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Recipes
Raw Foods
Incorporating more raw foods to ones diet is a great
way to increase the amount of enzymes and vitamins one
needs to increase more vibrancy to the body. Sometimes
we think this just means eating more fruits and vegetable.
However, Cherie Soria in her cookbook Angel Foods has
captured many great ideas for eating more raw foods.
Here is a sample of something that will be a delightful
addition to your menu.
Almond Ricotta Cheese
Makes 1 cup
3/4 cup firm Almond cheese (see directions below)
1/4 cup red onion, minced
1 Tbsp. Light miso
1/2 Tbsp. Nutritional yeast
1/2 small clove garlic, crushed
dash of nutmeg
dash of white pepper
1. Combine ingredients, adding water if needed to achieve
desired consistency. Can be stored in refrigerator for
up to one week. Serve as a spread for crackers, bagels,
or as a dip for fresh vegetables.
Note: Cheese will thicken as it sits. More water may
be needed after storing it in the refrigerator.
Making Almond Cheese
Makes 2 cups
2 cups whole raw almonds, soaked in purified water
for 24 hours and drained
1. Remove skins from almonds and place in a blender.
Add water to cover. Blend until smooth and creamy, adding
more water if necessary to keep the mixture blending.
2. Pour into a spout bag or cheesecloth-lined colander
and allow to drain for 1-2 hours.
3. Place in a warm (not hot) location and allow to ferment
for another 7-10 hours. If a thick cheese is desired,
place a clean weight on top of the cheese and allow
it to continue draining. For a firmer texture, allow
cheese to remain in the sprout bag or cheesecloth-lined
colander after fermentation, then place it in the refrigerator
for several more hours with a weight on top to allow
additional whey to escape. Stored in an airtight container
in the refrigerator, it will last for up to two weeks.
4. Season or sweeten Almond Cheese as desired before
using. (Honey and cinnamon work well)
Hummus (untraditional)
Serves 6
1 cup sprouted garbanzo beans
1 Tbsp. Light miso
1/2 cup raw tahini
1 Tbsp. Lemon juice
1 tsp. ground cumin
1/2 tsp. paprika
dash of cayenne pepper
1-2 cloves garlic, crushed
2-4 Tbsp. Water (as needed)
1. Puree mixture together in a food processor or blender,
slowly adding water, until thick and creamy.
2. Serve at room temperature with pita bread, raw vegetables.
Note- Garbanzo beans sprout in 2-3 days, but require
a little more love than other sprouts. I recommend rinsing
them 3 times a day instead of 2.
Preparation for Garbanzos beans- soak 12 hours, rinse
and drain. They'll keep in the refrigerator for a week.
Choose jars that will allow them to triple in volume.
For traveling, sprouting bags are handy; however, more
rinsing will be required.
For a traditional Hummus- use 16 oz. Cooked garbanzo
beans, drained, 1/2 tsp. sea salt, 3 Tbsp. Lemon juice,
1/2 tsp. gourd cumin, 1/4 tsp. paprika , dash of cayenne
pepper, 1-2 cloves garlic, crushed and 2-4 Tbsp. Purified
water. Same directions as above for making it.
Apple-Fennel Salad with Poppy
Seed Dressing
Serves 4
Poppy Seed Dressing:
1/4 cup fresh orange juice
1tsp. zest of organically grown orange
1 Tbsp. Flax oil or extra-virgin olive oil
1 tsp. poppy seeds
1/4 tsp. Spike seasoning
2-3 red apples, cored and diced
1 medium bulb fennel, remove tough outer stalk and julienne
1/4 small red onion, julienne
2 cups arugula or other bitter green, washed and dried
1. Combine ingredients for dressing and mix well.
2. Toss together all ingredients, except greens.
3. Arrange Apple-Fennel Salad on top of greens and serve.
Thai Crane's Nest in Coconut
Curry
Serves 4
1 cup coconut milk
1 tsp. Thai red curry paste
1 clove garlic, minced
1 Tbsp. Lemon juice
4 cups butternut squash or carrots, shredded
2 cups jicama, shredded
4 cups Napa or Asian cabbage, cut into fine shreds
4 oz. Spinach leaves, cut into fine shreds
2 large fresh basil leaves, cut into fine shreds
1/2cup cilantro, cut into fine shreds
2 green onions, finely sliced
1/8 cup chopped peanuts
1. Warm coconut milk to no more than 118 degrees: and
add garlic and curry. (Temp. will prevent the enzymes
of vegetables from being lost).
2. Toss with remaining ingredients.
3. Form nests in individual shallow bowl or serving
dishes and garnish with peanuts and onions.
4. Serve at room temperature or gently warmed in the
oven.
Notes: To shred leaves, such as basil and spinach,
stack one on top of the other and roll them tightly
from stem to tip. Holding them firmly in the rolled
position, cut thin slices, starting on one side and
working over to the other side, until long, thin strands
are completed; then unroll.
Delicious Vegetarian Entrees
Here Shakti has provided a few samples of delicious
and filling meals that the whole family will enjoy.
Further recipes can be purchased.
Tacos
Serves 4
1 package Smart Ground Tempeh (light life) taco flavoring
1 cup or more or salsa (Emerald Valley is my favorite)
1-2 Tbsp. Olive oil
1 cup green pepper/or red pepper
1 cup sliced onion
1/2 cup cilantro, chopped
1 Tbsp. Mexican seasonings
1 tsp. cumin (optional)
Taco shells
toppings: diced tomatoes
shredded almond cheese/ or raw milk cheddar
shredded lettuce
additional salsa
1. In a large skillet on med-high heat sauté
the onions till soften. Add peppers and heat another
3 or 4 minutes.
2. Add entire package of Tempeh and break up all the
pieces. Lower heat to medium and add 1/4 cup of salsa.
Cook for 5 minutes or so. Add cilantro and mexican seasonings.
Add more seasonings to desired taste if necessary.
3. Prepare all the toppings and heat shells in oven
at 200 degrees for a couple of minutes.
4. Inside taco shell place Tempeh, than add lettuce,
tomatoes, cheese and salsa.
5. Enjoy with some spanish rice.
Lentil Loaf with Mushroom Sauce
Serves 5
2 cups water
1 T vegetable flavoring
1 cup brown lentils, washed and sorted
1/4 cup rolled oats
egg replacer for 1 egg (NRG Foods-brand name)
1 T tomato paste
1/8 cup Bragg's Liquid Aminos
1/8 tsp. black pepper
1/2 cup fresh parsley, chopped
1 tsp. dried basil
1/2 tsp. each thyme and dried sage
1/2 T olive oil
2 stalks celery, finely chopped
1 small onion, finely chopped
Mushroom Miso Gravy
1/4 cup kamut flour (whole wheat or barley works as
well)
1/4 cup nutritional yeast, large flakes
1/4 cup brown rice miso
1/2 cup hot water
1/2 T. olive oil
1/2 small onion, finely chopped
2 cups mushrooms, sliced
1 tsp. dried sage
black pepper to taste
dried basil (optional)
1. Preheat oven to 350 degrees F. In a large pot bring
the water to a boil and add vegetable broth and lentils.
Cover and lower to a simmer and cook for 50-60 minutes.
2. Combine and blend together the oats, egg replacer,
Bragg's, and pepper. Add the rest of the seasonings.
Heat oil in a skillet and cook the onions and celery
until soft. Mix thoroughly and if necessary add 1/4
cup more water. Mix the onions and the celery with the
lentils. Place in a lightly greased baking dish and
cover with foil. Bake at 350 degrees for 30 minutes
and remove foil and let the top brown a bit for 15 minutes
or less.
3. Allow the lentil loaf to cool for 10 minutes. Cut
into squares and serve with mushroom miso gravy.
4. To make gravy, in large skillet cook the onions,
mushrooms and celery in olive oil over medium heat.
In a bowl whisk together the flour, yeast, miso and
water. Add to the cooked onions and celery and cook
over medium heat, stirring constantly until the sauce
thickens. Add more water if necessary. Season to taste.
West Indian Sweet Potato Soup
Serves 6-8
8 cups water 3 to 4 garlic cloves, minced
2 T vegetable bouillon cubes 3 celery stalks, finely
chopped
2 medium carrots, finely chopped freshly ground pepper
1 medium onion, finely chopped
2 large Garnett red sweet potatoes,
peeled and cut into 1/2-inch cubes
1. Heat water and bouillon cube in a large soup pot.
Add carrots, onion, potatoes, garlic, and celery. Bring
to a boil and simmer until potatoes are very soft, about
15-20 minutes.
2. Remove one-fourth of soup and set aside. Liquefy
the remaining three-fourths of the soup to a cream with
a hand blender of food processor. Pulse-blend the remaining
soup to chop only. Combine creamed and course-chopped
mixtures.
Vrindavan Carrot and Mung Dal
Soup (my variation)
Serves 6
3 large carrots, sliced in rounds
3 sweet potato, cubed in 1/2-inch pieces
8 cups of water
2 T vegetable broth
3/4 cup split orange lentils
2 tsp. ground coriander
1-inch fresh ginger, sliced
1/2 tsp. turmeric
1-2 tsp. garam masala
1/2 tsp. ground cardamom
2 plum tomatoes, diced
1/4 cup chopped cilantro (or more)
salt to taste
yogurt or cream for garnishing
Cumin and Asafetida-flavored Ghee
2-tsp. brown mustard or cumin seeds
1-2 T ghee or butter
1/4 tsp. yellow asafetida
1. In a large soup pot bring the water to a boil and
add vegetable broth, lentils, carrots, sweet potato,
ginger, turmeric, cardamom and coriander. Cover and
cook for 40 to 55 minutes.
2. Add the tomato and the carrot shreds and simmer
for 3-4 minutes. Stir in the cilantro, garam masala
and salt. Place the cumin seeds in a small pan over
moderate heat. When the seeds darken a few shades, add
the butter. When it melts or begins to froth, drop in
the asafetida and, after a few seconds, pour it all
into the soup. If desired, garnish with a swirl of cream
or stirred yogurt.
Vegetable Byriani (Indian Rice
Pilaf)
Serves 4
3/4 cups Basmatti or Jasmine Rice
1 cup water
1/2 tsp. butter/or ghee
1/2 tsp. salt
1/8 tsp. turmeric
1/4 cup oil
1 onion chopped
1 green pepper, chopped
1 cup mushrooms, sliced
1/8 cup raisins or currants
1/4 cup carrot, diced
1/4 cup frozen peas
1/8 cup roasted almonds, chopped
Seasonings:
1/2 tsp. cumin
1/2 tsp. cinnamon
1/8 tsp. cloves
1 tsp. cardamom
1 tsp. garam masala
1. Cook Rice, water, butter, salt and turmeric in a
saucepan until the rice is tender.
2. Heat oil in a skillet and stir in all of the seasonings
and cook for a minute. Add the onion, green pepper,
carrots and mushrooms and cook on medium heat until
soft. Then add the raisins, peas and almonds. Heat through
and mix together with the rice. Serve as a side dish.
Roasted Potatoes, Beets and Onions
Serves a lot
4 potatoes (cubed)
2 beets (cubed)
1 onion, chopped
olive oil
1-2 T bragg's liquid aminos
garlic cloves (optional)
Place in a glass baking dish and bake at 400 degrees
until done. 45- 60 minutes. The longer they bake the
more browned they get. Mix occasionally.
Seasoned Green Beans
Serves 4-6
1 pound green beans
1 onion,sliced
2-3 cloves garlic
1-2 tsp. ginger
1 cup mushrooms, sliced
2 T Bragg's Liquid Aminos
2 tsp. chilly powder
Sesame oil
Heat sesame oil in large skillet. Make sure it's hot.
Add onions, ginger, garlic and green beans and sear
for a few minutes. Add mushrooms, chilly powder and
bragg's and cook 5 minutes more. Lower heat if it begins
to get to blacken. Add water if necessary.
Lovejoy
Harvest
Shakti Chionis, Reiki Master/Teacher
Whole Foods Chef and Culinary Artist
P.O. Box 864
Coupeville, WA 98239
shakti@lovejoyharvest.com
By appointment only....360-678-5657
© Copyright 2006
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