Raw Food Recipe Menu: October 19, 2014
1 cup (100 g) ground buckwheat groats, soaked and dried
½ cup (50 g) ground flaxseeds
½ cup (115 g) apple puree
3 tablespoons (45 ml) lemon juice
1 teaspoon lemon zest
¼ cup (60 ml) agave
3 tablespoons (30 g) date paste
¼ cup (60 ml) water
2 tablespoons (15 g) poppy seeds
1. In a medium bowl, mix together the buckwheat, flaxseeds, and salt. Add the apple puree and then the lemon juice, lemon zest, agave, date paste, and water. Stir until well combined. Fold in the poppy seeds.
2. Using about 3 tablespoons (45 ml) of batter for each pancake, scoop out pancakes onto a lined dehydrator tray, making 2- to 3-inch (5- to-7.5 cm) rounds that are about ½-inch (1-cm) thick. Dehydrate at 118°F (48°C) for 6 hours. Peel from the tray liner and flip over onto an unlined dehydrator tray. Continue drying until the outside is beginning to get a little crisp and the inside is still a bit mushy.
3. Pancakes are best straight out of the dehydrator, but they can be kept in a lidded container in the refrigerator for up to a few days.
Nutrition FYI: Buckwheat
Buckwheat isn’t a grain. It’s a fruit seed related to rhubarb and sorrel. It’s high in manganese, tryptophan, magnesium, copper, and fiber, and it has been linked to a lower total serum cholesterol, lower LDL cholesterol, and lower blood pressure. Buckwheat works in synergy with vitamin C and contains flavonoids and antioxidants.
This smoothie reminds me of a frosty peanut butter cup. It’s rich and decadent and made to be poured in two or more layers.
For the Chocolate Layer
For the Nut Butter Layer
To make the chocolate layer: In a blender, process
all the chocolate layer ingredients until very smooth. Pour half into
another container and set aside. Divide the remaining smoothie mixture
between two glasses.
To make the nut butter layer:
Blend the nut butter layer ingredients until very smooth, and divide
between the glasses. Spoon this on top of the chocolate layer, being
careful not to blend the two layers too much. Then, gently add the
remaining chocolate layer mixture.
This is beautiful when made in three layers, but is just as delicious if made in two.
Top with chopped almonds and/or cacao nibs, if using.
Yield: about 4 cups
Fat-Free Sweet and Spicy Mango Dressing
This is a longtime favorite salad that, of course, had to go in Easy
Affordable Raw. Sunflower sprouts add a fresh crunch, and the avocados
and mushrooms add substance to this hearty salad that is perfect for either lunch or dinner.
For the Salad
- 1 head Romaine lettuce, torn into pieces
- 1 avocado, sliced
- 1 cup (70 g) sliced mushrooms
- 1½ cups (265 g) mango chunks
- 3 scallions, sliced
- ½ cup (50 g) walnuts
- 1 cup (45 g) sunflower sprouts (See how-to on page 40.)
For the Dressing
- 1 cup (175 g) chopped mango
- ½ cup (35 g) sun-dried tomatoes, soaked in water for 30 minutes (See how-to on page 44 of Easy Affordable Raw.)
- 6 dates, soaked in water for 30 minutes
- 2 tablespoons (30 ml) agave
- 1 teaspoon minced fresh garlic
- 1 tablespoon (15 ml) apple cider vinegar
- 1 cup (235 ml) water
- 1 teaspoon ground paprika
- ¼ to ½ teaspoon cayenne pepper
- 1 tablespoon (10 g) minced onion
- ½ teaspoon salt
- ½ teaspoon black pepper
To make the salad: Assemble the salad by making a bed of Romaine two
salad plates and arranging the remaining salad ingredients on top.
To make the dressing: Place all the dressing ingredients in a blender
and puree until very smooth. Drizzle over the salad when ready to serve.
Leftover dressing can be stored in a covered container in the refrigerator for up to a few days.
YIELD: 2 LARGE SALADS AND ABOUT 2½ CUPS (590 ML) DRESSING
Made of nothing more than fruit, nuts, and spices, this apple pie is a healthy version of the traditional favorite.
For the Crust
- 1/2 cup (95 g) almonds
- 1/4 cup (25 g) pecans
- 1 cup (180 g) dates
- 1/2 cup (40 g) unsweetened shredded dried coconut flakes
For the Filling
- 6 apples, peeled, cored, and thinly sliced
- 1/4 cup (45 g) chopped dates
- 1/4 cup (65 ml) date paste
- 1/4 cup (60 ml) agave
- 2 tablespoons (32 g) almond butter
- 2 tablespoons (28 ml) lemon juice
- 3/4 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon allspice
- Pinch of salt
- 3 tablespoons chopped candied nuts (optional)
- To make the crust: Place all of the crust ingredients into a food
processor fitted with an “S” blade, and process them until the mix
begins to stick together. (Don’t over-process. This will take about a
minute in most processors. The mixture will be crumbly.) Pour this
mixture into an 8-inch (17-cm) pie plate or pan and firmly press into
the bottom and up the sides. Store the crust in the refrigerator to firm
while making the filling.
- To make the filling: Peel, core, and slice the apples and chop the
dates. Put them in a medium bowl and set aside. Whisk together the
remaining ingredients and pour over the apples and dates. Gently toss
until the ingredients are combined and well coated.
- Pour this mixture into the crust and spread evenly. This pie can be
served immediately or refrigerated for a few hours before serving. It’s
beautiful on its own but also pairs well with banana ice cream or Crème
Anglaise (see book for recipe).
Store leftover apple pie in an airtight container in the refrigerator for up to 1 week.
Yield: about 8 servings