Raw Garden Vegetable Soup

Since I haven’t gotten around to making any raw soups yet, I thought I’d go in search of a video recipe, and I found a good one. Garden Vegetable Soup, by Jennifer Cornbleet. It looks and sounds delicious. I actually have enough of the ingredients to try one myself tomorrow. They are not so different than a green smoothie, except in the seasonings. Jennifer talks about the 6 basic components of a raw soup in the video, I love the way she breaks it down so simply, it gives me a much better foundation to work from when I create my own. I’m really good at creating delicious cooked soups, but raw soups seemed a bit daunting. Not any more

So here’s a rough transcript of the video, which is further down the page:

Garden Vegetable Soups are a great way to get more greens and vegetables in your diet. Lots of great soup recipes in her book, Raw Food Made Easy For 1 or 2 People .

There’s 6 basic components that go into any great tasting blended raw vegetable soup

1. Some kind of watery vegetables and/or greens. For example tomato, zucchini, celery, spinach, red bell pepper, Romaine lettuce, chard, kale. Try not to mix together too much red and green or the color won’t be so great. One tomato in an otherwise green soup will be fine, but try to keep it either mostly red or green.
2. Water to thin out the soup a little bit.
3. Some kind of citrus juice, lemon, lime or orange to perk up the flavor.
4. Salty seasoning. Natural sea salt or miso (fermented soybean paste) gives it a nice deep flavor similar to what you would get from vegetable stock or bouillon.
5. Pungent seasonings such as fresh herbs and spices, garlic, onion, a bit of curry powder.
6. Some kind of fat to make the soup creamy. You can use avocado, olive oil or soaked nuts and seeds.

Instructions:

Use a blender to get a nice creamy consistency.

Coarsely chop zucchini (no need to peel it because you get a lot of nutrients in the peel), chop celery. Cut a tomato roughly, no need to remove the seeds since it’s a blended soup. Add some spinach, Swiss chard or kale. Add basil (pungent herb), use quite a bit so it’s both a pungent flavor and another green. Add some water (looks like about 2 cups).

Seasonings: lemon juice, natural sea salt and miso (mellow white miso) – about a tablespoon. Pungent seasonings: crushed garlic, green onions, a little bit of cayenne pepper.

Blend all the ingredients and add the fat (avocado) afterward. Blend until the soup has liquefied.

Cut avocado in half, twist to separate. Scoop half the avocado right into the blender. You can remove the avocado stone by pressing your knife into it just a bit and twisting the avocado while holding the blade of the knife still.

Blend again, just enough to blend the avocado in. If you over-blend avocados it can ruin the flavor and color.

You can serve in a bowl, or put it into a jar with a tight-fitting lid to take with you.

Raw food author and chef Jennifer Cornbleet shows you how to quickly make a delicious raw Garden Vegetable Soup. From her DVD, Raw Food Made Easy .
Raw Food Made Easy For 1 or 2 People

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Raw Vegan Marinated Portobello Mushrooms

I absolutely love mushrooms cooked, but can’t stand them raw. So when I decided to start eating more raw food, I was missing my mushrooms! Or having to eat them cooked. I’ve tried a few different raw vegan recipes featuring mushrooms, like stuffed mushrooms, and while it was better than eating them plain (yuck), I still didn’t really love them. I figured my best chance for creating a raw mushroom dish that I loved was to use my dehydrator.

If you want to eat a raw vegan diet, but you still love the taste of cooked food, a dehydrator will save you. Keep the temperature setting at 115 degrees F or below, and you won’t destroy any of the important enzymes in raw food, but the warmth is enough to change the texture and taste of the food, similar to cooking at higher temperatures. In the case of mushrooms, these are every bit as delicious as sauteed mushrooms.

Ingredients:

200g portobello mushrooms
5 tbsp (100ml) virgin cold-pressed olive oil
1 small clove garlic
1 small lemon
1 tsp dried oregano
1 tsp rosemary (fresh if possible)
1/2 tsp ginger powder
1/4 tsp garam masala
1/4 tsp Himalayan sea salt (more or less to taste)

Instructions:

Brush any debris off the mushrooms and cut into slices about 1 cm (1/4 inch) thick. If you have a Pyrex baking dish that will fit in the tray slots of your dehydrator that works best, otherwise the teflex sheets will be fine, you just may need to add a bit more olive oil. Put the mushroom slices in the baking dish if you have one, otherwise put them into a bowl.

Crush or mince the garlic as fine as possible. Add to the bowl with mushrooms. Strip the rosemary leaves off if using fresh rosemary and chop as fine as possible. Add to the bowl with mushrooms, along with all the olive oil and other spices.

Using your fingers toss the mushroom slices in the oil and spices until the mushroom slices are  evenly coated. The portobello will absorb the olive oil, you may need to add more if you still have any ‘dry’ patches.

If you are using a baking dish, spread the mushrooms evenly over the bottom of the dish and insert it into the tray slots of your dehydrator. Otherwise, spread the mushrooms evenly over a teflex sheet and insert the tray into the dehydrator.

Mushrooms tossed in olive oil and spices before dehydrating

Turn on the dehydrator and set the temperature at 115 F (45C). Check on them occasionally, to mix and add more olive oil if they are getting too dried out.  In about 2-4 hours your mushrooms will be done and ready to eat. You’ll have to do some taste testing to see when they are right for you. When they are getting close to done, squeeze some fresh lemon juice over them.

Leftovers will keep in the fridge for a couple of days.

Serves 2-3

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Sunflower Walnut Pate (TuNo) on a bed of sprouts

I love this pate, it’s so tasty, nutritious and versatile. It can be used in sandwiches and wraps, as a spread or dip or simply drop a scoop on top of a green salad. It’s also called TuNo because it tastes and looks very similar to tuna salad, but it’s vegan, in fact it’s a super-healthy raw vegan dish. Now if you’re one of those vegetarians or vegans who hates the taste and smell of tuna, you’ll still love this no fishy taste or smell. I suspect what most people really love about tuna salad is more to do with the added ingredients than with the tuna itself. But the tuna provides a vehicle and texture that holds it all together and gives you that high-protein full feeling. Well, the walnuts and sunflower seeds do the same in this case, and the taste really comes from the spices and other added ingredients.

Great dish to serve to your non-vegan friends – see how many of them can guess that it’s not actually tuna.

Ingredients:

1 cup sunflower seeds, soaked
1 cup walnuts, broken into pieces, soaked
1/2 cup celery, finely chopped
1/4 cup parsley, finely chopped
1/4 cup sauerkraut, finely chopped and juice to taste (can substitute pickles instead)
2 tbsp fresh squeezed lemon juice
2 cloves garlic
1/2 teas kelp or wakame flakes
2 tbsp tamari
1 teas apple cider vinegar (ACV) or kombucha vinegar
2 teas ground cumin
1 teas paprika

Instructions:

Soak the sunflower seeds and walnuts for 4-8 hours. Drain and throw away the soak water. The soaking neutralizes the natural enzyme inhibitors in nuts and seeds making them more nutritious and easily digestible.

Add the sunflower seeds, walnuts, lemon juice, garlic, kelp, tamari, cumin, paprika and apple cider vinegar to the blender. Blend until smooth. If you have trouble blending it, add some of the sauerkraut or pickle juice. You don’t want it too runny, aim for the consistency of tuna salad.

Transfer to a bowl and mix in the chopped celery, parsley and sauerkraut (or pickle) by hand.

This will keep for several days in the fridge stored in an airtight container.

Sunflower Walnut Pate on flax crackers with sprouts and arugula

Serving suggestions:

• Eat by the spoonful
• Add a scoop to top off a salad
• Use as a dip with crudites
• Eat with flax crackers and sprouts
• Use in place of the rice, and add other raw vegetables for raw sushi
• Serve a as a spread on bread, in a pita pocket, or wrap with lots of salad vegetables

Let me know how you like it, and what other creative ways you invent to serve it.

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Fruity Chia Pudding

This healthy, filling, yummy dessert is quick to make as long as you remember to start the chia seeds soaking in advance. If you start the chia seeds soaking in the morning you can have your pudding for dinner.

The bee pollen and camu camu powder give an extra nutritional boost to this pudding. I’ll often eat this as a meal on it’s own. It’s great to have for breakfast because I find it really lasts me through the day without being too heavy and filling.

Chia is very sustaining and great for endurance. So this is my favorite breakfast if I have a lot of physical work to do in the garden or if I’m going on a bushwalk for the day.

Ingredients:

1 cup chia seeds, soaked in 3 cups water for 4-6 hours
2 tablespoons honey or agave syrup
1 tablespoon tahini
1 teaspoon camu camu powder
1-2 tablespoons of bee pollen
dash of Himalayan or Celtic sea salt
Fresh fruit in season (juicy fruit works best, especially berries, pineapple, mandarin, grapes)

Instructions:

Soak the chia seeds in 3 cups of water ahead of time. You can start soaking them in the morning, mix everything together around lunchtime, pop it in the fridge and it will be ready to eat for dinner.

Add the honey or agave syrup, tahini, camu camu powder, and sea salt to the soaked chia and mix thoroughly. Then add the fruit and mix just so that it’s evenly spread throughout. Spoon the mix into a pie dish or jelly mould. Glass pie dishes or silicon jelly moulds work great.

Sprinkle the bee pollen on top and pop it into the fridge. You can also eat it straight away if you want too. This recipe usually makes a bit more than my glass pie dish can easily hold, so I usually have a small bowl immediately and pop the rest in the fridge.

The chia are so filling and sustaining that I can’t eat a lot at one sitting. It will keep well in the fridge for several days.

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Vegan Vanilla Ice Cream

I was having a sweet craving this evening… actually it was going on all day and I was trying to come up with something I could make with what I had on hand. Finally, the idea for this hit me. And oh did it hit the spot… the tahini adds an extra smoothness to this so it’s even more like real ice cream than most frozen banana-based non-dairy ice creams. The vanilla extract and rapadura go so nicely together, creating that sweet, vanilla flavor.

Even if you eat dairy, it’s worth trying this for it’s own sake. Totally guilt-free desserts, I love ‘em! Try some of my other raw vegan ice cream recipe too.

Ingredients:
1 ripe banana
3 frozen bananas
1 tbsp tahini
1 tbsp rapadura sugar (or sweetener of your choice)
1 tbsp water
1 teas organic vanilla extract (or vanilla pod if you have it)

Instructions:
Peel the ripe banana and break it into pieces into blender. Add the tahini, rapadura, water and vanilla extract. Blend until smooth. Add the frozen bananas and blend again until smooth and creamy.

If you want this to be an all-raw dessert, be sure to use raw tahini. Often the ready made tahini is made from lightly toasted sesame seeds. I’ve had trouble finding raw tahini in New Zealand, but you can buy grinders and juicers with attachments that allow you to create your own. I love tahini so much, and it’s such a small part of most of my recipes that I just use the best organic tahini I can find, even though I’m trying to eat a mostly raw and living food diet.

Eat immediately!

Serves 2.

Kitchen tips: To cleanup I added about half a cup of water to the blender jug (no soap, just water) and blended on high until most of the remains had been ‘water blasted’ off the sides of the jug.

Zoe loves Vegan Vanilla Ice Cream

I poured this ‘vanilla banana milk’ into a bowl for my dogs and Zoe loved it! She lapped up every last drop and came to see if there was more of this yummy stuff left.

Zoe works hard, her day-job is in excavation. It’s hot, thirsty work. A cool, thirst-quenching treat like this is just the thing after a hard day’s work.

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Espresso Non-Dairy Ice Cream

My very favorite ice cream is coffee ice cream, and nothing else even comes close. Not only is it very difficult (read: impossible) to find good coffee ice cream in the shops here in New Zealand, but now that I’m not eating dairy, ice cream is off the menu… or is it? NO! Because there is a healthy, delicious, non-dairy, non-soy alternative. And it takes about as long to make as it takes to get a tub of ice cream from the freezer and serve it up. But the best part is, it’s so healthy, it’s virtually guilt-free.

I love this non-dairy ice cream, in all it’s variations, so much I don’t think I’d be satisfied going back to eating ice cream made from dairy.

Ingredients:
1 ripe banana
3 frozen bananas
1/4 cup brewed & cooled espresso
1 tablespoon coffee chicory essence
1 tablespoon honey or agave syrup
1/2 teas vanilla extract (optional)

Instructions:
Break bananas into pieces and add to blender. Add all other ingredients and blend on low until until the banana starts becoming smooth, then turn the speed up until thoroughly blended.

If you brew the espresso earlier in the day, or save some from your morning coffee you can make this delicious treat in about 5 minutes for dinner or lunch. In fact, it’s you can still make a nice cold dessert even if the espresso is still warm.

Many health experts argue that coffee is actually healthy because of the high level of antioxidants it contains. As much as I’d like to believe that I know from my own experience that coffee is addictive and too much is definitely not good, for my body at least. But I love it all the same.

If you don’t like coffee, or are trying to give up, you could use a healthy coffee substitute instead. Roasted chicory is one option, but I’ve also seen, though not yet tried, roasted maca root. Raw maca has a sweet, rich, malty flavor which I imagine is enhanced by the roasting, so I’d certainly love to try some! Both chicory and maca are very nutritious and healthy in their raw state. Roasting, like all forms of cooking will destroy some of the nutrients, including vital enzymes. But it’s a trade-off if you feel coffee is not good for you. The caffeine in coffee can certainly have a detrimental effect if you tend towards insomnia.

This is a great raw vegan ice cream recipe to use as a starter and just play around with the ingredients to create a delicious concoction of your own. What variations have you come up with? Leave a comment and let me know.

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Kale Chip

I honestly cannot get enough of these delicious kale chips. They more than satisfy that spot that potato chips once filled, only without the greasy food hangover and the guilt. Kale is a super food among vegetables. It’s a brassica, a member of the cabbage family and is probably the closest relative to the wild cabbage. As such it has the same antioxidant power and cancer-fighting phytochemicals of the other brassicas. In fact, kale is number one in the antioxidant ratings according to The 150 Healthiest Foods on Earth. If that’s not reason enough to indulge in my kale chip addiction, I don’t know what is!

Ingredients:

1-2 bunches of kale, wash, de-stem and tear into pieces
4 tablespoons extra virgin, organic olive oil
1 tablespoon nutritional yeast
1 teaspoon organic apple cider vinegar
1 teaspoon raw organic agave syrup
1 teaspoon raw organic tahini
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon ground cardamon
1/2 teaspoon Himalayan or Celtic sea salt
dash of powdered ginger
dash of cayenne powder to taste

Instructions:

1. Rinse the kale under running water, remove stems and tear the leaf into pieces about the size of potato chips tossing them into a large mixing bowl.
2. In a smaller bowl or cup mix all the other ingredients together, beating with a fork until there are no more lumps of tahini and everything is blended together evenly. Drizzle the mixture over the kale pieces, then massage it evenly through the kale with clean hands.
3. Grab handfuls of the coated kale pieces and scatter onto dehydrator trays. If the mixture is quite oily and dripping off the leaves, use a Teflex or Paraflexx sheet on your dehydrator tray. Otherwise you can put the kale mixture directly onto the dehydrator sheets and they will be ready to eat a bit sooner. Try to break up any large clumps of kale, but you don’t need to take the time to lay every piece out individually, just make sure they are fairly evenly scattered over 3-4 trays.
   

   Kale Chips on dehydrator tray

4. Dehydrate at 95-105F degrees overnight. If you used the Teflex or Paraflexx sheets turn the kale chips out onto the regular dehydrator sheets the next day and dehydrate for a couple more hours until crunchy. Otherwise, test to see if the chips are crunchy. If they are you can eat them immediately, or store in a sealed glass jar for later.

More nutritional facts about kale:

Kale is also loaded with calcium, iron, and vitamins A, C, and bone-building vitamin K. It contains seven times the beta-carotene of broccoli and ten times as much lutein and zeazanthin, eye-protecting carotenoids known to help protect against macular degeneration. And 2 cups of the stuff contain about 4 g of protein and 3 g of fiber.
Source: The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why

I can easily snack on 2 cups of kale in the form of kale chips, getting a nice dose of healthy, uncooked oils at the same time. Although it takes extreme self-control, I try to squirrel some of the kale chips away in a glass jar for later in the evening when I start getting the munchies, or junk food cravings. Funny enough I find they also satisfy the cravings for sweets I often get late at night.

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Super C Hydrating Fizzy Refresher

This is one of by favorite refreshing pick-em-up drinks. I drink it nearly every day and I really miss it when I don’t. This is one of my ‘happy foods’, combining red bush tea (also known as rooibos) and the fermented wonder-drink kombucha. Rooibos tea is high in minerals, loaded with antioxidants and very hydrating, making it a great isotonic sports drink.

Combine the hydrating properties of Red Bush tea, the vitamin C and antioxidant properties from superfoods camu camu and lemon, and the energizing zing of kombucha and what have you got? Why a Super C Fizzy Antioxidant Refresher of course! Okay, enough silliness. But seriously, this tasty beverage always lifts my spirit as well as my energy levels. It’s quick and easy to make, but so good for you. Give it a try, and let me know what you think.

Ingredients:

2 cups Red Bush tea (2 cups boiling water, 1 red bush tea bag, make the day before and store it in the fridge overnight and it will be ready to make a cool, refreshing drink for you the next day)
1 cup kombucha tea
1 lemon, juiced
2 tablespoon sweetener (raw unfiltered organic honey, raw agave syrup, or raw yacon syrup)
1/2 to 1 teaspoon camu camu powder
1/2 teaspoon MSM powder
powdered organic ginger to taste
dash of cayenne

Instructions:

I keep the red bush tea in the fridge, and make a new batch as soon as I use the tea from the previous day. This way my Super C Fizzy Antioxidant Refresher drink always comes out refreshingly cool right out of the blender.

Add all ingredients except the kombucha tea to the blender. Blend thoroughly until the sweetener is completely dissolved. Add the kombucha tea and pulse the blender briefly to just mix everything.

Serve and drink. Garnish with a sprig of fresh wild mint if you like.

Makes up to 3 servings, unless you love it as much as I do and drink it all!

Apple Cinnamon Chia Pudding

Chia seeds are an exceptional superfood, they are so full of goodness. I’ve had some around for a while and I’ve been using them in smoothies and just eating them dry. I also tried adding a tablespoon to a glass of water and drinking the resulting gel, which was wonderful and refreshing. But I really wanted to do something more with them, I wanted to use them in as a main ingredient in a dish. So I went searching online for recipes and came across a video called “Chiary Pudding” by Kate Magic.

Inspired by Kate’s recipe and all the great things she says about chia, I put my chia seeds on to soak the next morning and came up with my own chia creation that afternoon using ingredients I had at hand. Just before I was going to put the pudding mix into the mould, Suzi (a.k.a. The Constant Gardener) came in from the garden with a handful of the first strawberries of the season. Perfect timing! They really gave the chia pudding an extra lift. Here’s my recipe, along with the video that inspired it and the notes I took from the video.

Ingredients:

1 cup chia seeds
3 cups water
2 small, or one medium apple, peeled, cored and quartered
4 tablespoons water (or as needed, for the applesauce)
2 tablespoons honey or agave syrup
1 tablespoon mesquite
2 teaspoons cinnamon
1/2 teaspoon camu camu
pinch of Celtic or Himalayan salt
2 tablespoons bee pollen
fruit to garnish, such as berries, grapes, mandarin slices

Instructions:

1. Soak the chia seeds in 3 cups of water for 4-6 hours in a mixing bowl.
2. Blend apple, honey, cinnamon, camu camu, and salt together until it’s the texture of applesauce. Add a bit of water as needed to get the right consistency, I used 4 tablespoons of water, but depending on the apples and blender you use you might get by with less.
3. Add the applesauce mixture to the mixing bowl with the soaked chia seeds and mix together thoroughly. If you have enough fresh fruit you can mix it in as well.
   

   Mixing applesauce into soaked chia seeds

4. Turn the apple-chia mixture out into a silicon mould, or a glass pie plate
5. Sprinkle with bee pollen and garnish with fruit. I used slices of strawberry and grapes to garnish.
   

   Apple Cinnamon Chia Pudding ready to eat

6. Refrigerate or serve immediately.
   

   Apple Cinnamon Chia Pudding ready to eat

Here’s the video that inspired it all!

Recipe from the video:

1 cup chia seeds to 3 cups water (Soak for 4-8 hours and it becomes quite stiff)
1/2 cup mesquite
1 T camu camu
1 T tahini
1 T agave
1 teas suma
250 g strawberries (optional)
Bee Pollen

Mix all everything except the strawberries and bee pollen together. Add in the strawberries and mix them through.

Put into a mould (silicon moulds are good), sprinkle bee pollen on top, and put it into the fridge to set so you can cut it like a jelly, or you can eat it immediately.

Variations – add:

• Lucuma
• Cacao
• Berries

Makes a lovely, quick pudding that’s really sustaining, filling and energizing. Good source of essential fatty acids and good source of energy. Very uplifting and energizing.

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Kale Chip

Kale chips… the raw vegan alternative to potato chips. I’m addicted to them. I eat about a third of them before they even finish dehydrating. Even if I ate junk food, I’d choose kale chips over potato chips, or tortilla chips any day. Yes, they really are that good! And here’s the thing… kale is really, really good for you. Prepared this way it’s easy to eat a whole mixing bowl of kale in one sitting. My dogs adore them, I’m sure kids will too. They’re simple to make too, it’s easy to experiment, and it’s hard to go wrong with them. Here’s the most basic recipe for salted kale chips. So if you get the hankering for something salty, crunchy and oily instead of reaching for the potato chips, try some of these healthy, nutritious kale chips instead.

Ingredients:

2 bunches of kale, rinse and remove stem
3 tablespoon olive oil or hemp seed oil
1 tablespoon apple cider vinegar
Celtic or Himalyan sea salt to taste

Instructions:

1. Mix the oil, apple cider vinegar and salt in a large mixing bowl. It’s easy to add more salt later and adjust it to your taste.
2. Tear the kale leaves up into bite-sized pieces. Think potato chip size, they will shrink a bit once they are dehydrated. Toss the kale pieces into the bowl with the oil and vinegar.
3. Periodically mix the kale as you are adding it by tossing the kale in the oil and ACV mixture. Get your hands in there and massage the oil into the kale. You’re aiming to have the oil and ACV evenly coating all of the kale. It’s easier to do this if you add a bit of kale, toss and massage, add some more kale, toss and massage and repeat until you have used up all the kale.
   

   Making Kale Chips: Massaging the kale

4. Place a Teflex sheet on top of a dehydrator tray and drop a handful or two of the coated kale leaves onto it. Try to spread the kale around so it’s not all clumped together, but you don’t have to be too particular about placing each individual piece because it will shrink and separate a bit as it’s dehydrating.
   

   Kale chips spread on Teflex sheet

5. Dehydrate overnight at 105 degrees F.
6. In the morning, turn the kale onto a regular dehydrator tray to finish it off. Dehydrate for another 2-4 hours until crispy.
   

   Kale chips almost ready to eat

7. Eat fresh from the dehydrator or store in a tightly sealed glass jar to keep them crisp. I’m not sure how long they will keep because they never last for more than 2 days around me
   

   Store kale chips in a glass jar

Enjoy!

Variations:

I’ll be posting the recipes for more flavors soon, but once you get the idea from this basic recipe try experimenting with adding different spices.

• Want it a little hot and spicy? Try adding some cayenne.
• Craving a cheesy flavor? Just add some nutritional yeast or parmesan (if you eat dairy).

You get the idea. If you come up with some tasty variations be sure to share them in the comments.

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