Makes: 6 servings
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. Many people don't enjoy the 'sulfur-like' taste, which comes from when you cook them only. You will not have that with fresh Brussel sprouts, especially when dressed as a salad. Enjoy!
For the Salad
1 pound Brussels sprouts
1 medium tart apple (like Granny Smith)
1 medium red onion
1 cup chopped walnuts
For the Vinaigrette
1 tablespoon Dijon mustard
2 teaspoons maple syrup
3 tablespoons red wine vinegar
½ cup extra virgin olive oil
Salt and pepper, to taste
Makes: 12 pieces approx
Super tasty, super easy and full of amazing ingredients! Raw means that all the nutrients have been preserved so enjoy these guilt-free delicious deserts!
For the Filling:
For the Coating:
Tips: This recipe calls for cacao butter in the raw chocolate coating. If you can’t find it or don't want to use it, just go ahead and melt cooking chocolate alone in the same way and proceed as normal.
Source: Choosing Raw
Makes: 3.5 cups approx
Almond milk is a creamy, nutty-flavored beverage that has been consumed for hundreds of years. It has become a popular staple for those wishing to avoid dairy. I have personally started using it a couple of years ago as a substitute for cow's milk and I'm in love with it. Its full of goodness and lower in fat and calories when compared to Low-fat Cow's milk.
Tip: Almond milk is high in fiber only if it's not strained. However if you do strain it, save the pulp of the almonds, put on cookie sheet and dehydrate in oven on lowest heat until completely dry. Run through blender or food processor to make almond flour, which can be used in recipes in place of flour.
Makes: 2 servings
Preparation: 5 mns
Total Time: 10 mns
This desert is simply delicious and oh so healthy! It is raw, vegan, sugar/dairy and gluten free, and contains 3 super nutritious ingredients.
It is high in vitamins A, C, E, K and B6, fiber, magnesium, potassium, riboflavin, niacin, folate and pantothenic acid. It is also packed with essential fatty acids that raise your good cholesterol and keep your hints subtle and your brain well oiled!
2 tablespoons of dark cacao
2 tablespoons of good quality raw honey or Manuka honey (you can substitute for Maple Syrup if your are Vegan)
Tip: Try adding some grated coconut flesh for extra flavor. You can also serve in small bowls with cut strawberries on top. Enjoy experimenting with your favorite ingredients to create delicious variations.
Makes: 2 servings
Total Time: 10mns
This is a very fresh soup, especially good served in warmer weather. The Live yoghurt provides lots of good bacteria for the digestive system. Being 96% water, cucumbers are great for keeping you hydrated and cool; They are also a good source of many vitamins such as A, B and C.
2 small cucumbers grated
150g low-fat natural Live yoghurt
2-3 tablespoons freshly chopped mint
50g very small fresh peas or cooked frozen peas
100ml good vegetable stock
Freshly ground black pepper (to taste)
A little Paprika spice
A few sprigs of fresh mint
Tip: You can also blend all the ingredients in step one for a smooth creamy soup! Serve with wholewheat croutons if desired.
Source: The Optimum Nutrition Cookbook
Makes: A medium sized bowl
Who doesn't love guacamole! It’s packed full of healthy fats from the avocado (Omega 3's) and is just delicious! The lower fat option with the peas (see tip below) is equally delicious.
1 large avocado
1 yellow bell pepper
1 bunch of cilantro
1/4 small white onion
2 cloves of garlic
1 jalepeño (optional, for spice)
Tip: For a lower calorie version, cut avocado in half and add 1/4 cup peas.
Source: Andrea Biethman
Makes: About 12 slices
Total: 135mns (includes 120mns refrigeration)
Raw foods, as opposed to foods that have been cooked, retain all of their nutrients and goodness. This recipe boasts a huge array of Vitamins and minerals from the heart healthy oils found in the nuts (Omega 3's), to the high antioxidants found in Raw Cacao and the rich Vitamins of the Dates and Coconut. Eat this without feeling guilty as you are giving your body a superboost of Nutrients... It really is to die for!
1 cup pecans (you can use walnuts too!)
1 cup dates
5 tablespoons raw cacao (cocoa) powder
4 tablespoons shredded unsweetened coconut
2 tablespoons honey or agave nectar (I use Manuka Honey)
1/4 teaspoon sea salt
Source: Andrea Biethman
Makes: About 3 Dozen
Total time: 20mns
This is a fabulously delicious desert that is full of fiber, Omega 3, antioxidants. It contains a high level of nutrients as none have been lost through the process of cooking.
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla
Mix all the ingredients together in a bowl and form into balls. Place in the fridge to set and keep stored in the fridge.
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