I’ve always had a bit of a love affair with creamed spinach…In my non-vegan days I always ordered it at restaurants, but since going vegan, I hadn’t had it for about 2 years before I realised that I missed it! I played around with different cheese sauces to see which one works best and this one is an absolute winner. It is super quick to make and completely healthy – no processed ingredients, no cholesterol.
- 1/2 cup raw cashew nuts (You can use 1/4 cup instead. It will still taste great but will be a little less creamy.)
- 2 cups water
- 1/4 cup nutritional yeast
- 1 teaspoon salt
- 2 teaspoons bottled lemon juice
- 4 tablespoons tapioca flour
- 1/2 small garlic clove minced or 1/4 teaspoon garlic powder
- onion, chopped
- Optional – crushed garlic
- 3-4 cups of frozen spinach
Saute the onion in a little oil or just using a dash of water if it catches until translucent. I like to add a heaped teaspoon of crushed garlic and saute that for another 2-3 minutes. Add frozen spinach, put a lid on the pot, reduce heat to medium and allow to thaw. Every 3-5 minutes, remove the lid and break up the chunks of frozen spinach/give a stir, replace the lid for another 3-5 minutes. Keep doing this until the spinach is fully cooked.
While the spinach is cooking, blend all the cheese ingredients in a blender. If you have a high speed blender like a Vitamix or Omniblend, there is no need to pre-soak the nuts. If you have a regular blender, if possible, soak the nuts in water 8 hours before making it just to soften the nuts and ensure a smooth sauce. If you don’t have time to soak it it is not a crisis though – even if the sauce is not entirely smooth, you actually won’t notice it at all once mixed through the spinach. Once everything is blended, pour it into the fully cooked spinach and cook though, stirring from time to time to prevent it from catching. You will see that as the sauce comes to the boil, the tapioca flour thickens it into a beautifully creamy, thick sauce. Taste for saltiness – add more if desired and serve! This can be made in advance and stored in the fridge for about 4 days.
Hmmmmm……Thick, creamy, sweet strawberry milkshake with rich, dark chocolate swirl…..All overt fat free, cholesterol free and packed with fibre and vitamins. All around, you are doing your body a favour by drinking this…..In fact, by making this right now, you would actually be demonstrating what a responsible individual you are…..I’m just saying…
Let’s be honest, I’m sure you don’t need any encouragement;)
- 3 very ripe large, frozen bananas, broken into thirds
- 1 ripe, fresh banana
- 1/2 cup – 1 cup frozen strawberies
- stevia if additional sweetness is desired
- a bit of water to blend
- maple syrup or agave
- raw cacao powder or cocoa powder
Pour a little bit of water in the base of your blender – maybe 2 tablespoons to start with. Add your fresh banana on top of this. Now add the frozen banana and berries. Blend into a smooth milkshake, cautiously adding bits of water as needed to achieve the right consistency. Do not add too much water as you end up with a runny milkshake – and who likes that! Taste….if more sweetness is needed, add a touch of stevia, agave or maple syrup to taste.
To make the chocolate sauce, start with 1 tablespoon each of maple syrup, cacao and water and add it all to a small glass. Whisk this together with a mini whisk or a teaspoon. Taste and adjust to your palate. If you want it more chocolatey, add more cacao (I use WAY more cacao than 1 tablespoon), if you want it sweeter, add more syrup. If you like the taste but want it runnier, add a touch more water. When it is smooth and tastes good, pour teaspoons of this sauce down the sides of an empty jar. Then pour some milkshake into the jar. Stop and layer the milkshake with layers of sauce. Keep doing this until the jar is full. Pour all leftover sauce on top and give a little swirl…I added some of my raw brownie bits and raw cacao nibs on top for extra crunch. I will post the recipe for my raw brownie bits at some point too:)
Whether you are living a “normal”/ Standard American Diet, a vegetarian diet, a vegan diet, a high raw vegan diet or a fully raw vegan diet – either way – incorporating more raw fruit and veggies into your diet can only do you good. The beauty of thriving on raw fruit and veggies lies in their pure simplicity – no labels to read to decide if they’re good for you or not, no worrying about nasty additives/colourants and preservatives and no fretting about the nutritional quality of the meal – its fruit and veg! You can’t go wrong! A patient was asking me for advice on how to live a healthier lifestyle the other day and I told her to focus more on eating a healthy diet as she is very overweight. She said that she would like to improve her diet, but can not face the prospect of having to read food labels on everything she eats before deciding whether it is acceptable or not. I told her I never read food labels at all! She was shocked, but the reason is simple – I live on wholefoods…whole, unprocessed fruit, veggies, nuts, seeds and occasionally some grains. None of these foods need labels – they are full of pure, cleansing, energising goodness….
Ok – enough rambling on and let’s get to business. This is my raw vegan take on a regular cereal. The banana slices and fruit bits substitute the cereal bites and the smoothie liquid takes the place of regular milk. You could use a nut milk or rice milk instead of smoothie liquid, but I like to use smoothie liquid as it adds more vitamins and tastes deliciously sweet at the same time.
Please note that this is not a recipe as such, but rather guidelines to give you some inspiration and ideas.
- ripe banana slices
- frozen berries of any kind (small round ones like blueberries or currants are particularly nice)
- Dried white mulberries
There are several options here:
- Banana milk Place a few frozen bananas in your blender and slowly add water until you reach a runny/milky consistency. Taste and add sweetener (like stevia or maple syrup) if needed.
- Spiced up Banana milk You could add cinnamon, vanilla, chai spice, maca….whatever flavour you would like.
- Chocolate milk Make banana milk and add raw cacao or cocoa powder to taste. I like to add a bit of maca to this too as I like the malty flavour that maca provides along with the cacao.
- Berry milk Add some frozen or fresh berries to your banana milk.
- Mango Date milk Add frozen mango and fresh dates to the banana milk and blend until smooth. The mango adds a sour/tart tang while the dates provide extra sweetness. My husband loves this combination. (I’m all for the chocolate milk…)
- Date milk If you want something really sweet, you can soak dates in water overnight. You can even chop up some brick dates and soak them in water. Brick dates don’t provide the same caramelly flavour of fresh medjool dates but they are still delicious and much cheaper, plus they are available all year round. Add the soaked dates, their soaking water and as much extra water as needed while blending until you have a nice smooth milk. I LOVE to add tons of raw cacao, a bit of vanilla and maca to my date milk to make a very rich, luxurious chocolate milk packed with calories:)
- Any seeds you have on hand – chia, pumpkin, sunflower…
- nuts – cashews especially
- goji berries
- dried cranberries
- raw cacao nibs
- chopped up cacao paste or dark chocolate
- chopped up raw brownie bites
- dessicated coconut
- chocolate sauce:D
- Little balls of peanut butter (really good in chocolate milk)…..etc etc etc
Slice your ripe bananas into little rings and put into a cereal bowl. Make your milk and pour it on top. Add any desired toppings.Enjoy in bed:)
I love pasta! Who doesn’t? But this pasta is particularly amazing because not only does it throw a party for your taste buds but it is FULLY RAW, overt fat-free, salt-free and you can whip it up in 10 minutes!
I do suggest that you invest in a spiraliser to make raw spaghetti if you are into healthy eating. Spiralisers are inexpensive and come with different blades so that you can turn a whole variety of veggies like carrots, sweet potato, butternut, cucumber, zucchini….etc etc etc..into gorgeous noodles in the size of your preference – angel hair, normal spaghetti thickness and thick. You can also use it to chop cabbage for a quick cold slaw. However, if you don’t have a spiraliser – you can still make this recipe by using a vegetable peeler to peel your zucchini into thin noodles. It doesn’t quite give the same pasta feel but it’ll do just fine and you can still enjoy this wonderful meal:)
- 7 VERY RIPE large red juicy tomatoes (yucky, flavourless, sour, unripe tomatoes will make for an aweful sauce)
- 1 large carrot
- 2 celery stalks (the stalks – not the leaves)
- 1/2 large red pepper, seeded
- 50g sundried tomatoes (if you have a vitamix, don’t worry about soaking them first. If not, first soak them in a little water for 2-3 hours, then drain the water and use.)
- 35g dates (any kind)
- 2 small/medium cloves of garlic
- nutritional yeast, freshly ground black pepper, spring onion as toppings
Spiralise (or use your veggie peeler) to make your desired amount of spaghetti. Set aside. Just remember that once the sauce is mixed through, the volume of pasta shrinks considerably so always make a bit more rather than less.
Now for the tricky part….Chuck all ingredients into your blender/vitamix and blend into a smooth sauce. Wow! “Cooking” a raw meal is hard work, hey?;)
Taste the sauce and tweak to your liking. Then pour it over the pasta and mix it through nicely with your hands. Leave the pasta and sauce to make friends for a few minutes, top with loads of black pepper, nutritional yeast and chopped spring onion and bring out the chopsticks because dinner is on the table!