Raw Banana Crepe Rolls

Breakfast, Dessert, Raw | December 8, 2017 | By

Looking through old pictures the other day I got reminded of these really yummy raw banana crepe rolls which brought back some very happy memories. The texture of the dehydrated crepes is just incredible and it’s a very comforting dish as well, perfect to prepare at home as we approach holiday season. I intend to update this post with new and more pictures soon – I just felt like I had to share it with you already. 🙂 

This recipe can be easily adapted to the ingredients you have at home – you can top it with a good amount of fresh fruits, marmalade, cashew vanilla cream and / or some melted, homemade chocolate. You will need bananas for creating the crepes that hold everything together.

It can be a nutritional breakfast or dessert, or even a snack for in-between meals, and kids are going to love it too. 🙂

So here are my raw banana crepe rolls made with fresh fruit, strawberry marmalade and crunchy granola! 

Raw Banana Crepe Rolls
Serves 3
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Prep Time
25 min
Cook Time
8 hr
Prep Time
25 min
Cook Time
8 hr
Banana Crepes
  1. 3-4 ripe bananas
  2. Pinch of cinnamon
Filling
  1. 2-3 pears, cut in small cubes
Topping
  1. 2-3 handfull ripe strawberry
  2. 2 tbsp coconut sugar
  3. 1 banana, sliced
  4. Oatmeal granola/ other crunchy granola
Banana Crepes
  1. Blend all ingredients in a blender for about 30 seconds or until well combined. Divide the "banana dough" in half and spread evenly across 2 dehydrator sheets forming a thin layer. Dehydrate at 40 °C for about 8 h. Your crepes should come off the sheet easily.
Topping
  1. Wash & cut the strawberries and add them to a frying pan together with the coconut sugar. Cook for about 10 minutes while stirring until a lovely delicious marmalade texture is achieved. The longer you cook the thicker will be your marmalade, so adjust texture as desired and set aside with other ingredients for assembly.
  2. Form your banana crepe rolls with the pear filling inside and use all toppings to decorate your dish as desired. Enjoy!
Notes
  1. For the banana crepes you need a dehydrator and the teflex sheets.
VegiTales http://vegitalesibiza.com/

Raw Kale Salad & Raw Onion Rings

Appetizer, Raw | December 4, 2017 | By

Kale Salad with Currants, Pine Nuts, and Lemon-Thyme Vinaigrette is a recipe inspired by “Crossroads” – a vegan cooking book by chef  Tal Ronnen.

Crossroads is also a 100% vegan fine dining restaurant in Los Angeles serving plant-based dishes such as “Artichokes Oysters with Tomato Béarnaise and Kelp Caviar” and amazing fresh pasta like “Pappardelle Bolognese” or “Acorn Squash Ravioli with Kale and Black Garlic Butter Sauce”.

In the book you can find great techniques for making the perfect pasta and it includes some inspiring recipes, so I am definitely grateful to have bought it last year! 

This salad here is based on a recipe from the book. I have changed a few ingredients and added Raw Onion Rings to it, which I think go very well with it, adding some crunchiness to the whole dish. 

Kale is actually one of the healthiest foods on the planet and from all the super greens, kale is king. It contains antioxidants, vitamin C, vitamin K, beta-carotene & minerals. If you are curious to learn more about kale’s benefits, there are plenty of interesting articles on kale to be found online, including this one here for example: https://www.healthline.com/nutrition/10-proven-benefits-of-kale.

Kale and other leafy greens such as spinach, collard greens, swiss chard, turnip greens, mustard greens, beetroot greens, carrots greens, etc. are very important in our alimentation, yet many aren’t aware of it. Salads such as this one here are a great and simple way to integrate more greens to your diet. 

Except for the raw onions rings which require dehydration and need to be prepared in advance, the green kale salad needs only about 15-20 minutes to prepare and to be ready for serving. 

Enjoy preparing it at home and please leave a comment if you liked it. I would be very happy to hear your feedback. 

Massaged Kale Salad with Raw Onion Rings
Serves 4
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Prep Time
20 min
Cook Time
12 hr
Total Time
12 hr 20 min
Prep Time
20 min
Cook Time
12 hr
Total Time
12 hr 20 min
Kale Salad
  1. 2 bunches kale
  2. 1/2 cup dried currants/ raisins/ chopped dates
  3. 1/2 cup pine nuts, toasted
  4. salt & pepper
Lemon Thyme Vinaigrette
  1. 1/2 shallot, minced
  2. 1 garlic clove, minced
  3. 2 fresh thyme springs, leafs stripped from the sterms
  4. 1/4 cup white balsamic vinegar
  5. finely grated zest & juice from 1 lime/lemon
  6. 1 tbsp maple syrup / other sweetener of choice
  7. 1/2 cup cold pressed olive oil
  8. salt & pepper to taste
Raw Onion Rings
  1. 2-3 white onions
  2. 1/4 cup flax seeds, finely grounded
  3. 1/4 cup sunflower seeds, finely grounded
  4. 2 tbsp black sesame
  5. 2 tbsp white sesame
  6. 1/4 tsp himalayan salt
  7. 2 tbsp nutritional yeast
  8. 1/2 tbsp date paste ( from 2 dates)/ 1tbsp of other sweetener of your choice
  9. 11/4 cup almond milk
Lemon Thyme Vinaigrette
  1. Add all ingredients for the vinnaigrete in a jar and mix until well combined. Set aside.
Kale Salad
  1. Raw kale can be tough, so the key here is to treat it right. To achieve a silky texture you should cut the kale very finely, just like confetti. Lay each kale leaf upside down on a cutting board and cut down both sides of the center rib to remove it. Stack a few leaves at a time, roll them into a tight cigar shape, and cut crosswise into very thin ribbons.
  2. Put the shredded kale in a colander or salad spinner and rinse well with cold water. Drain and dry well.
  3. Combine the kale, currants, and pine nuts in a mixing bowl. Drizzle the salad with the vinaigrette and season with salt and pepper. Gently toss with your hands to dress the salad evenly. and let stand for 10 minutes.
Raw Onion Rings
  1. Peel the onions and cut them lengthwise about 1 cm thick.
  2. Prepare the batter by grinding flax & sunflower seeds into a flour using a food processor or a high speed blender. Pour flour in a bowl and set aside.
  3. Using the same blender mix the almond milk with the date paste. Add almond date milk to the seeds flour bowl and the rest of the ingredients mixing all until well combined. Add a bit more water if batter is too thick. Dip the onion rings one by one into the batter and then place them on a dehydrator sheet. Dehydrate at 40C for about 12h or until crispy.
  4. Enjoy!:)
Notes
  1. If you don't have a dehydrator you can also use the oven at 50C with the oven door slightly open.
VegiTales http://vegitalesibiza.com/

 

 

 

Adzuki Sprouts

Raw | December 1, 2017 | By

Let’s eat more sprouts! 🙂

Soaking, sprouting and fermenting activates phytase, which inhibits the phytic acid and lectins bound in the phosphorus content of the outer layer of grains, legumes, nuts and seeds. Phytic acid blocks absorption of minerals and inhibits the enzymes needed to digest foods. In the plant world phytic acid is required for protection against insects and to maintain the freshness of seeds for germination and protect against fungi. 

Sprouting is the process of germinating seeds — whether grains, nuts, beans or different kinds of seeds — so that they are easier to digest, it neutralizes enzyme inhibitors and your body can access their full nutritional profile which actually increases consistently. 

Sprouting is actually very easy and fun!

I love watching those little greens grow in my kitchen. These days you can find a good range of sprouts in most supermarkets but there is nothing better than growing them yourself and to consume them when they are fresh. 🙂

I bought the adzuki beans in an organic store and I would advice you do the same, as you’d want them to be organically grown and definitely not treated in any way. When the seeds you choose aren’t organic it’s likely they won’t sprout.

Sprouting increases the amounts and bioavailability of protein, vitamins and minerals, transforming them into nutrition powerhouses!
I love to sprinkle them on my salads, avocado toasts, adding them on my rice veggie rolls or using them as a topping on any warm meals as well. 🙂

Adzuki Sprouts
powerhouse foods
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Prep Time
8 hr
Prep Time
8 hr
Ingredients
  1. 1 cup organic adzuki beans
Instructions
  1. Add the beans in a jar and cover with filtered water, at least 3-4 times the amount of beans.
  2. Soak overnight / for about 8-10 hours.
  3. Rinse and wash the beans a few times until the water is clear.
  4. Cover jar with sprouting lid or a fine clean cheesecloth secured with rubber band.
  5. Drain water through lid or cloth and rinse again and throughly drain about 2-4 times per day for about 3-6 days (depending on weather conditions and temperature).
  6. The sprouts develop well in a moist, but not too wet or too dry environment. Standing the jar in a tilted position (such as in a bowl for support) ensures water does not pool around beans.
  7. Place out of direct sunlight in a location that is easily seen so that you remember to rinse them.
  8. Cut the sprouts when ready (2 - 4cm in length) and store them in the airtight container in the fridge. Best consumed fresh in the first 2 days.
  9. Enjoy!
Notes
  1. Always maintain a very clean environment and tools when sprouting.
VegiTales http://vegitalesibiza.com/

 

 

 

 

 

Raw Vegan “Mozzarella” Cheese

Appetizer, Raw | April 16, 2017 | By

Nuts and seeds are crucial ingredients for a large variety of vegan cheeses. The best nuts to use for a mozzarella-type cheese are cashew nuts, as they’re great for achieving a very nice and smooth consistency.

Packed with anti-oxidants, vitamins and minerals, cashew nuts have cancer fighting properties, protect your cells, hair and skin and can prevent gallstones. Be sure to always get the unsalted and unroasted kind, free from cracks and spots. 

Another V.I.P. ingredient you need in order to make this delicious & healthy cheese is psyllium husk – a plant-based and 100% raw thickener. Psyllium Husk, native of India, promotes digestive health. It is commonly used as colon cleanser, relieving symptoms of constipation and diarrheas. This high fibre plant-food, helps to control blood sugar and supports heart health. 

I am absolutely thrilled by the taste and consistency of this dairy-free healthy cheese and I encourage you to prepare it at home. Feel free to share the results if you liked it. 🙂

Enjoy!

Raw Vegan "Mozarella" Cheese
Serves 2
raw vegan cheese
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Prep Time
2 hr
Total Time
2 hr
Prep Time
2 hr
Total Time
2 hr
Ingredients
  1. 100g cashew nuts, soaked
  2. 400ml water
  3. 2 tbsp ground psyllium husk
  4. 2 tbsp lemon juice
  5. salt
  6. pepper
  7. thyme & rosemary
Instructions
  1. Soak cashews nuts overnight or about 8 hours in cold water.
  2. Add water, lemon juice and psylium husk in a bowl and mix well. Let it sit for about 2 hours to thicken.
  3. Drain the water from the cashews and mix them in the food processor. Add a little bit of water if necessary to achieve a smooth consistency. Add psylium husk mixture, salt, pepper and herbs and mix again. You now have your mozzarella cheese mixture.
  4. Add the mixture to a food storage container or bowl and let it sit for 30 minutes in the fridge.
  5. Mozzarella is ready to serve!
Notes
  1. Why are we soaking the nuts?
  2. In short: To “activate” them. Soaking, sprouting and fermenting activates phytase, which inhibits the phytic acid and lectins bound in the phosphorus content of the outer layer of grains, legumes, nuts and seeds.
  3. Phytic acid blocks absorption of minerals and inhibits the enzymes needed to digest food such as pepsin, trypsin and amylase. In the plant world phytic acid is required for protection against insects and to maintain the freshness of seeds for germination and protect against moulds and fungi. Fast forward to our plates though and digestively it binds to minerals and locks them into a phytate complex, therefore leaving the mineral and phosphorous content of foods unobservable. These enzyme inhibitors block the body’s enzymes needed for the proper digestion of food.
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7 days Raw Vegan Detox Plan

Raw | March 7, 2017 | By

 

Since following a plant based diet and having discovered the magic world of raw foods I find myself more curious and excited each and every day.

Eating raw means avoiding foods cooked at temperatures above 48 °C (118 °F). A raw vegan diet includes fresh, whole, unrefined plant based foods like raw vegetables and fruits, leafy greens, nuts and nut pastes, grain and legume sprouts, seeds, plant oils and sea vegetables consumed in their natural state without destroying any of the vitamins, minerals or enzymes.

Raw food, often called living food, makes you live longer, healthier and happier. J

Creating dishes that are delicious, colourful and super nutritious without cooking at all? This was certainly attractive to me right from the beginning. Pretty soon I decided to buy a dehydrator and to dig deeper into the sheer endless possibilities of raw foods. Other interesting techniques for raw food preparation, besides dehydrating, include marinating, fermenting, sprouting, sealing or smoking – all of which can extend your set of ingredients and also add another dimension to your plates. With intense flavours, a variety of textures and more dense foods (water is reduced by dehydrating for example) it will keep your hunger away for a longer period of time and make you feel overall more satisfied.

With the right mind-set and determination, I decided to do a whole raw food month together with my boyfriend. So the idea was to eating raw vegan, living foods only and to also include a 3 days juice cleanse (more details on this coming soon) and see how we’d feel.

Well, during this month our energy levels went up ridiculously, increasing our productivity and improving our stamina and overall wellbeing. I was happy and focused given any moment of the day. I felt more clarity during work and we could even notice that the white of our eyes got clearer and brighter.

Clearly, there are plenty of benefits when living on a balanced wholefoods and raw vegan diet (low fat, low oil) and I would encourage EVERYONE to work towards a more healthy, sustainable and compassionate lifestyle, skipping meat and dairy products entirely, and to cleanse your body more profoundly at least once per year by going Raw Vegan for 7 days.

This 7 Days Raw Food Plan has been kept simple for everyone to try out. It was carefully created to give you a good variety of proteins, vitamins, minerals and fibres, which are very important for your health. For breakfast I would advice you developing a fix morning routine, preparing green smoothies of your choice while keep changing ingredients. Check out this great picture and you will see how easy it is and how many options you have. Use my green smoothie recipe on your first day if you like and then be creative and make your own ones for the remaining days. You will become a green smoothie pro, how amazing, isn’t it?

You will probably notice that there are no snacks & sweets for in-between meals and that’s because I want to make your life a bit easier: instead of buying or preparing different snacks & sweets for each day you can prepare a good amount of raw energy balls that will last throughout this plan and will keep you satisfied. You can find my simple raw energy balls 3 ways recipe on VegiTales – around 10 of each flavour combination should be a good amount for the week.

Bananas and a few dates make always for an amazing snack too. Additionally, I’d advice to include some seasonal fruits each day.

You can get the FREE 7 Days Raw Food Plan by subscribing to the VegiTales page. I will support you and advice you during your cooked food holiday whenever necessary.

Eat right, shine bright. 

Do not take this information as personal medical advice. Always work with your physician or qualified healthcare provider before adjusting medications or making major diet changes.