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!

HOMEMADE PUMPKIN PIE SPICE

Yesterday I decided that since I'm doing so much pumpkin baking I would make a batch of HOMEMADE PUMPKIN SPICE MIX!  It was really easy.  All I did was put all the spices in my coffee grinder (that I actually only use for grinding flax and spices!) and grind away! 

Here is the mix I made:  2 small cinnamon sticks broken up into pieces or 5 teaspoons (tsp) ground cinnamon
2 small nutmeg seeds or 2 tsp ground nutmeg 
2 tsp ground ginger (or omit ginger if you prefer to use fresh ginger)
1 level tsp ground cloves or 1 rounded tsp cloves
4-5 allspice seeds or 1 tsp ground allspice
Hmmm....perhaps this would smell nice in a bar of homemade soap or a homemade candle?!  I think I may do some testing!  
I think I may sprinkle some of this on a batch of pumpkin seeds before I stick it in the dehydrator! 

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!  

 

BERRY COCONUT un-ICE CREAM (for 4)

Summertime is a time for frosty desserts! This is my favourite un-ice cream so far!  My son says this dessert is "berry nice"!

Ingredients:

2 c blueberries

2 c raspberries

2 T maple syrup

Coconut milk
Optional: 1T chia seeds

Directions:

Put berries in a high speed blender or food processor. Add maple syrup and chia seeds (if using). Turn on your machine and drizzle in coconut milk until a desired consistency is reached.  Enjoy immediately!
Note: substitute blackberries or strawberries 

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!

VEGAN PESTO

I was away for a week and came back to a forest of basil in my garden!  I made this nutrient-dense pesto with vegans in mind because it is rich in B12, Omega fatty acids and protein.  

Ingredients: 
2c packed fresh basil leaves
5T walnuts
3T hemp seeds
2 large garlic cloves
3T nutritional yeast
1/2t sea salt
1/4t fresh ground pepper 

1T + 1t fresh lemon juice
1/4c + 2T olive oil
2T flax oil

Directions:  
1. Put the basil in your food processor and pulse for a few seconds to reduce the volume.  
2. Add the next 6 ingredients and process until desired consistency is reached.  (I like mine a little chunky.)  
3. Add the lemon juice and oils and pulse for a few more seconds. 

 4. Serve over pasta, as a sandwich or wrap spread or as a pizza sauce.  
5. Store leftovers in a glass jar in the fridge for about a week or store in the freezer for up to 6 months.  Cover the top of your pesto with a thin layer of olive oil to help prevent oxidation.  

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 ICE UN-CREAM

Ice Un-Cream is a dessert favourite around our home!  Ice un-cream takes less than five minutes to make, you could eat it for breakfast, it is healthy AND it tastes delicious!  

Ingredients:  
FROZEN fruit of your choice
A drizzle of nut milk or coconut milk
Optional ingredients such as ground cacao nibs, finely chopped nuts, unsweetened coconut shreds, nut butter, dried fruit bits...

Directions: 
1. Take out your food processor or high speed blender (eg Vitamix).  I find the vitamix works best.  
2.  Add your fruit to the blender.  I usually add banana because it make the ice un-cream smoother!  
3.  While drizzling in as little nut milk as possible, blend the frozen fruit on med-hi only until blended.  If you are using a vitamix, use the tamper to help push the fruit down. Don't overmix or your un-ice cream will get too melty!  
4.  Add optional ingredients and pulse a couple times.  Enjoy!  

Some favourite combos around our house: 
1 Banana, 3 handfuls of raspberries, 3 handfuls of blueberries and drizzle of raw almond milk.
1 Banana, 1 mango and a drizzle of coconut milk.
1 Banana, 1 cup of pineapple, 2 handfuls of strawberries and a drizzle of coconut milk.
2 or more bananas, 1/4 c nut butter, 1 T roughly ground cacao nibs.

If you have extra, add a bit more nut milk, blend and pour into popsicle molds for another day!  

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!)

SPICY ASIAN NUT SAUCE

I made this sauce the other day to go along with our Vietnamese Salad Rolls.  It was a hit!  I used peanut butter but if you would like to use a more nutrient-rich cholesterol reducing nut I'd suggest almond butter.  

Ingredients: 
1/2 c nut butter
1-3 T sambal oelek
1T maple syrup
1T tamari or Braggs
2 garlic cloves, pressed
1 T finely grated fresh ginger
2-3 T lime or lemon juice
1/2 tsp sesame oil
1/3 -1/2 c water 

Directions:
Put all ingredients into a blender and mix well! Add enough water to create a desired consistency. Enjoy with Vietnamese Salad Rolls (in another blog post). Store extra in a glass jar in the fridge.  

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!  

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!  

HOMEMADE RAW ALMOND MILK

I love raw almond milk!  Not only is it good for you but it tastes delicious!  I have it in my green tea lattes, on my muesli, in smoothies and green drinks and in place of dairy in any recipe.  I've been experimenting with making nut milks for a while now and come up with one that everyone around here enjoys.  Here it is....

Ingredients: 
1 1/2 c raw organic almonds
2-3 dates
~7 cups water plus more for soaking

1/2 teaspoon pure almond or vanilla extract (optional)

Directions: 

1. Measure and soak the almonds in enough fresh water to cover them.  Leave them for 6-12 hours.  I usually soak them overnight. 

2. 1-2 hours before you plan to make the nut milk, soak the dates in a little water to soften them.  



3. Rinse the almonds and put them in your blender (a heavy duty blender such as a Vitamix works best).  Add the dates reserving the date water.  Add 6 cups water (including the date water) and blend on high for a minute.  Add 1- 1 1/2 cups more water.  

4. Place a fine mesh 

vegetable bag (or cheese 

cloth) over a large jug or

container. 

5.  Carefully pour the almond milk through the mesh and let it drain.  

6.  Squeeze out the excess "milk".  






7. Store in the fridge.