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Posted on Instagram a week ago that I made some pretty amazing banana nut muffins for Father’s Day. I love this recipe because if you never told your family or friends these muffins were gluten and dairy-free they may never figure it out! They are super delicious, quick and easy to make and don’t have too many ingredients that are hard to find. You mix wet ingredients together, dry together, then combine. Because my body is so sensitive I can’t do much flour, but for those who can you’ll love these. Recipe below. If you try it, shoot me a message and let me know how yours turned out.
-XO Raw Girl
- 1 cup walnuts (crispy walnuts are best)
- 1 1/2 cups brown rice flour
- 2 teaspoons cinnamon powder
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup apple juice
- 1/2 cup maple syrup
- 1/2 cup melted coconut oil
- 2 teaspoons vanilla extract
- 1 cup mashed ripe bananas (about 3)
Preheat oven to 375˚F. Oil or line 12 standard muffin tins or 24 mini muffin tins with paper. (I like bigger muffins so I used the 12 muffin tin.)
Spread the walnuts on a baking sheet and toast for 5 minutes, until fragrant. Alternatively, toast the walnuts in a dry, heavy-bottomed skillet until slightly flecked with brown, about 5 minutes.
Transfer the nuts to a food processor and grind with some of the flour so as not to turn the nuts into paste. You can also transfer the nuts to a cutting board and finely chop.
In a medium bowl, whisk together the flour, walnuts, cinnamon, baking powder, baking soda, and salt. In another bowl, whisk the juice, syrup, oil, and vanilla until thoroughly combined.
Pour the wet into the dry, mixing with a spatula or spoon until the dry ingredients are completely absorbed. Fold the bananas into the batter.
Pour the batter into the muffin tins. Bake 20 to 25 minutes, until a toothpick inserted in the muffins comes out clean. Cool 15 minutes before removing from the mold. Store at room temperature for up to 4 days. Freeze for up to 1 month.
XO Raw Girl
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I’m excited to give away some free books packed with information and inspiration sure to jumpstart your healthy lifestyle. To enter the contest:
- Sign up for the Raw Girl email list here: http://bit.ly/1JBgAwK
- SHARE this post with 5 friends on Facebook or Instagram (Tag me on Instagram @therawgirl or on Facebook www.facebook.com/therawgirl)
- Email a picture and 400 words or less about your personal health journey
Winners will be announced every Sunday and will receive their ebooks the same day! XO
I’m on a sugar-free regimen for the entire month of November, and it is in one word HARD. We are so used to being stimulated by sugar in so many forms, it is hard to function without it. In fact, the majority of us are so sugared-up that it leads us on the path to chronic illness and disease.
It is estimated that the average American eats 150 to 170 pounds of sugar each year. That’s the weight of an adult human being! No wonder so many are obese or sick and tired. Take stock of how much sugar you are putting in your body from morning to evening and you may be surprised. It’s in everything from condiments, processed foods, and “health drinks.
” Yes, our body needs carbohydrates to thrive and to give us energy, but it does not need refined sugars found in processed foods, desserts, and candies. Juicing is a great way to break addictions, and help the body reset from unhealthy cravings. Below is a recipe for a simple healthy juice with no added sugars, that is light and refreshing. -XoXo Raw Girl
Tangy Cucumber Cooler
1 head of Romaine
ginger root (to taste)
Run all ingredients through juicer. Strain, serve, enjoy!
Yesterday after yoga, I was challenged to create a healthier non-dairy version of french toast that would be worth the effort. So I went vegan and whipped out this quick and easy recipe from my arsenal. Judging by the fact that all of it was gone by the end of brunch and we were left scraping our plates, I think I succeeded. The secret ingredient that was the substitute for eggs? Bananas! That’s right, move over egg replacer, bananas can do just as well for vegan french toast, and add natural sweetness that doesn’t necessarily require you to use any additional syrup or agave. I used Ezekiel bread so that I could actually eat some, (my body literally goes cray-cray when I eat any other kind of bread), and opted for the cinnamon raisin version to add additional flavor– it was delicious! To fry the french toast I used coconut oil, which is the healthiest oil to cook with because it doesn’t go rancid as easily as other oils. and Below is the quick and easy recipe. Remember this one, and keep some bananas handy the next time someone challenges you to a vegan brunch-off! -XoXo Raw Girl
Vegan Banana French Toast
Cinnamon Raisin Ezekiel Bread
3 ripe bananas
3/4 cup organic coconut milk
1/4 cup organic coconut cream
1 teaspoon vanilla extract
Blend the bananas, coconut milk, coconut cream, and vanilla. Add cinnamon if you opted to use regular bread. Prepare french toast as usual dipping each piece of bread into the batter. Use coconut oil to fry to make it slightly healthier. Make as much as you want, then serve plain or use agave or grade B syrup if you need additional sweetener.
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Carrot Lemon Blast
1/2 head of celery
Juice all ingredients. Serve, strain, enjoy!
Why is it never a bad idea to O.D. on lemons? Lemons are powerful citrus fruits that are effective as a food and as medicine. Ancient Egyptians believed that consuming lemons and lemon juice protected them from poisons and toxic substances. Although it’s easy to disregard lemons because they are so readily available, like that good old friend from back in the day, you always can call upon a lemon when you need it to combat a virus, a cold, ease digestion, and more. They contain vitamin C, citric acid, and B vitamins. The benefits relevant to clearing your skin include purifying the blood, cleansing the kidneys, and assisting in elimination of toxins. Lemon juice is one of the most highly antioxidant juices so drinking it helps to slow aging and deactivate free radicals. Lemon juice applied directly on the skin (would need to be diluted for sensitive skin) can help to reduce scarring, age spots, and gently exfoliates and removes dead skin cells. Need to get more lemon juice in your diet? Add lemons to your daily vegetable juice, squeeze lemon over your green salad, or start the day with a tonic of filtered water with lemon juice squeezed in. -XoXo Raw Girl
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My last post was about one of the dangerous ingredients in store bought nut milk, so I wanted to offer another basic recipe that you can make at home in addition to almond milk. Raw cashew milk is not only tasty, it is incredibly filling. If you’ve have never tried it, give it a go. After I made my cashew milk I had a little extra fun and made a strawberry banana smoothie. In one cup is the nut milk with some strawberry banana smoothie poured on top, and the other a plain smoothie. Have fun, get creative, and enjoy your preservative and stabilizer-free nut milk making! -XoXo Raw Girl
1 cup cashews
3 cups water
2 tablespoons agave nectar or grade B maple syrup
2 vanilla seeds or 1 tablespoon pure vanilla extract (optional)
Okay so the title for this post may seem a little too boastful, but seriously this quiche tasted like a slice of HEAVEN. Made it for Christmas, for my mother who wanted to have some sort of spinach pie. I looked up a few different recipes and improvised the one below, and I must say, when I finished I was pretty darn pleased with my Vegan Rachel Ray skills. The best part about this vegan quiche is that it actually tastes “cheesy” !
If you are vegan or raw, you know that strange longing sometimes to have something that really gives the same euphoric feeling that cheese used to give, sans the chemicals, hormones, and damaging preservatives. Well, the secret ingredient to this quiche is actually tofu. I’m not a regular tofu eater, but I can handle it in small amounts occasionally. For this quiche, the tofu is not only worth it but absolutely necessary. Important thing to note is that the tofu you must buy to make this recipe work is the packaged tofu that is NOT refrigerated. Firm works best, but even if you accidentally get extra firm it’ll still work. I also added king mushrooms which was a great choice and made it more “meaty”, and used a spelt crust rather than whole wheat. Spelt seems to have a bit less gluten and therefore does not bother me as much. It also pairs well with the spinach. We really enjoyed our Christmas dinner, and I was proud of myself for giving my mother more evidence that she can still make the things she loves to eat sans meat and dairy. Try it for yourself and let me know what you think! Best part about it, took very little time to prepare. -XoXo Raw Girl
2 16 oz Bags of frozen Organic Spinach
1 package King Mushrooms (as much as you prefer)
Spices: 1 teaspoon Curry, 1 teaspoon Sea Salt, Dash of Red Pepper or Cayenne, Braggs Liquid Aminos to taste
1 Package of Firm Tofu (packaged but not refridgerated)
2 Spelt Crusts
Place crusts in oven and set somewhere around 375 – 425 degrees. While crusts are thawing in oven, sautee spinach with onions, and mushrooms. At some point remember to check on your crusts and poke holes in them with a fork. Add Braggs Liquid Aminos for flavor, and Cayenne or Red Pepper. I used my mother’s special red pepper from Nigeria that is ridiculously awesome but sorry, you can’t find it in the grocery store. In the blender put in your package of tofu, add 1 heaping teaspoon curry (gives it the yellow color like eggs) and 1 teaspoon sea salt. Blend tofu untilsmooth. Don’t add any liquid just work it with a spoon or blender accessory that allows you to work it all in until creamy. In a large bowl mix the spinach and tofu together. The filling is done! Take your crusts out of the oven. Fill one crust with the spinach mixture. Now, what I did next is take the remaining crust carefully trying NOT to break it (it will still be somewhat soft and place it on top of the quiche. Then stick in the oven and back until crusts are cooked and brown. Let it cool for fifteen to twenty minutes at least. Serve & enjoy the BEST VEGAN QUICHE EVER!
Hope you all had a wonderful holiday. It was an interesting Thanksgiving this year for many reasons, one being there was no turkey on our table!! When you go from eating meat to eating veg it can be a little unsettling and you may feel like you don’t know how to cook anything you used to eat. Good news is, it’s really not that complicated. I got in the kitchen to help my mom and show her that is it possible to make somethings you made before, but with some substitutions in place of the meat products. We ended up working with her idea to make stuffed bell peppers which were incredible, cooked collard greens, raw collard greens with a cilantro avocado dressing (I made mine raw), cranberry sauce, and Haitian sweet potatoes. Let me tell you something, if you have never had a Hawaiian (purple on inside) or Haitian sweet potato you are missing out! If you all are interested and haven’t had enough of my many ways to eat an avocado I can post the avocado cilantro dressing next week.
I went light on my usual industrious dessert making this year because the week prior I made coconut macaroons, and then the avocado key lime pie. So I just made a vegan blueberry pie with a spelt crust. Below is the recipe for the stuffed bell peppers. The recipe is kind of vague because I totally improvised it, but you’ll get the gist. We had leftover black beans in the fridge so I mixed that in with the quinoa and added mushrooms and onions and stuffed it all in the pepper. A-MAZING. They are really festive and add to the holiday spirit if you buy various colors as well. What’s the best part about a big fat Vegan Thanksgiving? Your chances of actually getting fat or gaining those usual holiday pounds are slim to none. We all finished the meal and were full, satisfied, with waistlines still in tact, and had some yummy leftovers for the next day. -XoXo Raw Girl
Bell Peppers Stuffed w/ Quinoa & Black Beans
Various Colored Bell Peppers (organic preferred)
Spices: cumin, sea salt
Soak black beans overnight and cook them in whatever method you prefer. We cooked them using a slow cooker and then sautéed them with mushrooms, tomatoes, onions, garlic, cumin, and sea salt. Also cook quinoa in separate pot. Mix the mushroom black bean mix with the quinoa, and add additional spices as needed. Wash the bell peppers and cut them into little containers by keeping a ‘lid’ with the stem attached.
Remove the white parts from the inside carefully with a knife and then scoop in the quinoa mixture until the pepper is full to the brim. Place the bell pepper lid back on. Wrap each pepper with its lid, in foil, and bake in the oven for 20-30 minutes or eat the pepper raw, whichever you prefer. Remove from oven, serve and enjoy!
Sandy’s Cilantro Detox
1 Bunch Green Kale Leaves (5-7 Leaves)
1 head of Celery
1 or 2 Limes
1 apple (optional)
Juice, strain, serve. Enjoy!
To pay homage to the unfortunate Hurricane headed for the East Coast as I wrote and scheduled this post last week, I’ve named today’s juice Sandy’s Cilantro Detox. Cilantro also known as coriander is a lovely addition to a juice or smoothie. Full of antioxidants this herb also has a nice amount of vitamins and minerals including vitamin A, C,E, B6, K, phosphorous, iron, zinc, magnesium, potassium, manganese. The iron and magnesium make cilantro great for fighting anemia. Ladies! Take note, adding cilantro into your diet once a month prior to the onset of PMS may be beneficial because it can relieve menstrual cramps and reduce hormonal mood swings of the condition I like to call Vegan Bi&% Syndrome. In addition to this, along with aged garlic and chlorella, cilantro is great at removing heavy metals from your body like mercury, aluminum, and lead. Incorporating cilantro in your diet will also natural remove accumulated pesticides from your body as well. Other benefits include reducing cholesterol, aiding production of digestive enzymes, promoting liver function, disinfecting and detoxifying the body, relieving arthritis, reducing nausea, lowering blood pressure, reducing cellulite, lowering blood sugar, and being an effective natural fighter of salmonella. Keeping all of these awesome benefits in mind, you may not want to reserve cilantro only for your salsa. Toss it in your juice, smoothie, or salad for a fresh green taste with great nutritional benefits to boot. -XoXo Raw Girl
So, I decided to make a vegan dish tonight while eating with the fam. Haven’t had brown rice in a few months, but I’ll live. Too much of it, makes me feel not so great, but little amounts I can handle. I tend to fluctuate between periods of all raw, and then I have cooked things like brown rice, quinoa, and steamed plantains that I love to incorporate every once in a while. I also really wanted to make something yummy to possibly encourage my father to get back on the veg bandwagon. My mothers stayed on as far as I know, but I hear he’s fallen way off since their 40 Day vegan fast. Anyhow, I was toying with doing stuffed bell peppers or zucchini, and stuck with the latter because I have so much from the garden right now. Below is the recipe. Remember that you can modify this any way you like to suit your taste buds. You can make a veggie version w/ no brown rice, or a version with quinoa, which is probably equally as delicious. You can even make a vegan version that includes daiya cheese (vegan cheese) as a topping. When I cook food, I choose to not cook things very long, because I don’t believe in zapping every last ounce of life force from my food, but you can modify the cooking times to suit your preference.
Cooked brown rice
red or green bell pepper
Seasonings: Braggs, black pepper, curry powder, pinch of sea salt
Heat oven at 350 degrees. Cut your zucchini in half and scoop/cut out insides without breaking the skin. You can use a spoon and/or knife. Place on a baking pan or foil that has been drizzled with olive oil. Dice up veggies: broccoli, garlic, bell pepper, red onion, and insides of zucchini. Rinse thoroughly, and add all veggies to a wok or frying pan. Add pinch of sea salt, two dashes of yellow curry, black pepper to taste, and generous amount of Braggs. Cover and let veggies cook/steam for a few minutes then add in brown rice. Heat until rice mixture is warm. Use a spoon to scoop rice mixture into zucchini halves. Place zucchini in oven and let back for 15-25 minutes, depending on your preference. Serve & enjoy!!!