Raw Food Scotland. Recipes.

Transcription

1 Raw Food Scotland Recipes

2 Welcome to the Raw Food Scotland Recipe booklet! This booklet contains over 40 simple raw food recipes as featured on the Raw Food Scotland blog that I enjoy making time and time again. For those of you who follow my blog you ll be aware that I like to keep my raw food recipes nice and simple. That s why all the recipes in this booklet only require a blender or food processor and contain minimal ingredients. Even better, most can be made in minutes! You ll also find that a number of ingredients are optional so don t worry if you don t have everything to hand. Feel free to play around with the recipes and have fun! For further information visit the Raw Food Scotland website at Enjoy! Emma Couttie MacDougall Raw Food Scotland

3 strawberry coco milk ½ carton Dr Martin s Coconut Milk 6 strawberries 12 red grapes 2 bananas Add all the ingredients to the blender and blend until smooth and creamy. ultimate skin pleaser breakfast 1 cucumber, chopped ½ grapefruit juice only ½ grapefruit, chopped ½ lime juice small handful parsley Add the cucumber, grapefruit juice, lime juice and parsley to the food processor and process until well broken down. Put in bowl. Take the chopped grapefruit and add to the bowl. buckwheat porridge 1 cup buckwheat soaked overnight and rinsed well 1 tbsp honey pinch cinnamon 1-2 tbsp water as required ½ banana, chopped ½ apple, chopped Add all ingredients to the food processor. Process until a porridge consistency adding water if required. Spoon in to a bowl and add chopped banana and apple.

4 strawberry pudding 10 strawberries 2 dates 1 banana 1 papaya Add all the ingredients to the food processor or blender until smooth. Top with sliced strawberry. mango grape smoothie 1 punnet red grapes 1 juicy mango 1 big banana Add all ingredients to the blender and blend. Some delicious bits of red grape skin will float amongst your smoothie! Beautiful! bananamango 3 bananas 1 mango 1 medjool date Add all ingredients to the blender and blend until smooth.

5 wild green smoothie ¼ pineapple 2 kiwis 4 strawberries 3 handfuls wild greens (dandelion is great) 2 sprigs worth of mint leaves 2 cups water Add all ingredients to the blender and blend until smooth. green smoothie heaven 1 Grapefruit ½ punnet blueberries 3-4 sticks celery 1 cucumber 1-2 cups water 1 tsp vanilla powder 2-3 tbsp of Green powders (e.g. spirulina, chlorella etc.) 1 tbsp Hemp Protein Powder (optional) Add all ingredients to the blender and blend until smooth. perfect pear pudding 2 pears, chopped 1 small avocado, peeled and chopped 1 tsp cinnamon 1 tsp xylitol (optional) Put all ingredients in the food processor and process until a thick pudding consistency. Pour in to a bowl and top with blueberries and goji berries and a sprinkling of cinnamon.

6 strawbanana dessert 5 big strawberries 2 big bananas 1 big handful coconut chips enough water to get blender going Add all ingredients to blender and blend until thick and creamy. chocolate pudding meat of 2 coconuts ¾ cup coconut water 1 tbsp cacao powder 1 tbsp xylitol (or sweetener of choice) ½ avocado Blend in the blender or food processor until thick and creamy, mangoji pudding 2 honey mangoes 2 bananas 2 dates 2tbsp water handful of gojis Blend the mangoes, bananas, dates and water until a pudding consistency. Top with the gojis.

7 superfood pear pudding 2 pears 1 avocado 1 tsp purple corn pinch cinnamon 1 cup blueberries xylitol black mulberries goji berries bee pollen Blend the pears, avocado, purple corn, cinnamon, xylitol and half the blueberries in the food processor until thick and pudding consistency. Top with the mulberries, goji berries, bee pollen and remaining blueberries, blueberry gloop 1 punnet blueberries 1 pear 1 stick celery 1 tsp klamath blue green algae 1 tsp chlorella ½ orange juice Put all ingredients in your food processor and process until well mixed. MAgiCAl smoothie 1 handful coconut flakes 2 tbsp hulled hemp seeds 1 tbsp coconut butter 1 tsp lecithin 1 tsp vanilla powder 1 banana 1 tbsp maca 1 tsp chia seeds (optional) ½ litre of water Blend the coconut chips, hemp seeds and coconut butter with the water until well broken down. Add all the other ingredients and blend.

8 purple power pudding ¾ cup melted cacao butter ½ punnet blueberries 1 tsp xylitol 1 tbsp cacao powder pinch nutmeg powder pinch ginger powder pinch mixed spice powder 1 tsp hemp protein powder 1 cup water 5 drops orange essential oil 2 tbsp raisins Blend all ingredients then leave in the fridge for an hour to set. coconut free chocolate pudding 1 ripe avocado 1 ripe banana ½ tsp vanilla powder (or use extract) 1 tbsp coconut nectar (or use honey or agave or date paste) 1-2 tbsp choc powder (or sub with carob) 1-2 tbsp water to help mix if required water day for a daydream 1 cucumber, chopped 1 grapefruit, juice 20 red grapes Put in food processor and mix until well combined. Add all ingredients to the food processor and blend until a thick pudding consistency. Pour in to a bowl. Top with: 1 tbsp bee pollen chopped strawberries cacao nibs water beautiful day 1 cucumber, chopped 1 pear, chopped 1 small handful parsley 10 red grapes Process as before.

9 yer arse in parsley juice 1 cucumber 5 sticks celery ½ fennel 1 large bunch of parsley 1 handful spinach 3 sprigs of mint 1-2 pink grapefruits Juice all the ingredients or BLEND in your blender then strain through a nut milk bag or fine mesh cloth/sieve. chocolate ra ra raspberry hemp dream 125g raspberries 1 tbsp of cacao nibs 1 tsp xylitol (or other sweetener of choice) 1-2 cups hemp milk (make your own or use carton of Hemp Bliss) Blend well until everything is thoroughly mixed. black & blue breakfast 1 tbsp xylitol (or also use honey/agave etc.) 1 punnet blueberries ½ litre SPARKLING spring water 1 tsp vanilla powder 1 tsp purple corn powder (optional) 1 tsp blackcurrant powder Blend and enjoy.

10 sexual smoothie 3-4 cups hemp milk 1 punnet blueberries 1 tbsp goji berries 1 tbsp black mulberries 1 tbsp xylitol (or sweetener of choice) 1 tbsp blackcurrant powder 1 tsp purple corn 1 tsp lecithin 1 tsp vanilla powder Blend all ingredients and enjoy! bloody orange-gasmic 1 blood orange 1-2 cups coconut milk 1 cup coconut kefir (or water kefir) optional 1 tsp vanilla powder 1 tbsp xylitol (or sweetener of choice) Blend all ingredients. chocolate buckwheat porridge 1 cup buckwheat soaked overnight and rinsed well 1 tsp choc (or carob) powder ½ tsp vanilla powder or extract 1 tbsp coconut nectar ½ cup nut milk (optional, you can use water) 1 tsp bee pollen Add all ingredients except the bee pollen to food processor and mix until porridge consistency. Top with bee pollen or superfoods of choice!

11 citrus dandelion smoothie ½ pink grapefruit 2 heaped tbsp goji berries (soaked for an hour in water or coconut water) large sprig of mint handful of dandelion leaves handful parsley ½ cucumber 1 cup of Dr Martin s Coco Water to blend or use water Blend and enjoy. sexy salsa 4 cherry tomatoes, halved 2 spring onion, chopped ½ avocado chopped 2 limes juiced ¼ red chilli, chopped 1 tbsp olive oil Add all ingredients to a bowl and mix well. sweetcorn soup 2 cobs sweetcorn red chilli juice of 1 lime small handful coriander 50g creamed coconut ½ medjool date 2 cups water Blend all ingredients together, top with a sprig of coriander.

12 curried guacamole 1 avocado 1 tomato 1 tsp curry powder 1 tsp bee pollen red onion 1 clove garlic, crushed handful of coriander Add all ingredients to the food processor and process until well combined. Enjoy with flax crackers or in romaine/nori wraps. thai sweet potato soup 3 sweet potatoes (peeled) red onion 1 small knob ginger juice of 1 lime 1-2 inches lemon grass 75g creamed coconut (not raw) 1 garlic clove 1 date 1-2 cups water as desired Blend all ingredients until smooth. thai sweet potato soup version 2 2 medium sweet potatoes (peeled) ½ avocado 1cm ginger 1 inch lemongrass 1 garlic clove 1 inch red chilli Blend and top with lime zest. 1 ½ limes juiced 1 medjool date 1 cup coconut milk, 1-2 cups water (to desired consistency).

13 zingy stardust 2 cups broccoli florets ½ lemon, juiced 2 tbsp olive oil Massage the broccoli florets in the lemon, salt and olive oil. In a bowl mix: 1 lemon, juiced 2 limes, juice 1 tbsp raw honey 1 tbsp olive oil 1 tsp ground coriander 1 tsp paprika 1 tsp cumin 1 tbsp chopped mint Mix the broccoli florets in the mixture. Add other chopped veggies of your choice and some avocado. besto pesto 2-3 cups basil ½ cup soaked almonds (overnight is best) 1 garlic clove 2-3 tbsp olive oil (cold pressed) Process in the food processor. Add pesto sauce to spiralised courgette or cooked pasta. sweet potato soup with coriander pesto 2 sweet potatoes, peeled ¼ avocado 2 tomatoes ½ date garlic clove ¼ onion handful coriander Blend to make soup. Pesto: 2 cups coriander 1 cup basil 2 sprigs mint 2-3 tbsp olive oil Place all ingredients in food processor and mix until well combined. Add a dollop to the soup. Save the rest in a jar in the fridge.

14 chilli and lemon courgettie 1 courgette, spiralised ¼ red chilli, chopped finely ½ cup basil, chopped finely ¼ cup mint, chopped finely ½ lemon, juice Mix all the ingredients together well. This recipe works best if you leave the dish to marinade for an hour or two. citrus courgetti with walnuts 1 courgette spiralised ½ lemon, juice zest of ¼ lemon, 1 handful walnuts, crushed 3 spring onions, sliced thinly 1 tablespoon olive oil Mix together all the ingredients. Consider leaving to marinade for an hour or two. wild garlic pesto 1 large handful wild garlic, 1 tablespoon hulled hemp seeds 2 tbsp olive oil pinch of salt Process in food processor until well combined and mix in to a large bowl of salad.

15 red pepper and herb noodles 1 courgette spiralised 1 red pepper juice of 1lime 1 clove garlic pinch of salt 1 tsp mixed dried herbs 2 tbsp olive oil Blend the dressing ingredients together and leave to marinade (overnight is best) Add to spiralised courgette when ready to serve. powerhouse salad 4 cherry tomatoes ½ cucumber, chopped 1 big handful dulse, torn ½ teaspoon kelp powder 1 tsp Sea Greens 1 tsp Crystal Manna 2 tbsp Hemp Oil 1 tbsp hemp seeds (hulled) ½ lemon juice 3 tbsp ground flax seeds ½ avocado, sliced 2 tbsp nutritional yeast Mix all ingredients together in a big bowl. supersalad bag of watercress, spinach and rocket One head of fennel, chopped cucumber, chopped ½ cup capers ½ cup China Rose Sprouts (any sprouts will do) 2 tbsp hemp seeds shelled 1 tbsp klamath lake algae ½ apple, chopped 5 raw olives, chopped handful of DULSE 1 sprig chopped mint leaves 1 handful chopped coriander leaves Dressing: ½ avocado ½ lime juiced water to blend Add all ingredients to a bowl. Blend dressing together and pour over salad.

16 kelp noodles ½ packet of Kelp noodles (soaked in water with citrus juice for at least 2 hours), 1 spiralised courgette 6 olives sliced ½ cup capers ½ cup alfalfa sprouts 3 tbsp raw pesto Mix all the ingredients thoroughly in a bowl. squash pate vegetable pate 2 cups butternut squash, peeled and chopped 1 small handful parsley ½ onion 1 cup sunflower seeds, soaked 8 hours 2 tbsp olive oil 2 tbsp lemon juice 2 tbsp tamari or pinch salt to taste 1 tsp cumin ¼ red chilli 2 cloves garlic Add squash to food processor and pulse until well broken down. Add remaining ingredients and mix until well combined. This mix is good for stuffed peppers. 2 carrots, chopped 2 tomatoes 1 yellow pepper 1 cup almonds, soaked 8 hours 1 lemon, juiced 1 tsp cumin 1 small handful coriander Add ingredients to the blender and blend until smooth. If you prefer you can use your food processor and mix until slightly chunky. olive tapenade 1 cup pitted black or green olives 2 tablespoon capers 2 tbsp olive oil 1 tbsp lemon juice 1 tbsp basil chopped finely (½ dried if no fresh) 1 clove garlic, crushed and black pepper to taste Add all ingredients to the food processor and process until well combined. Serve on flax crackers or in nori/romaine wraps.

17 I hope you enjoy getting to grips with these simple recipes. If you have any questions at all about the recipes in this book please contact me at Enjoy! All rights reserved. Please ask permission before using these recipes on a website or publication.