Naraya Cooking Health Recipe

• 1 3/4 cups water
• 1 inch ginger, peeled and thinly sliced
• 1/2 large lemon, squeezed
• pinch of cayenne
• 1/4 teaspoon raw, coconut or organic sugar or maple syrup (optional)

• 1 can (15oz) garbanzo beans (chickpeas), drained and rinsed
• spring salad mix, or any salad mix you prefer
• handful grape or cherry tomatoes, halved 
• 1 shallot, thinly sliced
• micro greens, optional
• mineral salt & fresh cracked pepper, to taste

• 4 tablespoons tahini
• juice of one large lemon
• dash of mineral salt
• dash of garlic salt
• dash of cayenne pepper
• 2-3 tablespoons water or lemon juice, as needed to thin

Ingredients

• 2 tablespoons sesame oil
• 2 - 2 1/2 pounds carrots, peeled and chopped
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 1/2 tablespoons fresh ginger, finely grated 
• 4 cups water or vegetable broth (I used water)
• 1/4 cup (4 tablespoons) white miso paste
• 8 oz. organic silken tofu, sliced thin and at room temperature
• cayenne pepper as garnish, to taste 
• chives, chopped OR scallions, thinly sliced

In a large dutch oven or pot, heat oil over medium heat, add onion, carrots and garlic, saute until onion is translucent, about 7 minutes. Add liquids and ginger. Cover and simmer, stirring occasionally for 30 minutes, or until carrots are tender.

Let soup cool a bit. Add miso to soup and puree using 1 of 3 methods: An immersion blender right in the por, a food processor or a regular blender. You may have to puree the latter two methods in batches.

Add a bit more water as needed. Taste for seasoning adding salt, especially if you didn't use veggie stock you may like to add salt. Add pepper, more miso or grated ginger to taste.

Slice your tofu, ladle your soup into serving bowls, top with tofu, a sprinkle of cayenne for some heat and a nice bunch of chives or scallions.

Salad Base

• spring mix or choice of leafy greens
• red onion, thinly sliced
• tomatoes, sliced 
• cucumber, thinly sliced

Falafals

• 1 can (15oz) garbanzo beans, drained and rinsed OR 3/4 heaping cup garbanzo beans soaked for at least 18 hours and drained (they will double in size)
• 1/4 cup loosely packed cilantro, chopped
• 1/4 cup loosely packed parsley, chopped
• 3 tablespoons fresh dill, chopped (optional)
• 1 small shallot or 1/2 small onion, roughly chopped
• 3 garlic cloves
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• pinch or two cayenne pepper, chili powder or smoked paprika (depending on your mood)
• himalayan salt & freshly cracked pepper to taste

Lemon-Tahini Dressing 

• 4 tablespoons tahini
• 1 garlic clove, pressed OR a dash or two garlic powder
• juice of 1 large lemon
• few dill fronds, cilantro or parsley, minced 
• himalayan salt to taste
• 1/3 cup water, + more to thin
• pinch of cayenne

In a small bowl, combine all ingredients and mix until well combined. Taste for seasoning and add more water as needed 1 tablespoon at a time or add more lemon juice. Store leftovers in an air tight container in the refrigerator for up to five days.


OR, for something different and refreshing...


Avocado-Cucumber Dressing 

• 1 avocado
• 1 cucumber, peeled
• a few springs cilantro and dill fronds
• 1 clove garlic
• juice of 1/2 lemon
• dash of onion powder
• salt to taste
• water as needed to thin

In food processor/blender, combine all the ingredients except for the water. Blend until smooth. Taste for seasoning. Add water a tablespoon or two at a time until desired consistency. Best chilled in the refrigerator before serving. Leftovers will hold up a day or two in a sealed container in the refrigerator. It may last a little longer but it's gone by day two around my house.


Once patties are ready, make your salad, top with falafels and dressing.

Ingredients

• 16 oz. package pasta of choice (I used rice penne pasta) (works with an 8oz package too)
• paprika, garnish

Cheese Sauce

• 1 1/2 cup raw cashews, preferably soaked for a 2 -3 hours (aides in digestion)
• 1 3/4 cups water or unsweetened almond milk, or combo like I did
• 1/3 cup nutritional yeast
• juice of one large lemon or 1 tablespoon vinegar
• 1 clove garlic
• 2 tablespoons of extra virgin olive oil
• 1 tablespoon white miso
• 1 teaspoon onion powder
• 1 teaspoon sea salt, or to taste
• 1/4 to 1/2 teaspoon chili powder, to taste*
• 1/8 teaspoon turmeric
• dash of cayenne powder 

Preheat oven to 350 degrees.

Bring a large pot of water to a boil, cook your noodles al dente and set aside.

While waiting for the water to boil, start with your bread topping first. I toasted two pieces of bread we had on hand really well and processed them in the food processor until crumbly, a high speed blender will work too. Place the crumbs in a small bowl, drizzle with olive oil and a twist or two of the salt grinder, mix well and set aside. Quickly rinse the processor/blender bowl and move on to the cheese sauce.

For the cheese sauce: In food processor/blender, combine all of the cheese sauce ingredients except for about 1/2 of the water/milk and blend until creamy. Add remaining water/milk and blend again. Taste for flavor adding anything extra to suit your taste.

Once pasta is cooked and drained. Add pasta back to the pot it was cooked in, add the cheese sauce and combine well. It may seem like too much liquid but the pasta will take care of most of it.

In baking dish, pour mac & cheese and top with bread crumbs. Bake for 25 - 30 minutes, check after 15 minutes if crumbs are darkening too much for your liking, cover with foil.

When done, let cool about 10 minutes and serve. The sauce will thicken upon standing.

* The chili pepper adds a really nice flavor without being too powerful. If your worried about the spiciness, especially for the little ones, I would suggest using the smaller amount, taste and add more if desired.

Notes: If you use a smaller baking dish or use ramekins, lessen the cooking time to 10 - 20 minutes depending on the size of dish you use.

• 1 large or 2 small spaghetti squash, seeds removed
• 1 jar (25oz.) organic pasta sauce of choice

• 1 heaping cup of mushrooms (about 4 oz), sliced (I used cremini)
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive or grapeseed oil, to saute
• 1/2 cup walnuts or sunflower seeds, optional
• 1 can (15oz) cannellini, kidney or black beans, drained and rinsed (I used cannellini)
• 1 cup of quick oats
• 1 tablespoon dried oregano, basil, thyme or Italian seasonings (or a mixture of these)
• 1/2 teaspoon garlic powder
• dash or two of cayenne pepper or red pepper flakes, to taste
• sea salt and cracked pepper, to taste

i've made this before but this recipe is simpler. if you thinking eating raw means you can't have hot chocolate... think again, my friend! an added bonus (and a pattern in the raw food diet) is that this is guilt-free and in fact - healthy. if you've ever heard david wolfe ranting about how cacao is gonna save the world and our collective health then you'll understand.
although i'm comfortable chillin on the fence when it comes to the question of wolfe's genuineness; i do love chocolate. some say cacao is poisonous to humans and shouldn't be consumed at all. all i know is that mayans have been enjoying it for thousands of years and it tastes pretty dang YUMMY. you just can't make me give up chocolate. too bad.

anyway, just as many people offer up that cacao is a superfood and should be eaten like a vitamin supplement everyday. until the evidence is conclusive, you can find me sipping delicious vegan hot chocolate on rainy nights in my living room.

(if you actually come to my house and find me i'd be a little scared though.)

raw hot chocolate: serves two

6 pitted medjool dates
3-4 cups nut milk
1/4 teaspoon cinnamon
1/8 teaspoon cayenne powder (careful with this...)
1 teaspoon vanilla 
2-3 tablespoons cacao powder
1 tablespoon melted coconut oil (optional)

note: the cinnamon, cayenne and vanilla are optional but i really recommend them. warm the nut milk on the stove then add it and all the other ingredients to a high speed blender and blend until smooth. pour into mugs, cuddle up with a loved one and enjoy! you could add some peppermint or candy canes to this too. 

• kale, I used 10oz organic package from Trader Joe's
• 2 tablespoon of nutritional yeast, fine ground
• 1 teaspoon garlic powder
• 2 tablespoons sesame oil
• salt to taste
• sesame seeds to garnish

• one block firm or extra firm organic tofu
• 2 tablespoons tamari, bragg's liquid amino's or soy sauce
• 1 tablespoon sesame oil

• 2 teaspoons paprika
• 1 teaspoon black or white pepper
• 1 teaspoon cornstarch
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon thyme
• 1/8 teaspoon cayenne pepper

• 1 cup quinoa, I used tri-color from Trader Joe's
• 1 1/2 cups water
• 1/2 teaspoon garlic powder
• salt to taste

• 1 can (14 oz) organic black beans, drained and rinsed
• 1/4 cup oats (I use GF)
• 1/4 cup whole wheat flour, or flour of choice*
• 3/4 teaspoon cumin
• 1/2 teaspoon cayenne
• 1/2 teaspoon garlic powder
• 1/2 teaspoon himalayan salt
• 1/4 cup chunky salsa or pico de gallo, give or take
• 1 tablespoon sesame or olive oil
• corn meal, for dusting (I used course grind) (optional)

1. Drain and rinse black beans in colander. In a medium size bowl mash black beans with a strong fork or use a potato masher, leaving some chunks for texture if you like. Once done add oats, flour, spices, salt and salsa, mix again, feel free to use your hands if you like too. If mixture is too wet, add more flour to the mix but really it should be ok. Shape your patties into whatever size you like. I like to make two good size patties or three smaller ones. Give a light dusting of corn meal if you have it, it will give a nice crunch, flavor, and cook up crispy. 
2. Heat 1 tablespoon oil in a skillet on medium. Cook for about 5 five minutes each side. It's ok if the cornmeal gets a little crispy. Trust me it's delicious!
3. Serve with your choice of accompaniments such as red onion slices, leafy greens, and/or salsa. Add some mashed avocado as spread, or sliced avocado if you prefer. Or serve on a quinoa like I have shown below, or bed of leafy greens. Have fun using this burger in different ways...change it up a little.

the best part of course, is that it is good for you. it's mostly bananas, nut milk, cacao and dates. you could also add some protein powder. the first time i made this scrumptious chocolate monster was two days ago when my girl friend was over. our plan for the night was to dance, laugh and watch a lame movie. oh and eat amazing raw food! we accomplished all of it.

i improvised this in the kitchen before we left for my friends house and we couldn't BELIEVE how good it was. we freaked for like 10 minutes. i hadn't blended it completely so there were still small chunks of date and it seriously reminded me of a brownie batter blizzard from dairy queen. i made it for the second time today and did the exact same thing. oh my god all over again. this is a new favourite.