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Rawpower - BLOG


Edible Play Dough Recipe

Makes Approx. 8 - 10 creations

Tools

Food processor

Dough Ingredients

1 cup dried apricot
1/4 cup sultanas
1/2 cup desiccated (fine) coconut

Method

1. Process all ingredients to a dough - the longer you process the smoother the play dough becomes - and have fun creating!
2. Coat or drip with melted chocolate recipe – see below.

Chocolate Ingredients

1/2 cup coconut oil
1/2 cup cacao powder
1/4 cup agave

Method

1. Melt coconut oil in a basin over hot water.
2. Combine well with cacao powder and agave.
3. Taste and adjust the sweetness if necessary.

Recipe courtesy of Pamela Vinten from her "20 Super Healthy Favourite Desserts" eBook - one of 15 in her series "Super Healthy Meals" which can be found here.

 


Marinated Mixed Veggie Stir Fry Recipe


Marinating veggies is so much fun! It's simply amazing how the combination of the salt and the Bragg's will start to break down the veggies so that they look like they have been cooked!

The combination softens the cellulose enough so the veggies are no longer 'tough', yet they are still raw. You could add about any veggie you wish into this dish.

Makes 2 - 4 servings

Tools

Optional Dehydrator to speed things up

Vegetable Ingredients

3 cups mushrooms, sliced
1 1/2 cups broccoli, broken in small florets
1 cup cauliflower, broken in small florets
1 zucchini cubed small
1 Tbsp. sesame seeds, white or black or both
Cherry tomatoes (add when serving) For variety, add in both yellow and red cherry tomatoes

Marinate Ingredients

3 Tbsp. olive oil
2 Tbsp. agave nectar or yacon syrup
3 Tbsp. Bragg’s Liquid Aminos or Nama Shoyu
1-2 garlic cloves, crushed
1/2 tsp. Pink Himilayan salt

Method

In a small bowl combine all the marinade ingredients.
Pour sauce over broccoli, cauliflower, zucchini and mushrooms and stir well.
At first it may seem as though there isn’t enough “juice” to coat the veggies but as they marinate and the water is drawn out of the veggies, it creates more juice.

Now you have three choices:

1. You can place the bowl in the dehydrator at 105 degrees for about an hour to warm it up.
2. Allow it to marinate on the counter top for a couple of hours.
3. Place bowl in fridge and let it marinate overnight.

Then ENJOY

 


Curried Coleslaw Recipe


This Curried Coleslaw is light, fresh and tangy. It is vegan, raw, gluten and dairy free. Try it in a wrap for a fresh lunch alternative!.

Makes 2 - 4 servings

Tools

Food processor
Blender

Coleslaw Dry Ingredients

1/2 head green cabbage (the sweetest is sugarloaf), shredded (2 cups)
1/2 head red cabbage, shredded (2 cups)
2 carrots (1 orange, 1 purple for colour and antioxidants), shredded (1 cup)
1 cup chia seeds
1/4 cup goji berries

Coleslaw Wet Ingredients

2 Tbsp fresh lemon juice
1/2 cup raw mayo (see below)
2 Tbsp Nama Shoyu
3 Tbsp sesame seeds
2 tsp raw agave nectar or yacon syrup
1/4 tsp turmeric
1/2 tsp curry
1/2 tsp cumin

Method

1. Shred the cabbage either by hand with a knife or in your food processor.
2. Finely julienne the carrots or shred/grate in a food processor.
3. Place in a large bowl adding in the chia seeds.
4. In a small bowl combine the wet ingredients and spices. Mix well.
5. Toss together all ingredients, making sure cabbage is evenly coated.
6. If possible, chill for at least an hour and toss thoroughly again before serving. Leaving it to 'rest' in the fridge for an hour or 2 will allow all the flavours to mingle and blend.

Mayonnaise Ingredients

1 cup raw cashews, soaked for 2 hrs or more (no longer than overnight)
1/4 cup water
1/4 cup lemon juice
2-3 soft dates, pitted (soak dates in warm water for 5 minutes to soften)
1 tsp Pink Himilayan salt
1/2 tsp garlic powder
1/4 cup cold pressed organic olive oil or avocado oil - add this in last

Method

1. Puree all ingredients, except oil, a blender and blend until smooth.
2. You need to process it until you don’t feel any graininess in the batter.
3. While continuing to blend, add oil in a steady stream, until emulsified.
4. Store in a tightly sealed container the fridge for up to 2 weeks.

 


Choc Topped Apricot Muesli Bars Recipe

Makes Approx. 15 bars

Tools

Food processor
Dehydrator

Ingredients

1/2 cup dried apricot pieces
1/2 cup freshly squeezed orange juice
1/2 cup rolled oats
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/2 cup cashews
1/2 cup almonds
2 tablespoons sesame seeds
2 tablespoons chia seeds
1/4 cup dried cranberries
1/4 cup honey
1/2 cup sultanas

Method

Soak apricot pieces in orange juice for 1 hour
Add all dry ingredients to food processor and pulse a few times to break up the pieces (or process for about 5 seconds)
Add apricots, soak juice and honey and process briefly until all mixed in but still lumpy
Spread out on a non stick sheet about 12mm (1/4 in) thick (see below)
Dehydrate for about 4 hours at 50°C (125°F) Flip over on to a mesh tray
Turn down to 43°C (110°F) and continue drying until dry – at least overnight
Cut into bars and pipe chocolate lines on top (as in picture above) or simply spread with chocolate
Store in an airtight container in the fridge
If you decide to leave the chocolate layer out then you can store in the cupboard


Recipe courtesy of Pamela Vinten from her "20 Super Healthy Favourite Desserts" eBook - one of 15 in her series "Super Healthy Meals" which can be found here.

 


Mango Passion Fruit Cheesecake Recipe

Serves 12

Tools

Food processor
Blender

Crust Ingredients

1½ cups almonds
1 cup coconut
1 cup pitted and soaked dates

Method

Process nuts and coconut together. Leave a bit of crunch
Add dates and process until the mixture comes together
Press into base and sides of a 20cm (8in) round flan dish,

Filling Ingredients

2 cups cashews
⅓ cup lemon juice
1½ cups mango pieces – fresh or frozen (thawed)
⅓ cup agave
1 cup coconut oil – melted
4 passion fruit

Method

Soak cashews for 6 hours and drain
Blend cashews, lemon juice, mango and agave until smooth. It may be necessary to turn off the blender at intervals and scrape down the sides
Add coconut oil and blend to combine
Pour over crust
Spread passion fruit over filling and swirl around
Set in fridge
Cut into wedges and decorate with cashew cream to serve
*suitable to freeze

Cashew Cream Ingredients

1 cup cashews- soaked for 6 hours and drained
½ cup water
2 tablespoons agave
¼ cup coconut oil

Method

In blender process cashews and water to a smooth paste. You may have to turn off the blender so you can scrape down the sides occasionally
Add agave and oil and process to mix well. Check sweetness and adjust if necessary
Store in fridge - suitable to freeze


Recipe courtesy of Pamela Vinten from her "20 Super Healthy Favourite Desserts" eBook - one of 15 in her series "Super Healthy Meals" which can be found here.

 


4 Ways To Encourage Healthy Eating Habits For Your Kids And Family

When transitioning to a healthy, organic, high raw lifestyle many people end up pulling their hair out because their loved ones often don't share their passion and even totally reject the new regime.

I am frequently asked how to deal with this and here are 4 suggestions I have based on my personal experience:

1/ "Be the change you want to see" or in other words "lead by example"

When I first went on a high raw diet 11 years ago, my children were 11 and 14 years of age respectively. They had been brought up on a diet which included generous servings of processed food and were not about to jump on the raw food train. While I wanted my kids to be healthy I knew that forcing them to eat a raw diet was not the answer. Instead I just stuck with my program and offered them yummy raw meals and treats when they came to my place. Eight years later without preaching (too much :-) about the benefits of raw food they have both adopted a very healthy high raw diet of their own accord.

2/ Only keep healthy unprocessed foods in your home. 

This may not be possible if your spouse enjoys meat pies and ice cream, however, it is possible if you have young children and your spouse is on board. This way your kids choice is defined by what is in your fridge and pantry. If your kids pester you about having processed foods that are on TV or that their friends are eating, let them sometimes try them when you go out. If they have been eating well at home they will probably feel ill eating junk food and will self-regulate anyway. Again, prohibition clearly does not work.

3/ Create a healthy food imprint in toddlers. 

Research has shown that the types of food that we are fed at a very early age are often the very foods we are drawn to throughout out our entire lives especially when we are stressed and looking for comfort. This is known as the "Food Imprint".  Some researchers believe that even by offering a baby breastmilk when they are distressed but not actually hungry can set the child up for eating disorders later in life. Similarly offering toddlers treats and food when they are upset can also set up unhealthy eating habits if left unexamined can perpetuate throughout the child's adult life.

Imagine being drawn to having a green smoothie or some leafy greens when you are looking for comfort food instead of chocolate, cakes or chips!

4/ Green Smoothies

Green smoothies are the perfect way to introduce family, friends and colleagues to the power of living foods. Even if they are still eating lots of processed foods, many people are willing to have just one green smoothie a day. We have many testimonials from people reporting that by adding just one green smoothie a day they have:

  • lost their cravings for sugar, junk food, coffee and alcohol
  • have developed a craving for fresh leafy greens
  • have more energy and feel happier
  • have improved health in all areas from diabetes to skin conditions to digestion conditions
  • lost weight (when needed)

Remember all of the above happen just by adding one green smoothie a day without making major dietary changes.

All you need is a good blender that can really make all the fibre in the smoothie go nice and creamy and smooth. This is important as thorough blending allows more nutrition is released from the cells and it is a much more pleasant experience not having chunks of fiberous greens floating around your smoothie!

By Anand Wells, Live Food Education


 


Superfoods - What They Are And What They Contain

We're frequently asked what many of the nutrient-dense superfoods are and what they contain. Here is a quick cheat sheet of some of the more popular superfoods.

  • Spirulina – 60% protein, contains most of the essential minerals and vitamins, particularly iron and the B vitamins
  • Ezy Protein – 98.2% digestion efficiency with 80% protein. Easy to absorb, easy to digest.
  • Bee Pollen – rich source of high-quality protein since it contains all the essential amino acids plus quite a few more. Bee pollen contains vitamins A, B, C, and E, and is extraordinarily rich in most of the B vitamins, including folic acid (folate).
  • Chia Seeds – High in omega 3, 22% protein, a powerful source of the antioxidants that protect delicate essential fatty acids from oxidation
  • Cacao – high in antioxidants and magnesium and mood enhancing chemicals such as Anandamine
  • Maca – balances hormones, increases energy, full of minerals, vitamins, and protein, containing many of the essential amino acids, and particularly rich in calcium and magnesium.
  • Camu Camu Berry powder – nature's highest source of vitamin C
  • Lucuma Powder – High in betacarotene, niacin (B3) and iron
  • Mesquite Meal – High in calcium, magnesium, potassium, iron and zinc, and is rich in the amino acid lysine
  • Coconut Oil - Anti-bacterial, anti-viral, anti-fungal; great for skin; assists weight-loss; assists body to burn fat; lowers bad cholesterol; lauric acid; important in building and maintaining immune system; doesn’t go rancid at room temp.
  • Acai Berry – extremely high in antioxidants and essential fatty acids
  • Maqui Berry - the highest known antioxidant on the planet.
  • Goji Berries - They contain 18 kinds of amino acids (six times higher than bee pollen) and contain all 8 essential amino acids (such as isoleucine and tryptophan).
  • MSM - naturally-occurring form of dietary sulphur
  • Sea Vegetables – most sea vegetables including sea weeds such as kelp, Nori, dulse, arame and wakame to name a few contain highest levels of trace minerals and iodine that you will find in any foods. These important minerals are often found lacking even in organically grown produce.

There are many many more superfoods available with more arriving on the market all the time.

 


Experiments on a raw food diet – which is the best approach for you?

I embarked on a high raw food diet in 2004. In that time I have experimented with a wide variety of approaches including low fat, high sugar (from fruit), low sugar and higher fat, vegan and non-vegan, 75% raw to 100% raw.

So which is the best approach? I would have to say all of them and none of them. I have experienced the healthiest, happiest years of my life since eating a high raw, whole food diet and it appears to me that avoiding processed foods is more important than getting obsessed with what percentage raw I am eating. In retrospect, perhaps it would be more accurate to say the best approach is to remain aware and flexible and act accordingly. My body’s requirements change over time and what works for me today may not work tomorrow. If I am stuck in an ideology of how I “should” be eating, I may ignore or miss by body’s signals and innate wisdom.

I am currently on an 80% – 90% raw food, low glycemic diet that includes animal protein (eggs, goats kefir, fish) and lots of cultured veggies and this is working very well for me. If anything I am feeling better than when I was experimenting with a 100% raw vegan approach.

What has been a constant through out my eight years of experimenting are the following seven things:

  1. I have completely avoided refined/processed foods
  2. I have maintained a high percentage of raw food 75% or more
  3. Leafy greens have remained central to my diet (including juices, salads and smoothies)
  4. I haven’t drunk coffee or alcohol or taken pharmaceutical or recreational drugs
  5. I have exercised on a regular basis
  6. Animal protein has remained under 10% of my diet
  7. I have eaten organic wherever possible

By sticking to the above guidelines I have had more energy and been healthier than I was during my 20s and 30s with cold symptoms only showing up 3 times in the eight years as opposed to 1-3 times a year!

A typical day might look like this:

  • First thing in the morning - 500ml of green juice made in my Kuvings Silent Juicer with 1ml of Oceans Alive Marine Phytoplankton, 1 ml of Fulvic Acid. 10 drops of Crystal Energy.
  • Breakfast – A smoothie made in my Vitacrush 1500w blender with 400ml of raw goats milk kefir with 3 organic raw egg yolks, 1/8 tsp of non-gmo soy lecithin, 1 tbs carob or cacao powder
  • 2 TBS chia seeds, 2 TBS bee pollen, 1 TBS of stevia, 2 vanilla pods and 2 TBS of coconut oil.
  • Lunch – A big green salad with avocado, dulse or wakame seaweed and sometimes some with some lightly baked local fish – I often drizzle my salads with apple cider vinegar and hemp oil and when out of Australia I will sprinkle hemp nuts on top as well.
  • Afternoon tea – I have been making a pudding in my Vitacrush blender using 2 Thai coconut (flesh and water), vanilla pods, a pinch of salt, 4 TBS coconut oil, 4 TBS chia seeds, (sometimes 1 avocado), 2 TBS of stevia powder and 4 TBS of carob powder
  • Dinner – usually involves more green salad, green juice, sometimes some steamed sweet potato or kelp noodles or 100% buckwheat soba noodles.

by Anand Wells, Live Food Education

 


Tomato & Cocunut Caprese Recipe


Ingredients:

(per person)

  • 1 large tomato per person
  • flesh from 1/2 young coconut
  • 4 - 8 asparagus spears
  • 6 baby spinach leaves
  • hulled hemp seeds for garnish
  • balsamic vinegar
  • coconut oil

Preparation:

Slice tomato into thick rounds. Remove the flesh from a coconut keeping it as intact as possible. 

Start to layer the tomato, 2 spinach leaves, coconut flesh, asparagus spears, and repeat again with the tomato, spinach leaves, coconut flesh, asparagus spears until you are left with 1 tomato slice. Place this tomato slice on top. Drizzle with balsamic vinegar and coconut oil and add hemp seeds to garnish if desired.

by Michelle Ovens, Naturopath

 


Berry Superfood Compote Recipe

Ingredients

½ cup Coconut water made from Organic Coconut water powder
2 Tbsp Berry Ultimate Antioxidant Blend
2 Tbsp Chia Seeds
2 Tbsp Yacon Syrup
1 Tbsp Lemon Juice

Directions

Mix together the chia seeds with the coconut water in a small bowl or glass. Allow to sit for 20 – 30 minutes, stirring once. After the chia has gelatinized, mix in the Berry Ultimate Antioxidant Blend powder, yacon syrup, and lemon juice. For best results, allow mixture to set for 30 minutes before serving. Will keep in a sealed container in the refrigerator for 1-2 weeks.

Makes: 2/3 cup

by Michelle Ovens, Naturopath