RAW FOOD DIET

YOU Best Diets - - Contents -

Less cook­ing and more nu­tri­tion with th­ese fresh and tasty raw food recipes

SPICY SALAD WITH NUTTYTHAI DRESS­ING

SERVES 1

Prepa­ra­tion time:

15 min

Cook­ing time: none

SALAD

1 av­o­cado, chopped

salt and freshly

ground pep­per

500 ml (2 c) mixed

salad leaves

60 ml (¼ c) pine­

ap­ple, peeled and

cut into thin slices

60 ml (¼ c) sun­

dried toma­toes,

chopped

1 red pep­per, sliced

15 ml (1 T) shaved

co­conut

45 ml (3 T) raw

cashew nuts,

chopped

10 g fresh co­rian­der

DRESS­ING

15 ml (1 T) sesame

oil

60 ml (¼ c) olive oil

60 ml (¼ c) soy

sauce

15 ml (1 T) lemon

juice

15 ml (1 T) maple

syrup

15 ml (1 T) chilli

flakes

45 ml (3 T) raw

cashew nuts

1 Salad Sea­son the av­o­cado with salt and pep­per. Place all the salad in­gre­di­ents on a serv­ing plate and mix lightly. 2 Dress­ing Blend all the in­gre­di­ents in a food pro­ces­sor un­til fine. Driz­zle over the salad just be­fore serv­ing or serve on the side.

HAKE CE­VICHE

SERVES 2

Prepa­ra­tion time:

10 min

Stand­ing time:

10 min

Cook­ing time: none

250 g hake, cut

into small cubes

salt and freshly

ground pep­per

zest of 1 lemon

juice of 2 large

le­mons

1 red chilli, finely

chopped

10 g fresh co­rian­der,

chopped 1 red onion, cut into

thin slices

1 Sea­son the fish with salt and pep­per and place in a glass mix­ing bowl. 2 Mix the lemon zest, juice and chilli with the fish. Al­low to stand for 10 min­utes. The fish will change colour from translu­cent to white. 3 Add the co­rian­der and onion. Mix and serve im­me­di­ately.

White fish works bet­ter than oilier fish for ce­viche be­cause of its firm tex­ture.

A raw food diet con­sists of only un­pro­cessed foods that are ei­ther un­cooked or cooked at a very low tem­per­a­ture to pre­serve the nu­tri­ents

GAZ­PA­CHO

SERVES 4

Prepa­ra­tion time:

5 min

Cook­ing time: none

4 toma­toes

3 cel­ery stalks

250 ml (1 c) wa­ter

180 ml (¾ c) pine nuts or sun­flower seeds

45 ml (3 T) lemon

juice

5 ml (1 t) fresh basil

5 ml (1 t) fresh

oregano

10 ml (2 t) salt

pinch of freshly ground black pep­per

pinch of ground

cin­na­mon

ex­tra chopped cel­ery, tomato, herbs and seeds to serve

1 Blend all the in­gre­di­ents, ex­cept the ex­tra cel­ery, tomato, herbs and seeds, in a food pro­ces­sor un­til fine. 2 Serve with the ex­tra cel­ery, tomato, herbs and seeds. Re­place the fresh toma­toes with a 410 g can of toma­toes, if pre­ferred.

NUTTY PAT­TIES

MAKES 12 PAT­TIES

Prepa­ra­tion time: 15 min

Soak­ing time: 1 hour

Bak­ing time: 4-6 hours

Dry­ing time: 6-8 hours

250 ml (1 c) each wal­nuts and al­monds, soaked in wa­ter for an hour

125 ml (½ c) each sun­flower and pump­kin seeds, soaked for an hour, rinsed and drained

250 ml (1 c) mush

rooms, chopped

250 ml (1 c) red

onion, chopped

1 red pep­per,

chopped

125 ml (½ c) sun­dried toma­toes, chopped

125 ml (½ c) fresh co­rian­der or pars­ley, chopped

60 ml (¼ c) olive oil

15 ml (1 T) dried

Ital­ian herbs

1 gar­lic clove,

crushed

5 ml (1 t) salt

sliced tomato, red onion and herbs to serve

Pre­heat the oven to 46 °C (fan on) and cover a large bak­ing sheet with foil. 1 Rinse and drain the nuts. Blend the nuts in a food pro­ces­sor. Add the rest of the in­gre­di­ents and blend again un­til the mix­ture is fine. 2 Use the mix­ture to form pat­ties about 2 cm thick. Place on the pre­pared bak­ing sheet and bake for 4-6 hours. 3 Turn the pat­ties over and turn the oven off but keep the fan on. Dry for a fur­ther 6-8 hours. 4 Store in an air­tight con­tainer (the pat­ties can be kept in the fridge for up to two weeks). Serve the pat­ties with slices of fresh tomato, red onion and herbs such as basil.

ONION BREAD

MAKES ABOUT

16 LARGE PIECES

Prepa­ra­tion time:

10 min

Dry­ing time:

overnight

4 onions, sliced

250 ml (1 c) sun-

flower seeds,

coarsely ground

250 ml (1 c) flax-

seed, ground

125 ml (½ c) tamari

or soy sauce

80 ml (¹⁄₃ c) olive oil

ve­gan but­ter to

serve

av­o­cado to serve

Pre­heat the oven to 46 °C (fan on). Cover a bak­ing sheet with a bak­ing mat or foil. 1 Mix all the in­gre­di­ents to­gether. 2 Spread the mix­ture on the pre­pared bak­ing sheet about ½ cm thick. Turn the oven off, keep the fan on and leave to dry in the oven overnight. 3 Break into pieces and serve with ve­gan but­ter (avail­able at some health stores) and slices of av­o­cado. The bread can be stored in an air­tight con­tainer for up to three weeks.

Gua­camole goes well with this bread. Mash 1 av­o­cado un­til fine and mix with 10 ml (2 t) lemon juice, 1 finely chopped tomato and 1 finely chopped chilli. Sea­son with salt and pep­per.

VANILLA ICE CREAM

SERVES 4

Prepa­ra­tion time:

10 min

Freez­ing time:

3-4 hours or

overnight

1

1 vanilla pod

250 ml (1 c) raw

cashew nuts,

soaked in wa­ter

for an hour

250 ml (1 c) shaved

co­conut

60 ml (¼ c) co­conut

wa­ter

250 ml (1 c) al­mond

milk

pinch of salt

fruit to serve

Cut open the vanilla pod and scrape out the seeds. Blend the seeds with the rest of the in­gre­di­ents, ex­cept the fruit, in a food pro­ces­sor un­til fine. 2 Pour into a flat bowl or tray and freeze for an hour. Break up with a fork and freeze for an­other hour. Break up again and freeze un­til hard. 3 Re­move from the freezer shortly be­fore serv­ing to al­low it to soften slightly. Serve with fresh fruit.

To make berry ice cream, blend 500 ml (2 c) mixed berries in a food pro­ces­sor un­til fine and mix into the in­gre­di­ents be­fore it goes into the freezer.

CHIA PUD­DING

SERVES 1 Prepa­ra­tion time: 10 min Stand­ing time: overnight

250 ml (1 c)

unsweet­ened

co­conut milk

250 ml (1 c) wa­ter

15 ml (1 T) raw co­coa

15 ml (1 T) maple

syrup

5 ml (1 t) vanilla

ex­tract

60 ml (¼ c) chia

seeds

goji berries to serve

pis­ta­chio nuts to

serve 1 Blend all the in­gre­di­ents ex­cept the chia seeds, berries and nuts with a stick blen­der or food pro­ces­sor un­til well mixed. 2 Pour the mix­ture into a glass bowl and stir the chia seeds into the pud­ding with a fork. Cover with cling-film and al­low to stand overnight in the fridge. 3 Stir the pud­ding again with a fork be­fore dishing into 1-2 glasses. 4 Sprin­kle the goji berries and pis­ta­chio nuts over the pud­ding and serve. As an ex­tra treat, freeze two ba­nanas, finely blend in a food pro­ces­sor and serve as “ice cream” with the chia pud­ding.

GREEN SMOOTHIE

SERVES 1 Prepa­ra­tion time: 5 min Cook­ing time: none

100 g baby spinach

2 cm fresh gin­ger,

peeled

1-2 ba­nanas or

1 av­o­cado

100 g fruit of choice

lemon juice to taste

sweet­ener to taste

1 Finely blend the spinach, gin­ger and fruit in a food pro­ces­sor. Add the lemon juice and sweet­ener to taste.

Freeze the ba­nanas ahead of time for an ice-cold smoothie on a hot day.

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