Raw raspberry drop cake

This cake is absolutely delicious, and you gotta try it :) It takes only a few ingredients and a food processor to make this healthy yummmi raw cake. You can have it ready in no time and I guarantee you, that everyone will love it :) I haven't met anyone who hasn't :D
This cake is a great substitute to a traditional cheese cake, but much more nutritious. However, this doesn't mean that you should eat it day and night; although, it will be hard... trust me :P.  You should be still eating moderate amounts of nuts and maple syrup. Don't worry though, these calories are very different from the ones you would get from a traditional cake :)
Go ahead and try it...and let me know if you were as successful eating it as we were :D

What will you need:
For the crust
- 8 Medjool dates

- 1 tbsp coconut oil

- 3/4 cup almonds, soaked overnight

- Pinch of salt

- 1/2 tsp pure vanilla

- 1 cup of oats (gluten-free, if necessary)

For the filling:
- 200 g cashew nuts

- 1/4 cup of melted coconut oil

- 3/4 cup of maple syrup

- 1/2 tsp pure vanilla

- Pinch of salt

- 4 smaller dates (or 2 Medjool dates)

- 1 tsp lemon juice

- 250 grams raspberries, frozen



For the coconut whipped cream:
- store bought coconut cream 
  or 
- 1 can of coconut milk (stored in the fridge)
- 1 tbsp maple syrup

Place all the ingredients for the crust, except the dates, in a food processor. Pulse until you have a coarse meal. Add in the dates and process until you have a sticky dough. Press this firmly into the bottom of either a cake or pie form. Transfer the crust to the freezer to set for approximately 30 minutes.

Meanwhile, prepare the filling. This is done simply by placing all the ingredients into a high speed blender and blending until you have a smooth and creamy paste. If you don't have a blender, don't worry, you can as well use the food processor. However, I find that processing the cashew with all other ingredients in a high speed blender gives even a more creamier texture.
Pour the filling over the crust, flatten with a spatula and drop in the raspberries. Put the cake to the freezer. Leave it for at least 2-3 hours to set, preferably longer.
Take the cake out from the freezer 15-20 minutes before serving. 

You can eat the cake as it is, or add the coconut whipped cream. For this, take your coconut milk carefully out of the fridge and scoop only the top solid part out into a mixing bowl. Add the maple syrup and mix with a hand mixer to create a whipped cream-like paste. Adjust maple syrup according to taste.
You can as well find ready made whipping coconut creams. However, I find that making your own tastes even more delicious.

Now, all you have to do it to try to save a piece for yourself :P 

Enjoyyyy :)

Minty-fig summer smoothie

Our fig tree has started to produce a LOT of figs, which we are very happy for:) So, I started to put them everywhere I can, like this smoothie :) 

Figs have a unique taste and have numerous health benefits. Here are a few: 

• they are rich it potassium, which helps control blood pressure
• they are good source of dietary fiber, which helps reduce weight (when consumed in moderate amount). Some studies have shown, that the fiber in figs may protect against postmenopausal breast cancer and lowers cholesterol
• they are rich in antioxidants, such as Vitamin K, E and A. They contains as well vimtains  B1, B2 and C.
• they are high in minerals:  calcium, iron, magnesium, manganese, potassium, copper, selenium and zinc
• they contain omega-3 and omega-6

This smoothie is more a refreshing summer drink, light and creamy and full of vitamins :)

- 1/2 head of Romain lettuce

- 1/2 medium cucumber

- 1l of filtered water

- 300ml of plant based milk (I used oat milk)

- 1 tsp flax-seed

- 1 tbsp hemp seed

- 1 tbsp date paste (or a few dates)

- 3 fresh figs

- 5 mint leaves

- 1 banana

Blend first the Romain lettuce, cucumber, water and oat milk in a high speed blender for a minute. Add hemp seeds, mint leaves and flax-seed, blend on high speed for another minute. Add banana, date paste and figs, blend on low for about 30seconds.

Spicy hummus

Hummus is a popular food dip in the Middle East and North Africa. The name "hummus" is Arabic and it means "chickpeas". Traditionally hummus is made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic.

We really like hummus for its creamy taste, nutrition and various ways of serving. It can be used as a dip for veggies, appetizer, scooped on flat-bread or  served with falafel and salads.

There are as well various health benefits of adding hummus to your diet. These are the few of them (source: http://www.whfoods.com): 

Chickpeas (garbanzo beans): 

• high in protein: chickpeas contain 19grams of protein out of 100 grams, which makes them a perfect plant based source of protein
• high in iron: which is especially good for pregnant or lactating women
• high in dietary fiber (12.5grams in one cup) and have a low glycemic index (GI). The low GI value of 28 – 32 means that the carbohydrate is broken down and digested slowly, which keeps us feeling full longer. This makes chickpeas a perfect food for weight loss and help stabilize blood sugar levels 
• high in folate and magnesium, which may lower the risk of heart attack
• high in antioxidants, such as vitamin C, B6, vitamin E, beta-carotene, manganeze and phytonutrients. The antioxidants help reduce the risk of heart disease, especially coronary heart disease. 

 
Tahini (sesame seed paste):

• is an excellent source of copper, which reduces the pain and swelling of rheumatoid arthritis
• a very good source of manganese
• high in protein: 18grams of protein in 100grams
• and a good source of magnesium, which supports vascular and respiratory health
• one of the best sources of calcium (with hulls remaining), which help prevent colon cancer, osteoporosis, PMS and migraine
• phosphorus,vitamin B6, iron, zinc (for bone health) and selenium
• rich in phytosterols, which help to reduce the blood levels of cholesterol

These are some of the health benefits of eating hummus next to it's delicious taste.  A must try, I would say ;)
We took the original recipe and added some spices. The result was more than we expected: a creamy, nutty, delicious spicy dip...

What will you need:
- 500 grams of cooked chickpeas

- 5 tbsp olive oil

- 2 tbsp Tahini (sesame seed paste)

- 1 1/2 lemon juice

- 6 big cloves of garlic

- 1/2 tsp white pepper

- 1/2 tsp black pepper

- 1/2 tsp cumin powder

- 1 1/2 tsp chili sauce

- 1 tsp Provencal herbs

- 1 tbsp salt

Place all ingredients in the food processor and process till a creamy paste is formed. Adjust salt and spices according to taste. 

Enjoy :)

Summer zucchini cauliflower soup

The zucchini season has started, so I picked up a few in the garden. I am a beginner veggie gardener, that's why zucchinis and me are best friends :D They survive any weather condition and  don't need any special care, what is great for me :) It's amazing to see that from one tiny seed plenty of these tasty and healthy plants are growing all summer long. 
I prepared this summer soup from them, very easy and ready in 20 minutes. All you will need is a hand mixer and a pot :)  Feel free to change the veggies in the recipes according to what you have at home. This amount serves 7-8. 

What will you need:
- 1/2 of a medium yellow zucchini
- 1/2 of a bigger green zucchini 

- 1 tbsp of sunflower seed oil (cold pressed)

- 1 medium sweet potato
- 1 medium red onion

- 3 carrots

- 1 medium cauliflower

- 2 tsp of home made vegetable bujon (or one cube of store bought)

- 1/2 tsp of white pepper

- 1/4 tsp spicy paprika (or cayenne pepper)

- salt, according to taste
- 2 cups of cooked chickpeas
- 100ml oat cream (optional)


Start with peeling and cutting up the veggies. Heat the oil in a bigger pot and sauté the onion until it becomes "glassy", for about 6 minutes. Add all the other vegetables and the bujon. Add water so that it just covers the veggies. Bring the water to boil, then cook on medium heat for about 15 minutes. Add the oat cream, if you like the soup a bit more creamier. Add the spices and bring the soup to boil for a couple of seconds. Add the chickpeas for extra protein :) That's all.. The soup is ready:) Serve with fresh parsley, toasted spelt bread or fresh sprouts.

Enjoy :)

Zucchini spaghetti with smoked tofu and oat cream

Zucchinis are great replacement to normal spaghetti made of wheat and eggs, especially, when you like to be in shape and stay healthy :P  
Here is the proof: 1 cup of raw zucchini has only 20kCal, while 1 cup of cooked spaghetti has 220kCal, which is more than 10x more calories!! Even 1cup of whole wheat spaghetti has 174kCal, which is still much higher. 
Good news is, you can munch on much more of the lovely zucchinis, while not worrying about the extra calories :P 
Try this recipe, you will be surprised how the zucchini noodles resemble the original ones. They are fresh and crunchy, giving you extra health benefits.
Here are some of them: 

• they contain no saturated fat or cholesterol, while the peel provides high amount of dietary fiber.. you know what that means.. good for your tummy and lowers your cholesterol :)
• they are high in anti-oxidants, folates (especially good during and before pregnancy), vitamin A and C, which play role in preventing cancer and have anti-inflammatory effect
• they are a good source of potassium, which helps to reduce blood pressure and prevent heart attack and stroke
• they contain moderate levels of B-complex group of vitamins and minerals like iron, manganese, phosphorus, and zinc.  
  You can read about more benefits here:http://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/)

The recipe is inspired from Attila Hildmann: Vegan for fit, but have been modified quite a bit :) This amount serves 2-3. 

What will you need:
- 250g of smoked tofu
- 2 tbsp of cold pressed sunflower seed or olive oil

- 1 small white onion
- 1 clove of garlic

- 1/2 of a medium zucchini

- 250ml oat cream with 13% fat

- 1/4tsp of spicy paprika (or cayenne)
- 1tsp lemon juice

- 1tbsp nutritional yeast flakes (beer flakes are as well good)
- Salt, pepper according to taste

In this recipe I am using this oat cream:

If you  can't find this cream, you can use soy cream instead. Please, always buy organic biological soy products.

Start with cutting the smoked tofu to small cubes. Peel and finely chop the onion and the garlic clove. Heat up the oil and add the tofu cubes. Fry the tofu for about 3 minutes, then add the onion and the garlic. Cook for about 3-4 minutes. Add paprika, lemon juice, nutritional yeast and oat cream. Cook it for about a minute. Add salt and pepper, according to taste. Bring it to boil just for a moment to thicken. Turn off the heat. 
Wash the zucchinis and use a spiral veggie cutter to make the spaghetti. Mix the spaghetti into the tofu-oat sauce. Drizzle with more nutritional yeast and black pepper. 

Enjoy :)

Brown rice veggie risotto with almond cream

This recipe is perfect when you need to make a quick lunch or dinner. In addition, using brown rice instead of white rice will give you the extra health benefits ;)

Just to mention a few of the health benefits of brown rice, here are some:

Brown rice is high in:   

• fiber and selenium, which are shown to reduce the risk of colon cancer. The high fiber content helps healing from an overgrowth of candida organisms and may offer some protection from cardiovascular diseases. With a low glycemic index of 50 and high fiber content brown rice also helps with weight loss.
• iron, B1, B2 and B6 vitamins
• manganese, which is required to produce fatty acids and hormones needed to maintain a healthy nervous system
• magnesium, which keep the bones healthy (1cup of rice contains 21% of the recommended daily magnesium intake)
• naturally occurring oils, which help normalizing cholesterol levels
• anti-oxidants

 
What will you need:
For the veggie mix:
- 1 medium green zucchini 
- 1/2 yellow zucchini

- 1 medium red onion

- 1 medium tomato

- 1/2 tsp white pepper

- 1/2 tsp curry powder

- 1 tsp Worcester souse

- 1/4 tsp cayenne pepper

- 1 tbsp bujon, homemade
- salt

For the rice: 

- 2 cups of brown rice, soaked overnight
- 4 cups of water
- 1/2 tsp white pepper

- Salt

- 2 tbsp cold pressed sunflower seed oil (or coconut or olive oil)

For the almond cream: 

- 2 white almond butter, 
- 1/2 cup of mineral water
If you can't find white almond cream, you can as well use soy or oat cream :)

This amount serves 3-4 people. 

Soaking the rice overnight reduces the cooking time to half. If you are in a hurry, I recommend to do so ;)
Start with preparing the rice: heat the oil in a pot, add the rice and fry until it becomes glassy. Add 4 cups of boiling water and cook as long as the instructions say on the package (about 20-25minutes). I like to add a bit of white pepper and salt to my rice. They give it a special flavor:) My mother thought me this way of preparing the rice. I find the taste very different from simply boiling the rice in water. Try it out and let me know how you like it;)
While the rice is cooking, start preparing the veggies by cutting them up to small cubes. Heat the oil in a pan, add the onion and sauté until glassy. Add the veggies and the bujon, fry for about  5minutes on high heat. Add the spices and the Worcester souse. Turn the heat off.
Prepare the almond cream: mix the almond butter and the mineral water together, until a smooth liquid paste is formed. 
Mix the veggies and the almond cream to the rice. 

Serve hot and enjoy :)

Lili's raw-Bounty bites

When I was a kid I used to love the Bounty chocolate bars (I loved them as an adult too :). I would always go for the coconut desserts, up until the time I started to read the labels. I found out, that my favourite chocolate bar is emmm...quite far from being a healthy snack for me. Good thing is, there is always a healthier variation to the original one:) 

So here we go, I've created a raw Bounty chocolate bar, super healthy, only using pure, fresh, raw ingredients. As usual, with a good food processor this dessert is quick and satisfies all Bounty and non-Bounty lovers ;)

What will you need:
Coconut filling
- 130g coconut shred

- 2 tbsp maple syrup

- 3 big Medjool dates

- Pinch of salt

- 1/2 tbsp coconut oil

Chocolate coating
- 1 tbsp coconut oil

- 1 heaping tsp raw cocoa

- 1 tbsp date syrup (or maple syrup)

- 10 grams of cocoa butter (optional)

Place all ingredients for the coconut filling into the food processor and mix until a sticky paste is formed. Fill in baking forms or praline forms with the paste. I used praline forms to create different shapes, but you can simply make balls out of the coconut filling, or use any shapes you like :) Place the filling into the freezer to set for about an hour.  

Meanwhile, bring some water to boil in a smaller pot. Put the coconut oil and cocoa butter into a plate and place it on the top of the pot. Wait until they melt in the heat of the water vapor. Mix in the cocoa and the date syrup.  

Prepare a baking sheet (or paper towel) and place a rack on top. The paper is important, so the excess chocolate doesn't dribble on your cupboard :). Take the coconut pralines out from the forms and marinade each of them in the chocolate coating for a few seconds. Place them on the rack. When done, put the raw-Bounty bites to the fridge until the chocolate hardens. Repeat the marinading until achieving a thicker chocolate coating. FYI: I only made one layer of coating, because I couldn't wait longer to eat these yummi coconut bites :D


Serve and enjoy your healthy bites :)

PS: Don't forget to share with your loved ones ...if you manage to leave them some leftovers;P

Split yellow pea stew

My mom has visited me and she brought these healthy split yellow peas from Slovakia, so we made a tasty stew out of it :)

These yellow peas are very healthy, high in Vitamin A and B. They are as well a great source of plant based protein. The contain a high, 25grams of protein in 100grams. Perfect for non-meat eaters, and a tasty choice for meat eaters as well :) 

What will you need:
- 500 grams split yellow peas, soaked overnight

- 1 tsp black pepper

- 1 heaped tsp fresh marjoram or dried
- 1 tbsp veggie bujon
- 0.5 l of unsweetened oat milk (or rice milk) 
- 4 tbsp chickpea flour
- Salt according to taste
- water

Place the yellow peas into a big pan. Add water, so it is 2-3cm above the peas. Add 1 tsp of black pepper, salt, 1 tbsp veggie bujon (I used my mom's self made bujon), and salt. Cook for about an hour stirring frequently, as the peas burn quickly to the bottom. When the water evaporates, fill it with more cooking water. You should be getting a thick soup, like the one in the picture. When the peas are cooked, mix the oat milk with 4 tbsp chickpea flour. Make a smooth paste and add it to the soup. Add the marjoram too and bring the soup to boil for a few seconds. Voalaaa, the soup is done :) The soup is slightly spicy from the peas and the black pepper.


Top with toasted walnuts and sunflower seeds. Serve with garlic toasts. The garlic toasts are easy to make: toast a bread and rub a pealed garlic onto the warm bread. Yumiiii, I love the bread and garlic combo, which is just a perfect companion to this soup ;)

Enjoy :)

Raw horseradish spread

We have found this horseradish spread, which everyone loves in the family and it kinda became our obsession to buy it every time we get the chance. The spread is the one in the picture below. Do you know it? Have you tried it out? ;)

One day we didn't have the spread at home and the obsession kicked in... So I decided to make my own version using some of the ingredients listed in the back of the original spread. The result was pretty similar to the store bought one, not exactly the same... BUT everyone was happy from the lovely spread I mixed up :) 

This spread is super easy to make and all you will need is a food processor. This portion gives two glasses (size as in the picture below) full of spread. 

What will you need: 

- approximately 100 grams of sunflower seeds, soaked for a couple of hours in filtered water

- 3 tsp of horseradish- from a can, which is not as strong as using the fresh one

- 1 tsp of apple cider vinegar

- 1 tablespoon of fresh lemon juice 

- 1/2 tsp coconut sugar (or raw brown sugar) 

- salt and pepper

- water as needed (approximately 3 tbsp)

I couldn't find fresh horseradish in the market, so I used a canned one. You can use a fresh horseradish as well. When doing so, make sure to use the amount accordingly, as it is much stronger than the canned version. Place all ingredients, excluding the water, in food processor and process until a creamy paste is formed. Add water gradually as needed. Pour into glasses with a sealed top and store in the fridge. 

Serve as a spread on bread, as a dip for veggies, or use it into a salad dressing. 

Enjoy :)

Red lentil (dhal) curry with brown rice

 This is an Indian inspired dish. I am not an expert in Indian cooking, however I just love the spices, and I mix them up from recipes I find:) If you have any suggestions how to improve the Indian inspired recipes, please let me know :)

This is an easy dish, as usual, which is ready in 30minutes.

This is what you will need: 

- 500g dry red lentil
- 400ml coconut milk
- 2 tbsp of cold-pressed sunflower seed oil  (you can use coconut oil or olive oil)
- 1 smaller yellow bell pepper
- 1 smaller red bell pepper
- 1 small red onion
- 2 cups of dry brown rice
- 1 tsp cumin powder
- 1 tsp cardamon
- 1 tsp turmeric
- 2 tsp garam masala mix
- salt and pepper according to taste

Start with preparing the rice according the instructions on the package. Usually un-soaked brown rice takes about 40-45 min to prepare. Tip: soaking the rice for a night will reduce the cooking time to half. 
While the rice is cooking, cut the onion and bell peppers into small cubes. Start with heating the 2tbsp sunflower seed oil, add onion and sauté until glassy, about 5 minutes. Add the cumin and cardamon powder, and sautè for 30 seconds. Add 1/2 tsp turmeric powder and the bell peppers. Add the red lentils and mix in the garam masala. Simmer for about a minute. Add coconut milk. If you need, add a bit of water, just until it covers the red lentils. Cook for 20 minutes on medium heat. Add salt and pepper according to taste and 1/2 tsp turmeric powder. Bring to boil and tralallalalalal. The dhal curry is ready:) Serve on a bed of rice. 
Ladies, the portion of rice is only 1 cup for us, and 2 cups for men :) The portion in the picture is for the gentlemen ;)

Enjoy :)

Raspberry avocado pudding

I loveeee avocados..you can use them to make sooo many tasty things: smoothies, salads, spreads and desserts too! At the beginning I was very skeptical to use this green fruit to make desserts, but now I'm converted ... and everyone who tries the desserts as well ;). This pudding takes about 5minutes to make and its a delicious, healthy replacement of the conventional puddings. Fast, nutritious and satisfying.

What you will need:

- 4 dates

- 2 heaping tsp of pure cocoa powder

- 2 ripe avocados

- 1.5 cup frozen raspberries (or fresh raspberries, or any other berries you like)

Place all ingredients to the food processor and blend until a smooth, creamy paste is formed. Divide the pudding into three cups and place them into the fridge. If the berries were not frozen, you can place the pudding into the freezer for half an hour. 
Top with berries, serve and enjoyyy :)

Raw Espresso cake

We have hosted a party at our place and I have came across this attractive espresso cake. I thought to myself to surprise my colleagues and introduce them to the amazing world of raw desserts with this yummy cake.. I have to say..the cake was gone in no time and I have only received very positive feedback on this goodness ;) 

Hint: using espresso powder is optional, however I find the cake tasting really special with the hint of the coffee taste. Try it out, I think you will not regret :)
I have used the recipe unmodified from this page:http://www.thesweetlifeonline.com/2014/03/07/the-oh-she-glows-cookbook-review-and-giveaway/

This is the copy of the recipe:

What will you need:

For the crust:

- 3/4 cup raw hazelnuts
- 1/4 cup coconut oil
- 3 tbsp maple syrup
- 1/4 tsp fine-grain sea salt
- 1/2 cup gluten-free oat flour
- 1 cup gluten-free rolled oats

Chocolate Filling
- 1 1/2 cup raw cashews, soaked
- 3/4 cup pure maple syrup
- 1/2 cup coconut oil
- 1/3 cup cocoa powder
- 1/3 cup dark chocolate chips, melted 
- 2 tsp pure vanilla extract
- 1/2 tsp fine-grain sea salt
- 1/2 tsp espresso powder (optional)

Topping
- banana and rasperries

How to make the cake:
Preheat the oven to 350F. Lightly grease a pie dish with coconut oil.
In a food processor, process the hazelnuts until smooth and have a consistency of a sand. Add the oil, maple syrup, salt, and oat flour and process again until the dough comes together. Finally, add the rolled oats and pulse until the oats are chopped but still have some texture to them. The dough should stick together slightly when pressed between your fingers, but it shouldn't be super-sticky either. If it's too dry, try adding 1 tsp water or processing a bit longer.
Put the dough evenly into the pie dish. Press from the middle to the outer sides to evenly distribute the dough. Bake the crust, uncovered, for 10 -13 minutes, until lightly golden. Remove from the oven and set aside to cool on a rack for 15 - 20 minutes. 
You can as well leave the crust raw and just freeze it, as I did ;)


To make the Filling
Drain and rinse the cashews. In a high-speed blender, combine the soaked cashews, maple syrup, oil, coconut powder, melted chocolate, vanilla, salt, and espresso powder (if using) and blend on high until the filling is completely smooth. If the dough is not becoming smooth, you can add a spoon of almond milk or water.
Pour the filling into the prepared crust. Smooth out the top evenly. Garnish with banana and raspberries.
Place the pie dish on an even surface in the freezer, uncovered. Freeze for a couple of hours, and then cover the dish with foil and freeze overnight, or for a minimum of 4 to 6 hours, until the pie sets.
Remove the pie from the freezer and let it sit on the counter for 10 minutes before slicing. This pie is meant to be served frozen. 

enjoyyy :)