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
Raw Lemon Curd with Golden Sesame Seed Crust

Beegan, not pure vegan.

From the Raw Divas.

This wonderful recipe has been shared by Omid Jaffari, a dear friend and fabulous raw food chef!


This is a wickedly rich dessert with a variety of nuts, seeds, nut butter and honey.  It has a tangy nutty flavor with a creamy melt-in-the-mouth texture.  Though it is does not take a lot of time to make it, it does take a little time to set.  But trust me, though, it is certainly worth the wait.

Serves 4


For the Crust

½ cup blanched almonds, soaked

1 Tbsp hemp seed oil

½ cup sesame seeds

¼ cup almond butter

¼ cup raw honey

1 Tbsp lemon zests

For the Lemon Curd:

1 Tbsp lemon zest

¼ cup honey

¼ cup cocoa butter

4 Tbsp coconut butter

2 Tsp macadamia & cashew butter

For the Garnish:

1 Honey Comb, cut into 4 equal strips


For the Crust

Step 1 Blend all the ingredients together in the food processor, except the lemon zests, and blend until all the ingredients are well combined and a smooth paste is obtained.  Stir in the lemon zests.

Step 2 Take 4 molds of 5 cm X 6 cm (diameter X height).  Divide the mixture equally between the 4 molds and refrigerate for about 2 hours.


For the Lemon Curd

Step 1 Juice 2 lemons without pulp and pips into a small bowl.

Step 2 Add the macadamia & cashew butter to lemon juice and mix until well combined.

Step 3 Add the remaining ingredients and blend for 30 seconds until a very smooth paste is obtained.

Step 4 Pour this lemon curd mixture equally on top of the crusts in 4 molds that have already been set.  Refrigerate for at least another 2 hours before serving.

Mounting the Masterpiece Together

Step 1 Take the desserts out of the refrigerator.  Carefully unmold them on to 4 dessert plates.

Step 2 Set a strip of honey comb artistically on top of each dessert.

Step 3 Sit back and enjoy this delicious dessert

*Note Once again this is a great dessert to make in advance.  You can make this delicious dessert a day or two prior to your enjoyment!

Case study

This is delicious and rich dessert has a variety of nuts, seeds, nut butter and honey.  It is so tasty and is prepared from all natural raw ingredients.

  • Almonds and almond butter have a buttery flavor but not too sweet.  Most of these are pasteurized but raw almonds and almond butter are available raw in health food stores.
  • Sesame seeds are available raw both with hulls and without hulls.  They have good amounts of essential minerals.  Those with hulls are good source of dietary fiber.
  • Cold pressed raw hempseed oil is a good source of omega 3 fatty acids.
  • Raw cocoa butter and coconut butter are plant sources and have good amounts of phytosterols, nonetheless, they are still fats, have high amounts of saturated fats and so have to be used in limited amounts.
  • Macadamia and cashew nut butter is nut butter with a buttery flavor and a good source of good fats, minerals and vitamins.
  • Raw honey is unpasteurized honey.  Honey, raw or not, is high in sugars, just like any other natural sweeteners, and so use it just enough to sweeten your dessert, not too much.

Health benefits of this dessert:

1. This is a very rich dessert high in calories, total and saturated fats.  So, enjoy this occasionally in limited amounts.

2. Excellent source of vitamin C, a natural water soluble antioxidant, that enhances the body’s immune system, increases the elasticity of skin and blood vessels, and prevents bruising of the skin.

3. Good source of Vitamin E, which functions as a natural antioxidant and along with copper and manganese, is very effective in neutralizing the free radicals in the body.

4. Good source of magnesium.  It helps in relieving fatigue, relaxing the muscles, nerves and blood vessels, thus relieving the symptoms of asthma, migraine headaches, tension and soreness in muscles etc.

5. Very good source of copper, which reduces the risk of inflammatory diseases like rheumatoid arthritis, enhances the activity of enzymes that are needed to maintain the elasticity of blood vessels, ligaments and joints.

6. Good source of calcium and phosphorus which have a very important function of mineralization of bones, thus strengthening them.  They also function as cofactors in many important metabolic reactions.

7. Good source of iron.  It helps in maintaining good hemoglobin content in the blood and also reduces the risk of anemia.

8. Good source of phytosterols, which are plant compounds that have beneficial health effects.

(Source: therawdivas.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
Raw Chocolate Easter Eggs

Raw Chocolate Easter Eggs

Recipe by Russell James

Makes 3+ good size eggs with chocolate left over for making chunks of of ‘fruit and nut’! Top Tip: This can be achieved by adding raisins and pieces of your favorite crushed nuts to the left over mixture and putting into ice cube trays.


2c cashew butter (1 16oz jar)
cacao powder or if no cacao powder available, use 1c milled cacao nibs + 1c carob
grated cacao butter
vanilla extract or the inside of 2 whole vanilla pods
agave nectar


1. Put the grated cacao butter in a bowl and place in a dehydrator at 115 degrees F.  The idea is to turn the butter into liquid for use later on in the recipe.  You can also achieve this by placing the bowl in a sink of hot water.

2. In a food processor mix the cashew butter and cacao powder (or cacao and carob, if using) thoroughly.  This will be easier if the cashew butter is at room temperature.

3. Transfer this mixture to a large bowl and add vanilla extract (or pods) and agave.  Mix in by hand.

4. When cacao butter has liquidised, pour into chocolate mixture and mix again by hand.

5. Use a spoon to spread chocolate into egg moulds (I got my egg moulds from Lakeland).  If you’re using cacao nibs and carob you may find that mixture is a little to dry and stiff to work with so you can cover and put into the dehydrator for about half an hour to loosen it up.  Be sure to save some chocolate mixture to seal the 2 halves of the egg together.

6.  Put egg moulds in freezer until chocolate has set.  This could also be done in the fridge if you’re not in a hurry.  Eggs should now easily pop out of the mould.

7. Use your fingers to apply the chocolate you saved to the edges of one of the egg halves.  This doesn’t have to be perfect and you can be quite liberal with it as you’re going to wipe off any excess.

8. Push the 2 halves together and use your finger to finish off the seal and get a smooth join.  Egg can then be put in the fridge.

(Source: therawchef.com)



3 years ago
Raw Chocolate Torte

Where he says “coconut butter”, I’m pretty sure he means coconut oil, not the Artisana raw coconut butter (which is amazing stuff and I highly recommend).

470_choc-torte.jpgIf you love chocolate and you have someone to love then you could do alot worse than making this chocolate torte on Valentines day.  If you haven’t got someone to love then love yourself for a while ;-)  Here is the recipe for the torte that I made for the last raw dinner party so I can assure you that you’ll make an impression with it!

Cut yourself a slice, curl up on the sofa for a while…


A giant brown slab of chocolatey goodness

Prep time 30 mins       How easy is this recipe? ** (2 stars)

Recipe Scale:

*(1 star) Your gran could make this if she had a Vitamix!

**(2 stars) You need a brain and a little bit of common sense.

***(3 stars) Some knowledge needed but don’t worry, I’ll show you how:-)

****(4 stars) You’ve done this before haven’t you?

*****(5 stars) You use your Cuisinart more often than your toothbrush!

Ingredients - many of the more unusual ingredients can be bought from The Fresh Network


1 1/2 cups pecans

1 cup raisins, roughly chopped

4 tablespoons (60ml) coconut butter, liquidised

2 teaspoons (10ml) vanilla extract or 1/2 a vanilla pod

2 teaspoons cinnamon

1/8 teaspoon Himalayan salt


2 cups (1 16oz jar) cashew butter

2 cups water

2 cups cacao powder or 1 1/2c  milled  cacao nibs + 1/2c carob powder if no cacao powder available

1 1/2 cups grated cacao butter

2 avocados

2 tablespoons vanilla extract or 2 vanilla pods

If using a Vita Mix you can use the whole pod.  If using a different blender use only the soft insides of the pod, removed with a spoon.

1 cup agave nectar


-The first thing we need to do is liquidise the cacao butter and coco butter so put them in separate containers and place in a warm dehydrator.  If you don’t have a dehydrator then you can do this on a stove (if you haven’t sold it yet!) but you have to be really careful not to let it get too warm.  You can also do it in a glass bowl over another bowl of hot water, you know, like your Mum used to do when she made a cake with chocolate!

-Next make sure your cashew butter is out of the fridge as it will be easier to work with at room temp.


- Process all the dry ingredients in a processor (funnily enough!), then add coco butter and vanilla extract.  Be sure not to over-process nuts as they will release their oil and become ‘sludge’!

- Press all the ingredients into a 9” springform pan.  If you have a different size springform, don’t worry, just use what you have and see how thick the base becomes.  For example an 8” will produce a thicker base, it’s really no problem! :-)


- Mix the water, cacao powder and avocados in a blender.  In a large bowl add this mixture to the cashew butter and stir well by hand.

If you have a Vita Mix you don’t need to mix by hand, you can do this first step and the next step in the VM but do remember to add the cacao butter last, after everything has been blended.

- Add remaining ingredients – melted cacao butter, vanilla extract and agave to the bowl and mix again.

-When thoroughly mixed, pour the heavenly chocolate mixture on to the base in the springform and then use a spatula to even out the top.

-Lick the bowl.

- Place torte in the fridge over night to set.  It tends to get better every night it’s in the fridge, if it lasts that long without you eating it all!  Seriously though, this will make a very big torte so there’ll be plenty to go round :-)  You can put it in the freezer for a couple of hours to set if you’re short of time as well.

- Before removing the springform, run a knife around the edge of the torte to separate it from the pan.

- Serve, eat, love.

(Source: therawchef.com)



Raw Ginger Cream Dessert Sauce

Ginger Cream

Prep time 10 mins      How easy is this recipe? *(1 star)


1 cup cashews

4 tablespoons cashew butter

1/4 cup coco butter

1/2 cup agave

1 tablespoon fresh ginger

1/8 teaspoon ground clove

2 teaspoons vanilla extract


- Blend all ingredients together.

(Source: therawchef.com)



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