Author: Sophia S

Hi, my name is Sophia. I'm a Bay Area native living and working in Silicon Valley. I work as a programmer, but my real passions are running and raw food. I love to cook, eat and run!

Banana Tartlets (Raw, Vegan)

I’ve been waiting for the chance to go grocery shopping so I could pick up some bananas. Bananas are such a fantastic fruit for raw cooking. It can be used for cookies, cakes, energy bars, ice creams, or in my case, tarts! These tarts are packed with banana flavor and utilizes oats instead of nuts for the crust.

This recipe is good when you’re craving a lighter dessert. And the best thing is that it only makes 6, so you can have them all to yourself.

Banana Tartlets (makes 6 cupcake sized tartlets)

Tartlet Shells

Ingredients:

  • 1/2 cup oats (I used quick oats)
  • 1/2 cup plus 3 dates
  • 1/4 cup coconut flakes

Instructions:

  • Put all ingredients into a food processor and process until the mixture starts to clump.
  • If you have some, line a cupcake tin with parchment paper.
  • Take 1/6 of the mixture and place into the muffin tin. Use your hands and press down and form a small tartlet.
  • Pull the tarlet out of the muffin tin. If you did not have parchment paper, then you can unstick the shell from the muffin tin using a very dull knife. Repeat this 6 times until you have 6 tartlets.
  • Store into the freezer while making the banana filling.
Add all ingredients into a food processor and process until the mixture clumps

Add all ingredients into a food processor and process until the mixture clumps

Crust processed

Crust processed

Mold the tarlets in a muffin tin

Mold the tarlets in a muffin tin

Finished empty tartlets

Finished empty tartlets

Banana Filling

Ingredients:

  • 1 medium/large banana
  • 1 tbsp coconut oil
  • 2 tbsp cashews
  • 1/4 tsp vanilla
  • 1/2 tbsp agave (you can wait to add this in case you need it)

Instructions:

  • Put bananas in the food processor and puree.
  • Add the rest of the ingredients except for the agave and process until smooth.
  • Taste and add the agave if necessary.
  • Take one spoonful of the banana filling and fill each tartlet. You may have more filling than room in the tartlets.
  • Put the tartlets into the freezer to set.
Pureed bananas with cashews, agave and coconut oil

Pureed bananas with cashews, agave and coconut oil

IMG_3099IMG_3095

Advertisements

Broccoli Detox Salad (Raw, Vegan)

At the end of the week, if you’re anything like me, you will have bags of leftover unused vegetables. I like to combine those items into a salad. While searching the web for things to do with my leftover broccoli, I found this recipe from The Sweet Life. My adapted recipe is below. This recipe is nut free, nutrient dense, and sure to satisfy any salad craving.

Broccoli Detox Salad (serves 2)

Ingredients:

  • 1/2 cup to 1 cup shredded carrots
  • 2 cups of broccoli florets
  • 3 leaves of kale
  • 1/8 small red onion (if you like fresh onion taste), otherwise 1/2 tbsp lemon juice
  • 4 cremini mushrooms
  • 1 small fistful of parsley
  • 1 tbsp sunflower seeds
  • 1 tbsp olive oil
  • 1 handful of raisins

Instructions:

  • Shred the carrots and set aside.
  • Put the broccoli florets and onion into a food processor and pulse until pieces broken down.
  • Shred the kale.
  • Roughly chop the mushrooms.
  • Add all the cut vegetables into a mixing bowl and combine.
  • Add the olive oil and lemon juice (lemon juice is not needed if you have onions) and combine.
  • Add the sunflower seeds and raisins and combine.

Note: To change it up, you might also think about adding: diced apples, dried cranberries, sliced almonds, walnut pieces, or changing out the olive oil with your dressing.

Pulse the food processor to break up the broccoli (and onion if you desire)

Pulse the food processor to break up the broccoli (and onion if you desire)

Combine the carrots, kale, broccoli, onion, and mushrooms into a mixing bowl

Combine the carrots, kale, broccoli, onion, and mushrooms into a mixing bowl

Add the olive oil (and lemon juice) and mix in

Add the olive oil (and lemon juice) and mix in

Add the sunflower seeds and raisins and mix

Add the sunflower seeds and raisins and mix

Broccoli Detox Salad

Broccoli Detox Salad

Blueberry Brownies Remade (Raw, Vegan, Paleo)

Earlier this week, I picked up a small carton of blueberries. I looked on my refrigerator today and they were still staring at me. I could tell that if I didn’t eat them soon they would go to waste. So I tried to find some good recipes that didn’t require more than 1 cup of blueberries. And I hit on this one, from Coconuts with Berries. The recipe can be found here. The only problem is that when I tried to make it, I didn’t like the taste of the coconut in the brownie. It seemed to make my brownie too tart, even sour?

So if you are have some spare blueberries, then try this out. It tastes delicious, and doesn’t have too much added sweetener or oil. The top of quite creamy and not so stiff, so I recommend storing it in the freezer and eating it cold. But don’t we all like cold desserts?

Blueberry Cream

Ingredients for the brownie base:

  • 1/2 tsp vanilla
  • 2 tbsp agave
  • 3 pitted dates (on the larger side)
  • 1/4 cup cocoa powder (raw cacao will also work)
  • 1/2 cup walnuts processed roughly into a flour
  • 1/3 cup plus 2 tbsp almond flour (store bought or made of almond pulp)
  • Pinch of salt

Instructions:

  • Process the walnuts into a flour. This can be as fine or rough as you like.
  • Add vanilla, agave, and dates into a food processor and process until smooth
  • Add the walnuts, cocoa powder, salt and almond flour into the mixture and process until smooth.
  • Spread in a small pan or plastic container (I used a 5×5 container) using a silicon spatula.
  • Store in the freezer to set.
In a small processor, process the walnuts into a flour like consistency

In a small processor, process the walnuts into a flour like consistency

Put the wet ingredients into the food processor

Put the wet ingredients into the food processor

Process until the dates are completely broken down

Process until the dates are completely broken down

Add the dry ingredients and process

Add the dry ingredients and process

The resulting mixture should be grainy, but with no large pieces

The resulting mixture should be grainy, but with no large pieces

Spread the brownie mixture into a small pan or container and store in the freezer

Spread the brownie mixture into a small pan or container and store in the freezer

Blueberry Layer

For the blueberry topping follow the instructions on here. I substituted 1 for 1 agave to maple syrup. I also kept the coconut oil at room temperature, since it really doesn’t need to be heated up. Spread on top of the brownie layer and put back in the freezer to set.

In a small blender or food processor, process the blueberries until smooth and then add the agave and coconut oil. I left the coconut oil at room temp and used 1 tbsp of agave

In a small blender or food processor, process the blueberries until smooth and then add the agave and coconut oil. I left the coconut oil at room temp and used 1 tbsp of agave

Processing...

Processing…

The resulting blueberry layer should look like this. Taste and add more agave if it is not sweet enough

The resulting blueberry layer should look like this. Taste and add more agave if it is not sweet enough

Spread the blueberry layer over the brownie and return to the freezer to set

Spread the blueberry layer over the brownie and return to the freezer to set

Blueberry Brownie Remade

Blueberry Brownie Remade

These brownies are wonderfully sweet. Keep in the freezer until serving time.

Raw Sliders No Dehydrator Required (Raw, Vegan, Paleo)

I am always on the hunt for lunch and dinner recipes. To my disappointment, most recipes tend to be for pasta like dishes. One thing that I miss the most are the turkey burgers from The Counter. Nothing like a burger to make you feel like you’ve eaten a full meal. So I searched and found some inspiration. Young and Raw posted the Veganator Burger, but I didn’t want to wait 5-8 hours to eat, so I made my own and here they are. These sliders can be made in about 10 minutes, just make sure to have some condiments ready, and dinner is served!

Raw Vegan Sliders (makes 6 sliders)

Ingredients:

  • 1 cup walnuts
  • 1/2 cup ground brown flax seeds
  • 1/4 cup green bell pepper
  • 1/4 cup baby carrots
  • 1 1/2 tsp Cajun seasoning (or whatever seasonings you would like)
  • 1 tsp Bragg’s Liquid Aminos
  • 1 small fistfull of fresh flat leaf parsley
  • 1 pinch of salt (or salt to taste)

Instructions:

  • Put all ingredients except for the salt into a food processor and blend until it resembles ground meat.
  • Taste and add as much salt as you need.
  • Using a 1/4 cup measure, scoop out the “meat”. Use a dull knife and pull the “meat” out onto a flat surface and use your hand to press down until you reach the desired thickness. Repeat until all sliders are done.
  • Form the slider: Place each slider on a romaine lettuce leaf, and top the sliders with a thin slice of tomato, the oil free pesto from here,  and top with some nut cheese (recipe below).
Combine the ingredients except salt in a food processor

Combine the ingredients except salt in a food processor

Process until the mixture looks like this. The "meat" will be clumpy and a little dry.

Process until the mixture looks like this. The “meat” will be clumpy and a little dry.

Using the 1/4 cup measure, drop onto a flat surface and press down with your hand until desired thickness

Using the 1/4 cup measure, drop onto a flat surface and press down with your hand until desired thickness

Sliders topped with tomatoes, pesto and  nut cheese

Sliders topped with tomatoes, pesto and nut cheese

Nut cheese

Ingredients:

  • 1 cup of walnuts
  • 1/3 cup of nutritional yeast flakes (not strictly raw)
  • 1 handful of cashews
  • Pinch of salt

Instructions:

  • Add all ingredients and blend until the “cheese” looks like crumbles. Store in air tight container in the refrigerator until it should be used.

Frozen Mango Cheesecake (Raw, Vegan, Paleo)

IMG_2905[1]

Mangoes bring me back to my childhood. When I was a kid, my mom didn’t believe in desserts. Fruit was our dessert. And mango was my favorite. My mom would buy a whole box of manila mangoes from the local market in San Francisco when it was on sale. And we would have mango for weeks.

Last week, I saw boxes of mangoes on sale at Costco and I couldn’t help it. I bought a whole box for myself. Only 8 mangoes is more than one reasonable person can eat in a week. So when they became ripe yesterday, and I still had 4 left, I knew I had to transform them into something special. And so the idea of a mango cheesecake came into being. A nutty crust made of walnuts and pecans, and topped with a fluffy mango and cashew cream. Yum! Too good to be healthy! But it is!

Frozen Mango Cheesecake

Ingredients for Crust:

  • 1 cup walnuts
  • 1/2 cup pecans
  • 1 cup dates
  • 1 pinch of salt

Ingredients for Filling:

  • 1 cup of cashews (soaked for 2 hours in warm water)
  • 1/8 cup agave (optional, you should add this by taste)
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract
  • 1 1/2 cups chopped mangoes (up to 2 cups)
  • Pinch of salt

Instructions for crust:

  • Add all ingredients and process until the crust clumps in the processor
  • Press into an 8×8 pan and set in the freezer at least 1 hour

IMG_2865IMG_2866IMG_2867IMG_2868

Instructions for the mango filling:

  • Add the cashews, coconut oil, lemon juice, and vanilla extract and process
  • Add the mangoes. Start with 1 cup and process. If the taste of mangoes is weak, then continue to add mangoes up to 2 cups and continue processing until smooth.
  • Taste the mixture. If it needs sweetness, then add the agave, otherwise omit
  • Process until the mixture is soft and smooth
  • Place on top of the crust and set in the freezer overnight for the best results.
  • When serving, the mango filling may be stiff. If that is the case, when you can serve upside down for those eat with a fork.
Skin and cut the mangoes. I used a little less than 2 large mangoes

Skin and cut the mangoes. I used a little less than 2 large mangoes

Put the cashews, vanilla extract, coconut oil and lemon juice into the food processor

Put the cashews, vanilla extract, coconut oil and lemon juice into the food processor

After processing, the mix should look like this

After processing, the mix should look like this

Add the mangoes. Don't forget to taste!

Add the mangoes and the pinch of salt. Don’t forget to taste!

Add the agave if necessary. I added 1/8 cup

Add the agave if necessary. I added 1/8 cup

Spread the mango filling on the crust

Spread the mango filling on the crust

Mango Cheesecake

Mango Cheesecake

10 Minute Superfood Energy Bars Remade (Raw, Vegan)

A new spin on the standard granola bar, this energy bar has a nice crunch without too many nuts. Those who are strictly vegan may like this recipe especially, because it contains lots of omega-3 and omega-6 fatty acids. I found this superfood energy bar recipe from The Rawsome Vegan Life, and knew I wanted to make something like it. And here’s my take:

10 Minute Superfood Energy Bars Remade

Ingredients:

  • 1 cup walnuts
  • 1/3 cup chia seeds
  • 1/3 cup ground brown flax seeds (golden will also work)
  • 1/3 cup hemp seeds
  • 1/4 cup flaked light coconut
  • 1/3 cup sunflower seeds
  • 1/2 cup raisins
  • 1/2 heaping cup dates
  • 1/4 cup unsweetened applesauce
  • 1 scant cup of quick oats
  • (optional) 1/4 cup semi-sweet vegan chocolate chips (dark chocolate or raw cacao nibs will also work). Alternatively, you can add some dried fruit like dried cranberries.

Instructions:

  • Add the dry ingredients into a food processor
  • Add the raisins and dates and process
  • Add the applesauce and process. The mixture should start forming into big clumps
  • Take the mixture out of the food processor and into a mixing bowl
  • Add the chocolate chips and fold in
  • Add the oats in 1/3 cup at a time. If at any time the oats are no longer sticky, do not add the remainder.
  • Press into 8×8 pan. I use a spatula. The spatula should not stick to the mixture when pressing. If it does, return to the mixing bowl and add more nuts or oats until firm.
  • Place in the freezer for at least 30 minutes to set.
  • Cut and serve, or store into the freezer for up to about 2 weeks. If you plan on storing these, then try to use an air tight plastic or glass container. I typically store bars in the freezer, but it can be stored for a shorter period of time in the bottom of your refrigerator.
Add the dry ingredients

Add the dry ingredients

Add the dates and raisins and process

Add the dates and raisins and process

Mixture should look crumbly like this and should not be clumping. If clumping, then do not add the applesauce

Mixture should look crumbly like this and should not be clumping. If clumping, then do not add the applesauce

Organic applesauce can be found at Costco

Organic applesauce can be found at Costco

After adding the applesauce and processing, the mixture should clump like this.

After adding the applesauce and processing, the mixture should clump like this.

Take out of the food processor and into a mixing bowl with the chocolate nibs or chips

Take out of the food processor and into a mixing bowl with the chocolate nibs or chips

Add in the oats 1/3 cup at a time

Add in the oats 1/3 cup at a time

The resulting mixture should be firm and less sticky. When it is firm, it is time to set

The resulting mixture should be firm and less sticky. When it is firm, it is time to set

Press into an 8x8 pan

Press into an 8×8 pan

Superfood Energy Bar Remade

Superfood Energy Bar Remade

Oil Free Pesto? (Raw, Vegan, Paleo)

Can a pesto be good with the absence of oil? I wondered if anyone had ever done it, and if it could everything an oily pesto is and more. And guess what? I found one. If you’re looking for a good dinner recipe that can be made in 10 minute or less, look no further…

The Detoxinista is a treasure trove of healthy recipes, and this is one of them. The recipe can be found here. It is so tasty!

Tips:

  • This recipe is rather tangy. If you want a more mellow taste, then use more zuchini. I used about 1 1/4 cup instead of one cup.
  • If you have trouble finding zuchini, then your store may have a different name for it. At my local Sprouts Farmers Market, it’s called Italian Squash.
  • Get creative with your plate! I added shaved baby carrots, dehydrated tomatoes (sun dried tomatoes will also work), and avocado. You can also top with nuts and if you are not vegan, add chicken. Yum!
Fresh basil from Whole Foods

Fresh basil from Whole Foods

Basil, walnuts, zucchini, water, lemon juice, salt into the food processor.

Basil, walnuts, zucchini, water, lemon juice, salt into the food processor.

The pesto got all over my food processor! I set it on high for about 1-2 minutes

The pesto got all over my food processor! I set it on high for about 1-2 minutes

I got my Julienne tool from Bed Bath and Beyond for under $10.

I got my Julienne tool from Bed Bath and Beyond for under $10.

Simply set the zucchini on a cutting board and run the julienne tool over it.

Simply set the zucchini on a cutting board and run the julienne tool over it.

Viola! 5 Minute Basil and Walnut Peso with zucchini noodles, shaved baby carrots, sun dried tomatoes, and avocados.

Viola! 5 Minute Basil and Walnut Peso with zucchini noodles, shaved baby carrots, sun dried tomatoes, and avocados.

Chocolate Cream Caramel Squares Remade (Raw, Vegan, Paleo)

IMG_2835 IMG_2836 IMG_2837Everybody needs something sweet. And sometimes an energy bar doesn’t cut it. Switching to a raw diet doesn’t mean we can’t have something decadent every once in a while. And these bars are definitely decadent. A chewy almond crust base, with a caramel center and chocolate cream top, oh my!

I found this recipe from This Rawsome Vegan Life. Only, I when I ate it, I scraped off the chocolate top. I decided to try and reformulate the topping to something I liked better, and this is the result.

Chocolate Cream Caramel Bar

Follow the recipe for the crust and the caramel center.

Ingredients for the chocolate cream:

  • 1 1/4 cup of cashews (soaked)
  • 1/4 cup of coconut oil (at room temperature)
  • 1/4 cup of agave
  • slightly less than 1/4 cup of refrigerated applesauce (unsweetened)
  • 1 tsp vanilla extract
  • 1/3 cup of raw cacao or unsweeted cocoa (start with 1/4 cup and add as needed)

Crust:

For the crust, combine the almonds and dates. I used almonds without skins, but it doesn't matter

For the crust, combine the almonds and dates. I used almonds without skins, but it doesn’t matter

Process on low speed until the dough looks like this

Process on low speed until the dough looks like this

Press the dough into a bread pan and place in the freezer

Press the dough into a bread pan and place in the freezer

Caramel Center:

To make the cashew butter, add 1 cup of cashews in your food processor

To make the cashew butter, add 1 cup of cashews in your food processor

Blend on high speed

Blend on high speed

You can see that some of the nuts are stuck. Stop and scrap down the sides. I recommend with a spoon

You can see that some of the nuts are stuck. Stop and scrap down the sides. I recommend with a spoon

As cashews turn into cashew butter, you will see moisture trapped in the processor

As cashews turn into cashew butter, you will see moisture trapped in the processor

Keep processing the cashews

Keep processing the cashews

Cashew butter is ready when it looks like this

Cashew butter is ready when it looks like this

Add the dates and coconut oil and process

Add the dates and coconut oil and process

The caramel center is ready when it looks like this. Press into the pan with the crust and return the crust to the freezer to set

The caramel center is ready when it looks like this. Press into the pan with the crust and return the crust to the freezer to set

Chocolate Cream Topping:

Combine the cocoa, cashews, coconut oil and applesauce

Combine the cocoa, cashews, coconut oil and applesauce

Process until relatively smooth. Mine was not completely smooth. Taste here. If it's too sweet, then add more cashews.

Process until relatively smooth. Mine was not completely smooth. Taste here. If it’s too sweet, then add more cashews. If you want more chocolate flavor, add more raw cacao or cocoa powder

Spread the chocolate topping on the caramel center and put in the freezer to set.

Spread the chocolate topping on the caramel center and put in the freezer to set. I used a silicon spatula. If you want less topping, then use 3/4 of the mixture and save the rest to snack on later. It tastes too good to just throw away!

 

Coconut Bars in 5 minutes or less (Almost Raw, Vegan)

Chocolate Chip Coconut Bars

Chocolate Chip Coconut Bars

Light unsweetened coconut flakes were on sale a couple weeks ago at my local Sprouts Farmers Market and I thought, woohoo! and bought up 4 bags. But what to do with them… ?

I finally found a somewhat healthier coconut bar recipe on Chocolate Covered Katie’s blog, called what else but Coconut Crack Bars! The recipe can be found here. Only, I was also craving a little bit of chocolate, so I added in some chocolate chips. The best part about these bars is that they are only a little over 100 calories a serving if you add in the chocolate chips. I used these.

The best part, these take literally less than 5 minutes to make. Then you just let them set in your freezer and you’re done.

Add in the light coconut flakes, agave, salt, coconut oil and vanilla

Add in the light coconut flakes, agave, salt, coconut oil and vanilla

Combine in the food processor on low setting until they look like this

Combine in the food processor on low setting until they look like this

Move to a mixing bowl and add the chocolate chips (I used a little less than 1/4 cup). Use a mixing spoon and combine.

Move to a mixing bowl and add the chocolate chips (I used a little less than 1/4 cup). Use a mixing spoon and combine.

Use a small baking pan or plastic/glass container and press firmly. Mine were very gooey, so I couldn't use a spatula.

Use a small baking pan or plastic/glass container and press firmly. Mine were very gooey, so I couldn’t use a spatula.

Nut Meat (Raw, Vegan)

Nut meat with walnuts and baby Bella mushrooms

Nut meat with walnuts and baby Bella mushrooms

I should start by saying that I am generally not a fan of making vegan products resemble animal products. But I do miss having something other than salads, veggies and fruit for dinner all the time. Sometimes you just want something fuller, right? Vegan and vegetarian patties are a good substitute, but many of them use rice as their base and include products like corn, which I prefer not to eat. So when I stumbled on some recipes for nut meat, I was intrigued.

This is a modified recipe from the Nouveau Raw blog, which by the way, is one of the most informative raw websites out there today. It has a lot of great information on preparation, tools and techniques, and I often reference it’s pages when I’m doing things like soaking, making butters, and making flours.

Nouveau Raw’s Raw  Ground Nutburger with Substutions

My Ingredients:

  • 1/2 cup sunflower seeds (I did not soak and dehydrate them)
  • 2 garlic cloves (I sliced these and let the dehydrator dice for me)
  • 1/8 small onion
  • 2 tsps of Bragg’s (soy sauce replacement)
  • 2 cups baby Bellas
  • 1 cup soaked walnuts

Note: This recipe is great all by itself, but you can also put it in fresh bell peppers, or use lettuce as a wrap. Putting the nut meat in the dehydrator makes the meat have a drier texture, so it would prefer it more moist, then no need to put it in the dehydrator.