Raw

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan | Oil-Free

February 16, 2017 By julia

So fresh and so clean, clean.

Zoodles are the new black.

If you don’t have a spiralizer for your kitchen yet – you have got to invest in one. Yes, it makes noodles out of your favourite veggies, but more importantly … the satisfaction you get from cranking the handle is something you just have to experience for your self. I giggle the whole time.

I have something like this one, but you could always go for a hand-held version like this.

Spiralizing zucchini, squash, yams, carrots, beets, cucumbers… can create a main dish or even a garnish to a meal that will create plate so professional looking that you’ll have to fight the urge to take a picture and share it with the world.

Eating zoodles, rather than your typical spaghetti, will give you a mountain of unprocessed nutrients, in fewer calories. Nutrient density people! That’s what we’re looking for!

What does this mean? You can pile your plate high with this stuff, and you’ll be all getting the fibre, water, minerals, vitamins you need, PLUS feel free to eat as much as you like! No skimping on this ‘pasta’ dish.

As for the KALE PESTO. Oh my.

Most pesto has a lot of oil, nuts, and parmesan cheese. But not this delicious sauce. Instead of going overboard on the nuts, this pesto features avocado as well. It’s a winner, this one.

In the raw-food world, marinated is a perfect trick to create super flavourful ingredients, without the heat of cooking. You’ll see when you marinate the heck outta these wild mushrooms. Flavours to the MAX.

Adding raw foods to your diet is super beneficial. The closer to unprocessed in this processed world we can get, the better. Raw foods are living foods, with all of their nutrients still in tact, and ready to be absorbed by your wonderful body, and create clean energy for all of your systems.

So, here is a great raw vegan entrée you can devour to increase your immunity, energy, and bring a glow to your skin, hair and nails.

Benefits:

Zucchini surprisingly has a high content of omega-3 fatty acids, zinc, niacin, and protein! Eating zucchini in it’s raw form will give you tons of fibre and nutrients, yet be low in calories. A great combination for weight loss. Not to mention the vitamin C is has for your immune system and B vitamins for blood sugar regulation.
Kale…. all hail the kale! Unless you’ve been hiding under a rock, you know kale is good for us. A cruciferous, dark, leafy green. What more could you ask for? It’s packed with fibre to help with digestion and elimination. It’s got Folate for your brain, vitamin C for your immunity, vitamin K for your bones and heart, and vitamin A for your eyes, PLUS 3 grams of protein in just one cup.
Mushrooms (of your choice) are high in vitamin D, and antioxidants! This will help with depression, and combatting disease.

** I love getting most of my produce through Spud.ca, delivered right to my door! **

CRVAN-MURJUB is my code for you to get 20$ off your first Spud delivery. Worth a try! It’s local, organic and so easy.

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan

Serves: 1-2

Time: 40 minutes (includes marinating time)

Ingredients:

1-2 zucchinis
1 cup mushrooms of your choice, thinly sliced

Mushroom Marinade:

1 tbsp maple syrup
2 tbsp tamari
1 tbsp rice vinegar
2 tbsp miso paste
1 tbsp sambal oelek (optional)
1/4 cup water

Avocado Kale Pesto:

1/4 cup almonds
2 cups packed kale leaves, de-stemmed and torn
1 bunch basil leaves
1/4 avocado
1 garlic clove, minced
juice of 1/2 lemon

Directions:

Marinate mushrooms: Mix together marinade ingredients. Place mushrooms and marinade in a wide bowl or baking pan (so mushrooms are covered by liquid). Let sit in the fridge for at least 30 minutes (the longer the better!)
Spiralize your zoodles! Then let sit in a strainer while you prepare the rest.
Make pesto: in food processor, first blend the almonds into a flour (or close to it), then add in the rest of pesto ingredients together in food processor and blend until smooth, scraping down the sides when needed.
Mix together the zoodles and pesto.
Serve with marinated mushrooms on top!

Cucumber Cups with Almond Lime Ginger Butter

February 2, 2017 By julia

Simple and flavourful. Perfect for your next canapé party.

Because you throw those all the time, right?

These little cucumber cups are wayyyy too easy to make.

If you need to throw something together quickly and impress some taste buds, look no further.

The crispy, fresh cucumber with the creamy, smooth almond lime ginger butter is a FANTASTIC contrast and a surprise burst of flavour.

The butter is a bit like thai peanut sauce, but has more of a tangy punch.

Crunchy

Creamy

Fresh

Easy

Benefits:

Cucumbers are super hydrating and packed with vitamins and minerals. Eat the green skin people! The anti-inflammatory flavonol, fisetin, plays an important role in brain health. The antioxidants will combat disease, and the B vitamins will help lower stress.

Miso is a fermented food, which means it will do wonders for your gut bacterial health. Miso (and other fermented foods like kombucha, sauerkraut, and kimchi) will help restore the beneficial probiotics in your intestine, which then will improve mood, digestion, absorption, immunity and reduce risk for many diseases.

Carrots as most of us know are very high in beta-carotene which is then converted to Vitamin A in the liver, which will help your vision. It’s also converted into an antioxidant, which combats disease and helps oxidized cells, therefore, slows down aging and helps the skin. So, eat them up!

Cucumber Cups with Almond Lime Ginger Butter

Serves: 6-8

Time: 15 minutes

Ingredients:

2 long english cucumbers
1 large carrot, grated
2 green onions, chopped thinly
1 tbsp sesame seeds

Almond Lime Ginger butter:

2 tbsp tahini
4 tbsp almond butter
1 tbsp + 1 tsp tamari or soy sauce
1 tbsp rice vinegar
Juice of 1 lime
1 tbsp maple syrup
1/2 tsp ginger powder

Directions:

Slice cucumber discs 1/2 inch thick. Then spoon out the middle to create a cucumber cup (don’t scoop all the way through).
Make almond lime ginger butter: Blend all ingredients together (mini food processor works best)
Place a dollop of the ‘butter’ into the cucumber cups
Sprinkle each cucumber cup with grated carrot, sesame seeds and green onion.

**Note: The almond lime butter can be made into a sauce by adding water until desired consistency. This will make an amazing ‘Glory Bowl’ dressing! Alternatively make it into a dip by adding a bit of water and 1/2 of a zucchini !

Thai Cashew Cream Cheese Endive Boats | Raw Vegan

January 19, 2017 By julia

These 2-bite boats are a fun and fresh way to start off a dinner party.

So simple to put together and really, really delicious.

They have a pop of sweet and tangy flavours with a creamy and crispy textures.

Verrrrry interestingly delicious!

PLUS you get to learn how EASY it is to make vegan cream cheese (this time with curry and cilantro)!

Endives make the perfect boat for just about anything when it comes to small bites. There’s something so fancy about holding a canapé in your hand and savouring each bite.

These guys are great to make ahead of time, and I highly suggest you make enough Thai curry cashew cream cheese to keep in the fridge for that cheese craving later on (amazing in sandwiches, wraps, or with crackers).

Benefits:

Endives have vitamin A, which is great for eyes, plus helps maintain healthy mucus membranes and skin. B vitamins are in there too to help with healthy metabolism of fats, proteins, and carbohydrates.

Cashews help lower blood pressure, and helps hair, bones and nerves. Too much of a good thing in this case isn’t ideal though. Cashews are decadent and packed with calories from beneficial fat, so too many of these creamy morsels could lead to some extra pounds. In this recipe, we just use a small dollop on each endive for decadence and thai flavour!

Mango help lower cholesterol, clear skin, alkalinize the body, improve digestion, improve eye health, and combat cancer.

Thai Cashew Endive Boats

Time: 20 minutes (must soak cashews before hand for a few hours or overnight)

Serves: 20 plus extra cashew ‘cheeze’ is left over for you!

Ingredients:

Two heads of endives
2 cups cashews, soaked overnight or for 3 hours in water then drained
3 tbsp nutritional yeast
1/4 cup water, or just enough to blend cashews
2 tbsp lemon juice
2 tbsp green curry paste
1 tsp onion powder
3/4 cup cilantro
1 mango, sliced thinly in batonnet cuts
2 green onions, chopped diagonally

Directions:

Make the Thai cashew cream cheese: Blend the soaked cashews, lemon, and water (not too much!) in food processor until cream cheese consistency. Then blend in curry paste, onion powder, and cilantro.
Fill your endives with cashew cheese, mango, green onion. Top with cilantro.
Store your extra cream cheese in the fridge for about a week in a sealed jar.

Turmeric Ginger Banana ‘Mylkshake’

December 29, 2016 By julia

The blender. Doesn’t it blow your mind?

With just a few ingredients, you’re on your way to taste bud heaven.

This time, think milkshake… but good for you. REAL good for you.

If you can get the actual turmeric and ginger root from your local grocery store, DO IT.

You could use the powdered, but this recipe is so much better with the real, fresh ingredients. If you have a hard time finding them, Spud carries turmeric and ginger root! Just order online from their website and it will get delivered to your door (use the code CRVAN-MURJUB for 20$ off your first order). While you’re at it, add a box of smoothie ready bananas for just 7 bucks and freeze them so they’re ready for your next smoothie session!

Then this creamy, spicy super smoothie so fast and easy to put together.

If you have a high-speed blender, this bevy is amazing blended until warm.

It’s the best thing to come back to after playing all day in the fresh powder.

By the way HAPPY NEW YEAR!!!!

I’m going to share what I am chatting away about in this week’s email to subscribers (subscribe on the homepage).
Here’s s few things I can leave you with while we’re shooting into 2017:

Try not to get overwhelmed about the things that didn’t happen in 2016, or the things you hope to achieve in 2017. This life of ours is all about the adventure. The best gift we can give to ourselves is to be grateful for each present moment and appreciate the relationships, achievements and things that we have now.
Don’t be like T HIS GUY, trying to get it all over-with and done at once.
Just ENJOY the process! We’ve all got mundane things to do in this life (think chores, some work, etc), but what if we switched our mind-set into being excited to do those things, and ignore the part of our brain that dreads what’s to come?

I can’t waaaait to answer emails!
I’m SO stoked to do the recycling!
Cleaning the house? YES!!!

Imagine how fun life would be if we truly believed everything was amazingly fun? Something to think about…

OK, now back to winter in a cup.

The benefits of this drink are endless. But, here’s just a few to be excited about…

Benefits:

–Turmeric is one of nature’s best anti-inflammatory. Eating it with black pepper drastically improves it’s absorption into your hot bod, magnifying the benefits. It’s also great for bloating, digestion, blood purification, skin conditions, cancer-fighting, plus it aids in fat metabolism.

–Ginger is well-known for it’s anti-bacterial and anti-fungal properties. This makes it a great answer for combatting seasonal flus and making your immune system super-human. Ginger is also a star when it comes to nausea and muscle pain.

–Bananas are packed full of beneficial carbohydrates, with fibre and a bit of protein! They really are an all round healthy food that if I lived on a deserted island, all I would need is bananas. There’s a reason monkeys go bananas over bananas, and it makes up most of their diet. Smart monkeys. They also decrease bloating (especially for that time of the month ladies!), build lean muscle mass, help your muscles recover faster and give you a boost of clean, whole food energy.

Anti-Inflammatory Turmeric Ginger Banana Mylkshake

Time: 5 minutes

Serves: 1-2

Ingredients:

2 bananas, peeled
2-3 centimetres turmeric root, chopped (start with less, and add more if you can handle the spice!)
2-3 tsp ginger root, chopped
3-5 dates (depending on size, but I used 5 small bahri dates. 3 medjool would do the trick)
1/2 tsp vanilla
1/2 cup almond milk (or less if you want it thicker)
little pinch of pepper
cinnamon to top

Steps:

Throw all of the ingredients into a high speed blender. Blend for 1 minute (or until warm).
Pour into your favourite mug and sprinkle with cinnamon

Note: This goes well with last week’s Raw Vegan Chocolate Orange Christmas Bites

Raw Vegan Chocolate-Orange Christmas Bites

December 22, 2016 By julia

Bring this to a Christmas party and your brownie points will shoot through the chimney.

These little morsels will bring melty, sweet, whole-food goodness to your Christmas Holidays.

Pour yourself a cup of tea, and dip away.

Right now, I’m going through the Raw Gastronomy chapter in my Plant-Based Rouxbe Culinary course. The challenge was to create a raw dessert, and I thought, why should I be the only one to appreciate the taste of my creation? It’s too good not to share with all of you.

Eating whole foods in their raw form does wonders for your body.

Raw, or ‘living foods’ still have the vitality and energy in the food itself. If they aren’t heated over 118 degrees farenheit, their naturally occurring enzymes stay active. Heating foods can deactivate some of the beneficial, vital enzymes, plus destroy other nutrients like minerals, essential fatty acids, and vitamins. So, why not eat as much food in their natural raw form as possible?

Plus, this chocolate sauce is just 3 ingredients! So simple and it works soooo well. The coconut oil is just slightly heated enough to melt into a saucy texture.

Even after freezing for a while, the bottom layer of these bites still stays deliciously gooey.

It’s pretty much cookie dough, that’s packed with nutrients, with hard chocolate on top. YUM.

Benefits:

–Cacao powder is the raw form of dark chocolate. It’s the part with the highest amount of antioxidants (40 times the amount of blueberries). It’s a natural energy booster, mood elevator and is packed with magnesium for your brain and heart health.

–Dates are packed with minerals and fibre. They’re super sweet, but are actually good for you! Pure magic. Your brain, heart and digestive system will thank you. They’re actually a great source of protein, plus they’re packed with vitamin C and D to help your beautiful skin and promote elasticity for the anti-aging effects.

–Coconut has iron, healthy fats and fibre. A bit of coconut will help ward off disease and keep your tissues healthy too.

Ingredients:

Base layer:

1 1/2 cups dates, pitted (meaning without pits), soaked in hot water for 5 minutes then strained (if super dry)
3/4 cup shredded coconut
1/2 cup walnuts, chopped
1 tsp orange zest
1 tbsp orange juice, freshly squeezed

Chocolate sauce:

1 1/2 tbsp coconut oil
1/2 cup cacao powder
2 tbsp maple syrup

Steps:

Pulse walnuts, coconut and orange zest in food processor until a meal forms
Add dates and orange juice. Blend until all is combined
Use two small spoons to press mixture into balls then into a mini muffin tin. OR you could also press the mixture into a loaf pan as one large layer
Make chocolate sauce: Melt coconut oil in small sauce pan, add maple syrup and cacao powder. Use whisk to mix until smooth and creamy.
Spoon chocolate layer over each base layer
Sprinkle with shredded coconut
Chill in freezer for 30 minutes or as long as you like. They don’t become rock solid!

Raw

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