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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rawpizza_web10_vegitales

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/

 

 

 

 

 

 

Red Thai Curry with Vegetables

Freshly Cooked, Main Course | December 15, 2016 | By

Asian cuisine is one of my favourites and I simply love to smell those amazing flavours in my kitchen: lemon grass, ginger, cilantro and coconut milk are the main ingredients you need to create a delicious thai-inspired dish!

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This recipe is quite easy to prepare and will always be a winner, especially if you are a coconut lover. You can serve it with thai rice, jasmine rice, quinoa or even millet grains. 

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A warming meal for the winter or any chilled evening during the year, it’s recommended to be served immediately after preparing. 

vegitalesibiza_vegetablecurry

Red Thai Curry with Vegetables
Serves 14
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Prep Time
25 min
Cook Time
25 min
Total Time
50 min
Prep Time
25 min
Cook Time
25 min
Total Time
50 min
Ingredients
  1. 2 leeks, finely cut
  2. 5 gloves garlic, finely cut
  3. 5 cm ginger, finely cut
  4. 5 fresh lemongrass stalks, cut in halves
  5. 10-12 carrots, peeled and diced
  6. 350 gr long green beans, cut in halves
  7. 2 red bell peppers, cut in small squares
  8. 2 orange bell peppers, cut in small squares
  9. 2 yellow bell peppers, cut in small squares
  10. 1 green bell pepper, cut in small squares
  11. 2 broccoli's, cut in medium florets
  12. 2 bunch of fresh spinach / kale
  13. 2 cups light veggie broth / filtered water
  14. 2 l coconut milk (tetra pack)
  15. 1 kg thai rice
  16. 250 gr organic smoked tofu, cut in small cubes (optional)
  17. 2-3 tbsp coconut oil for frying
  18. 8 tbsp tamari
  19. 4-5 tbsp apple cider vinegar
  20. 4 tbsp coconut sugar
  21. 2 tbsp red curry paste
Instructions
  1. Add coconut oil to a cooking pan and bring to a high heat. Add the leeks and fry for 3-4 minutes. Add garlic, ginger and lemongrass and fry for 2-3 minutes.
  2. Add 1 cup of water / veggie broth, carrots & long green beans. When the liquid starts to boil, adjust temperature to low heat and cook covered for approximately 10 minutes.
  3. Add coconut milk and bell peppers and continue cooking covered for 7-8 minutes. In a small mixing bowl, add a little bit of the coconut milk from the pan and mix with the curry paste. Add mixture to the pan and stir in gently. Taste for spiciness and adjust as desired. Add broccoli florets and continue cooking covered for about 3-4 minutes, so that there's still a bite to the florets.
  4. To intensify flavours in the curry add tamari, apple cider vinegar and coconut sugar and set aside (turn off heat). Add spinach and mix well. Cover the pot and let your curry rest for about 10-15 minutes, then serve it warm with thai rice.
  5. For your rice, follow the packaging instruction as this may vary. Just make sure to wash the rice really well before using. Enjoy!
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/

Smoked Tofu Quiche in a Seed Crust

Freshly Cooked, Main Course | December 1, 2016 | By

It’s been a while since I’ve last shared a recipe – an amazing season in Ibiza has kept me extremely busy in the kitchen. 🙂 So I am excited now to share with you some of the summer’s favourites I had prepared for yoga & meditation retreats on the island. The first one that springs to my mind is: Smoked Tofu Quiche in a Seed Crust.

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The base is made with sunflower seeds, an excellent source of vitamin E (the body’s primary fat-soluble antioxidant), magnesium (necessary for healthy bones and energy production) and selenium (a trace mineral that is of fundamental importance to human health). Sunflower seeds also contain vitamin B1, B6 and B3, copper, manganese, phosphorus and folate. 

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For the filling I have used regular, extra firm & smoked tofu (organic, non GMO). Please note that using silken tofu, non-smoked tofu and other flavour enriched tofu varieties won’t work as well here. Try to find organic block tofu that is extra firm or super firm with an intense smoked flavour and you will be amazed by the results. 

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Cherry tomatoes add an extra freshness to the quiche and ties the flavours together nicely. You can add them raw or slightly baked. 

 

Enjoy! <3

Smoked Tofu Quiche with Seeds Crust
Serves 8
flourless quiche
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Base
  1. 300 gr sunflower seeds, finely ground
  2. 1 tbsp flax seeds, finely ground
  3. 1/2 tbsp nutritional yeast
  4. salt to taste
  5. 1/8 filtered water
  6. fresh rosemary (optional)
Filling
  1. 400 gr smoked tofu, grated
  2. 1 leeks, finely cut
  3. 2-3 zucchini, sliced using a mandolin
  4. 175 ml rice cuisine (dairy cream replacement)
  5. 1/2 tbsp coconut oil, melted
  6. 1/2 tbsp curcuma powder
  7. 1/2 tbsp himalayan salt
  8. 1/2 tbsp kala namak (optional)
  9. 2 tbsp nutritional yeast
Decoration
  1. cherry tomatoes
  2. sprouts
  3. zucchini slices (optional)
  4. green leafs
Base
  1. Add all ingredients in a bowl and mix well until you have a dough.
  2. Add 1 sheet of baking paper onto a 12cm quiche mold. Press the dough slowly into the mold, creating a thin and even layer. Add a bit of olive oil if your mixture get's sticky and difficult to work with.
Filling
  1. Add coconut oil to a hot frying pan until it's melted then add the leeks. Fry for about 3-4 minutes until leeks are golden brown. Add zucchini and fry for about 7-8 minutes until they get slightly soft. Add the rest of the ingredients and fry for another 2 minutes. If you would like to get the egg flavour more intense use the kala namak salt and reduce the himalayan salt to ½ tbsp.
  2. Add the filling into the base and bake at 220 °C for about 15 minutes. Let it rest for 10 minutes before cutting it. Decorate as desired!
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/