Green Smoothie Recipe #5 – Kiwi & Peach

[tweetmeme source=”VeganChickie”] Savoy Cabbage is one of the stronger flavoured leafy greens out there so I recommend saving it until you have a bit of green smoothie practice under your belt, you’ll notice that in the recipe below I have replaced my usual creamy ingredient (banana) with avocado, this reduces the sweetness of the smoothie but adds a wonderful creamy texture.

Savoy, Kiwi & Peach Smoothie

Ingredients:

2 handfuls of savoy cabbage leaves
1 avocado, peeled and seed removed
1 kiwi fruit, peeled
1 cup pineapple chunks
1 peach, pit removed
1 tbs agave nectar (or other sweetener)
1 tbs chia seeds (optional)
1/2 cup frozen berries (optional)

Method:

1. Place your fruit in the blender, add water and blend until smooth, add your ‘greens’ and blend again until smooth. Add your chia seeds and blend until they are mixed through. Serve.

Amounts above will be enough for 2 smoothies.

NOTE: The amount of water you use will depend on how thick you like your smoothie, I just use enough to get the blender going nice and fast, if you like your mixture to be less thick, add more water.

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Green Smoothie Recipe #1 – Silverbeet & Banana

[tweetmeme source=”VeganChickie”] Silverbeet is my favourite ‘leafy green’ smoothie ingredient, it’s super cheap, excellent for you and it doesn’t have a very strong taste like some of the other ingredients (savoy cabbage anyone?). Best of all, the dark green leaves give a great green smoothie colour.

When I first started making green smoothies I did used to add a little sweetener (agave nectar usually but whatever you have is fine), these days I rarely add a sweetener because I find that the fruit makes it sweet enough but if you do need your smoothie sweetened a little, you’ll find that a tablespoon of agave makes all the difference.

Silverbeet & Banana Smoothie

Ingredients:

1 red apple, core removed
1 banana, peeled
1 navel orange, peeled
2 handfuls of silverbeet leaves
10 mint leaves
1 tbs ground chia seeds (optional)
1/2 cup of water

Method:

1. Place your fruit in the blender, add water and blend until smooth, add your ‘greens’ and blend again until smooth. Add your chia seeds and blend until they are mixed through. Serve.

Amounts above will be enough for 2 smoothies.

NOTE: The amount of water you use will depend on how thick you like your smoothie, I just use enough to get the blender going nice and fast, if you like your mixture to be less thick, add more water.

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Raw Vegan Lemon Coconut Bars

[tweetmeme source=”VeganChickie”]Today is day 5 of our Sepia inspired raw vegan desserts week. As with yesterday’s post, today I will be including information about some of the benefits of using raw ingredients in cooking. So for those of you who are interested in learning more about some of the ingredients you have seen appearing in these raw food recipes, please have a look at the end of this post for more information. Today’s recipe is: Lemon Coconut Bars. Also pictured below are Sepia’s Coconut Ice treats, which were featured earlier this week.

Raw Vegan Lemon Coconut Bars
(adapted from Ani Phyo’s recipe)

Ingredients:

1 cup almonds
1 1/2 cups pitted dates (Medjool, khadrawhi, or other semi-soft date)
Seeds of 1 vanilla bean
1/4 teaspoon sea salt
Zest of 1 lemon
2 tablespoons lemon juice
1 cup dried shredded coconut

Method:

1. In your food processor, chop almonds into small pieces. Use some of this nut powder to “flour” the bottom of a 9 inch square baking pan.

2. Add remaining ingredients and process until well mixed.

 Press into baking pan.

 Chill for a couple hours until firm. Then cut into squares and serve. 

Will keep for six days in the fridge. Makes 12 bars

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Health Benefits of some Raw dessert ingredients

Agave Syrup
“What makes agave superior to sugar? Sugar is a processed sweetener that has no nutritive value, other than calories. And agave, as compared to other sweeteners, has a desirable low-glycaemic index. This means that when consumed, it won’t cause a sharp rise or fall in blood sugar. Agave contains saponins and fructans. According to Dr. Sahelian, saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties. 

Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium.” More Information HERE.

Nuts – Almonds, Walnuts, Cashews
“Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium.  Nuts are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 -) which have all been shown to lower LDL cholesterol.” More Information HERE.

Cacao Powder
“Raw cacao powder contains many rare key nutrients that enhance physical and mental well-being. Raw cacao powder also contains more antioxidant flavonoids than any other food tested including Red Wine, Green Tea and Blueberries. Other essential minerals present in Cacao are Calcium, Zinc, Iron, Copper, Sulphur, and Potassium. Cacao also contains many chemicals that enhance physical and mental well-being, including alkaloids, proteins, magnesium, beta-carotene, leucine, linoleic acid, lipase, lysine, and some neurotransmitters such as dopamine and anandamine.” More Information HERE.

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Raw Vegan Apple Pie

[tweetmeme source=”VeganChickie”]Today is day two of our Sepia inspired raw food week here at Vegan Chickie. Today’s recipe is a raw vegan apple pie. This recipe is one of Ani Phyo‘s creations and looks amazing. For those of you who are interested in the specifics behind a raw food, or raw vegan diet, I have included some links at the end of this post to give you some more information about all things raw.

Raw Vegan Apple Pie

Ingredients:

Almond Pie Crust:
2 cups almonds, dry
1 teaspoon sea salt
2 cups pitted dates

Syrup:
1/2 cup pitted dates
1 orange, peeled and seeded
water, as needed

Filling:
5 cups apples, peeled, seeded, thinly sliced, about 5-6 apples
1 cup raisins
2 tablespoons ground cinnamon

Method:

1. To make crust, pulse almonds and salt in food processor until nuts are in small pieces. You want your crust to have chunks of almonds in it, so don’t over process. Use some of the finer powder to “flour” the bottom of your pie dish.

2. Slowly add dates into processor in small batches to mix with almond bits. The dates will bind the almonds to form a dough. Press dough into the bottom of “floured” pie pan. Set aside (and try not to eat all your crust while you’re preparing everything else!).

3. To make syrup, place orange into your blender first. Then add dates and blend. If needed, add small amounts of water to help everything mix well (I haven’t “needed” this, but like to add the water to make more volume of the syrup). Set aside.

4. To make filling, place sliced apples in a large bowl with raisins. Toss with cinnamon and syrup. Spoon filling into pie crust, and it’s ready to serve!

This dish will keep for two days in the fridge (Sepia says: I’ve kept it longer, but I have low standards).

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For more information on a Raw Food diet, visit the following links:

HOW TO: Raw Food Diet – Eat Yourself Healthy

Nov55: Raw Food Diet

About.com: Raw Food Overview

Raw Food Recipe Database

Gone Raw – A great collection of recipes

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