Sunday, September 28, 2014

stuffed mushrooms with avocados

We made this vegan by using almond feta.

1 pound of mushroom caps
2/3 cup of balsamic dressing (1/4 cup vinegar, 1/2 cup olive oil, 2 TBS honey, salt, pepper)
1 TBS fresh squeezed lemon juice
1 tsp coarse ground salt
1 green onion, finely chopped
2 large ripe avocadoes
1/2 cup almond feta

1. brush off any dirt from the mushroom caps, removing stems
2. place caps in a container to marinate for dressing for 30 minutes
3. in a medium bowl, combine lemon juice, garlic, salt, onions and avocados, mashing until combined,
4. place the avocado mixture into a decorating bag or sealed plastic bag cutting away the corner with scissors.
5. remove mushrooms and arrange in a serving dish
6. squeeze the avocado mix filling each mushroom cap
7. sprinkle almond feta


The original recipe is

Friday, September 26, 2014

Gingered Apple and Baby Bok Choy Slaw

We were blessed with an amazing deal on bok choy, 9 baby heads for a $1.50. We are keeping this raw using raw almond instead of toasted. We also added the red pepper and 1 clove of garlic.
  • 1 cup almonds, roughly chopped
  • 9 heads baby bok choy (~ 3 cups chopped)
  • 2 apples, cut into matchsticks
  • 3 carrot, cut into matchsticks
  • 1/2 red bell pepper, cut into matchsticks
  • 2 fresh lemon, juiced
  • 1 clove of garlic, minced
  •  tbsp olive oil
  • 2 tbsp sugar (we use honey)
  • 3 tbsp fresh grated ginger
  • 1 tsp sea salt (to taste)
  • Freshly ground pepper
  1. Cut bok choy in half, lengthwise, removing stem and any bruised leafy tops. Rinse each half thoroughly and slice crosswise into thin strips. Rinse in a colander and spin or shake to remove the excess water.
  2. Cut apple, red pepper, and carrot into matchsticks and roughly chop almonds.
  3. In a salad bowl, mix lemon juice, oil, sugar, garlic, and ginger. Add apple and carrot matchsticks, bok choy and almonds and toss until fruit and vegetables are evenly dressed.
  4. Add salt and freshly ground pepper to taste.

Tuesday, September 23, 2014

Sweet Potato and Black Bean Enchilladas

We are doing so well with staying 95% raw that we are trying to change some of our favorite winter time recipes in to 95% raw. This was one of our favorite vegetarian winter recipe. We are using cooked black beans but everything else, including the sweet potatoes, are raw. The original recipe link is at the bottom.

  • 2 cups raw tomato sauce, we used the living lasagna sauce (leftovers from dinner the night before) 
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. dried oregano
  • 1 Tbs. extra virgin olive oil
  • 1 small onion, diced (1 cup)
  • 1 ½ lb. sweet potatoes, peeled and shredded (3 cups)
  • 1 cup diced tomatoes
  • 2 cup salsa 
  • 2 cloves garlic, minced (2 tsp.)
  • 1 15-oz. can black beans, rinsed and drained. 

  • 16 6-inch corn tortillas, We love the corn tortillas from Raw Food for Dummies
  • 2 limes, cut into wedges
  • 1 avocado, sliced
  • ½ cup raw cashew sour cream, for garnish
  • Cilantro sprigs, for garnish, optional
Queso sauce from
1. To make Sauce: Whisk to combine. Season with salt and pepper, if desired.
2. To make Filling: Combine all filling ingredients in a bowl.
3. To assemble Enchiladas: Spread 1/2 cup Sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining Sauce and queso fresco. Place in the dehydrator to warm.
4. Garnish with lime wedges, avocado slices, sour cream, and cilantro sprigs, if using.

Raw Queso dip

We altered this recipe to make it raw by using fresh tomatoes instead of canned and fresh green chili instead of canned. We will also serve it with raw crackers and raw sweet potatoes.

Healthy Queso Dip (Dairy-free, Soy-free)
makes about 2 1/2 cups
1 cup raw cashews*, soaked for up to 4 hours and drained
1/4 cup water
1 teaspoon sea salt
juice of half a lemon (about 1 1/2 tablespoons)
3 tablespoons nutritional yeast
1/8 teaspoon turmeric
1 cup diced tomatoes 
1/2 cup green chiles and onion
*Raw cashews have a very mild and neutral flavor that works well in this recipe. Try to avoid using roasted cashews, which have a stronger cashew flavor.
In a high-speed blender, or food processor, combine the first six ingredients. If more liquid is needed add another 1/4 cup of water.
Blend until a smooth and creamy “cheese” sauce is created. Feel free to add more liquid, if you like, but keep in mind that the diced tomatoes and chiles will also thin-out the sauce a bit.
Transfer the cheese mixture to a large bowl, then add in the diced tomatoes and green chiles. Stir well to combine.

Sunday, September 21, 2014

Buckwheat Seed Pizza Crust

We love this sprouted pizza crust. The recipe makes eight 4-inch crusts. The original recipe is from The Complete Idiot's Guide Eating Raw by M. Reinfeld, B. Rinaldi, and J. Murray page 212. We altered it by decreasing the copper from the sunflower seeds and adding more zinc through the pumpkin seeds.

1 cup buckwheat, soaked for at least 1 hour, rinsed and drained
1/2 cup sunflower seeds, soaked for at least 1 hour, rinsed and drained
1/2 cup pumpkin seeds, soaked for at least 1 hour, rinsed and drained
3 TBS ground flax seed
2-3 TBS fresh herbs (parsley, basil, oregano, thyme...) If using dried 2-3 teaspoons
1 TBS lemon juice
1/4 tsp salt
1/4 tsp black pepper
1 TBS nama shoyu or liquid aminos (Braggs or coconut)

Place all the ingredients in a food processor until it is a unified batter.
Scoop batter onto teflex lined dehydrator sheets into 8 equal portions Flatten dough into 4-inch circles. Dehydrate at 110 for 15-18 hours, flipping midway through and placing on the dehydrator screen.

We serve using the pesto from as our sauce. The topping we use is cherry/grape tomatoes and marinated Shiitake mushrooms from .

Friday, September 19, 2014

Raw Raspberry brownies

This is sooooooo good!!!
Raw Chocolate-Raspberry Brownie Bars (OMG Delicious!)
Serves 4-6
Ingredients for Base
  • 1 cup raw nuts (either almonds, macadamias or cashews work well. You can use one type or a mixture)
  • 1/3 cup cacao
  • 3 Tbsp. coconut oil, melted
  • 12 Medjool dates, pitted
Ingredients for Middle Later
  • 2 cups fresh or frozen raspberries
  • 2/3 cup raw cashews
  • 6 Tbsp. organic maple syrup
  • 1 Tbsp. coconut oil, melted
Ingredients for Top Layer
  • ½ cup of cacao butter
  • ½ cup of cacao powder
  • ¼ cup of organic maple syrup
Directions for Base
Add all ingredients to a blender and blend until all the ingredients are well mixed and the macadamias are crushed.
Add mixture to a lined tin, smooth out with a spoon and place in the freezer to set.
Directions for Middle Layer
Blend all but the coconut oil in a high speed blender until smooth.
Add coconut oil and blend until well combined
Add to the base and smooth over with a spatula or back of a spoon and place into the freezer for at least 1 hour.
Directions for Top Layer
Melt the cacao butter in a double boiler on low heat (I highly recommend shaving or chopping the cacao butter into smaller portions before adding to the double boiler).
Add the organic maple syrup to the double boiler and whisk until combined.
Whisk in the cacao powder.
When well combined pour over the middle layer and smooth over with the back of a spoon
Put back into the freezer and let it set completely (around 1 hour).
Remove from the tin, slice straight away and store in an airtight container in the freezer (I recommend the freezer as the raspberry layer softens easily).

Thursday, September 18, 2014

Raw Chocolate mint pie

We just saw a medical journal on how 4 Brazil nuts a month can lower one's LDL cholesterol and NOW a recipe with Brazil nuts. YUM!

Total making time: 30 minutes

Makes: One 6" Pie

3/4 cup pitted dates
1/2 cup almonds, ground
1/2 cup brazil nuts, ground
1/4 cup cacao powder
1/4 cup cacao nibs
1 teaspoon pure vanilla extract

1. In a food processor mix ingredients into a moist dough. It will press together easily and if not add 1 teaspoon of water if needed. Press this mixture into a 6" tart pan. Set aside in the fridge and make the filling.

2 cups cashews
1 avocado (if you don't want to use avocado use another 1/2 cup cashews)
1 cup mint leaves
1 cup water
1/3 cup + 2 tablespoons agave (we used 1/4 cup maple syrup)
3 tablespoons cacao butter, melted or soft
2 tablespoons coconut oil, melted or soft
5 drops of essential mint oil
1 teaspoon pure vanilla extract
1/4 teaspoon of Himalayan salt

1. In a high speed blender like a VITAMIX, combine all the ingredients. Taste it and add more mint oil if you would like it mintier!
2. Pour the filling on the crust and set in the freezer or fridge!

+ GLUTEN FREE, DAIRY FREE, SOY FREE, REFINED SUGAR FREE + (Mint) Good for healthy digestion, cleanses the skin, natural anti septic
+ (Cashews) 
Rich in Magnesium and Mineral Copper
+ (Cacao) 
High in Magnesium, Iron, Relaxes the muscles, excites the body, aids weight loss

Sunday, September 14, 2014

mango lime dressing

We are always looking for good, healthy salad dressings. This was too tart without adding two dates for us.

  • 2 cups of fresh or frozen mango
  • 1/3 cup of raw sunflower seeds or pumpkin seeds if copper is an issue or higher zinc is desired
  • Juice of ½ lime
  • 3 tbsp. raw apple cider vinegar
  • 1 cup of filtered water
  • ½ tsp. cumin
  • ¼ tsp. onion powder
  • 2 dates, pitted
  • Few dashes of black pepper
  • ½ tsp. salt

  • Directions: Combine all dressing ingredients in high powered blend and blend until creamy.

Artichoke Dip with raw veggies

This is so easy and so good from Dr. Hyman.
Next time we will add a cup of spinach to the mix to make a spinach/artichoke dip.



  1. Place all of the ingredients except the raw vegetables in a food processor and blend until smooth, 30–60 seconds or until desired level of creaminess. Chill and serve the dip with the raw vegetables. Any leftover artichoke dip can be refrigerated for up to 5 days. 

Monday, September 8, 2014

Hummus recipe

We combined a couple of our favorite hummus recipes to incorporate more vegetables in it as well as the benefits of beans while reducing the amount of oil.

2 peeled zucchini
1 red pepper
1 can chickpeas, drained
1 lemon, juiced
1 teaspoon cumin
1 teaspoon Celtic sea salt
freshly ground black pepper
3 tablespoon olive oil
1/4 cup tahini (no oil added)
4 cloves of garlic

process in food processor until smooth

Sunday, September 7, 2014

Fruit Glazed Nut Free Energy Bars

This nut free energy bar is from Fully Raw Kristina
We just love her recipes, especially since they are refined food free, including oils, and packed with fiber!!!
We love the reduced amount of protein in these compared to those with nuts.

makes 12
2 cups dried mulberries
2 cups dried figs
2 cups pitted dates
1 teaspoon cinnamon

place the ingredients in the processor and process until it makes a bar consistency
press into pan lined with paper (parchment, wax..) We used a  7x11 pan.
chill for several hours
cut into 12 bars

For the fruit glaze
1 cup cherries, or other berries
1 cup pitted dates

blend ingredients in a high speed blender
spread or drizzle over each bar.

The nutritional content per bar using raspberries is
Calorie: 270
Carbohydrates: 53 grams
Protein: 2 grams
Fiber: 11 grams

Saturday, September 6, 2014

September potluck

Our Raw Asian September Potluck was AWESOME !!!  We did a demo for making California rolls.

sprouted rice
mock tuna
sunflower greens
avocado, thinly sliced
carrot, thinly sliced
cucumber, thinly sliced
nori sheets
tamari sauce

4 zucchini spiralized

3 tablespoons extra-virgin olive oil
2 tablespoons liquid aminos
3 tablespoons agave syrup
1 tablespoon apple cider vinegar
1 tablespoon grated ginger
1 teaspoon minced garlic

whisk together the sauce ingredients and toss with noodles. The sauce will keep for 4 days. The tossed noodles will keep for 2 days.

"Ani's Raw Food Essentials" by Ani Phyo, page 225


1/2 C thinly sliced onion
1 C sliced shitake mushrooms
1 tablespoon Nama Shoyu or Bragg Liquid Aminos (I used Bragg)1/2 C julienned carrots
1/2 teaspoon minced garlic
1 teaspoon agave syrup (I used maple syrup)
2 tablespoons toasted sesame oil
1 (12-ounce) package kelp noodles (in the Asian store on Kildaire they are in the refrigerated section and labeled seaweed noodles)
1 C spinach well packed

Place the onion and mushrooms in a large mixing bowl and toss with the Nama Shoyu until mixed well.  Set aside for at least 15 to 20 minutes to marinate and soften.

Add to the marinade the carrots, garlic, agave, and sesame oil.  Mix well.  Add the noodles and spinach, and toss to mix well.

We are combining several raw miso soup recipes to get the one we liked best.
Will keep for 1 day in the fridge.

"Ani's Raw Food Essentials" by Ani Phyo, page 224


mushroom marinade:
3 cups shiitake mushrooms sliced
2 tablespoons coconut aminos
3 tablespoons olive oil

soup base:
3 tablespoons chickpea miso
1 inch ginger, minced
2 garlic clove, minced
4 cups filtered water

remaining ingredients:
1/4 cup chopped scallions
1 jicama,  diced

1. marinade the sliced mushrooms in the coconut aminos and olive oil, a minimum of 15 minutes
2. combine all the soup base ingredients in a high speed blender
3. pour the soup base over the marinaded mushrooms, scallions and jicama.
4. serve






4 frozen bananas
1 small frozen pineapple
2 cups frozen blueberries
2 cups frozen straberries
1 bunch spinach
1 1/2 cups almond milk

apples, peaches and grapes


October, November, and December we are preparing for the holidays. October, our theme is appetizers, November, main and side dishes, and December desserts.