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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Almond Milk

This delicious, creamy almond milk is so satisfying that it was the key to my easy transition to being completely dairy-free. I’ve wanted to give up dairy for some time now, but the one challenge was my morning latte. This almond milk was so good it almost made me forget to add the coffee. It’s given me the key ingredient that’s allowed me to create non-dairy beverages that I like even more than cafe latte.

This almond milk is delicious by itself, in smoothies or on raw granola.

Ingredients:
3 cups water
1 cup  raw almonds, soaked 8-12 hours (3 hours at least)
1-2 T organic raw honey, or raw agave syrup
1/2 vanilla bean or 1 tsp natural vanilla extract
2 pinches Celtic or Himalayan sea salt

Instructions:

Soak the raw almonds for at least 3 hours, preferably overnight. Discard the soak water and rinse. Soaking almonds makes them much easier to digest and more nutritious by activating the enzymes and neutralizing an enzyme inhibitor that makes nuts hard to digest for some people.

Put almonds and water into blender and blend until smooth.

Straining Almond Milk

Strain through a fine mesh strainer or piece of muslin or muslin bag. If you’re using a strainer, stirring with a tablespoon in a spiral motion will help the almond milk to move through faster. If you’re using muslin gather up the ends and squeeze to press the milk through.

Save the almond pulp to use in other recipes such as raw cookies or porridge. Rinse out the blender, add the almond milk and the rest of the ingredients and blend thoroughly until frothy and creamy.

You can drink the almond milk as is, or use it in other recipes. It will keep in the fridge for a couple days.

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Raw Granola & Almond Milk

Raw food is so quick and easy to make, it’s the perfect thing for people who “don’t have the time to cook”. Well, here’s the perfect solution – don’t cook! Jennifer Cornbleet demonstrates how to make both Almond Milk and Raw Granola in under 8 minutes, real time. Okay, so she had to soak the nuts overnight, but that’s just being organized and takes maybe 2 minutes. And of course you have to wash up afterwards, but it’s not like you have to scrub a baking tray with cooked on granola! Have a look at this video and see how easy it is.

Here’s my recipe for how to make almond milk.

Here are the instructions for the raw granola using soaked nuts and seeds and dried fruit. Use equal amounts of each ingredient.
Ingredients:

Almonds
Sunflower seeds
Walnuts
Raisins (or dried figs or dates)
Pinch of salt
Dash of cinnamon

Soak nuts and seeds in one container the night before you want to have your granola. Rinse and drain the next morning. Any type of raw nuts or seed you like can be used.

Add all ingredients to food processor. Process until it resembles a granola-like consistency.

You can eat this right away or store it in your refrigerator for up to 3 days. Top with fresh fruit such as blueberries, sliced banana, or pineapple.

Serve with almond milk.

Raw food author and chef Jennifer Cornbleet shows you how to make a quick and delicious gluten-free raw granola, which is then topped with raw almond milk. From her DVD, Raw Food Made Easy . Produced by Larry Cook. Distributed by Tubemogul.

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Rainbow Cole Slaw

I love cabbage, and this really hit the spot. So much so that I ate nearly the entire bowl myself. Using heirloom red cabbage and yellow carrots and fresh herbs from our garden the colors were intense. This photo doesn’t really do it justice. The taste was just divine, and the raw energy packed into this quick-to-prepare meal was just what I needed.

If you don’t like the taste of apple cider vinegar tonics, this is a good way to get the health benefits of ACV without really noticing it. You can also add whatever fresh herbs you like, I used cilantro, parsley and wild mint.

Ingredients:

1/2 small red cabbage
1 large carrot
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
1/4 cup roughly chopped hazelnuts or almonds
fresh herbs (such as coriander, parsley, mint)
2 tablespoons extra virgin olive oil, or hemp seed oil
1 teas umeboshi vinegar
3 teas apple cider vinegar, or kombucha vinegar
1 teas rapadura sugar or agave nectar (optional)
Himalayan or celtic sea salt and pepper to taste

Instructions:

1. Grate the carrot and finely slice the cabbage. Chop the fresh herbs and toss with the cabbage and carrot.
2. Add the vinegar, oil, salt and pepper and toss gently until the vegetables are evenly coated.
3. Add seeds and nuts and serve.

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Banana Mocha Non-Milk Shake

I created this as a non-dairy alternative to my former favorite, espresso milkshakes. Now, I may be biased, but I’d say espresso milkshakes pale in comparison to this baby! This is a favorite afternoon pick-up drink in my house.

I also find this satisfies my sweet cravings, and is a lot healthier than having a chocolate bar.

Ingredients

1 cup brewed espresso
1 cup rice milk, soy milk, or nut milk
4 medium frozen bananas
1 T cacao nibs, cacao powder, carob powder
1 teaspoon raw agave syrup
1/2 teaspoon natural vanilla essence
generous shake of ground cinnamon

Instructions:

Brew the espresso ahead of time and allow it to cool down. I usually make it in the morning and put it in the fridge until afternoon when I make my shake.

Break or cut the frozen bananas into several pieces. You may have to experiment to see just what size your blender can handle.

Put the banana pieces into the blender and add all the other ingredients. Blend until smooth. Serve.

Makes 4 servings

Banana Mocha Non-Milk Shake

Where to Find High Quality Ingredients:

• Cacao Nibs 16oz. (Peeled, Raw/Organic)
• Cacao (Chocolate) Powder 16 oz. (raw, organic)
• Cacao Beans (Raw, Organic) 16oz.
• Agave (Amber) Nectar 16 oz
• Agave (Dark) Nectar 16 oz
• "Real Raw" Organic Agave Nectar (Platinum), 13.25oz

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Marinated Chickpea Salad

One of the most popular legumes in the world, chickpeas (also known as garbanzo beans) were one of the first crops to be cultivated. They are one of the tastiest and most versatile of the pulses. Chickpeas are also high in fiber and contain the phytonutrient isoflavone, which may help to prevent cancer. Chickpeas belong to the family of legumes, also known as pulses. A study of 10,000 men and women in the USA found that those who ate pulses at least four times a week had a significantly lower risk of coronary heart disease.

This tasty marinated chickpea salad can be put together quickly, stored overnight in the fridge and eaten for lunch the next day.

Ingredients:
2 cups cooked chickpeas, drained
2 T extra virgin olive oil or hempseed oil
1 teas toasted sesame oil
1 T wheat-free tamari
lemon juice to taste
1 teas agave syrup (optional)
1/2 cup red, orange or yellow bell pepper (capsicum)
1 med carrot
9 baby spinach leaves
couple sprigs each fresh parsley and mint

Instructions:
Add the chickpeas to a plastic container with a tight-fitting lid. Pour the oils, tamari, lemon juice and agave syrup over the chickpeas.

Finely slice the bell pepper and spinach leaves. Grate the carrot. Finely dice the fresh herbs. Add to the container and toss everything until thoroughly mixed.

Put on the lid, and turn the container upside down until the oil mixture reaches the lid. Refrigerate for at least one hour. Shake and invert the container occasionally to coat all the ingredients with marinade.

Served chilled this is a great refreshing summer salad, but it’s also delicious served warm.

Where to Find High Quality Oils and Agave Syrup

• Organic Hempseed Oil 16oz
• Organic Olive Oil, 375ml - Unheated, Unfiltered, UNPRESSED
• Agave (Amber) Nectar 16 oz
• Agave (Dark) Nectar 16 oz
• "Real Raw" Organic Agave Nectar (Platinum), 13.25oz

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How to Cook Brown Rice

The secret to cooking perfect brown rice lies in getting the water to brown rice ratio correct. Once you get that correct, it’s only a matter of turning off the heat when the rice is done.

The method I use to cook perfect brown rice every time is called the absorption method. I find it’s the easiest and most consistent way to cook brown rice, and it eliminates the guesswork.So, what’s the water to brown rice cooking ratio?

1 cup of brown rice to 2 cups of water.

Instructions:

1. Put 1 cup brown rice and 2 cups water in a saucepan with lid.
2. When water starts to boil, turn heat down to a simmer, and cover. Simmer for 30 minutes or until all the water has been absorbed and there is no water standing at the bottom of the pan.
3. Remove from heat, cover and let stand for 5-10 minutes.
4. Serve.

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Banana Blueberry Ice Dream

I was craving something sweet at night, but I wanted to stay on my raw food diet because I feel so much better on it. Fortunately I’d put some bananas in the freezer a couple of days earlier so whipping up this cold, creamy dessert took a matter of minutes and was a big hit. Even the dogs loved licking the bowl! One of the things I love most about a raw food diet is that you get to eat such satisfying desserts and you don’t have to feel bad… in mind or body. There are few things that are as simple, quick and easy to make as a raw vegan ice cream recipe, so these are a good way to introduce kids to raw foods and preparing them.

Ingredients:
1 ripe banana
3 frozen bananas
1-2 handfuls of blueberries (fresh or frozen)
1/2 teas natural vanilla essence
Raw Agave syrup to drizzle on top (optional)

Instructions:

1. Break the un-frozen banana into roughly quarters and put into blender.
2. Break or cut the frozen bananas into roughly quarters (smaller chunks if you have a whimpy blender) and put into blender.
3. Add blueberries and vanilla essence to blender.
4. Blend on the lowest speed until creamy. If you have a ‘pulse’ function you can use that until the frozen banana chunks have been broken up.
5. Spoon into serving bowls and drizzle with agave syrup to taste.

Makes 2-3 servings

Tip:
To freeze bananas, peel firm but ripe bananas and put them whole into a plastic ziplock bag. Seal the bag most of the way, then squeeze as much air out of the bag as you can and finish sealing the bag. This helps to prevent ice crystals from forming. Pop them in the freezer and that’s it. Once frozen they are ready to use when you want and besides making a delicious, guilt-free ice dreamy dessert they are great for adding to smoothies.

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Slow Cooker Baked Chocolate Zucchini Cake

We’ve still got an overabundance of zucchini from the garden and while trying to come up with new ways to use it all I stumbled upon baking… in a crock pot. I never would have thought this would work, but I’m so glad it does. With a slow cooker (a.k.a. crock pot) you don’t have to keep an eye on it like you do with an oven. You just pour the batter in, go off to do something else and come back 2 hours later – ideal! The cake is moist and divine… well, what dish with chocolate is not divine?

If you have a really large crockpot, just double this recipe.

Ingredients:
1/4 cup oil
1/2 cup soft brown sugar (if you can find rapadura sugar it’s the best)
2 small eggs
1/2 teas natural vanilla essence
4 T yogurt
1-1/4 cup wholewheat flour
2 T cocoa
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp mixed spice (or nutmeg)
2 cups grated zucchini
2 T dried cranberries (optional)

Instructions:
Mix oil and sugar in a bowl until the sugar is dissolved. Add the eggs beat until creamy looking. Mix in the vanilla and yogurt.

Sift the flour, cocoa, baking soda & salt into the mixing bowl, then add spices. Mix just enough to combine the wet and dry ingredients. Add the grated zucchini and cranberries and mix it through the batter. I find it easiest to do by hand.

Turn the crockpot on high and spray the inside with spray on oil, then line it with non-stick baking paper. The baking paper will stick to the sprayed on oil.

Slow Cooker Chocolate Zucchini Cake Is Done!

Pour the batter into the prepared slow cooker, cover and cook on HIGH for 2 hours or until a skewer inserted into the center comes out clean. Depending on your crockpot it may take anywhere from 90 minutes to 2-1/2 hours to cook. Once you learn how long your slow cooker takes you can just leave it to cook and come back after that time to remove it. No need to keep checking like you need to with a conventional oven.

When the cake is cooked, remove the lid and lift out the crock. Be careful it will be hot. Leave it to cool for 20-30 minutes, by that time you should be able to touch the crock without burning yourself. Turn the crock upside down over a wire cooling rack and the cake should easily fall out. After the cake cools completely you can store it in the fridge for a few days – if it lasts that long! It’s nice eaten warm, but the flavor improves after a day in the fridge.

COOK’S TIP:
To line the slow cooker with baking paper…
Take a sheet of baking paper and lid on it. Using the lid of the slow cooker as a guide, trace a line all the way around the lid and trace another line about 2 inches away from the lid all the way around. Use scissors to cut the paper at the OUTER circle. Then make lots of cuts from the outside edge toward the center, stopping at the inner circle. Spray the inside of the crock (bowl) with oil. Now place this cut paper into the crock (bowl) and smooth it out over the bottom and up the sides. If necessary, cut a strip of paper to fit upright against the sides to cover the cut strips and make a smoother surface. You can reuse this paper for several batches of cakes.

Here are some photos, which might help to explain it a bit better:

Step 1: Trace the lid. Trace all around the lid, then draw another line about 2 inches outside of the lid.

Step 2: Make the cuts. Make the cuts from the outside edge, toward the center. Make the cut from the outer line to the inner line.

Then just cut a strip of paper to stand upright and wrap around the inside of the bowl, covering the cut strips. This way it’s really easy to re-use the baking paper for another cake.

Related products you might be interested in:

• Crockpots
• Fresh from the Vegetarian Slow Cooker: 200 Recipes for Healthy and Hearty One-Pot Meals That Are Ready When You Are

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Healthy Zucchini Muffin Recipe

Ingredients:
3 eggs
1 cup vegetable oil
1 cup soft brown sugar
3 cups grated zucchini
2 teas vanilla
1-1/2 cup wholemeal flour
1-1/2 cup all-purpose flour
1 teas salt
1 teas baking soda
1 teas baking powder
1 T ground cinnamon
1/2 cup chopped walnuts or pecans (optional)

Instructions:
Beat eggs until light and foamy; add vegetable oil, sugar, zucchini and vanilla. Mix lightly but blend thoroughly.

Mix together the remaining dry ingredients, except nuts until they are thoroughly blended.

Add the dry ingredients to the first mixture, stir just enough to blend everything together. Stir in walnuts.

Spoon the batter into lightly oiled muffin tins, filling 3/4 of the muffin cup. Bake at 175C (325F) for about 20 minutes or until done. To check if they are done, insert a clean toothpick, skewer or wooden matchstick into the center of a muffin. If it comes out clean, they’re done.

Healthy Zucchini Muffin Recipe

Cool and serve. Can be refrigerated for a few days (the flavor seems even nicer the next day), eaten warm from the oven, or wrap and freeze them.

Makes 24 small muffins.

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