This decadent shake tastes just like ice-cream, and with just 3 ingredients it couldn’t be simpler and healthier! The ground cashews give it incredible creaminess and the berries will revive you with anti-oxidant power. Sip outside on a sunny day for instant bliss
makes for 2 pints (big glasses)
- about 50g raw cashews (about half cup)
- 2 bananas
- about 250g frozen berries (about 2 and half cups)
Pulverize the cashews in a grinder or s-shape food processor (or if you have a Vitamix or any good blender)
Move to a blender and add water to create instant cashew milk.
Add the bananas and blend until smooth.
Add the frozen berries and blend, adjusting the water to obtain a thick and creamy smoothie.
Sit in the sun and enjoy!
Long before I started making informed food choices, sushi nights with friends were one of my favorite things (I guess sake played an important role there), so recently I got pleasantly surprised trying the vegan version and discovering it tasted the same!
I realized that the typical sushi taste is not actually given by the fish but by the Nori seaweed sheet it’s wrapped in.
This reassuring fact comforted me that I could still have tasty sushi even by swapping its main ingredient for any fresh vegetable, sprouts or pate’- and gain in health too. Many people are led to believe that fish is somewhat a healthier alternative to meat. In reality, fish is not such a health food as it’s made to be*.
While the popular tuna is disappearing due to overfishing, salmon is mostly farmed in poor conditions and both are highly contaminated with heavy metals like mercury. Fish is very high in fat and has the same (unnecessary for us) cholesterol as meat*. The acidic protein of fish provokes calcium loss and contributes to osteoporosis.
Some experts also argue that the omega 3 from fish oil might not be as effective for our health, since we live in much warmer temperatures than cool water fishes. It is far wiser to use flaxseed (linseed) oil, composed of approximately 55% ALA- six times richer in omega−3 fatty acids than most fish oils .
While the traditional sushi with rice is pretty straight-forward, in my effort to reduce grains and maximize nutrition in my diet I wanted to take it to a further step and create a raw version.
In raw cuisine ground cauliflower is often used to replace rice, however this might be a bit too crumbly to wrap into an orderly sushi roll.
I solved this problem by adding some soaked sunflower seeds to the mix, as they taste neutral enough and make the raw “rice” soft and sticky like sushi rice. They also make the sushi nutritious and pretty filling even though it’s raw!
The humble cauliflower, on the other hand, is a nutrition powerhouse. It’s even been called “the medicine of the poor” for its fantastic properties. Cauliflower is very rich in vitamins C, K, and the B family, helps our body to get rid of toxins, contains a broad spectrum of antioxidant components and is a powerful anti-inflammatory food thanks to vitamin K and glucosinulates. This makes it a precious ally for fighting cancer and other chronic diseases.
Its high content in fiber is great to support a healthy digestion, and it has a decent amount of protein and even omega 3′s.
-half head of medium cauliflower
-half a cup sunflower seeds, soaked overnight
red pepper, sliced
yellow pepper, sliced
These are just examples to make it nice and colorful, use any vegetable you like. Avocado is great fish replacement for its fatty texture.
Break cauliflower in small florets and process them in a food processor until crumbly but not totally pulverized. Add the soaked sunflower seeds and process a little more to incorporate.
Now you can start your sushi rolls. Spread a handful of the “rice” mix on a nori sheet, and add the vegetables in a row like this:
With the help of a sushi mat, roll into a firm roll. With a sharp knife, cut into about 4-5 little pieces.
Serve with a dip of soy sauce (possibly raw, or gluten free) mixed with wasabi paste/powder, and pickled ginger.
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Healthy crisps? Yes, it’s possible! It is hard to resist to our favorite comfort foods from time to time, but the good news is that you can have the tempting salty-cheesy crunchiness without the damage and following guilt.
Unlike the traditional fried potato crisps, a highly caloric, nutritionally poor and inflammatory snack, kale crisps are light, nutritious and healthy.
Kale is one of the nutritionally richest foods ever, exceptionally high in vitamins and minerals and even omega 3′s. This queen of the green leafy vegetables is antioxidant, anti-inflammatory and prevents cancer.
These crisps are prepared by dehydrating instead of frying, which means that all nutrients are preserved while the kale leaves result crunchy and tasty!
If you don’t own a dehydrator, you can always prepare them in the oven- at the lowest temperature setting overnight or until crispy. A food is considered raw when prepared below 40* C degrees, above that the micronutrients are compromised or destroyed. This is something hard to control in conventional ovens.
If in a hurry they can be baked at higher temperatures around 100* C for a few hours. They will still be a much healthier option than the traditional crisps, even though will lose its nutritional value.
The crisps can be prepared simply with just some olive oil and optional salt and pepper, or a cheesy version with cashews and optional nutritional yeast.
The ingredients are to cover 3 oven trays- the kale shrinks considerable as it loses its moisture. It will make about a couple of small bowls.
-a big bowl of kale, torn in pieces
-about 3 tbsp olive oil
- himalayan or organic sea salt and pepper, optional
-50g ground cashews
-nutritional yeast, optional
Add the oil to the kale and “massage” it with your hands until all the leaves are covered. You want just enough oil to coat the leaves, not to have them swimming in it!
You can separate some kale you want only with olive oil and add optional pepper or salt to it.
Grind your cashews to a powder and massage it into the rest of the kale. If you want an extra cheesy flavor, you can use a couple of spoons of ground nutritional yeast.
Spread the kale on trays and dehydrate/ bake until dry and crispy.
Enjoy shorty after done or conserve in an airtight container- even though they never seem to last!
*For an oil-free version of these crisps, you can blend some cashews and nutritional yeast with a little water until a paste is made, then coat the kale with this paste. Enjoy!
In this simple to make, tempting AND healthy dessert I substituted regular custard with blended custard apple pulp – thus keeping the decadent sweet creaminess but without all the saturated fat, the high cholesterol content and the calories from sugar of its dairy counterpart.
Custard apple is high in fiber which helps improving digestion, very rich in vitamin C which is great for fighting infections, and also B Vitamins, and important minerals like Calcium, Magnesium, Potassium and Copper.
Raspberries are rich in vitamin C as well and are considered to be a fat-burning fruit as some of their compounds help to boost metabolism, reducing obesity and inflammation. They can also act balancing blood sugar levels so can be helpful in treating diabetes.
Their anti-oxidant and anti-inflammatory properties are also great for cancer prevention.
The crust is simply ground walnuts with dates, very similar to the traditional one in taste, but highly nutritious, without all the acidifying empty calories from refined flour and sugar, and the saturated killer-fats of eggs and butter.
Ingredients for 3-4 tartlets:
2/3 cup soaked dates (about 8 dates)
2/3 cup walnuts (about 80g)
1 big cherimoya (custard apple)
fresh or frozen raspberries
Soak the dates for at least an hour in warm water.
Grind the walnuts in an s-blade food processor. Roughly chop the dates, add to the walnuts and process until a dough-like sticky mixture is formed.
Press this mixture inside tartlet forms, best if silicon ones (I didn’t have them) so they will be easy to take out.
Now you can dehydrate the tartlets for several hours until the desired consistency is achieved, or use straight away- I refrigerated them for a couple of hours and then carefully extracted the crust from the forms with the help of a toothpick.
For the filling, blend the pulp of the custard apple, taking care of discarding all the seeds which are slightly poisonous.
Fill your tartlets and decorate them with the raspberries on top.
Serve immediately. If you want your custard to be more solid and last longer, you may want to add a teaspoon of coconut oil.
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How great is it to have an ice-cream free of dairy, fat, cholesterol, sugar and additives, just pure fruit, but still creamy and delicious? Can’t think about anything better than that And it’s super quick and easy to make, no ice-cream machine required! Ingredients ( 2 big portions or 4 small ones) 1 frozen ripe […]
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This is a quick and easy energizer ideal for breakfast or a snack. Thanks to the combined nutrients in figs and chia seeds, it is rich in protein and fiber; important minerals like calcium, magnesium and iron, and essential fatty acids. Thanks to the fiber, both can help with feeling full therefore with weight-control and […]
This is one of my favorite raw dishes to have for lunch at the moment.
It is filling and satisfying for the taste-buds, but without making me feel heavy or sleepy. On the contrary- feeling very alive and energized from all the raw goodness
Lettuce leaves to use as wraps
For the filling:
1/2 red onion
1 small long red pepper (or small bell pepper)
1 small long green pepper (or small bell pepper)
1 small avocado
1/2 small courgette (zucchini)
1/2 big champignon mushroom
black olives (optional)
a handful of fresh coriander (cilantro)
lime juice from about 1/3 lime
bragg aminos/ nama shoyu/ tamari (raw/ gluten free soy sauce to taste)
ground pepper to taste
For the Salsa:
1/2 big tomato
1 long red pepper
1/2 red onion
4 medium sun-dried tomato pieces
handful fresh coriander
lime juice of the rest of the lime
1 green chili
salt and pepper to taste
For the filling, finely dice all the vegetables, finely chop the coriander, put in a bowl and toss. Sprinkle the lime juice and leave to sit for a bit to release flavors.
For the salsa, roughly chop all the vegetables and whiz to a chunky consistence in a food processor. Season to taste.
Back to your filling mixture, taste and season if necessary- it shouldn’t need much as the veg mix itself releases a lovely fresh flavor.
Now you’re ready to fill your lettuce leaves, top it up with salsa, wrap up and enjoy
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A juice or a smoothie is the best way to start the day. What we put in our stomach first thing in the morning is very important- a smoothie is of easy digestion so won’t weight us down while keeping us full and most importantly, give us an explosion of nutrients which will make us […]
This is a fresh summery sauce that evokes the flavors of the traditional cooked thai curries, all the while keeping you feeling light and full of energy It’s great both on raw noodles ( ex. spiralized courgette) or mixed vegetables.
half coconut (or equivalent shredded coconut, about 2 handfuls)
juice of 1-2 limes
juice of half orange
1 big handful fresh coriander (20g)
1 tbsp fresh ginger
1 tbsp white miso (or nama shoyu- raw soy sauce)
a few dates for sweetness (optional)
optional nama shoyu/ tamari/ soy sauce and a little olive oil to marinade the vegetables
optional 1 drop lemongrass pure essential oil (it will work even without if you don’t have this, but it definitely gives it a nice kick. I use
optional but super healthy, some ground chia seeds and nutritional yeast to sprinkle over your curry
Break the coconut flesh in bits and process in a food processor until it’s sort of shredded. Ad the juice of the lime and orange and keep processing (will probably need to scrap it off the sides a few times).
Chop the coriander including the stems and add to the mix. When it’s incorporated add the ginger and the miso.
Now it’s time to taste and see if there’s need for more flavor, add lime or ginger for acidic/ zesty, orange for subtle sweetness or date for a more pronounced sweet taste, or miso for salt.
When the taste is to your liking, serve with the veggies, stir, and enjoy!