Raw Foods Demo Recipes and Notes


I was asked to put together a Raw Foods Demo for a Women’s Empowerment Seminar (put on by Allegra Lucas of Soul Spectrum Coaching)…

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…and I admit I was at first a bit intimidated… I had been teaching a lot of kids classes and hadn’t taught an adult class in a long time!

So I took some time, went through my recipes, and while trying to find intricate raw food recipes that would impress all the powerful women that were scheduled to attend; I had an epiphany. “I don’t want to impress them with how difficult this is! I want to impress them with how easy it is to incorporate raw foods into our diets!” And with that in mind, I picked out the easiest and most delicious recipes I already was used to making at home for myself and my family.

My recipes and demo were a hit, and I’m looking forward to working more with events like this.

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Scrumptious Basic Sauerkraut

  • 1 head green cabbage
  • 1 tablespoon sea salt
  • Large jar
  1.  Thinly slice or shred cabbage, discarding core. Toss with salt and allow to sit until cabbage appears moist and wilted, about 30 minutes. If you are adding any more vegetables do it now!
  2. Working in small batches, push cabbage tightly in jar or fermenting vessel, making sure that no air bubbles remain, and that the liquid from the cabbage leaks out and covers the top.
  3. Put flat object on the top of the kraut and weigh down with a heavy object of choice so the kraut stays submerged under the liquid. Cover with a clean cloth, secure with a rubber band, and store in a cool dry place.
  4. Check every one or two days and put in fridge when consistent with your personal tastes. If liquid evaporates add a bit more. If mold or scum develops, it is probably fine, but consult your resources.*
  5. Note: *For all your fermentation questions I recommend Wild Fermentation (the book) or Wildfermentation.com

Spicy Coconut Avocado Soup makes four servings

  • 1 avocado
  • 1 cup coconut milk
  • 2 cups water
  • 1 teaspoon fresh ginger
  • 1 small clove garlic
  • 1 tablespoon miso
  • 1/2 teaspoon cayenne pepper (or part of a hot pepper)
  • 1/4 cup cilantro leaves
  • Juice of 1/2 lime
  • sea salt (Himalayan or Celtic preferred) and pepper to taste
  • blender 
  1. Add all ingredients to blender and blend well! Adjust flavors as needed. If soup is too thick add more liquid. Consume within two days. Best if chilled for a few hours and then eaten immediately.

“Imagine if we had a food system that actually produced wholesome food. Imagine if it produced that food in a way that restored the land. Imagine if we could eat every meal knowing these few simple things: What it is we’re eating. Where it came from. How it found its way to our table. And what it really cost. If that was the reality, then every meal would have the potential to be a perfect meal. We would not need to go hunting for our connection to our food and the web of life that produces it. We would no longer need any reminding that we eat by the grace of nature, not industry, and that what we’re eating is never anything more or less than the body of the world. I don’t want to have to forage every meal. Most people don’t want to learn to garden or hunt. But we can change the way we make and get our food so that it becomes food again—something that feeds our bodies and our souls. Imagine it: Every meal would connect us to the joy of living and the wonder of nature. Every meal would be like saying grace.”

Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals


Amazingly Awesome Almond Milk  Makes three cups.

  • 1 cups raw almonds
  • 1 T raw honey
  • 3 cups Filtered water
  • pinch sea salt
  • Blender
  • Cheesecloth 
  1. Soak almonds covered for 12-48 hours in filtered water. If soaking longer than overnight change out water every 12-18 hours.
  2. Strain out water and place almonds in a blender with rest of ingredients. Blend for 30 seconds on high. Strain out almond pulp in a cheese cloth, cheese bag, (clean!) nylon sock, or whatever is on hand.
  3. Consume immediately for best results, within a day for good results, and definitely within 2-3 days. Throw away if taste or smell is off.

Cacao Ganache Raspberry Tart

 Crust

  • 1/2 cup Almonds, ground fine
  • 2 Tablespoons cacao powder
  • 1 Tablespoon Coconut Oil
  • 1 Tablespoon raw agave
  • Combine all ingredients and pat down into a ¼ inch layer in the mold ring

 Ganache

  • ½ cup Cacao powder
  • ½ cup raw agave
  • ¼ cup Coconut Butter, softened
  • 1 Pint raspberries
  1. Combine all crust components and pat crust into 3 ” ring mold to make a crust 1/4″ thick. Press hard to make solid.
  2. Blend all Ganache ingredients. Top the crust with a thin layer of Ganache, a layer of raspberries, then fill with ganache to 1/2″ from top of mold. Top with raspberries. Refrigerate until firm, carefully un-mold, pushing up from the bottom.
  3. Note: Recipe adopted from: http://www.rawmazing.com/cacao-ganache-raspberry-tart/

“He showed the words “chocolate cake” to a group of Americans and recorded their word associations. “Guilt” was the top response. If that strikes you as unexceptional, consider the response of French eaters to the same prompt: “celebration.”

Michael Pollan, In Defense of Food: An Eater’s Manifesto

All photographs by Darling Dear Photography.

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