Tuesday, 1 October 2013

Raw, Quick & Delicious!

Raw, Quick & Delicious!
5-ingredient recipes in just 15 minutes
By Douglas McNish

Paperback, 248 pages

Whether you are full time raw, raw-curious, or flexitarian like me; you will find a wealth of information on how to make eating raw quick, easy and delicious. Not to mention healthy!

Raw, Quick & Delicious takes into account the busy lives we lead today and teaches us how to make the most of nutrient-rich raw foods for the benefit of our bodies and the planet.

You will find a wide variety of quick to make foods that will give you the energy you need in this hectic life. From breakfast to dessert with plenty of snacks, say good-bye to the three o'clock slump and wild blood sugar swings. This book is a grazer's delight. 

Contents include:
  • Raw Food Know-How
  • Equipping a 15-Minute Raw Food Kitchen
  • Stocking a 15-Minute Raw Food Pantry

  • In the Pantry 15 Raw Recipes to Make the Ordinary Extraodinary
  • Breakfast
  • Smoothies, Drinks and Juices
  • Snacks
  • Salads
  • Dressings
  • Pasta and Noodles
  • Main Courses
  • Sides
  • Desserts
  •  
  • Buying Raw Ingredients
  • Online Sources for Certified Raw Food Products

Enjoy these Raw, Quick & Delicious sample recipes in your home this week! Your body will thank you.



Date Muesli, page 44, Breakfast

I find myself making this recipe when my body craves protein after a hard workout at the gym. I like the mixture of chunky rich nuts and seeds blended with sweet dates.

1⁄4 cup whole raw almonds      60 mL

1⁄4 cup whole raw cashews      60 mL

2 tbsp  raw pumpkin seeds      30 mL

1 tbsp  raw sunflower seeds    15 mL

1⁄4 cup chopped pitted dates   60 mL

1⁄2 cup filtered water    125 mL

1.         In a food processor fitted with the metal blade, process almonds, cashews, pumpkin seeds and sunflower seeds until roughly chopped. Add dates and pulse 8 to 10 times, until combined.

2.         Transfer to a serving bowl and add water. Serve immediately or cover and refrigerate for up to 2 days.

Tips

If you want to make this ahead and keep it on hand for a quick, nutritious breakfast, omit the water and store in an airtight container at room temperature for up to 5 days. Add 1⁄2 cup filtered water before serving.

Almonds are very nutritious. They include phytochemicals, protein, fiber and healthy fats, as well as vitamin E, magnesium, phosphorus, potassium, manganese and a small amount of B vitamins.

Makes 1 serving



Excerpted from Raw, Quick & Delicious! by Douglas McNish © 2013 www.robertrose.ca Reprinted with publisher permission.
 



Curried Cashews and Mixed Vegetables, page 164, Main Courses

This rich medley of crunchy cashews and fresh vegetables with aromatic seasoning is a wonderful dinner entrée. Serve this with a simple green salad.


11⁄2 cups         whole raw cashews, divided     375 mL

1⁄2 cup filtered water    125 mL

2 tbsp  freshly squeezed lemon juice,             30 mL

            divided

2 tsp    curry powder   10 mL

1⁄2 tsp  fine sea salt, divided    2 mL

1⁄2 cup broccoli florets cut into 1⁄2-inch           125 mL

            (1 cm) pieces (see Tips)

1⁄2 cup shredded carrot           125 mL

1.         In a blender, combine 1 cup (250 mL) cashews, water, 1 tbsp (15 mL) lemon juice, curry powder and 1⁄4 tsp (1 mL) salt. Blend at high speed until smooth. Cover and set aside.

2.         In a bowl, combine broccoli and carrot. Add remaining salt and lemon juice and toss until well combined. Cover and set aside for 10 minutes, until softened.

3.         Add remaining whole cashews and cashew curry sauce to softened vegetables. Toss until well combined. Serve immediately or cover and refrigerate for up to 2 days.

Variations


Replace the curry powder with an equal amount of garam masala and the broccoli with an equal amount of cauliflower.

I often add 2 tsp (10 mL) finely grated gingerroot to the vegetables in Step

Tips

Try substituting an equal amount of thinly sliced leafy greens, such as spinach, kale, dandelion greens or mustard greens, in place of the broccoli.

I prefer to use organic sea salt. This type of salt is classified as a whole food and is said to contain many trace minerals. If salt intake is something you are concerned about, feel free to use less than called for or omit it completely.

Makes 1 serving



Excerpted from Raw, Quick & Delicious! by Douglas McNish © 2013 www.robertrose.ca Reprinted with publisher permission.




Strawberry Coconut Shortcake Tart, page 203, Desserts

This luscious dessert is a creamy mixture of rich coconut butter, juicy strawberries, aromatic vanilla and sweet agave nectar — perfect for serving at special parties.


•           Two 4-inch (10 cm) quiche molds, lined with plastic wrap

1 cup   chopped hulled strawberries,   250 mL

            divided

1⁄2 cup coconut butter (see Tips)        125 mL

6 tbsp  raw agave nectar, divided        90 mL

3 tbsp  filtered water    45 mL

1 tsp    raw vanilla extract         5 mL

1 cup   whole raw almonds      250 mL

            (see Tips)

1.         In a blender, combine 3⁄4 cup (175 mL) strawberries, coconut butter, 1⁄4 cup (60 mL) agave nectar, water and vanilla. Blend at high speed until smooth, stopping machine to scrape down sides of jar as necessary (see Tips, left).

2.         In a food processor fitted with the metal blade, process almonds until flour-like in consistency. With the motor running, drizzle in remaining agave nectar. Pulse to combine.

3.         Divide mixture in half and press into prepared quiche molds. Top with strawberry-coconut purée, dividing equally. Top with remaining strawberries, dividing equally. Serve immediately or cover and refrigerate for up to 3 days.

Tips

You may need to add a bit more water in Step 1, depending on the texture of the coconut butter. If the mixture is too thick, add 1 tbsp (15 mL) water at a time as needed.

Coconut butter is a blend of coconut oil and coconut meat. You can usually find it in natural foods stores next to the coconut oil.

Try substituting an equal quantity of cashews for the almonds.

Makes 2 servings



Excerpted from Raw, Quick & Delicious! by Douglas McNish © 2013 www.robertrose.ca Reprinted with publisher permission.