raw

No Bake Puffed Amaranth Oat Bars

Amaranth has taken the number one spot on my list of favorite breakfast porridge grains/seeds this season, but then I discovered that it comes in this popped/puffed version which is perfect for breakfast on those days when you just want something on the go.  The popping part can get a little tricky but see below for a few tips. This is my new favorite portable food and a way healthier and tastier alternative to commercial granola bars that are loaded with sugar and other additives. 

Ingredients:

1 C Puffed Amaranth
1/4 C Quick Cooking Rolled Oats
1 C Dried prunes & apricots, or whatever dried fruit you have on hand
1/2 C Date Paste (dates + water)
1 Tbsp Flax Seeds
1/2 C Shredded Coconut
Handful of chopped nuts
1/4 C Almond Butter
1/4 C Honey
1/2 tsp Salt

Method:

1. Combine puffed amaranth with oats, salt. coconut, cinnamon, flax seeds, nuts and dried fruit in a bowl.

2. Prepare Date paste with just 5 pitted dates and 3 tbsp water in a blender. Add the paste, almond butter and honey to your dry ingredients and still until ingredients bound well together. 

3. Press mixture firmly into a parchment paper lined glass baking dish, using your hands or the back of a spoon.

4. Let rest for 30 in the fridge for a chewy bar or stick in the dehydrator for a crispy bar. Then let the picnic outings and energy packed noms commence. 

Tips for popped amaranth: 

  • Make sure your pan is hot enough. If the amaranth doesn’t start popping almost immediately, the pan needs to heat longer.
  • Allow for a few test batches. Much like popping popcorn for the first time, it will take a few times to get into your groove. I usually start with 1 tablespoon at a time.
  • Accept the fact that not all of the amaranth will pop. If you wait for the last few grains to pop, inevitably some of your amaranth will be burned. The little unpopped grains are fine and can be eaten as well, so just throw them in the mixing bowl along with the popped ones.

For the fellow smitten Muesli lovers...

What better way to end your post party bangover weekend than cuddling up with a big bowl of raw muesli.  Muesli essentially is a raw version of granola, using nutrient dense nuts, seeds, dried fruits, and variations of grains. 

This muesli contains my favorite seeds of all including chia seeds, flax seeds, pumpkin seeds, and buckwheat. Buckwheat is the base of our muesli and despite it's name it does not contain any wheat therefore, you've got the GF stamp of approval. Buckwheat stabilizes blood sugar, strengthens the kidneys, is rich in vitamin E and B vitamins, and is super filling.  Buckwheat that has been roasted is known as kasha and will have a deep amber color. Since this buckwheat will be sprouted, make sure you use raw buckwheat and not kasha. After soaking the buckwheat overnight, drain the water and rinse it thoroughly.  Buckwheat gets slimy as it sits so rinse it until it is no longer slimy. Let it drain well and then let it sit out at room temperature to sprout for 2 days, rinsing it every 4 – 8 hours or so.  At the end of two days, your buckwheat will have little tails and will be ready for the dehydrator. Along with your buckwheat, it would be a good idea to soak and dehydrate your nuts and seeds. This process will remove a lot of the phytic acid found in most nuts and seeds and activate the enzymes which assist with the digestion of nuts. Okay so this sounds more like a weekend project with all this soaking, sprouting and dehydrating, but trust us it's worth it. 

(Note: I have a 9-tray Excalibur dehydrator thats about 6 years old. It's one of my favorite kitchen appliances and it’s the perfect size for making large batches of cereal at once.)

Once your respected nuts, seeds and buckwheat have been soaked/sprouted you can start adding the rest of your ingredients in a large mixing bowl. Muesli is the most versatile, you can make it your own and vary it as you like—mixing your favorite grains and throwing in plenty of fruit and nuts.  A worthy mention why this muesli is the best: it’s contains zero added sugar except for the natural sugar of dried fruit.

Ingredients:

2 cups raw Buckwheat
Water for soaking and rinsing
Pumpkin Seeds
Chia Seeds
Sliced Almonds
Sprinkle of Flax seeds
Half a cup of dried Coconut
Half a cup of dried fruit (goji berries, raisins, unsweetened cherries, blueberries, cranberries, etc)
 

Method:

  1. Soak the buckwheat overnight, drain the water and rinse it thoroughly. Let it drain well and then let it sit out at room temperature to sprout for 2 days, rinsing it (and draining well) every 4 - 8 hours or so. At the end of two days, your buckwheat will have little tails and will be ready for the dehydrator.
  2. Lay buckwheat flat in a single layer on a dehydrator tray. Dehydrate at 115 degrees F for about 6 - 8 hours, until light and crispy.
  3. Once dried, mix buckwheat with your other ingredients like nuts, seeds, and dried fruit. Store at room temperature in a mason jar or airtight container. Serve with a nut milk, yogurt and heat up this cereal on the stovetop if you'd like it warm.

Quick Raw Beet & Carrot Salad

I know what you are thinking.. beets again?!  Yes folks, beets always. Because they are good to our taste buds and good for our bodies. Still in season, beets and carrots have been in abundance this past month or so, ruling our root veggie pallet with hella flavor combinations.  

Sometimes raw beets don't get enough love. But stained hands aside, it's one of the healthiest ways to enjoy this delish vegetable. You see, beets are an incredible source of the phytonutrients, betalains. Betalains provide a wealth of anti-oxidants, specifically that promote eye health and nerve tissue health; aid in detoxification, and present anti-inflammatory benefits. This phytonutrient is also the pigment which gives beets those rich, stained hues. 

All to say - the v important betalains are not  heat stable. The longer you cook your beets, the less nutrients you'll receive. So! Bypass the whole problem and keep these babies raw. Fear not, because this simple and yum recipe makes that pretty easy to do.

Ingredients:

2 carrots, grated
1 medium beet, grated
3 tbsp chopped scallion
1 tbsp chopped fresh mint
juice from 1/4 lemon
juice from 1/4 orange
1 teaspoon sea salt
¾ teaspoon ground cumin
olive oil drizzle
1 tbsp hemp seed hearts

Method:

1. After carrots and beets are shredded in a food processor or grated by hand, transfer the veggies to a serving bowl.

2. Add chopped scallions and mint to the mix.

3. In a medium bowl or in a screw-top jar, combine lemon juice, orange juice, sea salt, cumin and olive oil.

4. Pour enough dressing on top of carrot and beet mixture to coat lightly and toss until combined.  Add more if desired.

5. Add hemp seeds and avocado on top of salad and taste for seasoning.

Raw Cacao Energy Bars with Cardamom and Rosemary

So FYI cacao is really good for you. No I didn't not spell that wrong. Cacao, kinda like cocoa but healthier and less sugar soaked, is the raw bean which prefaces our sweet soul mate, chocolate.

Cacao subtly resembles the taste of coca, but being much bitter than even yr most dark chocolates. Surprisingly its flavor is still super malleable,  providing serious YOLO status with ingredient combinations for a range of recipes. 

Hence, we have this super random, surprisingly next level tasty energy bars. Flavor overkill barely missed with key ingredients being cacao, cardamom, coffee, rosemary, and pineapple. You're like, lolwut, but we promise you these taste de-lish-ous. 

First off, these bars (or balls or whatever shape you make them) really are natural energy boosters. Raw cacao has shown to increase endorphins, enhance our mood, be mentally stimulating, and provide euphoria due to its chemistry: the alkaloid theobromine and neurotransmitter anandamide. Pair that with coffee and you've got a guilt free buzz to get you through the day. Plus these bars are packed with healthy carbs, from their raw nut and hemp seed crust, keepin' yr tummy happy and your body sustained.

Because making raw energy snacks can get boring, we decided to make use of our winter herb rosemary, with found quirky flavor pairings. Thus we came to the perfect trifecta of an herb, a spice, and a fruit. Rosemary pairs well with tropical fruits, and pineapple provided the right texture and super sweetness for the bitter cacao. Cardamom pairs well with sweets generally, but also coffee. So with everything together, the flavors really pop off.

Our crust, or base, is pretty basic in the realm of raw treats. And the order of which you chose to mix your ingredients is chose your own adventure. Add the coffee to your cacao or in with the crust. Leave pineapples bits as whole layer before the cacao. Either way it'll all taste good!

Ingredients:

For the base
1 and 1/2 cups of raw soaked nuts: I used cashews, pecans and almonds are great too!
About 1 cup or less of pitted dates
About 1 cup or less dried, unsweetened pineapples
2 tbsp raw, shelled hemp seeds
A few sprigs of fresh rosemary

For the cacao topping
1/2 cup cacao nibs
2 tbsp finely ground coffee
1 tbsp of cardamom, or more to taste
1 and a half tbsp of raw coconut butter
1/2 tbsp or raw honey

*for extra creaminess, add more coconut butter and/or honey. Alternatives: handful of cashews or half an avocado
 

 

Method: 

1. After soaking your nuts, add them to your food process and grind until they've been finely ground.

2. Add in your dates, and then after your pineapple, until its consistency is smooth and sticky.

3. Laste add in your hemp seeds and rosemary, with only a few pulses. They don't need to be too deeply ground. 

4. Take your base and press into whatever dish you're using: shallow pie pan, cupcake molds, or even just a plate.

5. Add all of your topping ingredients to the food processor. Continue to pulse until the nibs are at a desired consistency. For a much smoother, creamier topping, add more coconut butter (or listed alternatives) until its the density of a smoothie. For a crunchier bite, let up on a pulsing so that the nibs are aren't completely ground. Add more honey or a few dates if  you don't find it sweet enough. However, because the base is so sweet try to leave the topping less so.

6. Pour, or spread, atop your base. Press any additional rosemary sprigs or leaves as seen fit. Freeze for a hour or refrigerate for longer. They should last for about a week! I.e. best week of yr life. 

Raw Avocado Ganache

We totally swoon over the idea of *treat yo self* with jaw-dropping sweet treats that are actually good for you. Therefore, we are dubbing this dessert our (un)official triple R chocolate experience--It’s rich, raw annnnd rewarding! Not to mention the fact that it's incredibly easy to make. The foundation for the recipe includes one of our favoirte ingredients, avocados! They are not only incredibly nutritious and great for your skin, but they also an excellent non-dairy base ingredient for any creamy dessert. Feel free to leave this crust out and prepare as a mousse. Add raw cacao nibs and fruit and/or freeze for a few hours for some purely decadent (but rly) chocolate ice cream.

Ingredients:

For the base

1 ½ cups dried cranberries
1 tbsp almond butter
1.5 tbsp coconut oil
1 tbsp raw cacao nibs
 ½ tsp sea salt

For the filling

4 avocados
 ½ cup coconut oil
1 cup raw cocoa 
1 cup maple syrup
2 tbsp raw sugar
1 tbsp vanilla 
1 tsp sea salt

Method:

1. Mix all of your base ingredients in a food processor, until consistency is smooth.
2. Press your base into the pie pan, as this will be the crust for the ganache.
3. Add all of the filling ingredients into your food processor, and grind until the consistency becomes smooth (like a pudding).
4. Spread the filling over the crust, and then pop the ganache in the fridge for a few hours to set.
5. Nom out.

Raw Rosewater Pistachio Cookies

in

Magical flavor combo makin' my mouth water just from posting these pics. Rosewater is great for skin health, pistachios are great for heart health, and you've already heard us preach on coconut and honey. Raw = maximum nutrition ingestion. E, what am I missin? Aside from one of these cookies of course.....

Ingredients:

2 cups raw shelled pistachios
4 tablespoons unsweetened shredded coconut + more for garnishing
3 tablespoons pure rosewater
1/2 cup extra virgin coconut oil melted
1/3 cup 100% pure Grade B maple syrup  or local raw honey
1 pinch of unrefined salt

Method:

1. Grind pistachios in a food processor until ground into a flour. 

2. Add other ingredients, blend until well integrated and refrigerate for flavors to intensify and mixture to harden.

3. Take 1 tablespoon of the mixture at a time and roll into a round ball topped with the leftover coconut flour. You can shape into flattened out cookies or round balls. Arrange on serving platter, add back to fridge to set, and serve with your favorite tea or just nom your way through an afternoon pick me up.

Grandma's Granola

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This isn’t my grandma’s granola recipe. This recipe was for my grandma, as gift for her birthday. Also in a way a gift to my grandpa- he can’t leave the breakfast table till his yogurt is gone, and he hates yogurt. But pouring this granola on it should alleviate some of the pain.

The good thing about good granola, is that there never necessarily has to be a rhyme or rhythm to what ingredients get thrown in. It’s easy to take the traditional route - nuts, dried berries, seeds, etc. Then of course there’s some cray flavor combos worth experimenting with- cacao, espresso, black cherries, balsamic vinegar, goji berries, other random delicious ingredients… And of course it’s always nice to be seasonal (pumpkin pie spice on everything?).  

Either way, everything tastes great when its drenched in sugar. I skipped conventional brown sugar and used raw honey instead. Lots of raw honey. That, with the coconut oil and almond butter keeps this granola batch really moist. Which is important because granola is easy to burn. The rest of the ingredients revolve around the “go big or go home” mantra, pouring in just about everything in the kitchen cupboard. 

I ran the dried fruits and 1/2 of the nuts through the food processor, but for a chunkier granola just chop to desired size. Also, be sure to use pitted dates! Obvious, but unfortunate if forgotten.

It’s good to keep an eye on your granola when its in the oven, mixing it around occasionally so that everything bakes evenly. For extra crispiness, either continue to bake on a lower temperature, or just take out and let sit overnight. When done, put in an airtight container. Then hide the container. Granola so good its hard to put down.

Ingredients:

1/2 cup coconut oil (some will be used to oil the pan)
3 cups rolled oats (be sure to soak overnight)
1 cup raw pumpkin seeds
1 cup raw coconut flakes
1/2 cup flax seeds
lots of shakes of cinnamon & nutmeg
1/2 cup (ore more) raw almond butter with maple
1/4 cup pistachios
2 cups pecans (love em)
1/2 cup dried apricots
4 of 5 dates
1/2 cup almonds
2 cups raw honey (sure that’s a lot, but its how I can get away with no sugar)

Method:

1. Preheat the oven to 400˚
2. Cut up the dried fruits, dates, and any larger nuts. Chop in larger chunks, or for more of a past throw in the food processor.
3. Combine the oats and flax seeds in a large mixing bowl.
4. Melt the coconut oil, and combine 1/4 with the oats.
5. Add in the honey, almond butter, and reaming ingredients. Combine with hands (the mixture is usually a bit tough, so this way usually is the easiest to evenly mix everything in).
6. Depending on desired moisture, add more honey if necessary. Or a dribble of almond milk.
7. Add in any whole nuts.
8. Oil your baking sheet with the remainder of your melted coconut oil.
9. Turn the oven down to 325˚, and bake granola for about 20 minutes. Be sure to keep an eye on it, mixing and turning over as necessary.

Dehydrated Snackings: Apple & Beet Chips

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Because we all need a little munch in our life without added preservatives, you know? These recipes below are simple, crunchy, healthy, and totally addictive. The only problem we have with them, is how fast they seem to disappear from the pantry. Within moments, they’re just.. gone. 

Seasoning your chips is to your preference, but these recipes tend to lean toward a lil' sweet, and a lil' savory. If you're looking for a lot  of chew (like tough as leather), it's better to leave your chips in the dehydrator for a few hours less. For a crunchier bite, stick to our advised dehydrating time of about 12 hours.

 

Beet Chips

Ingredients:

 5 beets, I used golden and red
1/4 cup apple cider vinegar
1 tablespoon olive oil
1/4 cup water
Himalayan salt and pepper to taste

 

Method:

1. Mix together cider vinegar, oil and water. Set aside.

2. Slice the beets very thin. I used a mandoline for this.

3. Soak the sliced beets in the water mixture for about 10 minutes. You may have to toss to coat.

4. Spread on screens, sprinkle with salt and pepper. Dehydrate at 145 for 45 minutes, reduce heat to 115 and continue dehydrating for about 12 hours or until chips are crunchy. 

*Note: Don’t worry about beginning dehydration temp. The food never goes above 115 and it’s raw integrity is not compromised.

 

Cinnamon Apple Chips

Ingredients:

6-8 apples
5 tbsp lemon juice
1 tbsp maple syrup (optional)
2 tsp cinnamon

 

Method:

1. Slice the apples as thin as you can get them. The key tool to have to make a wafer thin, uniform, crisp apple chip is a mandolin.

2. In a bowl, combine apples, cinnamon, whatever spices, and lemon juice. Mix around so both sides of the apple rings are coated in the mixture. 

3. Place apple rings on mesh drying trays one at a time. Dry at 155°F for about 4 hours or until firm and crisp. Remove from trays, transfer to a wire rack and let cool completely. Serve immediately or store in an airtight container at room temperature for up to 3 months.

4. Embrace the smell of your kitchen. 

 

Raw Rosemary & Cayenne Flax Crackers

in

Recently we've stepped (more like ran towards head on) into a dehydrating frenzy. Not only because it gives us an abundance of snack attacks for super cheap, but this method doesn't destroy enzymes in your raw nutrient dense food. WIN WIN here. This is a recipe with flax seeds and chia seeds, so they are very rich in Omega 3s, vitamin E, protein, B vitamins, manganese, magnesium, and fiber. With just a few other basic ingredients- raw garlic and fresh rosemary- you don't need much more than a pinch of salt to have an insanely flavorful cracker.

Take this nourishing and satisfying little snack with you camping or on a long drive and you'll be happy even if you are if the middle of nowhere.

Ingredients:

1/2 cup flaxseeds
1/2 cup hulled hemp seeds or sesame seeds 3 tbsp hulled flax
1 tbsp chia
1/4 cup fresh rosemary
1 tablespoon fresh minced garlic
1/2 tsp cayenne
1/2 c water

*Various herbs can be used to tune them to your taste. 

Method:

1. In a medium bowl mix together all ingredients and let sit for 30 minutes to let the chia and flax gelatinize. 

2. If you have a dehydrator spread mixture thinly and evenly on the liner tray. Alternatively line a baking sheet with parchment paper and set your oven to the lowest setting, leaving the oven door cracked open to help keep the temperature below 115 degrees Fahrenheit. dehydrate or bake in oven for 4 to 6 hours until crispy.

3. Break into cracker size pieces.

*Note: they can be preserved in the fridge for about two weeks and in the freezer for about two months.