eating raw, feeling good (and some oil free dressing ideas)
I’m really embracing simplicity at the moment – especially when it comes to what I’m eating. It can get slightly overwhelming at times, reading recipes that require things like maca, lucuma, cacao, coconut nectar, yacon syrup, acai (I could go on and on) – these are all fabulously healthy ingredients – I’m not arguing that at all. I’m just feeling the need to eat simply at the moment – fresh fruit, fresh vegetables, some nuts, seeds and that’s about it. I feel incredible, and I don’t need to run to the health food store every five minutes and part with ridiculous sums of money for a “superfood fix.” I can definitely get all of my nutrients this way, I just have to eat MORE than I am used to – but I am more than happy with that conundrum.
I never thought that I would jump on the fully-raw bandwagon, but at the moment, in the peak of Summer – it’s just what I want to do. I never felt particularly good on a raw diet – but now after some intensive research I have concluded (for me) that it is the high fat raw vegan diet (also known as “Gourmet Raw”) that didn’t sit well in my stomach. The high quantity of fat (albeit GOOD fat) is frequently combined with fruit (think all those delicious fruit/nut type raw tarts, snack bars and pies) which for digestion, is not optimal.
I thought I’d share with you some new salad ideas that I have been enjoying lately- oil free dressing and an abundance of fresh produce – it’s a simple and delicious way to enjoy nature’s bounty that’s for sure.
Mango Mayonnaise
(RAW,Vegan, gluten/wheat/dairy/soy/corn/refined sugar free,low fat)
- Flesh of 1 mango (about 1C of fruit)
- 1 large zucchinni (white part only) in chunks
- Juice of half a lemon – or more to taste (I like it zesty)
- 1/4t sea salt
- 4T chopped Spring onions (green bits)
- Freshly ground pepper to taste
- 2T unhulled tahini
- Blend all ingredients until very smooth (Makes 2 servings)
Tomato and Herb Salad Cream
(RAW, vegan, gluten/wheat/dairy/soy/corn/refined sugar free, low fat)
- 1/2C sun dried (or dehydrated) tomatoes without oil/sugar/salt (easiest to dehydrate your own, otherwise rinse off oil and pat dry)
- 1 large zucchini (white part only)
- 2T unhulled tahini
- 1 medjool date, pitted
- Juice of 1/2 a lemon
- 1/2 clove raw garlic (optional)
- 1/2C chopped fresh herbs (basil, thyme, sage, oregano, parsley – any of these would be lovely)
- 1/4t sea salt
- Black pepper to taste
- Water to thin
- Soak the dehydrated tomatoes and date in water for at least 30 minutes – this will make it easier to blend.
- Drain (reserve the water for thinning out the sauce if needed) and blend all ingredients together until smooth, adding a splash of water at a time until you reach your desired consistency. (Makes 2 serves)
Simple RAW Salad
The trick with raw salads is in the preparation – chopping things finely and allowing the dressing time to marinate are KEY.
- 5 large leaves of silver beet (Swiss hard) shredded
- Large handful mixed green leaves, shredded
- 1 grated pumpkin (raw) – sounds weird but it is really good!
- 1/4 of a large avocado
- 3/4C raw broccoli (sprout part only, no stalk) finely chopped
- 1/2 a small Spanish Onion, finely diced
- 1 serving of Mango Mayonnaise or Tomato and Herb Salad Cream (half the above recipe)
- Toss dressing through salad ingredients thoroughly, and leave to marinate for at least 30 minutes in the fridge.
Have I convinced anyone? The key for me is that I FEEL great when eating like this – there is no point indulging in something if it’s going to make you uncomfortable for hours afterwards…. this way I get to eat what I love AND my body (stomach) loves me for it.
Oh and yes, this bowl is probably bigger than my head. Go big or go home I say.
tea-time treats
Dried fruit is seriously awesome. I’m a dried fruit fiend. Natures candy. My Mum used to always warn me not to eat too much ‘…. or you’ll get a stomach ache.’ Yeah yeah yeah, but I can’t stop eating it, so dang tasty. There was also some warning about ‘shitting through the eye of a needle,’ but we won’t go into that. Luckily after years of consuming ridiculous amounts of fruit (both fresh, and dry) I can eat away to my hearts content with no adverse effects. My greatest moment was the day I ate 12 apples. Serious. Maybe that’s going a bit far, but I don’t care. Don’t judge me.
Anyway, the point I would like to make in a very tangent-confused way is that dried fruit can relieve cravings when certain produce isn’t available or in season. Actually, good quality canned fruit is excellent too, you just have to be a bit label-savvy and choose the varieties that steer clear of evil preservatives and sulphur dioxide.
We are enjoying the height of Summer here in scorching Queensland, so delicious tropical fruit is abundant, cheap and oh so good. I thought I would show you readers out yonder that you can create a tropical-style treat wherever you are, whatever season it may be. It definitely isn’t fair to keep shoving photos of deliciously fresh tropical fruits, sunshine, and beach lounging at your heads while you shiver in your knitted booties now, is it?
You could do what we do and have a nice tropicana delight on our wall all year round. Just makes me want a Pina Colada.
Visiting sister from Kiwi-land enjoying the spoils of the Gold Coast Summer time.
Tropicana ‘Tea’ Cake
(Vegan, soy and cane sugar free)
Base:
- 1T ground flax
- 1C oats ground into flour (left a little chunky is nice for texture)
- 3T raspberry no sugar fruit spread + extra for a ‘filling’.
- 1t lemon juice
- 2T water
- 1/8t sea salt
- Pulse all ingredients until they clump together in a ball of dough.
- Press tablespoons full into moulds or whatever you would like to use. Alternatively, you can just roll tablespoons of mix into a nice smooth ball, and then flatten into a round. Get creative… it’s a very workable mix.
- At this point, a thin layer of the raspberry spread can be added… totally optional, but well worth it for the added berry zing.
- Chill in fridge for at least 30 minutes.
Mango Cream:
- 1/2C raw cashews, soaked overnight*
- 1/2C dried mango*
- 1/3C fruit juice (mango/orange/apple will all work well)*
- 1/4C dates*
- 2T coconut oil
- 1/4t sea salt
- 1t lemon juice
*Prepare you ‘soakers’ a day ahead or at the very least 4 hours… overnight will make things easier for you.
- Cover cashews in water.
- Combine the dried mango, dates, and juice in a sperate bowl. Cover and leave to soak.
- Drain cashews and place in a food processor. Combine with your mango-mix including the soaking water.
- Add salt, lemon and coconut oil.
- Blend until smooth and creamy, scraping down the sides of the bowl as needed.
- Top your chilled bases with the cream and chill again for at least an hour before serving.
- Garnish with an extra blob of jam, or some fresh fruit.
This could be made with any dried fruit really… pineapple, papaya, banana, or even a combination. I dehydrated my own mango, as they are everywhere at the moment, and I will sorely miss them when the season concludes. These little cakes have a subtle, sweet flavour and the colours are just a little bit cute. Creamy cheesecake-esque topping and a chewy oaty base.
Anyway, I am drowning my internet frustrations in cute cake-making and eating. It’s not so bad really. The whole ‘tea’ cake thing is a little confusing. I think the whole concept of afternoon ‘tea’ is very English… I call my dinner my ‘tea.’ But then I also would describe these cakes as perfect for a morning or afternoon tea party. Not that I have frequent tea parties (maybe in my head) but let’s just pretend I have many colourful characters at my disposal to invite to a smashingly delightful afternoon garden tea party.
sore thighs and more cakey treats
So it turns out I don’t really like working. Or maybe I didn’t like it all along, and a 15 month break just helped me forget that little fact? Yes, that’s it. Annoying customers, a stinking hot kitchen, clashing plates and crockery, burnt finger tips, not to mention how sore my thighs are this morning from bobbing down, up, down, up, down to the lowboy fridge. Nothing new here… I suppose I had just gotten used to it over the years – in comparison to my sweet ‘work’ situation with Misty, there’s no competition.
There is definitely an amusing entertainment factor to working in hospitality though… watching people kick back on a Friday night, drink sangria and indulge in some good food and live tunes…. drunken sing-a-longs and interesting dance moves. Also being teased about my vegan stance while cooking haloumi wrapped in pancetta (which I swear smells like a wet dog when cooked, ick). Let’s just say the food I cook while working is not my ideal. That’s work for you, you do as you are told…. including being a hydro-ceramic technician (more commonly known as a ‘dish pig’) at 11:30pm after a mad service.
The reality of the situation is nowadays, I have more motivation to push on through and just get the job done. Misty. Misty Man. I’d scrub 10 million toilets a night for that dude… Viper works 12 hour days for our family, and he agrees… just keep thinking about Misty. A little shining light of hope and gooey love.
Not so much gooey love on discovery of this.
It was a team effort.
Instead of turning to the vodka bottle at 8am, I seek comfort through cake….
No Bake Mango Lime Cakes with Blueberry Cashew Cream :
Inspired by Natalia KW and her amazing raw treats.
- 1/2C + 1Tcoconut flour
- 2t coconut oil
- 1C mango flesh
- 1T lucuma powder (optional)
- 1/4t salt
- 1t lime juice
- 1/4t grated lime zest
- 3t brown rice syrup
- Pulse together all ingredients in a food processor until well combined.
- Press firmly into cupcake moulds (or whatever mould you would like to use… a spring form pan would be fine too)
- Chill in the fridge until ready to serve up.
Blueberry Cashew Cream
- 1/2C soaked, drained and rinsed cashews (soak overnight)
- 1/4C dried blueberries soaked in 1/2C water… include the soaking liquid (soak overnight)
- 1/4t sea salt
- 2t rice syrup
- 1/2t vanilla extract
- 3/4t lime juice
- Whiz together all ingredients in the food processor, scraping down the sides of the bowl as necessary.
- Keep mixing until very smooth and shiny.
- Top cakes with big dollops and garnish with extra dried blueberries and sprigs of mint.
Makes 4 medium sized cakes.
I make these without sweetener for myself… can’t forget my sugar free stance… but for others, I use one of my most favoured alternatives, brown rice syrup. Agave would also be fine. Honey/maple would be OK at a pinch… but flavour wise they could over power the mango so taste as you go.
It’s amazing what a delicious breakfast cakey treat can do for the soul… running on 3 hours sleep, destructive child and dog hindering packing efforts… it’s all going to be OK. I hope. Who cares when I have cake and caffeine on my side?
happy day holiday
It’s Summer, it’s the Christmas holidays -cool creamy tropical treats are on the brain… first though, I better show you a slice of our Christmas festivities:
Christmas morn. Gday.
Ricotta Trifle.
First ice cream. Pandan flavoured. Yummo.
It was my first vegan festive season… yes it was a challenge to resist the buckwheat blinis with smoked salmon, prawn and mango salad, coconut fish and the likes, but I did pretty darn well with rice paper rolls, tofu skewers, mango and avacado salad plus my vegan truffles and fresh berries. Oh and of course, champagne. Not too shabby.
I think I’m going to turn into a block of tofu… I suppose it is the automatic assumption of most meat eaters – that tofu is the main source of protein for vegans. I love the stuff, yes, but too much is not that great for my tum. My digestive system needs a break from soy protein… I was tempted to make a tofu pudding, but coconut butter came to my delicious rescue.
Toasty Coconut Butter:
(vegan, nut and soy free)
- 2C fine dessicated coconut
- 1/4t sea salt
- 1/2 – 1t vanilla bean paste, depending on how ‘vanillary’ you want it
- Dry toast the coconut in 1/2C increments in a fry pan until golden brown – watch closely as it will brown very quickly. This step is not vital – you could make this raw, but I think the flavour of toasted coconut is too good to miss.
- Once cool, process in a food processor… this takes ages, depending on your machine. As the oils release the mix will start to clump up. Scrape down the sides of the bowl as you go. Eventually it will turn to a runny (ish) “butter” – be patient and give the motor of your machine a break every few minutes as you don’t want to blow it up (particularly if it’s your Mother in Law’s).
- Add in salt and vanilla bean paste. Taste and adjust salt and vanilla to your liking.
Vegan Mango Coconut Mousse:
- 2 mangoes
- 4T of the Toasty Coconut Butter
- 1/4t grated lime zest
- 2t lime juice
- 1/8t sea salt
- Blend all ingredients, pour into cups/glasses and chill in the fridge until ready to serve (the coconut butter makes it ‘set’ a little when cold).
Vegan. Delicious. Decadent even. Missing out? Nope, not me.
you CAN do it
I’ve got issues. Sweet potato and mango issues. I’m just going crazy with both of them. Soon I will go over the edge and start COMBINING the two (hmmmmm).
I know that most of you will not have access to mangoes right now, but I don’t care. I have mangoes and I’m going to eat them, cook with them and smear them all over myself.
The lovely thing is (apart from me, ah the lovely Lou) that you can sub pretty much anything into these two recipes. I think berries (fresh or frozen) would be delish, and canned fruit would work just as well. I love apricots from the can, especially on cereal – it makes the milk at the bottom of the bowl go all sweet and tangy. Sometimes, I hate to admit it, I think I almost prefer canned apricots; fresh are amazing, but they are always so hit and miss. Either too hard and bitter, or way too soft and floury.
What fruit or vegetable do you prefer frozen or canned? Or am I the only one willing to admit to it?
I really hate those little cherries. The grapes make me gag. Fruit salad from a can? Not so much love from Lou.
Coconut Mango Custard (Serves 3)
(Gluten free, dairy free, nut and seed free, soy free, egg free, vegan)
- 3/4C coconut milk
- 1/2C mango puree + additional puree for topping if desired (a few T per serve)
- 1t lime juice
- 1/4t sea salt
- 2T agave (or to taste, depends how sweeeeet you like it)
- 1/2t vanilla extract
- 1/4t + 1/16 guar gum
- Toasted coconut and mint for garnish
- Combine all ingredients except guar gum in a small saucepan.
- Bring to the boil.
- Reduce to a simmer, stir in guar gum until thick.
- Pour into glasses or bowls and put in the fridge to chill and “set.”
- If desired, top with additional mango puree, toasted coconut and mint.
Mango Cashew Cream
(Gluten, dairy, egg, soy free. Vegan)
- 1/4C raw cashews, soaked overnight
- 1/3C mango puree
- 2 dates, chopped
- Pinch of sea salt (approx 1/8t or to taste)
- 1/2t lime juice
Vegan. Stay at home Mum of Misty. Yoga teacher in training. Passionate about REAL food - creating it, eating it, sharing it. I can never stick to a recipe.
