Wrapped n Raw recipes for vitality.
Cooking and lifestyle lessons for health, vitality and happiness
Sample of foods prepared at Samantha's gatherings
Fruit wraps with vanilla and cashew cream
Stir Fry Portobello in rice paper cases
Japanese soba noodle salad surprise
Banana and coconut ice-cream with berry and chocolate topping
Apple n nut crumble with cinnamon butter
Pecan and pear pie with vanilla sauce
Fruit n nut pig-out with macadamia-date jam
Summer tomato soup with herb and fruit topping
Thai salad parcels with warm nut dip
Veggie and apple crunches with avocado nut topping
Fact is; there is no reason under the sun why you shouldn’t attend Samantha’s Art of Living Classes, well unless you are happy being unhealthy, lethargic, bloated and stressed.
Some Raw Food Delights to add to you recipe collection.
Pomegranate Cheesecake with Clementine Gelato
For the base
1 cup cashews
2 tablespoons agave
1/4 cup coconut oil
2 teaspoons vanilla extract
1/4 teaspoon celtic salt
2 teaspoons lemon juice
- First process cashews to flour.
- Add remaining ingredients and process again.
- Press into the bottom of a 9″ springform pan and place in fridge whilst working on filling.
For the filling
3 cups cashews, soaked for 1 – 2 hours
1 cup coconut oil
1/2 cup lemon juice
2 tablespoons vanilla extract
1/2 teaspoon salt
3/4 cup agave
1 1/2 cup pomegranate juice
1/2 cup beetroot juice (optional, just for colour)
- Blend all ingredients in a high speed blender under smooth.
- Pour on top of the base.
- Place in the freezer to set. Once it’s set, the cheesecake can be moved to, and stored in, the fridge until ready to eat.
For the Clementine Gelato
2 cups cashews
1/2 cup coconut butter/oil
1/4 cup agave nectar
1 teaspoon vanilla extract
3 cup almond milk*
1 cup clementine juice
2 teaspoons clementine zest
Pinch celtic salt
- Blend all ingredients in a high-speed blender until smooth. Taste for sweetness, you may need to add extra agave if your clementines weren’t that sweet.
- Pour mixture into a rectangular container and place in the freezer to set. Once set, pass through a juicer with a homogenising attachment on. Alternatively, you can pour the mixture (unfrozen) into an ice-cream maker.
*Almond milk is made by blending 1 cup of almonds with 3 cups of water, and straining through a nut milk bag or sieve.
Marbled Chocolate & Orange Tavoletta
For the crust
3/4 cup carob powder
1 cup almonds
1/2 cup dates
4 tbsp coconut oil
2 tsp vanilla extract
2 tsp cinnamon
1/4 tsp salt
1. First process nuts, cinnamon, salt and carob powder into small crumbs.
2. Add dates, coconut oil and vanilla extract and process again.
3. Press into the bottom of 9″ square pan and place in fridge whilst working on filling.
Note: Before making this chocolate you should place the grated cacao butter in the dehydrator to melt. Alternatively you can melt it in a bowl over another bowl of hot water.
For the marbling
1 cup cashews
1 tbsp agave
1/4 cup coconut oil
1/2 cup water
5 tbsp melted cacao butter
1. Mix all ingredients in a high power blender until completely smooth.
For the filling
2 cups cashews
1 cups orange juice
1 tbsp orange zest
2 cups cacao powder
1 & 1/2 cups grated cacao butter
2 tbsp vanilla
1 cups agave nectar
1. Mix the cashews, orange juice, orange zest, vanilla, and agave nectar in a vita-mix until smooth.
3. Add cacao butter and cacao powder, and blend again.
4. Pour chocolate mixture onto base and use a spatula to achieve a level surface.
5. Drizzle the marbling mixture over the top in lines using a plastic bottle or a spoon. Drag a toothpick across the top to create the marble effect.
Chocolate Raspberry Cake with Ginger Chocolate Mousse
Makes 4 cakes
For the base
1/4 cup oat ground into a flour*
1/2 cup cashew ground into a flour**
2 tablespoons cacao powder
2 tablespoons maple syrup
1/2 teaspoon vanilla extract
3 tablespoons water
1 teaspoon lemon juice
Pinch celtic salt
1 small pack of raspberries for the centre of the cake.
For the mousse
1 cup cashews
1/4 cup coconut oil
1/4 cup cacao powder
1/4 cup + 2 tablespoons maple syrup
1/2 cup water
1 tablespoon fresh ginger
1/2 teaspoon ground ginger
1 teaspoon lemon juice
2 teaspoons tamari/shoyu (optional)
Pinch celtic salt
For the decoration (optional)
1/2 cup raspberries
1 tablespoon maple syrup
1 teaspoon lemon juice
*Oat flour is simply raw oats that have been turned to flour in a coffee grinder or Vita-Mix.
**Cashew flour is made by grinding cashews in a food processor until they turn to crumbs. You don’t need it as fine as the oat flour.
Method
- In a large bowl: mix all the base ingredients, thoroughly.
- Place a metal ring***, approximately 3″ (7cm) wide and at least 2″ (5cm) tall, on a dehydrator tray and non-stick dehydrator sheet. Dividing the mixture into 4, place one part into the bottom of the metal ring and spread evenly. Repeat this until you have 4 bases.
- Dehydrate at 115 degrees F, for 2 hours. At this point you should be able to transfer the bases to a dehydrator tray without the Paraflexx sheet; allowing them to dry for a further 8 hours.
- Blend all mousse ingredients in a high speed blender until smooth and set aside.
- Take your bases and place the metal ring back over one of them. I like to line the inside of the ring with non-stick paper; I find this aids in the removal of the ring at the end.
- Arrange some raspberries at the bottom of the ring, covering the whole of the base. You can then cover them with one quarter of the mousse.
- Repeat this with the other bases. This can be done using another 3 metal rings; or you can leave the cake you have just done in the freezer for a few minutes, by which time it will be firm enough to remove the metal ring.
- You can decorate the cakes however you like, but for the decoration in the picture I blended all the decoration ingredients, and used a spoon to drizzle that mixture onto a Paraflexx sheet. I then dehydrated it for 24 hours at 115 degrees F on the sheet, and a further 24 hours without, until crispy.
- Instead of doing that, to save time, you can just top with more raspberries and a dusting of cacao powder.
*** The metals rings I used can be bought from most cook shops in a variety of sizes.
Pink Nori Sprout Rolls
Pink Sauce
1 cup cashews
1/2 cup water
1 raw beetroot, peeled
2 teaspoons lemon juice
1/2 teaspoon salt.
- Blend all ingredients in a high-speed blender.
Assembly
Nori sheets
Selection of sprouts including alfalfa
- Place a nori sheet shiny side down on a chopping board.
- Load up with a selection of your favourite sprouts.
- Spoon a generous amount of the pink sauce over the ingredients.
- Place more sprouts on top of pink sauce.
- Roll up the whole thing and cut into 2. Serve immediately a small bowl of the pink sauce and some greens and sprouts to decorate the plate.
This is a great way to make a lot of alfalfa sprouts taste good!
Note: the idea is not to roll a tight sushi type nori roll; it can be rolled fairly loosely and enjoyed as a wrap rather than in small bites.
Broccoli in Hoisini Sauce with Parsnip “Rice”
Serves 1 – 2 people
5c (500g/1.2lb) small broccoli florets
2 tablespoons lemon juice
3 tablespoons olive oil
1 tablespoon tamari
- Mix all ingredients together a in large bowl and massage with your hands until the broccoli becomes softer, then leave to stand for 10 minutes.
- Transfer the broccoli to a non-stick dehydrator tray and dehydrate for 4 hours at 105 degrees F. You may find it useful (but not essential) to turn the tray around halfway through as the broccoli closest to the fan will dry quicker.
For the sauce
1/4 cup tahini
1 teaspoon lemon juice
1 teaspoon yacon syrup or agave
1 teaspoon apple cider vinegar
3 teaspoons tamari
1/2 a garlic clove
1/2 a small de-seeded chili
1/2cm cube of fresh ginger
- Blend all ingredients in a high-speed blender.
- Mix with dehydrated broccoli when ready to serve
- Serve with the parsnip “rice”
For the parsnip “rice”
1.5 cups (275g/10oz) peeled parsnips
1.5 tablespoons pine nuts
1 tablespoon macadamia nuts
1 tablespoon light miso
1 tablespoon cold-pressed sesame oil
3 spring onions, finely chopped
- Grind all ingredients, except the spring onions, in a food processor until fluffy and rice-like.
- Transfer to a bowl and stir in the chopped spring onions
Chocolate Torte With Whipped Cashew Cream
The base
1/2 cup cashews
1/2 cup pecans
1 tablespoon coconut oil
1 tablespoon melted cacao butter
1 teaspoon agave
1 teaspoon lemon juice
- Pulse all ingredients in a food processor until they bind.
- Press into a 9″ springform cake pan and place in the fridge to set.
For the filling
1 cup Irish Moss paste*
1 cup cashews
1 1/2 cups cacao powder
3 cups grated or chopped cacao butter which has then been melted
1 cup agave nectar
1/2 cup water
1 tablespoon lemon juice
1/2 teaspoon tamari
1 teaspoon vanilla extract
- Blend all ingredients in a high-speed blender until smooth and pour on top of the base.
- Leave in the fridge to set.
*Irish Moss paste can be made by soaking 1 cup Irish Moss in water for 3 – 5 hours and rinsing THOROUGHLY until rinse water turns clear (there’ll be a lot of sand in the moss). Then blend the rinsed moss with 2 cups pure water in a Vita-Mix until completely smooth. Leave to set in the fridge if not using straight away.
Chef’s tip: Add 1 drop of peppermint essential oil to the filling mixture for a mint chocolate variation.
For the cream topping
1 cup cashews, soaked for 2 hours or more
1/2 cup water
3 tablespoons Irish Moss paste
1/2 teaspoon vanilla extract
1/4 cup agave nectar
1 teaspoon lemon juice
Pinch salt
1 tablespoon macadamia oil (optional)
- Blend all ingredients in a high-speed blender until smooth.
- Serve with chocolate torte and fresh berries.
Avocado Lime Soup
2 avocados
3/4 of a medium cucumber
1 stalk celery
Juice of 1 lime
Small handful of fresh coriander (cilantro)
2 teaspoons cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1 teaspoon tamari
1 cup water (if wanting warm soup use hot water)
Sour cream and chopped chives to garnish
- Blend all ingredients, except the sour cream and chopped chives in a high-speed blender until smooth.
- Transfer to a serving bowl and garnish with sour cream and chopped chives.
Sour cream
1 1/2 cups cashews
2 tablespoons lemon juice
1 tablespoon + 1 teaspoon apple cider vinegar
1 cup water
1/2 teaspoon salt
- Blend all ingredients in a high-speed blender. Add a little extra water one tablespoon at a time if you’re having trouble getting the cashews smooth.
- Transfer to a bowl or squeezy bottle keep refrigerated. Will firm up a little in the fridge which makes an excellent dip for crudite.
Mini Flax Pizza Bites
Flax Cracker Base
Either use your own flax cracker recipe, flax crackers you already have, or use this recipe.
1/2 cup flax seeds
1/2 cup flax meal
6 medium tomatoes
1 cup sun-dried tomatoes, soaked 2 hours or more
1 tablespoon lemon juice
1/4 cup fresh basil
3 tablespoons dried Italian herb mix
3 medium onions
1 clove garlic
- Grind all ingredients in a food processor
- Spread evenly and thinly over 2 Paraflexx dehydrator trays, right to the edges and then use a knife or spatula to score into individual squares .
- Dehydrate at 105 degrees for 3 hours then invert onto another mesh dehydrator tray to finish drying in the dehydrator for a further 10 – 18 hours.
Pine Nut Cheese Spread
1/2 cup pine nuts
1/2 cup macadamias
2 teaspoons lemon juice
1/4 teaspoon salt
2 teaspoons nutritional yeast
1/4 cup water
- Grind all ingredients in a food processor.
Tomato Sauce
4 medium tomatoes, de-seeded
1/4 cup sun-dried tomatoes, soaked 2 hours or more
1 soft date
1 clove garlic
2 teaspoons olive oil
1 tablespoon fresh basil
1 tablespoon dried oregano
2 teaspoons lemon juice
- Blend all ingredients in a high-speed blender until smooth.
Pesto
2 cups basil, tightly packed
1 tablespoon minced rosemary
1/4c pine nuts
1T olive oil
1/4t celtic salt
2t lemon juice
- Pulse all ingredients in a food processor until broken down, but leaving some texture to the finished pesto.
Assembly
- Start with the flax cracker as a base to which you’ll add a layer of the nut cheese spread.
- Next comes the tomato sauce and then top off with some pesto.
- Garnish with olives, capers and a sprinkle of Italian seasoning.
Creative Variation: This recipe works great using marinated whole mushrooms as a base instead of flax crackers.
- Marinate 12 mushrooms in 1/4c tamari and 1/4c olive oil for 2 hours or more.
- Fill the mushroom caps with the nut cheese, tomato sauce and pesto. Going heavier on the amount of pesto works really nicely with mushrooms.
- Once the mushrooms are stuffed, place in the dehydrator at 105 degrees F to warm through for 1 – 2 hours.
Pine Nut Lemon Sauce
1 cup of Pine nuts
½ cup water
Juice of ½ a lemon
1 small Roma tomato
Pinch of Celtic Salt
Can do’s - Little fresh chopped chili if desired
Same with garlic
Add any fresh herb you like such as basil, coriander or mint
Blend altogether until thick and creamy.
Stir in fine chopped herbs, chili or garlic if using.
Goes great as a dip or spread on lettuce leave as top with with-ever you like to make a brilliant and easy wrap.
Vanilla Cream
Couple of drops of vanilla extract
½ cup fresh coconut water (can use some pulp if desired)
1 cup of pine nuts
Pinch of Celtic salt
Tablespoon or more Agave nectar
Pinch of mixed spice or just cinnamon
Blend altogether for an amazing vanilla cream that goes with any dish you like, particularly great with fresh fruit or any of the pie recipes.
Can do’s -You can even blend with a banana and make the best smoothie ever or freeze into ice block trays for a nutritious treat for the kids, and dad of cause. Way better that anything from the supermarket.
* Creative variation -If you blend strawberries (6-10) with the pulp of a young coconut and a few mint leaves with this mixture then pour through the juice of ½ a lemon you will have a strawberry cheese cake like mixture that works well in the pecan pie base. Yummmo!
Pear Pie
4 ripe pears
1 teaspoon of vanilla extract
Pinch of mixed spice or just cinnamon
Blend all together then stir through the Vanilla Cream or pour over top once poured pear mixture is poured over Pecan Pie Base.
Garnish with strawberries or other fruit of choice.
Pecan Pie Base
2 cups of soaked Raw Pecan Nuts.
Agave Nectar to taste, about 4 tablespoons
Pinch mixed spices
Pinch Celtic Salt
1 teaspoon of Vanilla extract
Note: Soak Pecans overnight and discard water before blending
Blend all until dough like.
Press into pie dish and set in freezer for 1 hour before pouring filling in.
OR
Place on crease proof paper and press into pie dish the same, however once molded to bottom of dish lift out and place in dehydrator for 12 hours to make a Crunchy Nut Pie Base
* Creative variation – This mixture can be rolled into balls and eaten or if dehydrated for 12 - 18 hours crumbled over any pie recipe or fruit salad as a dam good breakfast meal
Pear and Mushroom Soup
2 ripe pears
1 cup of chopped button or Swiss brown mushrooms
1 small red capsicum
2 – 3 tomatoes
Little fresh mint leaves
Hand full of fresh rocket leaves
¼ cup of cold pressed / extra virgin olive oil
Good splash of Braggs liquid amino acids
Good pinch or more of Celtic Salt
Blend all in blender and serve as soup or veggie drink.
Can do’s – Before serving as a cold soup stir in chopped avocado and sprinkle fresh herb of choice such as basil or coriander.
* Creative variation – This mixture can be used as a fresh salad dressing by adding a little lemon juice or Apple Cider Vinegar.
Mango and Pawpaw Ices
1 large Mango
½ - 1 red Pawpaw
2 table spoon liquid Coconut oil
Blend all and pour into small ramekins or icy-pole trays and freeze for a few hour then serve.
Even the big kids like em!.
* Creative variation – You could add coconut pulp or banana just for variation. This mixture can also be had as a smoothie or poured over fresh fruit salad.
Date and Coconut Rolls
2 -5 cups Fresh high quality dates, loose from supermarket are best.
½ cup of Dried desiccated coconut.
Pit dates and blend to a very thick paste.
Take spoonful of mixture and roll into balls and then roll in the coconut.
That’s it, there ready to eat or use for snacks.
* Creative variation – This mixture could dehydrated and used as Date and Coconut wraps. I like to add soaked ginger to the mix and roll them around banana or any fruits you like including fruit salad. Excellent with Cashew Cream.
Cashew Cream
1-2 cups Raw Cashew Nuts soaked over night,
Tip soaking water from cashews and save.
Use enough water to just cover the cashews in the soaking bowl.
‘Barmix’ the cashews with a little of the water.
Add more of the water if needed to get the right consistency
Once blended add a little vanilla extract and Agave Nectar if desired.
Serve with anything you like
* Creative variation – If you place some Cashew Cream in a ramekin, pour a little Agave out the top and sprinkle with nutmeg it tastes just like a rice pudding, seriously!
Thai Coconut Soup
Soup Base
2 young Thai fresh coconuts
3 ts tamari
1 small chili pepper
1 Ts olive oil
1 Ts curry
Lemon grass
1/2 avocado
Open the coconut and pour the coconut water in the blender.
Cut the coconut in half and remove the flesh from the coconut, put it in the blender as well.
Add the rest of the ingredients
Soup base filling suggestions
1 tomato
1 bunch of coriander/ cilantro
1-2 Portabello Mushrooms chopped
Few leaves of mint
1/2 avocado
Coconut n Cashew Ice cream base
2 cups raw cashews , soaked in filtered water for 4 hours (or more)
2 cups young coconuts pulp
1 cup of the coconut liquid, or more as needed
1/4 cup agave nectar (preferably raw!)
1/4 cup coconut butter or 1/4 cup cold pressed / extra virgin coconut oil
2 tablespoons vanilla extract
1/2 vanilla bean , seeds of (or double your vanilla extract)
1/2 teaspoon celtic salt
Directions:
Blend all ingredients (except cashews and approximately 1/2 the water) until creamy and smooth.
Add coconut water as needed to keep the mixture circulating through the blender.
Lastly add the drained cashews and blend till smooth again and a lot of air is whipped into the mixture.
Whip it up good in the Blender and pour it into little cups and freeze as is.
If I’ve put enough coconut oil/butter into the mix, it will be plenty creamy and spoonable out of the freezer.
Creative Variations.
For chocolate variety I add raw cacao powder until it’s chocolately enough for your taste.
Another variation is adding fresh peppermint leaves and stirring in raw cacao nibs for mint chocolate chip.
You can also add any kind of fruit, such as banana and mango or strawberries
Could even do rum essence and raisins for dad.
Rosewater or chai extract work too. Really up to your imagination what you do once the base is made.
Cinnamon Almond Butter Truffles
1 cup whole raw almonds (or 1/2 cup almond butter)
1/4 dried figs or dates chopped
1/4 cup dried coconut flakes (plus some for coating)
4 tablespoons honey or agave syrup
1/2 teaspoon cinnamon or mixed spice can be used.
1 teaspoon coconut water or fresh apple juice(optional) Just water can be used if others are not available.
Directions
In a food processor, combine almonds, figs or dates, 1/4 cup dried coconut
flakes, cinnamon spice and agave/honey. Blend until well combined. If the mixture seems
too dry to form balls, add a teaspoon of water and blend again in the food
processor.
Form balls of the size of a cherry, then roll in dried coconut
flakes to coat. Place in mini muffin liners. Keep in airtight container at room
temperature or in the fridge.
Creative Variations.
I have actually used this mixture as a pie base and it works well with pear and apple.
You could use the almonds once soaked overnight for a less crunchy base or ball.
