Strawberry Grawnola

Nice and crunchy, light and flavorful, what better way to satisfy a sweet craving than with a bowl of home made (almost raw) granola? In all honesty I can find (and have found!) dozens of others ways to satisfy a sweet craving very satisfactorily but this a great way as well. Thanks to the sprouted buckwheat base, this granola is filling without making you feel heavy, gives you loads of energy without any nasty sugar crash and fuels you with beneficial vitamins and minerals thanks to all the beautiful ingredients.

I used lucuma powder, which is a fruit, and has a significant amount of potassium, calcium (good for strong bones and teeth) and phosphorus (important for bone and protein formation as well as proper digestion and hormone balancing). It also has a good amount of protein (4 grams per serving) as well as fiber.

The coconut provides you with a nice dose of healthy fats. Pair this with a cup of some freshly made almond milk and you got yourself a wholesome, nutritious, delicious meal!

Thanks to the strawberries, the kids love this one, and we have been eating it on homemade raw yogurt, with milk and sometimes just straight out of the jar.

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Ingredients:

  • 3 cups buckwheat, either sprouted, or soaked at least 8 hours then rinsed really well.
  • 1 cup oats
  • 1 cup coconut slices
  • 3 TBS lucuma powder (optional but it gives a nice flavor while adding a lot of beneficial vitamins and minerals)
  • 1/2 cup powdered freeze dried strawberries (I powdered them in my blender), plus another 1/2 cup in pieces
  • 1/4 cup + 2TBS coconut oil, melted
  • 1/2 cup coconut sugar
  • 1 cup quinoa crispies (not raw)(this is like puffed rice but with quinoa)
  • 1/2cup water

Steps:

  • mix everything in a large bowl
  • lay on a dehydrator sheet and dehydrate at 105*F for about 12 hours or until fully dried and crispy
  • store in an airtight container for weeks! Or if it’s like at my house, this will only last several days….

No dehydrator? No problem! Just put it in the oven on the lowest setting and check it after 45 minutes, toss it and leave it for a while longer until it is fully crispy. I estimate it taking about 1.5 hours.

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Peanut Butter and Honey Rawcoroons

Crunchier than my other rawcoroons, these peanut butter bliss balls hit home with the kids (and the adults too!!) The combination of honey and peanut butter really puts these rawcoroons in my top 3 flavors at the moment. These little balls are such a great thing to have around the house as they are packed with nutrients, healthy fats and carbs, to keep my kids full and satisfied when we are on the go. The perfect snack that packs easily or the quick breakfast when there is no time to be in the kitchen, or really just an awesome cookie when the craving hits.

I had made a peanut butter raw cookie like this before but this time I switched up the recipe because of what I had on hand, and they came out much tastier than I expected them to.

And I tested a few in the oven in order to relay good information to those of you who don’t have a dehydrator, and I am happy to say that the oven version was equally as delicious. While I am a huge advocate of raw as much as I can in order to preserve nutrients in the foods I consume, I understand it is not convenient for everyone, and eating a homemade baked cookie made with these ingredients is better than not eating a cookie at all. There, I said it. Eat a cookie. It makes life tasty.

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Ingredients:

  • 1 cup almond meal or flour or finely ground raw almonds (For this particular recipe I used almond pulp left over from making milk, that I had then dehydrated to make flour)
  • 1 cup oats, ground to a flour (I used my blender but a coffee grinder works too)
  • 2 cups shredded coconut, ground finely but not to a flour consistency
  • 1/2 cup natural peanut butter
  • 1/4 cup coconut oil, melted
  • 1/2 cup raw honey
  • 1/8 cup water

Steps:

  • combine everything in a large bowl and mix well
  • taste and make sure it is to your liking, add more honey or pb if the need be 🙂
  • scoop out into balls (I use an ice cream scooper)
  • put on a dehydrator mesh screen
  • dehydrate at 105*F for about 8 hours. Check them at 6 hours and see if the consistency is to your liking. The longer you leave them, the drier they get.

If using an oven:

  • preheat your oven to 200*F and bake them for 1.5 to 2 hours. Check them to make sure they are to your liking. If you don’t care in preserving too much of the nutrients, go ahead and bake them at a regular cookie temperature for much less time. I am sure it will work too, I just haven’t tried that yet.

Store in an airtight container for several days. In all honesty, I have no idea how long these last as they were gone in under 48 hours.

Raspberry Rawcoroons

Deliciously nutty, slightly tangy, mildly sweet, these rawcoroons are the perfect dessert, mid day snack or even quick breakfast treat. It had been a while since I made rawcoroons. For some time there I was making them almost as soon as a batch ran out. It was one of my favorite treats to bring to parties, camping, potlucks, etc…. as they travel so well and are generally such a hit. In all honesty, I am surprised that this is only my 3rd rawcorron post. I have created so many flavors over the years! If you are interested in seeing my other two posts, I made a cacao one, and a lemon cashew one. Noticing that this is just my 3rd post, you can expect to be seeing me pulling out some old recipes and photographing them so I can share them with you here!

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Ingredients:

  • 2 cups shredded raw coconut, quickly pulsed in the blender to break them down a bit
  • 2 cups ground raw almonds, ground in the blender to create almost a flour like quality but not so fine
  • 1/2 cup freeze dried raspberry powder, ground in the blender
  • 2 TBS lucuma powder
  • 1/4 cup + 2 TBS coconut sugar
  • 1/2 cup water
  • 1/4 cup melted coconut oil

Steps:

  • mix everything in a large bowl until very well combined. I like to mix all dry ingredients first then add the wet ones.
  • scoop in ball shape and put on a dehydrator tray, on the mesh screen
  • dehydrate at 105*F for about 10 hours or until crispy on the outside and slightly moist on the inside
  • will save for at least a week on the shelf, even longer in the fridge

Red Cabbage and Beet Sauerkraut

I’ve always been a lover of sauerkraut. I loved it as a kid and still love it as an adult. I don’t remember when I started making my own but if I asked my wallet I’m sure it would remember 😉 If you are someone who buys or has ever bought raw sauerkraut, you know what I’m talking about. It’s amazing how much money one can charge for a head of fermented cabbage. I spent that money for some time because it was well worth it for me. And while I will still purchase it on rare occasions if the craving hits and I didn’t anticipate that 2 weeks prior, then I splurge. Sauerkraut, which is a fermented food, is a very high source of probiotic, which is essential for good gut health. Having a healthy gut is pretty much one of the best things you can do for you overall health. Have you ever heard that we have two brains? Our actual brain, and then our gut, or “second brain”? Well it’s true. Our gut holds so much information that it is imperative we take care of it. Eating fermented foods such as sauerkraut, kimchi, kombucha, amongst many other things, is a great way to introduce probiotics to our systems. While I make the plain and simple version more frequently, I like to play with the flavors every now and then. My latest kraut creation is a beautiful combination of red cabbage, beets, and red onions. Not only are we getting the benefits of fermentation here, but we are adding all the health benefits of raw beets (great for blood health and liver cleanser) and onions (awesome immunity booster). This batch came out surprisingly mild in flavor while still containing that delicious fermented taste that I look for. If I would have let my sauerkraut sit for a few more days, I probably would have gotten a stronger flavor, which would have been awesome as well. I’ve been introducing sauerkraut to my kids since they were babies, and they all like it. They are not always in the mood to eat it but I keep on presenting it to them, and some days they eat happily. I think it’s important we give our kids plenty of chances to eat “funky” foods without pressure in order to teach them about variety and so they can be familiar with all kinds of flavors of health boosting ingredients. Go slice yourself a cabbage and enjoy one of the cheapest ways to eat your way to a healthy gut.

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One of my favorite lunches recently has been this sauerkraut combined with some avocado, yellow yams, and whatever fresh greens I have growing in my garden. I actually crave eating that most days!

Ingredients:

  • 1 large head of purple cabbage
  • 2 small beets
  • 1 large red onion
  • 1 TBS salt or to taste
  • 1 cup filtered water

Steps:

  • run vegetables in a food processor with the shredding attachement
  • put in a large bowl and add water and salt and massage really well to get the salt in there, it will get the vegetables to start releasing their juices faster so the fermentation process can start
  • either use this method here, or put your mixture in a large mason jar with screened lid covered with a piece of fabric (to keep bugs out) and press it down every few days to make sure the cabbage remains submerged in water. This is imperative or it will go bad!
  • let it sit on your counter or any place out of the way, for at least 2 weeks, taste it and let it sit longer if you want a stronger flavor.
  • when you are satisfied with the flavor, put it in sealed jars and keep it in the fridge for weeks!

Banana Peanut Butter Ice Cream

Bananas.Peanut butter. Chocolate. I mean c’mon. If you love bananas, you can’t go wrong with banana ice cream. SO easy. SO delicious. SO nutritious. SO cheap. And pretty fast to make. One of my very first posts was a banana ice cream. I’ve been making this ice cream for years, and although I have upped my skill in the kitchen and purchased an ice cream maker to make more fancy frozen things, I still love the simple and easy dessert that a frozen banana offers. I am sure most of you reading this have tried a version of the banana ice cream. What is your favorite combo? IMG_2375-2

Ingredients:

  • 4 large frozen bananas
  • 3 TBS natural peanut butter (I used crunchy)
  • 7 TBS chocolate sauce

Steps:

  • if you don’t have any, make chocolate sauce
  • in a food processor put all the bananas and blend. You will have to turn off the machine every now and then to scrape down the sides. Eventually it will catch and a beautiful creamy mixture will start forming
  • At this point, add the peanut butter and 3 TBS of the chocolate sauce
  • resume blending
  • spoon into bowls and top with 1 TBS of chocolate sauce. This will harden at the contact of the frozen banana and create a nice crunchy chocolate layer. MMMMMM goodness….

This made just enough for my little family of 5. We all could’ve had a little more 😉

Raspberry Granola

Crunchy. Naturally sweet with a  slight tang. Full of flavor and packed with vitamins and nutrients. This granola is a perfect way to start the day. I eat mine with some fresh home made almond milk which just brings this bowl of goodness to a whole different level of yum. But I am confident that it will go great with whatever your milk of choice is, or even as is, for an on-the-go snack! 

As usual I made a big batch of this to feed my little family of 5. Half the recipe if you feel the need to, but keep in mind that most granolas will keep for several weeks if not months, in an airtight container, so making a big batch is rarely a bad idea 😉

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Ingredients:

  • 5 cups sprouted buckwheat, or buckwheat that has been soaked at least 8 hours and rinsed very well then drained
  • 4 TBS lucuma powder
  • 1 TBS vanilla powder
  • 1 cup soaked sunflower seeds, at least 4 hours then rinsed
  • 1 cup shredded coconut
  • 1 cup all natural Maple Syrup (not the Aunt Jemima kind)
  • 3/4 cups melted coconut oil
  • 2 tsp hibiscus powder (optional, but it does add to the tang and pairs great with the raspberries, plus it adds a pretty light pink color 🙂 )
  • 1 cup (or more!) freeze dried raspberries

Steps:

  • combine all ingredients except raspberries in a large bowl and mix well
  • taste it and adjust flavors according your preference, you can’t really go wrong here
  • lay on several dehydrator sheets
  • dehydrate at 105*F for abou 12 hours or until fully dry and crispy
  • add raspberries (I add them last so they retain their crispiness)
  • store in an airtight container, (hide yourself a container in your underwear drawer, in you live with people who who’s idea of one serving is half a jar)
  • feel nourished and go have fun!

Luscious Crimson Smoothie

Luscious is right. Luscious. Vibrant. Slightly tart, definitely sweet. Slightly bitter, definitely awesome. Thick, creamy and dreamy.

I made a huge batch of this with the intention of sharing it with my family. I didn’t. I often go to bed with a thought for what the first thing I want to put in my body is. I am usually intentional with my first meal. And this time, I knew I wanted it to be red. Bursting red. With lots of anti oxidants and immunity boosting qualities. I wanted it to feel refreshing while still warming my body. I wanted it to be bursting with flavor and dense in vitamins. I wanted something that would make me feel alive and excited to be awake. This smoothie did all those things and then some. I’m making this again tomorrow.

Just in case you needed more convincing here are a few nutritional benefits of some of the ingredients in this smoothie:

beets: high in iron and B vitamins (great for blood and new growth cells), as well as potassium and magnesium. They also contain tryptophan (creates a sense a well-being).

grapefruits:  high in vitamin A (good for mucus membranes and skin) and vitamin C (an antioxidant that helps the body develop resistance against infections). Vitamin C also helps in the absorption of dietary iron (so a great pairing with the beets!)

maca: high in vitamins B, C, and E (healthy immune system, skin and eyes), as well as iron, calcium and magnesium. Maca is also known to increase energy and improve one’s mood. There are many other benefits to maca that I won’t post here. If you’ve never tried maca, I suggest you do 🙂

jicama: high in fiber it is also rich in vitamin C and provides healthy amounts of minerals such as magnesium, copper and iron. Another great addition for this smoothie 🙂

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Ingredients:

  • 1 large beet or 2 small ones
  • 2 large pink grapefruits
  • 1 large chunk of ginger (about 2 inch cube)
  • 1 cup chopped jicama, or 1 cucumber
  • 1 cup fresh strawberries
  • 1/2 cup raspberries
  • 1 large banana
  • 1 TBS maca (optional but highly recommended as it gave me super powers)

Steps:

  • juice first 4 ingredients
  • add juice to blender with all other ingredients and blend on high until nice and smooth
  • pour in your favorite large container and feel alive!
  • this made enough for two large servings. I sprinkled some cinnamon on top because cinnamon makes me happy.

Springtime Cucumber Noodle Salad

Crunchy, fresh, lightly sweet and flavorful. This salad was such a refreshing late afternoon snack after spending the day in the sun gardening.

If you do not own a spiralizer, I urge you to get one! They are so easy to use and turn your everyday vegetables into fun culinary experiences. Chopping up cucumbers to make this salad, would absolutely work, but I have to say that eating it with chopsticks because of the noodle like consistency, added to my enjoyment and therefor my appreciation for what I was eating.

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Ingredients:

  • 1 large cucumber
  • 2TBS fresh orange juice
  • 2 tsp sesame oil
  • 1 tsp sesame seeds
  • 1 TBS fresh basil, chopped
  • 1 handful snap peas
  • salt
  • 1 tsp orange zest(optional)
  • basil leaves for garnish

Steps:

  • either spiralize your cucumber or shred it using a vegetable peeler
  • put it in a plate and toss it with all other ingredients
  • enjoy and feel refreshingly nourished!

Cacao Energy Clusters

These little clusters are packed with nutrient dense ingredients: flax seeds (high in omega 3’s, good kind fat), cacao powder (powerful antioxidant, god for fighting free radicals), maca powder (good for energy) amongst several other amazing ingredients.

This recipe kinda just happened. I had made a lot of sprouted buckwheat when prepping for making raw granola, and didn’t feel like really putting anything fancy together so just threw a bunch of ingredients in the bowl, thinking I was going to be making another granola. Before putting it in the dehydrator I tasted it and it tasted so good I immediately wrote down what I had used in order to not forget! When it came out, instead of being a granola, it was more of an energy cluster. Not only because it stuck together in convenient clusters, but also because the flavor was so rich that I don’t think I could actually eat a whole bowl of it. A few clusters was enough. I packed some for a hike and my daughter wanted some for her school snack. I am so happy I wrote down the ingredients so I can make this again.

So here it is. Another kitchen happy “accident” 🙂

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Ingredients:

  • 3 cups sprouted buckwheat, or buckwheat that has soaked for at least 8 hours, then rinsed really well
  • 1 cup oats
  • 1 cup sunflower seeds
  • 2 TBS mesquite powder
  • 2 TBS maca powder
  • 1/4 cacao powder
  • 1/2 cup maple syrup
  • 1/4 cup melted coconut oil
  • 1/8 tsp salt

Steps:

  • mix everything together in a bowl, adding the wet ingredients last
  • spread on a dehydrator sheet, tapping it down to make it more compact
  • dehydrate at 115* for about 12 hours or until dry and crispy
  • store in an airtight container for weeks! (Although ours lasted barely a week)

If making this in the oven, put it on the lowest setting for about an hour, try it and keep checking every 10 minutes until fully done.

Fudge Squares

Ooooooohhhhhmmmgosh. Creamy. Rich. Melt in your mouth goodness. This has got to be one of my most favorite chocolate recipes I have created so far. And I make ALOT of chocolate creations. It is no secret I love chocolate, and I absolutely LOVE fudge. It is actually because of my utter love for chocolate and most things sweet that I started making my own desserts and treats. There is no way I would be able to maintain the level of health I believe to be necessary to live the life I want, if I were to indulge in the commercial sugar laden, often dairy filled, sometimes chemically induced sweets I find at the store, every time a craving hit me. Instead I use all natural, organic, mostly raw ingredients to provide not only the highest level of nutrients to my body but also to provide the most flavorful indulgences. The only bad thing about using such wholesome ingredients in my recipes is that I don’t usually feel too bad if I eat way too many. And let’s face it, too much of a good thing, well eventually does become too much. Anyways, right now is not the time to talk about how to slow down eating such amazing delicious goodness, right now is the time to share one of the fastest ways to get your sweet fix while still loving your body. Given you don’t eat the whole batch at once, and every day. But you might have to try doing that at least once. Just to try. IMG_2260

Ingredients:

  • 6-8 soft medjool dates
  • 1/4 cup raw cacao powder
  • 1/4 cup almond butter
  • 1/4 cup coconut oil
  • 1/4 cup coconut butter
  • 1 large ripe banana (if you are not a fan of banana you could omit this, but the texture will be somewhat affected)
  • dash of salt

Steps:

  • melt the coconut butter and oil together, either in a double boiler, or in a pot on the stove. If doing this last method, heat the pot first, put your coconut products in it and leave the flame on low for maybe a minute and turn off and stir to get the oils melted. You do not want to cook them, just melts them and having them in a hot pot will be enough.
  • put everything in a food processor and blend until nice and smooth and rich
  • poor in a 8X8 dish, lined with parchment paper
  • set in the fridge for 30 minutes or in the freezer for 10
  • cut in small squares and keep in the fridge