Naraya Cooking Health Recipe

Hey, guys! I have not been around for an entire week! I miss you all so much, simply keeping connected helps me stay sane... thus not communicating with you for 7 days is leaving me feeling a little ungrounded. Having said that, I am having the best time. The past week I stayed in a small town called Wells (9 hours north of Vancouver) with my partner, in his grandparents antique-y house. It was exactly what we both needed; time away from the city, just us too in a charmingly quiet home surrounded by trees and mountains. I will be posting photos from this adventure soon, but first I need to go on another one! I got back from Wells this evening, and tomorrow at 4 am I leave on a family road trip to Minnesota with my parents and younger brother! I am equally excited for this journey. But while I have a second on the computer before I disconnect for another 11 days; I figured I should share a recipe. Here is one that I offered up to the lovely Amy from Fragrant Vanilla Cake. She has the recipe featured on her site. Get the recipe here.

I have been obsessed - no, scratch that, addicted - to this recipe since I made it a few weeks ago. It has been SO hot here (30c+ degrees  everyday) and the only way the fam and I can bear it is with cold drinks! Mom realized early on that frozen fruit and booze do the trick for her and my dad. I took note of that, but swapped the vodka for bananas! You can add water (or better yet, coconut milk) to this to make it the BEST smoothie ever, or leave as is to create the perfect sorbet: creamy, cold, sweet and luscious. Who needs added sugar when you have the sweetness of the fruit!? I am quickly realizing mango will define my summer, and there ain't nothing wrong with that. Get the recipe here! 

• 3 frozen bananas
• 2 - 3 tablespoons coconut butter, coconut milk* or 3 tablespoons shredded coconut
• 2 tablespoons pure maple syrup
• 1 tablespoon ginger, minced
• splash or two of unsweetened vanilla almond milk

A lot of you have been asking for more savoury recipes and more low-fat dinners. My job as I see it is to give you what ya want. So here we go. This is also a good representation of my actual diet; since I do not simply live off raw vegan chocolate cake (although sometimes I wish I could), but in reality enjoy mostly fruit all day in the form of smoothies followed by a dinner of lots of steamed or baked veggies with rice! Check out my Instagram to see more on this... and also to see my PMS face.  I do love my raw vegan desserts recipes, and I definitely eat as much of them as I want, but I see them as a fun and delicious way to get in my fats for the day, so in the rest of my diet I keep fat content to a minimum. Fat is an essential part of a healthy lifestyle, but I just don't need much of it. So in this recipe, I only use a handful of nuts (or 1 tablespoon of nut butter if you prefer). It provides the perfect amount of creaminess and richness without making me feel sluggish afterwards, which happens when I eat too many nuts in a day. I have learned my limits.

As many of you may know, I have gradually transitioned into an 80/10/10 diet (a high carb diet) and for me that basically meant just increasing the amounts of fruits and starchy veggies I was eating. Instead of 3 bananas a day; I eat anywhere from 5 to 15 now. Instead of 3/4 cup of rice; I eat 2 cups, etc. When I eat this way I find I don't crave the rich foods that I used to. I don't want to eat the entire tray of raw vegan brownies, I am satisfied with one. I have learned that my body does best with minimal amounts of fat. As I stated a moment ago, I feel weighed down and head-achey when I eat too much fat in a day. All I need to keep me energized and strong is a handful of nuts, 1 avocado, or 1 tablespoon of nut butter or coconut oil a day. Am I saying this is the ideal diet for everyone? Of course not! You know your body better than I do! So experiment and find what works for you. I have a friend who does best on a high fat diet, and so that right there is proof that we all require different percentages of macronutrients to fuel ourselves right. Having said that, it DOES make sense to me from an evolutionary perspective that most of us would do best with a diet high in fruit, greens, and starchy veggies.

My logic is simple: we all know fruits and vegetables are good for us, so let's eat as many as we can!

Now, onto this meal! I am in love with sweet potatoes. They are excellent for your brain and eye health, as well as overall wellness. Basil is called The Sacred Goddess Herb and is thought to be the embodiment of femininity and holiness itself, tomato is great for the prostate (holla to the males out there), and the whole recipe is just freaking yummy altogether... so make it.


STEAMED SWEET POTATOES with WILD RICE, BASIL + TOMATO CHILI SAUCE

Sauce:
1 tomato
1 tablespoon nut butter (optional) 
1 tablespoon miso paste
1 tablespoon lemon juice
1 tablespoon maple syrup 
1 teaspoon chili powder, to taste 
1 garlic clove

Other ingredients:
1 large sweet potato, sliced and steamed until soft and tender
2 cups cooked wild rice
1/4 cup basil leaves

To make the sauce: blend all the ingredients until smooth. Mix the sauce into your rice and sweet potatoes in a bowl, then top with basil leaves and enjoy! 

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First thing's first: listen to this. Hopefully that improved your day, as long as we disregard the painfully conventional gender norms going on and just enjoy the track for the sweet beat that it is. Moving on. To oatmeal. I think my period is coming... soon. My lower back hurts, my muscles are sore and I am TIRED even though I got a good sleep last night. I suppose it seems like I talk about my menstruation cycle all the time, but that is not true! I only talk about it MOST of the time. Gimme a break (read: pass the heat pad). If you are a woman, you understand the significance and thus why I mention my moon flow so often. If you don't got a uterus, you may as well try to empathize and respect the #$%& we go through every month as fertile ladies.

This morning I woke up and wanted oatmeal. So I made oatmeal. That is the simple story behind todays recipe. I wish it was more exciting but at this point "exciting" does not sound appealing. I just wanna lay in bed with my cat, Dante, the chocolate maca bars Vega was so kind to send me - people ALWAYS send me chocolate at the right time of the month, at least I've got that going for me - and a marathon of Downton Abbey. That show is ADDICTING. Now, I say that is all I want to do; but in reality what I probably end up doing is just wandering around the house whining and rolling on the floor sporadically. I think I'm staying at my partners place tonight so he can be victim to my moans and lack of motivation to move. I am also planning on forcing him to massage my back. This is why I am in a relationship: it's all about the rubbin'. I used a special ingredient in this bowl of oatmeal: baobab powder! It comes from the gorgeous baobab tree and is super nutritious. I tried some from Kaibae and loved it! It adds a lovely flavour.

I feel like I have written so much but I only see a measly two paragraphs... well too bad. I can't think of anything else witty to say (have I even said anything witty yet?) so I'm calling it a day. Or, blog post.

Just make the oatmeal. Wait, also listen to this.


BANANA OATMEAL with HAZELNUT BUTTER, RAISINS + BAOBAB POWDER

1 1/2 cups water
1/3 cup + 2 tablespoons steel cut oats
Pinch himalayan salt
1 tablespoon hazelnut butter
1 tablespoon maple syrup or preferred sweetener
1/2 teaspoon vanilla powder or extract
1/4 teaspoon cinnamon
1 tablespoon baobab fruit powder
1/4 cup raisins
1 large sliced banana
1 tablespoon hemp seeds

Pour the water into a pot and stir in the salt. Throw in all the oats and bring the water to a boil, stirring occasionally. Once boiling, bring the temperate down to low and simmer until the oats absorb the water, I like my oatmeal thin so I don't cook it for that long, around 20-30 minutes. Throw all the other ingredients - except the banana and raisins, into the bottom of a bowl, then pour on your oatmeal and mix everything together. Top with banana slices, raisins, and hemp seeds. Ahhh. Yum. 

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You asked for it. Or at least someone asked for it at one point in time... because it is on my "Recipes To Make" list, which is full of recipe ideas you guys want me to make (you may have already guessed as much from the very non-mysterious title of the list). Now that I am getting back into the groove of making and photographing recipes for my blog (it takes awhile after you write a cookbook) I am wanting to share recipes that I know you all want. So I have been checking out my to-do list of recipe ideas and this one seemed to be just right for today. Just so you know: the past two recipes I have posted (Mint Chocolate Chip Ice Cream Sandwiches and Carrot Cake Cookies) were on the list too. I'm getting #$%& done, folks. But back to tabbouleh. I have been soaking up the unusually sunny days we are getting here and for whatever reason tabbouleh felt very fitting for my dinner after another day of sun bathing on the beach. As my dad says "Wow, Em, the life of a blogger/author is tough!" The von Euws are a sarcastic bunch.

I have never eaten traditional tabbouleh, only the adaptions to it that are very common these days in trendy spots; quinoa tabbouleh with sautéed eggplant, for example. Although this stuff is DELICIOUS, it isn't really tabbouleh. Apparently - according to Wikipedia - tabbouleh is traditionally mostly parsley, along with lemon juice, salt, onions, mint, a tiny amount of bulgar or cous cous, and a bit of oil. It's essentially a parsley salad. YUM. It originated in a region near Egypt that also gave us magical foods like hummus and baba ghanoush. Best place ever, basically. In my recipe today I used pearl barley instead of bulgar because that is all I had and it turned out wonderfully, even if it isn't strictly in the original tabbouleh style. Dangit. So that means I STILL have not eaten legit authentic tabbouleh. One day... one day. I think this dish is so desirable in warmer months because it tastes fresh with the lemon juice, parsley and min; and is served cold. This is a perfect meal on it's own, but I bet it would be splendid as a side/salad with another dish!


TABBOULEH with BARLEY: serves one

1-2 cups cooked pearl barley 
1 cup packed parsley leaves
Handful mint leaves
2 tomatoes
1 garlic clove
Juice from 1 lemon
2 small onions
Salt, as desired
Olive oil, as desired 

Roughly chop all the veggies, then pulse in your food processor until they are finely diced. You can also finely chop them by hand... but a food processor saves a lot of time and does the job just as well. Mix the sliced veg and barley together then season with olive oil, salt and lemon juice as you like! Enjoy. 

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Ever since enjoying all the amazing food and people at Eternal Abundance's raw potluck last week, I have not been able to get one dish someone brought off my mind. They were carrot cake cookies with cashew cream cheese frosting, and they were heavenly. I have made raw vegan carrot cakes before. In fact, they are my most popular recipe! So it's not like the idea is new to me. Yet something about these cookies was special. I realized it was that the carrots were shredded into strands, not simply grated into crumb-sized pieces. This inexplicably excited me and I have not been able to stop thinking about them since; so today I made them for you (okay... they're mostly for me (and my partner) (brackets on brackets) (bracket inception) (I will stop now)). I don't know why such a simple difference would have such an impact on the deliciousness of the recipe but I think it may be because it gives you a heartier bite. You have to chew, like a real cookie! It adds more texture, and makes for a more interesting cookie experience overall. Yes, a "cookie experience". We're getting snobby. Let's come back down to the chill level and just enjoy these orange bad boys together... they taste UNBELIEVABLE. I don't know why on earth anyone would eat a cake with white sugar, processed cream cheese from a package, or even baking soda; when you know you can make an even tastier version from WHOLE FOODS! Nobody gets hurt, you get healthy, the world gets better. All because of these cookies.

They are chewy, sweet but not too sweet, and bursting with flavour because they are mostly just straight up carrots. The frosting isn't even necessary but who can REALLY say no to raw vegan lemon cashew cream? The answer is: no one I have ever met. I could eat these for days. I plan to. The recipe makes 12 large cookies, and you will probably have leftover frosting. This will not be an issue. Make sure to spice them right! I think nutmeg is the magic ingredient in these, but cinnamon is equally important. If you don't want to add more than a couple tablespoons of coconut oil or maple syrup in total, you can substitute them with water, or leave them out entirely (see my notes in the ingredient list). Having said that, I have them listed for a reason. They make the flavour and texture top notch. I also gave rolled oats as low fat alternative to cashews in the cookies. See? I got your back.

In other news: anybody else heard of Boiler Room? UGH IT IS AMAZING. Basically the authority of underground DJ music. I could listen to the different bumpin' sets all day- oh wait. I do. Solo dance party in room? Done. That was my workout. Dancing is the best kind of therapy; I always walk (read: boogie) away with sweat dripping off my smiling face. Musical medication. Is it just me or am I really funny today? Hmm... I think I am just in a good mood because I have been jamming to the grooviest tunes since rising. Okay - make these cookies. Love me (You KNOW I already love you, baby). Peace out for now.


CARROT CAKE COOKIES with LEMON CREAM FROSTING

Cookies:
2 cups shredded carrots 
1 cup cashews or rolled oats
1 cup raisins 
Heaping 1/2 teaspoon cinnamon powder
Heaping 1/2 teaspoon nutmeg powder
2 tablespoons coconut oil (or water) 
2 tablespoons maple syrup (or water) 
1 teaspoon vanilla extract
Pinch Himalayan salt (optional) 

Frosting:
1 cup cashews 
Juice from 1/2 lemon
1 tablespoon maple syrup (optional) 
2 tablespoons coconut oil (optional) 
Water, as needed 

To make the cookies: put the cashews or rolled oats in a food processor and pulse until they become powder. Add the rest of the ingredients - except the carrots and raisins - and process into a thick wet mixture. Add the raisins and pulse a few times until you have them incorporated, but still have some whole raisins. Throw this mixture into a large bowl with the carrot shreds and mix with a wooden spoon until it all sticks together. Form into cookies and place in the dehydrator, or use your oven at it's lowest temperature. I "baked" mine at the lowest temperature (200 degrees) in my convection oven for about 2 1/2 hours.

To make the frosting: blend all the ingredients together until smooth, adding the water as needed to get the texture you want: thick and creamy! Refrigerate overnight, then frost your cookies and enjoy! 

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MINT CHOCOLATE CHIP ICE CREAM SANDWICHES 

Cookie:
1 cup walnuts
1 cup dates
1 tablespoon cacao powder
Pinch Himalayan salt

Chocolate chips:
2 tablespoons melted coconut oil
1 tablespoon cacao powder
1 tablespoon maple syrup

Ice cream:
1 cup young coconut meat 
1 cup cashews 
2 cups water 
2 tablespoons maple syrup
1/4 cup mint leaves 
3 drops doTERRA peppermint oil
Spirulina powder, as needed (optional) 

ADAPTIONS: if you wanna make this low-fat, use rolled oats instead of walnuts; use bananas instead of cashews; and use date paste instead of coconut oil. 

To make the cookies: pulse the walnuts in a food processor until they become a fine powder. Add the rest of the ingredients and process until it all begins to stick together. On parchment paper, shape the dough into cookies however you like. I used a circular cookie cutter and dropped a spoonful into it, pressed it down, then gently tugged the cookie cutter off and made another. Set these in the fridge overnight. 

To make the chocolate chips: whisk together the ingredients, then pour onto a flat plate and freeze until solid. Chop into small pieces and stir into the ice cream when it's thick enough (otherwise the pieces will just sink to the bottom). 

To make the ice cream: blend all the ingredients until smooth, adding tiny amounts of spirulina until the mixture is the colour you want. Put this mixture into an ice cream maker and follow the instructions of the machine. If you don't have an ice cream maker (like me), simply pour the mixture into a metal pan and stick it in the freezer, whisking it up every 30 minutes until it's transformed. Remember to add your chocolate chips! 

Assembly: cookie, scoop of ice cream, cookie. 

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• 3/4 bunch kale, stems removed and julienned
• 1 large lemon, juice of
• 1/2 small red bell pepper, sliced
• 1/8 small red onion, sliced
• 1/4 cucumber, sliced
• small handful cup cherry tomatoes, sliced in half or campari tomatoes, quartered
• small handful cup kalamata olives, pitted
• 1/2 cup cooked chickpeas (garbanzo beans)
• dollop of hummus, optional (but so good!), to serve
• fresh chopped parsley, to serve

Vinaigrette

• 2 tablespoons red wine vinegar
• juice of one lemon
• 1 heaping teaspoon dijon mustard
• 1/4 teaspoon dried oregano, optional
• 1 tablespoon extra virgin olive oil
• salt & pepper, to taste

Remove the stems from the center of the kale leaves, as least the thickest parts. Julienne kale leaves and place in a medium size bowl, add lemon juice, mix to coat the leaves and let set while you prepare the rest of the ingredients. The lemon juice will help soften the kale leaves. Toss every few minutes or so.

In a small bowl, add the ingredients for the vinaigrette. Whisk together until emulsified. It usually takes me about one minute, set aside.

Once you've prepped your other ingredients you're ready to assemble your salad. In a serving dish, add kale and top with bell pepper, onion, cucumber, tomatoes, olives and chickpeas. Add your vinaigrette over top and a dollop of hummus anywhere you like.

Serves one generously.

Notes:

Depending on the size of your produce, amounts will vary. Adjust accordingly to suit your taste and situation. For instance, I used small Persian cucumbers here but used a whole small one. Typically, you'll be using a regular or English cucumber and will only use about 1/4 of it, as per the recipe.