Raw Vegan Energy Balls Three Ways

Dessert, Raw | April 17, 2016 | By

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Energy Balls come in different colours and flavours, they look amazing and are some of the easiest and quickest sweet treats you can prepare at home. The raw vegan varieties I am going to share with you make the perfect snack for munchies in between meals, they are delicious and healthy and you can store them in the fridge for up to 3 weeks. All you need is a food processor or high speed blender, a few organic ingredients and 2 loving hands.

I cannot say which of these varieties is my favorite as all 3 are unique and special in their own way: 
Minty-Chocolate, Ginger-Lemon Pistachio and Red Beetroot Vanilla! 🙂

Enjoy!

raw energy balls 3 - web

Monica
Yields 50
Delicious healthy raw vegan treat
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
Minty-Chocolate Energy Balls (about 15 pieces)
  1. 1 1/2 cup raw walnuts, soaked
  2. 1 cup medjool dates, deseeded
  3. 5 tbsp raw cacao powder
  4. 2 tbsp raw coconut oil, melted
  5. 1 tbsp agave syrup (optional)
  6. 2 drops essential mint oil
Ginger-Lemon Pistachio Energy Balls (about 20 pieces)
  1. 1 cup raw cashews, soaked
  2. 1 cup finely grounded oats
  3. 1/2 cup medjool dates, deseeded
  4. 2 tbsp agave syrup
  5. 2 tbsp fresh lemon juice
  6. 1/2 shot ginger juice (or more if you desire more piquancy)
  7. 150 grams of pistachio
Red Beetroot Vanilla Energy Balls (about 15 pieces)
  1. 1 cup macadamia nuts, soaked
  2. 1 cup medjool dates, deseeded
  3. 1 small beetroot
  4. 1/2 tsp vanilla powder
  5. 1 tbsp agave syrup (optional)
Instructions
  1. Minty-Chocolate Energy Balls
  2. Soak the walnuts for a minimum of 2 hours or better overnight before using them. Once soaked rinse and drain them.
  3. Using a food processor or high speed blender mix the walnuts for a few seconds, so the texture is still crunchy and not ground.
  4. Add the medjool dates one by one while mixing. When everything is mixed well together and you have a sticky paste add the rest of the ingredients, using your hands now to mix all in. Shape your energy balls and coat them in the remaining cacao powder by gently dipping them in the powder until the whole ball is nicely covered with a thin layer.
  5. Ginger-Lemon Pistachio Energy Balls
  6. Soak the cashew nuts for a minimum of 2 hours or better overnight before using them. Once soaked rinse and drain them.
  7. Using a food processor or high speed blender mix the cashews for a few seconds, so the texture is still crunchy and not ground.
  8. Add the medjool dates one by one while mixing.
  9. When everything is mixed well together and you have a sticky paste add the rest of the ingredients, using your hands now to mix all in. Shape your energy balls and coat them in the crushed pistachio.
  10. Red Beetroot Vanilla Energy Balls
  11. Soak the macadamia nuts, for a minimum of 2 hours or better overnight before using them. Once soaked rinse and drain them.
  12. Using a food processor or high speed blender mix the macadamia nuts for a few seconds, so the texture is still crunchy and not ground.
  13. Add the medjool dates one by one while mixing. When everything is mixed well together and you have a sticky paste, set the mixture aside. Make a beetroot puree by mixing the pealed beetroot in your high speed blender or food processor, adding 1 tbsp of agave syrup.
  14. Add the beetroot puree along with the rest of the ingredients to your sticky paste and mix again for few seconds, using your hands now to mix all in.
  15. Shape your energy balls and coat them in the unsweetened coconut flakes.
VegiTales http://vegitalesibiza.com/

Raw Mango, Avocado & Cucumber Salad

Appetizer, Raw | April 17, 2016 | By

There are no coincidences and everything happens for a reason 🙂

After a mild and sunny January morning my thoughts started revolving around spring and summer, sparking a desire for preparing something fresh and vivid to eat for lunch. Among the leftovers in the kitchen I was fortunate to find a ripe mango, avocado & also cucumbers. Hmmm!!! Knowing that these 3 ingredients alone can create magic on a plate I found what I was looking for. I am herby sharing one of my favourite and very easy and fast to prepare tropical infused salads with you. If you are like me, this will make you crave for more and more… yum. 🙂

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Those that already tried these flavours together know what I am talking about and for the rest of you, what are you waiting for? 🙂

It will take you only 10 minutes to prepare and then just dig in and enjoy!

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Bare in mind that using fresh, organic ingredients will elevate your dish to the next level. There is one particular key ingredient not to be replaced with in my kitchen and that is nutritional yeast from “Salud Viva”, a spanish company that caught my attention here on the island of Ibiza and I simply love their products. (Important when going for different nutritional yeast is to select sweeter one with a more “cheesy” flavour, not the bitter one that you find in most mainstream supermarkets! – Organic and bio stores should all have sweet and cheesy-like versions of nutritional yeast these days.)

salud viva levadura inactiva

I use this amazing product often in my kitchen and I cannot imagine a life without it at the moment. I sprinkle it over salads or toasted bread with avocado, prepare delicious nut cheese with herbs and spices or yumi cheesecake desserts with it and it is generally an amazing substitute for Parmigiano cheese, working great in risotto or pasta dishes as well. I highly recommend it! 🙂

Raw Mango, Avocado & Cucumber Salad
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 1/2 ripe avocado, still a bit firm
  2. 1/2 ripe mango
  3. 1 medium cucumber
  4. handful of sprouts
  5. small handful of lamb's lettuce / corn lettuce / or other preferred greens
  6. 1 small red onion
  7. 1 tbsp cold pressed extra virgin olive oil
  8. 2 tsp inactive nutritional yeast (e.g. from "Salud Viva")
  9. sea salt with flowers
  10. For decoration: greens & radicchio
Instructions
  1. Choose avocados that have the right ripeness and consistency, not overripe (and eventually with brown spots inside) and not too hard. Cut avocados in half and remove the seeds. Scoop out the flesh as a whole and cut into small cubes and set aside.
  2. Peal both mango and cucumber and cut in small cubes. If the cucumber is organic and properly cleaned keep the skin on. Set mango and cucumber cubes aside.
  3. Cut the onion in very fine small cubes and add in a bowl together with the avocado, mango and cucumber cubes. Add the rest of the ingredients and mix all very gently.
  4. Start assembling the plate as desired (I've used a pastry circle cutter to fill in the mix, to keep it in a nice form) and decorate with radicchio, greens and little drops of olive oil.
  5. Enjoy!
Notes
  1. A simple way to find out if your avocados are perfect is to remove the small stem or cap at the top. If it comes away easily and you find green underneath, you've got a good avocado that's ripe and ready to eat. If it's brown the avocado is overripe and mashy. If the stem doesn't come off it's too early to be consumed.
VegiTales http://vegitalesibiza.com/

Raw Vegan Pizza

Main Course, Raw | April 17, 2016 | By

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This is a simple but delicious recipe that you can easily try at home. If you don’t have a dehydrator you can use your oven at its lowest temperature or even dry it in the sun. 🙂

You can make your dough in the evening, dehydrate it and serve it as the pizza base the next day for lunch or dinner.

I’ve made pizza this way for me and my boyfriend and we simply loved it. We’ve been over the moon with this crispy, crunchy base and creamy “cheese” topping! 🙂

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The Raw Vegan Pizza has been a hit during this years “Energy Week” in Ibiza and I’m glad to have been involved again.

Have fun trying it at home 🙂

 

 

Raw Vegan Pizza
Serves 2
Nutritious Raw Pizza
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Prep Time
1 hr
Cook Time
8 hr
Total Time
9 hr
Prep Time
1 hr
Cook Time
8 hr
Total Time
9 hr
Raw Pizza Bread
  1. 1/3 cup flax seeds, soaked
  2. 1/3 cup sesame seeds
  3. 1/3 cup sunflower seeds
  4. 1/4 cup pumpkin seeds
  5. 2 tbsp chia seeds
  6. 1 red onion, finely chopped
  7. 1 tbsp cold pressed olive oil
  8. water as needed
  9. salt
  10. pepper
Cashew Cheese
  1. 1 cup raw cashews, soaked
  2. 1 handful fresh basil
  3. 2 tbsp inactive nutritional yeast
  4. 1 tbsp olive oil
  5. 1 tbsp fresh lemon juice
  6. water
  7. salt
Topping
  1. 15 organic cherry tomatoes
  2. 15-20 black olives
  3. germinated soy beans / or other sprouts
  4. handfull of arugula (rocket salad)
Raw Pizza Bread
  1. In order to make your raw flat bread you need to first soak the flax seeds for a minimum of 30 minutes. I've used soy sauce for this instead of water because it gives more flavor to the bread.
  2. Finely ground the sunflower seeds & pumpkin seeds in your food processor and set aside.
  3. Add 1/2 of the onion to the food processor and ground it, cut the other half in very fine slices.
  4. Mix all of these Raw Bread ingredients until you have formed a nice dough. Roll the dough on a baking sheet if you are using your oven (important: the oven would have to be set under 50 degrees for it to slowly dehydrate and remain raw). For this recipe I used my Biosec dehydrator on P3 (raw food program) and because the sheets are way smaller than the baking ones I used 2 of them, placing the dough in-between and then using a wooden rolling pin (a glass bottle works as well) to make it as even as desired. Choose a shape you like for your pizza and cut it accordingly (I went for little squares).
  5. You can dehydrate your pizza base for 8-12 hours depending on how crispy you want it to be. I've made my layers very thin and it took me 8 hours to get them crunchy.
Cashew Cheese
  1. In order to make the cheese you need to soak the cashews in cold water for about 4 hours. Drain and place them in the food processor together with 1/4 cup of water and start blending.
  2. Add the rest of the ingredients and more water if necessary until you have a smooth, creamy texture without any hard chunks left. Try to use organic nutritional yeast because you will notice a major difference in the taste. I use organic nutritional yeast from "SuperAlimentos" (a spanish brand) which tastes amazing, so I'm always very happy with the results.
Topping
  1. Cut the olives and cherry tomatoes in halves. Use as many salad leaves and sprouts as you like.
  2. Assemble your pizza and enjoy!
VegiTales http://vegitalesibiza.com/

Chia Breakfast with papaya, persimmon and pomegranate

Breakfast, Raw | April 17, 2016 | By

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Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala.
Despite their tiny size, they are among the most nutritious foods on the planet. It contains calcium, phosphorus, manganese and is a great source of Omega 3 fatts.
When soaked, the chia seeds increase 12 times their volume making a perfect healthy & filling breakfast option.

Just 28 grams or about 2 tbsp serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.

I am usually using the chia seeds for breakfast adding a fruit topping with some caramel sauce, or goji berries and agave with a sprinkle of vanilla powder. The options and endless and not only for breakfast or sweet dishes but you can add the chia to anything else desired like salads or different main dishes because the chia seeds are tasteless and will not affect the flavor of your food.

raw chia breakfast - web

 

Chia Breakfast with papaya, persimmon and pomegranate
Serves 2
Power Breakfast
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
Ingredients
  1. 4 tbsp chia seeds
  2. 1 cup coconut milk / other nut milk
  3. 1 tbsp agave syrup
  4. 1/4 tsp vanilla powder
  5. 1 big slice of papaya, diced
  6. 1/ 2 persimmon, diced
  7. 1/2 pomegranate
  8. 1 tbsp chia topping (a mix of various seeds)
  9. 2 tbsp coconut chips
  10. 2 tsp caramel paste, optional (coconut milk + dates)
Instructions
  1. Add 2 tbsp of chia seeds in each jar / cup (I am using 2 medium jars) and mix both with half cup of coconut milk, the vanilla powder and some agave syrup. After that soak it for a minimum of 30 minutes. When you can see that the consistency changes you can begin adding the topping starting with the diced fruits and finishing with the chia topping and a sprinkle of coconut chips. 🙂
  2. The caramel I used on top was an extra element taken from leftovers from the day before. If you would like to add it to your jar as well just blend some dates and coconut milk in a food processor until you get the caramel consistency. The taste is absolutely fabulous!
  3. This is one of my favorite breakfast which I am delighted to share with you and I hope that one day this will be your favorite as well! <3
Notes
  1. You can also leave the chia seeds soaking overnight in the fridge and in the morning just add the topping and your energy breakfast is ready to go! 🙂
VegiTales http://vegitalesibiza.com/

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Raw Vegan Lasagna

Main Course, Raw | April 7, 2016 | By

This is my veggie take on an old Italian classic and a dish that everyone is familiar with: Lasagna.

Lasagna, also spelled Lasagne, is a family favourite and a true crowd pleaser. Unlike the traditional version, this raw vegan one aims to be more nutritious and is 100% guilt-free, while giving you the comforting feeling you’d expect. 🙂

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It’s all about the layering, those different elements and colourful components make the dish a more complex one, yet definitely one worth sharing with friends and family, and it’s a good example of how playful und creative raw vegan cuisine can be. 

Are you ready for a savoury energetic bite? 😉
 
raw lasagne - web

 
In order to prepare the lasagna you will need a mandolin to slice the zucchini, a food processor or high speed blender, organic vegetables, a selection of nuts and a little creativity to decorate your plate. 

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Raw Vegan Lasagna
Serves 8
Mouth-watering raw vegan alternative
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Prep Time
3 hr
Total Time
3 hr
Prep Time
3 hr
Total Time
3 hr
Tomato Sauce
  1. 4 fresh big tomatoes, peeled
  2. 6-7 sun dried tomatoes, soaked
  3. 2-3 dates
  4. ½ tbsp olive oil
  5. ½ tbsp dried oregano
  6. a pinch of himalayan salt
Basil Mint Pesto
  1. 1 cup fresh basil
  2. 1 cup fresh mint
  3. 2 cups walnuts, soaked
  4. 4 tbsp olive oil
  5. 100 - 150ml water
  6. 1/2 tsp himalayan salt
Cashew Cheese
  1. 2 cups cashews, soaked
  2. 2 tbsp nutritional yeast
  3. 1 tbsp lemon juice
  4. 1/3 tsp himalayan salt
  5. 200 . 250ml water
Marinated Mushrooms
  1. 10-12 finely sliced portobello or champignon mushrooms
  2. 1/3 cup tamari sauce
  3. 4 tbsp water
  4. 1 cm ginger
  5. 1 clove garlic
  6. sprinkle of dried rosemary
  7. sprinkle of dried thyme
Marinated Zucchini (Lasagne Layers)
  1. 4 large zucchini
  2. 2 tbsp cold pressed olive oil
  3. 1 tbsp fresh lemon juice
  4. himalayan salt
  5. 15-20 fresh spinach leaves
  6. 3-4 sun dried tomatoes / decoration
  7. purple cabbage / decoration
  8. sprouts / decoration
Marinated Zucchini (Lasagne Layers)
  1. Cut your Zucchini once crosswise in the middle, especially when you've purchased longer ones. Then, using a mandolin, slice all the zucchini and lay slices out evenly in a container (preferably glass). Add the rest of the ingredients, massaging them well onto the Zucchini slices and then cover and set aside to marinate for a minimum of 2 hours.
Marinated Mushrooms
  1. Cut the mushrooms into very fine slices. You can use the mandolin for this as well or a sharp chef knife.
  2. Finely cut the ginger and garlic, then adding it together with the mushrooms and the rest of the ingredients in a glass container. Mix all and set aside to marinate for a minimum of 2 hours.
Tomato Sauce
  1. Add the peeled tomatoes in a food processor or high speed blender and mix for about 20 - 30 seconds or until you have a paste. Add soaked and drained sun dried tomatoes slowly to the blender until you achieve a thicker consistency. Add the rest of the ingredients to the blender and mix, then set aside. (Usually the sun dried tomatoes are already salted, so there is no extra salt to add in that case.)
Basil Mint Pesto
  1. Add all your ingredients to a food processor or high speed blender and mix for a few seconds, so the texture is still crunchy, not creamy. Then set aside.
Cashew Cheese
  1. Add all your ingredients, except for the water, to a food processor or high speed blender. Add water slowly while mixing until you have a smooth and creamy texture (as desired). I added about 1/8 cup.
Plating
  1. Once all the components are prepared you can start assembling the lasagna layer per layer, using the marinated Zucchini as your bottom and top layer and in-between all other fillings. Overlap the Zucchini stripes a bit when laying them out on the plate, it helps holding everything well together. As a first filling layer you can use the marinated mushrooms on a bed of spinach leaves, as a second filling layer you can use the pesto, then the tomato sauce and then the cashew cheese, but feel free to find your own way with this and repeat certain layers as you please and depending on how thick your lasagna shall be. Enjoy!
Notes
  1. I recommend marinating the zucchini and mushrooms over night. The flavors will have time to set and your lasagna will be more tasty!
  2. As usual, using fresh and organic ingredients will highly increase the taste and quality of your dish. It's not recommended, especially when preparing raw dishes, to use produce that has been sprayed or was else treated with chemicals.
VegiTales http://vegitalesibiza.com/