Blog Change

To my two faithful followers and other non-follower-followers, I am letting you know that I now have a new active blog with regularly updated recipes. The address is yummyveganvittles.blogspot.com. While I still prepare some Nearly Raw Dishes, I found that I didn't have enough substance to continue this blog.

Please join me at Yummy Vegan Vittles for lots of exciting and healthy recipes.

Chocolate Chip Cookie Balls

Friday night the kids were begging for "cookies or brownies or something!" Quite frankly I didn't feel like heating up the oven and making a big batch of fattening cookies. I decided to try this concoction. It worked wonderfully! The kids loved them and begged for more. We ate about half and put the remaining half in the freezer until the next day. They were even better frozen!

2 large handfuls raw almonds, soaked and drained
4 dates, pitted
1/2 cup chocolate chips

Process the almonds and dates in a food processor fitted with an S blade, stopping to scrape sides as needed. When mixture has almost become a dough-like substance, add chocolate chips and process about 30 seconds more or until incorporated.

Using slightly wet hands, form the dough into balls. If your hands are too wet it will cause the balls to fall apart, but the mixture will stick to your hands if completely dry. Let cookie balls set for about 10 minutes before eating (if you can wait that long).

Note: This recipe would work with any soaked raw nuts. Experiment and see how you like it best. Next time I might try adding some raisins or coconut, too.

Veggie Tacos

This recipe is a little "less raw" than I generally like, but the boys loved it so much I just had to post it. Here I use TVP, or textured vegetable protein, for the taco meat. Until we relied less and less on processed foods TVP was a staple in my house because it is so amazingly versatile. You can buy it at health food stores and some emergency preparedness stores.

1 package 8" flour tortillas (or collard green leaves, see Tip below)
1 large portabello mushroom, sliced lengthwise
Braggs Liquid Aminos or raw soy sauce
1 large avocado, sliced lengthwise
1 to 2 large handfuls of spinach, thinly sliced
1 to 2 tomatoes, diced
1 cup TVP, reconstituted
Taco Seasoning to taste
*Sour "Cream" (recipe to follow)

Reconstitute TVP in 1 cup hot water for 10 minutes. You may need to add a little more hot water to ensure complete saturation. I prefer the beef-flavored TVP (but it is completely soy based and has no animal products whatsoever). Once reconstituted add taco seasoning to taste. Do NOT follow the instructions on the package - just add the seasoning. It will help absorb any remaining water in the TVP. Can be heated if desired.

Marinate mushroom slices in Braggs or soy sauce (just enough to cover the mushroom) for about 10 minutes, turning as necessary to completely coat.

Layer TVP mixture, mushrooms, avocados, spinach, tomatoes and sour cream in the center of the tortilla, folding ends over to make a taco. Tortillas fold easier without breaking if you heat them slightly before use. Serve immediately.

Tip: To make this recipe "more raw," you can use collard green leaves instead of tortillas. Simply cut out the stem from the tip to the end, which will leave two very pliable leaf-halves. This recipe is equally good with just the vegetables and no TVP (making it more-more raw), although the boys like the reminiscence of tacos, which is why I favor the use of TVP when cooking for the boys.

*Sour "Cream" - NOT a raw food, but much better for you than its dairy counterpart

Dairy sour cream is high in both fat and saturated fat, making it nightmarishly bad for you. This version of sour cream is not necessarily a health food (the health properties of processed soy are highly debated), but it's much better than the dairy-based stuff. And, I think, it tastes even better. Don't be scared of tofu.... it makes a great condiment.

1 package Mori-Nu Soft Silken Tofu (any brand is fine, but must be silken)
1 to 2 tsp. apple cider vinegar
1 to 2 tsp. lemon juice
Real Salt to taste

Blend all ingredients until combined. A small hand blender will work great, but if you don't have one, a regular blender or food processor works, too.

Natural and Artificial Flavor

Today I am not posting a recipe; rather, I'm discussing a rather disturbing article I read. The article is entitled Why McDonald's Fries Taste So Good, by Eric Schlosser. You can read his full article here.

In this article we go along with Mr. Schlosser as he explores the processed food industry. He discusses how flavors and colors are created to hook the American Shopper with the strength of a tractor beam (sorry, I'm a Star Trek fan). Billions of dollars are spent every year concocting aromas, smells, textures and colors that will attract the American eater. I couldn't even pronounce, let alone spell, the names of many of the chemicals that are used.

But the natural stuff is okay, right? WRONG! Check out this excerpt:

"One of the most widely used color additives -- whose presence is often hidden by the phrase "color added" -- violates a number of religious dietary restrictions, may cause allergic reactions in susceptible people, and comes from an unusual source. Cochineal extract (also known as carmine or carminic acid) is made from the desiccated bodies of female Dactylopius coccus Costa, a small insect harvested mainly in Peru and the Canary Islands. The bug feeds on red cactus berries, and color from the berries accumulates in the females and their unhatched larvae. The insects are collected, dried, and ground into a pigment. It takes about 70,000 of them to produce a pound of carmine, which is used to make processed foods look pink, red, or purple. Dannon strawberry yogurt gets its color from carmine, and so do many frozen fruit bars, candies, and fruit fillings, and Ocean Spray pink-grapefruit juice drink."

I don't know about you, but I am disinclined to eat anything red and processed. I'm sure there is a disturbing number of equivalents for each of the "natural" flavors. If using a dehydrated, smushed up bug is a food producer's way of giving the food "natural color," I think I'll pass.

I strongly encourage you to read this article. It just might change the way you think about processed food. I know it sure has me.

Delicata Squash Salad

I love squash. I eat zucchini raw all the time, but I haven't quite mustered the courage to try other squashes raw. I undercook them slightly, hoping they will retain at least some of their raw nutrient power. I saw the cutest little squash at the health food store the other day - the delicata squash. They cook up fast because they're so small, and they go great with other raw veggies. I got comments at work that it looked "gourmet." Who wouldda thought?

1 delicata squash
1 roma tomato, diced
1/2 raw zucchini, quartered and sliced
1 portabello mushroom, diced
1 tsp. raw sesame seeds
1 tsp. raw hemp seeds
1 tsp. raw pumpkin seeds
1 tsp. raw sunflower seeds
Raw Ranch or Raw Alfredo Sauce

Split delicata squash and remove seeds. Drizzle a small amount of olive oil on the squash, turn upside down, and bake for 15-20 minutes or until squash starts getting soft. Allow to cool until you are able to handle it.

Scoop squash out of shell and dice. Combine with all other veggies. Top with seeds. Add sauce.

Or, if you're not a huge fan of munching on raw seeds, put the seeds along with a teaspoon of flax seeds in a coffee bean grinder and process until they become a fine powder.

Yum!

Note: I made this as a lunch dish just for myself. It can easily be doubled, tripled, or more to make enough for a family.

Nuts and seeds: Sometimes the nuts and seeds I write about in my recipes can be a little difficult to find. I purchase mine in bulk from a natural foods or health foods store. Make sure the nuts and seeds you are purchasing are truly raw - if they're pasteurized, processed or roasted they have lost some of their nutritional value. I have never seen raw nuts and seeds at a mainstream grocery store (although there may be some out there that carry them). It's well worth a special trip for these healthy little vittles.

Apple Broccoli Salad

This is a great recipe for using up the broccoli stems, something I used to throw in the garbage. Sigh. Such a waste. Now, I use all of the broccoli - stems and florets. This one didn't get huge reviews at home, but it's one of my personal favorites. It's light, which makes it perfect for a picnic or barbeque.

1 large head of broccoli
1 medium apple
2 clementines, peeled
1/8 to 1/4 cup raw apple cider vinegar
3 to 4 T. raw soy sauce
Juice of one lime
1/8 cup hemp seeds
1/8 cup sunflower seeds
Real Salt to taste

Cut florets from broccoli and soak in a large bowl of water with about 1/4 cup apple cider vinegar or lemon juice (or any edible acid). This is the most effective way to clean broccoli, getting rid of dirt and little bugs you wouldn't otherwise see. You'll be amazed at what you find in the bottom of the water when it's finished. Can you say, "Ew!"?

Meanwhile, remove the tough outer layer of the broccoli stem with a vegetable peeler. Slice the broccoli using the slicing blade of your food processor. Put in a bowl. Core the apple and slice in the same way as the broccoli. Put in same bowl. Peel clementines and section, then put in bowl. When broccoli florets are finished cleaning (10 to 15 minutes), rinse with cold water, slice in food processor and put in bowl. Toss the veggies with lime juice, apple cider vinegar, soy sauce and salt, starting with the lower amounts and increasing according to taste. Toss in hemp seeds and sunflower seeds.

Note: Because of the edible acids (lime juice and vinegar), this will stay fresh in the refrigerator for a couple of days. Not that you'll need to keep it that long - it's totally yummy!

Macaroni and "Cheese"

Getting the boys to give up Macaroni and Cheese was absolutely NOT going to happen, despite being completely devoid of nutritional value. There's something addictive about that fluorescent orange powder. I came up with this healthier version of Macaroni and Cheese that doesn't glow.

1 cup raw cashews, soaked 45 minutes or overnight
1 T. white or yellow miso
1 T. cold pressed olive oil
1 tsp. Turmeric
1/2 tsp. smoked paprika
1/2 tsp. onion powder
1/2 tsp. garlic powder
Water

1 8oz package elbow macaroni noodles (whole wheat is best)

Put all ingredients except macaroni noodles in a blender. Add approximately 1/2 cup water, blending until smooth and creamy. Add more water as needed. The consistency should be thick as the sauce will thin out quite a bit when adding to noodles.

Cook noodles according to package directions. Drain, shaking rigorously to get rid of as much cooking water as possible. This is a great dish to add raw veggies - thinly sliced spinach, chopped raw tomatoes, thinly sliced zucchini, diced bell peppers and julienne carrots are wonderful options. Toss with noodles and pour in sauce, stirring to coat.

PS If you really like the fluorescent color of boxed macaroni and cheese, add more turmeric and paprika to darken the color of the "cheese."

Random Factoid: It is important to use cold-pressed olive oil. Olive oil that is heated and processed destroys the nutritional value, leaving behind an unhealthy mess.

Raw Ranch Dressing

My biggest objection to avoiding processed and creamy foods was giving up Ranch dressing. It's good on just about everything, and there's not another dressing I actually like on a salad. Through just a smidge of trial and error, I came up with this healthy version of Raw Ranch dressing.

1/2 cup raw cashews, soaked at least 45 minutes or overnight
1/2 fresh lime, squeezed
1 to 2 T. raw soy sauce
1 to 2 cloves garlic
1/2 tsp. dried dill (I know, not raw, so you can use fresh dill if you have it)
Real Salt to taste
Water

Place all ingredients in a blender and process on the highest setting until smooth. Start with just a little water and add more as needed to reach desired consistency. Also consider adding parsley for a little variety.

This amount will yield enough for three salads at dinner and some leftover for lunch the next day. This recipe will easily double and the leftovers will keep in the refrigerator for a few days. If keeping leftovers, shake gently as the lime juice seems to separate while being stored.

Note: The raw soy sauce adds a salty flavor, so use caution and taste often when adding the salt.

Fruit Tarts

Dessert! Quite possibly my favorite meal of the day, and definitely a favorite for the boys. I was concerned about all the sugar they were consuming in the form of brownies, cookies, and ice cream. This little beauty of a healthy dessert helps curb our cravings for the bad stuff. I dare you to stop at one tart!

1 large handful of raw almonds or mixed nuts, soaked overnight
2 to 3 dates (soaking optional)
1 1/2 cups any fruit, cut into small pieces
Drizzle of Agave Nectar

Drizzle agave nectar over the fruit and toss. Let stand while preparing the tart "crust."

Drain the nuts and dates, removing pits from the dates if they have them (I forgot to do this once - sort of wreaked havoc on my food processor). Place in a food processor with an S-shaped blade and process until the mixture starts to form into a ball. Add an additional date or two if the mixture is not forming into the ball shape. The actual amount of dates needed will depend on their size. You can add a little cinnamon, allspice, or other seasoning for variety.

Take small sections of the almond mixture, flatten, and build up the sides slightly. I recommend doing this on a sheet of waxed paper. Continue until you have used all the "dough" (this amount of nuts will yield about six tarts).

Scoop fruit into the center of each tart. Top with additional agave nectar, if desired.

Note: Agave nectar is a wonderful sweetener. It has a low glycemic index, which means it won't cause your blood sugar to spike. Agave nectar is very sweet, so you use less than other types of sweeteners.

Random Factoid: White sugar is bleached by filtering it with charred animal bones. If you're going to use regular sugar, I suggest Sucanat, which is a natural sugar. I do NOT recommend "raw" sugar as it goes through the "bleaching" process before molasses is added to give it the brown color.

Smoothies!

We couldn't have a discussion about Raw Foods without mentioning the Green Smoothie. As a staple breakfast food at our house, the boys love them. We get our fiber, protein and a hearty serving of fruits and vegetables to start our day. Green Smoothies can be made with any combination of fruits and greens, but this is our standard. Don't let the green color stop you - they're seriously amazing.

1/8 cup hemp seeds OR ground flax seeds
1 or 2 bananas
1 large pear (chop it in fourths and throw it in - no need to remove the seeds)
2 to 3 large handfuls of fresh spinach (or other greens like collard greens or kale - stems too!)
2 to 3 clementines

Put all ingredients in the blender and process on the highest speed. Then:

Fill the blender with about 6 ice cubes (cold smoothies just taste better) and whatever other fruit you can fit. Sometimes I'll throw in another handful of spinach, too. We use frozen blueberries, strawberries, and mangoes (although technically not raw because they're usually flash boiled before freezing, but these fruits tend to spoil more quickly so we prefer the frozen version), or fresh pineapple, apples, or more bananas. Get creative! One full blender makes three breakfast-sized smoothies.

Tip: Unless you're fortunate enough to own one of my most coveted possessions - the VitaMix blender - it's a good idea to put the softer fruits and greens at the bottom of the blender. It just mixes better this way.

Saucy Sauces!

Sauces are the key to making a delicious Nearly Raw Foods dish. Gone are the days when sauces meant heavy cream and thigh-thickening butter. Nuts, which contain "healthy fats," are the foundation for my creamy sauces.

Almost Alfredo Sauce

1 cup raw cashews, soaked at least 45 minutes (but overnight is better)
1/4 to 1/2 small onion
1 clove garlic, peeled
1/8 cup nutritional yeast (NOT a raw food, but adds a creamy, cheesy flavor)
1 tsp. Real Salt (more or less to taste)
1 to 2 T. Raw Soy Sauce (more or less to taste)
Water

Place all ingredients in a blender along with 1/2 cup water. Puree on highest setting until smooth, adding more water as necessary to meet desired consistency. We prefer a thinner sauce.

Serving Suggestion: Serve atop grated raw zucchini and carrots. A regular cheese grater with large holes works magic for making vegetable "noodles." Can also be served with a small amount of cooked spaghetti noodles (whole wheat noodles are better than the regular, starchy stuff) for picky eaters. Sprinkle with Hemp Seeds or Raw Sunflower seeds for an added nutritional boost.

Why soak nuts? There may be another reason for this, but the bottom line is that they simply process easier when soaked. The nuts absorb the water making them easier to puree into a creamy mixture. I've also heard that soaking, or "germinating," helps eliminate some unwanted compounds. Not real sure about this, though, so I'll stick to my "they're easier to process" answer.