Archive for the ‘Raw food’ Category

To be happy I need a generous daily dose of straight up greens, relatively unaltered and preferably raw. Here’s what it looked like today.

Kale and wakame salad.


  • 1 bunch kale, chopped
  • 20 gr wakame seaweed, rehydrated and drained well
  • 3 scallions, sliced thinly
  • 30 ml raw tahini
  • 30 ml toasted sesame oil
  • 30 ml wheat free tamari
  • 45 ml rice wine vinegar
  • 60 ml water
  • 15 ml sriracha hot sauce
  • 1 clove garlic
  • 3 cm piece of fresh ginger
  • 45 ml sesame seed

Clean and chop kale. Rehydrate wakame in plenty of warm water until tender. Drain well. Thinly slice scallions. Combine these 3 ingredients in a large salad bowl.

Put tahini, sesame oil, tamari, rice wine vinegar, water, sriracha, garlic and ginger in a blender and process until creamy and smooth. Pour the dressing on the salad, adjust seasoning to taste and sprinkle with sesame seeds. Let sit for an hour for flavours to combine.

Unlike many other salads, this one keeps well in the fridge overnight.

serves 6

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Do you see a pattern emerging here?… What can I say, tomatoes are in season and my tiny urban garden is bursting with them! This salad was homegrown except for the crunchy little Persian cucumbers. Grow your own food, it tastes so much better!

Cherry tomatoes and Persian cucumbers salad.


  • 500 ml (2 cups) cherry tomatoes
  • 500 ml (2 cups) persian cucumbers
  • one handful fresh lime basil leaves
  • one handful fresh mint leaves
  • 60 ml (1/4 cup) Extra Virgen olive oil
  • 15 ml (1 tbsp) apple cider vinegar
  • salt and freshly ground pepper to taste

Trim and cut the cucumbers in quarters length wise then slice across thickly. Cut the cherry tomatoes into halves. Roll up the basil leaves tightly and cut into thin strips. Repeat with mint. Combine all ingredients into a large salad bowl. Adjust seasoning to taste and serve.

Serves 4

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Choose smallest, most tender, violet or poivrade baby artichokes for this recipe. This smaller variety has almost no choke and the inner half is very tender and are entirely edible. They have a mild bitter taste with notes of hazelnut.

Baby purple artichoke salad


  • 16 baby artichokes cleaned and very thinly sliced
  • Vinegar or lemon juice for soaking
  • Zest and juice of a lemon
  • 60 ml (4 Tbsp) extra-virgin olive oil, more as necessary
  • 1 Purple shallots, minced
  • 60 ml (1/4 cup) Fresh flat-leaf parsley, chopped finely
  • Salt and pepper to taste

Wash the artichokes carefully. Remove the outer leaves, cut off the top 1/2 cm (1/4 inch). Slice thinly with mandoline. As each artichoke is finished, drop slices into a bowl of cold water with about 10 percent vinegar or lemon juice.

Prepare the vinaigrette:  In a bowl, combine the zest and lemon juice, olive oil, shallots. Reserve.

Remove artichoke slices from water and dry. Toss with vinaigrette. Sprinkle with salt, pepper and parsley and serve.

For a variation, you could had thinly sliced cultivated mushrooms to the artichokes and serve on a bed of aragula.

Serves 4

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For this easy last minute raw recipe, use a mandoline to slice 2 large summer squashes into thin ribbons. Dress with olive oil, minced garlic and salt. Let rest for 1-2 hours.

For the sauce, cut 350 ml (1 1/2 cups) of cherry tomatoes length wise. Toss with olive oil, minced garlic, lots of fresh basil, salt and pepper to taste.

To serve, drain the squash and separate between 2 plates. Cover with the sauce.

Serves 2

If you have 2-3 hours more, add coarsely chopped black olives and some crushed chili pepper to the tomato mixture and dehydrating for 2-3 hours until the tomatoes soften. This greatly improves the taste and texture of the sauce.

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These would go very well with the delicious Ghost of Mary cocktails we had this weekend.

The closest thing to a recipe:

Peel and thinly slice celery roots. Dress with a marinade made of olive oil, rosemary, garlic, a touch of agave nectar and a splash of apple cider vinegar. Add smoked sea salt and pepper to taste. Let sit for a couple of hours then spread on your dehydrator trays and dehydrate until very crispy, approximately 6 to 10 hours.

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Or pretending I’m in Rome.

Leafy greens are some of my favourite vegetables and I always love a good salad. This one’s quite the treat as the main ingredient is not only seasonal (nov-feb) but also only grown in Rome, which means it’s hard to come by, unless of course you live in Rome.


1 kg (2.2 lbs) puntarelle
8 dry cured black olives, pitted
3 fresh garlic cloves
juice of 1/2 lemon or white wine vinegar
extra virgin olive oil
salt & pepper to taste

Preparation of this delicious, crunchy and slightly bitter green is a bit of a pain and quite time-consuming but when I find this little treasure I’m happy to oblige.

Remove all outer leaves. Separate the shoots and using a sharp knife cut one by one, into thin ribbons. Then soak in cold water for 3-5 hours to curl.

Prepare a vegan version of the classic accompanying dressing by pounding in a mortar, garlic and olive until you have a paste. Add a good splash of lemon juice and plenty of very good olive oil.

Drain the puntarelle, dry with a kitchen towel or spin-dry carefully. In a bowl, combine the dressing and the puntarelle, tossing well. Allow to sit for about 30 minutes. Serve with more olive oil (if necessary), black pepper and sea salt to taste. Blood orange segments would make a nice garnish.

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More country vacation food…


The deers were kind enough to leave me some mesclum. No recipe here, just pretty greens.

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I’ve been experimenting with the “bacon” recipes that are floating around. Simple, easy to make and awesome in a tomato sandwich which is pretty much the only thing I can bother with these days.

The 1st one is the classic eggplant version. Nika explains the process very well on her site Raw & Simple. Make sure you slice the eggplant real thin and cure it well or you will be disappointed.eggplant baconzucchini bacon

This second one is a variation using zucchini. Faster since there’s no need to cure them first and crunchier. I think I prefer them. Try them both!

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My new addiction. Crunchy, salty and tasty.

Make  LOTS if you want any to keep because they shrink considerably and somehow disappear very quickly.

kale chips

It takes a minute to prepare and about 6 hours to dehydrate. No real recipe here just wash and dry at least 2 bunches of kale. Remove and discard the “bones” and cut the leaves in large pieces. Toss in a large mixing bowl with

  • 3 tbs good olive oil
  • 1 tbs balsamic vinegar or lemon juice
  • 1 tbs garlic powder
  • 1 ts smoked paprika
  • 1/2 ts cayenne pepper
  • 1 ts sea salt

Spread on dehydrator’s trays and dry for 4 to 6 hours until crispy. 2 bunches of kale will yield a large zip-lock bag full.

The only way people will know these (like all cruciferous vegetables) are loaded with stuff that’s good for you is if you tell them, which really isn’t necessary.

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sun dried tomatoes

It’s been much too hot to cook. I’ve had the dehydrator running on the terrace round the clock. Here are some half dried Italian plum tomatoes preserved in olive oil. Awesome in salads and sadwiches.

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Good mustard is ridiculously easy to make, just try. The only challenge here is waiting until it has matured and is ready to eat. I had half of bottle of flat Cava kicking around so I adapted this recipe but you’ll find loads more online to suit your fancy.

Champagne Mustard

1/2 c yellow mustard seeds
1/2 c brown mustard seeds
1/4 dry mustard
3 tbs organic raw agave nectar
1/2 ts salt
10 oz flat champagne
4 tbs unpasteurized organic apple cider vinegar

Place all ingredients in blender or food processor and mix until smooth. Stop frequently to scrape down the sides of the work bowl. Transfer to a jar with tight-fitting lid. Age in a cool dark place from 3 weeks to 4 months then refrigerate. When freshly made mustard is of atomic strength but not to worry, it mellows with age.

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Here’s an other ridiculously simple and tasty raw soup recipe.

Cream of asparagus soup

1 large bunch of young asparagus, trimmed
1/4 of a white onion, coarsely chopped
sea salt, black pepper and nutmeg to taste
500 ml (2 cups) freshly made almond milk (recipe bellow)

Thinly slice the tender part of 1/4 of asparagus. Reserve.

Put the remaining ingredients in the blender and process until creamy. Garnish with the reserved asparagus slices and serve.

Almond milk

250 ml (1 cup) of raw almonds
750 ml (3 cups) water

Soak almond overnight. The next day, discard soaking water and squeeze the brown peel off the almonds. Put the clean almonds and 3 cups water in a blender and process until creamy and smooth. Filter the mixture trough a very fine mesh nylon bag (a perfectly clean nylon stocking works fine) catching the milk in a bowl. Reserve the almond pulp for an other recipe. Voilà! Fresh, rich and creamy almond milk. 10 000 times better the the bland and thin store bought version.

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Not much of a recipe needed here, just shredded cabbage, raw vegan mayo and a sprinkle of caraway seeds.

But this home made and delicious raw vegan mayo really makes it. I had been experimenting worth all sorts of variations found on the internet and none made me happy. I wan going crazy looking for the right emulsifier. Lecithin, taste gross. Agar agar, wrong texture. Extra mustard was overpowering and unstable. I was loosing hope for decent mayo then it dawned on me: raw cashes. THE perfect emulsifier for this raw vegan version had been hiding in plain sight all along.

So please, do try to make you own mayo at least once. It’s so fast and easy you probably will never want the store bought stuff again.

Raw Vegan Mayo

125 ml (1/2 cup) raw cashews soaked over night
15 ml (1 tbsp) dijon mustard
1 clove garlic
15 ml (1 tbsp) lemon juice
250 ml (1 cup) extra virgen oil (I use 1/3 olive, 2/3 canola)
salt to taste

Put cashews, mustard, garlic and 50 ml oil in the blender and process until very smooth and creamy, cleaning the sides of the bowl down as needed.

While the blender is turning, add the remaining oil slowly in a thin and even stream. When all oil is added, add lemon juice and salt to taste. Refrigerate 2 hrs before using. Will keep one week in the fridge in an air tight container.

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Quinoa tabbouleh

Tabbouleh is a summer family favourite. Tomatoes warmed by the sun, fresh parsley and mint from the garden, it spells lazy picnic. I want summer so I made tabbouleh.

Quinoa tabbouleh

125 ml (1/2 cup) dry raw quinoa soaked overnight and drained
2 fresh tomatoes (the best you can find) chopped
1 small white onion chopped finely
1 large bunch fresh parsley chopped finely
1/2 bunch fresh mint chopped finely, a few nice leaves reserved for garnish
juice of 1-2 lemons
125 ml (1/2 cup) extra virgen olive oil (here I like an Arbequina varietal for its fruity, fresh and piquant aroma).
freshly ground black pepper and sea salt to taste

I sometimes add chopped Lebanese cucumbers and green onions to my taboulleh, giving it a nice crunchy texture.

Combine ingredients in a large bowl. Adjust seasoning to taste. Garnish with mint leaves. Let sit for an hour or more to allow flavours to combine nicely. Serve at room temperature.

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Ya an other raw soup. What can I say, I recently bought a fantastic new blender and I just can’t get over it!

Cream of Porcini mushroom soup

125 ml (1/2 cup) dried porcini mushrooms, soaked for an hour, soaking water reserved
freshly made almond milk (recipe bellow)
500 ml (2 cups) fresh button mushrooms, sliced, a few reserved for garnish
1 garlic glove
sea salt, black pepper and nutmeg to taste
fresh parsley, finely chopped

Filter the porcini’s soaking water. Put 250 ml (1 cup) of it in a blender with 500 ml (2 cups) almond milk, the porcini and garlic. Process until creamy. Add the button mushrooms and pulse a few seconds until finely shopped. Add salt, pepper and nutmeg to taste. Serve and garnish with a few slices of mushrooms and parsley.

Almond milk

250 ml (1 cup) of raw almonds
750 ml (3 cups) water

Soak almond overnight. The next day, discard soaking water and squeeze the brown peel off the almonds. Put the clean almonds and 3 cups water in a blender and process until creamy and smooth. Filter the mixture trough a very fine mesh nylon bag (a perfectly clean nylon stocking works fine) catching the milk in a bowl. Reserve the almond pulp for an other recipe. Voilà! Fresh, rich and creamy almond milk. 10 000 times better the the bland and thin store bought version.

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Still on my raw quick, just feels like the way to go after a long fast. I will post cooked recipes again soon though.

For now, here’s a super easy soup which turned out to be quite tasty.

Cream of Spinash and Rucola

1 large bunch of rucola (preferably the winter stuff which has a nice bite to it)
equal quantity of tender baby spinach
1/4 if a white onion, coarsely chopped
zest of half a lemon (plus a little more to garnish)
nutmeg to taste
salt to taste (try smoked Maldon as a finishing salt)
freshly ground black pepper to taste
just enough warm water to cover

Put all ingredients in a blender and process until smooth.

Hazelnut cream

125 ml (1/2 cup) raw hazelnut soaked overnight, peel removed
just enough water to cream
touch of nutmeg
touch of salt

Put all ingredients in a blender and process until smooth and creamy. Swirl into the bolws just before serving.

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More crackers and pâté. I’m on a roll.

Creamy tapenade

1 garlic clove, crushed
juice of 1 lemon
45 ml (3 tbsp) capers, chopped
250g (9oz) black olives, pitted
1/2 bunch fresh parsley, chopped
salt and freshly ground black pepper to taste
3 tbsp extra virgin olive oil
80 ml (1/3 cup) cashews soaked 6 hours

Put the cashews and just enough water to form a thick cream into a food processor and process until smooth. Add garlic, lemon juice, capers and process for about 10 seconds. Add the olives, parsley and olive oil and process untill you have a smooth paste.

Sundried tomatoes crackers

1 Litre (4 cups) whole flax seeds, soaked 4-6 hours
125 ml (1/2) Sundried tomatoes
80 ml (1/3 cup) Braggs Aminos
juice of 2 lemons
zest of 1 lemon
15 ml (1tbsp) Oregano

Soak flax seeds for 4 to 6 hours in purified water. Add all other ingredients and process in a food processor until you have a smooth dough. Using a silicon spatula, spread mixture as thin as possible on your dehydrator trays lined with a teflex sheet. Dehydrate at 43 C (110F) degrees for 6 hours. Cut to size then flip the crackers and remove the teflex sheet. Continue dehydrating until they are completely dry. Approximately 5-6 hours.

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A raw rework of a classic. I’m quite happy with the result here. The combination of textures and flavours work really well.


240 ml (1 cup) organic carrot pulp
15 ml (1 tbs) lemon juice
30 ml (2 tbs) olive oil
60 ml (1/4 cup) chopped parsley
60 ml (1/4 cup) finely chopped red onion
30 ml (2 tbs) dulse flakes
2 ml (1/2 tsp) smoked sea salt
2 ml (1/2 tsp) Spanish smoked paprika

Mix together all ingredients in a food processor for 2 minutes. Adjust seasoning to taste.

Cashew cream cheese

700 ml (3 cups) raw cashews
60 ml (1/4 cup) rejuvelac (see recipe below)
2 ml (1/2 tsp) salt

Soak the cashews in filtered water for 12 hours, then drain. Put the cashews in a blender or food processor and blend until smooth and creamy. Pour the mixture into a bowl and stir in the rejuvelac and salt, mixing well.

Put 3 layers of cheesecloth in a sieve over a bowl. Place the mixture on the cheesecloth and fold the excess cheesecloth over to cover the mixture. Leave in a warm place for 12 hours.

Remove from the cheesecloth and place in an air tight container. Refrigerate until firm. Keeps refrigerated for several days.


120 ml (1/2 cup) rye or wheat berries
Filtered water

Soak the grain over night. Rinse then lay the jar on its side to drain and leave the wheat to sprout for 1-3 days or until the roots are 1-3 mm long. Keep the jar covered with muslin and rinse periodically to prevent the grains from drying out, and to remove harmful organisms.

Fill the jar with water and ferment the culture for 1-2 days or until it has gone milky with a layer of froth on the surface.

Decant the liquid and refrigerate. Use immediately, or cover tightly and store in the refrigerator for up to 5 days. The same sprouts can be used 3 more times to make more rejuvelac.

Rye Lavash with caraway seeds and onion

240 ml (1 cup) sprouted wheat
240 ml (1 cup) sprouted rye
Braggs Aminos to taste
1 date
15 ml (1 tbs)  caraway seeds
1 onion chopped fine

Sprout wheat and rye for 1 day. Process wheat, rye and dates with a food processor until puréed. Mix in Braggs, onions, caraway seeds. Spread mixture as thin as possible on your dehydrator trays lined with a teflex sheet. Dehydrate at 43C (110F) degrees for 6 hours. Cut the crackers to size and flip them over. Remove the teflex sheet. Continue dehydrating until desired consistency.

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I’ve been craving seaweed. I think that’s my body demanding a boost of minerals, so here it is.


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Tom Kha Hed

Here’s my vegan and raw version of a Thai favourite.

Thai Coconut Mushroom soup

1/2 litre (2 cups) oyster, enoki, shitake or button mushrooms, sliced
1/2 litre (2 cups) Napa cabbage, chopped into bite size
125 ml (1/2 cup) cherry tomatoes, halved
2 zucchini cut into vermicelli with a spiral slicer
2 lemongrass stems, cut into 1 cm parts
60 ml (1/4 cup) of galanga, sliced
4 kaffir lime leaves
1 tbs sugar
2 tbs salt
3 tbs lime juice
2 tbs light soy sauce
1 bunch coriander, chopped
4 green onions chopped finely
finely chopped bird chilies to taste
1.5 litre (6 cups) of warm water
1/4 litre (1 cup) dried raw unsweetened coconut flakes

Clean and slice the mushrooms, halve the tomatoes and cut the cabbage into bite sized chunks. Cut the zucchini into vermicelli with a spiral slicer.

Place the water and the coconut flakes in a blender and blend for several minutes until smooth and creamy. Add the galanga, lemongrass, torn kaffir leaves, salt, sugar, soy sauce and the chillies to season to taste.

Add all vegetables. Serve and sprinkle individual bowls with coriander and chopped green onion.

This soup also works very well served hot.

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I couldn’t find vegan kimchi so I decided to make it. The process is super easy. Give it a try.

1 large Napa cabbage
2 tablespoons coarse salt
1 medium white radish (Daikon)
2 large carrots
4 scallions, sliced in 5cm batons, including the green part
4 cloves garlic finely minced
1/2 tablespoon very-finely minced fresh ginger
1/3 cup (80ml) white rice vinegar
3 tablespoons Korean chili pepper paste (gochujang)
2 tablespoons coarse Korean chili powder (gokchu garu) or substitute cayenne.

1. Remove the tough outer leaves of the cabbage and slice it lengthwise in half. Remove the core. Cut the cabbage into 5cm pieces. Toss the cabbage with the salt in a large non-reactive bowl, cover with towel and let rest at room temperature for 24 hours .

2. Chop up the white radish and carrots into small cubes and add to the cabbage. Cover with towel and let rest at room temperature for 24 hours turning mixture over a few times.

3. Mix together the vinegar, chili paste, garlic, chili powder and ginger in a large non-reactive bowl.

4. Add the cabbage in handfuls to the marinade, taking small bunches at the time and squeezing them of any excess water before adding them to the marinade. Mix the cabbage with the marinade, adding the scallions as well. Cover with towel and let rest for 24 to 72 hours more to ferment, stirring daily. Taste for sourness regularly.

5. When done to your liking, pack into a jar leave 1 inch head space. Chill for 4 days minimum before serving.

This it what it looks like at the start when the first 5 ingredients are assembled.

After fermenting for 48 hrs and adding the remaining ingredients.

And here it is bottled up after having fermented for 72 hrs.

Kimchi jjigae here I come!

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