Chia pudding is SO easy to make, it literally comes together in minutes. I prefer it once it has set overnight in the fridge but you don’t have to wait that long (that’s why i have put 4 – 12 h in the cook time bracket) . Chia seeds are packed with fiber, essential fats, and calcium to boot!
Mango is one of my favorite fruits and absolutely easy to find here in Hong Kong and Macau – in fact – Southeast Asia. It’s high in sugar, like most fruit from the tropics and has many nutritional benefits. Mango is great for the skin as it is loaded with antioxidants. It also fights breast and colon cancers and has vision protecting properties.
- 2 sweet and juicy mangoes
- 1 cup of coconut milk
- 2 pitted dates
- 1/4 cup chia seeds
- 1/4 tsp vanilla extract
- 1/2 cup of raw nuts and seeds
- Start blending the mango until you have a thick sauce.
- Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
- Blend the coconut milk and two dates until smooth.
- Pour the sweetened milk into a small mixing bowl.
- Stir the milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly for 3-4 minutes then let stand for about 5 minutes to thicken.
- Pour the chia mixture on top of the mango sauce in even portions.
- Allow to set overnight.
- Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
- Serve with chopped nuts.
- If you have difficulty with tropical fruits like Mango, you can substitute with a fruit of your choice in this recipe. Fresh or frozen will work here. The consistency should be like a thick smoothie.
- If there is too much liquid in the mango portion it will not set up at all. If you are having issues add 1/4 cup of raw coconut meat, that should for sure make it set up and I’ve made it like that many times.
This is probably the cutest dessert i have ever done and this is what i love about preparing/making raw desserts…I can’t imagine anything easier than preparing a raw dessert – as always, the simplest things are the most spectacular. You’ll only need good-quality, organic, raw ingredients, and a powerful food processor, and the rest is just about playing with shapes, tastes, and textures. Not only do raw desserts keep you away from refined sugar, but they enrich your diet with healthy oils, minerals, and vitamins.
- 1 cup pitted dates
- 1 cup raw walnuts
- 1 1/2 cups raw cashews, quick soaked
- 1 large lemon, juiced (+-1/4 cup)
- 1/3 cup coconut oil, melted
- 1/2 cup + 2 Tbsp organic full fat coconut milk
- 1/2 cup agave nectar or maple syrup
- FLAVOR ADD-INS - optional
- 1/4 cup wild blueberries (fresh or frozen)
- Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
- Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. Optional: add a pinch of salt to taste.
- Lightly grease a standard, 12 slot muffin tin. To make removing the cheesecakes easier, cut strips of parchment paper and lay them in the slots. This creates little tabs that makes removing them easier to pop out once frozen.
- Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. To pack it down, use a small glass or the back of a spoon to compact it and really press it down. I found the bottom of a glass works well. If it sticks, separate the crust and the glass with a small piece of parchment. Set in freezer to firm up.
- Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, I like to scoop the "cream" off the top because it provides a richer texture. But if yours is already all mixed together, just add it in as is.
- You don't need a Vitamix for this recipe, just a quality blender. I mixed mine for 1 minute, then "liquified" or "pureed" it until silky smooth. If it won't come together, add a touch more lemon juice or agave or a splash more coconut milk liquid as the liquid should help it blend better.
- Taste and adjust seasonings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined. If flavoring with blueberry or caramel, wait and swirl on top of plain cheesecakes (optional).
- Divide filling evenly among the muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard - about 4-6 hours.
- Once set, remove by tugging on the tabs or loosening them with a butter knife. They should pop right out. Our favorite way to devour these was with a little more caramel and a touch of coconut whipped cream. But they're perfect as is! Keep in the freezer for up to 1-2 weeks.
- Optional: you can set them out for 10 minutes before serving to soften, but I liked them frozen as well.
- *If your dates are not sticky and moist, you can soak them in warm water for 10 minutes, then drain. But be sure to drain thoroughly and pat dry to prevent the crust from getting soggy.
- *To quick soak cashews, pour boiling hot water over the cashews, soak for 1 hour uncovered, then drain and use as instructed.
Guys…seriously….help yourself!!Sienna was literally licking the bowl!!!
Add this beautiful frosting to Cakes, Cupcakes, Muffins, Cake Pops, Cookies…to seriously whatever you want…even to your brownies..raw or not…
- 1 cup (16 Tbsp) vegan butter, softened
- 2 1/2 cups coconut sugar
- 2/3 cup unsweetened cocoa powder
- 1/4 cup dairy-free semisweet chocolate, melted (i melt with the milk) and slightly cooled. I use Dairy free, Gluten Free, Soy free chocolate chips (you can buy at Lotus pharmacy in Taipa
- 2 tsp pure vanilla extract
- 1/4 cup unsweetened Almond Milk
- Beat together all ingredients until light and fluffy
- Add the sugar in small amounts until you reach your desired consistency and sweetness. If it becomes too thick, add more almond milk. If it's too thin, add more cocoa powder or powdered sugar.
I am quite surprised and amazed at how the texture of this raw brownie recipe resembles real brownies – especially after these brownies are refrigerated for about an hour or even longer.They brownies are entirely raw (except for the frosting) and super fudgy and rich. They come together in about 20 minutes and require simple ingredients you likely have on hand right now – such as, Walnuts, Almonds, Dates, Cocoa Powder + Nibs, Sea Salt.
The whole Family will love it. This is a great treat or snacks for your kiddos too. Just remember not to give them a piece after 6pm…Sienna was non stop till 21pm!!!!
- 1 cup + 1/2 cup raw walnuts, divided + more for topping
- 1 cup raw almonds
- 2 1/2 cups dates, pitted
- 3/4 cup Raw cacao powder
- 2 Tbsp cacao nibs + more for topping
- 1/4 tsp sea salt
- 1/2 water - if needed
- 1/4 cup almond milk
- 1 cup dairy-free dark chocolate. I use Dairy free, Gluten Free...chocolate chips (you can buy at Lotus pharmacy in Taipa)
- 2 Tbsp coconut oil
- 1/4 - 1/2 cup coconut flower sugar
- 1/4 tsp sea salt
- Place 1 cup walnuts and almonds in food processor and process until finely ground.
- Add the cacao powder and sea salt and pulse to combine. Transfer to bowl and set aside.
- Add the dates to the food processor and process until small bits remain. Remove and set aside.
- Add nut and cocoa mixture back into food processor (here is where i add the water in case the mix is too dry - slowly and only if needed) and while processing, drop small handfuls of the date pieces down into the food processor or blender spout.
- Process until a dough consistency is achieved, adding more dates if the mixture does not hold together when squeezed in your hand. You may not use all the dates.
- Add the brownie mixture to a parchment lined dish and before pressing, add remaining 1/2 cup roughly roughly chopped walnuts and cacao nibs and toss to combine and evenly distribute. Then press down with hands until it is flat and firm. Slightly squeeze in the sides to create a square - this will make the brownies slightly thicker and more dense.
- Place the prepared square in the fridge to chill for 15 minutes before cutting into 12 even squares (If adding ganache, slice afterwards!).
- Add almond milk to a mixing bowl and microwave for 45 seconds or until very warm then transfer to mixing bowl.
- Immediately add chocolate to warm milk and loosely cover. Don’t touch for 2 minutes so it can melt.
- Add salt and stir gently with a wooden spoon to incorporate, then add melted coconut oil and use a whisk to mix. Set in fridge for 10 minutes to thicken.
- Remove from fridge and add powdered sugar a little at a time to thicken. Whisk again to combine. If it’s still too thin, add another few Tablespoons powdered sugar and beat until light and fluffy.
- Frost brownies generously with frosting and then top with additional raw walnuts and cacao nibs (optional). Slice into 12 even squares.
- Store brownies in an airtight container to keep fresh. Will keep for 3-4 days at room temperature, or in the freezer for at least 1 month (though best when fresh).
- You can also use this raw brownie recipe as a pie crust or as very chocolately raw truffles.Yummmmm
If you’ve ever wondered how to make date caramel, this is the recipe for you! Date caramel is so easy to make and extremely delicious, but there are a couple of important tricks to know before you dive in.
1. Make sure you have moist, fresh dates. If your dates are dry and hard, they won’t blend as well and will require soaking in warm water first in order to soften them. Otherwise, you won’t achieve that creamy, caramel-like consistency. So, whenever possible, look for the freshest, most sticky dates you can find.
2. In my experience, a food processor works best to get that ultra creamy, smooth texture. Blenders just require a little more time, effort and a bit more water to get things going.
Now that you have the basics down, let’s make caramel!
- 1 cup pitted dates
- 1 tbsp melted coconut oil
- 1/4 cup water
- splash of vanilla extract
- dash of sea salt
- Add all ingredients a food processor but the salt
- Pulse/mix on low until small bits remain. Then stream water until a paste is made. You will need to scrape the down sides and encourage it along periodically
- Be sure to only add enough water to form a paste - too much and it will be too liquidy
- Leave as is, or add a pinch of salt to enhance flavour.
- Will keep covered in the refrigerator for 1-2 weeks, and often more.
- Serve it with freshly sliced apples, as a topping for your favorite raw vegan brownies or to fill raw cacao truffles.
- It also makes a wonderful natural sweetener in dishes like oatmeal and milkshakes.
Carrot Cake is probably one of my favourite cakes without any doubts!!! I have my very own recipe, and been proudly baking it every other week, for many years!!Not to mentioned that every time i had the opportunity to try a slice, i would voluntarily grab one and enjoy it with my favourite cuppa.Total fanatic!!!
My Carrot cake made it to endless gatherings and family celebrations. It was and is a pleasure cooking this amazing yummy cake with an absolutely decadent cream cheese frosting….Everybody looked forward to my dessert!!!
Because i love it soo damn much, i have decided to”study” a healthy version of my staple cake to be indulged at any time and anywhere, absolutely guilt free. That’s how i came across this yummy Raw Carrot Cake Bites recipe and added my favourite touches. This raw carrot cake contains freshly grated organic carrots, dates, raisins, spices, nuts and coconut oil. Compared with traditional cake made with flour, oil, granulated sugar, cream cheese, powdered sugar, and butter, a raw carrot cake is much closer to nature. It still contains fat, calories, and sugar, but in the form of whole foods that benefit and uplift your body. Yeyyy!!!
- 2 cups shredded organic carrot
- 3/4 cup dates, about 9
- 1/2 cup raw pecans or walnuts
- 1/4 cup dried raisins
- 1/2 cup unsweetened shredded coconut
- 1/2 teaspoon cinnamon
- 1/2 tsp nutmeg
- 1/4 teaspoon ginger
- pinch of salt
- zest from 1/2 a lime
- 1 cup raw cashews, soaked overnight
- 1/4 cup water
- 3 tbsp raw agave nectar or coconut nectar
- 1 tsp vanilla
- juice of 1/2 lemon
- pinch of salt
- 1/3 cup coconut oil, melted
- walnuts and extra cinnamon for finish
- Grate the carrot in a food processor fitted with the grater attachment. Squeeze as much juice as you can from carrots using your hands. Transfer to a large mixing bowl and set aside.
- In the clean food processor, now fitted with the blade attachment, blend the dates, walnuts/pecans, and raisins until combined but there are still some larger pieces of nuts, about 8 1-second pulses
- Add the spices, lime zest and carrots. Pulse until the mixture comes together and holds its shape. Place mixture back into large bowl.
- Using a ice cream scoop, measure out into balls and then flatten. Frost each cake with a heaping tablespoon of cashew frosting. Chill for at least an hour. Garnish right before serving.
- In blender (preferably high-speed) mix all ingredients except coconut oil, until smooth. Depending on your blender, you may have to add more water to get everything to move.
- Add coconut oil and continue to blend until creamy. Chill for 30 minutes in refrigerator or until firm and spreadable.
- Use as frosting for cakes and cupcakes.
- You can turn these squares into yummy and awesome carrot cake balls with or without the frosting :)
- Try it in cake pops too!!!
It doesn’t come as a surprise that we need healthy snacks at home. Both Hubby and I workout everyday, we need energy to take care our sweetie pies and keep it up with their pace plus we need the focus to do our job.
With all these demands, i am dedicating every Sunday to develop and try new recipes. For 5 Sundays in a row i’ve been working around guilt free desserts and snacks…Some turned out pretty impressive, others not so….One of the best parts of cooking and specially on Sundays is that Sienna can help…”Mommy, Sienna help” she repeats over and over. It is so important to involve your kids in everything you do and specially when cooking healthy foods…
These convenient nutrition of these yummy bars has made a staple in my kitchen…It’s definitely the best grab-and-go snack. You can enjoy it as a mid morning or afternoon snack, or as a dessert too. Needless to say that in 15 minutes you have your end result before you. You just need to add 30min + for refrigeration.
Pair it with your favourite Sattva Juiery Cold Pressed Juice and make it THE snack!!!
- 15 soft Medjool dates (pits removed)
- 1/4 cup raw almonds
- 1/4 cup raw cashews
- 1/4 cacao powder
- 3 tbsp cacao nibs
- 6 tbsp hemp seeds
- 1 tbsp chia seeds
- 2 tsp maca powder
- 2 tbsp desiccated coconut
- 2 tbsp raw nuts/seeds
- 1/4 cup of raisins
- 1/2 tsp cold water - just in case you need
- Grind all ingredients together in the food processor except for the last 2 tbsp raw nuts/seeds and the 1/4 cup of raisins, until a coarse dough has formed.
- Stop the machine and check the consistency (need to stick together easily - otherwise will crumble).
- Add a tiny amount of water if the dough is too dry.
- Blend again until the desired sickness is achieved.
- Add the last 2 tbsp raw nuts/seeds and dried fruits and pulse several times until just coarsely chopped
- Place a large sheet of plastic wrap on a flat surface and spill out the dough on top.
- Gather into a solid mass in the centre then use the sides of the plastic to wrap over the dough really tight.Press, pound and shape it into a rectangle aprox. 1 inch
- Place bar in the freezer for 30min before cutting
Standard vegetables, take a seat please – there’s a younger model in town!
The first time I saw microgreens, I thought, “Awww how cute are these!”
We’ve come to accept the baby-fication of our vegetables – baby spinach, baby lettuce, and baby squash prized for their tenderness and cute size have staked out territory in the produce section of many a grocery store including in our Parkn’Shop.
For a bit now, growers and a few inventive chefs)have decided we need vegetables that are even more juvenile than babies — seedlings so small, and so young, they’re called microgreens. The advantages of these tiny leaves less than 14 days old are many, their proponents say. They make vibrantly hued garnishes to salads, sandwiches and soups. And whether they’re spinach, pea, beet or purple mustard, microgreens are rumored to pack even more nutrients that their adult versions.
Micro Greens Have Up to 40 Times More Vital Nutrients Than Mature Plants
After all, What Are Micro Greens?
Micro Green is the universal name for almost any green vegetable or herb that has edible leaves and is harvested at the coteleydon growth stage – the stage when the first set of true leaves sprout. The coteleydon growth stage comes after the germination and sprouting stages but before a plant fully develops its root and leaf structures. The first set of true leaves develops after the coteleydon – or the first two visible leaves – of a plant appear. When the next set of leaves – anywhere between two to four – are produced, the plant actually enters the coteleydon stage. If the plant is allowed to grow, it becomes a seedling.
Micro Greens are most commonly harvested from leafy greens such as kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives. The taste of micro greens depends on the original vegetable. Micro Greens have a very strong and concentrated taste of the original vegetable. This means that cilantro microgreens will still taste of cilantro but in a stronger, more vegetal and condensed format. The health benefits of microgreens are similar to those of sprouts; however, the specific nutritional profile for each micro green depends on the type of plant it comes from originally.
Understanding the Sprouts
Sprouts and microgreens have the highest concentration of nutrients per calorie of any food. They are the richest sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, and provide us with substantially greater health benefits than raw fruits and vegetables.
Sprouts are germinated seeds. They grow for 2-5 days depending on the seed. Sprouting magnifies the nutritional content of the seed, more than tripling vitamins A, B-complex and C. The vitamin content of some seeds increase by up to 20 times the original value after just a few days of sprouting.
The smaller seeds, such as broccoli, alfalfa and radish, contain up to 100 times more of the incredible phytonutrients than their mature counterparts. What this means is that just a handful of broccoli sprouts can provide you the same nutritional benefits as a bucket full of mature broccoli. The larger seeds, such as the grains (kamut, oats, rye) and legumes (lentils, chickpeas, beans), provide with the energy (calories) we need to function. In addition to boosting the antioxidant, vitamin, essential fatty acid, and enzyme content, it’s been well documented that the soaking and sprouting process also increases the quality and quantity of fiber and protein. Sprouting is simply the best way to prepare grains, legumes, nuts and seeds. It activates enzymes, releases anti-nutrients, and improves our digestion and absorption of beneficial nutrients, allowing us to get the most health benefits from our food. The beauty of it all lies in the fact that sprouts can be grown on your kitchen counter every day of the year, and with minimal effort.
Nutrients and Health Benefits of Micro Greens
The nutritional profile of each microgreen depends greatly on the type of microgreen you are eating. Leafy greens are a good source of beta-carotene as well as iron and calcium. Dark green leafy vegetables such as kale and chard are also high in lutein and zeaxanthin. Because microgreens require only minimal sunlight and space to grow, they can be grown in your kitchen or in a windowsill, allowing you to control the type of microgreens as well as their growing conditions. Home-grown microgreens are not exposed to as many pollutants as commercially grown varieties. Because you have greater control over their growing conditions, such as exposure to pesticides and the type and quality of soil used, you will have fewer added or environmental toxins in your microgreens. Growing your own microgreens means that you have easy access to them and can incorporate them more readily into your daily diet, increasing your vegetable consumption.
- Dress microgreens with a simple vinaigrette made from extra virgin olive oil, apple cider vinegar, fresh-squeezed lemon juice, minced garlic, and cracked black pepper. Serve as a side dish or a bed for a serving of salmon, beans, or another lean protein.
- Toss microgreens with pesto (anything from the traditional basil type to roasted red pepper or sundried tomato varieties works) and use as a topping for an open-faced sandwich.
- Add microgreens to an organic omelet or tofu scramble with other veggies such as mushrooms, tomatoes, onions, and bell pepper.
- Use raw microgreens as a garnish on a hearty bean or lentil soup, pizza, or in place of lettuce in tacos.
- For a simple chilled entrée, combine microgreens with vinaigrette, a small scoop of cooled whole grains (I like quinoa or wild rice), and a lean protein like cubed tofu.
Today i had the pleasure to indulge by far, the B.E.S.T. Raw, Gluten Free Dessert that ticks all the healthy boxes. A part from being Raw and Gluten Free it’s: Dairy Free, Refined Sugar Free, Eggs Free…it’s absolutely nourishing and tastes incredible.
It’s so fresh, refreshing, colourful and with an amazing tangy flavour that gives you that extra punch. A true summer hit! Sienna and I were literally fighting got the last crumble.
I have tried to develop this recipe according to my taste and i have to admit that although it doesn’t taste the same as the one i had this afternoon (no one shares their secret ingredient), it’s pretty sexy and extremely tasty as well…
Have a look at my ensemble and let me know your thoughts.
- 1/2 Cup raw buckwheat groats
- 1/4 Cup oats
- 1 Cup Medjool dates
- 1/2 tsp vanilla extract
- 3 Tbs maple or agave syrup
- 2 cups raw cashews (soaked for at least 2 hours)
- 1/4 -1/2 cup lime juice + 1 teaspoon lime zest (depending on desired lime flavor intensity)
- 1/4 cup honey (or maple syrup or other preferred liquid sweetener)
- 2 teaspoons vanilla
- pinch of salt
- 1/4 cup water (adjust according to desired consistency)
- Place the buckwheat in a food processor and process for 2-3 minutes until it becomes more like a flour, but not too fine.
- Add the oats and dates, pulse and then blend for 2-3 minutes until well mixed.
- Remove the mixture and using your fingers push down into a pie pan.
- Blend the filling ingredients together in a high-speed blender or food processor until silky smooth. Spread the filling over the crust and use a spatula or inverted knife to make the top very smooth.
- Chill the pie in the freezer for an hour, then transfer it to the fridge and let it set for another 3 hours, or overnight. Cut into slices and serve.
- Alternatively, you can make four tartlets in place of one pie.
- Cover and store the pie in the fridge for up to 3 days, or in the freezer for up to 10. If you freeze the pie, defrost the slices in the fridge for several hours before serving.
- The recipe is a bit tart, because that’s how I like my citrus, but feel free to add more sweetener to taste if you wish.
Summer is ALL about being fun, colourful, tasty, skinny, sexy, tanned, light meals, and yummy desserts/ice creams!!!
Chia seeds are a great superfood booster, so why not add them to your yoghurt, smoothies, juices, cereals, muffins, salads… even popsicles!
I LOVE chia pudding and I love coconut milk, so i came across these yummy Guilt Free Summer indulgences.These are the perfect healthy treats and will satisfy all your sugary cravings, especially when its hot outside!These chia pops are super refreshing, delicious and the raw chocolate coating adds a bit of crunch. It’s amazing how easy it is to make popsicles which are great for the kids (and adults too!). I’m so in LOVE!!
You can change your fruits. From Strawberry to Raspberries, Bananas to Blueberries…you choose!!!
The results… fabulous! The texture, the flavour and the little bits of fruit in each bite. They are refreshing and delicious and virtually guilt free! Don’t be scared, give them a try!
Enjoy your homemade chia popsicles!!
- 1/2 cup lite coconut milk
- 1/2 cup unsweetened almond milk
- 3/4 cup raspberries
- 2 tbsp chia seeds
- 1 tbsp sweetened shredded coconut
- Combine all ingredients in a large container. Mix well and close container; refrigerate 4 hours so the chia expands. Pour into 4 popsicle molds and freeze overnight.