TROPICAL RAW GRANOLA

I've been experimenting with raw granola recipes for a while now.  Finally, I've come up with one that I'm pleased with!  It has a good balance of oats, seeds, nuts and fruit. I've used natural unrefined ingredients to sweeten it slightly.  This recipe makes a chunky, crunchy granola. Being in Hawaii has inspired me to add coconut and dried mango!  If you don't have all the ingredients just substitute.  That's what I do!  I hope you like it!  Let me know what you think!  

INGREDIENTS: 
6 c whole rolled oats 
1/4 c whole grain wheat or spelt flour (or a gluten-free flour)
1/4 c quinoa or hemp seeds
1/2 c raw pumpkin seeds
1/2 c raw almonds, chopped
1/2 c raw sunflower seeds
1 c unsweetened coconut shreds

1/2 c pitted dates soaked in 1/4 c very warm water
1 medium-sized banana
1/2 c organic unrefined coconut oil
1/4 c rice syrup, honey or agave
1/8 tsp sea salt

1/2 c cacao nibs
1/2 c dried mango, chopped (or another dried fruit)


DIRECTIONS: 
1. Preheat your oven or dehydrator to 170 degrees F.  If you don't have a dehydrator setting on your oven set it to as low as it will go.  
2. In a small bowl, soak the pitted dates in the water.  
3. Measure the first seven ingredients into a large bowl.  With a wooden spoon, mix well until the ingredients are evenly dispersed.  
4. Put the banana, coconut oil, rice syrup (or other liquid sweetener), sea salt and soaked dates into a blender.  Blend until you have a smooth, creamy mixture.  
5. Add the liquid ingredients from the blender to the dry ingredients and stir well.  
6. Scoop big spoons of granola onto dehydrator sheets, parchment lined cookie sheets or rectangular cake pans.  Spread the granola into an even 2-2.5 cm (~1/2 inch) layer and press it together gently.  Pressing it will help create a chunky granola!  

7. Put the trays in your oven or dehydrator.  After the first 45 minutes gently turn the granola over.  

Dehydrate for another 1.5-2 hours depending on how you like it.  
8. Let your granola come to room temperature, add cacao nibs and dried fruit and then store it in the fridge in a large glass jar or ziplock bag.  
9. Try it with a few pieces of cut up fresh fruit (eg. bananas and pineapple) and some homemade almond milk (see another post for directions to make almond milk).  Enjoy!

PUMPKIN COCONUT CHIA PUDDING

#Pumpkin #Coconut #Chia #Pudding
I've been experimenting with pumpkin a lot in the past few weeks.  Over the next week, I'll try to add a few of the recipes.  This one I created a couple of weeks ago.  I made the mistake of writing the recipe on a scrap piece of paper and then I promptly lost it.  Today I found it in the recycling!  Yahoo!  

I love chia pudding because it is nutritious, gluten-free, vegan and could be served for everything from breakfast to dessert.  If you have an almond allergy you could substitute some other non-dairy milk such as brown rice milk.  

INGREDIENTS:
5 T chia seeds
1 c raw almond milk
1 c coconut milk, preferable fresh
1 c pumpkin puree
3-5 T pure maple syrup (depending on how sweet you'd it!)
1 t cinnamon
1/4 t each nutmeg and allspice
1 T fresh grated ginger (or 1/4-1/2 t dried)
1 t vanilla
pinch of cloves and sea salt

DIRECTIONS:
Put everything except the chia seeds in your blender.  Blend until smooth.  Add the chia seeds.  Pulse for a few seconds if you like a "tapioca' type consistency and blend if you prefer a smooth pudding.  Pour into a container with a lid (I like to use a large canning jar) and refrigerate for at least 4 hours.  I have to hide it behind the kale or it is gone before it has set!  Drizzle a little extra maple syrup on top of each individual serving before eating!

CARDAMON PLUM CAKE

I came up with this cake late last night when I was trying to figure out what to do with all the plums we have left to eat.  We've already frozen about 30 lbs and made plum sauce and plum conserve.  It was gone just shortly after noon today so I know without asking that it passed the blog test.  SOME people were even arguing about the size of pieces that others were cutting for themselves!  

INGREDIENTS:
15 large prune plums
2c flour (I used 1c organic white and 1c organic whole grain red fife)
1tsp each baking soda and ground cardamon (~5 cardamon pods)
1c raw unsweetened almond milk (or any other milk)
1tsp balsamic vinegar
1c organic cane sugar
1/2c earth balance
1 1/2 tsp ground flax seed
2 Tbsp warm water
3/4 tsp pure almond extract

DIRECTIONS:
1.  Grease a 8 x 11 pan and set your oven to 350 degrees F. 
2.  Wash, half and pit the plums.
3.  Put sifted flour, baking soda and cardamon in a small bowl and set aside.  
4.  Put the milk and vinegar and another small bowl and set that aside.  
5.  In a medium sized bowl beat the earth balance and sugar until light and fluffy!  
6.  Add the ground flax, water and almond extract and beat for another minute or so. 
7.  Add the milk and vinegar mixture and mix together.  Don't worry about how it looks...
8.  Gently fold in the flour mixture and then spread evenly into the pan.  Dot the top of the cake with your plums leaving the skin side up.  

9.  Bake for 50-55 minutes.  When a toothpick comes out clean it is ready!  ENJOY! 

P.S.  I'm making this AGAIN tonight but I'm going to fold in 3/4 c of chopped walnuts.  

AUTUMN JUICE for 3 or 4

Now that the Fall is here it is time for one of my favourite fresh juices! Apples, pears, carrots and beets are plentiful here right now! 

INGREDIENTS:
6-8 large carrots
2 pears, quartered and cored
2 apples, quartered and cored
2-3 large beets, quartered
beet greens/kale ((~2c)
2-3 cm piece of ginger (to taste)

DIRECTIONS:
1.  Wash and cut up all your veggies and fruit. 
2.  Put it through your juicer.  I've found that putting juicy fruit after a handful of greens helps wash the veggies through!  

 

TROPICAL PINEAPPLE GREEN SMOOTHIE ( 2 large or 4 small)

This smoothie is adapted from a smoothie I had at the amazing Zephyr cafe in Squamish, B.C.  I added hemp seeds, flax and chia for extra protein, vitamins and omega fats.  

Ingredients:
3/4 -1 cup fresh or fresh frozen pineapple
2 large oranges
1-2 cm slice of fresh ginger
1/4-1/3 c fresh parsley
1 1/2 - 2 cups packed fresh dark leafy greens (kale, spinach, chard)
1 heaping T hemp seeds
1 heaping T sprouted ground flax/chia seeds (or half a 1/2 of each)
water, unsweetened nut, soy or brown rice milk as needed for desired consistency



Directions: 
Put all the ingredients plus 1c liquid to your blender.  Blend on high for about a minute.  Add more liquid if needed.  If you use fresh instead of frozen pineapple add some ice cubes too.  

VERY BERRY GREEN SMOOTHIE (for 2-4)

 It is berry season in the South Okanagan!  We've already frozen our year's supply of strawberries and just picked up 60 lbs of organic blueberries at Warkentin Organic Farm in Abbotsford. 

I love berries!  I put them in muffins, loaves, muesli, oatmeal, pancakes, chia puddings and crumbles but most of them go in our morning smoothies!  They are sweet and oh so nutritious!  

This smoothie has become a regular around our house in the past couple of weeks....

Ingredients:  
1 banana
1 orange
10 -12 strawberries
1 c mixed berries (blueberries, raspberries, blackberries)
1 c unsweetened nut milk (eg. almond, cashew, sesame, hemp), soy milk or brown rice milk
1-2 c packed dark leafy greens 
(kale, spinach, chard)
1 heaping T hemp seeds
1 heaping T sprouted chia /flax mix (or 1/2 T of each ground)
fresh water as needed




Directions:  
Put the ingredients (except the water) in your vitamix (or powerful blender). 

Turn on high for about a minute.  Add enough water for a desired consistency.  Blend again for a few seconds.  Enjoy!  

I store extra in a large canning jar in the fridge.  Alternatively, I make popsicles!

MANGO CARDAMON SMOOTHIE

This is my NEW favourite mango smoothie!  

Ingredients: 

1 large mango or 2 small           

2 -3 small oranges

1 cardamom pod

1/2- 1 c fresh raw almond milk, 

soy milk or rice milk

Water

Directions:  
Cut up the mango.*
Peel the oranges and remove the seeds.  I find it easiest to peel oranges with the aid of a spoon.  

Crack open the cardamom seed and discard the shell.  
Put the fruit and the cardamom in your blender (if you don't have a powerful blender you probably need to grind the cardamom seeds before adding them).  Add your choice of milk.  Blend on high adding water to thin if necessary.  

*Ref: http://www.mango.org/how-cut-mango

RAINBOW JUICE

Ingredients:  

6-8 medium to large carrots
2-3 medium sized beets
2 grapefruits
2 oranges
2 cups of dark greens (kale, beet greens)
ginger (2 cm slice or to taste)

Directions: 
Wash and remove the stems of the carrots.  Cut the greens off the beets and wash both the roots and greens.  Wash the kale.  
Peel the grapefruits and oranges and remove the seeds.  I find the easiest way to peel citrus fruit is with a spoon!  

Put all the ingredients through your juicer and enjoy!  

This fresh juice is packed with nutrients and is a great after-workout recovery drink!  

BREAKFAST IN THE RAW (for 4)

Ingredients: 

1 1/2 cups flakes (oat, kamut, spelt or a mixture)

1/4 c unsweetened coconut shreds

2 T  chia seeds

3 T hemp seeds

3 T quinoa flakes

1/2 t ground cinnamon

2 T maple syrup

2 c raw nut milk or soy milk

1-2 c fresh fruit in season

3-4 T raw nuts (optional)

Directions: 
Put all the dry ingredients (except the nuts) in a dish with a lid (I use a pyrex dish).  Stir to mix the dry ingredients.  Add the maple syrup and the milk.  Cover and let sit overnight.  
In a small bowl soak the nuts in enough water to cover.  Soaking the nuts makes them more digestible, increases the availability of nutrients and rinses off some toxins that are normally on the skins of nuts. * 
In the morning, drain the nuts and rinse them a couple of times.   Put some "Breakfast in the Raw" in your cereal bowl and add your nuts and choice of fruit.  Add extra milk if desired.  

This is a nutrient-dense, healthy breakfast that is a great way to start your day!  

*Ref: http://foodmatters.tv/articles-1/the-benefits-of-soaking-nuts-and-seeds

VEGAN CARROT PINEAPPLE MUFFINS

Lately I've been trying to make cookies and muffins sweetened with healthy sweeteners such as dried fruit, coconut sugar, maple syrup, agave syrup and molasses.  Unlike processed sugars these products feed our bodies nutrients.  

I made a dozen of these muffins last night and they were gone by the morning!  They passed the blog test!  

Ingredients:  
2 c whole wheat pastry flour
2 tsp cinnamon
2 tsp baking powder
1 tsp baking soda
2 medium sized bananas
2 T molasses
1/4 c maple syrup
1/4 c + 1 T water or nut milk
2 tsp apple cider vinegar or lemon juice
1/2 c pitted dates
1 c fresh pineapple, cut finely
1 c carrot, coarsely grated 
1/2 c unsweetened shredded coconut

Preheat your oven to 375 degrees F.  
Sift together the first four ingredients in a medium sized bowl.  Set aside.  Put the bananas, molasses, maple syrup, water (or nut milk), dates and vinegar in your blender and blend until smooth.  Add the wet ingredients to the dry and mix gently.  Add the pineapple, carrot and coconut and fold in.  Put the batter in 12 greased muffin tins and bake for about 25 minutes.  

DELISH RASPBERRY CHIA PUDDING

I made a few different chia puddings a few weeks ago and my family voted this one as #1!  

Ingredients: 
1/2 c almond milk or other plant milk
1/2 c coconut milk
2 T maple syrup or 4 dates
1/4 t pure vanilla extract
1/3 - 1/2 c frozen or fresh raspberries (or other fruit)
4 T chia seeds
lemon rind from half a lemon
Optional: coconut shreds 

Directions: 
Put the ingredients in a bowl in the order given.  Mix well.  Put in a serving bowl or individual ramekins. Put in the fridge for at least two hours.   Before serving sprinkle coconut on top if desired.  This makes 4 small servings.  (We have to double it!)

BEST BEGINNER GREEN SMOOTHIE

After my swimming workout last weekend, my girlfriend came over for a latte.  When I asked her if she would like a green smoothie she got this terrified look on her face...but being polite said, "yes".  IF you've never had a green smoothie before, taste this one... you'll be pleasantly surprised!  I used more fruit than I usually do since this was her first one.  She loved it.  The next morning she called me asking for the recipe!  She tested it on her 12 year old daughter who loved it too!  Here's what I used!

Ingredients: 
1 cup leftover cooled Rooibos tea
1 cup raw unsweetened almond milk
1 mango
1 banana
1 small orange
8 large strawberries
2 cups mixed dark greens such as baby kale and spinach
1 cup ice (if your fruit is frozen you may not need ice)
Cold water (if needed)

Directions:
Put everything in the blender in the order listed.  Blend until smooth.  Enjoy!

THE BEST MANGO LASSI EVER!

I bought a box of mangoes last week and they all seemed to ripen at once so I've been experimenting with them!  I came up with this recipe for mango smoothie that is delicious AND healthy!  I suppose you could substitute whatever fruit you have on hand.  I think pineapple, papaya, bananas and/or strawberries would be delicious too!  


Ingredients: 
2 ripe mangoes (about 2 cups)
1/2 c unsweetened coconut milk
1c unsweetened nut milk (I like almond) 
Juice from 1 small lime
1/4 tsp pure vanilla
1 c ice
1/4 -1/2 tsp ground cardamon







Directions: 
1.  Cut up your fruit. 
2.  Squeeze the lime.  
3.  Put it all in the blender and blend away!  

REALLY.... this IS the best mango lassi I've ever tasted!  

VEGAN BANANA BERRY PANCAKES

I made these pancakes for breakfast this morning and they were a hit!  They got eaten so fast that I didn't get a chance to take a photo!  I guess I'll have to make them again tomorrow!  

Ingredients: 
2c whole grain wheat flour
1/2c oat flour or almond pulp flour
1/2c coconut flour
4T baking powder
dash of salt
3 1/2 c nut milk
2T coconut oil
1 small banana
2T lemon juice
2T flax meal (ground flax)
1 1/2 tsp cinnamon 
blueberries, blackberries, raspberries and/or cut up strawberries

Directions:  
1.  Put the first 5 ingredients in a medium size bowl.  You can make your own oat flour from blending up 1/2 c oats.  
2.  Put the remaining ingredients (except the berries) into your blender.  Blend on medium high until it is well blended.  Pour ingredients into a large bowl.
3.  Fold the dry ingredients gently into the wet ingredients.  If the batter seems too thick add 1/4-1/2 water and gently mix in.  
4.  Heat your pan (I like to use a cast iron pan for pancakes...they brown nicely and your get iron from them!) on just above minimum heat.  Put a dab of coconut oil in the pan.  
5.  Put heaping tablespoonfuls into the pan spreading a bit so that they are about 1 1/2 cm thick.  They will be about 9-10 cm in diameter.  Dot the top of each pancake with 5 or more berries pushing them into the batter.  Turn the pancake over when the edges start getting dry and the underside is golden brown.  Fry until brown.  
6.  Serve hot!  

VEGAN FRENCH TOAST

VEGAN FRENCH TOAST

Ingredients:

2 bananas
1 c coconut milk

3/4 nut or soy milk
1/2 tsp cinnamon
1/4 tsp vanilla
multi grain bread slices
Earth Balance

Directions: 
Put all ingredients except the bread in the blender.  
Blend on medium high until mixed.  
Put the banana mixture in a shallow dish.  
Heat a heavy pan on medium and melt a small amount of 
Earth Balance (1/2 tsp).  
Soak the bread in the banana mixture briefly and fry turning 
when lightly brown.  

RAW MUESLI

Raw Muesli is one of my favourite breakfasts!  It is easy to make, healthy and I feel SOOOOO great after I eat it! 


Ingredients: 
1/2 c raw whole oat flakes or oat groats
1/2 c raw almond milk
1/2 tsp ground cinnamon
Fruit

Directions:  
Before you go to bed, put the first three ingredients in a cereal bowl and let them sit on the counter overnight.  
In the morning chop up some of your favourite fruit and add to the oat mixture.  

My favourite fruit combos are:
a banana and a 1/2 c of blueberries
an apple and 1/2 c of raspberries
a mango and some unsweetened shredded coconut   

Add extra nut milk if desired!