From ruby red raspberries to earthy dumplings with a difference, raw vegan chef Ani Phyo shows small treats can have a big impact. Ani shares two of her favourite recipes with Diary of a Vegan from her new bestseller: Ani’s Raw Food Essentials (see book for full recipe details).
CUSTARD TARTLETS
MAKES ABOUT 6 TARTLETS
To make tartlets, which are traditionally small pastry crusts, divide and press Basic Piecrust into the compartments in a tartlet pan to make individual mini pies. These tiny pies are filled with Whipped Cashew Kream, and topped with a variety of fruits for a beautiful display.
1 recipe Basic Piecrust (page 263), made with almond meal
2 recipes Whipped Cashew Kream (page 266)
Your favorite small fruits for topping each tartlet, such as 1 blackberry, 3 blueberries, 1 raspberry, or cacao nibs
Line the compartments of a tartlet or multiple brioche pan with plastic wrap first, then press the piecrust firmly into the pan. Remove by gently lifting up the plastic wrap.
Next, spoon the whipped kream into each tartlet. Top each tartlet decoratively with one type of fruit or the cacao nibs.
Serve immediately, or keep in the fridge.
Will keep for 2 or 3 days in the fridge.
KOREAN DUMPLINGS
MAKES 4 SERVINGS
Traditionally, to make dumplings, a shredded vegetable filling is enclosed in a circular wrapper that’s folded over the filling. It’s easy to make, but making your filling, then stuffing all your wrappers, can take a bit of time. This is a fun thing to do with friends and kids, as extra sets of hands will speed up your process.
WRAPPERS
1 recipe Tomato Wrappers (page 173), dehydrated as directed, cut into 16 squares about 31⁄2 inches across
FILLING
MAKES ABOUT 2 CUPS
1⁄2 cup Green Cabbage Kimchi (page 131), squeezed dry and sliced finely
(if you don’t have kimchi handy, see note below)
3⁄4 cup finely chopped lettuce, such as iceberg, bok choy, or romaine
11⁄4 cups finely chopped bean sprouts, or your favorite sprout
2 tablespoons finely chopped green onion (about 1 whole green onion)
1 tablespoon toasted sesame oil, for flavor, or raw if you prefer
Place all the filling ingredients in a mixing bowl and toss to mix well. Squeeze out all excess liquid completely before using. Make sure the filling is drained well, otherwise your wrapper will get soggy quickly.
Place a wrapper square in the palm of your hand, shiny side up. (The side that dehydrated against the Paraflexx liner needs to be facing upward.) Scoop 1 tablespoon of filling into the center of your wrapper, and fold and seal a pocket in the shape of a triangle. Then fold so that the two far edges of the triangle meet, and pinch together. See Mandu Making, page 238.
Serve with Soy Vinegar Dipping Sauce (page 239).
KIMCHI SUBSTITUTE: If you don’t have kimchi on hand, use . cup of shredded napa cabbage tossed with . teaspoon of Nama Shoyu or Bragg Liquid Aminos, a pinch of cayenne (to taste), 1 teaspoon of minced garlic, and 1 teaspoon of grated ginger. Set aside to marinate and soften for at least 5 minutes before using. Be sure to squeeze out all excess liquid before using.
Mandu Making
TO MAKE YOUR mandu, follow these easy steps:
- Make sure your wrapper is shiny side up. The side that was against the Paraflexx liner should face upward.
- Squeeze all excess liquid from your filling, the drier the better. Any moisture will damage your wrappers.
- Spoon a tablespoon of filling into the center of your square wrapper.
- Fold the wrapper in half to form a triangle, sealing in the filling, and secure the edges closed by pressing firmly.
- Join the corners of your triangle and secure into a ring shape by squeezing together. A drop of water on the corners will help to hold it together if needed.
Alternatively, instead of using dehydrated wrappers, which can tend to get soggy when filled with moist fillings, use very thinly sliced daikon radish. Set out at room temperature for 30 minutes to wilt and soften, then fill and fold over into a stuffed semicircle.
Find out more at www.aniphyo.com. Buy your own copy of Ani’s Raw Food Essentials here.
What makes a goji berry more nutritionally potent that an apple? Why is chocolate a certified love potion? Nutritionist David Wolfe shares some of the most life-supporting foods on the planet…
What are the best five superfoods and their benefits?
I have selected 20 of the world’s best superfoods and described their history and benefits in my book: Superfoods: The Food and Medicine of the Future
Goji Berry
A complete protein source, #1 in the carotene Zeaxanthin (orange-red pigment that supports healthy eyes), sesquiterpenes that increase the natural production of human growth hormone, rich in beta-carotene and liver cleansing betaine, one of the highest antioxidants sources known, #1 in Chinese medicine, delicious.
Cacao (raw chocolate)
#1 antioxidant food in the world, #1 magnesium/chromium/iron/manganese, rich in tryptophan, serotonin, and the bliss chemical anandamide, loaded with PEA (love chemicals), low in caffeine, high in theobromine (heart support), known to extend life.
Maca
This super-root from the Andes is known to contain 20 trace minerals, 17 amino acids, hormone pre-cursors, thyroid supporting compounds, and some essential fatty acids. Maca increases vigor in all ages and acts as an aphrodisiac when the endocrine system is topped up with maca nutrients.
Bee Pollen (not vegan)
This superfood is composed of 22 amino acids with higher amounts of the 8 essential amino acids than most high protein foods. Bee pollen is rich in B-complex, vitamin C, D, E, lecithin, cysteine, RNA, DNA, good calcium, magnesium, beta carotene, and selenium. Bee pollen reduces the production of histamine and lowers the allergic response. Bee pollen improves beauty as it helps clear acne and reverses aging and wrinkling. Athletes take it to increase strength, endurance, energy and speed; quicker recovery from exercise; return heart rate to normal; and to improves endurance for repeat exertion.
Camu Berry
The camu berry is an excellent source of calcium, phosphorus, potassium, iron, the amino acids serine, valine and leucine, as well as small amounts of the vitamins thiamine, riboflavin and niacin. Traditionally, camu has been used to support the immune system, maintain excellent eyesight, ward off viral infections, support strong collagen, tendons, and ligaments and decrease inflammation.
What are the best five superherbs and their benefits?
I am writing a book on herbalism at the moment. Here are some of my current favorites. These favorites shift slightly with the seasons and my location, nevertheless, they are fantastic superherbs.
Reishi Mushroom (spirit mushroom)
A tremendous shen (heart and aura) building herb known to the Chinese for 5,000 years. It’s immune modulating and is a great liver support herb, a heart tonifying herb (great for high blood pressure), and an adaptogenic. Reishi is one of the great providers for well-being on Earth. Reishi is found in forests all over the world.
Asparagus Root
The root of common asparagus is considered one of the greatest superherbs in Chinese Medicine and Ayurvedic Medicine. It nourishes the kidneys and lungs. It nourishes the sympathetic nervous system and builds bodily fluids. Asparagus root is a tonic, adrenal rejuvenator, anti-ulcerous and anti-inflammatory. The root of asparagus is also used in the treatment of nervous disorders, dyspepsia, diarrhea, dysentery, tumours, hyperdipsia, neuropathy and liver disease. This plant is reported to have immuno-modulating and antihepatotoxic and activities.
Chaga Mushroom
Perhaps the most powerful anti-cancer herb in the world. Chaga is the highest antioxidant food/herb substance in the temperate regions of the world. Its extraordinary concentration of non-polar polysaccharides as well as betulinic acid have been cited as the major source of its immune modulating activities. Chaga has anti-inflammatory properties. Chaga tea is my favorite tea of all time.
Pau D’Arco (Lapacho)
This delicious tree bark from the Amazon and jungles of Central America contains powerful anti-fungal compounds. Pau d’Arco effectively fights fungal infections such as candida as well as cancer. This bark reduces fevers, assists in healing ulcers and is also used for venereal and rheumatic disorders. It is especially useful for fungal and viral skin disorders — especially eczema and herpes. Lapacho multiplies the body’s production of red blood cells. Pau d’Arco tea is often combined with an anti-viral superherb Una da Gato (Cat’s Claw).
Ho Shou Wu (Fo-Ti)
This prepared root nourishes and tonifies the kidneys, liver, and the blood. It is a hair restoring tonic (fights baldness). This root builds and replenishes kidney, adrenal, and sexual energy as well as increases fertility. This longevity tonic contains antioxidants that help produce the super enzyme SOD (super-oxide dismutase).
I discovered vegan chef Christy Morgan on Twitter and instantly fell in love with her philosophy and her food. I asked the LA-based veganista, who has whipped up dishes for the likes of Alicia Silverstone, to share her journey, insights and one of her fave recipes…
How did you become the Blissful Chef?
I’ve been studying plant-based nutrition for about eight years and teaching for four. I came up with the name “The Blissful Chef” as a way to brand myself and create an image that people will remember. The name fits me well, because to feel bliss is to experience true happiness and spiritual joy. My life, business, teachings, blog, and whole existence is all about spreading happiness and joy to others through food, and helping them access their bliss.
What inspires you?
In life, I’m inspired by all of my amazing friends that do what they are passionate about everyday and those who have dedicated their lives to saving animals. With cooking, I’m inspired by the changing seasons and the different produce that is available throughout the year. I love gardening, and find growing my own food to be a fascinating process. I’m also inspired by different cultures. Often times I just open the fridge, see what’s in there and whip something up.
Your fave raw vegan treats?
I love raw vegan desserts because they are made with wholesome ingredients and they are so rich that I only need a little to be satisfied. If I eat baked desserts, like Uncle Eddies cookies for instance, I can literally eat the whole bag in one sitting. I love raw chocolate, Earth Cafe pies, and my Heavenly Raw Chocolate Mousse.
If you could recommend one thing about veganism to someone who’s not, what would it be?
Eating a healthy, balanced, plant-based diet I feel is the best thing for our minds, bodies, spirits and for the planet. But if you can’t go whole hog overnight, then start by having two plant-based meals a day (or as much as you can). Slowly start transitioning the “good” things into your diet, like whole grains and dark leafy greens, then start taking away the not-so-good things (meat, dairy, sugar, alcohol, processed foods). I have some great tips on my blog for making the transition that are extremely helpful and realistic.
The 80/20 Rule
This is the only thing that keeps me sane and not OCD about my diet. If you can eat super healthy 80% of the time, you can let yourself be a little naughty 20% of the time. Hold on now, I’m not talking about having hamburger and fries for that 20%, but if you are at a party or want to go out to dinner with your friends you can have something fried or a piece of cake with frosting. I don’t compromise as far as eating only vegan foods, but sometimes I do eat sugar or have more oil than I’d like to when I eat out. I’m human too! I just have a rule that at home I’m making the healthiest food possible, with wholesome organic ingredients, no oil and no sugar. That way I can relax when I go out with friends.
It doesn’t serve you or your health to be fanatical about your diet. But it is the most important tool that you have for creating optimal health free of physical pain and mental suffering. Your food choices will affect everything in your life, so choose them well.
Check out The Blissful Chef blog for more ramblings from Christy Morgan, natural food chef and educator, who continues to study plant-based nutrition with the best in the field, has cooked for Alicia Silverstone, and continues to be sought out for her accessible approach to nutrition and holistic living.
Follow Christy on Twitter @TheBlissfulChef.
Avocado, Strawberry, & Grape Tomato Salad
Strawberries are the most popular berry in the world. They go great in salads and as a compliment to a savory dressing like Balsamic Vinaigrette like in this recipe.
1 head butter lettuce, leaves torn or chiffonade
2 avocados
1 medium carrot, thin julienne
10 grape tomatoes, quartered
6 strawberries, ends cut off and sliced
1 cup yellow pepper, thinly sliced
Pinch of pepper and sea salt
Balsamic Vinaigrette
1 tablespoon olive oil
¼ cup balsamic vinegar
¼ cup fresh lemon juice
2-3 teaspoons maple syrup
¼-½ teaspoon sea salt
½ teaspoon black pepper
1 clove fresh garlic, sliced (optional)
Preparation
Blend dressing ingredients in a blender or whisk by hand. Toss salad ingredients together with vinaigrette right before serving.
You just have to browse the web or your nearest book store to see the world is obsessed with dieting. Yet if statistics are accurate, we’re not just tipping the scales, we’re on our way to breaking them. It has taken many of us years of restrictions and meal replacements to figure it out: diets don’t work.
From calorie counting to cutting out carbs, a Pandora’s Box awaits those who still dare to follow the latest diet craze. Yet achieving and maintaining your ideal figure is actually more simple than what we’ve been lead to believe—and it comes with a bonus: vibrant health.
There is one major requirement that’s needed on this path to ultimate wellness and the body we’ve all dreamed of: taking full responsibility. Taking charge and becoming our own nutritionist and not relying on big business to deliver a magic bullet that is nothing more than body-disruptive chemicals dressed in drag.
Perhaps it’s an assumption to say most of us were taught the same stuff in school, none of which covered off real nutrition and how to actually apply it. Yet, the lesson of nutrition is one of the most important life lessons we can ever learn. We also weren’t taught that nourishing ourselves is actually fun and can lead us to a full, love-fuelled life. A nourished, healthy body results in clear thinking, more energy and, for many, a channel to the divine. No pill could ever compete with that.
Enter Lars Gustafsson: author, speaker, life and nutrition guide. Born in India to Canadian parents, he grew up living an authentic mix of tribal and western life. “This upbringing,” he says “created a balance between the scientific passion of the west and the ancient wisdom of the Far East.”
For 23 years, Lars has explored nutrition, fitness and healthy lifestyles. As founder of the BodyMind Institute—a global enlightened school of learning—he teaches that nutrition is so much more than just the food we eat. It’s the total way we nourish our mind and body.
In 2003, Lars introduced The BodyMind Nutrition Certification online programs to meet an emerging demand for true to life systems, formulas and programs, creating the opportunity for people everywhere to discover and pass on a nutrition and lifestyle process that creates a personal discovery of balance in body, mind and spirit.
“I believe in the scientific method, that there are natural laws that govern our physical universe … yet in these 23 years I have often found the ‘unexplainable’ happening all around me,” Lars says. “These have created questions which led me to find hard scientific data that hasn’t found it’s way into the mass media or awareness of the masses.”
“Over these years I found that I needed to personally experience something in order to accept it as fact. In the end I have found that it is only through personal experience in the application of any information can you make your own informed decisions. Your own level of personal truth will grow according to your willingness to experience more.”
Most recently, Lars has teamed up with raw food nutritionist and expert David ‘Avocado’ Wolfe to deliver a program in raw food nutrition—a course that shares more than 15 years of David’s sought-after knowledge. With this course and other programs including 90 Day BodyMind Renewal and Sports Nutrition, the BodyMind Institute is changing the way we look at real nutrition, forever.
As a student of the BodyMind Raw Nutrition, the 90 Day BodyMind Renewal and the Nutrition I certifications, I wanted to reach out to Lars, to hear first hand how these online courses are bringing real nutrition to people at their own pace, in their own time. What I discovered is a man with a passion that goes beyond simply developing courses. Lars Gustafsson is making a difference, one person at a time through life-enhancing education that literally changes lives.
So passionate is he about reaching those who share his dream to make a difference, that with David Wolfe, Lars is offering free entry to the BodyMind Institute Level I BodyMind Nutrition Certification for those who sign up for David’s Raw Nutrition Certification. It’s a $1,500 gift, he explains, to reach those who also want to make a difference—to their own health, the health of others and the health of the planet.
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I was going to highlight some great blogs that are dedicated to raw chocolate in all its healthful glory. Perhaps there aren’t too many around or I just got too hungry during my search and gave up too soon. The latter is probably true.
Being Easter for some, I wanted to write something about chocolate, but, to tell you the truth, all I can think about is eating it. So, the best option I’ve decided is share a recipe from one of my fave and oft-visited raw food blogs, The Raw Chef. Oh, and a great book from David Wolfe that’s dedicated to this widely adored, yet sometimes misused, food: Naked Chocolate: The Astonishing Truth About the World’s Greatest Food
If you know of some great blogs that are all about raw chocolate, feel free to leave details in the comments!
For those who celebrate it, happy Easter… For those who don’t, who needs an excuse to eat something this delicious?
Chocolate Torte with Whipped Cashew Cream
For 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.
When my lovely friend Nikki over at Vegan Chickie posted this recipe on her site, I almost melted—just like the gooey raspberry sauce that tops this non-dairy masterpiece. Whipped up by her pal Sepia, this raw vegan cheesecake would, if you ask me, give any dairy-lover good reason to turn vegan and never look back.
To find more fab recipes, check out Nicky’s newly designed site right here: www.veganchickie.com. In the meantime, enjoy!
Ingredients:
For the Crust:
2 cups raw macadamia nuts
1/2 cup dates, pitted (medjools)
1/4 cup dried coconut
For the Cheese:
3 cups chopped cashews, soaked for at least 1 hour
3/4 cup lemon juice
3/4 cup agave nectar
3/4 cup coconut oil
1 teaspoon vanilla
1/2 teaspoon celtic sea salt (optional)
For the Raspberry Sauce:
1 bag frozen raspberries (or whatever berries you prefer)
1/2 cup dates
Method:
1. To make the crust, process the macadamia nuts and dates in the food processor. Sprinkle dried coconut onto the bottom of an 8 or 9 inch spring form pan. Press crust onto the coconut. This will prevent it from sticking.
2. To make the cheese, blend the cashews, lemon, agave, gently warmed coconut oil (do not use microwave), vanilla, sea salt (if using), and 1/2 cup water. Blend until smooth and adjust to taste. Pour the mixture onto the crust. Remove air bubbles by tapping the pan on a table. Place into the freezer until firm and then top with Raspberry Sauce.
3. Remove the whole cake from the pan while frozen, and place onto a serving platter. Defrost in the refrigerator.
I love eating out and especially if what I’m eating is going to contribute to great health! If you’re ever in LA, check out Planet Raw in Santa Monica—one of the best known raw vegan restaurants around. I’ve reviewed it to whet your appetite…
A NATURAL STATE If you hadn’t heard of raw food aficionado Juliano and happened to stumble upon his restaurant in LA’s famed seaside suburb of Santa Monica, you’d be forgiven for wondering where the grills and ovens are. Here, words such as bake, boil, steam and barbeque are left at the door of the nearest fast food joint. At Planet Raw, it’s all about food preparation that keeps nature’s (organic) food in its natural state, with life-giving enzymes kept fully in tact to give you a boost that, quite simply, no other form of food preparation could. Yet, it’s important to know that carrots and beans on a plate it’s not. Food here is prepared with loving care, with many ingredients spending long, lazy hours in food dehydrators before being whipped up into gourmet works of art at the instruction of the “guru” himself, Juliano.
GOOD TIMES While optimal health through good eating is obviously important at Planet Raw, this is one must-visit restaurant that also knows how to have a good time. From organic espressos to the wine and elixir bar, a night (or day) out with Juliano is guaranteed to put a spring in your step.
MENU FAVORITES Whatever your pre-conceived ideas are about raw food, be prepared to leave them at the door. The Planet Raw menu is packed with incredible flavors in a menu that literally has a dish for every taste—from the “bacon” western double burger, with its side of more-ish zucchini fries to the green curry pasta (made from zucchini) dripping with a Thai nut curry kream and topped off with coco-noodles. Dessert (which Juliano suggests you eat at the beginning of your meal for your health’s sake) is also an experience to behold. I say go for the chocolate parfait or the “best ever cheeze cake”.
THE LITTLE EXTRAS Planet Raw is more than just a restaurant with great food and friendly service. Here, you can sign up for Juliano’s raw food classes, his seven-day detox program and stock up on all sorts of healthy goodies from kombucha
(a cold Chinese tea packed with probiotics and natural vitamins) to the God of all food processors, the Vita-Mix
TIP For those who are serious about raw food, inquire about Juliano’s certified raw chef program, which is said to be one of the world’s best.
609 Broadway, Santa Monica, CA 90405, U.S.A
Phone (310) 576-3180
www.planetraw.net
Juliano’s butternut squash soup pic courtesy: Swellvegan.net
