table of contents 9 foreword 11 ingredients 14 equipment 15 substitutions, allergies,

Transcription

1 1

2 table of contents 9 foreword 11 ingredients 14 equipment 15 substitutions, allergies, modifications 16 tips and tricks 17 the meaning of signs 19 cookies & truffles 43 slices & roulades 57 puddings & drinks 71 cakes & pies 89 ice creams & sorbets 97 extras (basics) 103 bonus recipes

3 the meaning of signs by the recipes blender food processor food processor/blender dehydrator juicer you do not have a blender? The sign F/B means that you can use either a food processor or a blender. A lot of people think that for making raw food you necessarily need a blender, but this is not so. In almost every recipe you can use a food processor instead of a blender without a problem. When using a blender, you can usually stir all the ingredients at once. But when using a food processor, it is very important that you always mix dried fruit first and when it almost sticks together into a ball, gradually add the liquid. 17

4 apple truffles just like an apple pie MAKES 12 truffles 1 cup (80 g) dried apples 1/2 cup (62 g) dates 1/2 cup (72 g) raisins 1 small fresh apple 1/4 tsp cinnamon 1/4 tsp vanilla powder 1/4 tsp lemon zest, grated Re-creation of an apple pie in the form of truffles. It really tastes reminiscent of a real apple pie, but you will need a lot less time than to make a real pie. They are juicy and sweet! 1. First mix the dried apples, dates and raisins in the food processor. Process until well combined and finely chopped. Add the cinnamon, vanilla powder and lemon zest. Grate the apple and add it to the mixture. Mix again until well combined. 2. Form truffles advice To make the truffles even prettier, you can coat them with coarsely chopped almonds. NUTRIENT INFORMATION 1 truffle contains: 85.6 kcal, C: 14.8 g P: 0.4 g F: 0.09 g (96/3/1) 30 SIMPLE & LIGHT DESSERTS

5 35+ low-fat raw vegan recipes 31

6 blueberry slices MAKES: 12 pieces the base 1 cup (125 g) dates 1/2 cup (60 g) blueberries blueberry filling 2.5 cups (200 g) dried apples 1.5 cups (180 g) blueberries 1/2 tsp lemon zest, grated advice You can also use other fruits instead of blueberries, like raspberries, strawberries, cherries Simple and juicy blueberry slices can be cut in slices or cubes. They are the perfect choice when you wish for something fruity and refreshing. 1. THE BASE: Mix the dates in the food processor until well mixed and start to stick together. Gradually start adding the blueberries, while mixing continuously. Place in a cake model, 12 x 19 cm big. 2. BLUEBERRY FILLING: First mix the dried apples in the food processor, then gradually start adding the blueberries, while mixing continuously. Mix until a thick cream forms. At the end add lemon zest and mix again. Spread it onto the base and decorate. 3. Put it in the refrigerator for an hour or two, so it firms up a little bit more. NUTRIENT INFORMATION 1 piece contains: 81.3 kcal, C: 21.7 g P: 0.6 g F: 0.16 g (96/2/2) 52 SIMPLE & LIGHT DESSERTS

7 35+ low-fat raw vegan recipes 53

8 fruit»cereals«makes: 2 portions banana milk 2 bananas 2 cups (500 ml) of water 1/4 tsp vanilla powder»cereals«2 bananas 1/2 cup (45 g) dried mulberries 1/2 cup (74 g) blueberries 1/2 cup (61 g) raspberries 1/2 cup (72 g) raisins 3 dried figs 3 dried apricots This is one of my partner s favorite breakfasts, and he often eats a double portion of this recipe. There is not even a little bit of grain in it, which makes it easy to digest, and besides, grains and fruit are not the best combination. As you might know, grains are not optimal for the human body. These»cereals«consist of fresh and dried fruit and fresh banana milk with the addition of vanilla. 1.»CEREALS«: First prepare the cereals. Cut the bananas, apricots and figs into small cubes. Mix them with the mulberries, raisins, blueberries and raspberries. 2. BANANA MILK: It is best to make it ahead, so it doesn t go brown (due to oxidation). In a food processor or a blender, mix two bananas, water and vanilla powder. advice You can also make it with other fruits. Try a combination of apples, raisins, bananas, cinnamon and vanilla powder. NUTRIENT INFORMATION 1 portion contains: kcal, C: g P: 7.2 g F: 1.8 g (91/6/3) 60 SIMPLE & LIGHT DESSERTS

9 35+ low-fat raw vegan recipes 61