Wednesday, September 13, 2017

Raw Vegan Overnight Oats in a Jar

 
Find out what all the fuss is about. Breakfast, lunch or dinner, overnight oats are great anytime.  They are hardy and nutritious.  Overnight oats are a delicious make-ahead meal the whole family will love.
 
 243 calories
A hearty healthy breakfast packed with fiber, vitamins, and nutrients...... overnight oats in a jar (no cooking required)!

Ingredients:

for the topping:

Directions:

  1. Place all the ingredient in a jar, shake, cover and refrigerate overnight.
  2. The next morning, add your favorite crunchy toppings such as nuts, granola, etc and enjoy!

Nutrition Information

Yield: 1 serving, Serving Size: 1 jar
Amount Per Serving:
  • Calories: 243
  • Total Fat: 11g
  • Sodium: 95mg
  • Carbohydrates: 35.5g
  • Fiber: 8.5g
  • Sugar: 12g
  • Protein: 6g

Black Quinoa Salad with Avocado


Fall and winter are times when we crave heavier foods.  This black quinoa salad with the refreshing avocado added is a great treat to satisfy your cravings.  Check out this article in Forbes for the 7 Benefits of Quinoa.

Ingredients:

For the quinoa:

  • 1 cup black quinoa
  • Scant 1/2 tsp. sea salt
  • 8 oz. or more greens, such as quinoa, beet greens, or
      chard, cooked, drained and finely chopped
  • Grated zest of 1 lemon
  • 1 Tbs. fresh lemon juice
  • 3 Tbs. olive oil, plus more as needed
  • 1/2 tsp. ground cumin
  • Sea salt, to taste
  • 10 fresh mint leaves, slivered
  • A heaping 1 Tbs. finely sliced fresh chives
  • 1 avocado, halved, pitted, peeled and sliced crosswise
  • 1/2 C cashew cheese see link 
  • Pistachio nuts, coarsely chopped, for serving 

Directions:

To prepare the quinoa, rinse the quinoa in cold water. In a saucepan, bring 2 cups water to a boil. Add the quinoa and salt, then cover until most, if not all, of the water has been absorbed and the germ of the seed shows, about 30 minutes, adding more water if needed. There will be a little texture even when the quinoa is fully cooked. Drain off any excess water before using the quinoa. You should have about 2 1/2 cups cooked quinoa.

In a bowl, toss the cooked quinoa with the finely chopped cooked greens, using your fingers to distribute the greens.

To make the vinaigrette, in a small bowl, whisk together the lemon zest, lemon juice, olive oil, cumin and a pinch of salt. Pour it over the quinoa and greens, add the mint and chives and toss to coat. Taste for salt.

Spoon the quinoa mixture onto a platter. Cover the surface with the avocado, cheese and pistachios and serve. Serves 4.

Adapted from Vegetable Literacy, by Deborah Madison (Ten Speed Press, 2013).

Monday, July 24, 2017

Pumpkin Seed Pesto over Zucchini Noodles, Raw, Vegan, Gluten-free

Summer picnics and cooling summer salads are a perfect combination.  Add this recipe to your tradition and be the hit at the family picnic.  I first made a large bowl of  this salad for a friend's outdoor wedding shower fifteen years ago and it was the 1st bowl/platter empty on the buffet.  As one of the only vegetarians there I was lucky to get up there and get some before it was gone.  I've enhanced the recipe a bit since then, so enjoy this popular salad.  If you have a garden with zucchini, this is an excellent way to use up some of the harvest.  Your friends and family looking for gluten-free options will love you for this.

 by Helen Rose, Raw Food Chef, Superfoods Cafe

Pumpkin Seed Pesto:
2 cloves of Garlic, (peel, crush slightly, and then roughly chop)
2 cups packed fresh Basil Leaves
½ cup green Pumpkin Seeds,  raw  (do not used toasted)
1/3 cup of Nutritional Yeast
1/3 cup of stone crushed Olive Oil
1 Lemon juiced
Pinch of Red Pepper flakes
Pink Himalayan Salt to taste Zucchini Noodles
3 large Zucchini
1 pint Cherry Tomatoes (halved)
Fresh Basil Leave, for garnishing

Instructions:
  1. To prepare the pesto: In a high speed blender, combine garlic, basil, pumpkin seeds, olive oil, lemon juice and red pepper flakes. Blend until smooth and season with salt to taste.  Make sure it is smooth.   Note:I sometimes double or triple my pesto recipe and freeze some for making quick dishes.  It is quick to thaw and can be used on zucchini noodles, kelp noodles, in dressing and sauces, on top of sliced tomatoes (thinned down), and in my pesto canapĂ© recipe.
     
  2. To prepare the noodles: Use a kitchen slicer by World Cuisine to slice the zucchini into linguini size noodles.  Toss the zucchini with pest until well coated.
     
  3. Add in the sliced cherry or grape tomatoes for color and cut basil leaves into thin strips to garnish the dish.  Refrigerate or serve.

Sunday, July 23, 2017

Spicy Walnut Burritos, Raw Vegan

This vegan walnut meat has been a hit at the Annual Chili Cook Off in my town each year.  I easily convert this taco meat into chili with mixing the salsa into the taco meat. In a sea of serious meat lovers, I offer my meat alternative chili and get them excited and amazed at how wonderful vegan chili can be.   Many people that stop by my booth don't even realize it is vegan, let alone raw vegan.  They love it and bring over friends to try it.  The vegetarians in the crowd are always over the top delighted to find something that can eat and end up buying some to take home.  This became so popular at the Chili Cook Off that we added it to our main menu.  Now you can celebrate year round.  Prepare.  Eat. Enjoy.

Spicy Walnut Burritos, Raw Vegan
By Helen Rose, Raw Food Chef, Superfoods Cafe

Walnut Taco Meat: (makes 4 servings)
2 cups of walnuts  (the red walnut make the best color)
1 1/2 Tbs. cup Nama Shoyu
2 Tbs. Ground Cumin
2 Tbs. Stone Crushed Olive Oil
1 tsp Smoked Paprika
1 clove of Garlic
1 tsp of Chili Powder

Instructions:
1. Soak walnuts for 6 hours. Drain.
2. Put 1 cups of nuts and spices into food processor.  Pulse nuts to crumbly consistency.
3. Put into a bowl and add remaining walnuts.  Mix well.   Note: You can double the recipe, it freezes OK.

Salsa Topping:
3 Tomatoes (chopped small)
1/2 Red Bell Pepper (chopped small)
1/4 red onion (diced)
4 stalks of Cilantro
1 juiced Lime

Instructions:
1. Mix all chopped up ingredients into a bowl and mix in the lime juice.  Chill.

Serve:
Use one large romaine leaf, collard leaf or tortilla and two scoops of walnut taco meat and then add your salsa topping. If you are serving on a tortilla add romaine. 

Written by Helen Rose, town mentioned above is Mount Airy Maryland. The town closes Main Street to host one of the locations for the International Chili Cook Off. 

Camu Camu Berries

There's a new Brazilian superstar fruit in town. Camu camu is becoming increasingly popular as a health supplement for its supposed antioxidant properties. But is there something to this rain forest fruit or is it just about the hype?

This isn't a fruit you'll find on a tree or bush in your neighborhood: camu camu mostly grows in flooded areas of the Amazon rainforest in Peru, Brazil, Colombia, and Venezuela, where its fruits and leaves are used for medicinal purposes. Its fruits are about the same size as a lemon, but light orange in color, and full of vitamin C. 

Vitamin C
Camu camu is chock full of vitamin C.  A teaspoon of camu camu powder has 920% per cent of your recommended daily intake for vitamin C, which is important for gum health, among other functions in our body.

How To Take It
Adding a ¼ tsp of camu camu powder to any smoothie will work great.  However, I have found it works best with citrus such as orange, pineapple, or lemon, but it goes well with all berries as well.

Four years ago I was feeling a sinus infection coming on and I decided I needed to quickly stop it before I got any further, so I created this smoothie and it works for my and my customers every year.  It is one of the most popular smoothies in my cafe year round.

Super C Orange Creamsicle
by Helen Rose, Raw Food Chef, Superfoods Cafe


1 whole orange (peel and freeze orange in 4 qtr. pieces)
¼ tsp vanilla powder
¼ tsp camu camu powder
12 oz of Raw Almond Milk or similar milk.

Instructions:
Place in blender and blend until smooth.  Add sweetener if you need it.  Add ice if you want it more chilled.
 

Wednesday, July 12, 2017

Raw Vegan Crab Cakes


Summer is known for clam bakes, steamed crabs and fresh seafood from the ocean.  When you're vegan sometimes you miss the foods your grew up with.  For me, as a Marylander, I started eating steamed crabs
next to my dad at age 5.  He taught me all the tips and trick.  It was usually a big family social event at the shore with piles of crabs and lots of spice.  Sometimes I miss all that spice.  I researched a way that I can have the best of both worlds raw vegan crab cakes... I can't wait to share these with my dad and family.  I hope you enjoy.  Have an awesome summer!

Ingredients:

Crab Cakes
  • 2 1/2 cups zucchini, peeled, shredded and cut into 1/2 inch pieces
  • 1/2 cup Brazil nuts, finely ground
  • 1/2 cup golden flax seeds, (grind into a powder using a small blander or coffee grinder)
  • 1 small sweet yellow onion
  • 1/4 cup celery, finely minced
  • 3 Tbsp nutritional yeast
  • 2 1/2 tsp dulse flakes
  • 1/4 cup dill, fresh, minced
  • 3/4 tsp mustard seed powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp Himalayan crystal salt
  • 1/2 tsp lemon zest
  • For those that are Marylander's and love Old Bay skip the paprika, mustard seed and salt. and add  2 tsp. of Old Bay.
Wasabi Mayonnaise

  Procedure:

  1.  Add all the ingredients for mayonnaise into your blender, in the listed order. Blend until smooth and then set aside.
  2. Peel and julienne the zucchini in a food processor (if available) then cut into 1/2 inch pieces. Place in towel and pat dry.
  3. Place zucchini into a large bowl and gently toss with Brazil nut meal and flax meal.
  4. Add remaining ingredients to bowl and gently mix together. Handle your mixture gently and quickly so it does not become too wet.
  5. Use 1/4 cup of mixture to create small cakes about 1 inch deep.  I use a measuring cup or a biscuit cutter to get a nice round shape.
  6. Place the cakes on a mesh dehydration sheet and set at 110 degrees for 5 hours.
  7. Place on a bed of your favorite greens. Serve with your Wasabi Sauce or dab some on top of each crab cake when you serve.
By Helen Rose, Raw Food Chef, Superfoods on Main, a Vegetarian Cafe in Mount Airy Maryland.

Friday, July 07, 2017

Chocolate Fantasy Pie, Raw, Vegan, Gluten-Free

Chocolate Fantasy Pie
by Jeff & Helen Rose, Raw Food Chefs
Jeff is the Owner of Natural Zing
Helen is the Owner of Superfoods on Main (Vegetarian cafe in Mount Airy Maryland)

Filling
1/2 c Cashews

Crust
1 1/2 c Almonds
1 1/2 c Dates, pitted

Directions
Filling
1. Blend nibs, coconut oil, cashews
and vanilla bean in a high-powered
blender. Use a spatula to work mixture
into blade. As the mixture warms
up, it will blend together.
2. Add agave and blend briefly until
mixed. Pour into crust, smooth with
spatula. Refrigerate or freeze for 3
hours.

Crust
Blend nuts and dates in a food
processor well. Press into pie plate

Chocolate Sauce
1/8 tsp Sea Salt
1. Blend all ingredients in a blender,
well.