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Rawfood Cousine

Basics of Raw/ Bread&Crackers/ Party!/ Rawfood Cousine

MEDITERRANEAN FLAXSEEDS CRACKERS

Amazing crunchy tasty rawvegan flavourfull snack. Minimum effort and voila, deliciousness! 😀 I love these, cause they are so easy to make and you can play around with flavours. My favourite is this one, but you can also leave them totally plain, with salt and herbs of choice or you can go crazy and come up with different kinds of flavours! You can also work only with flax seeds, I love the mixture of seeds and colors I can get. So that´s also your choice. Instead of 2 cups of different kinds of seeds, you would use just those flax seeds and it would work exactly the same :).

When you are working with seeds, it´s better if you are gonna stick to the rawfood rule of 42°C. Problem with seeds is they are so sensitive to heat that they can go rancid really quickly, so even though you can find gazilion recipes on internet where people are using oven and they just simply bake them, don´t do it please ;D. Either bake them on the lowest heat possible and slow dehydrate them like that or use proper dehydrator :).

Another cool thing about these is the price of a final product. Cause in the store you buy 3 little crackers and in reality you can make 3 full dehydrator sheets for that same price. It´s a lot of crackers! 😀 

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By Not So Guilty Pleasures Serves: 3 dehydrator sheets
Prep Time: 30 minutes Cooking Time: overnight dehydration

Ingredients

  • 1/4 cup chia seeds
  • 3/4 cup flax seeds
  • 3/4 cup white sesame seeds
  • 1/4 cup black sesame seeds
  • 1 1/2 cup filtered water
  • .
  • TOMATO SAUCE
  • 2 tomatoes
  • 1/2 red bell pepper
  • 3/4 cup sundried tomatoes, soaked in 3/4 cup filtered water
  • 1 handfull fresh basil/herbs of choice
  • .
  • optional:
  • 1/4 small red onion
  • 1 clove garlic
  • 1tsp pink hymalayian salt

Instructions

1

Soak sundried tomatoes first in order for them to be soft when you are gonna blend them together with other ingredients for sauce.

2

Put all the seeds together into a bowl and soak them in water. Let them sit minimally for 10 minutes.

3

Meanwhile prepare your tomato sauce. Mix tomatoes and red bell pepper in a blender. Then mix in soaked sundried tomatoes. And as last mix in gently chopped herbs of choice. Don´t mix it all in one paste, otherwise the sauce would have brownish color. And we want that sauce to be vibrant red :).

4

Last step is just mixing soaked seeds with your tomato sauce and spreading it nicely, thinly onto dehydrator sheets.

5

Dehydration usually lasts overnight.

Basics of Raw/ Bread&Crackers/ Rawfood Cousine

ALMOND ROSEMARY TARTALETTES

Raw vegan Almond Rosemary Tartalettes! Amazing crafty dish. When you can come up with your own fillings, deco and nice way how to plate them up. 

I am using  (activated – optional) almonds as my base but you can try to exchange them for any other nuts/seeds if you like. What is important in raw vegan cousine when you are trying to bind ingredients together … is consistency and natural food binders. I love to use flax seed flour. Cause when you mix it with any kind of liquidy texture, it´s gonna hold it together. In other times I also like chia and psyllium, but for this recipe are flax seeds perfect. They are gonna absorb the liquid from tomatoes and help create dough-like texture. 

Food processor is gonna make it all for you. Your job … and fun obviously .. is to press that mixture into tartalette molds, put them into dehydrator for few hours and that´s it. You can store these in airtight container or in a freezer. Cause sometimes you think it´s airtight and it will last forever, you open the box after two weeks and voila, they are moldy :D. So freeze these babies and just defrost them in a dehydrator few minutes before preping them up for a nice complete dish. 

If you would like to experiment and you are trying to keep it high carb or lower in calories, you can use sprouted&dehydrated buckwheat, my most favourite ingredient. It can also work with sprouted&dehydrated quinoa. In raw vegan world, always always sprout grains. Or at least soak them for 12 hours. It´s about rising nutritional value and making you to digest those foods properly. 

 

 

Raw vegan Almond Rosemary Tartalettes

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Serves: 7

Ingredients

  • 2 cups (activated) almonds
  • 100g tomato
  • 2 cloves garlic
  • 1 tbsp fresh rosemary
  • 1 tsp pink salt
  • 1 cup flax seed flour
  • 1/2 lemon, juiced

Instructions

1

First prepare your fresh flax seed flour from the flax seeds. Mix them in a high speed blender.

2

Mix almonds in food processor into a flour.

3

Add all the other ingredients and mix together well.

4

Mixture should be like a dough and little sticky.

5

Each tartalette weights aprox 60grams.

6

Press the mixture into a tartalette molds and create nice pie shaped crusts.

7

Dehydrate for few hours. Tartalettes need to be totally dehydrated, so check them out once in a while. Once they are ready, you can store them in a dry place. But what I found is best, is to put them in freezer and defrost them in a dehydrator few minutes before preparing.

Basics of Raw/ Rawfood Cousine

RAW VEGAN PAD THAI WITH ACTIVATED ALMOND&GINGER SAUCE

This is definitely one of my most favourite raw vegan recipes. It is simple, fresh, crunchy, fun to prepare, colorfull and most of all….tastyyyy! Base is gonna be your julienned veggies but the sauce that comes with it is gonna level it up pretty much! When I´m teaching rawfood cooking classes I encourage people to be creative with flavours so you can also play around with this one. Use home made coconut milk instead of water, add different herbs, use different spices, all up to you. I am here just to spark thirst for healthy living food!

 

WHAT DOES THE WORD “ACTIVATED” MEAN, WHY AND HOW TO DO IT.

Idea behind activation=soaking (10-12 hours in filtered water) of nuts, seeds&grains is minimalization/elimination of it´s enzyme inhibitors, phytates  (phytic acid), polyphenols&goitrogens.

Enzyme inhibitor will clog, warp or denature an active site of an enzyme (enzyme is meant to help break down food/help every biological process the body does). Untreated phytic acid can combine with calcium, magnesium, copper, iron&zinc in the intestinal tract&block their absorbtion which can lead to mineral deficiencies and bone loss.

By soaking nuts, seeds&grains you will rise absorbtion of proteins and minerals and you will overall help your body to digest all the nutrients of the nuts&seeds properly.

 

This doesn´t mean that if you will not gonna do this, you are gonna die ;D. Almost anybody knows about this except of health addicts and we all live, right. You can still enjoy tasty meal without thinking about soaking every nut&seed 12 hours before consumption. But if you are someone who is eating nuts, seeds&grains regularly or on daily basis, I would definitelly suggested to you to start with this “procedure”.

 

 

 

Pad Thai with activated Almond&Ginger Sauce

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By Not So Guilty Pleasures Serves: 2
Prep Time: 30 minutes

Ingredients

  • 2 carrots (julienne)
  • 1 sweet potato (julienne)
  • 2 courgettes (julienne)
  • 1 bell pepper (cut thinly)
  • 1 lemon (juiced)
  • 1 handull of coriander (options: parsley, basil, mint,..)
  • 1 tbsp sesame oil
  • 2 tbsp white sesame seeds
  • 2 tbsp black sesame seeds
  • 1/2 tsp pink salt
  • .
  • SAUCE
  • up to 4 portions
  • .
  • 1 cup activated almonds (soaked for 12 hours)
  • 1 tbsp sesame oil
  • 1/2 tsp pink salt
  • 2 tbsp tamari (glutenfree soy sauce)
  • 3 tbsp fresh ginger juice or grinded thumb sized ginger
  • 1 cup water

Instructions

1

1. For activation of almonds you should start to soaking them night or 12 hours before. Best option is to have a big jar of activated&dehydrated almonds ready for any occasion.

2

2. Prepare your veggies for Pad Thai. Wash courgettes&bell pepper and peel carrots &sweet potato. This Pad Thai looks amazing when all the veggies exept red bell pepper are peeled with "julienne peeler", if you don´t have it at home, just slice all your veggies really thinly or use basic peeler.

3

3. Put all your julienned veggies in a big bowl, add lemon juice, chopped handfull of herbs of your choice, sesame oil, white&black sesame seeds and pink salt. Mix everything together nicely and set aside.

4

4. For the sauce mix all ingredients together in blender untill smooth. You can use juice from ginger or simple whole peeled ginger root.

Rawfood Cousine/ Sweet

RAW VEGAN APPLE STRUDEL

Apple Strudel! The Flagship of czech cousine, THE dessert that every grandma here makes and long awaited recipe! I´ve been mastering this raw vegan version for a while, trying it for a few times before I could release the recipe into a world ;D. Cause, you know, I´m czech and this has to be minimaly perfect.

When I was starting out with this, I had to ask for a help and so my biggest “thank you” goes to Milan, the owner of bistRAW & TEA – Raw&Vegan Bistro in Prague. My favourite raw vegan place in the whole city <3. So if you will be in Prague, definitelly go check this amazing place out. The only clean eating raw vegan place in there so far. 

I loved to bake this dessert in Prague while I was dessert cheffing there. Making my own dough and the smell of baked apples with cinnamon, that was something magical. But I have to say that this version is amazing. Combined sweetness&sourness of apples itself, cinnamon, cashew cream, lemon juice and soft apple/banana raw vegan dehydrated pancake that will melt in your mouth, oh lala ;D.

I ate a LOT of raw vegan apple strudels in my life ;D and trust me, this one has everything! Flavour is well balanced, sour&sweet ratio is amazing and the same goes for creaminess versus crispiness.

So! Let´s go!

Apple Strudel

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By Not So Guilty Pleasures Serves: 7-8
Prep Time: 1 hour 30 minutes Cooking Time: 12 hours

Ingredients

  • WRAP
  • 350g bananas
  • 300g apples
  • 70g lemon without peal
  • 7g cinnamon
  • 5g psyllium
  • *
  • CREAM
  • 250g cashews
  • 1 vanilla lusk
  • 40g lemon juice (cca from 1 lemon)
  • 250g water
  • 100g coconut sugar or sweetener of your choice
  • *
  • FILLING
  • 2 big apples (cca 415g)
  • 40g lemon juice (cca from 1 lemon)
  • 1tsp cinnamon
  • 50g rasins
  • 100g of Cashew cream filling you have just made

Instructions

1

For this recipe you have to have dehydrated apple banana wraps ready. So if you don´t have them in stock, start day before (or at least night before).

2

Wrap is easy - First mix together apples, bananas, lemon&cinnamon. Once this is well mixed in mixer, add psyllium. But be carefull - psyllium is a thickener. So once you´ll add it and mix it properly in a mixer again, move the mixture asap onto the dehydrator sheet and spread it evenly.

3

The dehydrating will take something about 12 hours.

4

For the filling first prepare your apple mixture. Cut the apples on the V-cutter, place them into a bowl and add lemon juice and rasins. Combine all well and set aside.

5

Now the sweet cashew cream. First mix cashews, vanilla, water, sweetener of your choice and lemon juice. Now the psyllium again - same as with wrap mixture, carefull, it´s gonna thicken the cream a bit, so don´t let it sit in a mixer for a long time.

6

Take 100g of that cream and mix it all together with your apple filling for the strudel.

7

Place the rest of the cream directly on your apple/banana wrap and spread it evenly everywhere.

8

Now the placing of the filling. If you have ever rolled a sushi, this is gonna be easy, if not...well, learning time! ;D Place the filling in the middle of the wrap. The mixture has to be spreaded evenly from left to the right. (Fortunatelly I have pictures for you! ;D). Now take the down side of the wrap and start to roll, you should fold it over the whole mixture and end up with aprox 3 cm of extra wrap behind the filling so it will match the creamy part. Press it all well so the filling in wrap is spreaded evenly. The strudel has to be well pressed with no extra air or holes so it can be cut nicely so no parts would fell out. Now once the strudel is pressed, roll the rest of it and put it in a fridge.

9

Let it chill for few hours and tadaaaaaaa, it´s ready to eat. If you would hold it till the other day, the texture is 1000% better ;D.

Decorations & Toppings/ Rawfood Cousine/ Superfoods & Sprouts/ Sweet

HAZELNUTT CHOCOLATE BUCKWHEAT GRANOLA

So! Hello! Let´s up this rawfood game together, shall we? Granola is usually made from oats, nuts, seeds and dried fruits. For me, granola is just something crunchy on my smoothie. I always loved to add plain dehydrated&sprouted buckwheat on top of my smoothie bowls. But for you I leveled this up a bit! 😉 Aaaaand it means hazelnutt&chocolate flavour!

This can be a new thing for those of you who never tried to sprout buckwheat. Or to those who actually never tried to sprout anything ;D. No worries, I got you. I will soon post an article for beginners with sprouting, for people who are kinda into the idea of trying a sprouting but totally haven´t a clue how to do it. It´s easy! And I will guide you through it.

With this recipe though, I will act like you already know how to generate your own buckwheat sprouts – so I would say it´s for more advanced rawfood enthusiasts! 🙂

 

Well, ok, little hint:

1. you soak buckwheat overnight,

2. after a soaking it for at least 6-8 hours you will drain it, put it into a sip where it can breathe and you will wash it tree times a day,

3. and tadaaaaa, after 2 days you will have a fresh home-selfgrown-sprouts!)

 

For it to be raw you also need a dehydrator. I´ve never tried raw vegan recipes in the oven or drying it under the Sun, but those people exist and they have succes with it :D. So again, no worries if you don´t own one, oven/Sun could be enough. Especially if you don´t care if it is gonna stay raw or not!

Again, this is what I like and I encourage you to do it your own creative way. If you don´t like hazelnutt-chocolate flavour, do your own thing, honey ;D. You can make it fruity, with nuts and seeds, levander, orange, whatever you can imagine ;). So let the buckwheat sprouts be the base and then you do whatever you like ;).

Hezelnutt Chocolate Buckwheat Granola

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By Not So Guilty Pleasures Serves: 10
Prep Time: 10 minutes Cooking Time: 12 hours

Ingredients

  • 500g fresh buckwheat sprouts
  • 35g hazelnutt oil
  • 100g coconut sugar
  • 10g gingerbread spice (cinnamon, anyz, kardamon, muscat nut, ginger, ..)
  • 40g raw cacao powder

Instructions

1

Put the sprouts into a big bowl and first add oil and combine all perfectly.

2

Add coconut sugar and mix all together well.

3

Add gingerbread spice, mix, add cacao powder and mix again.

4

Spread it all onto a dehydrator sheet and let it in the dehydrator overnight. Or watch it during the day and take it out once you think it´s fully dehydrated so it can last forever ;D. It will not, trust me.

Basics of Raw/ Rawfood Cousine/ Sweet

CHOCOLATE PEPPERMINT MOUSSE

Another day, another raw vegan chocolate recipe! ;D Well. We love chocolate, don´t we? I love basic recipes, cause it shows people that they don´t need to go crazy with equipment and ingredients. You can leave this totally plain or add different ess. oil. What I can deffinitelly recommend is orange essential oil. In combination with chocolate it´s totally devine!

For this recipe you just need a mixer. And it can be the basic one. I also love this recipe cause it´s super quick and it can be easily made just for 4 people or for 30 in a few minutes. So if you are home cook hosting dinner party or chef in a busy restaurant or hotel, you can all benefit from this easy deliciousness!

When I say basic, it´s really basic. There are so many variations and how to make chocolate mousse. Avocado-raw cacao-coconut oil and agave is also an option. Some people like to use aquafaba = legumes tinned water. Well. Your mousse, your choice ;D. But I would say that for people with liquid sugar sensitivity – dates are gonna be good option. But! I like it really sweet, so if you will make it and you will be like: „Wooooah, what is this!“ ;D (it can happen, I´m a sweet girl!) – Next time use avocado instead of part of dates. Or you can still fix it with adding more water and avocado (and cacao if needed). It needs to be creamy and fluffy, not watery, not super stiff. Perfectly in balance.

If you would like to go all-in, use few decagrams of both melted cacao butter and 100% chocolate. I would say, 20-30g of each plus a bit more water. It´s gonna taste like chocolate truffles!

Chocolate Peppermint Mousse

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By Not So Guilty Pleasures Serves: 6
Prep Time: 10 minutes Cooking Time: 5 minutes

Ingredients

  • 250g water
  • 200g dates
  • 45g coconut oil
  • 50g raw cacao powder
  • 3-4 drops of peppermint essencial oil

Instructions

1

First mix dates, water, essential oil untill is everything perfectly smooth.

2

Add coconut oil and mix again.

3

Add cacao powder and mix untill you have no pieces of powder inside.

4

Transfer the cream in individuall glasses and let it sit in a fridge for about 30 minutes to 1 hour.

5

Decorate as you like. I used cocoa nibs and soaked, sprouted&dehydrated buckwheat and mint.

Artisan/ Party!/ Rawfood Cousine/ Sweet

SESAME CHOCOLATE BONBONS

This raw vegan “Sesame chocolate bonbons” recipe brings me back to Malta on Amchara retreat centre where I´ve created it for my food demos there. I had to always come up with something quick and easy. First to encourage people who never heard about rawfoods that raw vegan treats could be easily made at home with almost zero equipment. Secondly. It had to be yummyyyyy.

And I think I made it with these little sasame chocolate bonbons. Plus, you can swirl in some superfoods that you like and here you are! With totally healthy and guilt free ;D chocolate treats (read it with bit of sarcasm and 60´s television advertisement voice! ;D. Giiiirl.., just don´t overeat on them, alright? :D).

I used yacon sirup in these cause it has GI 1 (glycemic index), which is amazing when you are combining fats and sugars. You can also use stevia if you are conciouss and cautiouss about sugar. Or go wild and use high sugar sweetener. Who cares that much when it comes to chocolate, right? 😀 Although each sweetener will give you a different result. So if I personally went purely for the taste, I would use maple syrup or agave cause they are neutral. Yacon, coconut sirup and date sirup will give you a bit sour-fruity taste.

TIP: For Nutella taste exchange coconut oil for hazelnutt one!

What is important – because this is simple&quickest way of homemade chocolates – making process of these bonbons doesn´t involve tempering of chocolate, so they will melt in the room temperature. So keep these yummies in the fridge or freezer. 

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Prep Time: 10 minutes Cooking Time: 10 minutes

Ingredients

  • 1/2 cup coconut or hazelnutt oil
  • 1/2 cup cacao butter
  • 1/4 cup yacon sirup or sweetener of choice
  • 3/4 cup raw cacao powder
  • 1 cup white sesame seeds
  • 1 tsp maca or superfood of choice
  • 1 tsp cinnamon

Instructions

1

Slightly heat your coconut oil and cocoa butter in pot (not boil). Use double pan technique if you are not so good with not boiling it ;D. That means that you take one bigger pot, pour water in, place smaller pot with coconut oil&cacao butter inside on the warming up water in the bigger pot and wait and stir it untill are those 2 ingredients totally melted down.

2

Put melted coconut oil and cacao butter in a bowl and first add and mix all your liquids and then the other ingredients in.

3

Mix all together well. I mean, no chunks of cacao powder or your superfoods ;D. And use a silicon praline form for your chocolate bites. 

4

Decorate as you like and put everything in a freezer to let it sit.

Notes

For decoration use your creativity and imagination. I used pumpkin seeds, coconut chips and sesame seeds. But rose or levander petals would be also beautifull. Or any other chopped nuts and dried fruits. These chocolates are super versatile. You can also use essential oils and totally level these up! My favourite would be orange I guess. And levander ess. oil with levander petals as a deco! Wuaaaah! ;D