alfalfa Muesli

This was the first recipe I tried when I made the transition to raw food.  The recipe was devised by the lovely Saskia Fraser from Raw Freedom and has become my ‘go to’ breakfast.  Its simple and refreshing and takes only moments to put together.  The recipe below lists the ingredients I usually add,  however you can use any fruit, nuts or seeds that you enjoy.  I often add banana or pear.  Freshly made almond milk is wonderful but if you are pushed for time a shop bought almond milk will do fine.  I often add toasted quinoa as it gives a nice malty flavour,  I use a shop bought toasted quinoa with no added ingredients.

 

IMG_0231

 

 

Ingredients

Strawberries chopped

Papaya chopped

2 handfuls of alfalfa

2 dates chopped

2 tbsp sunflower seeds

2 tbsp toasted quinoa

Almond milk as required

 

Children love making their own muesli too!

Ryan mues