Naraya Cooking Health Recipe

Raw Sprouted Hummus

10:44 AM

Yes, another chickpea recipe. I've wanted to do a raw hummus for awhile and thought it was time. Raw chickpeas have a much different flavor than the cooked ones I'm used too and at first I wasn't sure if I would like this. But you know what? It came out really well. Will I make this again...absolutely! They have a nice flavor alone but in a hummus they are spectacular! I've also been playing around with my juice pulp making crackers and this raw hummus was a perfect complement to my new obsession! I made this hummus about the same as I would regular hummus, except I added extra of everything to really get a good and flavorful raw sprouted chickpea hummus.

We know cooked chickpeas are good for us but they are even better after sprouting. Sprouting unleashes their full potential. Water is the key to unlocking their rich source of nutrition. Germination is a life force and we can benefit by adding sprouted nuts and seeds into our daily lives. Once sprouted the protein content will increase by as much as 20%, nucliec acids by 30% and many vitamins by as much as 500% ...yes 500%. Pretty amazing!

Best of all, it's really easy to sprout...it just takes a couple days of patience but it's worth watching your little seeds come to life and do their magic. You don't really need any special tools to sprout your chickpeas. I used a mason jar with a sprouting lid but any bowl or jar will do. Cheesecloth rubber banded around the top of a jar will work too if you don't have a sprouting lid. I've also sprouted without any lids and did just fine using my hand & fingers as a strainer. You could just as well use a simple colander after the initial soaking process; this will ensure maximum air flow and allow you to really rinse them well. The main points to sprouting is the initial overnight soaking, then rinsing thoroughly 2 - 3 times a day with purified water for two days.

Once sprouted the beans will be at their highest potential and will give you excellent nutrition along with a wonderful hummus once everything is put together. The above picture is two days after the initial soak. Most of my beans sprouted very well, some only had little sprouts and some had none. You can expect various stages of sprouting and that is perfectly fine.

Raw Sprouted Hummus

Ingredients

1 cup dried garbanzo beans or 2 cups sprouted chickpeas
2 heaping tablespoons tahini
2 heaping tablespoons extra virgin olive oil
2 large cloves garlic
juice of 2 medium lemons
1/4 cup purified water, + more as needed to thin
1 tablespoon cumin
2 teaspoons coriander
dash or two cayenne pepper, optional
himalayan salt to taste

If starting with dried beans, place your beans in a large bowl and fill with purified water. The beans will double in size so be sure to cover and leave plenty of extra water for them to soak up, about 2 to 3 times as much water. Soak for 8 -12 hours. Rinse and drain thoroughly. Leave your beans anywhere at room temp and rinse and drain once every 8 - 12 hours for two days. Here is a great guide to sprouting garbanzo beans from the Sprout People for reference.

Place all your ingredients into your food processor/blender and blend until creamy. Taste for flavor adding anything extra you like. If adding more water, add 1 tablespoon at a time until desired consistency.

Enjoy however you like!

avocado

avocado banana chocolate milkshakes with vanilla bean coconut cream

4:50 PM

I assure you, these WILL bring all the health-conscious and morally compassionate boys to the yard. What other kind would you want running around on your lawn anyway? The recipe is a rich, creamy, chocolate milkshake made with bananas, avocado and dates. I topped it off with whipped vanilla bean coconut cream and cacao nibs. It is actually perfection, and I don't take any credit - as per usual, this is all thanks to Momma Nature.

If you don't like or have avocado, you can use this "milkshake" recipe instead. It basically just has more bananas and is equally delicious, in my humble opinion.

I guess sometimes you just need to drink a giant whole food milkshake, not stopping to breathe, and fighting anyone who tries to steal a sip, then of course lick the glass clean afterwards... right!? I mean, it contributes to a healthy mind and body! Necessary pleasures are... necessary.

I WILL say that this recipe has a proud amount of fat - but don't run and hide from me just because I said that, okay? They are super healthy fats that your gorgeous bod needs to thrive. Just keep your other fat intake low on the day you eat this and you ain't got nuttin' to worry about. In fact - expect to see your skin and hair look a bit shinier. Coconut milk is mega awesome for you, and so is the mean, lean, green avocado.

avocado banana chocolate milkshakes with vanilla bean coconut cream: serves 3 or 4

Chocolate millshake or use this recipe:

1 avocado

1 banana

1 cup dates

1 large scoop Vega chocolate protein powder (or 2 tablespoons cacao powder + 1/4 teaspoon stevia)

1-2 cups vegan milk

1-2 cups ice

Whipped coconut cream:

1 can coconut milk, left in the fridge or freezer overnight

Bean from 1/2 vanilla pod

1/8 teaspoon stevia

To make the milkshake: blend all the ingredients until smooth, adding as much vegan milk and ice as needed to make it thick, creamy and cold. Adjust according to taste, then fill up 3 or 4 glasses.

To make the whipped cream: take the can out of the fridge - DON'T SHAKE IT! Open it gently and scoop off the solid fat that has settled on the top. Put it in your mixer bowl (I have a Kitchen Aid), or a normal bowl if you have a handheld mixer. Add the stevia and vanilla beans and whisk until stiff peaks form. Top off your glasses with it and enjoy the heck out of what you just made.

avocado

Baked Falafel Salad + Two Creamy Dressings

9:50 AM

Chickpeas are an amazing bean and I'm finding out just how versatile they are. I've used chickpea's in a lentil stew, roasted them with spices for snacking on and used them on top of salads. They are the main ingredient in hummus, which is just as versatile as the chickpea itself. They are great freshly cooked and I have no problem snacking on them just like that. They also make good things like socca bread and chickpea omelets (recipes coming soon). Its flour can be used and combined with other gluten free flours to make gluten free baked items too. And now, I come across the falafel, another great way to use chickpeas. High in protein and full of fiber, anything made with chickpeas is a great addition to a healthy lifestyle.

This last week I've been falafel making and am here to share with you my experiences. Falafels are a Mediterranean food and can be used in various ways like in salads, or made into sandwiches using pita bread and the ingredients of the salad base within this recipe along with a nice drizzle of dressing. You can also enjoy them by simply pairing your falafels with hummus, a flat bread and fruit (fresh grapes come to mind) for a great snack or simple meal. Along with the falafel recipe are two creamy style dressings. One is a more traditional dressing using tahini as the base while the other is not so traditional using avocado and cucumber. The avocado and cucumber dressing is inspired by my Avocado & Cucumber Soup and works great as a dressing too. I loved them both and decided to add them together for varying tastes. Hope you enjoy them!

Baked Falafel Salad + Two Creamy Dressings

Let me share with you a bit about my trials of falafel making. I have used canned beans and dried beans that have been soaked. It's important to soak them for at least 12 hours so they soften all the way through, but it's ideal to soak for 18 + hours and rinse well (this will help with gassiness and allow your body to absorb more of their nutrients). For me, both the canned and soaked beans worked out great without any issues. Use whatever style bean you prefer, or is convenient. You may like to try both for yourself to see which one you like best, I had no preference. I also made them with added flour and/or oil like some recipes call for. I personally found the flour and oil to not be necessary. I've baked my falafels in a skillet and on cookie sheets, both work great. I've also added a few extra ingredients like coriander which is nice but have omitted it here just to keep it simple as possible (although I do have the garlic & onion powder...I like them for good measure). But by all means, if you have coriander on hand go ahead and throw in a teaspoon if you like. As for the greens, feel free to use only parsley or cilantro if you like. That's a little about my experiences. I'm sure there is more to learn and each of us will have varying outcomes due to our kitchen appliances, tools and taste. All in all, these were great falafels and I see them being made fairly regularly around here!

Start by adding the ingredients to your food processor/blender...

Blend until fairly smooth, stopping every now and then to scrap down the sides. And then your on to shaping your falafels into whatever size you like.

These were some bite size falafels I made using a heaping teaspoon to scoop up the mixture, this yielded about 24 or so mini falafels. The ones below are the larger patties which I used approx 3 tablespoons per patty and yielded about 6. You can vary your size according to your needs and uses. All the ways I baked them they came out nicely firm on the outside and perfectly cooked on the inside, soft and tender. I know the ones below looked like a parched desert but trust me they weren't dry on the inside.

Once your falafels are baked...make your salad or enjoy them however you like!

Baked Falafal Salad + Two Creamy Dressings

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

Preheat oven to 400. Coat your cast iron skillet or cookie sheet with coconut oil, or oil of choice.

In food processor/blender, combine all the ingredients for the falafels. Blend until fairly smooth. Form patties into whatever size you like....

For larger patties: Scoop 3 tablespoons per patty...will yield approx. 6.

For small patties: Scoop 1 heaping tablespoon per patty...will yield approx. 12.

For mini patties: Scoop 1 heaping teaspoon...will yield approx. 24.

Place patties on greased skillet/cookie sheet and bake for 10 minutes. Flip and bake for 15 minutes. Total cooking time 25 minutes. If you find that your falafels are not as browned as you like, place them under the broiler for a minute or two, just be sure to keep an eye on them so they don't burn.

Store leftover falafels in an air tight container. They will soften overnight. To warm them up and return crispness again to the outside, place under broiler or in a toaster oven at a high temp for a minute or two while keeping an eye on them so they don't burn.

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.

Enjoy!

How do you like your falafels? I like to experiment and would love to hear any suggestions and ideas!

Banana

deep dish chocolate peanut butter ice cream cake

2:20 PM

Holy mega chocolate-peanut butter-gasms. This is THE Ultimate Epic Healthy Cake (notice the official-looking capitalization there). I set out to make one cake to rule them all, and I think I succeeded. But you should be the judge. Make the recipe and tell me what you think.

I would apologize for all the ice cream cakes I've been making lately... but that sentence just wouldn't make any sense: "I am sorry I have been making so many ice cream cake recipes." Yeah, that's just plain silliness. I am so NOT sorry.

The crust of this is made of hemp seeds, flax seeds, cacao and dates; and the filling is a blend of bananas, dates, cashews, coconut oil, and cacao. I swirled in some peanut butter and raw chocolate sauce as well, and also put them on top, along with some cacao nibs and hemp seeds. 100% pure raw food goodness right here. It don't get no better than this.

And you don't need to worry about eating too many nuts (but seriously, nuts are so good for you) in a slice, because 1/8th of the cake gives you your daily intake of every ingredient! I'm clever like that. *WINK* Also, if you're allergic to peanuts, you can use whatever nut butter you want. I don't want to kill you.

So as always, you can indulge in this decadent dessert absolutely guilt-free. In fact, you can feel great about eating it because it contains TONS of good stuff for you. The benefits of eating hemp, flax, cacao, raw nuts, fruit, coconut oil and dates are too many to count. This cake is basically a super food nutrition house, in disguise as a sinfully delicious deep dish ice cream cake.

In other words: dis cake cray.

deep dish chocolate peanut butter ice cream cake:

Crust:

1 cup dates

1/2 cup hemp seeds

1/3 cup whole flax seeds

3 tablespoons cacao powder

Filling:

3 frozen bananas
1 cup dates
2 cups cashews
2 tablespoons coconut oil
1 1/4 cups water or vegan milk, as needed
1/4 cup cacao powder
2 tablespoons nut butter (whatever kind you like, I used peanut butter of course)

Optional:
Raw chocolate sauce
Fave nut butter

To make the crust: pulse the hemp and flax seeds and cacao in your food processor until they become a rough flour, then add the dates and process until it all gets sticky. Press into the bottom and up the sides of a spring form pan. Put in the fridge.

To make the filling: blend all the ingredients until smooth, adding water or vegan milk as needed to make it creamy. Spread evenly into your crust, occasionally swirling in nut butter and chocolate sauce if you're using them (soooo recommended). Put in the freezer overnight or until frozen solid, and let it thaw a little bit before serving, so it's nice and creamy. enjoy!

Banana

simple berry banana smoothie

2:11 PM

Mon coupain was thoughtful and wonderful enough to get me a colourful bouquet of flowers a few days ago, just because. They looked so pretty one morning so I HAD to photograph them, and why not with a smoothie? It's a very simple recipe that I have almost everyday after I exercise. Enjoy!

berry banana smoothie: serves one

1 peeled banana

2 cup frozen berries

1 cup water

1 tablespoon hemp seeds

1-2 dates (optional)

Blend everything until creamy and smooth, adding water as needed for the desired consistency. Sip away.

cinnamon

coconut mango tarts with figs, walnuts, cinnamon + ginger

9:13 AM

I bought a few mangoes yesterday and wanted to use them a in recipe, since lately I've been using mainly frozen fruit - variety is the spice of life! I love mango and coconut together, and also walnuts and figs. So I combined the two delicious pairs and added cinnamon and ginger... because why not? These are a simple treat to make if you ever have a couple fresh mangoes (or other colourful fruits) you want to use in a creative way.

I hope you enjoy these as much as I did. You really can tell when you're eating pure, raw, whole foods because they give you energy and make you feel light and joyful. That's my experience, anyway. I certainly felt that way after one of these, and I look forward to sharing them with my family so can feel the same way.

Spread love, in it's whole form.

coconut mango tarts with figs, walnuts, cinnamon + ginger: makes about five

Tart crust:

1/2 cup walnuts

1 cup dried figs

1 teaspoon cinnamon

1 teaspoon grated ginger

1 cup coconut flakes

Filling:

1 or 2 mangoes, peeled sliced in strips

Cinnamon and ginger powder

Coconut flakes

To make the crusts: pulse coconut and walnuts together in your food processor until they become crumbs. Add the rest of the ingredients and process until it stick together. Press into tart tins lined with coconut oil and put in the fridge to set for about an hour. Take them out of the molds and fill with mango slices, dusting the tops with cinnamon and ginger and sprinkling with coconut. Enjoy!

cilantro

you wanna some raw lasagna?

2:13 PM

Oh boy. Someone call the po po because we've got a CRIMINAL UP IN HERE! This recipe is under arrest for being too damn delicious and causing excess drooling. However, that should not stop you from making and devouring it. Think about this way: the jail... is in your mouth. Eeeeh? Get it? Wink wink, nudge nudge.

The version I made - and the one you see photographed in bad lighting because it was night time - wasn't 100% raw since I used hummus (which has cooked chickpeas), but in the recipe below I give you a raw hummus option instead. If you don't care about using normal hummus - go ahead. I ate this whole thing by myself so be sure to warn others that you won't be sharing, and that they should make their own.

raw lasagna with cilantro pesto, sun-dried tomatoes and marinated veggies: serves 1 or 2 (probably just you)

Marinated veggies:

1 tomato

1 cup mushrooms

Any other veggies you like

1 tablespoon tamari

1 teaspoon walnut oil (optional)

Cilantro-walnut pesto:

2 cups fresh cilantro

1/4 cup walnuts

1/4 cup pumpkin seeds

Juice from 1 lemon

1 peeled garlic clove

Salt, to taste

Water, as needed

Sun-dried tomato spread:

1/2 cup sprouted chickpeas (or cooked, if you like)

1 tablespoon tahini

Juice from 1 lemon

1 peeled garlic clove

1/3 cup sun-dried tomatoes

Salt, to taste

Water, as needed

Lasagna noodles:

1 zucchini

Other toppings:

Handful of olives

1/4 cup chives

Other stuff you like

To prepare the veggies: slice the the mushrooms and tomato and put in a bowl. Throw the tamari (and oil, if using) on them and mix in with your hands until evenly covered. Put in the dehydrator or oven - at it's lowest temperature - to marinate while you make the other stuff.

To make the pesto: pulse all the ingredients in your food processor until it becomes a pesto-like consistency, adding water or other liquid as needed. Put in a bowl and set aside.

To make the tomato spread: blend all the ingredients in your food processor until it's pretty smooth and the tomatoes are in small pieces and have started turning the mixture reddish, adding water or other liquid as needed.

To make the noodles: slice the zucchini on a mandolin into thin pieces.

Assembly: lay two noodles beside each other, slightly overlapping and layer with all the good stuff you just made. Top it off with olives and chives and you are ready to "arrest" this mofo.