Rawsome Superfoods: 100+ Nutrient-Packed Recipes Using Nature's Hidden Power to Help You Feel Your Best
288
Rawsome Superfoods: 100+ Nutrient-Packed Recipes Using Nature's Hidden Power to Help You Feel Your Best
288Paperback
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Overview
Emily von Euw, bestselling author of the Rawsome cookbook series, is back with a comprehensive collection of over 100 delicious recipes to help you eat your way to wellness. Incorporate nutrient-rich superfoods into your diet with everyday staples like berries for antioxidants, cinnamon and turmeric for their anti-inflammatory benefits, and chia, acai and spirulina to improve energy and increase immunity—plus so much more!
With raw, soy-free and nut-free options, these approachable plant-based dishes will change the way you nourish yourself and your family. Garlicky Greens with Baked Sweet Potato, Pecans, Sesame Oil + Quinoa is quick to throw together and packed with vitamins A, K and C. The umami-rich Creamy Shiitake Mushroom Pasta with Kale delivers antioxidants and anti-cancer properties. To boost your spirits without the sugar crash, try a cup of Good Mood Hot Chocolate.
Full of invigorating juices, immune-boosting smoothies, flavor-packed dressings and satisfying mains, this book has everything you need to enjoy the benefits of superfoods in easy, everyday meals
Product Details
| ISBN-13: | 9781624146275 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 12/18/2018 |
| Pages: | 288 |
| Sales rank: | 1,124,083 |
| Product dimensions: | 7.90(w) x 8.90(h) x 0.80(d) |
About the Author
Read an Excerpt
CHAPTER 1
DRINKS
I'm a big fan of liquid nutrition. It's the quickest way to get in a ton of really powerful ingredients in delicious colorful forms. From tea to hot chocolate to green smoothies, these recipes are easy and fun to make, and can be enjoyed on-the-go in a jar or comfortably at home in a favorite cup (I love handmade ceramic mugs). In my drinks, I use adaptogens for their mood-boosting properties, anti-inflammatory spices like cinnamon and turmeric, antioxidant-rich fruits like berries and bananas, iron-rich greens like spinach and sometimes sneak in veggies like zucchini and beets because they add fiber and have anti-cancer benefits. Blending up nourishing and beautiful beverages is a satisfying way for me to spend time because I know the tonic I'm creating will help me feel good — in the long and short term — and taste great. I love observing the different consistencies and color tones of drinks; from creamy, thick, tan lattes to juicy, bright, fruity elixirs. Call me a freak (I certainly do ... often), but I'm fascinated with the details of these textures: they're like sexy art. There is something so alive about them, and their ingredients allow me to feel that energy too. In short: I am amazed by the power of plants. These recipes are best enjoyed fresh. Cheers, y'all, to liiife!
MATCHA FOR THE MORNINGS
Here's an elegant recipe that's satisfying to make. The ceremony of preparing and drinking matcha tea (that is, a type of green tea in powder form) is attributed to Zen Buddhism and spans back centuries. Most days I prefer to keep the recipe simple and semi-traditional by using only water and matcha, but you can dress it up however much you desire. Add creamy coconut, almond or oat milk, maple syrup and a splash of vanilla or almond extract for a delicious treat. Matcha contains antioxidants (specifically catechins which can help fight cancer and heart disease) and antiviral chlorophyll (which cleanses the liver and may help in cancer prevention and healing wounds). It gives me energy, without the headache often associated with caffeine consumption.
SERVES 1
½ tsp matcha tea powder, ideally ceremonial grade
3–4 oz (85–113 ml) hot water, just below boiling
1–2 tsp (5–10 ml) Ginger Syrup, or maple syrup
¼ cup (60 ml) Coconut Milk (here), as desired
¼ tsp vanilla extract
Sift the tea powder into a small bowl, and then whisk the water into the tea for 30 seconds until foamy and smooth.
Pour it into a small bowl or mug, stir in the syrup, milk and vanilla and sip mindfully before you get on with the day.
EARTHY IMMUNITY TONIC
This recipe has a rich, earthy, roasted flavor. It is not very sweet, which allows the tastes of the ingredients to shine through. Incidentally, those ingredients are top quality adaptogens which help to balance your hormones, strengthen immunity and alleviate anxiety and stress. In other words: GIMME.
Note: If you want it more like hot chocolate (and more caffeinated), add 1 to 2 teaspoons (2 to 5 g) of cacao nibs or cacao powder.
SERVES 1 TO 2
½ cups (360 ml) strong-brewed white tea
1 tbsp (11 g) hazelnut butter 1 tsp maca powder
1 tsp ashwagandha powder
½ tsp reishi mushroom powder
½ tsp chaga mushroom powder
2 tsp (8g) coconut sugar, as desired
1/8 tsp cinnamon powder (optional)
1/8 tsp ginger powder (optional)
Pinch of stevia powder
Blend all the ingredients together until lusciously smooth. Adjust according to taste, adding more coconut sugar or stevia if you like.
Pour into a mug and enjoy! Best served warm.
BERRY, BEET + GINGER SMOOTHIE WITH LIME
Beets offer a beautiful color to smoothies and, as long as you don't add too much, the flavor is wonderfully earthy. I like buying a big bag of beets from the farmers' market, using some in juice, some in my cooking and the rest for smoothies. I wash, scrub and chop them into 1inch (2.5-cm) chunks and keep 'em in the freezer in a zip-top bag. Then it's effortless to throw in a small handful whenever I want a pink smoothie that has that extra nutritional boost. The lime juice and coconut water in this recipe cut through the sweetness of the fruit to make the drink a little lighter and refreshing.
SERVES 1 TO 2
SMOOTHIE
1 banana
1 cup (150 g) frozen strawberries Scant ¼ cup (34 g) frozen, chopped red beet
1 tbsp (7 g) açaí berry powder 1 tsp ginger powder
1 cup (240 ml) coconut water (or nondairy milk or water)
1–2 tbsp (15–30 ml) lime juice
TOPPING
Mint leaves (optional)
Blend all the smoothie ingredients together until smooth, pink and delicious. Add the lime juice according to your taste preferences. I like things tangy.
Pour it into glasses, decorate with mint leaves if you like and enjoy!
TURMERIC + BLACK PEPPER ELIXIR
Turmeric has been used in Ayurvedic practices, Indian ceremony and Traditional Chinese Medicine (TCM) for thousands of years. Turmeric lattes have become a trend in Western cafes, but the drink owes homage to haldi doodh, a popular, warm turmeric milk recipe in India, used to soothe colds and other congestive ailments. I love making this in the evenings as I wind down from my day. The pepperine in black pepper increases the bioavailability of the curcumin in turmeric by 200 to 2000%, so I like to pair them together.
SERVES 1
¼ cups (300 ml) hot water
1 tbsp (14 g) Coconut Butter
½– ½ tsp turmeric powder, as desired Pinch of ground black pepper
1 tsp coconut oil
¼ tsp ginger powder Pinch of stevia powder
1 tsp maple syrup (optional)
Blend all the ingredients together until smooth. Adjust according to taste, adding more sweetener or spices if you desire.
Strain it through a nut milk bag, fine sieve or cheesecloth if you want it super smooth (but it's OK to drink without straining).
I love this warm, but it's delicious chilled as well.
JUICY GREEN PINEAPPLE SMOOTHIE WITH MINT, BASIL + SPIRULINA
This is a light, hydrating and refreshing smoothie that's great on a hot day. I love citrus and the tanginess it lends to recipes, so please note that this is a pretty limey drink. If you aren't too keen on that, leave half of the lime out. I reckon some fresh ginger would be lovely added here, in case you have some around. Mint is excellent for helping with digestion (it tames an upset or bloated tummy). Spirulina is a blue-green algae and provides protein, iron, iodine, B12, beta-carotene, vitamin A and other good stuff. It's kinda magic, although the flavor may take some getting used to for some folks.
SERVES 1 TO 2
SMOOTHIE
2/3 cup (89 g) chopped cucumber
1/3 cup (13 g) packed mint leaves
1/3 cup (13 g) packed basil leaves
1 heaping cup (245 g) frozen pineapple chunks
½–1 tsp spirulina powder, as desired
1 lime, peeled and chopped
1 tsp maple syrup
½ cup (120 ml) water
¼ cup (120 ml) nondairy milk (here)
ADDITIONS
2–4 ice cubes
1–2 tbsp (3–5 g) mint leaves
Blend all the smoothie ingredients together until smooth!
Throw some ice and mint leaves in a glass or two, pour in your smoothie and enjoy!
ALMOND ELDERFLOWER EMBRACE WITH CINNAMON
This recipe is inspired by a drink I had at a Lebanese restaurant downtown called Nuba; it was made with rose water and tasted divine. Here I use elderflower syrup so it still achieves that light, sweet, floral element. This is lovely served warm in the fall and winter, or chilled on ice during the hotter months.
SERVES 2
DRINK
2 cups (480 ml) nondairy milk (here)
2 tbsp (30 ml) Elderflower Syrup
½ tsp cinnamon powder Pinch of nutmeg powder
TOPPING
¼ tsp cinnamon powder
Blend all the drink ingredients together until smooth and delicious.
Pour into a glass or two, sprinkle on extra cinnamon and enjoy!
LEMON GINGER FENNEL SLUSHIE WITH MANGO + BANANA
This drink is designed for folks of all genders during their period. Fennel and ginger have been proven to be highly effective in alleviating PMS symptoms (such as heavy flow, cramps and soreness), and I can personally attest to this. Peppermint tea also helps with bloating. Even if you aren't menstruating, this is a delicious, thick, frosty beverage anyone can appreciate.
SERVES 1 TO 2
¼ tsp fennel seeds
½–¾ tsp ginger powder, as desired Scant ¾ cup (180 ml) Turmeric + Black Pepper Elixir
1 tbsp (15 ml) lemon juice
1 cup (225 g) frozen banana
¾ cup (125 g) frozen mango
½ cup (120 ml) Coconut Milk (here)
1 tbsp (15 ml) maple syrup
Blend all the ingredients together until smooth and like a slushie. If it's too thick, add ¼ cup (60 ml) more of coconut milk. If it's too liquidy, add ¼ cup (41 g) more of frozen fruit. Adjust according to taste, adding more ginger, fennel or syrup if you like.
Pour it into a glass or two and enjoy!
SWEET REFRESH: PINEAPPLE BASIL JUICE
This, to me, is a bit of heaven on earth. It is the most refreshing, hydrating, naturally sweet and delicious drink I can imagine. Best served with lots of ice and slurped up in sunshine. Adding mint leaves would be a smart move here, and perhaps a lime.
SERVES 2
1 pineapple
1/3 cup (13 g) tightly packed basil leaves
1 cup (140 g) ice cubes
1/3 cup (80 ml) water (optional)
Put the pineapple and basil through your juicer, or blend it until smooth and strain through a sieve.
Pour it into glasses with ice, and if it's too sweet, just add some water to dilute the juice. Enjoy!
PINK LEMONADE
So, this has beet juice in it. If you're not a fan of beets, I know that info will be an immediate turnoff ... but stay with me! The beet flavor is very subtle and actually works wonderfully snuck in alongside the citrusy sourness (lemons and lime) and sweetness (maple syrup and stevia). This is perfect served ice-cold in the summer. It's also lovely made with sparkling water or mild herbal tea-based kombucha.
SERVES 2 TO 4
DRINK
3 lemons
1 lime
¼ cup (39 g) chopped red beet
3–4 cups (710–940 ml) water; flat or sparkling
2 tbsp (30 ml) maple syrup Scant 1 tsp stevia powder
ADD-ONS
1 cup (140 g) ice cubes
Peel and chop the citrus. Put the citrus and the beet through a juicer and strain through a fine sieve.
Add the water, and whisk or stir in the remaining ingredients. Adjust according to taste, adding more citrus, water or sweetener as desired.
Pour it into glasses and serve over ice!
BLUEBERRY, BRAZIL NUT + VANILLA SMOOTHIE
Blueberries are one of my top fave foods, no question. I am blessed enough to have five blueberry bushes in my fam's front yard, and every single summer I eagerly await their ripening. All season long, you can find me harvesting and eating 'em fresh, using them in recipes or storing in the freezer so I can enjoy their tart deliciousness all year. I think they pair perfectly with nuttiness and vanilla, so that's what we are doin' here. Brazil nuts are an excellent source of selenium, and blueberries provide antioxidants.
SERVES 1
1 cup (240 ml) water
1 cup (140 g) frozen blueberries
3 Brazil nuts
1 tbsp (11 g) almond butter
1 sliced apple or banana
½ tsp vanilla powder Pinch of nutmeg Pinch of stevia powder
Blend all the ingredients together until smooth. Adjust according to taste, adding a pinch more of nutmeg and/or stevia if desired.
Pour it into a cold glass and enjoy!
GOOD MOOD HOT CHOCOLATE
I say "Good Mood Hot Chocolate" because the ingredients — namely he shou wu, maca and ashwagandha — may help with regulating hormones, alleviating anxiety and encouraging relaxation. It's rich, satisfying and packs in a lot of traditional medicines for one comfy drink. I used to looove guzzling cups and cups of hot chocolate when I was younger, usually while camping 'cause that's just what ya do. Since discovering the world of powerful plant foods years ago, I now realize I can recreate those delicious, steamy mugs without experiencing a sugar crash later. This dairy-free recipe lifts my mood, promotes longevity and provides adaptogenic nourishment.
SERVES 1 TO 2
½ cups (360 ml) hot water
1 tbsp (11 g) almond butter Scant ¼ cup (43 g) pitted dates
1 heaping tbsp (7 g) cacao powder
1 heaping tsp maca powder
½ tsp ashwagandha powder
½tsp he shou wu powder
1/8 vanilla powder
¼ tsp cinnamon powder (optional)
Pinch of sea salt
Blend all the ingredients until smooth. That's it! Best enjoyed fresh and hot. If you'd like a lighter version, simply blend in more water.
PUMPKIN PATCH SMOOTHIE
This is baaasically pumpkin pie in a glass, (cue singing angels), and it's inspired by a drink of the same name I enjoyed at a lovely li'l vegan cafe in north Vancouver called Buddha-Full. Pumpkin provides a whack-load of vitamin A, and the spices are anti-inflammatory. This is excellent when served with whipped coconut cream, Chewy Ginger Cookies and a drizzle of molasses.
Note: You can switch out the pumpkin for sweet potato and the result is equally delicious; 10/10 would recommend.
SERVES 1 TO 2
SMOOTHIE
2/3 cup (160 ml) Coconut Milk (here)
2/3 cup (120 g) pumpkin purée
¼ cup (43 g) pitted dates
½ tsp cinnamon powder
¾ tsp fresh ginger
1/8–¼ tsp nutmeg powder Pinch of stevia powder Pinch of ground cloves
½ tsp vanilla extract
1 tsp melted coconut oil
1 tsp apple cider vinegar
4 medium ice cubes
GARNISH
1 tbsp (15 ml) blackstrap molasses
4 Chewy Ginger Cookies
¼ cup (60 ml) Whipped Coconut Cream
Pinch of cinnamon
To make the smoothie, blend all the ingredients together until smooth. Adjust according to taste, adding more sweetener, spices, etc. If you'd like it lighter, add more milk.
Serve in glasses decorated with your garnishes.
ENERGIZING DAILY TONIC
I drink this thing almost every day and it has changed my world. The addition of medicinal mushrooms and other adaptogens to my diet has allowed my mood, energy and motivation to soar. This is a truly powerful tonic to manage my overall mental health (which benefits every other facet of my life). Plus, it tastes like a rich cuppa chocolaty coffee.
SERVES 1 TO 2
BASE
2–4 tbsp (14–28 g) vegan protein powder
1 tbsp (7 g) maca powder
1 tsp ashwagandha powder
1 tsp mushroom blend powder
1 tsp astragalus powder
¼ cup (30 g) pecans
2 Brazil nuts
2 cups (480 ml) hot water (or nondairy milk if you want it really creamy)
Pinch of stevia powder
1–2 tbsp (15–30 ml) maple syrup or dates (optional)
ADD-ONS
1 tbsp (7 g) cacao powder
1 tbsp (6 g) ground coffee
½ tsp vanilla extract
TOPPING
½ tsp apple pie spice mix, as desired
Blend all the base ingredients except the maple syrup until smooth, creamy and delicious. Add 1 to 2 tablespoons (15 to 30 ml) of maple syrup or a small handful of dates, if you want it sweeter.
If you are using a plain protein powder, I'd recommend blending in the add-ons. The protein powder I use already has coffee and chocolate in it, so it provides a lot of delicious flavor. Don't use a gross-tasting protein powder! Vega's chocolate flavor is another good option, as is Nuzest.
Sprinkle with apple pie spice, if using, and enjoy!
PURE GREEN JUICE
I get "the glow" when I drink this juice regularly. It delivers a whackload of hydrating nutrition in an easily consumable form. If you wanna make juicing a habit, I would suggest making this recipe (or your fave juice recipe) in bigger batches and having it ready to go in your fridge over the next 3 days, or up to a week. It does lose its nutritional potency as time passes, but it's still going to add a boost to your day — and will be categorically better than the bottled stuff in the grocery store. If you need a sweeter juice, check out here, or add an apple to this recipe.
SERVES 1 TO 2; MAKES ~ 3 CUPS (710 ML)
1 lemon
1 tsp fresh ginger
1 cucumber
1 head lettuce
5 celery stalks
1 yellow bell pepper Ice, as desired
Wash, peel and chop your produce.
Put all the ingredients, except the ice, through a juicer or blender.
If you are using a blender, strain the drink through a fine sieve (I'd recommend doing this even if you use a juicer, if you want super smooth juice).
Serve with ice and enjoy!
PROTEIN-PACKED VANILLA BANANA SHAKE
This drink is creamy, cold, sweet and somehow reminds me of banana bread. Hemp seeds are full of omega-3 and omega-6 fatty acids, and a decent amount of protein and iron. I love their nutty flavor, though for some it is a taste to be acquired. The tocotrienols I use are derived from stabilized rice bran and are rich in antioxidants, vitamins E, B and C. This is a great drink after a workout or to accompany breakfast. Feel free to add a handful of berries or greens for an extra boost.
SERVES 1 TO 2; MAKES ~ 3 CUPS (710 ML)
2 cups (480 ml) Rice Milk (here)
2 tbsp (14 g) hemp protein powder, or 3 tbsp (30 g) hemp seeds
2 tbsp (14 g) tocotrienols
2 pitted dates Pinch of sea salt
½ tsp vanilla powder Pinch of stevia powder
1 frozen banana
1 tbsp (11 g) Coconut Butter
2–4 ice cubes, as desired
Blend all the ingredients, except the ice, until smooth. Add ice if you want it colder and lighter. If you'd like it a bit sweeter, add another date. If you want more vanilla, add more vanilla!
Pour it into glasses and enjoy!
PMS POTION
This is basically sweet potato pie in a cold, creamy shake. This recipe includes ginger and fennel, which help to alleviate cramps and blood loss during one's menstrual cycle. It also contains iron (in the tahini) and vitamin C (in the lemon juice). People lose iron during their periods, so it's important to replenish that. Vitamin C helps with iron absorption.
SERVES 1 TO 2; MAKES ~ 3 CUPS (710 ML)
1½ cups (360 ml) nondairy milk (here)
1/3 cup (60 g) sweet potato purée
1 frozen banana
2 tbsp (30 g) tahini
1 tsp lemon juice
½ tsp cinnamon powder
2 cloves
1/8 tsp turmeric powder
¼ tsp fennel seeds
¼ tsp ginger powder Pinch of stevia powder Maple syrup, as desired
4–5 ice cubes, as desired
Blend all the ingredients until smooth. Adjust it according to taste, adding maple syrup, extra spices and ice, as desired.
(Continues…)
Excerpted from "Rawsome Superfoods"
by .
Copyright © 2018 Emily von Euw.
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
Title Page,
Copyright Notice,
Dedication,
Introduction,
How To Use This Book,
DRINKS,
SAVORY MAINS,
SNACKS,
SATISFYING SWEETS,
BASIC RECIPES, SAUCES & SYRUPS,
The Superfoods,
Pantry List,
Storage + Preparation,
Equipment,
Recommended Resources,
Acknowledgments,
Index,
About the Author,
Newsletter Sign-up,
Copyright,