RAW HEALTH

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Vi­ta­min packed morn­ing treats that will keep your en­ergy lev­els up all day.

Rev up your en­ergy and keep it go­ing all day with these vi­ta­min packed morn­ing treats

Co­conut Yo­ghurt with Pome­gran­ate

15 min + 24 h of rest

In­gre­di­ents for 4 peo­ple:

The pulp of 3 small co­conuts

1 cup fresh co­conut wa­ter

1/8 tsp of pro­bi­otics

To ac­com­pany:

1 pome­gran­ate

1 mango Put the co­conut pulp in a blender and whisk at slow speed adding the co­conut wa­ter lit­tle by lit­tle to ob­tain a soft cream.

Pour the mix­ture into a glass bowl and add the pro­bi­otics.

Stir with a spoon and let it stand for 24 hours in a dry, warm place where there is no di­rect sun­light. Cover it with a clean cot­ton cloth. After 24 hours, pour the yo­ghurt in 4 glass bot­tles with lids and keep them in the re­frig­er­a­tor un­til the time of con­sump­tion. You can serve the yo­ghurt with pome­gran­ate and mango strips, or even en­rich them with some in­ter­est­ing seeds.

Golden Turmeric Yo­ghurt

10 min + 1 h of rest

In­gre­di­ents

3 cups of cashew yo­ghurt 1 ta­ble­spoon of co­conut oil 1 tea­spoon turmeric pow­der

Half a tea­spoon of good ground black pep­per

2 dates Put all the in­gre­di­ents in a blender and beat un­til you get a smooth cream.

Place this mix­ture into 4 glass cups with lids and let them rest in the fridge for an hour, so that they ac­quire an even creamier and firm tex­ture.

Al­mond and Chia Yo­ghurt

25 min + 24 h of rest

In­gre­di­ents for 4 peo­ple:

1 cup of al­monds (with the skin) 2 cups of re­ju­velac (see be­low) 4 Med­jool dates

A cup of chia seeds

A pinch of salt

To ac­com­pany:

2 pears

40g peeled pis­ta­chios In a blender, beat the al­monds with the re­ju­velac, the dates and the salt.

Then strain and re­tain the milk. Then add the al­mond milk to the

chia seeds and stir well.

Let it stand for 15 min­utes to al­low the chia seeds to ab­sorb the liq­uid to cre­ate a pud­ding con­sis­tency.

Place this mix­ture in 4 glass con­tain­ers with lids and let them stand for 24 hours at room tem­per­a­ture, in a place in the kitchen where it does not get di­rect sun­light. You can serve them im­me­di­ately after the 24 hour pe­riod.

When serv­ing, cut thin slices of pear, sprin­kle with lemon juice so they do not brown, and dec­o­rate with a few peeled pis­ta­chios.

Hazel­nut and Vanilla Yo­ghurt

15 min + 24 h of rest

In­gre­di­ents for 4 peo­ple:

For the yo­ghurt:

Half a cup of raw hazel­nuts, washed Half a cup of cashews, washed

1 and a half cups of re­ju­velac

(see be­low) A tsp of vanilla essence

A pinch of salt For the caramel:

2 ripe ba­nanas

4 Med­jool dates, de-stoned

A pinch of salt

To ac­com­pany:

1 ap­ple

1 ba­nana

A lit­tle cin­na­mon Put the yo­ghurt in­gre­di­ents in a blender and beat them un­til you get a smooth cream.

Place the mix­ture in a glass bowl, cover it with a clean cot­ton cloth and let it stand for 24 hours in a dry and warm place where it does not get di­rect sun­light.

After that time, di­vide the yo­gurt into four small glass bot­tles with a lid and keep in the re­frig­er­a­tor un­til you are go­ing to con­sume it. Pre­pare the caramel when re­quired by mix­ing the in­gre­di­ents in the blender un­til you ob­tain a very smooth cream. Serve with the caramel, cin­na­mon and pieces of ap­ple and ba­nana.

Macadamia Yo­ghurt with straw­ber­ries

10 min + 48 h of rest

In­gre­di­ents for 4 peo­ple:

1 cup of macadamia nuts, washed 3 cups of re­ju­velac (see be­low)

The juice of half a lemon

A pinch of Hi­malayan salt

6 large straw­ber­ries, cut into quite small pieces

1 pinch of ground black pep­per

The juice of a lemon

10 drops of liq­uid ste­via In a blender, beat the nuts, re­ju­velac, lemon juice and salt un­til you get a very smooth mix­ture. Then pour the liq­uid through a sieve and dis­card the

left­over pulp.

Take the re­sult­ing creamy milk and place in the re­frig­er­a­tor in a cov­ered glass con­tainer for 24 hours, leav­ing a quar­ter of the ca­pac­ity of the empty con­tainer, so that a slow and smooth fer­men­ta­tion can be pro­duced.

After 24 hours, the cream will be sep­a­rated from the wa­tery part and you will be ready to fill in­di­vid­ual cups of this yo­ghurt to­gether with the straw­ber­ries. First, to ex­tract the yo­ghurt, use a spoon and be care­ful that it does not mix with any of the liq­uid again.

Then, in a bowl, add the lemon, ste­via and pep­per to the straw­ber­ries. Mix well with the help of a spat­ula or wooden spoon.

Spread this mix­ture of straw­ber­ries on the base of four glass lit­tle bot­tles with a lid and cover with the cream sep­a­rated from the macadamia milk. Re­serve in the re­frig­er­a­tor for at least 24 hours so that it ac­quires a creamy con­sis­tency and a sec­ond mild fer­men­ta­tion can be pro­duced.

Re­ju­velac

In­gre­di­ents for 1.5 litres

1 cup of sprouted seeds or rinsed grains that have started to sprout (for ex­am­ple wheat, bar­ley, rye, quinoa or ama­ranth, and also other sprouts such as fenugreek)

1 clean glass jar with ap­prox­i­mately 2 litres’ ca­pac­ity

1.5 litres of fil­tered wa­ter Place the seeds or grains in the jar and cover with the wa­ter. Then cover the jar with a cot­ton cloth, fixed with an elas­tic band.

Place the jar in a warm cor­ner of the room (at 20-22°C), where you do not have to move it and do not put it in di­rect light.

After 48 hours you will have your re­ju­velac ready: the wa­ter will have turned am­ber - tur­bid, with foam on the sur­face and with a slightly acid and car­bon­ated flavour.

Strain this enzy­matic wa­ter and pour it into a clean glass bot­tle. You can keep this bot­tle cov­ered in the re­frig­er­a­tor for about seven days. If you add the juice of a lemon, it will be bet­ter pre­served.

If you want to, you can re­use the shoots and make more re­ju­velac. You should only leave them to soak for half the orig­i­nal time but oth­er­wise pro­ceed in the same way as be­fore.

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