Liz’s collection of


A Little Slice of Chocolate Heaven

Tom and I have been twittering around with a raw chocolate pie recipe for sometime now and we think we have it down.

It is chocolate indulgence to the highest degree. Thick and rich. A twinge of cinnamon. A burst of sweet and tangy raspberry. The sublime richness of deep, dark chocolate. Vegan, raw, and gluten-free.

Your mouth watering yet?

This pie requires a food processor, a blender will not work, nor a vita-mix. First the crust is made, then you rinse out the food processor and make the filling. It just needs to be chilled for a few hours before serving. Then top each slice with a simple raspberry sauce. Today I used the raspberries that we had frozen from our berry picking adventures this past summer.

Happy Valentine's Day! Love to you all.

Raw Chocolate Pie


2 cups pecans

8 to 10 medjool dates, pitted

1 tablespoon virgin coconut oil

1 tablespoon cinnamon

1 pinch ground cardamom (optional)


1 cup raw cashew butter

1 small avocado

½ cup + 2 tablespoons GF cocoa powder (Dagoba is GF)

½ cup raw agave nectar

½ cup barely melted coconut butter*

¼ cup water

1 tablespoon non-alcoholic vanilla

Place nuts into food processor and pulse until finely ground. Add remaining ingredients for crust and pulse until thoroughly ground and mixed. Press crust into the bottom of a 9.5-inch deep dish pie plate. Place into refrigerator to chill.

Place all ingredients for filling into food processor and process until smooth and creamy. Add a little more water for a thinner filling, one tablespoon at a time. (It will take longer to set if you do this). Note: if you do not like a strong chocolate flavor then start with less cocoa powder and gradually add more as your taste suggests.

Pour chocolate filling into pie plate. Spread out evenly with a rubber spatula and place back into the refrigerator to chill. Chill for 3 to 4 hours. Slice and serve with fresh berries if desired.

*Be sure to just barely warm the coconut butter on very low heat, it will quickly burn otherwise. Also, this is coconut butter, not coconut oil. Coconut butter is made from the whole coconut, flesh and oil.

Raspberry Sauce

½ cup water

2 tablespoons arrowroot powder

¼ cup agave nectar

1 cup fresh or frozen raspberries

1 to 2 teaspoon vanilla

Place the water and arrowroot into a small saucepan and stir to dissolve the arrowroot. Add the agave nectar and raspberries and heat over medium heat. Simmer until the sauce is translucent and the raspberries have broken down. I use a wire whisk to help with this. Turn off heat and stir in vanilla. Let cool to room temperature before serving.

Sundried Tomato Squares (raw)

Ingredients (use vegan versions):

    1 cup sundried tomatoes, soaked and squeezed

    2 cups sprouted buckwheat (I sometimes sub part oat groats)

    1 cup sunflower seeds, soaked and drained

    1-2 cloves garlic

    3-4 tablespoons flax seeds, soaked to make a gel

    1 tomato or 3/4 cup grape tomatoes

    1-2 tablespoons olive oil

    1 teaspoon salt, optional

    1 teaspoon Herbs De provence


1. Blend it all in a blender or food processor until a thick paste.

2. Spread evenly onto dehydrator trays.

3. Dehydrate at 105-110 degrees F for 3 hours or so, then flip carefully, and leave them in another 5 hours (or lower temperature to 100 degrees F and finish overnight).

It smells so good walking into my pantry in the morning when these are ready. They make fabulous slices of bread for open or closed faced sandwiches, or raw bruschetta or cut into small squares and pop them in the dehydrator for another couple hours and use as crackers. Enjoy!

Store in airtight container.

Source of recipe: I made it up.

Makes: 10 servings, Preparation time: 10-15 minutes, Cooking time: 3-8 hours dehydrate

Tomato Flat Bread

  • 2 C Soaked Wheat (Oat groats can be substituted)
  • 1 C Almonds Soaked overnight
  • 1 C Ground Flax
  • 1 Clove Garlic
  • 1 C Tomato Puree (from fresh tomatoes)
  • 1 C Water

The night before, soak almonds and grain (separately). When you are ready to make the bread, drain. Start food processor and drop in garlic. once it is processed, add almonds. Process until well ground. Place in large bowl. Put wheat or oat grouts in processor. Process until a mash is made. Do not over process once you reach that stage. Put in bowl with almonds and garlic. Add flax and combine. Add water and tomato puree. Mix well. Spread on teflex sheets to about 1/4 inch thick. Score. Dehydrate for 1 hour at 145. Reduce heat to 116 and continue to dry for 2 more hours. Peel sheets off and continue to dry (tops up) until dry. This can 6 hours or more depending on your dehydrator, humidity, etc. Makes 2 sheets.

Raw Carrot-Raisin Bread (Inspired by Hi-Rawkus; makes about five slices)


1 cup carrot juice pulp

1/3 cup green pulp (celery or cucumber would be ideal)

½ cup ground flaxseed

½ tsp salt

1 tsp flax oil

¼ cup raisins, packed

1/3 cup water (if needed)

Begin by blending the first five ingredients in a food processor until well mixed. Add the raisins and pulse until they’re well incorporated.

Next, drizzle in water until the mix is clumping together – just as you would make any bread in a processor. Don’t use it all if you don’t need it – you don’t want an overly sticky consistency. (You could also do this by hand, it’ll just take some extra time.)

Roll the “dough” out onto a wooden board. You’ll probably need to oil the roller and board for this. Cut it into rectangles (mine yielded five sizeable ones).

Turn on your dehydrator, and set it to 115 degrees. Put the bread onto a Paraflexx-lined dehydrator tray, and place the bread in the machine. Dehydrate for about one hour, and flip the bread. Dehydrate for another hour and a half. Then, flip the bread again, and dehydrate for thirty-forty minutes, or until the bread has reached a consistency you like. I was aiming for a soft, yet sturdy texture, and it’s exactly what I got!

Remove the bread from the dehydrator. If you’re not eating it right away, but it in an airtight container and store in the fridge (should keep a few days). Or, go ahead and whip up a raw sandwich!

Raw Banana Cocoflax Wrap

Ingredients (use vegan versions):

    1 cup coconut meat (about 1/2 coconut)

    1/2 cup coconut water (not milk) I use plain water too alot

    1/4 cup ground flax (if you only have whole, grind it in a coffee grinder)

    a pinch or two of salt (important)

    1 tablespoon almond butter (I used peanut butter in transition)

    1 banana


I eat this almost every morning, the other times I eat flax pancakes (recipe to come).

Ok, the last two ingredients you use at the very end. So you can make the wrappers and while they are drying, you can go buy the other two if you don't have em.

Blend together (I use a food processor) the coconut meat, coconut water (or plain water), ground flax and salt. It should make a paste, not too wet, not to dry. Spread this on your non -stick dehydrator sheet. ( I have fruit roll up sheets for my dehydrator and they work great.) Make sure to spread this evenly, especially around the inside (I use a round dehydrator, so the "inside" is where the small vent hole is. You don't ave to worry about this with the square dehydrators.) Set you temp at 115 for an hour or two, then lower it to 105. After they are dry to the touch, flip them carefully. They will be moist underneath and you may tear one, but it's easy to fix (just spread it like glue to cover the tear). It takes practice. Then dehydrate until completely dry, if you want them crisp (they keep longer and in a zip lock on the counter). Or until dry, but still moist enough to be flexible (they keep in a zip lock in the fridge for just a few days this way).

Now! Spread your peanut butter and slice your banana on top. I usually sprinkle a little agave and extra flax on top, but you can use honey too (there is debate about this being raw or vegan, but don't follow rules, do what you can).

Source of recipe: I wrote this.

Makes: 4 servings, Preparation time: 15 minutes, Cooking time: 4-6 hours

Very Cherry Bars (use as a template for almost any combination)

LARA BARS use a multi-layer package that keeps out UV light and oxygen, which, in turn, maintains freshness without the use of preservatives. I use plain old plastic wrap and my refrigerator, then pop one in my bag when I’m ready to go.

1/4 cup chopped dates (roughly chopped whole dates, not pre-chopped)

1/4 cup dried cherries or dried cranberries

1/3 cup whole pecans, almonds or walnuts

1/8 teaspoon cinnamon

Set out two pieces of plastic wrap for shaping and wrapping the bars. Do this first; you’ll have sticky fingers when you need it.

Place the dates and cherries in a food processor. Pulse until processed to a paste (photo 1). Transfer paste to a medium bowl (don’t clean processor).

Add the nuts to the processor and pulse until finely chopped (photo 2). Add the nuts, along with the cinnamon, to the bowl with the fruit paste (photo 3). Use your fingers to knead the nuts into the paste (just keep squishing, it’s fun; brings back memories of play-dough; see photo 4).


Divide mixture in half. Place each half on each of one of the sheets of plastic wrap. Wrap the plastic around each bar and start squishing into a bar shape form, 3 and 1/2 inches long, 1 inch wide and 3/4-inch thick); press against countertop to flatten bottom side, flattening top side and ends with flat of hand (photo 5) Tightly wrap the plastic around each bar and store in the refrigerator. Makes 2 bars.


Nutrition per Serving (1 bar): Calories 207; Fat 9.4 g (sat .8g, mono 5.2g, poly 3.1g); Protein 3.9g; Cholesterol 0mg; Carbohydrate 24.9g; Sodium 0.4mg. (Note: I did the nutrition analysis using Diet Analysis Plus 7.0.1)

A Few Ideas for Variations:

Apricot-Almond: Use 6 tablespoons coarsely chopped dried apricots and 2 tablespoons date (to measure 1/2 cup total); use almonds for the nuts.

Tropical: Use tropical fruit bits (these come pre-packaged at the supermarket); use raw cashews for the nuts. Add 1/8 teaspoon ground ginger, 1/2 teaspoon finely grated lime zest, and 1 teaspoon fresh lime juice to the mix.

PB & J (cheap and delicious!): Use 1/4 cup dried cherries or cranberries and 1/4 cup raisins or dates; use raw or roasted peanuts (lightly salted or unsalted) for the nuts.

Blueberry Bliss: Use 1/4 cup dried blueberries and 1/4 cup dates; use almonds for the nuts. Add 1/2 teaspoon finely grated lemon zest, and a drop of almond extract to the mix.

Cashew Cookie Dough: Reverse the proportions of fruit to nuts--Use 1/3 cup dates for the fruit and 1/2 cup raw cashews for the nuts.

Chocolate Chip Cookie Dough: Same as cashew cookie dough, but add 1/2 teaspoon vanilla extract, pinch of cinnamon and 1/2 ounce very finely chopped semisweet or bittersweet chocolate to the mix.

Pistachio Heaven: Same as cashew cookie dough, but use raw pistachios and add a tiny drop of almond extract.

Peanut Butter Cookie Dough: Same as cashew cookie dough but use raw or roasted (lightly salted) peanuts for the nuts.

I LOVE Red Pepper Raw Sandwich Wraps

Ingredients (use vegan versions):

    2 red peppers

    2 medium zucchini

    1 tablespoon onion

    1 clove garlic

    1 cup sun dried tomatoes (soaked for an hour)

    1 avocado

    1/2 teaspoon salt

    1 teaspoon ground flax

    1 teaspoon chili powder or cayenne powder (optional)


1) Combine all ingredients in a food processor until almost smooth.

2) Spread onto nonstick sheet for dehydrator and dehydrate overnight at 100 degrees Fahrenheit.

3) When dry, use a knife to slice off any part that cracked along the edges, and score them into slices. Store in airtight container for up to 2 weeks.

Source of recipe: I made this up.

Makes: 4 to 5 wraps, Preparation time: 15 minutes, Cooking time: 12 hours drying

Above:  Raw lasagna with Pignoli Ricotta.

Raw Vegan Pignoli (Pine Nut) Ricotta:

2 cups pine nuts

2 tablespoons lemon juice

2 tablespoons nutritional yeast

1 teaspoon salt

6 tablespoons filtered water

Place the pignoli nuts, lemon juice, nutritional yeast, and salt in a food processor and pulse a few times, until thoroughly combined. Gradually add the water and process until the texture becomes fluffy like ricotta.

Brownie Bites with Buttery Vanilla Frosting                        

Sometimes you just want some comfort food.  This weekend was one of those times.  I woke up on Saturday morning, wondering what I was going to bring to the raw pot-luck that day.  My mind was filled with thoughts of easy to make, savory stand-by’s, but nothing jumped out at me.  As I looked at the what I had in the cabinets, it dawned on me that it might just be a comfort food kinda day.

I couldn’t be more pleased with how these turned out.  Folks at the pot-luck gave them a big thumbs up and of course, the plate was empty when the pot-luck was over.   Soft, sweet, chocolaty, just like how a brownie should be, but with the frosting on top, these will take you right into comfort food bliss!

For the brownie bites

3 cups Pecans

2 Tbsp Almond Butter

1/4 cups Agave

1/4 cups Cacao

Pinch of quality salt

For the frosting

2 cups Cashews

2 tsp Vanilla

1/4 cups Agave

1/2 cups Water

Equipment needs

Food processor

Pastry bag, cone, press, etc.

Optional: high speed blender

The How-To-Do-It

Let’s start with the frosting as it needs a few minutes in the fridge to set.  Dump your cashews into the food processor/blender and process into a fine flour.  Add in the vanilla, agave and half of the water into your processor/blender.  Because this frosting is going to be thick, it can be hard to get it all mixed up by the blades.  Add in more and more water (no more than the 1/2 cup) to thin it out and pause every few seconds to mix things up by hand.  Be careful of the temperature of the frosting, it will heat up fast.  Once you have the frosting mixed up, fill up your pastry bag, cone, press, etc. and set it in the fridge to firm up.

Now for the brownie goodness.  Dump the pecans into your food processor and process them down to a fine flour, then until it stops moving — some of the pecans will break down and release their oil and they will start to clump and turn into pecan butter (yum!).  Give it a good stir by hand and then toss in the rest of the ingredients.  Continue to process until the mixture forms a solid ball.  Transfer to a bowl and give the dough a good stir by hand to make sure it is mixed well.

Grab a small amount of the dough and roll into a ball with your hands.  Press the ball down with your thumb to flatten it out and make an impression in the middle.  Place the flattened brownie bite onto a plate.  Prepare the rest of the dough in this fashion.   Next, take your frosting out of the fridge and have at it!  Fill up the indentation of each brownie bite with ‘a healthy amount’ of the frosting.

These can be eaten right away, though the brownie dough is soft at room temperature.  Put into the fridge for thirty minutes to firm up, or if you will not be serving them right away.

Take it further

Well, you could use this brownie dough to make a pan of brownies, but then I wouldn’t be able to post a brownie recipe for you in the near future!  So, don’t do it!


About 24 brownie bites,15125,20229


1 cup walnut (unsoaked)

1 cup dates (pitted unsoaked)

1/4 cup cocoa powder (you may use carob if you like)

place in food processor, and blend until well blended, should still be dry and chunky, maybe blend about 30 seconds,

press into a small spring form pan

refridgerate until you can insert a knife and it isn't too sticky

cut into little pieces, then pop into a zip lock baggie and freeze

they can be eaten fresh, from the fridge or from the freezer, they won't last long though.

Chocolate Frosting

1T. coconut butter (may sub raw cacao butter)

1T. cocoa

few grains sea salt

squirt agave

few drops vanilla

I tripled this recipe because I only had a large spring form pan. If you don't have one...go out and get one because this recipe is worth it!! (I got mine at Target)

I also used pecans instead of walnuts and it still turned out great. I made the brownies first then put them in a fridge till they set. Then I made the frosting and had to stir the glass bowl inside another bowl of warm water to get the coconut butter to liquify. Then I poured the mixture on the brownies and put it back in the fridge for 15 till it set.

They taste like real, fudgey SAD brownies!...Get ready to be satisfied.

Raw Vegan Brownies With Raw Chocolate Frosting


1/2 cup sunflower seeds

1/4 cup flax seeds

3/4 cup(120 grams) dates

3 tablespoons agave nectar

6 tablespoons cocoa powder


2oz avocado

4 tablespoons cocoa powder

2 tablespoon agave nectar


1. In a food processor, grind the sunflower seeds and flax seeds until mostly crumbs, but not to the point of becoming like butter. Add the dates and agave nectar and mix until a ball of dough forms. Add in the cocoa powder and continue mixing until well incorporated. Press into a square dish and cut.

2. For the frosting, mash the avocado until it reaches a smooth consistency. Add the cocoa powder and agave nectar and continue mixing until completely smooth. Spread over each of the brownies.

Raw Brownies!

Ingredients (use vegan versions):

    1 cup ground pecans

    1 cup dates (not soaked)

    1/4 heaping cup cocao powder  

    1 heaping teaspoon agave nectar


    1 tablespoon coconut oil or coconut butter

    1 tablespoon avocado (optional)

    1 tablespoon agave

    1/2 tablespoon cocao powder

(Note: frosting may be runny at room temp, but will thicken up after refrigeration.)


1) Process the brownie ingredients. Press into a pan or bowl.

2) Now process icing ingredients. If you use the coconut oil right out of the jar (firm) it should get very creamy in your food processor. If you do it by hand, warm up the oil jar in a bowl of water and use it in liquid form.

3) Spread frosting onto brownies and refrigerate for at least ten minutes. Slice and enjoy!

Source of recipe: I came up with this recipe after a few tries.

Makes: 2 to 4 servings, Preparation time: 20 minutes

Alternate frosting recipe:

1/4 C maple syrup, 1/4 c water, 1 T coconut oil, 2 T almond butter, and 1/2 C cocoa powder.                                

Basic Macaroon Recipe

  • 2 C Dried Coconut (unsweetened)
  • 1/2 C Almond Flour
  • 1/4 C Coconut Butter
  • 1/4 C Maple Syrup*
  • 1/4 C. Agave
  • 1 Vanilla Bean
  • Pinch Sea Salt

Mix all ingredients together. For vanilla, use recipe as is.

*Maple syrup is not considered raw. You can substitute agave but the macaroons will not have the same consistency.

Cinnamon Macadamia Macaroons

add to basic recipe:

  • 1 tsp Cinnamon
  • 1/2 C Macadamia nuts, coarsely chopped.

Strawberry Macaroons

add to basic recipe:

  • add: 1/2 C chopped strawberries (I did this in the food processor)

Drop in 1 Tablespoon mounds on dehydrator screens. Dehydrate for 1 hour at 145, then for 12 to 20 hours (depends on how moist you want your centers). The strawberry macaroons should be refrigerated in an airtight container.

Before attempting to make ice cream, however, I'd highly recommend that you invest in an ICE CREAM MAKER. The one I have is the Cuisinart ICE-20. There exist other, cheaper alternatives, but from those I've used, this is the best. Some have even suggested using an ice cube tray to freeze the ice cream mixture, then dumping the cubes into a food processor or Champion, but if it's REAL ice cream texture you're after, go with the real ice cream maker.

OK, now that that's out of the way, here is my recipe...


2 Cup cashews (no need to soak)

3 Cup water

2/3 Cup raw agave

1/2 tsp salt (+/-)

2/3 Cup raisins (This is the secret ingredient that imparts the rich/buttery flavor)

2 vanilla beans (or 3 teaspoons vanilla extract)

2-4 Tbsp Cacao butter or Coconut oil or young coconut meat

Take all the above ingredients and blend in blender for a couple of minutes...or at least until all the solids have blended away.

NOW, pour the mixture through a sprout bag. This will catch all of the tiny cashew/vanilla bean particles, and make the final product much more silky smooth.

Now, you have a perfectly good vanilla ice cream base, but who wants to eat plain ol' boring vanilla!? (JK, you vanilla lovers!  )

At this point, I add any of the following to the base...

Carob (about 4 Tbsp)

Cocoa nibs (2 small handfuls)

Raw cacao powder mixed with cocoa butter




The exact quantity of each of the above ingredients will vary based on taste and the quality/moisture content of your ingredients, but I usually add anywhere from 1/2 to 1 cup total volume at this stage in the game.

Now, place the ice cream base and your flavorings back in the Vitamix, and blend just long enough to get everything mixed well.

At this point, it is best to 'pre-chill' the mixture. If you simply dump the mixture into the ice cream maker now, it won't set up properly, and it will be less firm than even soft serve. Place it in the fridge for a few hours, or if you've gotta gave that ice cream ASAP (trust me, I've been there!), put the mixture in the freezer for about 10-15 minutes. You want it to be cool, but not to the point where ice crystals are starting to form. (SPECIAL NOTE: do not use the ice cream maker 'bowl' to do the pre-cooling. The base will freeze to the bowl, and the batch will be ruined.)

When the mixture is sufficiently cool, pour it into the ice cream maker, and let it go! After about 20 minutes or so, it should be ready!

Calorie/Fat content of Base Recipe:

Yields:  7 cups

Serving size:  1 cup

Calories:  436.7

Total fat:  26 grams (Saturated Fat 10.3 g,   Polyunsaturated Fat 3.2g, Monounsaturated Fat 11.1 g)

Michelle’s Homemade Guacamole

2 ripe avocados

1 clove garlic, finely minced (can sub garlic powder, too)

1/4 cup chopped fresh cilantro

1/4 tsp. cumin

juice of half a lime

sea salt to taste (taking into account saltiness on chips)


Mash up avocado with a fork until it's the consistency you like.  Add other ingredients; mix well.  Place in a bowl/container and put plastic wrap RIGHT down on top of the guacamole, completely covering it, which prevents any browning (along with the lime juice, of course).  Let sit on counter for an hour (this calms the garlic down).

Michelle’s Taco Seasoning


1 T. Chili powder

2 tsp. onion powder

1 tsp. cumin

1 tsp. garlic powder

1 tsp. paprika

1 tsp. oregano

1 tsp. stevia or sucanat

1 tsp. sea salt

Chocolate Pudding

Have you ever had Chocolate Pudding made with avocados? It’s amazingly good! It’s smooth and decadent and this recipe has the perfect amounts of cocoa powder and sweetener so it doesn’t taste avocado-y at all.

Here’s the recipe. It’s really easy so don’t shy away from it.

Chocolate Pudding (using avocados!)

2 nice ripe avocados (soft but not going bad otherwise you’ll taste it!)

3/4 C agave

1/2 C cocoa powder (naturally processed from the bulk section of a health food store)

2 T. coconut oil

1/4 tsp. salt (good salt like celtic or Real Salt)

Put it all ingredients in a food processor or blender and blend until smooth. Pour into individual dessert bowls and chill before serving. To garnish, add some chopped cacao nibs and a sprig of mint. Enjoy!



For the crust:

1 1/2 cups of almonds

1/2 cup agave

1/4 cup coconut

To make the crust, use Blendtec to grind nuts, then transfer nuts to food processor and add agave/coconut. Place the ingredients into a pie plate and press all around the pie plate, once this is done I put it in the fridge.

For the Cheese:

3 cups of cashews -- can be soaked but don't have to be

3/4 cup of lemon juice

3/4 cup agave

3/4 cup of coconut oil

1 teaspoon of vanilla

To make the cheese, blend the cashews, lemon, honey, coconut oil, and vanilla. Can add a bit of water if needed. Blend until smooth and adjust to taste.

Pour the cheese mixture onto the crust.

Place the cheesecake into the freezer until its nice and firm.

Then I put cheesecake into the fridge for about an 1 hour.                 

Raw Apple Pie (

Raw Apple Pie!

This recipe is from


Yesterday, I decided to try a recipe for Raw Apple Pie, and well, OH BABY is about all I can say. There was enough of this filling for two pies, so I whipped up another crust. After it chilled for a couple hours, we shared some with our upstairs neighbours and they thought it was AWESOME! Later, we had company and nobody could believe it was raw, good for you, and had no sugar in it. It was so delicious, both pies are gone now as I type this! But it's so easy, it's nothing to whip up more :)  --Rawkin’

Equipment needed: food processor, dehydrator


7 fuji apples

juice from 1/2 lemon

*1/4 and 1/2 teaspoon cinnamon

1 cup dates

1/8 teaspoon lemon zest

Roughly chop 5 apples and pulse them in the food processor until they are in tiny pieces. Pour the lemon juice and 1/4 teaspoon cinnamon over them and dehydrate them on low for a few hours. (Rawkin' note: I did it for 4.) In a blender (or fp) blend 2 finely chopped apples (add to the blender first), 1 cup dates, 1/2 teaspoon cinnamon, and 1/8 teaspoon lemon zest to make an apple sauce. Mix the applesauce and the dehydrated apples in a bowl. Pour the mixture into a pie crust. Refrigerate at least 2 hours.

Pie Crust:

1 and 1/2 cups raw *almonds

1 cup pitted dates

1/4 teaspoon cinnamon

1 teaspoon virgin coconut oil (optional)

1 vanilla bean, seeds scooped out (optional)

Process almonds in a food processor with the S blade until a coarse almond flour. Add dates, coconut oil, and cinnamon to the food processor and process with the S blade until the mixture forms dough. Press the dough into a pie pan.

(Rawkin' note: I added spiralized apple 'laces' soaked in lemon juice for the top of the pie, and this added just the right 'tang'...)

*1/4 needed for dehydrated apples, 1/2 needed for apple 'sauce' mixture

*For a crispier crust you can soak the nuts then dehydrate before using.


Pizza Bread

by Alissa Cohen

Alissa Cohen calls it "the ultimate raw food wrap!" and goes on to say, "You will be able to make all kinds of sandwich rolls and wraps with this. If bread is something that has been hard for you to give up since going raw, wait until you try this! You will never again miss pita, sprouted breads or flat breads ever again!"

Ahead of time: soak sundried tomatoes 1 hour ahead.


2 c ground flax

1 c almonds, soaked, ground fine

2 cups carrot pulp from whole carrots in the food processor...not juicer pulp)

1 cup diced red pepper

1/2 Tablespoon minced garlic

1/4 c parsley

1/2 c cilantro

1 1/2 teaspoon salt

1/2 teaspoon oregano

2 teaspoons Italian seasoning

1 Tablespoon fresh onion

1 teaspoon lemon juice

1/2 c water

1 cup sundried tomatoes, measured before soaking


Combine flax, almonds, and carrots in a large bowl.

In a food processor, blend until smooth the sundried tomatoes, garlic, parsley, cilantro, and salt. Add this to the bowl with flax, almonds, and carrots. Add the remaining ingredients and mix together. Transfer this whole mixture back into the fp and blend until smooth. Pat into tortillas (large or small) on teflex sheets, about 1/4 to 1/2 inch thick. Dehydrate at 125 for a couple hours, then when you can easily do so, flip them off the teflex sheets onto the mesh screen and continue dehydrating for another 5 hours and check them at that time. You want to be able to roll these easily into wraps, not let them get crunchy. In the book, it says to dehydrate them 19 hours but honestly, I can't imagine the state they'd be in. Mine were good to go after 6.--Rawkin’


Melt-In-Your-Mouth Coconut Oil Fudge

-posted at Raw Sacramento

· 1-1/2 cups Coconut Oil (liquefied by placing in a bowl of hot water)

· 1-1/2 cups Rapadura (a whole unprocessed natural sugar), Sucanat or honey

· 1 cup cocoa powder

· 1/2 tsp. Celtic sea salt

· 1/8 vanilla bean (scrape the inner beans out with a spoon) or 1 tsp. vanilla extractMelt the coconut oil.

If using Rapadura or Sucanat, blend it in a dry blender until it becomes a light powder. Mix all ingredients together in a blender until smooth.Pour into a large glass lasagna pan or something equivalent in size. Let set up at room temperature (below 70 degrees) or in the refrigerator. Cut into small candy-sized pieces. Store in the refrigerator for up to 12 months. (Yeah, like it lasts that long at our house.... ;)  --Rawkin’

Raw Mint Chocolate Chunk/Strawberry-Goji Berry/Chocolate Ice Cream Banana Split


This recipe was inspired by wanting to recreate mint chocolate chip ice cream without the need to use young Thai coconuts. After several tries and an ice cream maker (Cusinart Supreme™ Commercial Quality Ice Cream Maker) I came up with 3 flavorful and melt in your mouth ice cream flavors. If you do not have an ice cream maker you can freeze the mixture in ice cube trays and run it through a juicer. You can also blend it up with a little nut milk.



1.Ice Cream Mixture

1 lb. Cashews (soaked for 5 hrs)

1 tbs. Cashew Butter

1/4 lb. melted cacao butter

3/4 cup agave nectar or to taste

1/2 tsp. sea salt or to taste

1/2 tsp. vanilla powder

2 & 3. Mint Chocolate Chunk with Pistachios

1 part of the above ice cream mixture

1 cup chocolate chunks (recipe below)

1/2 handful of fresh mint

1 tsp. spirulina powder (adds a nice green color)

1/2 cup shelled pistachios

4. Strawberry goji Berry Goodness

1 part of the above ice cream mixture

1/2 cup frozen strawberries

1/2 cup freeze dried strawberries (I used just tomatoes brand)

1/2 cup goji berry powder

5. Vanilla maca Chocolate

1 part of the above ice cream mixture

2 tbs. cacao powder

2 tsp. maca powder

1/2 tsp. vanilla powder


1. Begin making nut milk by combining 1 lb. soaked Cashews with 3 cups of water in a high speed blender. Strain half the nut milk through aNut Milk Bag and the other half set aside. Now combine the strained and non strained nut milk together and blend with rest of the ingredients until silky smooth. You will use this as a base for your other flavors. Divide this mixture into 3 parts.

2. To make the chocolate chunks melt 4 oz cacao butter in a glass bowl and mix with 4 tbs. cacao powder and 3 tsp of minced fresh mint and/or organic mint extract. Stir in 3 tbs. agave or yacon syrup and a pinch of sea salt. Stir it all until well combined and then spread a thin layer of it on some parchment paper. Chill in the freezer to harden. Break into chunks.

3. Now, blend the ice cream mixture with fresh mint and spirulina powder until well combined. Put into an ice cream maker for 45-60 mins. Then mix in the chocolate chunks and pistachios.

4. Blend the ice cream mixture with frozen strawberries and the goji powder until well combined. Put into an ice cream maker for 30-45 mins. Then mix in the freeze dried strawberries.

5. Blend the ice cream mixture with cacao, maca and vanilla powders until well combined. Put into an ice cream maker for 30-45 mins. Then mix in the freeze dried strawberries.

Wednesday, April 08, 2009

Lion's Head Soup, Compressed Papaya, Mango and Avocado Salad

Raw Food Wednesday 4/08

Lion's Head Soup

(recipe below)

Compressed Papaya, Mango and Avocado Salad

(recipe below)

Lion's Head Soup

(Serves 2)

A raw riff on a Chinese classic, this dish emphasizes the harmony of the bok choy, the earthy flavor of carrots in the broth and the luxurious mouthfeel of the cashew and zucchini meatballs

Cashew and Zucchini Meatballs

(makes approximately 12-16 pieces)

1/3 cup zucchini, minced

1/3 cup cashews

1/4 cup red bell pepper, minced

1/4 cup celery, minced

1 tsp. garlic, minced

1/2 tsp. ginger, freshly grated

1 tsp. scallions, minced

1 tsp. szechuan pepper, freshly crushed

Pulse in a Vita-Mix until the cashews begin to break down into very small pieces, but not so much that they turn into butter.

Shape the mixture into balls about 1" in diameter. Dehydrate for 8 hours at 105F, rotate after 4 hours.

Bok Choy

2 head of Baby Bok Choy, leaves separated (at least 12 leaves of equal size)

1 tsp. nama shoyu

2 tsp. olive oil

pepper to taste

The baby bok choy is marinated with olive oil, nama shoyu and pepper and put in the dehydrator for 30 minutes at 105F


4 medium carrots, (roughly 7") peeled, juiced

1 medium daikon, (roughly 7") peeled, juiced

1/2 tsp. nama shoyu

1 tsp. olive oil

1/2 tsp. ginger, freshly grated

1 tsp. white miso

1/4 tsp. fennel seed, freshly ground

1/8 tsp. cinnamon, freshly ground

1/8 tsp. szechwan pepper, freshly ground

1 clove, freshly ground

salt & black pepper to taste

Juice the carrots and daikon. Grind the fennel, cinnamon, szechwan pepper and clove together. Puree together with the remaining ingredients, check for seasoning.


Place six pieces of the Bok Choy in a wide, shallow bowl, alternating the green leaves and white parts. Place a meatball on each of the bok choy pieces. Pour the carrot broth over the bok choy. Garnish with scallions or cilantro.

Compressed Papaya, Mango and Avocado Salad

(makes 4 pieces)

The compressed salad is basically the same as a fruit terrine -- the trick is to use a rectangular mold (we used a sushi rice block mold) -- but any rectangular mold will work, just line it with plastic wrap.

1/2 papaya, peeled, sliced into roughly 1" x 3" pieces

1 champagne mango, peeled, sliced into roughly 1" x 3" pieces

1 avocado, peeled, sliced into roughly 1" x 3" pieces

Lime Vinaigrette

1 tbs. lime juice

2-3 tbs. olive oil

salt and pepper to taste

Juice the lime, add a pinch of salt and pepper, and whisk to dissolve. Whisk the olive oil into the lime juice, until emulsified. check the balance and seasoning.

Brushing each piece with of the thinly sliced papaya, mango and avocado with the lime vinaigrette and Layer in the mold overlapping as needed. Pay special attention to the bottom layer and corners for stability.

Wrap the plastic over the top of the salad. We had previously cut out a piece of cardboard that matches the opening of the mold and wrapped it in aluminum foil. We added a little weight on top of the mold -- a large head of cabbage balanced on top works well -- and refrigerated for 2 hours...

Then we cut it while it was still wrapped in the plastic and then gently removed it afterward.

Tomatillo Enchiladas

Pineapple Salsa

Baby Romaine and Avocado Salad with Lime Vinaigrette

yeah, these were insanely good...

Tomatillo Tortillas

(makes 12 tortillas)

1/2 cup flax seeds

1/2 cup water

6 medium tomatillos, de-husked, washed and roughly chopped (about 2 cups)

1 jalapeño, de-seeded, roughly chopped

2 tsp. Mexican oregano

2 tsp. fresh ground cumin

1 tbs. Nama Shoyu

Normally, we soak the flax seeds with the water and let sit for 15 minutes. This time we ground the flax seeds coarsely and then soaked them with the water. Put the flax seeds and the rest of the ingredients into the Vita-Mix and process on high until smooth.

Pour the mixture into four (roughly) 7" circles about 1/4" thick on each teflex sheet and dehydrate at 105F for 1 hour.

Remove from the dehydrator and gently flip over onto another tray. The best way to do this is to place another tray upside down on top of the first one and flip them both over. then peel back the teflex slooooowly -- you might need an offset spatula to get under the edge and start the separation. Put the enchilada shells back in the dehydrator for another 30-45 minutes. Keep an eye on them, as you don't want to over dehydrate and make them too rigid. At this point they're ready to use. If you're making them ahead of time, you can place them between sheets of parchment paper in the fridge.

The filling was cashew cheese (mixed with jalapeno & scallions and dehydrated for six hours), red bell pepper, serrano and shallot "rajas" (recipe below) and finally the walnut taco filling (from RAWvolution). Topped with Pineapple Salsa (pineapple, red bell pepper, tomatillo, serrano chile, nama shoyu, fresh ground cumin, lime juice).


1/2 red bell pepper, thinly sliced

1 tsp. olive oil

1 tsp. nama shoyu

1 small shallot, thinly sliced

1 serrano chiles, thinly sliced

Toss all of the ingredients together and dehydrate for 1-2 hours at 105F.

Buckwheat Treats

12 Pitted Dates

1/4 cup Agave Nectar

1/2 cup of Water

1/4 cup Sunflower Seeds

1/4 cup Walnuts

1/4 cup Pumpkin Seeds

1 cup Ground Flax Seed

2 Teaspoons of Pumpkin Spice or Cinnamon (I prefer pumpkin spice)

1/2 teaspoon of Vanilla extract

2 cups of Buckwheat Grouts

Add 1/4 cup Sprouted Wheat Berries (optional)

Sea Salt

Place pitted dates, agave nectar and water in a food processor and blend until a paste is formed, scraping the walls as needed.

Then add the sunflower seeds, walnuts and pumpkin seeds to the mix and process again until seeds and nuts are mixed well throughout the paste.

Next add the ground flax seeds, pumpkin spice, vanilla extract and a few dashes of sea salt to the mixture and process again.

Once thoroughly processed, dump the mixture into a large mixing bowl, adding the buckwheat grouts and wheat berries. Now, with a spatula or wooden spoon mix thoroughly.

After this is done, place the mixture into clumps on a teflex dehydrator sheet and dehydrate at 100 degrees for about 12 hours. Makes about two sheets.

For dessert, a blueberry and carob mix that was rolled into balls then dusted with black cardamom that makes for a very unique (and very tasty) combo. If we were putting them on a menu, we'd call them "Black and Blue Balls" and watch as we sell out in five minutes ;)

Black and Blue Balls

1/2 cup carob

1/2 cup almonds (or cashews)

1/8 tsp. black cardamom

1/3 cup blueberries

1/3 cup raisins

1/3 cup dates

1 tbs. coconut oil

1/2 tsp. cinnamon

1/4 tsp. chile

1/2 tsp. black cardamom

1/4 of a vanilla bean

pinch of sea salt

Grind the almonds/carob/cardamom in the Vita-Mix. Remove 2 tbs. to use for final dusting.

Add the blueberries and the rest of the ingredients and process in the Vita-Mix (if it's a little dry or it needs to be sweeter, add a touch of agave)

Stick in the fridge for a few hours -- overnight is much better.

Wet your hands, roll into balls, then roll in the almond/carob/cardamom mixture.

(black cardamom is not raw -- as it's dried over an open flame -- so feel free to make it without, so, then it would just be "Blue Balls")

Ginger & Chocolate Macaroons

  • 3 cups of desiccated or shredded coconut (I like to use half an half to create texture)
  • 1/2 cup of almond flour*
  • 1 cup of cacao powder
  • 3/4 cup of maple syrup
  • 1/2 cup of almond butter
  • 1 T vanilla extract
  • 1 T grated ginger
  • 2 t lemon juice
  • pinch salt

Combine all ingredients in a bowl and mix well.

Use a small ice-cream scoop or roll into equal sized balls and place onto a mesh screen and dehydrate for 8 hours on 110′F/45′C

*Almond flour is what is left over after you have made almond milk and dehydrated it then made it into almond flour

Three Nut Macaroons

  • 3 cups of desiccated or shredded coconut (I like to use half an half to create texture)
  • 1/2 cup of almond flour*
  • 3/4 cup of maple syrup
  • 1/2 cup of almond, cashew & brazil nut butter
  • 1 T vanilla extract
  • 2 t lemon juice
  • pinch salt

Combine all ingredients in a bowl and mix well.

Use a small ice-cream scoop or roll into equal sized balls and place onto a mesh screen and dehydrate for 8 hours on 110′F/45′C

*Almond flour is what is left over after you have made almond milk and dehydrated it then made it intoalmond flour

Apricot & Tahini Macaroons (no dehydrator needed)

  • 3 cups of desiccated or shredded coconut (I like to use half an half to create texture)
  • 2 cups of almond flour*
  • 1 cup of chopped dried apricots
  • 3/4 cup of maple syrup
  • 1/4 cup of almond butter
  • 1/4 cup of tahini
  • 1 T vanilla extract
  • 2 t lemon juice
  • pinch salt

Combine all ingredients in a bowl and mix well.

Use a small ice-cream scoop or roll into equal sized balls and place onto a mesh screen and dehydrate for 8 hours on 110′F/45′C

*Almond flour is what is left over after you have made almond milk and dehydrated it then made it into almond flour

Raw Banana & Spirulina Energy Crackers

3 ripe bananas

1/2 cup of shredded coconut

1/4 cup of almond flour

1/4 cup of sesame seeds

1/8 cup of flax meal

Date paste (8 dates blended with 1/2 cup of water)

1 T hemp flour/meal

1 T spirulina powder*

* Health benefits of spirulina – provide plenty of energy, strengthens the immune system due to the beta carotene which is said to be 10 times more concentrated than carrots and will assist in a stonger immune system, believed to be high in B-12 and the only plant source of this vitamin (which is a common defiency in some vegans), thought to improve digestive health, believed to be one of the worlds richest sources of protein without the extra cholesterol you would have if you consumed an animal source of protein, spirulina is  rich in iron, magnesium and other trace minerals.

1/2 t of lemon juice

Process bananas with all ingredients except for sesame seeds and coconut in a food processor fitted with the S blade.

Once processed, stir in the coconut and sesame seeds until well combined, then pour all mixture onto one dehydrator teflex sheet and spread evenly to roughly these dimensions.

Dehydrate on 110′F/45′C for 10 hours, then score into desired sizes. I did square cracker sizes. Then remove from teflex sheet onto mesh sheet and dehydrate for a further 4 hours or until your desired texture – some people prefer chewy, I liked between chewy/crunchy  If you made double mixture, you could turn these into bars.

Cherry & Mango Ice-Cream Cup

Click ‘more’ for full recipe.

For the base

3/4c cashews

1T agave

1t vanilla extract

Pinch salt

2t lemon juice

1T desiccated coconut

• Grind all ingredients in a food processor.

• Press into 2 small individual cup or cake moulds of your choice that has been lined with plastic wrap.

• Dehydrate for approximately 3 hours until the shells are strong enough to hold together without the case, and then remove from the case to dry for a further 6 hours or overnight.

For the filling

1/2c cashews

3T coconut oil

2T lemon juice

2t vanilla extract

Pinch salt

2T water

1T agave

1/2c cherries*, stones removed

1/2c mango, flesh only

*You can substitute cherries for any other fruit, such as pineapple or bananas, depending on what you like and what’s available in season.

• Blend all ingredients in a high speed blender under smooth, it’s nice to have some chunks of mango or cherry stirred in at the end so you get little bursts of flavour.

• Pour into an ice-cream maker or freeze in a tub, if doing the latter then once frozen pass through a juicer with the homogenizing attachment on.

• Fill the shells with the ice-cream and garnish with slices of mango.

Carrot & Orange Cake

Click ‘more’ for full recipe

3c carrot, finely grated

2c pecans, ground in a food processor

1/4c raisins, roughly chopped

1t nutmeg

1 1/2t mixed spice*

Date paste**

1/2t salt

1/2t orange zest

1/2c desiccated coconut

* Mixed spice is a blend of cinnamon, coriander seed, caraway, nutmeg, ginger and cloves.

** Make the date paste by grinding 1c soft dates and 1/2c orange juice in a food processor until smooth.

• Thoroughly mix all ingredients together in a large bowl.

• Shape into individual cakes or press into one large cake, ready to be cut at the end.

• Place on a dehydrator sheet and dehydrate at 115 degrees F for 8 – 12 hours. If you don’t have a dehydrator you can simply place the cake into the fridge to set.

For the frosting

1 1/2c cashews

1/2c water

2T agave

3T coconut oil

1T vanilla

1/4t salt

• Blend all ingredients in a high speed blender until smooth.

• Place in fridge to achieve a thicker consistency and spread on cake when you’re ready to serve.

• Garnish cake with nutmeg.

Averie’s Raw Vegan Chocolate Chip Cookie Dough Balls

2/3 c raw cashews

1/3 c oats

2 Tbsp Agave

1 Tbsp Maple Syrup (Omit and use Agave to preserve true Raw Status if you care)

1 Tsp Vanilla Extract

1/4 c Chocolate Chips (or to preserve true raw status, take 2 Tbsp Raw Cocoa Powder and add 1 Tbsp Agave, optional dash of vanilla extract, whisk and blend.  Spread into a thin layer on wax or parchment paper, freeze.  Take frozen chocolate off parchment and crumble the shreds into the mixture as your raw “chips”.)

Recipe Yields: Approximately 17 Cookie Dough Balls

Take Oats & Cashews and get ready to Blend in your VitaCookieMaker

After you have your Oat-n-Cashew Flour…

…To it Add the Agave, Maple, & Vanilla Extract

Blend Again

Tip for Vita-Mix Users: You know you have “The Right Consistency” of Dough when the dough starts to ball up like a tennis ball and bangs around from side to side in the canister.  I have learned this through trial and error and wanted to pass along my wisdom.  Once you see The Ball (what I am talking about is in the above photo) start whipping around, Stop Blending.  You have reached Perfect Dough Consistency Status.

Add the Chocolate Chips (or the Raw Chocolate Chips like I told you how to make)

Either Stir them in By Hand, of a 5 Second Blend in the VitaCookie (or Food Processor)

Transfer Dough Blob to plate or working surface.  Tip: If for some reason your dough was too sticky, gummy, runny, or unworkable, refrigerate for a half hour and you should be back in business.

Roll Into Cute Raw Chocolate Chip Cookie Dough Balls.  I yielded 17 Balls from this Recipe.  Clearly, not an exact science but that’s what I got.

 The Pretty Raw Vegan Chocolate Chip Cookie Dough Balls

Pretty is nice.  But they are freakin’ amazing.  I am not just saying that, either.

Optional Tweaks:

Add a dusting of cocoa powder, carob powder, or powdered sugar to the finished balls

Roll in raw cocoa nibs or shredded coconut

Rather than adding in chocolate chips, add raisins instead and add a dash of cinnamon to the batter for Oatmeal-Cinnamon-Raisin Raw Cookie Dough Balls

Flatten or mold into larger cookie shapes

Dehydrate for a more “cooked tasting” version of a chocolate chip cookie.  But gawd I love the raw dough taste so this is out for me!

Now I wanted to touch on about why this may be one of my best dessert recipes ever!  For me, a recipe has to encompass many things if I am going to actually make it and then continue making it as it becomes a go-to favorite.

Some of those recipe elements include:

1. Easy.  The less steps the better.

2. Time Involved.  If I cannot make the entire thing from walking into my pantry to grab the dry goods to the last dish is dried and put away 30 minutes later then I am probably not going to make it.  I have a life outside of the kitch, too.

3. One appliance.  For me, this is my VitaGod.  For you, it may be your food processor.  Dehydrated food is lovely, but it can be a lonnnnng wait and too much advance planning.  And also the amount of dishes involved factors in here too.  If you need a whisk, spoon, spatula, mixer beaters, Vita canisters, dehydrator screens, 7 bowls, forget it.  One Appliance Please.

4. Very simple and short ingredient list.  Nothing exotic.  Nothing too expensive.  

5. Taste.  Must be excellent and if it’s a raw approximation of Something Else, it’s gotta taste like the Something Else it’s trying to be otherwise why bother.  Just eat the Something Else or skip it entirely.  Unless I can make a raw approximation that is spot-on in the flavor department, I’d rather just not have it.