With only six days left to go, my raw challenge finish line is actually within sight. Though I am certainly ready for the return of cooked food in my diet, today’s recipe really was a delight. Fresh, crunchy Romaine lettuce from last Saturday’s Trout Lake Farmers Market certainly elevated things, and I also opted to pimp it up a bit with fresh tomatoes and edible flower petals, both items harvested from my own (semi) successful backyard garden. Though a part of me did miss the usual anchovy salty-fishy zip, the Dijon mustard delivered loads of zing and the nutritional yeast flakes added that cheesy flavour which good Caesar salads are known for.

Zingy Caesar Salad
(Serves 2)

1/2 head Romaine lettuce, washed, dried and torn into pieces
Caesar dressing (see recipe below)
1 small tomato, cut into wedges
1 T raw ‘Cheez Crumble‘ (for garnish)
Optional: petals from 2 edible flowers (for garnish)

Dressing:

2 T raw cashews, soaked for 1 hour, rinsed and drained
1 T Dijon mustard
1 T nutritional yeast flakes
juice of 1/2 lemon
1/4garlic clove, minced
fresh black pepper
2 T water
2 T extra virgin olive oil

In a blender, add all ingredients except for the olive oil. Whirl to combine. With motor still running, slowly drizzle in the olive oil. Taste and adjust seasoning as desired. At this time, you could also add a little extra water if the dressing is too thick.

Next place the lettuce in a medium size bowl. Drizzle with just enough dressing to lightly coat the leaves when tossed. Serve salad divided onto 2 plates. Sprinkle with ‘Cheez Crumble’ and top with tomato wedges. Sprinkle with flower petals, if desired.

If you happened to hear a loud thud in the last week, chances are it was the sound of me falling off the wagon. With only 13 days left to go, raw eating is really starting to lose its luster, and fast. It is becoming time consuming and downright antisocial.  I want yogurt, goat feta, cooked whole grains, homemade soups and eggs.  I like these foods and, more importantly, I feel really good when I eat them. I suppose some people thrive on a raw diet, while others, not so much. I’ve simply decided that I really enjoy a healthy balance of both raw and cooked food. And after September 8, that is exactly how I plan to eat. For good.

In the meantime, here is a smoothie recipe to keep me satiated when mornings are rushed. It’s really yummy, and the cashews add a little kick of protein. This is also speedy to prepare, providing you remember to soak the nuts the night before.

Power Smoothie
(Serves 1)

2 T raw cashews, soaked overnight and rinsed
1 ripe banana, peeled and frozen
2 medjool dates, pitted
½ cup almond milk
½ cup fresh berries, washed

Place all ingredients in a blender and whirl until well combined. Serve immediately, in a tall glass.

As the days tick by and I get closer to my ‘Raw Challenge’ finish line (September 8), my recipes seem to be getting simpler and easier to prepare. Summer’s bounty of fresh fruit and vegetables is certainly a contributing factor. Why mess with perfection? But one can not live on rabbit food alone. Protein remains an important part of any healthy diet. This raw peanut butter is the perfect quick and tasty solution. It’s also cheap like borscht, costing about $1.75 for a 250 ml quantity. Made from organics peanuts, it takes mere seconds to make and can last up to two weeks in the fridge (though mine never lasts that long). Try it spread on a flax cracker or a stick of celery with raisins pressed into the top (a.k.a ‘ants on a log’).

Raw Peanut Butter

1 c raw, organic peanuts- red skins still on
¼ t salt
1 T agave nectar or raw honey
Grape seed oil- enough to form ‘butter’ (probably about 1/3 c)

Whirl peanuts in food processor, until fine crumbs are formed. Add salt and agave. Whirl. While machine is still on, slowly drizzle in the oil, continuing until ‘peanut butter’ has formed. Store in an air tight container in fridge.

Yeesh….. less than 1 month left to go. Will I be lost without my dehydrator and the frequent whirl of my food processor? Highly doubtful. But summer’s bounty continues to make raw dining not only pleasurable, but downright exciting.

Today’s recipe for ‘Tuna Tartare’ falls into the cro-magnon category, the same arena I touched upon back in June with my ‘Beef Carpaccio’ recipe. What this means is that only about 5% of raw foodists would even consider eating such a dish, as the other 95% are vegan.

Like other sushi grade fish such as salmon, scallops and prawns, tuna provides tasty clean protein in combination with a good hit of Omega 3 Fatty Acids. If you are concerned about potential mercury content, seek out your sources. I recommend Iron Maiden’s ‘Albacore’ tuna, as these fish are caught at a younger age, off the northern coast of Vancouver Island, before toxins have had a chance to accumulate to the same levels as many other varieties of tuna, which have been caught at a more mature age and often in more polluted waters. As always, do your homework….. especially if you are considering eating raw meat, fish or dairy products.

Tuna Tartare
(Serves 2)

150 grams fresh sushi grade tuna
1 T extra virgin olive oil
1 T fresh, finely chopped chives
1 t capers, rinsed and roughly chopped
Juice of ¼ lemon
Salt & pepper
Garnish: chive blossoms or fennel fronds

Chop the tuna into a very small dice, about ¼”, using a very sharp knife. Mix with the olive oil, capers and chives. Season with salt and pepper to taste. Serve in 2 chilled cocktail glasses and garnish with chive blossoms or fennel fronds.

Raw Almond Milk

This week I promise to keep it simple. Way back in early June, nut milk was one of the very first items I mastered and incorporated into my raw repertoire. Not only is it quick, easy and inexpensive to prepare, it’s actually downright delicious. I now prefer it to cow’s, soy or rice milk.

In recent years, many consumers have been turning away from cow’s milk. With lactose intolerance a reality for 75% of the world’s population, alternatives are becoming more and more popular. Since the 1990’s, the dairy industry has been promoting the consumption of its products as an essential, calcium rich way to ward off the evils of osteoporosis. Yet today North America has one of the highest consumptions of dairy products, and also the highest incidence of osteoporosis. The pasteurizing process (where milk heated to 162* F for about 15 seconds to kill off harmful bacteria and enzymes) also removes up to 66% of the milk’s vitamins (A, C, D, E, B6 AND B12). Personally, I think that unpasteurized milk is a very exciting option, as its maximum nutritional value remains intact. Just one little problemo- it is illegal to sell raw milk in Canada. The only way around this regulation is to purchase shares in a real live cow, from a dairy farmer who is committed to offering such a unique product. It is possible to access, though certainly not easy.

As for soy milk, that’s a whole other can of worms. Soy beans have been fermented and extremely processed by the time they have been transformed into actual milk. Soy also contains a chemical that mimics estrogen, which is concerning to some. Rice milk seems less controversial, as it requires less processing. With soy, rice and nut milks, there is a possibility that they may contain sweeteners and even polyunsaturated vegetable oil. As always, it’s easy to avoid unwanted ingredients by checking your labels.

And last but not least, my new favourite….. the almighty (raw) almond milk. Almonds are rich in magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Making your own nut milk means you control what goes in it. It provides an opportunity not only to be in control of what you put in your body, but also to be creative with ingredients. And did I mention that it’s delicious?

Raw Almond Milk
(Makes 1.25 litres)

1 c. raw almonds, soaked for 8 hours
4 dates, soaked in warm water for 2 hours
5 c. water (divided into 2 equal parts)
2 T extra virgin coconut oil
1 t vanilla
Good pinch of sea salt

In blender add half the water plus all other remaining ingredients. Blend on high for 2 minutes. Strain all but 1 cup of this mixture through a cheesecloth bag, squeezing it by hand to quicken the flow of liquid into a juice jug (as if you were milking a cow!). Return blender to its base, with the 1 cup of milk mixture still in the bottom. Add the remaining water and blend for another 30 seconds on high. Add liquid to the mesh bag and squeeze into the juice jug. Add a tight fitting lid and refrigerate for up to 1 week.

*Tip- Dehydrate left over nut mixture to make ‘nut flour’ (for about 3 hours). Whirl to a flour in a food processor. Use in flax crackers, etc.

Corn Chowder with Fresh Salsa

As I write this post, the wind blowing from the office fan is barely helping to cool my scantily clad, sweaty epidermis. Not that I’m complaining. Canadian summers are far too short. This week’s heat wave is a call to work less, swim outdoors, eat light and generally slow down the pace. These days, meals should be quick, fresh and simple. I’ve already made this soup twice in the last week and just packed the last of batch number two into a thermos. Though using frozen corn to make this soup provides delicious results, I can only imagine how much yummier it could be now that corn season is upon us….. so I’m off to the beach now, for a swim in the ocean and a bowl of summer soup.

Corn Chowder
(Serves 2)

1 c corn kernels (fresh or thawed)
1/3 c raw walnuts, finely ground
1 T extra virgin olive oil
1 small garlic clove, minced
¼ t salt
Fresh pepper, to taste
1 T fresh lime juice
1 c water
Good pinch of chili flakes

Put all ingredients in a blender and blend well, for about 60 seconds. Taste and adjust seasoning (salt, pepper, chili flakes and lime juice). Ladle soup into 2 bowls and garnish with salsa. Then drizzle with 1/2 t of olive oil on each soup.

Salsa:

2 T diced yellow pepper OR tomato
1 T diced red onion
1 T thinly sliced green onion or chives
2 T fresh cilantro, roughly chopped
Rind and juice of ¼ lime
Pinch of salt

Place all ingredients in a small bowl and toss together.

I’m now over half way through the challenge. With 47 days left to go, how do I feel? Really not that different. The 5 pounds I lost during the first 2 weeks have stayed off. I look the same. I feel the same. (o.k.- I guess that I’ve never been more, er- regular) I think the same. No earth shattering changes to report and staying on track really hasn’t been that difficult . I think that most of us lean towards consuming more raw foods during the summer months, anyway. The weather is warmer. There is lots of fresh, local produce to eat. But there are still a few unexpected things that I miss. Mostly simple things like rice, hard boiled eggs and catsup….

Someone once told me that food such as omelettes, hash browns, burgers and fries are really just a vehicle for catsup. And I couldn’t agree more. Back in my previous, non-raw life I’d been known to put great care into making a gourmet style sandwich or a fancy-pants frittata, only to douse it with a generous pour of sweet, saucy, tomato-ey catsup. As my inner white trash lives and breathes, I remain an enthusiastic fan of this deliciously diverse condiment.

Just one problem- it’s cooked. Or perhaps it is not a problem at all, but merely a challenge. Ladies and gentlemen, I bring you my proudest raw creation to date, raw ketchup. I am also sharing the accompanying recipes for raw mushroom burger patties and flax seed ‘buns’, but really….. aren’t they just the vehicle?

Mushroom Patties

1 ½ T extra virgin olive oil
1 ½ t apple cider vinegar
2 c chopped crimini mushrooms
½ c almonds, soaked 8 hours, rinsed and drained
½ c pumpkin seeds, soaked 8 hours, rinsed and drained
2 green onions, minced
1 garlic clove, minced
½ t ground fennel seeds
½ c parsley, coarsely chopped
1/2 t salt
pepper to taste

In large bowl, whisk together olive oil and vinegar. Toss in mushrooms and allow to marinate 15-20 minutes. Process almonds and seeds into small pieces in food processor. Transfer to large bowl. Process mushroom mixture with green onions, fennel, garlic and parsley until chunky. Transfer to same bowl. Add s & p and stir ingredients until well combined. Shape mixture into patties (about 1/4″ thick). Dehydrate on parchment paper or Teflex screens @ 118* for 8-12 hours, until crust forms on outside, flipping over at around the 5 hour mark and removing the parchment or Teflex.

Flax Seed Crackers

1 c. flax seed (soaked in 2 c of water for 2 hours)
½ c sunflower seeds
1/2 c ground flax
3/4 t salt
1 tsp onion powder
1 T poppy seeds
2 T nutritional yeast
2 T sesame seeds
1 T apple cider vinegar

Mix all ingredients together in a food processor. Roll dough out between 2 layers of parchment paper or teflex sheets, peeling away the top layer when the dough is fully rolled out. Dehydrate at 114 degrees for 3 hours. Turn crackers over onto regular mesh screen, peeling away the 1 layer of parchment or teflex. Continue to dehydrate another 3 hours. Remove crackers from dehydrator and cut into ‘cracker sized shapes. Allow to dry on a cooling rack for 1 hour. Store in a tightly sealed container (at room temperature) for up to 1 week.

Catsup

1 c diced fresh, ripe tomatoes
1 T apple cider vinegar
½ t salt
½ c sun dried tomatoes that have been soaked for 2 hours in warm water
2 pinches allspice
2 pinches ground cloves

Squeeze excess liquid from the sun dried tomatoes and roughly chop. Add to food processor with remaining ingredients. Whirl to combine well. Stop and scrape ingredients down from the inner sides of the processor. Whirl some more, until mixture is smooth. At this point, you can serve the catsup as is (a little rustic in texture) or pass the mixture through a wider mesh sieve. This will make a smooth, glossy catsup that looks like the real thing.

If you ever need something rolled at a party, don’t look at me. And despite several determined attempts, I also remain a dismal sushi roller. But I shall continue to practice and, hopefully, sushi rolling mastery is soon to come. While my current maki creations are loosely rolled and full of air pockets, they are delicious none the less.

To make sushi completely raw, cooked rice is not an option. But fear not. Substituting the traditional grain with Turnip ‘Rice’ (a mixture of minced turnip and rice vinegar) makes for a fresh and crunchy alternative (I ‘glued’ the turnip to the nori sheets with a thin layer of Ani Phyo’s Garden Pate, but any spread will do). As for other fillings, raw vegan fillings include ingredients such as cucumber strips, avocado slices, sliced marinated mushrooms, bell pepper strips and arugula leaves. If you are open to including raw fish in your diet, try sushi grade raw fish and seafood, such as tuna, salmon and prawns. Before purchasing raw fish, talk to your local fishmonger and figure out which of their products are both safe and appropriate for raw consumption.

It is said that we eat with our eyes first. Sushi is not only a great opportunity to experiment with wonderful ingredients, but also with visual presentation. Think of how it is usually served in a restaurant- dishware, garnish and décor all contribute to each dining experience. Even using a plain wooden cutting board as a serving platter can be a very attractive way to present your creations. Arranged with Pink Pickled Ginger, (coloured naturally with fresh beet juice), Nama Shoyu (soy sauce) and wasabi paste (or fresh grated wasabi root- if you can find it) home made sushi need not look ‘home made’ at all.

Turnip ‘Rice’

1 medium turnip, peeled and cut into 2” cubes
1 T water
2 t rice wine vinegar
2 pinches of sea salt

Whirl turnip cubes in food processor until they form a rice like consistency. Place turnips into a bowl and mix in remaining ingredients.

Garden Pate (Ani Phyo)

1/2 c almonds, dry
1 ½ t grated ginger
1 garlic clove, minced
¼ – ½ t salt
2 carrots, peeled and chopped into large slices
1 celery stalk, chopped into large slices
¼ c red onion, roughly chopped
1 T extra virgin olive oil
2 t fresh lemon juice
¼ c raisins (not soaked)

Whirl almonds in food pro, until fine crumbs. It is important to do this first. Remove and set aside. Add all remaining ingredients to food pro and whirl well to combine. Great in wraps, on crackers….or in sushi.

Pink Pickled Ginger

Fresh ginger root, peeled and very thinly sliced (about ½ c)
2 T rice vinegar
Pinch of salt
3 T water
1 1/2T agave syrup
1 t fresh beet juice

In a small bowl, combine all ingredients except for the ginger. Stir in the ginger. Place in a tightly lidded container in the fridge. Allow to chill and marinade for at least 4 hours.

For Assembly:

Nori sheets
Garden pate
Fillings of your choice

If you’ve never made sushi before, I’d suggest checking out a ‘how to’ video on You Tube for help with technique (this one has rough camera work, but it’s helpful. Don’t bother wetting your hands, as you are not using real rice). Lay each nori sheet on a bamboo sushi rolling mat (buy at any kitchen supply store). Spread a thin layer of pate on the bottom half of the sheet. Cover with a thin layer on the Turnip ‘Rice’ (about 3/8” thick). Add ingredients to your liking, but don’t add too much, or the roll will be difficult to form. When forming your sushi rolls, roll them away from you. If you are having trouble sealing them, dip your fingers in a cup of water and run them along the top edge.

The cherry tree in our backyard is producing a massive amount of cherries this year- far more than usual. Even the birds can’t be bothered to stay on top of the tree’s fruit output. What do do? Put some in ice cream, of course. This recipe comes from last post’s ‘chocolate and banana + hazelnut’. Simply add 1 cup of pitted cherries at the same time as the nuts. I served this one right away like a soft ice cream, rather than returning it to the freezer to firm up. Trust me, it’s a winner.

I Scream. You Scream. We all scream for ice cream!

As far as food preferences go, I simply don’t have much of a sweet tooth. Desserts always seem interesting to look at, but I’m rarely tempted to actually eat them. Case in point- it is at day 39 that I am developing my first dessert recipe (with the exception of the ‘Rum Balls‘ I created back on day 11). And they really shouldn’t qualify as a dessert, but rather a ‘healthy energy ball’.

So what ingredients does one have to work with when making a raw dessert? Nuts and seeds, dates and other dried fruit, avocados, cacao, vanilla, coconut milk and oil, fresh fruit….. to name a few. There really is quite a tasty assortment to work with. This ‘ice cream’ recipe uses only 5 ingredients and is dead simple to make. After peeling and freezing the bananas 8 hours ahead, the preparation time is less than 5 minutes. I’ve also started to experiment with other flavours such as ‘Banana-Maple with Walnuts’. This ‘ice cream’ would also serve well in a milk shake, or as a filling in a raw nut crust that is then topped with fresh, seasonal fruit.

Banana + Chocolate ‘Ice Cream’ (with Hazelnuts)

4 bananas, peeled, wrapped in saran wrap, and frozen for at least 8 hours
¼ c raw cacao or cocoa powder
2 T raw honey
1 t good vanilla
1 pinch of salt
½ cup raw hazelnuts

Remove bananas from freezer and cut into ½” thick slices. Place in food pro and whirl well. Add cacao, honey, salt and vanilla and again whirl well, until thick and creamy. Add nuts and blend quickly, just until they are mixed through, but not ground too small (OR roughly chop them and reserve them until serving time, sprinkling them on top of each serving as a crunchy garnish). Pour mixture into a loaf pan and cover with saran wrap. Place in freezer. When serving, remove from freezer 5 minutes before. Scoop and serve, just as you would regular ice cream.

As an aside, I wanted to share this Design Sponge post about Lindsay Laricks of ‘Fresher Than Fresh’. She has created her own nifty little business making and selling gourmet snow cones. One of the things that makes her concept unique is that she crafts all of the organic syrups herself, often sourcing ingredients from her own back yard garden in Kansas City. And the coolest part of all? She sells them out of her adorable 1957 Shasta trailer, complete with a ‘stick man mascot’ that lights up at night. I see no reason why this icy summer treat could not be emulated in a raw version by pureeing fresh fruit with agave or maple syrup, citrus juices, vanilla, fresh herbs etc. and then passing the syrupy liquid through a sieve. Raw snow cones- why not?