2 years ago
Iron Woman Gingerbread Smoothie

Blackstrap molasses isn’t raw, but it’s such a good source of iron it may be worth making an exception. From Oh She Glows.

Iron Woman Gingerbread Smoothie

As women, we’re about twice as likely to suffer from iron deficiency as compared to men. If you are a vegetarian or vegan, you’re even more likely to suffer from an iron deficiency at some point in your life, especially because plant-based sources of iron are more difficult to absorb than animal-based sources. This gingerbread smoothie is packed with blackstrap molasses which is a wonderful vegan source of iron. One tablespoon has 3.5 mg of iron and I like to sneak in two tablespoons into this smoothie. Add in some chia seeds and you will up your iron even more. Just be sure to take iron-rich foods with Vitamin C to help increase the iron’s absorption.

Adapted from my Gingerbread Vegan Overnight Oats.


  • 1 cup non-dairy milk (I use Vanilla Almond Milk)
  • 1-2 tbsp blackstrap molasses (I use 2, but add to taste as it’s strong)
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1 tsp vanilla extract
  • 1 frozen banana
  • 1 tbsp chia seeds (also high in iron!)
  • 2 ice cubes
  • Peanut Butter Graham crackers + coconut, for garnish (optional)

Place all ingredients except for molasses into the blender and blend until smooth. Now add the molasses, a bit at a time, to taste. You may find that you only want 1 tbsp of molasses or maybe 2 tbsp if you like the flavour like I do. Serves 1.



3 years ago
Raw Mini Coconut-Mulberry Cupcakes with Blueberry Frosting

From A Dash of Compassion.

I recently experienced my first bite of a sun-dried mulberry when creating cake pops with Lisa back in April, and I haven’t stopped thinking about it since. Chewy and soft with a fig-like crunch, sun-dried mulberries are nature’s version of candy. A delightful alternative to raisins, it’s difficult to not eat them straight from the bag.

Better still, mulberries are also considered a superfood. They’re one of the few fruits to be considered a protein source; they’re an excellent source of iron, calcium, vitamin C and fibre; and they also contain a high concentration of Resveratrol, an antioxidant compound that combats free radical damage.

So why not combine these two superfruits into one sweet, super-power cupcake? Coconut is the dominant flavour in these tiny treats but the mulberries provide a fruity sweetness like no other. The quick and easy blueberry frosting rivals any sugar-loaded frosting I’ve made before. Enjoy!

Raw, mini mulberry-coconut cupcakes
1 cup coconut flour (grind coconut flakes to a fine powder)
1 cup almond flour (grind raw almonds or dehydrated almond pulp to a fine powder)
1/2 cup ground, dried mulberries (grind dried mulberries using a spice grinder or blender)
1/3 cup date paste (blend 1 cup soaked dates with 1/4 cup water until smooth)
2 tbsp almond milk
pinch of salt
2 tbsp coconut oil, melted
1 tbsp flax meal

1. Using a hand mixer or stand mixer, combine the coconut flour, almond flour and ground mulberries.
2. Add the date paste, almond milk and salt and mix until combined.
3. Finally, add the coconut oil and flax meal and mix until just combined. Be careful not to overmix. It should look like thick cake batter.
4. Line a mini muffin tray with mini muffin or candy cups. Scoop a 1/2 tablespoon of the cupcake mixture and mold it into a ball or cupcake shape and gently press it into the muffin cup. Repeat with remaining mixture. Place the tray in the fridge or freezer while you make the frosting (recipe below).

Blueberry frosting
3/4 cup frozen blueberries
1/2 cup raw cashew butter
1/4 cup raw agave nectar
6 tbsp coconut oil, melted

1. Using a high-speed blender, blend the blueberries, cashew butter and agave nectar until well combined and smooth. Add the coconut oil and blend just to combine.
2. Scoop the mixture into a piping bag and attach a small tip. Decorate each cupcake and return the cupcakes to the fridge until ready to serve.



3 years ago
Fresh Corn-Avocado Chowder

From Veggie 101.

Chowder isn’t typically served in warmer seasons. It’s thought of as a winter dish, served piping hot, rich, and thick to warm your body up on cold nights. This recipe, however, takes a different approach: it’s light, dairy-free, and uses only the best summertime produce.

It’s also ridiculously easy to make. There’s no cooking involved, so it’s ready to serve as fast as it takes you to dice an avocado and whirl everything in a blender. Simply puree almond milk, corn (fresh or frozen and thawed), avocado, and salt. To serve, garnish with a few corn kernels, a few avocado cubes, and freshly ground black pepper. It couldn’t be easier!

Fresh Corn Chowder

If your almond milk has been refrigerated, this is pretty much all the chill factor you need. I used thawed frozen corn, so that added a bit more chill, but you wouldn’t want to serve this any warmer or colder.

The texture is thick and rich, yet the flavors are light. The avocado makes this chowder creamy and velvety, and adds a delicious buttery flavor. Almond milk gives it just a hint of nuttiness, and the corn adds the perfect amount of sweetness (just enough to keep this a savory dish). To get this chowder REALLY smooth, use a super high-powered blender (like Vitamix). Otherwise, there may be bits of corn kernel “skin” throughout, but it just adds to the texture.

This surprisingly filling chowder would be great for brunch, or for lunch paired with a salad or sandwich. It’s best served the same day, as chilled leftovers get a little…weird, in both flavor and smell. It’s still edible, just not as good as when it’s fresh.

(Source: veggie101.com)



3 years ago
Plum, Red Grape, and Almond Smoothie

From the New York Times.

I decided to combine red grapes and plums here because of how well plums and wine go together in desserts. (I wasn’t about to attempt a red wine smoothie, but I hope this recipe inspires some daring mixologists.)

2 1/2 small or 2 large plums, pitted and sliced (about 3/4 cup sliced)

1/2 cup red grapes, rinsed

1 to 2 teaspoons rose geranium syrup

1 tablespoon almond meal

1/8 teaspoon vanilla extract

1/4 cup almond beverage

3 to 4 ice cubes

1. Place all of the ingredients in a blender and blend until frothy, about one minute.



Peach Vanilla Smoothie

Use your favorite granola.

From the New York Times.

I was thinking of peaches and almonds when I began working on this granola-thickened smoothie, but it ended up tasting more like peach ice cream with a hint of vanilla.

1 large or 1 1/2 medium ripe peaches, white or yellow, pitted (about 6 ounces)

1/3 cup granola

2/3 cup almond milk

1/8 teaspoon almond extract

1/2 to 3/4 teaspoon vanilla extract (to taste)

2 teaspoons rose geranium syrup

A few drops of fresh lemon juice (to taste)

3 ice cubes

1. Place all of the ingredients in a blender. Blend until frothy, about one minute.



3 years ago
Raw Chocolate-Banana Shake

By Sarma Melngailis, via Tracy Anderson’s website.

Chocolate Banana Shake
Serves 2 to 4
Use either organic cocoa powder or raw carob powder in this shake (or a combination of both.) Carob powder comes from the pods of carob trees that grow in the Mediterranean. Carob does not contain any of the stimulants found in cocoa and it’s high in calcium. We feel carob is hugely underappreciated, but try it in this shake and you might just prefer it to chocolate.

3 cups frozen diced bananas
2 cups Brazil nut or almond milk
¼ cup agave nectar or 2 packets Stevia
1 teaspoon vanilla extract
2 heaping tablespoons organic cocoa powder or carob powder
Pinch of sea salt

In a blender, puree all ingredients until smooth and creamy.

(Source: tracyandersonmethod.com)



3 years ago
Raw Lemon Gnash Pie

I don’t know what the “gnash” in the name refers to. Google wondered if I meant “ganache”, which is a possibility.

Meyer lemons are much sweeter and milder than regular (Eureka) lemons, so if you don’t have Meyers you’ll need to use a lot more sweetener.

From Gone Raw.

I went to a friends house to drop off my raw food samples. She gave me a bag full of lemons from her meyers lemon tree. The lemons were so good, I can’t pass up making a lemon gnash pie – thick and rich lemon pie!


1 cup macadamia, unsoaked
1/2 cup pumpkin seeds, unsoaked
3 tsp lemon zest
2 tbsp agave nectar
1 tsp vanilla
1 cup cashew nuts, soaked
2 medium sized Meyers lemons
1/4 cup agave nectar
1 tsp vanilla
1 cup almond milk
2 tbsp coconut butter
2 tsp cashew butter


Pie Crust:

Process macadamia, pumpkin seeds, lemon zest, agave nectar and vanilla. Press into a 4 1/2 in spring form pie pan. Refrigerate while preparing filling.


Blend cashews, lemon juice, agave nectar, vanilla, almond milk until smooth. Once smooth, add coconut butter and cashew butter. Blend until smooth. If it’s too thick, add a little more almond milk until smooth creamy consistency.

Pour the filling into the pie crust and let it set in the FREEZER for about 1 hour. Slice and serve. Deliciously lemonie!

(Source: goneraw.com)



3 years ago
Nut Nog Variation

This is a variation on the earlier nut nog recipe, from the same Raw Food Talk thread.

Hi everyone, I made the nut nog with a few modifications, and it turned out DELICIOUS. Even the most skeptical non-raw people said it was good. My 14yo son did say it tasted NOTHING like real egg nog, while my oldest daughter said it tasted JUST like eggnog….so take your pick. The chia seeds made it the perfect thickness too.

Nut Nog
Serving size: 1 cup
Number of servings: 6
6 cups of Rich Almond Milk, (see below)
1 cup dates, soaked
1/4 cup chia seeds, ground in coffee grinder
2 tsp. non-alcohol vanilla
1 tsp nutmeg
1/2 tsp. cinnamon
1/2 tsp. turmeric I didn’t have this, so my nog wasn’t nice and yellow, but it tasted good)

Blend all of the ingredients until smooth. Chill well before serving. Dust with additional nutmeg

Rich Almond Milk
4 cups almonds, soaked (2 1/2 cups before soaking 8 hours)
6 cups purified water
Blend the almonds and the water in a high-speed blender* on high speed until smooth
and strain through a nut milk bag or a knee-high panty hose.

(Source: rawfoodtalk.com)



Raw Mango Nog

More nogs! :-)

From Raw Food Talk.

1 cup almond milk
1 cup chopped mango
1 banana
1” of vanilla bean (seeds only)
pinch of cardamom
pinch of cinnamon

Blend and dust with fresh grate of nutmeg.

(Source: rawfoodtalk.com)



Raw Nut Nog

Eggnog has always been one of my favorite aspects of the winter holidays. Bring on the raw vegan versions!

From Raw Food Talk.

Nut Nog
4 cups of Rich Almond Milk, (see below)
½ cup agave syrup
1 tsp. non-alcohol vanilla
½ tsp nutmeg
¼ tsp. cinnamon
¼ tsp. turmeric
Blend all of the ingredients until smooth. Chill well before serving.
Rich Almond Milk
2 cups almonds, soaked (1¼ cups before soaking 8 hours)
3 cups purified water
Blend the almonds and the water in a high-speed blender* on high speed until smooth and strain through a nut milk bag or a knee-high panty hose. 

(Source: rawfoodtalk.com)



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