Crunch Time

“Mmm, raw broccoli, my favorite!” …said no one, ever.

Despite being well aware of this and sharing the general sentiment myself, still I set forth mowing down a crown of fresh, green, utterly uncooked broccoli with aplomb. Sometimes you’ve gotta go with your gut, and mine was telling me to embrace the grassier, fresher side of this ubiquitous staple. Something about the crunch, the more herbaceous, slightly pungent bite was calling to me.

Pairing that assertive flavor with an equally bold, punchy dressing was necessary. Hot, peppery mustard, bearing a subtle burn right in the back of the throat, kicking the sinuses like a good dose of horseradish, would do just the trick. Taming the flame with the sweet contrast of maple syrup and chewy morsels of dates brought everything back into satisfying harmony.

Fold in some crisp pieces of smoky meatless bacon, nutty toasted pepitas, and a little extra pepper for good measure, and you’ll start craving the raw cruciferous vegetable too.

Continue reading “Crunch Time”

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Spiraling Out of Control

Will It Noodle? Like the popular series inspired by one particular turbo-charged blender, challenging contenders to step up to the plate for possible processing, the answer is invariably an emphatic yes. Testing the limits of my trusty spiralizer has proven far more gratifying though, since these trials end with delicious strands of vegetables, rather than a pile of useless rubble. Zucchini tends to get all the fame and glory, shredding easily and blending seamlessly with any bold sauce, but there’s a wide range of unsung plant-based options, ripe for the noodling.

Scrounging through the fridge for a more reasonable dinner than greasy takeout or cold cereal, my intention was never to make something worth posting about, and yet the results were too beautiful to ignore. Spinning up an orange-fleshed spud instead of squash started out my bowl with a hearty, substantial base for a southwestern-inspired celebration of summer. What’s more important than the individual components, however, is the basic concept. There’s so much more than just green zucchini out there, perfect for spiralizing. Harder root vegetables can still be eaten raw, but depending on your preference, might be more enjoyable lightly steamed and softened. With that in mind, I would invite you to consider the following alternatives:

  • Sweet Potatoes/Yams
  • Beets
  • Daikon
  • Carrots
  • Parsnips
  • Broccoli Stems
  • Turnips
  • Jicama
  • Cucumbers

Don’t stop there. On the sweeter side of the menu, apples can turn into noodle just as easily, along with a full rainbow of more exotic fruits and vegetables. Once you’ve got a spiralizer, you have instant access to endless pasta replacements. Keep on whirling your way through the produce bin with abandon! There are just a few guidelines to determine the best bets for noodling:

  • Don’t use anything with a hollow or highly seeded core
  • Pieces should be at least 2 inches in diameter and 2 inches long to create full strands
  • Firmer, more solid-fleshed options will yield the best results

It feels silly to write out this formula as a full recipe; all quantities and ingredients are entirely adjustable. Not feeling corny? Lose the kernels. Prefer peas? Invite them to the party! In truth, I would have preferred pinto or black beans to fit the theme better, but chickpeas were the only canned legumes in the pantry at the time. Despite that shortcoming, I don’t think the end results particularly suffered. The most important takeaway here is that if you’re wondering, Will It Noodle?, there’s only one way to find out… And it’s almost always a delicious experiment.

Southwestern Sweet Potato Spiral Bowl

8 Ounces Spiralized Sweet Potato, Raw or Lightly Steamed
1/3 Cup Corn Kernels
1/2 Cup Chickpeas
1/2 Avocado, Sliced
1/3 Cup Cherry Tomatoes, Halved
1/4 Cup Salsa
1/2 Cup Shredded Lettuce
1/3 Cup Sliced Bell Peppers

Quick Chipotle Crema

3/4 Cup Raw Cashews
1/2 Cup Water
2 Tablespoons Lime juice
1 Chipotle Chile Canned in Adobo + 2 Tablespoons of the Adobo Sauce
1 Tablespoon Tomato Paste
2 Teaspoons Nutritional Yeast
1/2 Teaspoon Salt

Begin by tossing all of the ingredients for the chipotle crema into your blender and cranking it up to high. Thoroughly puree until completely smooth, pausing to scrape down the sides of the containing if needed. You will likely have more crema than needed for one portion, but trust me, you’ll wish there was even more leftover once you taste this stuff. In fact, feel free to double the quantities and save the sauce in an airtight container in the fridge for up to a week.

Spoon a generous dollop or two of the chipotle crema onto the spiralized sweet potato and toss to thoroughly coat the noodles. Place in a large bowl, and pile the remaining vegetables on top in an attractive pattern (avocado rose not required.) Dig in!

Makes 1 Serving

Printable Recipe

Cut and Dried

Populated by little more than starchy potatoes and papery onions mere weeks ago, market stalls are suddenly bursting with a rainbow of fresh produce. Giant, plump blueberries the size of grapes; gnarled heirloom tomatoes as unique and delicate as snowflakes; peaches fragrant enough to double as air fresheners; I want them all, and I want them in volume. I’m that hungry shopper tasting one of each sample, even when I know exactly what I’m going home with that day. I’m the one buying three pounds of strawberries for a recipe that only calls for two. The lure of summertime produce is one that I’m powerless against, buying in bulk despite cooking for one. I’ll eat cherries one after another, no matter how many are piled up high, until all my clothing is hopelessly stained red.

Still, endlessly voracious for that taste of sunshine, I can never get my fill. There’s only so much space in my freezer to save that seasonal bounty, and the laborious process of proper canning still eludes me. Options for preservation beyond a day at best have been severely lacking, until I stumbled upon the world of dehydration.

Embraced by the raw food movement for its ability to “cook” while preserving more nutrients than conventional heating methods, the concept itself is as old as time. Leave something edible out in the sun, keep away the bugs and prevent it from getting moldy, and slowly draw out the moisture until it can be stored for leaner times. Humidity, fluctuating temperatures, and the open air itself present serious barriers to upholding this time-honored tradition. Modern technology has gotten into the game, reviving the dehydration concept as more than just a utilitarian function, but also a doorway to more creative cuisine.

Given the opportunity to investigate the power of the Tribest Sedona Express, I jumped at the offer. Though I had dabbled in dehydration with a dinky little toy of a machine salvaged from a yard sale, my experience was limited, not to mention, unsatisfying. Now, after a year and a half of use, I can’t claim that it’s the first contraption I break out when developing new recipes, but it’s proven its value many times over.

This thing is a food drying powerhouse, bearing 1430 square inches of space across 11 trays to accommodate all the produce your heart desires. It heats up quickly and holds temperature reliably, unless you’d like to specify the intensity yourself at anywhere between 75 – 170 degrees. Long processing times are par for the course still, but no trouble with a 99-hour timer.

My studio is spatially challenged, to put it lightly, so I was reasonably concerned about adding the inherent noise that comes with such a hulking piece of machinery into the mix, working away through all hours of the night. Mercifully, my fears were unfounded; no louder than a modest propeller-driven table fan even on high, I slept soundly while the dehydrator powered through the AM hours.

That’s all well and good for basic pantry stockpiles, but what about the more important issue… Could it keep up with my snacking demands? Happily having munched my way through countless rounds of zucchini chips, coconut macaroons, and assorted fruit leathers, I can confidently report nothing but delicious experiences. One particular favorite that emerged through these trials was a buttery, cheesy vegetable in disguise that I like to call “CauliPop.” Cauliflower all dressed up like movie theater popcorn, it’s a compulsively edible nosh. While it would be a struggle to plow through a full heat of the stuff raw, it seems to disappear instantly once kissed by the warmth of the dehydrator. It’s the kind of deceptively simple formula that you’ll soon find yourself doubling and tripling to keep up with demand.

Emulating one of my favorite snack bar options, I knew it would be easy to cut the crap to fabricate an even simpler dupe. Only three ingredients are needed for these soft, chewy, and super sweet Banana-Nut Chia Bars, all of which are readily apparent from the title alone. In fact, you probably already have what it takes to make them right now! That trusty dehydrator was running nonstop when I finally hit upon the perfect ratio, handily replacing those packaged bars at a fraction of the cost.

Well into my 20th month with this beast on my side, I’m still finding new and delicious ways to use the Tribest Sedona Express. The manufacturer was kind enough to provide one for review, but no amount of fancy equipment could ever buy my praise. I can honestly say that if you’re serious about preservation, healthy snacking, or just playing around with your food, this is the model you want to harness.

Yield: Makes 1 - 3 Servings

CauliPop

CauliPop

Cauliflower all dressed up like movie theater popcorn, it’s a compulsively edible nosh. While it would be a struggle to plow through a full heat of the stuff raw, it seems to disappear instantly once kissed by the warmth of the dehydrator. It’s the kind of deceptively simple formula that you’ll soon find yourself doubling and tripling to keep up with demand.

Prep Time 10 minutes
Cook Time 12 hours
Total Time 12 hours 10 minutes

Ingredients

  • 1 Medium Head Cauliflower
  • 2 Tablespoons Coconut Oil, Melted
  • 2 Tablespoons Nutritional Yeast
  • 1 Teaspoon Coarse Salt
  • 1/4 Teaspoon Ground Turmeric

Instructions

  1. Chop the cauliflower into approximately 1-inch florets, as consistent as possible to ensure they dry at an equal rate. Blanch them by plunging them into boiling water for 3 minutes, until fork-tender but still firm. Drop them into an ice bath to immediately stop the cooking process and drain thoroughly. Transfer to a large bowl.
  2. Drizzle in the coconut oil and toss with the remaining seasonings until evenly coated. Place the florets directly on a wire rack, allowing ample space for air circulation, and set the dehydrator to 115 degrees. The “cooking” process will take anywhere from 12 – 24 hours, depending on your preferences. Pull the cauliflower earlier for a softer interior, or let it the machine run for the full cycle to get a crunchier bite throughout.

Nutrition Information:

Yield:

3

Serving Size:

1

Amount Per Serving: Calories: 144Total Fat: 10gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 737mgCarbohydrates: 10gFiber: 6gSugar: 4gProtein: 6g
Yield: Makes 6 – 8 Bars

Banana-Nut Chia Bars

Banana-Nut Chia Bars

Only three ingredients are needed for these soft, chewy, and super sweet Banana-Nut Chia Bars, all of which are readily apparent from the title alone. In fact, you probably already have what it takes to make them right now! That trusty dehydrator was running nonstop when I finally hit upon the perfect ratio, handily replacing those packaged bars at a fraction of the cost.

Prep Time 5 minutes
Cook Time 6 hours
Additional Time 30 minutes
Total Time 6 hours 35 minutes

Ingredients

  • 2 Large, Ripe Bananas
  • 1/4 Cup Chia Seeds
  • 2 Tablespoons Walnuts, Chopped

Instructions

Mash the bananas and stir in the chia and walnuts. Let the mixture sit for 30 minutes for the chia seeds to gel. Spread the mixture evenly over a non-stick drying sheet approximately 1/4-inch thick.

Dehydrate at 145 degrees for 4 – 6 hours, or until dry to the touch, firm, and sliceable. Cut into squares or bars as desired.

Notes

Not a big banana fan? Try using 1 cup of fresh apricot, mango, or peach puree instead.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 72Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 1mgCarbohydrates: 11gFiber: 3gSugar: 4gProtein: 2g

Rawkstar Apple Pie

It’s one thing to follow a recipe, trying to imitate the work of a talented chef, and quite another to enjoy their interpretation straight from the source. At best, you might be able to seek out a particular restaurant, but even then, it’s unlikely that the chef will actually be in the kitchen, carefully chopping the onions or searing the tofu destined for your plate. That’s why it was such a treat to see Chef Lisa Brooks-Williams herself in action, demonstrating a selection of her inspiring raw dishes.

Chef Lisa wears many hats, working as a personal chef, caterer, and teacher throughout the bay area. Committed to proving how easy a healthful, vegan diet full of whole foods can be, her raw apple pie is a perfect example of how flavor and nutrition are seamlessly combined into one crowd-pleasing dessert. Sweet but not saccharine, spices emphasize the natural autumnal essence of the apples, complemented by a creamy cashew sauce. Although the timing is perfect for the upcoming holiday season, I wouldn’t hesitate to whip one up any time of year.

Lisa’s Raw Apple Pie with Almond Crust and Maple Cream
Adapted from Chef Lisa Brooks-Williams

Crust:

2 Cups Raw Almonds
1 Teaspoon Ground Cinnamon
1/4 Teaspoon Salt
10 Pitted Dates
1/2 – 1 Teaspoon Water
1 Tablespoon Coconut Sugar (Optional)

Apple Pie Filling:

2 Pounds Fuji or Gala Apples, Quartered and Cored
2 Pears, Peeled and Cored
2 Tablespoons Ground Psyllium Husk
2/3 Cup Dried Currants or Raisins
1 Teaspoon Vanilla Extract
1/8 Teaspoon Salt
1 Teaspoon Ground Cinnamon
1/4 Teaspoon Ground Nutmeg
1/4 Teaspoon Ground Cloves
1/4 Teaspoon Ground Ginger

Maple Cream:

2 Cups Raw Cashews, Soaked for 2 Hours and Drained
1/2 Cup Grade B Maple Syrup
1/2 Cup Water
1 Whole Vanilla Bean
1/2 Teaspoon Ground Ginger
1/4 Teaspoon Ground Cinnamon
1/8 Teaspoon Ground Nutmeg
Pinch Salt

For the crust, place the almonds, cinnamon, and salt in the food processor and pulse until the nuts are ground. Add dates and coconut sugar (if using) and pulse once more until the dates are finely chopped and incorporated. Add 1/2 teaspoon water or more for a moister crust, if desired. Set aside. Note: Moister crusts are easier to press into a pie plate or pan. However, a more crumbly consistency works better for this recipe.

For the filling, place the apples in the (rinsed and dried) food processor and pulse until chopped into small pieces. You may need to process your apples in two separate batches, depending on the size of your food processor. Place in a bowl and set aside.

Place the pears, salt, spices, and vanilla extract in the food processor and blend until completely smooth. Pour the pear sauce over the chopped apples. Add the psyllium husk and currants, stirring gently to makes sure all the ingredients are incorporated. Allow the mixture to rest for 20 minutes to gel.

For the maple cream, place the entire vanilla bean, cut into smaller pieces, into the blender along with the water and maple syrup. Process until the vanilla bean is completely broken down. Add the soaked cashews, spices, and salt, and blend until completely smooth and creamy. Add more water if the consistency is too thick.

To assemble, press the crust into a pie pan or casserole dish to make more traditional slices, or crumble into individual serving glasses to make parfaits. Spoon the filling on top, and finish each serving with a dollop of maple cream. For a full pie, chill thoroughly for at least two hours for best results when slicing.

Printable Recipe

An Easy Choice

Catching sight of the plain, perfectly ordinary manila envelope that arrived in the mail, I immediately grabbed the parcel out from under the stack of letters and magazines, and headed straight downtown. This one would take a big matcha latte and plenty of uninterrupted alone time to properly digest.

That’s because it’s nearly impossible to believe that I truly had a hand in creating this beautiful new cookbook, Choosing Raw by Gena Hamshaw. Of course I remember playing in the kitchen, creating these bright and cheerful compositions, and enjoying every single dish on deck, but it’s hard to connect that job with the brilliant end results. If my name hadn’t been printed right on the cover, bold and unmistakable, I would wonder if all those photo assignments had possibly been an incredible dream.

I’m not a raw foodist by any stretch of the imagination, but the beauty of Choosing Raw is that you don’t need to be. Gena makes these low- to no-cooking techniques accessible to eaters of all sorts, adding in cooked variations, demonstrating how truly flexible her fool-proof formulas are, time and again. Perhaps I’m biased, but all I can say is that my palate doesn’t lie, and I enjoyed every single thing pictured in this creative ode to healthy vegan eats. Flip through the glossy pages briefly and you’ll see that that’s quite a large, diverse cross section of the book.

I can’t even begin to describe how inspiring, mouth-watering, and well-written this cookbook is, and quite frankly, I don’t want you to just take my word for it either. I want you to taste it for your self! That’s why I’m thrilled to share a copy of Choosing Raw with one lucky reader. Hop on over to the Rafflecopter entry form to enter!

In case you’re still not convinced, Gena has a ton of recipes to sample on her blog. I do especially recommend the walnut and lentil tacos, which are especially well suited to these sultry last days of summer, but you can’t go wrong with any of Gena’s creations. From soup to nuts, quite literally, Choosing Raw offers healthy vegan cuisine made for mass appeal.