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Overview
Raw chef Rachel Carr brings you all the recipes, tips and tricks you need to make exceptional raw vegan meals you’ll fall in love with. Each recipe in this must-have raw food guide helps you pair the freshest produce with nutritious nuts and seeds for meals that leave you feeling vibrant and energetic, such as:
• Cucumber Spring Rolls
• Raw Wok Vegetable “Stir-Fry” Noodles
• Almond and Sun-Dried Tomato Hummus Wrap
• Walnut-Chorizo Tacos with Kiwi Salsa and Guacamole
• Nachos with Bell Pepper Chips
• Freekeh Risotto with Roasted Trumpet Mushrooms
• Piña Greenlada Smoothie
• Pumpkin Seed and Cilantro Pesto Pizza
• Cauliflower Steak with Chimichurri
Enjoy a wide variety of stand-out meals and snacks that lay a solid foundation for a healthful, veggie-focused lifestyle. While many dishes are completely raw, some recipes are cooked to maximize the nutritional value—and tastiness—of the ingredients, making them perfect for today’s modern approach to eating intuitively. No matter which recipes you choose, you’re guaranteed wholesome meals your body will thank you for.
Product Details
| ISBN-13: | 9781624147258 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 04/23/2019 |
| Pages: | 192 |
| Sales rank: | 899,299 |
| Product dimensions: | 7.44(w) x 9.42(h) x 0.46(d) |
About the Author
Read an Excerpt
CHAPTER 1
Breakfast of Champions
Starting the Day Off Right
One of the questions that I get most often is, "What do you eat for breakfast on a raw vegan diet?" I try not to skip breakfast completely, as I will end up ravenously hungry. That's why it's a good idea to have some go-to recipes that you can whip up. Smoothies are one of my favorite things to grab on busy mornings (try the All Day Energy Smoothie). Sometimes, however, you might want to throw a fancy brunch for your friends and family, make something special for a holiday morning or have something a little more substantial to keep you going. Don't worry, I've got you covered!
If you're in a hurry but want more than a smoothie, try making a batch of Cranberry–Almond Power Muffins orBrazil Nut–Chocolate Apricot Bars. These will keep for weeks in your refrigerator and contain tons of healthy fats and protein. To get a little more fancy-schmancy, whip up some Spinach, Leek and Sun-Dried Tomato Quiches or aCoconut Yogurt Parfait. The important thing is that you choose what is best for you and what provides your body with the fuel it needs and helps you reach your personal goals.
Gooey Cinnamon Rolls with Cinnamon-Date Filling
Cinnamon rolls are one of those decadent treats that remind you of childhood — gooey and warm, sweet and full of spice. This raw vegan version will make that morning cup of joe taste even better, because there's no guilt! I love to eat these straight out of the dehydrator or oven, when the icing is still nice and soft on the warm rolls. These rolls are completely gluten-free! I recommend that you roll out the dough between two pieces of plastic wrap on your cutting board. The dough is very sticky.
Makes 12 rolls
Cinnamon-Date Filling
1/3 cup (78 ml) raw honey, agave nectar or pure maple syrup
1 tbsp (7 g) ground cinnamon
½ cup (76 g) raisins
½ cup (89 g) dates
Dough
1 cup (95 g) almond flour
1 cup (178 g) buckwheat groats, soaked in water for 30 minutes, then rinsed
¼ tsp salt
1 tsp ground cinnamon
¼ cup (60 ml) coconut oil
1 apple, cored, peeled and diced
2/3 cup (90 g) flax meal, plus more for rolling (see Notes)
½ cup (118 ml) water, or as needed
2/3 cup (100 g) raisins, soaked in water for 1 hour, then drained
Coconut-Vanilla Icing
½ cup (56 g) cashews, soaked in water for 2 hours, then rinsed
¾ cup (115 g) young Thai coconut meat
1/3 cup (83 ml) agave nectar
2 tbsp (30 ml) melted coconut oil
¼ tsp vanilla extract Pinch of salt
For the cinnamon–date filling, in a blender or food processor, combine all the filling ingredients and blend until smooth.
For the dough, in a food processor, combine the almond flour, buckwheat groats, salt, cinnamon, coconut oil, apple, flax meal, water and raisins. Puree until smooth, adding the water little by little as needed to create a doughlike texture. Turn out the dough onto a cutting board that has been covered in plastic wrap and dusted with flax meal. Cover the dough with another sheet of plastic wrap and roll into a 9 x 12–inch (23 x 30.5–cm) rectangle. Remove the plastic wrap covering the top of the dough and spread the cinnamon–date filling over the dough rectangle. Carefully roll up the dough into a large cylinder, using the bottom piece of plastic wrap to help you roll it evenly and firmly. Transfer the roll to a plate and place it in your refrigerator until firm, about 2 hours.
Remove the dough from the refrigerator and slice into a dozen 1-inch (2.5-cm)-thick slices. Place on nonstick sheets or parchment paper in your dehydrator and dehydrate for 2 hours at 115°F (46°C). After 2 hours, flip and dehydrate for 2 more hours.
For the icing, blend the cashews, coconut meat, agave, coconut oil, vanilla and salt. Transfer into a pastry bag and swirl onto the finished rolls.
notes: Flax meal is made by grinding whole flaxseeds in a grinder or blender. You can simply place the seeds in a dry blender and process for about 30 seconds and you will have freshly ground flax meal.
If you don't have a dehydrator, never fear! You can use your oven very easily to dehydrate these cinnamon rolls. Simply set your oven to its lowest setting (around 180 to 200°F [82 to 93°C] or on warm) and leave the door cracked open to prevent condensation. Because the oven will be warmer than a dehydrator, check your rolls every hour to check their doneness and make sure they're not getting too dry.
Vanilla Chia Pudding withFig and Raspberry
Chia seeds are incredibly grounding and satisfying if you eat lots of fruit in the morning. Their essential fatty acids keep you energized for hours and help keep your blood sugar steady. Chia pudding is extremely flexible and can take on many different flavors: try adding turmeric, cinnamon or matcha. I have used figs and raspberries here, but feel free to use whatever fruit you have on hand.
Serves 2
1 cup (236 ml) unsweetenedCashew Milk or other nut milk
¼ cup (30 g) chia seeds
1 tbsp (15 ml) agave nectar or maple syrup (optional)
¼ tsp vanilla extract Pinch of salt
2 to 3 fresh figs, sliced, for garnish
½ cup (61 g) raspberries, for garnish
¼ cup (30 g) Apple-Cinnamon Buckwheat Granola, for garnish
In a glass, combine the cashew milk and chia seeds and stir. Add the agave (if using), vanilla and salt and stir again. Taste and adjust the seasoning, if desired. Allow the mixture to stand for 30 minutes to thicken. Refrigerate for 1 hour to chill, or overnight. To serve, garnish with the sliced figs, raspberries and granola.
Apple-Cinnamon Buckwheat Granola with Cashew Milk
I keep granola on hand all the time — as a snack or as a healthy, nutritious breakfast. This raw version is a great beginner dehydrator recipe and is very low in fat. I especially enjoy this as a topping for desserts, smoothie bowls and smoothies for extra crunch and dimension.
Serves 2
Cashew Milk
¼ cup (34 g) cashews (or almonds, soaked 2 hours and rinsed for almond milk)
1 cup (236 ml) water
Apple-Cinnamon Buckwheat Granola
3 dates, pitted
½ cup plus 2 tbsp (148 ml) water, divided
1 cup (283 g) raw buckwheat groats, soaked for 2 hours, then drained and rinsed thoroughly
½ cup (68 g) seeded and chopped apple
1/3 cup (60 g) sunflower seeds, soaked in water for 2 hours, then drained and rinsed
1/3 cup (60 g) pumpkin seeds, soaked in water for 2 hours, then drained and rinsed
2 tbsp (12 g) ground flaxseeds
1/3 cup (58 g) dried cranberries
1 tbsp (15 ml) melted coconut oil
1 tsp ground cinnamon Pinch of ground nutmeg Pinch of salt, or more to taste
To Serve
1 cup (148 g) fresh blueberries
1 cup (166 g) hulled and sliced fresh strawberries
For the cashew milk, in a blender, combine the cashews and water and blend for about 30 seconds on high speed. Strain in a fine-mesh colander and keep refrigerated until ready to use.
For the granola, in a blender, combine the dates and ½ cup (118 ml) of the water and puree to form a slurry. Transfer to a mixing bowl. Add the soaked buckwheat groats, apple, sunflower and pumpkin seeds, flaxseeds, dried cranberries, coconut oil, cinnamon, nutmeg and the remaining 2 tablespoons (30 ml) of water. Mix well, add the salt and adjust the seasoning as desired. Add more sweetener, if necessary.
Spread the mixture onto a solid nonstick dehydrator sheet and dehydrate at 115°F (46°C), stirring once or twice throughout the dehydration time, for 10 to 12 hours, or until the granola is sticky but adhering firmly.
Store in a sealed airtight container until ready to use; this will help maintain crunch and texture. Serve with the cashew milk and fresh berries. Make sure to eat immediately after adding the nut milk, as the cereal will begin to lose its crunch.
notes: If you do not have a dehydrator, you can bake this in the oven on a parchment-lined cookie sheet for 2 to 3 hours at 200 to 250°F (93 to 121°C), making sure to check and stir periodically so it bakes evenly.
Buckwheat groats are a type of seed that are often cooked like a grain. Kasha is toasted buckwheat groats. Untoasted groats are commonly sold in the bulk section of your health food store. If you can't find them, you can substitute rolled oats or kasha.
All Day Energy Smoothie
All the flavors of American breakfast in an easy, grab-and-go smoothie! Something I like to do with smoothies is to get 16-ounce (475-ml) deli containers and pre-portion all the ingredients, except the liquids, and freeze them as a ready-to-go smoothie kit. Then, all you do is pull one out of the freezer, pop it into a blender, add the liquids and go. You can do this with green smoothies as well, and just add your fresh greens right before blending.
Serves 1
¾ cup (177 ml) filtered water
3 tbsp (15 g) rolled oats, plus more for garnish
1/8 cup (14 g) cashews, soaked in water for 1 hour, then drained and rinsed
1 banana (frozen is okay), plus a second banana, chopped, for garnish
1 date
1 tbsp (8 g) flaxseeds
¼ tsp ground cinnamon
¼ cup (38 g) hulled and chopped strawberries, for garnish
In a blender, combine the water, oats, cashews, banana, date, flaxseeds and cinnamon. Blend until smooth. Serve immediately, topped with a chopped banana, chopped strawberries and additional oats.
note: Use certified gluten-free oats if you have a gluten sensitivity, or replace them with sprouted quinoa or buckwheat.
Blueberry Açai Bowl
Açai bowls make a nice change from smoothies or cereal. Full of antioxidants and vitamin C, this one will give you energy all morning. Sometimes I like to add almond milk to the smoothie base for a richer texture, but using coconut water as I did here is a lower-calorie option. You can really pile on the toppings with smoothie bowls like this one — I like to add coconut, nuts, seeds and chia. The more toppings, the better!
Serves 1
Açai Sorbet
1 (3.5-oz [100-g]) packet açai puree (such as Sambazon smoothie packs)
½ cup (118 ml) coconut water
1 tbsp (15 ml) melted coconut oil (optional)
1 frozen banana
½ cup (70 g) frozen blueberries
Garnishes
2 to 3 fresh strawberries
1/8 cup (15 g) fresh blueberries
1 or 2 fresh figs, sliced
1 tbsp (14 g) Apple-Cinnamon Buckwheat Granola
In a blender, blend the açai with the coconut water until smooth. Add the coconut oil, frozen banana and frozen blueberries and blend until everything is smooth. Spoon the mixture into a bowl and garnish with fresh fruit and buckwheat granola.
note: You can make the bowl and keep it in your freezer for up to an hour before serving.
Spinach, Leek and Sun-Dried Tomato
Quiche withBuckwheat Flax Crust
Quiche is an elegant dish to serve for a special brunch or lunch. Try this dish with a chilled cucumber soup and a light citrusy salad for a perfectly light meal.
Makes four 4-inch (10-cm) tarts
Buckwheat Flax Crust
1 cup (180 g) raw buckwheat groats
2 tbsp (11 g) ground flaxseeds (see Note)
1 tbsp (8 g) nutritional yeast
¼ tsp salt
¼ cup (60 ml) filtered water
1 tbsp (15 ml) fresh lemon juice
1½ tsp (2 g) psyllium powder
"Egg" Custard
1 yellow summer squash
¼ cup (60 ml) water
½ cup (70 g) sunflower seeds
¼ cup (144 g) chopped onion
½ tsp salt
3 tbsp (12 g) psyllium powder
3 tbsp (26 g) nutritional yeast
2 tbsp (30 ml) fresh lemon juice
1 tbsp (17 g) miso Pinch of freshly ground black pepper
Vegetable Filling
2 cups (60 g) baby spinach
½ cup (175 g) leek, thinly sliced
1/8 cup (7 g) sun-dried tomato
¼ tsp salt
1 tbsp (15 ml) olive oil
For the crust, soak the buckwheat groats for 1 hour and then rinse until the water runs clear. After draining, put them in a food processor and puree about 2 minutes. Add the remaining crust ingredients and process more until a smooth dough is produced. Remove from the food processor, divide dough into 4 balls and set aside while you prepare your tart pans. I used 4-inch (10-cm) tart pans with removable bottoms, which were about ¾ inch (2 cm) high.
First, line the bottom and sides of the tart pan loosely with plastic wrap. Take a ball of the dough and press it into the bottom of the pan. Take another piece of plastic wrap and drape it on top of the pan and begin to push the dough into a crust shape in the bottom of the pan and up the sides. The dough is very sticky, and I have found that using plastic wrap on top helps keep it from sticking to your hands while you shape the dough and lets you create a smooth and even crust fairly quickly. The crusts should be no thicker than ¼ inch (6 mm) or taller than 1 inch (2.5 cm). When done forming the dough, remove the top layer of plastic and use a spatula or butter knife to smooth the top edge. Finish forming all the crusts and place them in your dehydrator for 2 hours at 115°F (46°C). After 2 hours, remove the crusts from the molds and place them back in the dehydrator for another 2 hours. Remove the finished crusts from the dehydrator.
For the "egg" custard, peel and chop the summer squash into large pieces and place in a blender. Add the rest of the custard ingredients to the blender and blend until smooth and creamy. Set aside until ready to assemble the quiches.
For the vegetable filling, in a mixing bowl, combine the spinach, sliced leek and sun-dried tomato. Add the salt and olive oil and toss well until thoroughly coated. Add the custard and mix well. Divide the mixture equally among the crusts and fill each crust. Each should be filled all the way to the top as the crust will shrink after being cooked in the dehydrator. Place all the filled quiche crusts back in the dehydrator and dry at 115°F (46°C), rotating them on the tray halfway through the drying time so they dry evenly, for 2 to 4 hours, depending on how done you would like them to be.
These can be made ahead of time and either frozen or refrigerated and reheated later in the dehydrator for about 1 hour at 115°F (46°C). Serve with a salad.
note: To grind the flax for the crust, you can simply put it in your blender and process it for a few seconds, and it will be ground up very quickly. It's okay to have a few whole seeds here and there in the mixture.
Cranberry–Almond Power Muffins
Make a batch of these at the beginning of the week and keep them in a resealable plastic bag in your fridge so you always have something healthy to take on those busy mornings. I am not much of a breakfast person, so I love to have these as an afternoon snack. I like to play around with the fruit to change the flavor — currants and raisins work equally well.
Makes 8 to 10 muffins
1 cup (96 g) almond flour
1 cup (112 g) walnuts
1 cup (80 g) rolled oats
½ cup (118 ml) date syrup, pure maple syrup, agave nectar or brown rice syrup
1 cup (180 g) dried cranberries
3 tbsp (45 ml) smooth almond butter
2 tbsp (30 ml) melted coconut oil
1 tbsp (8 g) ground cinnamon
½ tsp vanilla extract Pinch of sea salt
Line a muffin pan with 8 to 10 paper cupcake wrappers. Set aside.
In a food processor, combine the almond flour, walnuts and rolled oats and process until finely ground. Transfer to a mixing bowl. Add the date syrup, cranberries, almond butter, coconut oil, cinnamon, vanilla and salt. Mix well with a wooden spoon until everything is well combined and a dough is formed.
Spoon about 2 tablespoons (30 g) of the dough into the prepared cupcake papers. Push the dough into the paper until it looks like a little muffin. Continue until all the dough is used, which should make 8 to 10 muffins. Remove the muffins from the pan carefully and place on a dehydrator tray. Dehydrate for 8 to 12 hours at 118°F (48°C).
Drizzle with some of the Coconut-Vanilla Icing from theGooey Cinnamon Rolls if desired. Keep refrigerated for up to 2 weeks.
Brazil Nut–Chocolate Apricot Bars
If you don't have time to sit down for breakfast, grab one of these bars on your way out the door, and you'll have energy all morning long. Although you can use almost any nuts to make these bars, I love to use Brazil nuts because they are a nutrition powerhouse. Packed with selenium, Brazil nuts are known to improve your sexual performance, protect against cancer and boost your metabolism. They also help fight inflammation and are high in vitamin E, both properties that help boost the beauty of your skin. Yes, please!
Makes 6 to 8 bars
Brazil Nut–Chocolate Apricot Bars
2 cups (234 g) Brazil nuts (or you can use walnuts, pecans, pistachios, etc.)
1 cup (83 g) chopped dried apricots (unsweetened and unsulfured, if possible)
Pinch of salt
1 tsp ground cinnamon
1 tbsp (15 ml) date syrup or pure maple syrup (optional)
2 tbsp (30 ml) water
Chocolate Glaze
½ cup (55 g) raw cacao powder
½ cup (118 ml) melted coconut oil
2 to 3 tbsp (30 to 45 ml) pure maple syrup Pinch of Himalayan pink salt
For the bars, in a food processor, pulse the Brazil nuts until they are broken up into small pieces. Add the apricots, salt and cinnamon to the processor. Pulse until the apricots are well incorporated and the mixture begins to stick together. Add the date syrup, if using, and water and pulse again. Form the mixture into bars or balls and place in your dehydrator for 2 hours at 118°F (48°C).
(Continues…)
Excerpted from "Modern Raw"
by .
Copyright © 2019 Rachel Carr.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 9
Breakfst of Champions
Starting the Day Off Right 13
Gooey Cinnamon Rolls with Cinnamon-Date Filling 14
Vanilla Chia Pudding with Fig and Raspberry 17
Apple Cinnamon Buckwheat Granola with Cashew Milk 18
All Day Energy Smoothie 21
Blueberry Acai Bowl 22
Spinach, Leek and Sun-Dried Tomato Quiche with Buckwheat Flax Crust 25
Cranberry-Almond Power Muffins 26
Brazil Nut-Chocolate Apricol Bars 29
Coconut Yogurt Parfait with Nuts, Seeds and Fresh Berries 30
Upgrading Dinner
Raw Vegan Classic Entrées 33
Zucchini Lasagna 34
Cheesy Kelp Noodles 37
Raw Wok Vegetable "Stir-fry" Noodles 38
Thai Almond Noodles 41
Teriyaki Kebabs 42
Bibimbop-Korean Cauliflower Rice Bowl 45
Corn Tostadas with Mexican Slaw and Sunflower Frijoles 47
Almond and Sun-Dried Tomato Hummus Wrap 51
Meze Platter with Spicy Beet Salad, Fig Pate, Flax Crackers and Cucumber Raita 52
Sweet Red Thai Coconut Curry with Zucchini Noodles, Pineapple, Tomato, Sprouts and Cashews 55
Summer Vegetable Chili 56
Walnut-Chorizo Tacos with Kiwi Salsa and Guacamole 59
Raw Eggplant Manicotti 61
Pumpkin Seed and Cilantro Pesto Pizza 65
Hawaiian Mushroom Pizza with Pineapple and Sun-Dried Tomato Sauce 66
Spaghetti and "Mealballs" 69
Fresh Corn and Mushroom Tamales with Chipotle Salsa 70
Some Like It Hot
Nourishing Lightly Cooked Vegan Entrées 73
Mushroom Scallops with Nasturtium Kombu Pesto 74
Cauliflower Steak with Chimichurri 77
Portobello Steak with Red Wine Sauce and Garlic Mashed Cauliflower 78
Green Goddess Bowl 81
Celery Root, Mushroom and Sweet Potato Shepherd's Pie 82
Freekeh Risotto with Roasted Trumpet Mushrooms 85
Gluten-Free Mac and Cheese 86
Body Ecology Bowl 89
Lenlil-Mushroom Soup 90
Getting Your Greens
Nutrient-Packed Raw Salads, Soups and Appetizers 93
Cucumber Spring Rolls 94
Cauliflower-Chia Nori Rolis 97
Caponata Bruschetta 98
Nachos with Bell Pepper Chips 101
Warm Asparagus with Avocado Hollandaise, Chive Oil and Radish 102
Cauliflower Samosas with Mango Chile Chutney and Cucumber Raita 105
Cucumber-Coconut Bisque with Chili and Lime 106
Celery-Apple Gazpacho with Slivered Almonds 109
Miso Soup 110
Cream of Watercress Soup 113
Cream of Mushroom Soup 114
Little Gem Caesar Salad 117
Summer Corn Succotash 118
Tangerine, Grapefruil and Avocado Salad with Arugula and Lemon Poppy Seed Vinaigrette 121
Waldorf Salad 122
Rainbow Chopped Salad 125
Nicoise Salad with Sunflower "Tuna" Paté 126
The River of Life
Healthy Juices and Smoothies 129
Green Forever Smoothie 130
Liquid Sunshine Smoothie 133
Chunky Monkey Smoothie 134
Pina Greenlada Smoothie 137
Wake Up Bulletproof Smoothie 138
Aloe Margarita 141
Watermelon Agua Fresca 142
Cocumber-Mint Agua Fresca 145
Go-with-the-Flow Juice 146
Fields of Green Juice 149
Ayurvedic Elixir Juice 150
Guilt-Free Indulgence
Raw Vegan Desserts 153
Key Lime Pie with Pistachio-Date Crust 154
Lemon-Lavender Blueberry Cheesecake 157
Chocolate-Raspberry Crepes 159
Chocolate Gelato 163
Mint Chocolate Chunk Gelato 164
Lemon Crème Fraiche with Minted Berries and Maple 167
Apple Cobbler Sundae with Walnut-Date Crumble 168
Cherry-Chocolate Ganache Tart 171
Chocolate Truffles with Gooey Date Centers 172
Pumpkin Pie with Mission Fig Crust 175
Chocolate Brownies 176
Tiramisu with Cashew Mascarpone 179
Acknowledgments 181
About the Author 182
Index 183
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