Raw Caramel Bites with Sea Salt (gluten-free, sugar-free)

Dessert, Raw | January 12, 2017 | By

It’s been a wonderful year 2015, full of achievements and unforgettable memories for the Vegi Tales project. I am very grateful to have met such inspiring people and being able to share my food creations with them is priceless. Thank you all from the heart!

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As a celebration of an amazing last year and just before a special full moon Christmas, I decided to organize a “Vegan Canapés” event together with my dear friends and great vegan chefs, Kuteer & Aga.

SUNday December 20th and 21 degrees in Ibiza was the perfect day! <3

Our vegan canapés buffet united flavours and spices from around the world, with dishes inspired from Europe, Asia and Africa: 3 appetizers, 3 main courses and 3 desserts, each themed by a different country.

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It’s almost always the case that the special treat of the meal comes at the end. This time all desserts were prepared raw vegan and came out incredibly tasty.

Kuteer made his lovely Tiramisu, Aga prepared her Superfood dessert with Pinneaple & Chia and I decided to go for my Raw Vegan Caramel Bites with Sea Salt. <3

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The Caramel Bites can be stored in the freezer for up to 3 months and you will always have an incredible dessert to surprise your guests with or to simply treat yourself. 

 For all the guests that attended the event and everyone else reading my post, I promised to post the recipe, so here it goes..

Raw Vegan Caramel Bites with Sea Salt (gluten-free, sugar-free)
Serves 14
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Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
Crust Base
  1. 1 cup raw walnuts/ other nuts (soaked)
  2. 1/8 tsp sea salt
  3. 2 cups dates / raisins
  4. 1-2 tbsp coconut oil, melted
Caramel Layer
  1. 1 cup raw cashews, soaked in filtered water
  2. 400 ml coconut cream
  3. 2-3 tbsp agave syrup / coconut nectar / rice syrup
  4. 2 cups medjool dates
  5. 2 tbsp tahini
  6. 1/8 tsp fleur de sel
  7. 1/2 cup coconut oil, melted
Top Layer
  1. 1/4 cup coconut oil, melted
  2. 1/4 cup agave syrup
  3. 1/4 cup cacao powder
  4. 1 tbsp vanilla powder
  5. dash of fleur de sel
Crust Base
  1. Place all the ingredients in a high speed blender / food processor blade S and mix until you have a sticky paste consistency. Line a cake pan (8 x 8 cm) with parchment paper and press the mixture until it's pretty even.
Caramel Layer
  1. In a food processor / high speed blender add cashews and coconut milk. Mix very well. Add the rest of the ingredients and mix again. Pour the filling on the top of the base and put it in the fridge for 1-2 hours before adding the next layer.
Top Layer
  1. In a warm bowl add the melted coconut oil and slowly mix it with the rest of the ingredients. Be careful and quick when adding the top layer mix onto the caramel layer, as it hardens very fast.
  2. The edges of the paper should allow you to easily lift and get your mix out of the pan. I chose to cut my Caramel Bites in 25 little squares, but just do it how it pleases you. Enjoy!
Notes
  1. A little tip for cutting the dessert: place the cake upside down and start by cutting trough the bottom layer first, using a very sharp chef knife. Otherwise, when cutting through the chocolate layer first, it might break.
  2. Bare in mind that using fresh organic products is the best choice and it elevates your meals to another level.
VegiTales http://vegitalesibiza.com/

Raw Almond “Tostada” with Avocado

Appetizer, Breakfast, Raw | January 7, 2017 | By

Raw and unsalted almonds are a tasty and nutritious snack packed with plenty of health benefits. Full of  minerals (magnesium, potassium, calcium), vitamin E, proteins and fibre.

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Almonds can be consumed as raw butter, raw almond milk (a great alternative to dairy milk) or ground into a flour to make delicious desserts. 

This time I got inspired to create a salty-sweet recipe, a healthy version of the traditional Spanish “Tostada” – toasted bread served with tomato, olive oil, salt & pepper. 

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My dehydrated raw “tostada” is crunchy, delicious and super nutritious!

Raw Almond "Tostada" with Avocado
Serves 16
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Prep Time
20 min
Cook Time
12 hr
Prep Time
20 min
Cook Time
12 hr
Raw Almond "Toast"
  1. 500 gr raw almond pulp*
  2. Pulp from 5 ½ cucumbers (through juicing - I use the Essenzia Slow Juicer)
  3. Pulp from 1 celery stalk (through juicing)
  4. Pulp from 2 handful fresh basil (through juicing) or finely cut
  5. 5 tbsp tamari
  6. 2 cold pressed olive oil
  7. 4 tbsp nutritional yeast
  8. 2 tbsp coriander seeds, ground
  9. 2 tbsp black sesame seeds
Topping
  1. 4-5 ripe avocados
  2. 4 tbsp nutritional yeast
  3. 2-3 tbsp cold pressed olive oil
  4. salt & pepper to taste
Raw Almond "Toast"
  1. Mix all ingredients in a bowl using your hands until it's all well combined. This mixture makes about 4 full dehydrating sheets and I divided each sheet into 4 slices (4 "toasts").
  2. Press the mixture on the dehydrating sheets until you have an equally even surface and dehydrate at 40 degrees for 11-12 hours.
Topping
  1. Mix all the ingredients in a bowl for about 2-3 minutes using a fork.
  2. Serve the "tostada" fresh or store the raw almond toasts in a paper bag for up to 5 days (making sure that it's sealed well and airtight).
Notes
  1. *Almond pulp - for this recipe I've taken the remaining pulp from soaked almonds used to make almond milk with the Essenzia Slow Juicer.
VegiTales http://vegitalesibiza.com/

 

Raw Vegan Pizza with Veggie Crust

Main Course, Raw | December 30, 2016 | By

I would like to thank “Raw Food Magazine” from the heart for featuring my very first Raw Pizza recipe from a couple of years ago in their November 2016 issue. I was delighted to be selected among some truly amazing chefs, which inspired me on my journey. 

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Since I’ve been dedicating more time to creating raw pizzas, I thought it was time now for an update and a new recipe. This pizza with veggie crust was clearly a favourite during last summer’s yoga & meditation retreats – extremely tasty and very nutritious. 🙂

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More veggies in the base and for toppings and a super yum tomato paste make this a pizza dream come true! Healthy, delicious and fun to share with friends and family. 

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Raw Vegan Pizza with Veggie Crust
Serves 5
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Prep Time
25 min
Cook Time
12 hr
Total Time
12 hr 25 min
Prep Time
25 min
Cook Time
12 hr
Total Time
12 hr 25 min
Pizza Crust
  1. 7 ripe tomatoes, pulp (through juicing)
  2. 1 zucchini, pulp (through juicing)
  3. 1 red bell pepper, pulp (through juicing)
  4. 1 onion, pulp (through juicing)
  5. 1 tbsp flax seeds
  6. 1 tbsp white sesame seeds
  7. 1 tbsp black sesame seeds
  8. 1 cup ½ ground sunflower seeds
  9. 2 tbsp tamari sauce
  10. 1 tbsp ½ dried oregano
  11. 1 tbsp cold pressed olive oil
Tomato Sauce
  1. 4-5 ripe tomatoes
  2. 10 sun-dried tomatoes
  3. 15 fresh basil leafs
Cashew Cheese
  1. 1½ cup soaked cashews
  2. 4-5 tbsp fresh lemon juice
  3. 4-5 tbsp nutritional yeast
  4. himalayan salt to taste
Toppings
  1. organic arugula
  2. black&white olives, core out
  3. cherry tomatoes, cut in halves
  4. marinated mushrooms (optional)
  5. sprouts (optional)
Pizza Crust
  1. Mix all ingredients until everything is well combined. Press the dough gently onto the drying sheets of your dehydrator, creating thin and even layers. By keeping the layers extra thin you'll get a nice crunchy pizza base. Dehydrate at 40 degrees for about 12 h.* If your pizza base is thicker it may take a bit longer.
Tomato Sauce
  1. Add all ingredients to a high speed blender or food processor and mix until you have a smooth paste. Set aside.
Cashew Cheese
  1. Add all ingredients to a high speed blender or food processor and mix until smooth.
Toppings
  1. Cut the desired amount of mushrooms in very thin slices. Place it in a bow and marinate overnight with some olive oil, tamari, lemon juice, minced garlic and ginger.
  2. Use other ingredients for assembly as desired.
  3. Have fun assembling and creating your pizza slices!
Notes
  1. *if you don't have a dehydrator, use your oven at the lowest temperature and with the oven door ajar.
VegiTales http://vegitalesibiza.com/

 

 

 

 

 

 

Green Power Smoothie

Juices & Smoothies, Raw | December 9, 2016 | By

When it comes to green smoothies my mind goes straight to Victoria Boudenko and the Raw Family, which discovered the great combination of leafy greens and fruits – both essential parts of our daily diet to achieve and maintain optimal health. 

Here are 10 reasons to drink green smoothies (by Victoria Boudenko):

  1. Green smoothies are very nutritious. The ratio in them is optimal for human consumption; about 60% ripe organic fruit mixed with about 40% organic greens. 
  2. Green smoothies are easy to digest. When blended well, most of the cells in the green and fruits are ruptured, making the valuable nutrients easy for the body to assimilate. Green smoothies literally start to get absorbed in the mouth. 
  3. As opposed to juices, green smoothies are a complete food because they still have fibre. Consuming fibre is important for our elimination system. 
  4. Green smoothies belong to the most palatable dishes for all humans of all ages. With a ratio of fruits with veggies as 60:40 the fruit taste dominates the flavour, yet at the same time the greens balance out the sweetness of the fruit, adding a nice zest to it. People who eat a standard American diet enjoy the taste of it and are usually surprised that something green could taste so good. 
  5. A molecule of chlorophyll closely resembles a molecule of human blood. According to teachings of Dr. Ann Wigmore, “consuming chlorophyll is like receiving a healthy blood transfusion”. Many people do not consume enough greens, even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated. 
  6. Green smoothies are easy to make, and quick to clean up after. In contrast, juicing greens is time consuming, messy, and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.
  7. Green smoothies have proven to be loved by children of all ages, including babies of six or more months old. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies. 
  8. When consuming your greens in the form of green smoothies, you are greatly reducing the consumption of oil and salt in your diet. 
  9. Regular consumption of green smoothies forms a good habit of eating greens. After a few weeks of drinking green smoothies, more people crave and enjoy eating more greens. Eating enough greens is often a problem with many people, especially children. 
  10. While fresh is always best, green smoothies will keep in cool temperatures for up to three days, which can be handy at work and while travelling. 

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With such great variety of leafy greens and fruits there are sheer endless possibilities to boost your health with, experimenting with different combinations is fun and keeps it interesting.  In fact, it’s recommended to change your greens every once in while – you can go by what is available per season. Important is to use fresh and ideally organic produce. As the smoothie is consumed “raw” you don’t want to choose fruits or greens that are contaminated with pesticides. 

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So let’s get to it! I’m happy to share with you one of my favourite green smoothie recipes – it’s sweet and delicious and a great way to start an energised and successful day with. 

Green Power Smoothie
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 4-5 medium big ripe bananas, peeled
  2. 1 bunch spinach/ kale / other leafy greens
  3. 1 apple, core out
  4. 3-4 cm ginger
  5. 1 orange/ 2-3 mandarines peeled/ ½ grapefruit / 1/4 pineapple
  6. ½ ripe mango
  7. 2 cm fresh turmeric root
  8. 1 tsp organic coconut oil
  9. 10-12 mint leafs (optional)
  10. filtered water, as needed
Instructions
  1. Add first the fruits and then the leafy greens to a high speed blender. Blend well until you have a smooth consistency adding water as desired. I like my smoothie quite liquid and I added about 2 cups.
Notes
  1. Look for very ripe bananas - the black ones are perfect for the smoothie. If that is not enough sweet add 2-3 more dates.
  2. This amount makes about 1,5 litres and can be served for 2-4 people.
VegiTales http://vegitalesibiza.com/

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/