Saturday, July 26, 2008
1/4 cup sprouted buckwheat flour*
2 Tbs. coconut
2 Tbs. Orange Juice
3/4 tsp. cinnamon
4 Tbs. liquid of choice (nut milk, water, coconut milk, etc.)
Mix all ingredients in food processor, make into flat pancake shape and dehydrate 5 hours, flipping after about 3 hours.
Eat while still warm. Top with pure maple syrup, honey, or raw fruit jam.**
* To make sprouted buckwheat flour, soak buckwheat over night, then strain and rinse in colander. Let sit on counter in colander for 2 or so days. Rinse at least 2-3 times a day. After about 2 days, the buckwheat will grow small tails. Rinse a final time and transfer to dehydrator sheets, dehydrate until completely dry, then blend into powder.
Raw Fruit Jam
2 cups of favorite fruit (berries, mangoes, cherries, Pineapple
1/4 cup sweetener - or to taste (dates, agave nectar, honey, etc)
Blend in blender until smooth. Drizzle on Pancakes or Ice cream.
Wednesday, July 16, 2008
This is a variation of a recipe in Sally Fallon's Cook Book "Nourishing Traditions". If you are interested in eating the foods you love, but making them with healthy ingredients and in a traditional - healthy style, I would highly suggest purchasing the book. It is one of my favorites!
Home Made Ketchup
2 cups canned Tomato Sauce
1 cup canned Tomato Paste
1 Tbs. salt
1/2 cup honey, maple syrup, or agave nectar (or to taste)
3 cloves garlic, peeled and mashed
1/4 tsp. cayanne pepper (optional if you like a bit of kick)
2 - 4 Tbs fish sauce (optional if you want a traditional/unique flavor)
1 probiotic capsule, broken open and disolved in a little water (optional if you want to ferment your ketchup and add probiotic nutrition to it)
Mix all ingredients together well. Place in a quart size wide mouth mason jar. Refrigerate and enjoy. If you wish to add probiotics to your ketchup, cover loosely and let sit at room temperature for 2 days before refrigerating.
Note from Janae: If you like thicker ketchup, use more tomato paste. If you like it more runny, use more tomato sauce. If you are using fish sauce, you may want to reduce the amount of salt a bit. I find that it is too salty for my taste if I use all the salt and all the fish sauce.
Egg Nog (Raw and Vegan)
5-6 cups nut milk
1/2 cup honey (or to taste)
2 Tbs. Vanilla
10 soaked dates (optional)
1/2 tsp. salt
1 tsp tumeric powder
1/2 - 1 tsp. cinnamon
1/2 - 1 tsp. clove powder
1/4 - 1/2 tsp nutmeg
1/2 tsp ginger powder (optional)
Blend at high speed until completely smooth. Start with the smallest measure of spices and taste test before adding the rest. Chill and enjoy. Use within 3 days.
These recipes were inspired by the raw food cookbook "Alive in 5" I have made quite a few changes to the recipes, but if you like them, I would highly recommend purchasing the book. There are a lot of great raw recipes, and they are quick and easy to make.
Note: Walnut pulp works the best for me, but other nuts should be fine. Softer nuts make a creamier sauce.
2 cups nut pulp
1 tsp salt
1 clove garlic
1 tsp. nutmeg
1 tsp. oregano
1/2 tsp nutritional yeast
1/2 tsp freshly ground black pepper
dash of cayenne pepper if you like it spicy
Put all ingredients in a blender and blend until smooth and creamy. Add a bit of water or nut milk if it needs to be thinned down a bit.
Note from Janae: I eat my alfredo sauce on Raw Zuchini Pasta, made by passing raw zuchini through a spiralizer that turns it into angel hair threads. This sauce is also great over traditional pasta. Keep in mind that this is a "raw food recipe", so if you want to maintain the integrity of raw nutrition, only warm the sauce, don't heat it above 115 degrees.
As with all my recipes, this is a generic guide. Some people prefer more or less salt, spice, etc. Start out with the basic recipe, see how you like it, and experiment from there.
Nut Pulp Cereal
2 cups nut pulp
1/4 -1/2 cup raisins
1- 2 teaspoons raw agave nectar, honey, or maple syrup
1 tsp - 1/2 cup shredded coconut (unsweetened, unsulphered)
1/8 tsp. salt
1/8 tsp nutmeg
1/2 tsp - 1 Tbs. Cinnamon
1-2 cups Diced fruit such as apples, bananas, mangoes, pears
dash of vanilla powder
1-2 cups nut milk
Combine all ingredients, mix well, and pour nut milk on top for a great oatmeal alternative.
Note From Janae: This is another generic recipe with dozens of possible variations. If you are creative you never have to eat the same cereal twice.
Nut Pulp Pate
2 cups nut pulp
1/2 cup cilantro
1/4 cup chopped onions (red, green, sweet)
3 Tbs Nutritional Yeast Powder
1 Tbs. Oil (olive, or other cold pressed oil)
1 tsp. salt
Place all ingredients in a food processor and grind until well chopped. Wrap in lettuce, kale, or cabbage leaves, spread on bread or crackers, or use for a vegetable dip. Garnish with chopped olives and chopped tomatoes. Add a sprinkle of Mexican seasoning if you want extra flavor.
Raw "Mint Oreo" Type Cookies
Courtesy of http://goneraw.com/node/4460
¾ cup raw almonds, soaked
¾ cup raw brazil nuts, soaked
¾ cup young coconut meat, chopped
1 tablespoon coconut butter (not oil)
2 tablespoon raw honey
1 stevia packet
½ teaspoon alcohol-free peppermint extract
½ cup cacao nibs, finely ground in a coffee mill
½ cup shredded coconut, finely ground in a coffee mill
2 stevia packets
1 teaspoon vanilla extract
½ cup very soft pitted dates
First, blend the soaked almonds and brazil nuts with about 4 cups of water to make nut milk. Strain the nut pulp and spread it on a Teflex or parchment paper-lined dehydrator sheet. Set the dehydrator at 105 and allow the nut pulp to dry. Season the nut milk however you like (sea salt, sweetner of choice, vanilla, etc.) and put it in the refrigerator to chill.
Next, blend together the coconut meat, coconut butter, honey, stevia, and peppermint extract until smooth. (If you don’t have any coconut butter, you can grind some shredded coconut in a coffee grinder or food processor and mix it with and equal amount of coconut oil -instant coconut butter!) Scoop the mint cookie filling into a small bowl and put it in the refrigerator to chill. (If you happen to “accidentally” eat all the cookie filling, grab another coconut and try again!)
In a large mixing bowl, combine the ground cacao nibs and the ground shredded coconut (if using pre-ground cacao, use slightly more than half a cup). Take the nut pulp out of the dehydrator, you should have about 2 cups and it should be nearly dry by now. In a coffee mill (or food processor) grind the nut pulp until fine. It will start to look like nut butter. Add the nut pulp to the mixing bowl. Add the stevia packets and the vanilla extract. Mix thoroughly using your hands. Chop the soft dates (soak them a little if your dates are not soft) and mix them thoroughly using your hands to form cookie dough. Shape the cookie dough into small balls and flatten to make cookies.
Place the cookies on a Teflex or parchment paper-lined dehydrator sheet. Top half the cookies with the mint cookie filling. Dehydrate at 105 for about an hour until the filling has firmed up a little. Assemble your cookies and dehydrate for about two hours longer, flipping your cookies halfway through drying.
Serve Raweo cookies with nut milk. Store Raweo cookies in the refrigerator, or in the freezer like mini ice-cream sandwiches.
2 cups nut pulp
1/4 cup olive oil
1/4 cup lemon juice (fresh)
1/2 tsp. salt
1/2 bunch dill, cilantro, or other herbs for flavor
1 clove garlic
1/2 cup diced sweet onion
1/2 cup diced red pepper
Blend all ingredients until smooth (in a blender or food processor). Use as a soft cheese dip, spread, or dehydrate for a more solid cheese.
Ginger Snap Cookies
2 cups nut pulp
1 dried fig *
1 date *
1/4 tsp. nutmeg
1/4 tsp. (or more to taste) ginger
1/8 tsp cloves (optional)
2 Tbsp grated coconut
2 Tbs. Molasses
1 Tbs. liquid (if needed for moisture)
Mix all ingredients in food processor until well blended. Make round balls and dehydrate at 115 degrees for 8-12 hours.
Serve with nut milk.
* optional use all dates instead of fig. Use more dates for sweeter cookies, less dates for blander cookies.
Nut Pulp Coconut Macaroons
1 cup nut pulp
1 1/2 cup dried coconut flakes
1/2 cup maple syrup or other sweetener
3 Tbs. oil (coconut oil tastes best)
1 Tbs. Vanilla
1/2 tsp. salt
Mix all ingredients well in food processor. Roll into balls and roll in shredded coconut. Place on dehydrator sheets and dehydrate 12-24 hours.
Note From Janae:
If you can't use the nut pulp right away, freeze it for later use. It will only keep for a day or two in the fridge. I also like to dehydrate my nut pulp and put it in the blender or food processor to make nut flour. Nut Flour can be used in regular recipes in place of a portion of your wheat flour, or in raw recipes as the principal flour in cookies, pie crust, and cakes.
Wednesday, July 2, 2008
(Makes about 10 cups or 20 bars)
1 ½ cups pitted dates (soak ahead of time if they are dry)
½ cup sweetener (maple syrup, honey, agave nectar, etc.)
2 Tbs. lemon juice (fresh)
2 Tbs. Orange Extract (Or add a few drops of orange oil to make it extra orange-y)
1 Tbs. Vanilla extract
1 tsp. ground cinnamon
2 tsp. sea salt
7 cups mixed raw nuts and seeds soaked overnight and rinsed well (walnuts, almonds, pecans, hazelnuts, pumpkin seeds, sunflower seeds, etc)
1 cup dried cranberries (apple juice sweetened)
1. In food processor, place apples, dates, maple syrup, lemon juice, orange zest, vanilla, cinnamon, salt, and grind until completely smooth. Transfer into another bowl.
2. Put soaked nuts into food processor and coarsely chop. Mix with apple mixture and add dried cranberries.
3. Spread on dehydrator sheet and dehydrate at 115 degrees for 6- 8 hours. Flip over and continue drying for 8-12 hours or until crunchy. Cut into bars and store in refrigerator in airtight container. These bars are also good as a breakfast granola. Crumble a couple of bars into a bowl and top with nut milk and fruit.
4. Store in airtight container.
Add 1-3 TBS raw, organic cocoa powder for chocolaty granola. Leave in orange and cranberry or take it out, depending on what flavor is desired.
For chocolate coating that is guilt free and delicious, mix raw organic cocoa powder with enough agave nectar to make a thick paste. “Frost” granola bars before dehydrating.
Helpful hints from Janae
1. This is a raw recipe, so to preserve the enzymes and other health properties, it is important to keep the temperature below 115 degrees. The only way to do this is to have a dehydrator with a thermostat on it. However, using the lowest oven setting is a good alternative for those who don’t have a dehydrator. Spread the granola mixture on a cookie sheet, and put in the oven on the lowest temperature possible. Check granola every 15-20 minutes so it doesn’t get too brown. If the lowest temperature is still too hot, try propping the oven door open about one inch and that will lower the temperature a bit. These will finish cooking much faster than the dehydrated versions.
2. The apples are what makes this recipe stick together. Use more or less according to your taste and purpose.
3. To make the nut soaking less tedious, put all the nuts in a big bowl, and soak overnight. Rinse well before using.
4. If the dates need to be soaked, do it in as little water as possible and add the soak water to the recipe.
5. Use any of the following as a sweetener: honey, pure maple syrup, agave nectar, molasses, sucanate, soaked dates.
6. Sometimes this recipe is too heavy. To lighten it up a bit, soak 1-2 cups of raw buckwheat overnight and drain well. Mix in by hand with the cranberries at the end. This adds a crunchy “crispy rice” effect. OR blend the soaked buckwheat in before adding the cranberries, and this will lighten the batter.
** Bulk nuts at the health food store, or nuts sold in 3 lb. bags at Costco are usually the least expensive.
** It is important to soak your nuts before using. Nuts are coated with enzyme inhibitors to keep insects, bacteria and mold away. This makes them very hard for humans to digest. If you soak your nuts over night, and rinse them well before using, the enzyme inhibitors are washed away. In addition, soaking the nuts activates important enzymes that make the nuts much easier to digest and much more nutritious.
** Raw nuts are the best option for good health. When nuts are roasted and salted, the oils become oxidized and no longer provide the health benefits that raw nuts do. It is best to avoid the excessive salt that comes with roasted, salted nuts.
Home made Nut, Seed, and Rice Milks are full of protein, calcium, vitamins and minerals. They are easily tolerated by individuals who are lactose intolerant, and they are raw, vegan, sugar free, organic, totally scrumptious and health promoting. Use these delicious milks as a dairy replacement in any recipe that calls for milk. Many people use nut and seed milk on cereal, as a refreshing drink, as a soup or dessert base, and to dip cookies in.
This is a generic recipe, so it can have many delicious variations. Your options are virtually endless. Some of the most popular variations are chocolate milk, hot chocolate, vanilla or hazelnut flavored nut milk, horchada, strawberry milk, and chai milk.
If you buy rice milk, soy milk, or almond milk at the store, it can cost as much as $3 a quart. Store bought nut and seed milks are highly processed and generally include unhealthy ingredients. When you make your own milk, you are spending less than a dollar for 1 ½ quarts of milk that is fresh and completely healthy for you.
Try not to get discouraged the first time you try this recipe. Once you get the hang of making your own milk, it only takes about 5 minutes to prepare. Since this is a generic recipe, there are hundreds of combinations to satisfy almost anyone. Look over the ingredients and choose whatever you have in your cupboard or whatever you are craving at the moment. This recipe is not concrete, so experiment with the ingredients until you find something you like.
Helpful Hints From Janae
1. Use organic ingredients whenever possible.
2. Always use flavor extracts (vanilla, hazelnut, almond etc.) NOT imitation flavorings.
3. It is important to soak your nuts before using. Nuts are coated with enzyme inhibitors to keep insects, bacteria and mold away. This makes them very hard for humans to digest. If you soak your nuts over night, and rinse them well before using, the enzyme inhibitors are washed away. In addition, soaking the nuts activates important enzymes that make the nuts much easier to digest and much more nutritious.
4. Lecithin is an emulsifier. If you use oil in your recipe, the lecithin will prevent the oil from separating and floating to the top.
Nut, Rice, or Seed Milk (The Recipe)
1 cup nuts or seeds (pick one: cooked brown rice, almond, walnut, pecan, brazil nut, sunflower seed, sesame seed, pumpkin seed, hemp seed)
5-6 cups filtered water
2-4 Tbs. sweetener (pick one: honey, pure maple syrup, agave nectar, molasses, sucanate, soaked dates)
½ tsp. salt (add more or less to taste)
1-3 tsp. flavoring (pick one or more: vanilla, raw cocoa powder, frozen strawberries, hazelnut extract, cinnamon, almond extract)
1TBS. oil**(pick one: coconut oil, flax seed oil, olive oil, walnut oil, etc)
2 tsp. lecithin**
1. Cover nuts or seeds with filtered water and soak over night.
2. Rinse nuts or seeds well
3. Put nuts, seeds, or cooked brown rice in blender with water
4. Blend on highest speed for as long as it takes to liquefy the nuts.
5. Pour liquid through a fine mesh strainer, cheesecloth, or nut milk bag to remove the pulp. (Reserve and refrigerate the pulp for other recipes)
6. Put liquid back in blender and add remaining ingredients.
7. Blend well.
8. Chill and use in 3-4 days.
My Personal Faves: Use the basic recipe with these specific selections
Horchata (Yummy Mexican Beverage)
1. Cook brown rice and add 1-2 cups of rice to 6-7 cups of water in a blender.
2. Add 2 tsp cinnamon
3. Blend until liquefied
4. Strain through nut milk bag or several layers of cheesecloth
5. Add sweetener of choice, 2 tsp vanilla (or more☺), oil, lecithin, and salt.
6. Blend well, pour into a glass container, add 1-2 cinnamon sticks and chill for at least 2 hours.
Chocolate Milk (The Guilt Free Kind)
Use the basic recipe and add a heaping Tablespoon of organic raw cocoa powder and a tablespoon of vanilla or Hazelnut extract for the flavoring. I find that Agave Nectar works best for this recipe, but really any of the sweeteners will be fine. I prefer to use walnuts for this recipe because they come out a little smoother, but any nuts will work.
Hot Chocolate ( Guilt Free and Good for You!)
Same as Chocolate milk, but warm it carefully. This recipe if very nutritious, but if you heat it above 115 degrees, many of the enzymes and healthy benefits are destroyed by the heat. I suppose the precise title should be “warm chocolate”. However, even if you boil this recipe to get it steaming hot, it is still much better for your health that the standard commercial hot chocolate. I highly recommend adding hazelnut extract for a decadent, mouthwatering treat!
Use the basic recipe, and add 1 TBS vanilla extract for the flavoring. I use this for my milk substitute for pouring on cereal, or serving with a dessert.
Same as vanilla milk, but add ½ - 1 cup strawberries.
Chai (Indian Spiced Milk)
Usually Chai is spiced tea with milk added, but this is my raw, caffeine free version.
Use the basic recipe, and add:
Honey for the sweetener
The following for the flavoring
½ tsp anise seed or fennel seed
½ tsp cloves
½ tsp cinnamon
½ tsp ginger (fresh or powdered)
dash of black pepper
If you don’t like the gritty texture of the spices, refrigerate the milk and let the spices soak for a couple of hours and then strain them out through a cheesecloth. This can be done at the same time you strain out the nut pulp if you don’t want to strain it twice.