Better than macaroni and cheese. Enough said.
- 1 cup sprouted wild rice*
- 1 cup diced tomato
- 1/4 cup minced onion
- 1/2 cup diced zucchini
- 1/2 cup diced green bell pepper
- 1 cup diced red bell pepper
- 1/2 cup Chedda Sauce
*Available at most natural or health food stores. For sprouting directions, click here.
Chedda Sauce
- 3/4 cup soaked pine nuts
- 1/2 cup soaked sunflower seeds
- 1 large red bell pepper, seeded
- 1/2 lemon, juiced
- 1 1/2 tablespoons nutritional yeast flakes
- 1 small garlic clove, optional
- 2 teaspoons tamari (or Nama Shoyu)
- Soak the pine nuts overnight (or for at least 2 hours) in filtered water. Do the same with the sunflower seeds. (Or use sprouted nuts and seeds.)
- Cut the red bell pepper into small pieces and put into the blender first. The bell pepper releases liquid so you won’t have to add any water to the recipe. Rinse the soaked pine nuts and sunflower seeds and add to the blender. Then add the other ingredients and blend well. If the red bell pepper doesn’t liquefy readily, add a little water (not too much).
Yield: 1 1/4 cups. Keeps 2-3 days in the refrigerator.
Did you know that, aside from a pleasant aroma and taste, fennel offers a host of health benefits? Among other things, this delightful herb (including its seeds and derived oils), helps to alleviate anemia, indigestion, flatulence, constipation, diarrhea, colic, respiratory disorders, and menstrual problems. Fennel also helps to prevent and heal inflammation both in the eyes (e.g., macular degeneration) and in the joints (e.g., rheumatoid arthritis). Additionally, it is frequently used to increase production and secretion of milk in lactating mothers.
What’s even better is that fennel possesses an exceptionally pleasant, sweet scent and taste. I’ve only recently discovered this delightful herb and have become a bit obsessed with trying it out in new recipes. The following recipe, adapted from Rhio’s “Hooked on Raw,” is incredibly easy to prepare, and, of course (at least IMHO), downright delectable.
- 1 whole fennel (including fronds)
- 1 tablespoon extra virgin olive oil
- 1/2 cup pumpkin seeds, ground
- Tamari (or Nama Shoyu), to taste
1) Slice the fennel very thin (preferably with a mandoline). Place in a bowl.
2) Grind the pumpkin seeds using a coffee grinder. Add to the fennel, along with the olive oil and tamari. Toss well and serve.
My mom (who, btw, has recently converted to a raw diet with tremendous health results) made this rich and creamy dish (from Matt Amsden’s RAWvolution) for my birthday lunch yesterday. It was so delicious that I kept sneaking bites of it throughout the morning. It definitely ranks as one of my favorite raw dishes so far! Continue reading →
With truly superior flavor, this raw take on the Italian favorite will become a staple in my raw food repertoire. Before transitioning to a living foods diet, spaghetti with meat sauce was one of my all-time favorite dinners. This raw recipe easily rivals the best spaghetti I’ve ever had, and doesn’t leave you feeling heavy, loaded down by the weight-promoting combo of carbs and meat. I hope you enjoy it! Continue reading →
This recipe was adapted from Rhio’s excellent raw food book, “Hooked on Raw.” With its Italian influence and flavors, it makes a great side dish for raw lasagne. Continue reading →
This recipe, from Kenney and Melngailis’s “Raw Food, Real World,” is the best-selling dish on the menu at their famous gourmet raw food restaurant, Pure Food and Wine, in NYC. I recently made it for the first time for a raw dinner party, and quickly found out why – it’s super delicious and its textures and flavors are just like (or perhaps even better than) the best conventional lasagne I’ve ever had. It was a big hit at my party, to be sure. Continue reading →
From “Raw Food, Real World”, by Matthew Kenney and Sarma Melngailis (owners of the famed NYC gourmet raw food restaurant, Pure Food and Wine):
“Ganache, in traditional pastry terminology, refers to a mixture of cream and melted chocolate, sometimes tempered with butter. Using coconut butter instead, this version goes from artery clogging to heart healthy…” Continue reading →
Growing up, my family and I ate a lot of canned tuna fish. From elementary school through high school, at least half of my lunches contained a tuna fish sandwich. We even once packed a trunkful to eat on a cross-country road trip. Since we always used the white, albacore tuna (dolphin safe, of course) packed in water (not oil), I considered this delightfully smelly treat to be a true health food. Certainly nutritionally superior to my classmates’ bologna sandwiches or commonly coveted Lunchables. Little did I know that pretty much all canned tuna contains twice the amount of mercury considered safe by even the FDA’s generally permissible standards…
After “depriving” myself of this treasured dietary staple for over a decade, you can imagine my excitement upon finding an infinitely healthier (and more delicious) raw vegan “toona” recipe. Adapted from Rhio’s fantastic book, Hooked on Raw, this easy-to-prepare toona boasts a similar consistency to traditional tuna (mixed with mayo) but lacks the mildly offensive smell, is lighter and easier on your digestion, and, most importantly, veritably bursts with fresh flavor. I believe that toona has come back in my life to stay.
Even if you never could stand the fishy version, this raw rendition is sure to titillate your taste buds. Trust me and just try it. You’re going to like it, I promise.
- 3 cups raw walnuts (soaked for at least 3 hours)
- 3 cups organic carrots (chop first, then measure)
- 3/4 medium yellow onion
- 1 1/2 cups organic celery with leaves (leaves add flavor)
- 3/4 cup organic parsley or cilantro
- 3/4 cup fresh organic basil
- 2 medium garlic cloves (or to taste)
- 1/4 cup fresh lemon juice
- Tamari and Sea Salt, to taste
Drain and rinse walnuts. Process walnuts and carrots in a food processor until smooth. Set aside in a large bowl.
Cut the celery into 1-inch pieces (so that you don’t end up with long strings), then pulse chop celery, garlic, onion, herbs, and lemon juice in food processor until thoroughly chopped. Mix well with the carrot and walnut pate. Add tamari and sea salt to taste.
Serves 6. Keeps for 2-3 days in the fridge. Serve with crudites, Raw Onion Bread, or Flax Seed Crackers.
Variations:
- For different flavor sensations, substitute fennel for the celery and/or fresh dill for the basil.
- Dehydrate this recipe to make delicious crackers.
This gravy is very pungent, and a little bit goes a long way. Serve with Cauliflower “Mashed Potatoes” and/or Raw Stuffing.
- 1/2 cup raw almonds, soaked for 8-12 hours
- 1/2 cup water
- 2 1/2 cups shiitake mushrooms
- 1 teaspoon minced garlic clove
- 2 tablespoons (or more) tamari
In a food processor (or high speed blender), process the almonds until finely ground. Add remaining ingredients and blend until smooth. Add additional water as needed to attain desired thickness.
A creamy, light, and flavorful raw version of the holiday favorite. Consider serving with Raw Mushroom Gravy, Raw Stuffing, and Raw Cranberry Orange Relish, and a salad for a complete holiday meal.
- 2 cups organic cauliflower, chopped
- 1 cup raw cashews, soaked
- 1/2 cup water
- 1 garlic clove, minced
- Juice of 1/2 a lemon
- 2 tablespoon sea salt
- 2 tablespoons dried organic chives (optional)
Process cauliflower and cashews in a high speed blender or food processor, adding water slowly. Add garlic, sea salt, and lemon juice and continue processing until mixture attains a creamy, smooth consistency (may take several minutes). Pour into a medium sized bowl and fold in chives. Refrigerate until serving.
