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.



2 years ago
Banana-Kiwi Salad

From Eating Well.

Banana-Kiwi Salad

February/March 2006

Put away any preconceived notions of Grandma’s fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.

Banana-Kiwi Salad Recipe


  • 2 tablespoons lime juice
  • 1 tablespoon canola oil
  • 1 tablespoon minced shallot
  • 2 teaspoons rice vinegar
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • Pinch of cayenne pepper, or to taste
  • 4 kiwis, peeled and diced
  • 2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices
  • 1/2 cup diced red bell pepper
  • 2 tablespoons thinly sliced fresh mint
  • 2 tablespoons chopped cashews, toasted (see Tip)


  1. Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
Tips & Notes
  • Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.


3 years ago
Raw Brazil nut, banana, blueberry ice cream sandwiches

From The Mommy Bowl.

Brazil Nut Banana Cookies surround Banana Blueberry ice cream

Brazil Nut Banana Cookies surround Banana Blueberry ice cream

Frozen Triple B Bites

Brazil Nut Banana Cookies
1 cup (130 g) raw Brazil nuts
1 small (80 g) banana (I used a red Costa Rican banana.)
1 T. ground flax seed
1 T. raw agave syrup
3 T. coconut flour

In the bowl of a food processor, pulse the Brazil nuts until finely ground. (Stop before they turn into nut butter.) Add the banana and process until creamy. Add the rest of the ingredients and process until you have a thick dough. It will be sticky.

Roll out between two sheets of parchment paper. Tip – if your parchment paper is moving on your counter, wet the counter slightly. Cut with a cookie cutter into approximately 10 cookies. (I had some leftovers. I ate them. Raw. Rolled into little balls. It’s the cook’s prerogative to do that, you know.) Dehydrate at 115° until firm but not crisp. I started on a fruit roll tray, and moved them to a mesh screen after about 4 hours. My dehydrator took about 6 hours. Your dehydrator may vary, so check them occasionally. Freeze cookies until ready to assemble.

Blueberry Banana Ice Cream
1 banana, frozen
1/2 avocado
1/2 cup frozen blueberries
1 T. raw agave or honey (or to taste)

In the bowl of a food processor, process the banana until smooth. Add the avocado and process until smooth. Add the blueberries and agave or honey and process until creamy. Taste and adjust for sweetness. (I found this plenty sweet and could have easily skipped the sweetener altogether, but I think I might be weird that way.)

To assemble:
Place a scoop of ice cream on one frozen cookie. Top with another cookie and press down gently until ice cream fills the gaps. Freeze on a cookie sheet until solid. Wrap individually.

These are best when you allow them to soften for a few minutes before eating.

(Source: themommybowl.com)



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 Mango Cake with Raspberry Sauce

From Heather Pace of Sweetly Raw, via the Raw Freedom Community.

Mango Cake
This is one of the desserts I made for my clients this week. Optional - add a layer of chopped mangoes in between the cheesecake and mango layer.
A raspberry sauce compliments this nicely…and makes a great colour contrast.
I first made this cake using apricots instead of the pineapple, so you could do that instead. I personally prefer the pineapple.

2 cups pecans
1/2 cup dates
Dash vanilla
Process the ingredients into a dough.
Press dough into the bottom of an 8” cheesecake pan.

Cheesecake layer:
2 cups cashews, ground finely*
1/4 cup raw honey
1/4 cup agave
Juice of 1 medium lemon
1/2 tsp pure vanilla extract

In high speed blender, mix all ingredients until smooth.
Spoon the mixture onto the nut crust.

Mango layer:
4 cups fresh or frozen mango, diced
2 dried pineapple rings, soaked 2-4 hours
1 small, really ripe banana
1 tbs coconut oil (optional)

Puree all ingredients until smooth in a food processor or blender. Pour over the cheesecake layer.
Chill in the freezer to set.

*Grind the cashews in a high speed blender or food processor. This makes it easier to blend the ingredients together.

yum yummmm! enjoy!
Click image for larger version    Name:	Raw food 739.jpg  Views:	182  Size:	10.9 KB  ID:	1000  

And here’s the sauce, from down in the comments:

Hope you all enjoy, and here is a raspberry sauce that tastes great with the cake

Raspberry sauce:
1.5 cups fresh or frozen raspberries
1-2 tbs agave
juice of ½ lemon
Blend all until smooth. Strain to remove seeds.



Raw Banana Cream Pie

By Elaina Love, via the Raw Divas. No crust recipe given — use your favorite, I guess. Also little to no information given about the Irish moss, so you might want to consult some other recipes for advice on working with it. The instructions in this recipe sound pretty quick & dirty to me; I’ve heard other raw chefs go into much more detail about how to use it to get good results.

Banana Cream Pie


  • 3/4 cup coconut oil
  • 1/4 cup packed Irish moss
  • 1 cup water
  • 2 1/2 cup coconut meat
  • 1 cup agave or honey
  • 3 Tbs lecithin
  • 9 oz bananas (2.5-3)
  • 1/2 tsp nutmeg
  • 1 1/2 tsp cinnamon
  • 2 tsp vanilla
  • 1/2 tsp turmeric
  • 1/2 tsp salt
  • 2 Tbs lemon juice
  • 2 tsp psyllium husk powder

Step 1:

Blend Irish moss and water until creamy

Step 2:

Blend the rest  until creamy and pour into pie crust

Step 3:
Top with Coconut Whipped cream and sliced bananas coated in lemon juice



3 years ago
Quinoa-Almond Granola

I bet this could be rawified very easily. Rolled raw oats instead of quick-cooking, dehydrator instead of oven… worth a try.

Quinoa is extremely bitter if it’s not rinsed, so if you’ve got time it would be good to rinse and then dehydrate the quinoa before using.


From Leaves of Wheatgrass (a name that just makes me crack up every time I look at it).

A little of this, a little of that: oats, quinoa, wheat germ, banana, walnut butter, almonds, cinnamon, and just a touch of agave — all the good, beige stuff I could find.

After it baked up all nice and toasty, I tossed in some raisins and tried to let it cool before I ate it all. I was only moderately successful.

Quinoa-Almond Granola

  • 1 large ripe banana
  • 2 tablespoons nut butter
  • 1/4 teaspoon almond extract
  • 2 teaspoons agave (or more to taste; I don’t like mine very sweet)
  • 1 1/2 cups quick cooking oats
  • 1/4 cup raw quinoa
  • 1/4 cup wheat germ
  • 1 tablespoons ground flax
  • 3/4 cup sliced almonds
  • 1 teaspoon cinnamon
  • 1/8 teaspoon cardamom
  • 1/2 cup raisins

Preheat oven to 300F.

Mash the banana in a large bowl with a fork. Add the rest of the wet ingredients, and stir to combine.

Add all the dry ingredients, except for the raisins, into the wet mixture.  Stir it all together and spread onto a parchment-lined baking sheet. Try to break up any huge clumps that might otherwise stay mushy inside.  I try to keep most of them because I like clumps.

Bake for approximately 1 hour, stiring every 10 minutes, until the granola is starting to crisp up and the nuts are getting toasty.  It will burn easily, so keep a close eye on it. It will get crunchier as it cools, so it’s okay if it’s still a little soft when it comes out of the oven.

After removing the granola from the oven, stir in the raisins.  Allow to cool completely on the pan before transferring to an air-tight container.  I store mine in the fridge.

Lately, I’ve been blending up frozen bananas with unsweetened soy yogurt (my ratio is one banana to one cup of yogurt), and it’s delicious.  Add a handful or two of homemade granola, and you’re totally in business. Bonus points if you fill your bowl so full that it almost overflows when you stick a spoon in it.
Cite Arrow via alittlecooked


3 years ago
Raw “Better than Sliced Bread”

From the Gone Raw forums.

Delicious bread for cinnamon toast, pb&j, or just bread & butter. Also good for making “croutons” for stuffing during the holidays.


2 cup buckwheat, sprouted
1 cup almond meal
1 banana
1 celery stalk
1 yellow squash
1 cup cauliflower florets
½ cup water
1 tablespoon Sciabica fresh pressed Olive Oil
½ cup golden flax seeds, ground
1 teaspoon sea salt


In blender, blend buckwheat, almond meal, banana, celery, squash and cauliflower. Add olive oil and salt to taste. Add water as needed for consistency and to help the mixture move through the blender. In bowl, mix ground flax seeds with the rest of the mixture. Spread mixture into sliced bread sized pieces on parchment paper (or teflex). Dehydrate overnight or until it looks done. Flip halfway through dehydrating.

Top with whipped buttery spread, and/or cinnamon for cinnamon toast (pictured here), or almond butter and raw jam for a pb&j. The possibilities are endless!

From the comments:

For almond meal, you can use the leftover pulp from making almond milk, or grind up almonds very fine in a coffee grinder or high powered food processor. Yes, Sciabica is a brand of cold pressed olive oil. They have a wonderful fresh pressed oil that is amazing www.sciabica.com. EVOO will work though.

I just used 1 small to medium sized yellow squash … once cut up maybe about one cup or a little more, I think.

(Source: goneraw.com)



3 years ago
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)



3 years ago
Raw Banana Crepes

The crepes sound good, but the nama shoyu in the filling sounds not nice. If I try this, I’m just using salt.

The instructions mention strawberries, although they’re not mentioned in the ingredients list.

From Gone Raw.

Servings:  Serves 2-4

This is a decadent, delicious Sunday morning treat! Based on a recipe from a video by Alyssa Cohen (I was taking notes while watching, so this may be a bit of a variation).


5 bananas
1 cup macadamia nuts
1 cup cashews
1 teaspoon lemon juice
1 dash Nama Shoyu
1 teaspoon water, or more for consitency
1 cup blueberries

  1. Start the morning before by making a banana crepe in the dehydrator. Blend 5-6 bananas and then spread the mix on 1 teflex sheet.
  2. Dehydrate 18-24 hours at 95 – 100°.
  3. Take your banana crepe out of the dehydrator and cut (should make about 6-8 crepes).
  4. Blend the nuts, lemon juice, brags and water to make a creme filling.
  5. Put some creme filling in the banana crepe and roll.
  6. Top with blended strawberries. Then, sprinkle with blueberries. A serving is likely 1-2 crepes.

You may want to wait a few minutes before serving to allow the strawberry sauce to soften the banana crepes. The crepes are also really good the next day if you leave it in the refrigerator with the strawberry sauce already on the crepes.

(Source: goneraw.com)



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