Karen Knowler * The Raw Food Coach

RAW MUESLI

So it's cold outside and quite possibly you're finding yourself amid the "fruit vs. porridge" battle! I mean, mango and melon platter really doesn't cut it when it's cold and grey outside, does it? This recipe for "raw muesli" (it's grain-free but it looks the same) could well be your saviour. Why? Because it's stodgy, calorie-dense, quite literally will brighten up your morning and you'll feel like you've actually eaten something! Yes, you get the fruit in too, and it's 100% raw, but because of the ingredients it's satisfying and soothing and has a great combination of tastes, colours and textures and therefore the all important satisfying mouth-feel too.

Top it off with almond milk (which you could gently warm in a pan if you wanted to) and you really do have something that could remove the dilemma once and for all from your winter breakfast time.

Watch me demo this recipe in just 5 minutes here >>

 

SERVES: Makes one large bowl 

 

EQUIPMENT 

Blender, Nut milk bag or Strainer

 

INGREDIENTS

1 banana, sliced into rings
1 apple, cubed
1/2 handful brazil nuts, sliced into small pieces
1/2 handful hazel nuts, sliced into small pieces
1 handful almonds, whole or sliced
1 handful dates, fresh or dried, chopped into small pieces
1 handful raisins (preferably pre-soaked, but not imperative)
1 handful raspberries OR strawberries OR blueberries (or a combination of 2 or 3)
1 handful coconut chips

 

DIRECTIONS

1. Prepare all ingredients as above.
2. Place in bowl in the order listed above, saving some extra berries and coconut chips for later.
3. Mix all ingredients well by hand or using a spoon.
4. Prepare almond milk by blending 2 cups of pure water with 1 cup of raw almonds, then strain through sieve or nut milk    bag (or you can use 1 Tbsp almond butter and blend with same amount of water and save on the straining).
5. Pour on milk.
6. Top with remainder of berries and coconut chips.
7. (Optional) Consider adding some extra toppings depending on your mood!

 

Some ideas for toppings: Cinnamon; carob powder; cacao powder; sprinkled raisins; nuts which have been ground up in a nut mill; some raw coconut chips or fresh coconut grated; a few dried cherries or other brightly coloured dried fruits.

Alternative ingredients for raw muesli might be: Apples, oranges, pineapple, banana, mango, papaya, peach, dates, figs, prunes, raisins, sultanas, currants, coconut, almonds, hazelnuts, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, young sprouted wheat grains/berries, sprouted buckwheat.

Raw Coach Top Tips:

Make a huge batch of this "dry" - that means mix all of the nuts and the dried fruits together so you can store it in a large Tupperware container, tall glass jar or tin ready to pull out each morning. Then simply pour some into your bowl, add your fresh fruits of choice and your toppings and you can have a different muesli every day!

© 2011 Karen Knowler WOULD YOU LIKE TO USE THIS RECIPE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

Stocking Up For Winter

It’s only natural that at this time of year what you put in your shopping basket is going to be very different to what you put in it during the summer. But what exactly IS good to buy and eat during the colder months when you want to eat raw but the fruit in the shops has never been less ripe and the salads somehow just seem too watery and unsubstantial? And how on earth do you avoid the classic raw foodie error of relying daily on the good ol’ dried fruit and nuts combo which only ends up knocking you off balance, fills you up on too-sugary-too-fatty snack foods and never truly satisfies you?

For those of you now wondering what to put in your kitchen store cupboard and refrigerator now that the cold dark nights are well and truly here, this is for you.

SPROUTED WHEAT CRACKERS

Following on from the past two week's dehydrator features, I thought it a good time to give you another classic dehydrator recipe, especially considering the temperature in the UK right now. The recipe that follows is the one that actually forms my pizza base, but I'm recommending that you start with this and work your way up to the full blown pizza at a later time if you're new to this or are pressed for time.

This recipe is really satisfying and delicious, perfect for spreading nut cheese or pate on, or topping with just about anything really. And the good news for those allergic to wheat normally: most people who are allergic to "normal" wheat (cooked) aren't allergic to sprouted wheat, so try it and see.

SERVES: Makes 9x3" square crackers 

EQUIPMENT

Food Processor, Dehydrator

INGREDIENTS

400g sprouted wheat (you can cheat and use sprouted wheat bread if you like!)
2 medium fresh tomatoes
1/2 medium sized onion
6-8 sundried tomato halves (ideally pre-soaked)
About 10 leaves of fresh basil
Liberal shaking Italian dried herbs mix
1 clove garlic
1/3 cup olive oil

DIRECTIONS

1. Place all ingredients in a food processor and process until a thick dough consistency is achieved. If the mixture feels quite dry, add more fresh tomato.
2. Pour into a large mixing bowl in order to finish mixing by hand and feel the texture of the mixture. Make sure all ingredients have been blended together well. If not, return to the processor and repeat the process until satisfied.
3. Spread the mixture bit by bit onto a paraflexx sheet and shape into a square measuring roughly 9" x 9". Use the palm of your hand to press the mixture out to the desired shape and size and thickness. A good thickness is approximately 3-4mm high.
4. Using a spatula, score 2 lines vertically and 2 horizontally so that a "grid" of 9 equal sized squares is formed. Make sure you cut through fully so that you can feel the dehydrator tray underneath. (This ensures the crackers break apart easily when dry).
5. Dehydrate at 95 - 110 degrees F. for approx. 4 hours (until top is nearly dry), then flip over and dehydrate again until the other side is dried to desired degree. (Some prefer the crackers to be hard and crispy, but I prefer it to be semi-dry so that it is easy to cut and eat - a bit more bread-like).

Raw Coach Top Tips:

• Don't be limited by my suggested ingredients. You can add in all sorts of different flavoured ingredients to the mix to make sweet or savoury crackers - including greens!
• Make mini pizzas by layering on one thick raw spread and then loading on the toppings of your choice. Yum!

© 2011 Karen Knowler WOULD YOU LIKE TO USE THIS RECIPE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

How To Stay Warm On Raw

Although not technically in winter yet, I know that for those of you reading who have moved into autumn along with us Brits, and especially if you are new to raw foods, you are going to be asking yourself: "How on earth do I go or stay raw in winter?"

In this article, the first of several coming between now and January, I'll be addressing a number of factors and my intention is that by the end of it, no matter where you are starting from, you'll feel clued up about the approach you personally will be taking this winter so that you are at peace with your decision, and can move into winter with a spring in your step rather than dragging your heels! In future eZines I'll be getting into the more nitty-gritty aspects of eating raw in winter, featuring some great winter-warmer (raw) recipes to keep you smiling inside and out!

One of the most common questions I get asked, especially at this time of year, is "How do you stay raw in winter? I just can't imagine not eating anything hot when it's so cold. How can I do it?"

WINTER CABBAGE WRAPS WITH GINGER-GARLIC DIP

Raw cabbage? Not necessarily my idea of fun - or at least it wasn't until I tried this recipe! Cabbage doesn't always "feel" right in summer, but at this time of year when lettuce loses some appeal, this is the perfect replacement.

I invite you to suspend disbelief long enough to make this and eat it... you'll be very glad you did!

INGREDIENTS

For the wraps:

• White cabbage leaves
• Avocado
• Tomatoes
• Black pitted olives
• Coriander (cilantro)

For the dip:

• Olive oil
• Water
• Lemon juice
• Lime juice (optional)
• Coriander (cilantro)
• Garlic
• Fresh ginger

DIRECTIONS

To make the wraps:

1. Open the cabbage leaf and make a thick column of avocado slices down the middle, leaving a fair amount of space either side.
2. Pile on slices of fresh tomato, pieces of black pitted olives and top with a generous amount of fresh coriander.

To make the dip:

Use this dip to give an oriental twist to the cabbage wraps.

1. Pour a small amount (about 3 tablespoons) of olive oil into a small bowl.
2. Add the juice of half a lemon, and, if you have one, the juice of a lime.
3. Add about 20 stalks of finely chopped fresh coriander, a small piece of ginger finely chopped, and half a bulb of garlic, finely chopped.
4. Add water to make the mixture less oily, but obviously do not water it down too much, or the taste will be spoiled.
5. Serve the dip in a tiny dipping bowl and your cabbage wraps laid open or secured with a cocktail stick. Prepare for true winter decadence.

Raw Coach Top Tips:

• Don't like avocado or don't want to use it? Nothing to stop you using a raw pate or cheese in your wraps! 

© 2011 Karen Knowler WOULD YOU LIKE TO USE THIS RECIPE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

How To Get Going With Your Dehydrator

Last issue we discussed what a dehydrator is, whether it's right for you, how it works - all the basics on what that "hot box" (well, kind of) is all about!

This week it's the nitty-gritty how-to-get-started stuff - the fun bit! There is nothing quite like playing with your food in new and tasty ways when you and your food have suddenly come alive! Let's get to it...

So, the big question: "I've got my dehydrator, now what do I do with it?!"

As with all new pieces of equipment, I encourage you to start small with something really basic - first simply to get on and get started and to do something and second to get your courage up so that you can go on to make even bigger and better things. In the case of the dehydrator, here's a list of things to play with ordered from the easiest to the more complicated:

SWEET VANILLA PECAN MILK

SERVES: 1-2

It’s great to have “nurturing” tasting drinks on hand for the colder months, or for those times when you feel that you want “a hug in a glass”. This is one of those drinks.

EQUIPMENT

Blender, Nut milk bag or Strainer

 

INGREDIENTS

1 cup of pecan nuts (125g/4oz)
3 cups of pure water (approx. 700ml)
1 teaspoon of vanilla essence (or piece of vanilla bean)
2 Medjool dates
2 Tablespoons of dark agave nectar (use 2 more dates if you don't have this)

 

DIRECTIONS

1. Blend your pecans with the water until no pieces left, then strain into a tall jug ready for stage 2.
2. Pour the "clean" milk into the clean blender and add the vanilla, dates and/or agave nectar.
3. Blend thoroughly until all ingredients are fully combined.

 

Raw Coach Top Tips:

• This will keep for roughly a day in the fridge. Try making a less runny version, pour it into a Tupperware container or ice-cream maker and freeze it for a deliciously decadent ice-cream.

 

© 2011 Karen Knowler WOULD YOU LIKE TO USE THIS RECIPE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

Introducing the Dehydrator

If you've never seen a dehydrator, don't know what one is, or have one but don't know how to use it then this article is for you.

Now that we're into autumn it's time to dust yours down (or get it out the loft!) and start getting creative with it, so that you can make the most of this really-rather-useful machine. Here follows a mini-teach in, which will take you from scratch if you've never seen or heard of one before, or remind you of a few key things if you own, or have used one in the past.

What is a dehydrator?

A dehydrator is typically an oven-shaped piece of equipment (although you can get round ones), usually powered by electricity, that gently dry food out - as opposed to cooking it - resulting in a crunchier and crispier version of the food than what went in. i.e. It keeps the food “live” but the food tastes cooked.

HAPPY JUICE

SERVES: 1-2

If you’re looking for a juice that will really make you smile, then this is it. Happy by name, happy by nature.

 

EQUIPMENT

Juicer

 

INGREDIENTS

3 large carrots
5 small oranges
8 strawberries
1” round of pineapple

 

DIRECTIONS

1. Prepare ingredients for juicing: scrub carrots, trim ends, stalks etc. and cut into juicer-friendly sized chunks.
2. Put all ingredients through a juicer making sure that you have maximum amount of juice.
3. Pour and serve. Yum.

 

Raw Coach Top Tips:

• Why not try adding a twist of lime?

© 2011 Karen Knowler WOULD YOU LIKE TO USE THIS RECIPE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.