Tag: plantbased diet

Lemon & Poppy Seed Smoothie

1 Comment

Lemon & Poppy Seed smoothie

This is a beautifully fresh smoothie for the last days of summer. The baobab powder intensifies the tartness of the lemon and provides many health benefits. Baobab is an eco friendly African product, which is high in vitamin C, antioxidants, calcium, magnesium and potassium. Poppy seeds are also high in calcium, magnesium and potassium, as well as iron, zinc and essential fatty acids. Add the vitamin C in the fresh lemon and you’ve got a smoothie which will help to bolster your immunity for the coming winter months.

Ingredients (serves 1)

1 frozen banana
1/2 a lemon, including skin, pips removed
1 tbsp poppy seeds
10ml chia seeds
1 tbsp baobab powder
1/8 tsp organic stevia leaf powder
1 – 2 tsp raw honey, depending on your preference
90ml coconut cream
90ml water
5 ice cubes
optional: 1 scoop plain protein powder (you may need to add some more water)


Method

Combine all the ingredients in a blender until smooth.

Enjoy!

Love,
Lauren & Raine

 

 

 

Fig & Plum Smoothie

Leave a comment

Fig & Plum Smoothie

Figs are one of my favourite fruits, with their sweet, luscious flesh which is more desert-like than fruit-like! Figs and plums are both high in dietary fibre, antioxidants, as well as potassium, which helps to lower blood pressure. Plums also increase your body’s ability to absorb iron, due to its high vitamin C content.

The combination of fig, plum and vanilla makes for a delicious smoothie.

Ingredients

200ml almond or coconut milk
2 plums, cut up and frozen
3 figs, cut up and frozen
1/4 tsp organic vanilla powder or the seeds scraped from a vanilla pod
10ml organic virgin coconut oil
10ml raw pumpkin seeds
2 fresh medjool dates

Method

Blend all the ingredients until the desired texture is achieved. Serves 1

Health & happiness!

Love,
Raine

Butternut & Sage Pasta

1 Comment

Butternut & Sage Pasta

This is a quick and easy family dinner – I literally only had 35 minutes to get food on the table, and that included writing the recipe and taking a photo!

I am in love with sage… it’s such a versatile herb and the tangy, lemony flavour really comes out with roasting. It pairs beautifully with butternut, which is high in beta-carotene and vitamin C.

IngredientsĀ (serves 4)

850g butternut (weighed without the skin or seeds)
1/4 cup extra virgin olive oil, plus some extra
1 tsp himalayan salt
15 cloves of garlic, cut into quarters
big handful of fresh sage
250g gluten-free organic pasta (I used amaranth, but you could use buckwheat or quinoa)
1/2 lemon
2 heaped tbsp raw pumpkin seeds

Method

Cut the butternut into cubes. On a roasting tray, toss together the butternut, olive oil, salt, garlic and sage. Roast at 200 C for about 30 minutes, until tender.

Cook the pasta according to packet instructions.

Toss the butternut and pumpkin seeds through the cooked pasta. Add some more olive oil if it looks too dry. Season to taste with lemon juice, himalayan salt and freshly ground black pepper. That’s it!

Health & happiness šŸ™‚

Love,
Raine

Raw Chocolate Hearts with Maca Caramel Centre

Leave a comment

Maca Caramel Chocolates

With Valentine’s Day just a week away I’m sure chocolate is on everyone’s mind. So I thought I’d show you that it doesn’t have to be unhealthy or “fattening.” Chocoholics round the world rejoiced when the experts started saying “chocolate is good for you.” But some of you may have been confused by this statement… after all, chocolate is full of sugar, right? So how do you get all those amazing benefits of raw cacao without the toxins of refined sugar, dairy and other additives such as emulsifiers and thickeners? Raw chocolate!

This was one of my favourite discoveries when I started this lifestyle… and it really is simple to make. By omitting all the bad stuff, and keeping the raw cacao at low temperatures so that you don’t destroy the nutrients, you’re giving your body one of nature’s most nutrient dense foods. Raw cacao is rich in anti-oxidants, is good for cardiovascular health and fights cancer. It alsoĀ contains phenylethylamine, which is a mood enhancer. That explains the “feel good” effect of chocolate! šŸ™‚

What is the difference between cacao and cocoa? Cocoa is what you probably grew up with… it is made from cacao beans but has gone through processing which means a loss of nutrients. To get the full benefits of the cacao bean, and a high-quality chocolate, make sure you only buy organic raw cacao products.

My chocolate recipe uses raw cacao paste as well as cacao butter. If these are not available to you, or you first want to see what this is all about before spending money on those products, you can make raw chocolate using coconut oil and raw cacao powder.

Maca is a root grown in Peru, which comes from the radish family. It has been revered for over 2000 years for its ability to provide stamina, mental clarity and aid fertility. It is believed to be an excellent aphrodisiac, particularly when paired with raw cacao. It has a bit of an odd taste (I must admit at first I didn’t like it!) but adding it to my raw caramel is a good way to start… the result is heavenly!

Ingredients

1 x Raw Caramel recipe
2 tbsp maca powder

Chocolate recipe #1:

75g raw cacao paste
25g raw cacao butter
30ml runny raw honey or organic maple syrup
1/4 tsp organic stevia leaf powder (alternatively, use 60ml honey or maple)
pinch of himalayan salt

Chocolate recipe #2:

90ml coconut oil
90ml runny raw honey or organic maple syrup
125ml raw cacao powder

Method:

Add the maca powder to the caramel ingredients when blending. Set aside.

For chocolate recipe #1, place all the ingredients in a glass or stainless steel bowl which can fit over a saucepan. Bring some water to a simmer in the saucepan, and set the bowl over it. The trick with chocolate is to only ever use gentle heat, and to heat all the ingredients together. If you try to melt the cacao over direct heat, or add cold honey to it once it’s been melted, it will seize. Use a whisk to stir the chocolate until everything is melted, well combined and glossy.

For chocolate recipe #2, place the coconut oil and honey or maple in aĀ glass or stainless steel bowl which can fit over a saucepan. Bring some water to a simmer in the saucepan, and set the bowl over it. Gently melt the oil and honey, using a whisk to combine. Remove from the heat and add the cacao powder, using the whisk to combine well.

Fill your heart mould with chocolate one third of the way. If you don’t have moulds, ice trays work just as well. Place in the freezer until set. Now use a small spoon to drop some caramel onto the set chocolate, trying to avoid the sides of the mould.

Maca Caramel Chocolates 2

Place in the freezer again for a few minutes to harden, so that pouring more chocolate over the caramel doesn’t melt it. If your chocolate is no longer pouring consistency, heat it gently again over the simmering water. Fill the moulds with chocolate so that it pours around the caramel, and covers it. Place in the freezer again until set. These chocolates do need to be kept in the fridge as they can melt at room temperature, especially if you’ve made the coconut oil version. I keep mine in a glass jar, and they can last up to a month (at least, that’s the longest mine have ever lasted before being eaten!)

I hope these will put you in the mood for Valentine’s Day!

Health & happiness.

Love,
Raine

Chocolate Kale Chips

1 Comment

IMG_0162

Technically I cannot take credit for these delicious little miracles… it was my son’s idea! The last time I made a batch of Kale Chips I added a bit of cayenne. He was not very impressed and asked why I put fire in them šŸ™‚ So I asked him what flavour he would like next time and he said chocolate! At first I laughed, and then I started thinking it might actually work. The end result surprised even me… they are so moreish, and you just happen to be eating greens!

Ingredients

150 – 200g kale, weighed after removing the tough centre stem (I’ve used curly kale but you can use any variety)
90g natural peanut butter (I like Jozi’s Nut Butters which you can buy at The Organic Emporium)
2 tbsp organic maple syrup
1/2 tsp organic stevia leaf powder (or double up on the maple syrup)
60ml raw cacao powder
1/4 tsp himalayan salt
60ml water

Method

After removing the tough centre stem, tear the kale into pieces about 5cm square.

Combine the rest of the ingredients with a whisk and pour over the kale. Use your hands and “massage” the chocolate sauce into the kale, making sure to cover each piece with that chocolatey goodness.

Spread the leaves out on dehydrator sheets, and dehydrate at 45 C overnight.
Alternatively, spread out on a large baking tray (you might need 2) lined with baking paper. Set your oven to 100 C and prop the door open with a wooden spoon. This allows moisture to escape so that you’re drying the kale, rather than just baking it. They’re ready when they are completely dry with a light, crispy texture. Done in the oven these won’t be raw, but still healthy and delicious!

Store in an airtight container and consume within 2 weeks. If you have high humidity you should use them faster, before they go limp. These are so good though, I’m willing to bet that they won’t last very long! šŸ˜‰

Health & happiness!

Love,
Raine

Cauliflower & Tahini Soup

3 Comments

Cauliflower & Tahina Soup

I love cauliflower, especially as a purƩe, because of the beautiful smooth texture it blends into. This soup makes use of that, and the addition of tahini makes it even creamier!

Cauliflower contains sulforaphane, which has been shown to kill cancer stem cells, thereby slowing tumor growth. Researchers believe that eliminating cancer stem cells may be the answer to fighting cancer. It is also packed full of anti-oxidants and phytonutrients, is good for your heart and your brain, and has anti-inflammatory properties.

Sesame seeds (the main ingredient of tahini) are high in calcium, magnesium, phosphorus and iron. Need any more reasons to make this soup tonight? It’s simple to make and takes no time at all!

IngredientsĀ (serves 4)

3 tbsp extra virgin olive oil
2 large onions, sliced
6 big cloves of garlic
1 tsp cumin seeds
1 whole star anise
a head of cauliflower (about 500g) cut into florets
one potato (about 200g) peeled and cut up
1 litre water
1 tbsp organic vegetable stock paste or powder
3 bay leaves
the juice of half a lemon
1/2 tsp himalayan salt
1/8 tsp white pepper
1/3 cup organic tahini
pomegranate concentrate (optional)

Method

Fry the onion in the olive oil until it caramelizes. The more colour you get on the onions, the more flavour you’ll be putting into the soup. You want them to look something like this:

IMG_0130

The trick is to keep it on a medium heat and stir every now and then. If you feel that they may start to burn, add a few drops of water and continue. You could brown them even more than I’ve done here, I was just in a rush to make supper!

Add the garlic, cumin and star anise. Fry for a few more minutes. Add the cauliflower, potato, water, stock and bay leaves. Simmer until the cauliflower and potato are tender. The smaller (and more evenly-sized) your pieces of cauliflower and potato, the faster they will cook.

Remove the bay leaves and star anise, then pour everything into your blender. Add the rest of the ingredients and blend until completely, 100% smooth. The measurements I’ve given for lemon, salt and pepper are just a guideline – use your taste!

I’ve served it with a drizzle of pomegranate concentrate – the sweet tartness balances the soup beautifully.

Health & happiness!

Love,
Raine

Homemade Almond Milk

4 Comments

almond-milk

If you would like to read about why dairy is bad for you and why I don’t have it myself and why I don’t give it to my baby, read this article about why dairy is bad for you. I do not recommend replacing dairy with soy, even if you’re buying organic non-GMO soy products. Soy beans naturally containĀ isoflavones, which function as phytoestrogens. These mimic your body’s own oestrogen, therefore it’s as though you have increased oestrogen production. It’s never a good idea to mess around with your hormones.Ā Furthermore, soy beans may have health benefits in their natural, whole state, but most of the dairy-replacement products made from soy are very processed. My rule of thumb is that processed is bad, and this is the major theory behind the “raw food” and “clean eating” movements.Ā I don’t think that eating organic tofu once in a while will have a bad effect, but for most people whatever they use to replace dairy is something they will be eating every day. So you need to choose something which will contribute to your health, not hinder it!

For me, the best alternative to cow’s milk is almond milk. It’s just so damn yummy! The health benefits of almond milk include improved vision, weight loss, stronger bones and muscles, and a healthy heart. It helps to maintain ideal blood pressure and is good for your kidneys. Almond milk (or any other nut milk) is such a great substitute for cow’s milk that you won’t even miss it. In fact, once you’re used to having nut milk the taste of cow’s milk is quite unpleasant.Ā 

Nut milk is really simple to make, and once it becomes part of your routine, no big deal, you’re ready to move onto the next step of cleaning up your diet šŸ™‚

Ingredients

1 cup raw almonds
water for soaking
900ml purified water
1/4 tsp himalayan salt
1/4 tsp vanilla powder or 1/2 tsp vanilla extract
3 – 4 dried dates, or 1 tbsp raw honey or organic maple syrup

Method

Firstly, soak the almonds in water overnight or minimum 4 hours. Don’t skip this step! Almonds contain an enzyme which inhibits digestion so it’s important to soak them first. Drain the water off and rinse them.
Time-saving tip: if you own a dehydrator, soak a kilogram of almonds in one go and then dehydrate them. That way your almonds are pre-soaked and you can make milk without any forethought!

Now put all the ingredients in a blender, and blend well. In a high-speed blender 30 seconds is enough, but it may take longer in a regular blender.

Strain the liquid through a nut milk bag (available at health shops or online) or use a clean piece of cheesecloth or muslin. Keep refrigerated and use within 3 – 4 days. You could play around with flavour by adding cinnamon, or raw cacao powder for chocolate milk!

almond milk2

What you have left over after straining off the liquid is called almond pulp. In Raw food preparation we dry this out in a dehydrator to get almond flour (as opposed to store-bought almond flour, which is usually ground, blanched almonds.)

If you don’t have a dehydrator you can spread it out on a baking tray and put it in your oven on a low heat until it dries. Then process it in your blender to a fine flour. Keep in an airtight container. If you live in a very hot or humid place I recommend keeping it in the fridge. You can use this for gluten-free baking, as I do in my Banana Bread.

almond milk3

Health and happiness!

Love,
Lauren

Basil Pesto

1 Comment

IMG_0007

This is my dairy-free version of pesto (traditionally you would add parmesan,) and using a combination of cashews and sunflower seeds makes it more economical.Ā Ā If you have pine nuts, feel free to use them! If you have a nut allergy you could replace the nuts with more seeds.
This will keep in a jar in the fridge for about a week, or you could make a big batch when you have lots of basil and freeze it in smaller portions. I often freeze sauces in an ice tray, and then put the cubes into a freezer bag. That way you can just defrost a few cubes at a time, instead of the whole lot.

I’ve given alternatives in case you feel like a change, or if you don’t have the correct ingredients on hand.

Ingredients

80g fresh basil leaves (or replace 40g with fresh spinach)
1/2 cup raw cashews (or macadamias)
2 tbsp raw sunflower seeds (or pumpkin seeds)
2 cloves garlic
1/2 tsp Himalayan salt
1 tbsp nutritional yeast
juice of 1 lemon, or to taste
1/2 cup extra virgin olive oil

Method

I like my pesto chunky so I make it in a food processor, but you could do it in a blender if you prefer it smoother. Simply throw in all the ingredients and pulse until you have the desired consistency. As with all our dips & sauces, taste for seasoning and adjust if necessary to the way you like it!
I find that this makes the perfect consistency for using as a dip or spread, but if you want to use it as a sauce for gnocchi for example, add a few drops of water just to loosen it up a bit.

Health and happiness!

Love,
Raine

Raine’s Favourite Green Juice

Leave a comment

green juice
Drinking green juice on an empty stomach when you wake up gives you a boost of nutrients that will give you energy for the day, heal your cells and fight off free-radicals (the nasty stuff that causes cancer.) I drink one just about every morning, and on the days that I don’t have a juice I can really feel the difference.
If you’ve never had a green or any vegetable juice before it may take you some time to get used to it, but I promise it will be worth it. If my husband can get used to it (and now even love it) then anyone can! On a hot summer morning it’s super refreshing, and in the winter months it gives your body everything it needs to fight off colds and flu.

The general rule is that you should juice your veg but eat your fruit (as is or blended in a smoothie.) This is because fruit is high in natural sugars so you need the fibre in the fruit to prevent a blood-sugar spike.
However, if you’re new to juicing, I recommend that you start off with a little bit less of the really strong tasting stuff (spinach, kale, broccoli etc) and use more of the easy-drinking vegetables (carrot, beetroot, celery, cucumber) along with fruit (apple, pineapple, grapes etc.) As you get used to it you can increase the vegetables and decrease the fruit. After all, what’s the point of making one really strong juice and then never having another?!
Over time you’ll start to enjoy the taste of the vegetables and will only need half an apple, or eventually none at all.

I make juice with whatever fresh vegetables, fruit, herbs and spices (fresh ginger or turmeric, sometimes even chilli!) I have available. I like to mix it up. This is one of my favourite combinations – I love the liquorice flavour of the fennel and it goes really well with the lime and lemongrass.

IngredientsĀ (serves 2)

A big handful of kale or spinach
6 baby fennel or 1 large bulb
3/4 of a large English cucumber
2 limes
a knob of ginger (not too much if you’re not used to it)
a knob of turmeric (optional – great anti-inflammatory properties)
a stick of lemongrass
a handful of white grapes, or 1 – 2 apples
a few leaves of mint

Method

I highly recommend a slow, masticating juicer over a centrifugal juicer, as it preserves nutrients and gets maximum juice out of your ingredients, especially when it comes to leafy greens. (But juice from a centrifugal juicer is better than no juice at all!)
The money you spend on a quality slow juicer, such as an Oscar or Hurom, will be well worth it and will save you in doctor’s bills in the future.

When juicing in a slow juicer, always do your leafy greens first and don’t try to shove too much in at once – give the machine a chance to do its thing.

You can also check out Lauren’s Favourite Green Juice.

Health and happiness!

Love,
Raine