Breakfast is an interesting meal for me; i tend to lean towards protein rich, quick meals which are generally in liquid form.... yes, smoothies. :)
This recipe is more of a "weekend maxin' relaxin' chillin like a villin' " sort of situation. And that's because it takes time to open the coconut, extract the meat and then actually make the "cereal" but it's definitely worth it as it's a super yummy bowl of deliciousness. Did all those words strung together sell you on it? I hope so. You can also find pre-prepped coconut in the produce section of awesome grocery stores... so check that out if you're short on time and/or patience.
Let me know what you think of it and enjoy!
In great health
Gotta love a little sprinkle action! Bee Pollen, Cacao Nibs, whateva - Bring it!
Raw Coconut Apple Porridge
serves 2 people or 1 super hungry human
1 fresh, mature coconut
4 soft medjool dates, stones removed and roughly chopped
4 sweet, crunchy apples, like braeburn, honey crisp or pink lady
1/4 c or a small handful of almonds, soaked and dehydrated (optional)
1/4 c or a small handful of apricot kernals (optional)
1-2tsp ground cinnamon
1/4 tsp freshly grated nutmeg
1/4 tsp vanilla powder
1 scoop of your favourite protein powder, such as Sun Warrior, Vega, Whey, etc.. (optional)
2 tbsp bee pollen
2 tbsp cacao nibs
- First things first, if you didn't get pre-prepped coconut, get that coconut prepped. Go outside and hit the coconut against the ground with some force. Rotate the coconut as you do this and, in some cases, the shell will come away from the flesh and you will be left with a whole coconut inside. You can then just chop the top off, drink the water and then proceed. If that doesn't happen and the shell sticks to the coconut, no big deal, just wiggle a sharpish knife between the shell and the flesh and it'll separate easily. In most cases, you'll lose the water. Don't sweat that. No need to peel the coconut.
- Chop the coconut, roughly. We're only using half for this recipe. Save the rest for snacking, treat for the dog or breakfast tomorrow.
- In a food processor, blix the coconut, almonds, apricot kernals and dates until they form a loose, chunky consistency.
- Add the apple spices and protein powder, if using, and blix again until the apple is broken down to your liking. I like it to have texture so i don't break it down beyond the size of wheatberries or so. However, if you want it to be more like a porridge, then keep on blixin'.
- Serve however you want, eat it right out of the food processor (you're gonna do it, i'm just sayin' it's cool ), sprinkle with the cacao nibs and bee pollen and add some nut milk of your choice... might want to drizzle with some yacon or maple syrup for good measure.
- Hum while you eat, just because it makes you happy and feels good. That's what life is all about.
- The main ingredients to this cereal are the fresh coconut, apple and dates. From there everything else is optional. Add new stuff, take out current stuff, make it your own and have fun with it.
- Best to make and eat this the same day as the apples will oxidize and not be as fresh tasting.
Being a chef is pretty awesome; not only do I basically wear pajamas to work, but I meet highly talented people who are as passionate as I am about health, raw food, desserts and chocolate. It's the best job ever and I am so glad this is my chosen field. Thanks to the magic of the internet, I met Chaya a few years back and soon realized how unbelievably talented she is; She was pastry chef at the world renowned " Cafe Gratitude" and she produces some of the most beautiful and artful desserts I have ever seen.Getting your work out there in these times of social media can be a little tricky if you don't know how to navigate or just don't have the time to do so.
Chaya is one of those chefs who, in my opinion, should
be well known for her work. So, if you don't know of Chaya already, then you are missing out, but you're in luck, cause here she is! This is only one of many generuous recipes she has posted on her site. Check her out and give her some well deserved love.
Maple, Coconut Curry Confection with Cinnamon Chocolate Drizzle: Makes one 8x11x1 inch tart pan
(The tart pan I used has a removable base. If you do not own this exact pan use whatever you do have that is of a similar size. If the base is not removable, grease your pan and line it with saran wrap leaving at least 2 inches of overhang. After setting the cream in the freezer carefully remove the tart from the base and place it on the cutting board for the following step.) Ingredients Apricot Almond Crust-
1 1/2 cup almonds – preferably soaked and dehydrated until crisp -
1/2 cup +3 Tbs. dried apricots (packed) – ideally soft (not soaked) and definitely sulfur free-
pinch high mineral sea salt-
5 drops vanilla flavor extract from Medicine Flower
– you can also use half of a vanilla bean seeded or half a teaspoon of vanilla extract. If you use the extract wait until the apricots and almonds are well broken down to add it as the liquid will cause everything to bind together.Method
: - Process ingredients until the almonds are finely ground and everything holds together with a slight squeeze. - Taste your mixture and if the flavor needs a bit more punch pulse in another dash of salt.
- Transfer the mixture to your greased tart pan or if using a pan with a non removable base follow the instructions at the top.
- Spread your mixture evenly over the base of your pan. Break up any clumps and and make sure you have a consistent thickness throughout the pan.
- Press firmly with a flat hand. If the mixture is sticking to you wash and dry your hands, and press again. Ideally you want a smooth and even surface.
- Set your base aside while you make your cream.
As I mentioned in a previous post, I have been on a new eating plan in the last 2 months or so and that includes the elimination of sweeteners and sweet dried fruits, such as dates. It has been an interesting journey, at first it was really difficult, but over time it became really nice to feel so clean and eating foods which are only nourishing to my body, not eating for entertainment.
I think if you are reading this blog, you are most likely already into nutrition and healthy eating/living, so you're probably well informed and have a wealth of knowledge where nutrition is concerned. Regardless of all the "brainy" stuff we know, we can still choose to eat in a way that doesn't support our bodies, funny that. I find that once you strip away all the "extras", the body doesn't need much in order to operate at the highest level possible and, in striping away all the excess, you start to hear your body more clearly and listen to what it needs, as opposed to listening to what your mind says it wants; sugars, fats, carbs, caffeine, etc... If you have ever done a cleanse, you know what I'm talking about; by day 5 you're asking yourself " why do i eat so much ? " And still, it's nice to have a little sweet treat every now and again, especially when you are having friends over and you want to stick to your "diet" ( i don't like the word diet, but hey-ho) hence this cookie recipe was born.
This recipe is really simple to make and, chances are, you have most of the ingredients in your kitchen already. Gotta love that! The result is a super crunchy, light cookie, which I think is hard to come by in raw foods, no? If you're not interested in eliminating sugars from your diet, then add some coconut sugar or maple syrup for a sweeter and more indulgent cookie.
Enjoy and savour every bite
Coconut Chia Cookies
300g/ 3 c desiccated coconut
1/4 c lacuma / lucuma
1/4 c banana powder (could substitute coconut sugar)
1/2 tsp vanilla powder
1/4 c chia seeds, powdered in spice mill or vita
1/3 c yacon syrup (could substitute maple)
1 dropper vanilla creme stevia (optional)
- Soak the desiccated coconut in enough water to cover for 4 hours.
- Sieve the coconut, reserve soak water for smoothies
- Add all remaining ingredients and mix well with your hands to combine
- Spread the mix onto a teflex sheet to about 1/4 inch thickness and score into the sized cookies you'd like. Mine are really small and bite sized. You could also use a damp ring mould or cookie cutter to press the cookies into rounds.
- Dehydrate at 118 for 6 hours or until ready invert off the teflex and onto mesh.
- Dehydrate a further 10-12 hours or until brittle and crunchy.
- Allow to cool and then store in an air tight container.
- Use maple syurp in place of yacon
- Use coconut sugar in place of banana powder or lacuma
- Add Coffee and/ or Banana Medicine Flower extracts
- Substitute banana powder for carob or mesquite powder
- Add 1/4c of ground cacao nibs
- Kick it up a notch with a scoop or two of your favourite protein powder
Have you seen the program " Grow your own drugs" ? It was a fantastic program and James Wong made a simple green soup using a base of white potatoes. I'm not down with eating white potatoes, nothing wrong with them, but I choose not to eat "white" foods as much as possible. So I have altered the recipe and used cauliflower in place of potato. It's a really similar consistency of potato once it's pureed, but you're getting a load of veggie in your bowl instead of starch; awesome!
This is a really versatile recipe and you can use any green you have to hand, broccoli, spinach, kale, watercress, chard, etc.. the main ingredient to keep is the cauliflower as that is what gives this soup its body and creaminess.
2 white onions, peeled and roughly chopped
3 ribs celery, roughly chopped
1 clove garlic, peeled and sliced
2 tbsp marigold vegetable stock powder (this is a UK ingredient, substitute a bouillon cube or vegetable stock for all of the liquid depending on what is available for you)
1/2 tsp crystal salt
1 head cauliflower, chopped
300g baby spinach
3 tbsp extra virgin olive oil
- Bring 1 c of water to the boil in a medium stock pot.
- Add the stock to dissolve into water.
- Add the onions, garlic, celery, salt and allow to cook for 3-5 minutes.
- Add the cauliflower and enough water to come about 1 inch below the veggies, bring to the boil then allow to simmer for 10 minutes or until cauliflower is tender.
- Remove from heat and, a few ladles at a time, blend the soup with a big handful or two of baby spinach and 1 tbsp of the olive oil. Repeat until all the soup is blended.
- It's best to do this just before serving, so as to not over cook the spinach, this keeps the soup really bright green. So if you are making this for one person, then just blend what you are going to eat for one meal. Then repeat the following night. Yes ?
So, it would seem that i am on a chia kick at the moment and ya'll are getting the brunt of it. I'm sure you don't mind though, right?
"Chia seeds are packed with soluble fibre and are high in antioxidants, calcium, iron, manganese and phosphorous. A unique property of chia seeds is the ability to hold up to 12 times its weight in water. Soaked for 30 mins, the seeds will form a gel like substance. Researches believe this gel reaction also occurs in the stomach, forming a barrier which means carbohydrates are broken down slowly. This makes the seeds popular among endurance athletes and also diabetics, who want a slow release energy source." (click here to read more about chia seeds)In this recipe, i am using chia in place of flax/linseed in order to make these crackers bind, but you could substitute ground flax/linseed for the chia. Enjoy xAmy
Chia Corn Chips
500g/ 4c organic corn, fresh or frozen, thawed
1 red pepper, seeds and pith removed and rough chopped
1/2 c chopped tomatoes
3 tbsp olive or cold pressed sesame oil
1/2 tsp crystal salt
1 tsp ground cumin seeds, toasted
1/2 c ground chia seeds
- Blend all ingredients, except chia, in a high speed blender or food processor until smooth.
- Blend in chia to combine.
- Transfer to a mixing bowl and allow to rest 5 minutes to thicken
- Using an offset spatula/ cranked spatula, spread the mix onto teflex lined dehydrator trays about ⅛” thick, clean the edges and score the chips into the shape you desire.
- Dehydrate at 118 for 6-8 hours, flip onto mesh sheet and dehydrate further 12 hours or until crisp.
* to prevent the edges of the chips curling, place a mesh sheet on top of the chips when you flip them *
I've been getting into smoothies recently (I go through phases ) as I have been on a new "clean" diet. For me, clean means the right fat, no grains, carbohydrates from vegetables and fruit, no sweeteners or sweet fruits (like dates) and vegan protein from protein powders, high quality tofu, lots of veggies, etc.. It's been working really well for me; I’m feeling light in my body and, obviously, I have lost a fair bit of weight, which, in the past, has been very difficult to shift.
Speaking to a Naturopath (Emma Mihill
- who I highly recommend as it's so important to get educated advice when undertaking dietary changes of any kind) has been helpful with this new way of eating. We all think weight loss is as simple as controlling calories in and calories out, but it is a more complex issue than this. We’re lead to believe low-fat diets are the right way to lose fat, however, this is the biggest mistake you could make. Fats are important for you, and did you know they can also AID in weight loss? Its sugar we should be avoiding, not fat.
Also, this new diet has been amazing for helping me gain muscle much more rapidly than in the past, when my diet was higher in sugar, excess calories and carbs. It's incredible what happens when you strip all the excess away and focus on what your body actually needs; it runs so much better and shows you what it can do when taken care of, cool stuff.
This is my basic smoothie recipe and you'll see some notes at the bottom. You can pretty much do whatever you want when it comes to green smoothies, however I like mine to taste a little sweet, but you might want to alter that for yourself. Also, I think that presentation is important, so it's vital to me that my smoothie looks as good as it tastes; bright, clean and vibrant. If it's brown (and not chocolate flavoured) I just can't drink it.
Enjoy in great health!
2 big handfuls, or more of washed kale or baby spinach
1/4 of a fresh mango, peeled
3-4 slices of dried mango, reconstituted and save the soak water
1/2 a ripe pear, peeled and rough chopped
2 - 3 cups of liquid - coconut water, apple juice, mango juice, etc and you can mix it with some water too
1/2 - 1 scoop Vanilla SunWarrior Protein Powder or Warrior Blend
Add liquids to the blender first, gently blend in the protein powder and then add the remaining ingredients and blend until totally smooth, about 30 seconds on the highest speed.
Enjoy within the hour if you can.
* You don't need both the mango and the pear, it's good with just one as well
*If you add too much mango the smoothie will be rather thick, if that's what you're going for, then that's cool. If not, add some more liquid to reach a thinner consistency
* Use the mango soak water in the smoothie for added sweetness
* Soaked mango will keep about 5 days in a jar in the fridge, so soak a bunch so you have it for a few days of smoothies
* It's not the same without coconut water, so try to use it if you can
Colourful Heirloom Carrots are really delicious in this salad. Avoid using the purple ones as they will stain the entire salad and you won't see the lovely coriander and seeds.
This salad is so simple to make and keeps well in the fridge. The toasted cumin seeds bring a wonderful warmth and fragrance to this salad and the toasted coconut, sesame and cashews add a depth of flavour and substance. It can be enjoyed as is or served as an accompaniment to an Indian meal, with rice, etc...
4 large heirloom carrots, white and orange, grated
1/2 ripe avocado, mashed
handful or 1/2 c coriander
juice of 2 limes or 3 tbsp
2 tbsp flax oil or your favourite oil
1 tsp crystal salt
1 tsp toasted cumin seeds
2 tsp fresh red chili, seeded and minced (quantity depends on heat of chili )
small handful raisins
1/4 c - roasted cashews, toasted sesame seeds and toasted coconut
Combine the first 8 ingredients in a mixing bowl and massage together until well combined. Add the remaining ingredients and allow to sit for 5 minutes before serving.
Any of you who know me, or have followed my work over the years, will know that i don't tend to do simple; my recipes lean towards the more complex and multi stepped.
Well, today i decided that simple was what i wanted and needed, coupled with the fact that i have not had a sweet treat (aside from fruit) in about a week and want to keep refined sugars out of my daily diet as much as possible. I know without a shadow of a doubt that this recipe is 1) very, very basic 2) has been done many times before 3) ... there is no 3 but i just know it's simple and not original, it's still very scrummy, easy, and fast. It's December, 5 days until Xmas, do you want complex right now? I didn't think so, let's proceed. The ingredient that sets this recipe apart for me, and mainly why i am posting it, is the use of Raw Organic Whey powder. I used Vital Whey which i bought from Red 23
. I had not had any milk or whey products in over 10 years so, upon first taste, i didn't get the lovely creaminess of the product; i got sour cows milk taste. I wanted to try and get past that, so i added a little whey to smoothies, chai tea (lovely and makes an amazing foam ) and the like, i am now used to the flavour and get the full beauty of the creaminess without added fat = brilliant. If you do not wish to consume dairy products of any kind, that's wicked cool and i totally respect that. Replace the Whey for Fermented Rice Protein Powder, such as SunWarrior Vanilla Flavour. Best price i have found in the UK is from Red 23 I specify Vanilla flavour because the Natural Flavour isn't very nice. Yes, they both have stevia, but i SWEAR it's not horrible. It's really nice and you don't get the Stevia aftertaste. And now, without further yapping... here is the recipe. Enjoy !
150g Almonds, soaked over night and dehydrated (optional, but suggested)
50g Coconut Sugar
40g Cacao Powder + extra for dusting
1 tsp Vanilla Powder
1/2 tbsp Cinnamon
20g-30g Whey Powder or Rice Protein Powder
6 Soft and Squidgy Medjool Dates, stones removed
40ml Water, or as needed to bind
Handful Nibs, optional for texture
In a food processor, blix the first 6 ingredients until the almonds are broken down, but still have some texture to them (this is a matter of preference, you can process to a "flour" if you wish) With the machine running, add the dates through the feed hole at the top one at a time then add nibs and pulse to combine and slightly break down. Finally, add water as needed to bring the mix together into a loose ball, don't add too much water. Done. Simples, no?
Now transfer to a mixing bowl and form the dough into "2 bite balls" or whatever you desire and roll in cacao powder, just to dust them. You could also roll in cacao powder with spices, lacuma and coconut sugar, coconut, whatever! The main reason for the roll is that it makes them look pretty and keeps them from sticking together. For a real treat dehydrate them for 2 hours and enjoy warm. These can also be frozen (and will not stick because of the rolling ) and will not freeze solid, thanks to Mr. Medjool.
Enjoy with your family, tea or "milk", or tea with "milk", and have a happy and healthy holiday season.
From this beautiful living thing...
Comes this beautiful living thing. Hooray!
Photos by: Marie Stone Photography - www.mariestone.co.uk
You may recognize this recipe if you subscribe to Get Fresh Magazine as it was featured last Autumn. If so, then take this as a sign that it's time to make it again and i have saved you the trouble of digging out the right issue...
I love the change of seasons and Autumn is one of my favourites as it brings with it a wide variety of squash; From the more common Spaghetti and Butternut Squash to the less well know Carnival or Turks Turbin Squash each has it’s own distinctive flavours, some such as Red Kuri or Kabocha, with richer flavour than others, such as Spaghetti or Acorn Squash. The main squash used in the recipes to follow are Kabocha and Red Kuri as their flesh is deep in both colour and flavour and really shine in raw recipes due to these characteristics. These squash are normally available from your local health food store or farmers market, if not, then you can request they order them in for you. In the recipes to follow we will use three different preparation techniques to work with the squash; drying, juicing and blending, which I hope will inspire you with creative ideas and the confidence to execute those ideas into beautifully unique dishes.
*Please note, in all recipes the weight of the pumpkin is that of prepped pumpkin, meaning it has been peeled and de seeded. The nut flour used in the pie crust is made by dehydrating the pulp leftover from making nut milk and then blending it into a powder/flour *
Pumpkin Pie with Nutmeg Cream and Mocha Syrup
“ What can you say about Pumpkin Pie? It’s sweet, comforting and this one freezes really well so you can enjoy the flavour of pumpkins picked at their peak all year round… if you don’t eat it all by Winter that is! “
150g Red Kuri or Kabocha Pumpkin, chopped
200g Cashews, soaked 4 -8 hours and rinsed
150g Coconut oil, melted
150g Maple or Coconut Syrup
1 tsp Cinnamon Powder
¼ tsp Nutmeg, freshly grated
Pinch Clove powder
1 tsp Cardamom Powder
½ tsp Ginger powder
Pinch Himalayan crystal salt
½ vanilla pod, beans scraped and pod reserved for another use
Combine all ingredients except coconut oil in a high speed blender and, using your tamper stick, blend on high until completely smooth and creamy. Add the coconut oil just to combine and pour the mixture into the prepared pie crust.
100g Nut Flour, such as almond or brazil
50g Coconut sugar
½ tsp Cinnamon
1 Vanilla bean, scraped and pod reserved for another use
Pinch Himalayan crystal salt
50g Candied Pecans * see below for recipe
Combine lacuma, nut flour, salt, spices and vanilla seeds in food processor. Once combined add a handful of Candied Pecans and roughly process. Finally, add water and pulse to combine. Mixture should hold together in a ball when squeezed. Press this into your desired mould lined with cling film for easy removal, even if it’s a spring form pan, still line it with cling film. Fill with pumpkin pie filling and allow to set in the fridge (overnight) or freezer (2-4 hours).
200g Pecans, soaked 8 hours and rinsed
¼ c Coconut sugar
2 tbsp Coconut syrup or maple syrup
½ tsp Cinnamon
Pinch of cayenne pepper
⅛ tsp Himalayan Crystal Salt
Mix all ingredients in a bowl and transfer to a solid dehydrator tray for 10 hours and then transfer to a mesh tray for 10 more hours or until completely dry and crisp.
100g Cashews, soaked 8 hours and rinsed
35ml Coconut cream, melted
50ml Light Agave
Pinch Himalayan Crystal Salt
¼ tsp Nutmeg, freshly grated
½ Vanilla Pod, beans scraped and pod reserved for another use
In a high speed blender, blend all ingredients until smooth and creamy. Allow to set slightly in the fridge before serving with the Pumpkin Pie.
250ml Strong brewed coffee or espresso
30g Chocolate powder
75ml Maple syrup
½ tbsp Tamari
Blend all ingredients together, transfer to a medium bowl and dehydrate (in the bowl) at 95f (liquids, umlike solids, heat beyond the temperature setting on the dehydrator so set the temperature to the lowest possible setting) for 12-16 hours or until reduced by half. Test the consistency of the syrup by placing the bowl in the fridge for 5 - 10 minutes to cool, if you want it thicker then dehydrate it a few more hours.
"White" Pizza Dough with Sweet Balsamic Pizza Sauce and "Roasted" Veggies
300g courgette, peeled and chopped
70ml cold pressed oil - olive, sesame, flax, etc…
90g irish moss gel
50g white onion, chopped
40g lemon juice
2 tbsp onion powder
¼ c nutritional yeast flakes
1 tsp HCS
150 oat flour
100g almond flour or ground almonds
20g psyllium powder (if you can only get husk, then powder it in a spice mill)
In a high speed blender process the wet ingredients until smooth. In a bowl, mix together the dry ingredients so they are well combined, then add the wet to the dry. Mix with your hands until it’s combined. Leave to thicken into a soft dough consistency. Once set, knead it a few times, place on a teflex sheet and then, with damp hands, press the dough into a round or square base about ¼ thick. Alternatively, press dough between two teflex sheet and roll with a rolling pin. Crimp the edges into a “crust” or flatten, it’s up to you. Once it’s the shape and thickness you’d like, place in dehydrator on 115 for 5 hours. From here you can add the sauce (see recipe below) and veggies and dehydrate a further 1 hour or you can cover the base with a cloth until you are ready to use it later in the day or the following day.
Sweet Balsamic Pizza Sauce
350g vine ripened cherry tomatoes or your favourite tasty tomato
150g red bell pepper, de-seeded and chopped
150g red onion, half of it chopped and the other half thinly sliced
¼ c nutritional yeast flakes
50ml white balsamic vinegar
2 cloves garlic, peeled
½ tsp freshly ground black pepper
½ tbsp freshly ground fennel seeds
1 tbsp onion powder
2 tbsp HCS
1 tbsp smoked sweet paprika
Place all ingredients except thinly sliced red onion into high speed blender and process until smooth or you can leave it slightly chunky if you’d like. Transfer to a shallow bowl and mix through the reserved onions. Place the entire bowl of sauce into the dehydrator on 105 or the lowest setting and allow to dehydrate 10 hours, stirring occasionally, or until it’s reduced by half and is thick. It will thicken as it cools. Set to one side until other components are ready.
2 cloves garlic, peeled and grated in a microplane
50g red onion, chopped
250g bell pepper, de-seeded and roughly chopped
250g cherry tomatoes, cut into quarters
400g courgette, sliced into rounds or chopped into chunks
75ml olive oil
90ml lemon juice
½ tsp fresh ground black pepper
1 tbsp smoked paprika
½ tbsp herbs de provence
Marinate the veggies for a minimum of 4 hours in a warm place, like on top of the dehydrator or marinate overnight in the fridge. Once marinated, scoop out the veggies and place onto a solid dehydrator tray with a little of the marinade juices. Dehydrate 4 hours on 115, rotating the tray half way through so they dry evenly, or until the veg is wilted and “cooked” consistency. Place to one side until you are ready to compose the pizza.
To compose the pizza :
Spread the sauce onto the base using the back of a spoon or a cranked spatula. Next, evenly spread the roasted veggies and then top with a cheese of your choice. Dehydrate the pizza an additional 2 hours on 115 for a great, cooked taste. Finally, top with cheese. I used soft raw goats milk cheese, but you can make and use your favourite raw nut cheese.
Cut into generous portions and serve with a drizzle of flax oil and dried chili flakes.