Summer Quinoa Salad

Summer Quinoa Salad

 Ingredients:

3 cups cooked quinoa

1 cup shredded carrots

1/2 cup diced green peppers

1 cup diced cucumbers

1/3 cup diced red onions

1/2 cup diced tomatoes

1 clove of pressed garlic

10 diced kalamata olives or to taste

 

Dressing:

3 Tbsp raw apple cider vinegar (we use Bragg’s)

2 tsp Italian seasoning

5 Tbsp Lemon juice

6 leaves of chopped fresh basil

Salt to taste

*Optional- Add 2 Tbsp of kalamata olive juice for a little more kick

Whisk all ingredients in a bowl and evenly pour over salad.

 

Directions:

Cooking Quinoa – The ratio is 1 cup of uncooked quinoa to 2 cups of water. Bring quinoa and water to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, approx. 15 to 20 minutes. Fluff with a fork, and let quinoa cool.

Mix together quinoa, veggies and dressing.

Let salad sit in fridge for at least 30 minutes to bring out the full blast of yummmmmmy flavor!

ENJOY!

 

Soaking & Sprouting Nuts and Seeds

Soaking & Sprouting Nuts and Seeds

SOAKING & SPROUTING

Why soaking and sprouting?

Soaking and sprouting your nuts, seeds and legumes might sound very new to you but it has been done for hundreds of years! Nuts, seeds and legumes were soaked in salt water and then dried out by the sun long ago.

Grains, legumes, nuts and seeds can be a terrific nutrient-dense snack or addition to a meal, but without proper preparation, can contain substances that interfere with the body’s ability to absorb nutrients.

Grains, legumes, raw nuts and especially raw seeds, contain moderate levels of phytic acid and enzyme inhibitors. Phytic acid is biologically necessary for the plant, as it helps safeguard the nut or seed until proper growing conditions are present and germination can occur.

These enzyme inhibitors prevent the seed from sprouting prematurely, but can cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation like gas and bloating, yuck!

Seeds and nuts store phosphorus as phytic acid and it becomes a phytate when it binds to a mineral. In the body, this process can stop nutrients from being absorbed in the digestive system and reduce the digestibility of these foods.

In other words, just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients. All plants contain phytic acid, but grains, legumes, nuts and seeds typically contain the highest levels.

 

What can you soak and sprout?

Most nuts, seeds and legumes can be soaked and sprouted. With the exception of flaxseeds, chia seeds and hemp seeds (hearts) .

 

How do you soak and sprout?

Step 1.  You will need a container or a bowl. Put your nuts, seeds or legumes into the bowl and pour warm water over until the content is completely covered. Add in a tsp of salt, lemon/lime juice or apple cider vinegar to help break down outer coating.

Step 2. Put a lid or cloth over nuts, seeds or legumes and let them soak over night. (8-12 hours.)

Step 3. First thing in the morning rinse them REALLY well in a strainer.

Step 4. Leave them in the strainer and place the strainer over the bowl. So the dripping liquid doesn’t leak on the counter.

Step 5. Rinse them really well 3 times a day for 2 days.

Step 6. On the night of the second day you should start to see cute little nubs forming or little tails. Put an air tight lid on container and place them in the fridge until you are ready to use them. Most will last in the fridge for about 3-7 days.

 

Simplified version:

If you are new to soaking and sprouting. Start slow and just get into the habit or soaking. Soak your beans, nuts or seeds over night and rinse in the morning. Place them in a air tight container and put them in the fridge until you are ready to use them.

 

* www.wellnessmama.com and tweaked a bit by Gina Primavera

Easy Sweet Potato Boat

Easy Sweet Potato Boat

Serving Size – 1 Person

Ingredients

1 Personal size sweet potato or yam

1 small ripe avocado or half of a large one

Homemade Salsa (click here)

*Optional – 3 tbsp black beans with cumin to taste

 

Directions

  1. Cook sweet potato or yam in microwave for 5-7 minutes or boil on low for 15 minutes or until desired softness
  2. Cut open sweet potato length wise.
  3. Cut open avocado, mash it up and scoop it onto sweet potato
  4. Add homemade salsa on top.
  5. *Optional: add cooked beans whole or blended with a pinch of cumin

 

ENJOY this hearty and super delicious recipe!

 

 

5 Minute Salsa

5 Minute Salsa

Chop, Chop, chop and throw everything into a bowl for a super easy, incredibly delicious, homemade salsa!

 

Ingredients

1 medium onion diced

2 medium tomatoes (or 1 large) diced

1/4 cup fresh cilantro

2 cloves pressed garlic

1 lime juiced or more to taste

pinch of cayenne pepper

 

Directions

Add all ingredients to a bowl and mix together. Throw on top of salads, sweet potatoes or use a dip with bean chips!

Tomato Basil Avocado Dressing

Tomato Basil Avocado Dressing

Super simple ingredients, tasty and so easy to make!! Enjoy your new favorite salad dressing. You’re welcome!

 

INGREDIENTS :

1/2 medium tomato

1 medium avocado

1/2 cup fresh basil leaves

1-2 cloves garlic

1 lime juiced

pinch of salt

* If you want a bit of a kick add a pinch of cayenne pepper 🙂

 

DIRECTIONS:

Throw all ingredients into the blender and blend until smooth. EASY PEASY RIGHT?!

Raw Banana Oat Cookies

Raw Banana Oat Cookies

Raw Banana Oat Cookies ( Oven or dehydrator options) 

Serves- 6 square cookies

 

Ingredients:

4 ripe banans

1/2 cup almonds or walnuts

1 cup GF oats

1 tbsp Cinnamon or to taste.

4tbsp ground flax seed

1/3 cup raisons * Optional

*The bananas here in Costa Rica are so beautifully sweet. If you feel this recipe needs a bit more sweetness you can add in raisons, dried fruit, dates, maple syrup or honey to taste.

 

Directions 

Blend up the bananas until they are smooth.

Then pulse in ground flax seed.

In a bowl add oats, cinnamon, chopped almonds or walnuts ( dried fruit or sweetener if you desire)

Pour banana flax seed mix into bowl and stir all ingredients together.

The mixture should be thick and dough like. If not add a bit more oats.

 

OVEN DIRECTIONS:

In a baking pan put a layer of parchment or wax paper and spread blender yummy content in the pan.

Spread mixture 1/2 inch thick

Set your oven to 170 F and bake for 2 1/2 hours WITH THE DOOR SLIGHTLY OPEN!

* These oat cookies/bars freeze wonderfully!!!

  • These cookies are not raw if cooked over 115F.

 

DEHYDRATOR DIRECTION 

Place blended mixture on a NON-STICK dehydrator sheet

Spread mixture 1/4-1/2 inch thick

Set dehydrator to 115F

Dehydrate cookie for 2 hours and then flip it over with the help of an empty tray.

Dehydrate overnight ( 8-12hours)

 

ENNNJJOOOYYYYY:)

 

 

 

 

Creamy Sunflower Seed dressing

Creamy Sunflower Seed dressing

Oh this dressing is so very satisfying to the taste buds!  You can pour it on a salad or use it as a dip for all your yummy veggies.

 

Ingredients:

1 cup of raw sunflower seeds soaked

2-3 cloves are garlic

1/2 teaspoon cayenne pepper

1.5 tsp sea salt

1 tsp pepper, or more to taste

1-2 juiced lime.

Add water to thickness desired.

Instructions:

Soak sunflower seeds in water overnight or for at least 2 hours

Drain sunflower seeds and put in the blender along with all other ingredients and blend until smooth. Add tiny amounts of water until desired texture. I usually put in a little water and then add one more juice from a lime to give it a little more “zing”.

EENNJJOOYY!

Creamy Tahini

Creamy Tahini

I could eat this dressing with a giant spoon it’s SOOO good and so simple to make!

 

Ingredients:

1/4 tahini

2 Tablespoons Nutritional yeast

1 fresh squeezed lemon

pinch of salt

1-2 cloves pressed garlic

 

Directions:

Whisk  all ingredients together

* add water to make it as thick or as thin as you’d like and EENNJJOOYY.

Raw Carrot Flaxseed Bread

Raw Carrot Flaxseed Bread

When you are gluten free and vegan, living in Costa rica without a stove and try and eat 80% raw AND have left over pulp from juicing you make raw carrot pulp bread. This raw bread is amazing and actually taste goods and stays together! No bread crumblies here!

Ingredients:

1 1/3 cup raw carrot pulp

1/2 cup ground flax seed

3 Tbsp minced fresh basil

1 tsp olive oil

1 clove pressed garlic  *optional

pinch of cayenne pepper *optional

pinch of salt

1/3 cup water

 

Directions:

Mix all ingredients in a bowl

Mix and squeeze with your hands until it sticks together in a ball

On a piece of wax paper or parchment paper spread out the “dough”

Take out a tray from your dehydrator and place the dough on it. Your bread should stay together for you to transfer it onto the tray.

Place bread in your dehydrator at 115F degrees

Let bread dehydrate for 1 hour. After 1 hour Transfer bread onto another tray by taking a separate tray and placing it over top of the bread and gently flip it over.

Dehydrate for another hour and flip bread over again.

Dehydrate for another 1-2 hours and POOF you have yummy raw bread!

OVEN:

Place the bread on a raised cookie rack to ventilate while baking at 200°F or the lowest temperature for 3-4 hours. If you want to speed up the process bake the bread at 300F for 15 minutes. Keep checking on the bread every 3 minutes until its dried out but NOT crispy.

Raw Coconut  Fruit Pizza

Raw Coconut Fruit Pizza

CRUST:

1 heaping cup walnuts ( or almonds)

1 heaping cup pitted dates ( stoked for 10 mins. in warm water and drained)

Crust directions:

Blend up just the walnuts ( or almonds)

Blend up pitted dates by themselves

Add in the nuts and blend together, If the blender ant blend them, take the mixture out and mix it with your hands.

Grease the pizza with coconut oil

Spread your nut dough out as thick as you’d like.

 

Coconut whip cream: 

1 can of Thai Kitchen Coconut milk

1.5 teaspoon ( or to taste) of sweetener of choice- maple syrup, stevia or agave.

 

Coconut whip cream directions:

*When buying the coconut milk be sure to keep it upright and refrigerate coconut milk over night

Be careful taking out the can of coconut milk ( keep it up right) the water and cream will have separated.

Scoop out the thick cream from the top and make sure not to get the water beneath it.

Place the cream and sweetener in a bowl and whip it with egg beaters! Do not use a blender, it must be with a egg beaters.

Put cream in the fridge after it has been whipped to keep it cold.

Spread the Coconut cream over your nut dough and add your choice of fruit to the top. I love to use, kiwi, strawberry, blueberries, mandarin oranges and raspberries.

Keep the fruit pizza in the fridge until you are ready to serve it. MMMMMM YUMMY!!