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ALMOST RAW RECIPE:  Tortilla Lime Soup

I’ve never been a big fan of soup. But, in the past I found that a nicely prepared Chicken Tortilla Soup was crave-worthy.  Then again, once I moved to a ‘whole-food, plant-based’ lifestyle, I gave up eating my favorite soup.  So when I accidentally happened upon this recipe from Dr. Steven Gundry’s book “The Plant Paradox Cookbook” all of that changed. The big healthy dose of L-I-M-E juice in this recipe makes this soup truly magnificent. You can choose to keep the soup vegan (and by adding the optional avocado and cilantro), or you may choose to add some pasture-raised chicken to it. Just saying - the choice is always yours.

And here’s a startling observation -  Tortilla Soup is traditionally served with tortilla chips…..Due to my avoidance of corn and some of the oils used to make the chips, I skipped the “tortillas” in the Chicken Tortilla Soup.  So imagine how elated I was when I discovered Cassava Tortilla Chips by Siete. Give them a try with a big bowl of Tortilla Lime Soup on a rainy day and you’ll find a little bit of heaven and warmth.

INGREDIENTS:

¼ cup extra virgin olive oil

1 large yellow onion, diced

4 celery stalks, minced

3 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon sea salt

4 cups vegetable broth (I always prefer the low-sodium version)

2 cups diced tomatoes

2 cups kale, ribs removed, sliced thinly into strips

Juice of 4 limes

¼ cup cilantro, roughly chopped (plus a little extra for optional topping)

2 cups shredded cooked chicken, with skin removed  (optional)

1 ripe avocado, sliced (optional for topping)

INSTRUCTIONS:

Heat the olive oil in a large pot on medium-high heat.  Add the onion and celery and cook until tender and translucent. 3 to 5 minutes. Add the garlic, cumin, chili powder and salt to the pot and. cook, stirring frequently until garlic is fragrant, about 2 minutes.  Add the vegetable broth and tomatoes and cook, covered, for 15 to 20 minutes.  Remove cover and stir in the kale, chicken (if using), and lime juice.  Cook until the kale is wilted, about 3 to 5 minutes, then add the cilantro.  Remove from heat, taste and season if needed, and serve immediately topped with avocado slices and cilantro. 

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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rawfoodbetsy:

Raw Chipotle Sauce

If you love sauce, then you’re gonna fall crazy-in-love with this Raw Chipotle Sauce. Seriously!!!!! Since making it I’ve put it on my salads, in my burritos and tacos, gobs on my veggie burger, and I have even slathered it over steamed veggies and rice.  I’m telling you, there ain’t nothing this sauce can’t be paired with….except maybe your morning Smoothie. 

ingredients:

¾ cup cashews, soaked for 1 hour in hot filtered water, then drained

½ cup unsweetened nut milk (I used homemade almond milk)

2 Tablespoons lemon juice

¼ teaspoon sea salt

2 teaspoons maple syrup 

2 chipotle peppers in adobo sauce + 1 teaspoon adobo sauce (more or less to taste)

Pinch smoked paprika

1 Tablespoon avocado. grape seed, canola or olive oil for creaminess (OPTIONAL)

Instructions:

Add cashews to a small mixing bowl and cover with hot filtered water.  Let rest for one hour uncovered.  Then drain thoroughly.  

Add soaked & drained cashews in a Vita-Mix blender with ½ cup nut milk, lemon juice, sea salt, maple syrup, pepper + adobo sauce.  Blend on high until creamy and smooth, adding more almond milk (or filtered water) as needed to encourage blending.  Scrape down sides of blender as needed.  Taste and adjust seasoning as needed, adding more salt to taste, lemon for acidity, maple syrup for sweetness, and adobo sauce for heat.  If desired, add in the oil and blend well.  Serve immediately or refrigerate in a glass container with an air-tight lid. Leftover Chipotle Sauce will keep up to 5 days in your refrigerator.  But it likely won’t last that long because you’ll want to add it to everything!

Thanks to the Minimalist Baker for this fabulous sauce recipe!

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GUNDRY’S GREEN SMOOTHIE

My new favorite smoothie of late - from Dr. Steven Gundry’s book “Plant Paradox”, which is a fascinating read.  Just throw all the ingredients into your Vita-Mix blender and enjoy!

Ingredients:

1 cup romaine lettuce 

1 cup baby spinach

1 - 3 mint leaf sprigs, with stem

½ avocado

Juice of 1 lemon

1 individual pack of Stevia

½ cup ice cubes

1 cup filtered water

Instructions:

Place all of the ingredients in a Vita-Mix blender and blend until smooth. You can add more ice cubes or water to create the smoothie consistency you like.

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Peanut Butter Cacao Nib Cookie Bars

I needed a packable cookie bar F-A-S-T.  Something which would satisfy my husband’s sweet tooth and provide him energy and whole-food nutrition.  These easy-to-make Peanut Butter Cacao Nib Cookie Bars are just that. Even newbies can feel like a pro in the kitchen making these cookie bars because all you need is a food processor – and there’s no baking needed.

Ingredients:

1 cup shredded coconut

1 cup Hazelnuts

1 cup Medjool dates, pitted and soaked

4 Tablespoons extra virgin coconut oil, melted

¼ teaspoon vanilla bean powder (you can substitute vanilla extract)

2 pinches of Himalayan salt

½ cup creamy peanut butter

2 Tablespoons cacao nibs

2 Tablespoons chia seed (optional, I used white chia seed)

Instructions:

Pit and soak the dates in warm filtered water for 10 minutes to soften dates. Set aside for now.

Add the shredded coconut and hazelnuts to the food processor and grind into a coarse flour.  Set aside the flour in a bowl. Stir in the cacao nibs and chia seeds (optional) by hand. 

Drain the water from the dates then place the dates into the food processor. Add the melted coconut oil, peanut butter, vanilla powder and salt and process to make a date paste. Remove lid and add the flour mixture.  Process gently (I use the pulse button for this) until it combines to form a sticky cookie dough.

Line a loaf pan with parchment paper (or plastic wrap) and press the cookie dough into the pan using your fingers. Place the pan into the refrigerator or freezer for a few hours to harden the cookie bars prior to cutting.  Enjoy!

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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Creamy Avocado Dressing

Creamy Avocado Dressing

This recipe for Creamy Avocado Dressing is just about as easy as making your morning bowl of oatmeal with almond milk. Only five ingredients: avocado, cucumber, olive oil, honey and vinegar. 

Like you, I greatly prefer homemade salad dressings over bottled, but many people are clueless about how super easy it is to create salad dressings in their own kitchen. I’m hoping this recipe changes that for you.  You’re gonna love this dressing on your fresh green salad tonight.


Ingredients:

1 avocado, peeled and pitted

½ cucumber (about 1 ½ cups)

1/3 cup extra virgin olive oil

¼ cup honey

3 teaspoons apple cider vinegar (or substitute another kind of vinegar)

1 teaspoon sea salt

Instructions:

Throw all the ingredients into a high speed blender (I use a Vita-Mix blender).  Blend until creamy. Store in an air-tight glass jar with lid in the refrigerator. 

Betsy’s Hint:  Add more vinegar if you want the dressing to have more zing.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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Caesar salads are wonderful - but unless it is “veganized” it’s off limits for this whole-food,...
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Maple Muffins

It’s FINALLY raining here on the Central Coast (California) today and for the next couple of days.  That means instead of playing pickleball at the tennis courts, I’m in the kitchen doing some serious vegan baking.  The vegan cornbread is still in the oven, but these Maple Muffins just came out.  And they smell wonderful! They’re kissed with the maple syrup and sweet potato puree. This muffin recipe is from “The Happy Herbivore” book by Lindsay S. Nixon which has over 175 delicious fat-free and low-fat vegan recipes.

Ingredients:

1 ½ cup whole wheat pastry flour

2 teaspoons baking powder

1 teaspoon baking soda

2 teaspoons pumpkin pie spice

pinch of sea salt

1 cup sweet potato puree* (or you can substitute pumpkin puree)

1 cup unsweetened applesauce

¾ cup brown coconut sugar

¼ cup maple syrup

Instructions:

Preheat oven to 350 degrees.  Line your muffin pan with paper liners.  In a medium or large bowl, whisk flour, baking powder, baking soda, pumpkin pie spice and salt until well combined.  Add sweet potato puree, applesauce, coconut sugar and maple syrup, then stir until just combined. Spoon mixture into muffin cups ¾ full.  Bake for 18 to 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean.  Transfer to a wire cooling rack.

* NOTE:  You’ll find canned organic sweet potato puree next to the canned pumpkin in the aisle of your grocery market.  

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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Banana Hemp Cacao Nut Butter Spread

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“A balanced diet is a cookie in each hand.” - Chewy Oatmeal Raisin CookiesTry these...
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Blueberry Mango Breakfast Toast

This super-easy dehydrated recipe makes the most delicious, crunchy raw breakfast toast. You’ll always find this breakfast staple in my pantry ready for a morning smear of almond butter, banana, or avocado. The “bread” consists of three seeds that magically bind together when water is added - flaxseed, buckwheat groats and sesame seeds. The flaxseed packs this recipe with tons of omega-3 benefits for our bodies.

Ingredients:

2 ¼ cups filtered water

1 cup whole flaxseed (I’ve used golden flaxseed today)

1 cup buckwheat groats

¼ teaspoon sea salt

2/3 cup sesame seeds

½ cup dried blueberries*

½ cup dried mango*, snipped with kitchen scissors into small bits

Instructions:

Combine the water, flaxseed, buckwheat and salt in a medium mixing bowl and mix well.  Add the sesame seeds, blueberries and mango and mix well.  Set aside for 20 minutes, until the mixture becomes gelatinous from the flaxseed;  this helps the ingredients bind together into a dough.

Evenly spread a layer of dough about ¼ to ½ inch thick onto a 14 by 14-inch dehydrator tray lined with Teflex or ParaFlexx or parchment paper.  The dough will fill the entire tray. (NOTE: I like my Breakfast Toast thin and crunchy, so this recipe fills one plus another ½ tray because I spread the dough as thin as possible.) Dehydrate at 105 degrees for 4 - 8 hours. Remove from the dehydrator, flip the tray over, remove the Teflex and return the toast to the “bake” for another 8 hours or until desired texture. The drier the toast is, the crispier the crust, the chewier the dried fruit, and the longer will will keep. When completely dry, the toast will keep for a couple of months, as long as it stays dry.  

Substitutions: You can substitute any small bits of dried fruit in this recipe.  The original recipe by Ani Phyo, “Ani’s Raw Food Desserts”, calls for raisins and goji berries rather than blueberries and mango.  Change it up to make your tastebuds happy!

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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