Tag Archives: Raw

Home Made Almond Milk

*Addendum :  You can make quick nut milks (no soaking required)  with just a Nut-Milk-Bag_1024x1024nut bag and a good blender.  Creamy nuts like Cashews and Macadamias make great milk for coffee, tea, granola or smoothies.  Don’t be afraid to experiment either, I like  Cashew Almond or Macadamia and Toasted Coconut,  simply toss 1/2 – a full cup of nuts with  equal parts water (less or DIY-Coconut-Milk-All-Sorts-of-Pretty6more depending on the thickness you desire), a pinch of sea salt, flavour if you like: vanilla or cinnamon and/or sweetener like honey or stevia and blend until smooth.  Sheeze through the nut milk bag and you’re done!

 

I’ve been meaning to post these simple instructions on how to make your own nut milk for years, if you Google almond milk recipes you’ll find pretty much the same instructions, its super easy and much healthier and tastes fresh. You can make any sort of nut milk you like, Hazelnut is awesome, Walnut for an another example, Pecan, Brazil Nut, Macadamia, Cashew, the list goes on, or, mix more than one nut together like Almond Hazelnut! Yum! Beware this is raw, natural food so it will only keep for 3-4 days (as real food should). I used to make my nut milks with layered cheese cloth, its super cheap, you can buy it at a hardware store but eventually I bucked up and bought a re-usable nut bag, and honestly it’s well worth it. Look for future posts on using the left over nut pulp!

Makes 32 oz.
High powdered blender
Nut bag or Layers of Cheese Cloth
Pitcher or large bowl
2     cups Raw Almonds
4     cups Fresh, Spring or Filtered Water
Pinch of Sea Salt
Optional:
1    teaspoon Vanilla
Healthy Sweetener of your choice: stevia, coconut sugar, honey, maple or add dates to the soaking nuts and blend too.

Soak the almond in the filtered water over night or for 8-12 hours. Rinsing and replacing the water at least once is a good idea.

Drain and rinse your soaked almonds then blend with 4 cups of fresh water and sea salt on high for 2 minutes. If using a regular blender (not heavy duty, like a VitaMix) you may need to do two batches, blending 1/2 at a time.

Strain the milk from the pulp using your nut milk bag by squeezing as much of the milk out as possible. Add vanilla and sweeten to taste if you desire.

Reserve and store the pulp in the freezer to make other delicious recipes like crackers, cookies or bread.

Variations:

Chocolate Milk
32 oz    Almond Milk
1             tablespoon Unsweetened Cocoa Powder
1/4       cup Honey or Dark Agave
1            teaspoon Vanilla Extract
Blend.

Chai Milk

32 oz     Almond Milk
1/4        cup Honey, Maple Syrup or Dark Agave
1             teaspoon Vanilla Extract
1             teaspoon Cinnamon
1/2       teaspoon Garam Masala
1/4       teaspoon Nutmeg
Blend.

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Home-Made Protein Bars

 

860717_10151248562646780_840883433_oThis weekend I went snowshoeing with my boyfriend and decided to make him some protein bars for the trip. I used my tried and tested granola bar recipe and worked on a new creation raw bar from researching other recipes I found online. I love the home made granola bar, it is such a flexible recipe, you can really change the flavour every time you make them and they are really nice a crunchy. You can add your favourite protein powder and a little extra coconut oil or leave them the way they are. They are much healthier than store bought ones and really easy to make.
The raw/uncooked protein bar is nice and easy to make too and tastes surprisingly good! Perfect post workout or as a meal replacement to go.


granola barsCrunchy Granola Bars

Oven 325 degrees
9×9 pan lined with parchment paper
You can shift around these ingredients depending on what you have or prefer. Add 1/4 cup of protein powder with an extra tablespoon of oil for a protein granola bar.

Medium pot:
1/4      cup Nut Butter of your choice: Almond, Cashew, Sunflower, Peanut ect.
1           tablespoon Coconut Oil
3           tablespoon Honey or Maple Syrup
3 1/2   tablespoon Brown Rice Syrup or Molasses
1            tablespoon Vanilla
1            tablespoon Coconut Sugar

Mix in a bowl 3 cups total of:
1 1/2    cups Puffed Rice/Kamut/Quinoa
1/2       cup Kamut or Rye Flakes
1 1/2    cups Rolled Oats
1/3       cup dried juice sweetened Cranberries or other dried fruit like goji berries, blueberries, cherries, pineapple, apricots or raisins
1/4       cup raw Pumpkin Seeds
1/3       cup raw or toasted Sunflower Seeds
1            teaspoon Cinnamon *optional

Warm nut butter, honey, brown rice syrup, vanilla, and coconut sugar until sugar has melted.

Mix dry ingredients in a medium bowl.

Pour warm onto op the dry and mix well.

Once well coated, spread the mixture into your pan. Press down with a spatula or oiled hands then bake for about 25 minutes.

Allow to cool completely before removing to cut. Bars will crisp up over a few hours.
Note: Mix up your ingredients! Add coconut ribbons or chopped up banana chips for different flavours.

Raw Protein Bars

1/2      cup Chopped Pistachios
1/2      cup Pumpkin Seeds
1/2      cup Coconut Flour
1/4      cup Vanilla Protein Powder
2           tablespoon Hemp Seeds
2           tablespoon Chia Seeds
1/3      cup Goji Berries
1/3      cup Coconut Flakes
1           Vanilla Bean or 1 teaspoon Vanilla
1/3      cup Almond or Hemp Milk
1/3      cup Coconut Oil
1/4      cup Honey
2          teaspoon Cinnamon
Pinch of Sea Salt

Mix all ingredients together and press into a square pan. Chill in refrigerator for approximately 1 hour. Slice into desired sized bar.

Store in the refrigerator or freezer until the day you plan to eat one.

Miso Mustard Cabbage and Fennel Salad

Had a couple of ½ heads of cabbage and a fennel bulb to use in my fridge so I put this cole slaw like salad together tonight, it’s quite tasty now, looking forward to having some fully marinated for lunch tomorrow.  The fennel in this salad is key, fennel is crunchy, slightly sweet and refreshing and, it is a powerful antioxidant, has anti inflammatory properties and aids in digestion.  Fennel is also an excellent source of Vitamin C, Folate,  Potassium and high in fiber too.

Large bowl
1     tablespoon Miso Paste
2     tablespoons Grainy Dijon Mustard
1     tablespoon Honey
2        tablespoons Rice Vinegar
3        tablespoons Sunflower Oil
2        teaspoons Sesame Oil
1/2    teaspoon Crushed Red Chilies
1/2    teaspoon Sea Salt
6        cups Red and Green Cabbage, thinly sliced
1         small Fennel Bulb, thinly sliced
3        Carrots, grated
4        Green Onions, sliced
1/3    cup Toasted Sunflower Seeds
1/4   cup Sesame Seeds
Pepper to taste

Whisk sauce ingredients in a large bowl then add cabbage, fennel, carrot, green onion and toss to coat. Sprinkle with seeds, toss again then season with pepper to taste. Allow to marinade for at least a couple hours before serving.

Kale and Quinoa Salad with Apple Lime Dressing

This salad is a combination of so many of my favourite foods right now: kale, quinoa, carrots, fresh in-season fuji apple and lime….so delicious and, it is perfect served immediately or can be stored in the fridge for a day or two; it also makes a great potluck or party dish. I always make it with Lacinato or Dinosaur Kale but it would work with curly kale or any other variety too. I suppose you could use a different variety of apple as well but the Fuji apple has a nice balanced sweet and tart with a hint of floral flavour and, bonus, they are local and in season (here) right now. This recipe serves 4.

Apple Lime Dressing
1/2    large Fuji Apple, chopped
1         Lime, zested
1         Lime, juiced
1         teaspoon Sea Salt
1/2    cup Rice Vinegar
2         teaspoons Sesame Oil
1/4    cup Sunflower Oil
2         tablespoons Honey or Agave Syrup

Toss all ingredients in a food processor or blender and set aside.

Kale Quinoa Salad
1        large bunch Lacinato Kale, stems removed, coarsely chopped into about 1 inch strips then hand torn*
3/4   cup Quinoa, rinsed well then cooked in one cup fresh water
2-3    large Carrots, shredded
1/2    large Fuji Apple, chopped
1/2    cup raw or toasted Almonds

Hand tear the chopped kale into a large bowl. *Hand tearing bruises the raw kale making it softer and ready to eat without cooking, if you are planning on storing the salad in the fridge to serve later you could skip the hand tearing as marinating in the dressing will also soften the kale.

Add warm cooked quinoa, shredded carrot and the vinaigrette, toss until coated.

Add chopped apple and almonds, toss to combine again and add fresh ground pepper to taste.

Enjoy!

Raw Sprouted Buckwheat Granola

My inspiration for this recipe came first from my usual desire to create and consume the healthiest but still tasty foods possible and second, after trying a Kaia Foods version which I LOVED but can’t justify spending (at Whole  Foods) $9 for a small bag!

The bulk of my granola is sprouted Buckwheat, it is very nutrient dense, crunchy and remains so even in milk.  Buckwheat is high up on my list of super foods, I use almost daily.  Due to the presence of inositol, buckwheat helps the body adjusts metabolism, fat and the lipo-soluble vitamins. It also aids the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.  Buckwheat contains all the essential amino acids necessary for the body to synthesize its protein.

Can’t forget the other gluten-free grains and seeds included here, Millet, Amaranth, Quinoa to name a few – all super foods!  Everything is sprouted or soaked adding even more health benefits. Click HERE for information on the benefits of sprouting.

This recipe is a pretty large batch, filling my dehydrator and taking over 24 hours to crisp and a couple days to prepare but it is well worth the wait and effort.  I prefer to have a large batch that will last a while.  I also did one tray in the oven set to 170 degrees, (140 is better if your oven goes that low) with the door cracked open to see how this method compares.  The oven batch turned out great too and took less time to dry and crisp.  I dehydrated bananas and dates sprinkled with cinnamon and added it to the mix but you can use any other fruit flavour options: blueberries, strawberries, raspberries, cranberries, cherries, currants or raisins.  Save time on this extra step and simply buy them already dried if you like.

Sprout the below by soaking in fresh pure water in a a few medium- large bowls for 1 1/2 days:

Soak/sprout for 12 to 24 hours in large bowl:
3-4      cups Buckwheat – Rinse/change the water several times throughout times.
Soak for 8-12 hours in another large bowl:
1           cup Millet
1           cup Amaranth
1           cup Red Quinoa
1           cup White Quinoa
Soak in a medium bowl:
1/2       cup Pumpkin Seeds
1/2       cup Sunflower Seeds
Soak for 8-12 hours in a small bowl:
1         cup Almonds
1         cup Walnuts
Once the grains, nuts and seeds are done sprouting and soaking, rinse and strain WELL then, combine with:
1/2     cup Sesame Seeds
1/2     cup Flax Seeds
1         cup dried unsulfered/ unsweetened Coconut
1/4    cup Vanilla
1 -2    cups Maple Syrup or Agave Syrup – 2 if you like a sweeter granola
1/4    cup Cinnamon
1          tablespoon Sea Salt
1/4     cup Oil of choice (macadamia, almond, sunflower, flax, olive…)

Place a thick layer of about 1/2″ on mesh dehydrator sheets.

Dehydrate until crunchy, add dried fruit and transfer to air tight container.

Lime Mousse

I have had the ingredients list for this one scribbled down on a piece of scrap paper for at least a year.  A friend gave it to me after she  tried this healthy little dessert at some raw vegan retreat.  I think I nailed the measurements on my first attempt.  The base being almost purely of avocado, this mousse is almost too healthy to be called dessert.  So deliciousness you won’t believe its raw vegan.  If you like lime, you will love this.  I think this would be equally as awesome done as  lemon or both!

Blender or food processor:
5              Avocados
1/4         cup Lime Zest (approximately 5 limes)
1/2         cup Lime Juice (juice from 5 limes)
1/4         cup Agave Syrup
3             tablespoons Coconut Butter*
Soft inside of 1/2 a Vanilla Bean
2             teaspoons Vanilla
1/2         teaspoon Sea Salt
Stevia to taste

Blend or process all ingredients till smooth.  Add Stevia to taste.

Chill and serve!

Important detail: The lime flavour will intensify as time passes so if you don’t intend on serving right away I suggest cutting down the zest!

*Coconut butter is the thick creamy butter on the sides of a freshly opened can of premium coconut milk (not a light version).