RASPBERRY CHEESECAKE

This Raspberry Cheesecake has no cheese in it. “Huh?”, you say… “So why do you call it cheesecake then?

Well, when raw cashews are soaked, and blended, they have the same rich creamy consistency of cheese but without any of the associated issues that many people have with dairy.

This Raspberry Cheesecake is divine and is so quick to make. It’s perfect to keep in the freezer and have a slice whenever you crave something sweet.

Makes: 10 – 12 Servings

Time to make: 2 hrs pre-soaking cashews. 20 Minutes to make the entire cheesecake.

BASE INGREDIENTS

  • 2 cups almonds, slivered or flaked
  • 1 cup dates
  • 1 cup shredded coconut
  • AFTER BLENDING – 3 tbsp. coconut oil (melted)

CHEESECAKE FILLING INGREDIENTS

  • 3 cups cashews, whole raw (pre-soaked for 3hrs)
  • 2 cups frozen raspberries
  • ¼ cup melted coconut oil
  • ¼ cup maple syrup
  • 1 tsp vanilla essence

Choose which type of dish/tin you want to use and line with baking paper. Either a rectangular shallow dish (17 x 23cm) is perfect if you want to be able to cut it into squares OR a round cake tin to cut into quarters OR Individual ramekins to create small individual cheesecakes.

BASE (CRUST) METHOD

  • Place almonds, dates and coconut into thermomix/blender/food processor and mix until combined.
  • Melt coconut oil and drizzle into mix while blending on low.
  • Spoon base into dish/tin and press down firmly.
  • Place in the freezer while you’re making the cheesecake layer.

CHEESECAKE LAYER METHOD

  • Drain and rinse cashews.
  • Place all cheesecake filling ingredients into thermomix/blender/food processor, mix until smooth and creamy.
  • Spoon on top of crust and spread evenly.
  • Place in the freezer for 2 hrs to firm up
  • 10 mins prior to serving top with extra frozen raspberries

If you want to make this a LEMON CHEESECAKE then replace the raspberries for the zest and juice of 3-4 lemons

 

WHY I HATE THE TERM ‘SUPERFOODS’

Yeh, yeh, I know: A tad over the top maybe but please bear with me 😉

Pull up Google and do a quick search of ‘Superfoods’ and see what’s on the list. Probably Goji berries, Chia seeds, Acai and Blueberries, just to name a few.

Keep reading these ‘Super-food’ Posts and next you’ll read the health claims they make…” These foods help fight disease, help you feel more energetic and even help you lose weight”

Now, don’t get me wrong, these so called ‘super-foods’ are delicious tasting nutrient rich foods and I love my Goji Berry Slice, but ‘Super-foods’?? Really?

The term ‘SUPER-FOODS’ came about when certain foods were thought to have health benefits over and above common foods e.g. Higher amounts of Vitamins, Minerals, Antioxidants and Phytonutrients.

And here lays the issue I have with ‘super-foods’. Yes they have amazing properties, I’m not debating that. But why is it that MORE is better?

The message in the media is that if we dose ourselves with MORE; then it’s better.

That’s not the case. Knowing how the body utilizes nutrients, dosing with MORE, is not necessarily better, and in fact MORE, in some instances, can actually result yield negative results.

And let’s face it, this obsession with MORE really hasn’t got us any healthier has it?

In fact, I believe, it has taken us away from just eating and enjoying everyday food. And also understanding WHAT IS real food, common, everyday food.

I see people adding ‘Super-food powders’ to their smoothies paying big $$ for it. Thinking if I have MORE ‘I will be healthier’.

Full disclosure: I used to take super-food powders, pop chlorophyll pills and dose myself with every super-food known to man! Then I saw the craziness in it all.

So, I stopped taking all of these. I started eating a wide range of Fruit, Vegetables, Beans, Legumes, Grains, Nuts and Seeds etc. Just real food. And focused on slowing down, I focused on LESS.

And guess what? My health improved. And, when treating clients this way; their health improved too.

So, I hear you saying…“Dear Lord What Do I Do Now?”

Base your eating habits across a broad range of fruit, vegetables, beans, legumes, nuts, seeds etc., and most importantly, slow down and enjoy them all.

Nat 💚

And P.S. This advice is general in nature, for those suffering from specific health conditions there are times that therapeutic nutrients are required, but that’s a whole other post 😉

 

PREBIOTIC SALAD

prebiotic-saladPREPARATION TIME: 20-30 minutes

SERVINGS: 8 X 300g servings

NUTRITIONAL VALUE (300g serving size – large bowl)

110 calories, Protein 7.5g, Fat 0.7g, Sat Fat 0g, Carbohydrates 12g, Fibre 11g

How can a salad be a PREBIOTIC? And what is a PREBIOTIC? Well PREBIOTICS are essentially fermentable fibres (carbohydrates) namely oligosaccharides and inulin which pass through the gastrointestinal tract intact (resisting digestion in the small intestine) and end up in the large intestine (colon) providing a food source for beneficial bacteria. Simply put; they are fertiliser for beneficial bacteria helping them to grow and flourish [Symbol]

PREBIOTICS DO AMAZING THINGS FOR OUR HEALTH…

  • Feed our gut microbiota (the good bugs)
  • Ensure better regularity
  • Improve immune function
  • Assist with vitamin production
  • Help heal intestinal permeability
  • Ensure calcium absorption
  • Improve bone density
  • Are anti-inflammatory in nature
  • Reduce cravings
  • Reduce appetite
  • Assist with weight loss
  • Improve the integrity of the skin

PREBIOTIC SALAD

This recipe makes a huge container – 8 meals – the RAW CABBAGE keeps everything from wilting or going mushy. Make this at the beginning of the week so it is easy to fill your lunch box for work or school, top with the nut ‘n’ seed mix (optional), a can of tuna or a boiled egg, and put your omega salad dressing, in a small bottle to add when serving. The most perfect meal packed with live enzymes, prebiotic fibre, vitamins, minerals, antioxidants and phytonutrients. Why spend money on a vitamin supplement when you can have this!!

NOTE: feel free to add more of your favourite vegetables. 

INGREDIENTS

  • 3 cups mixed greens (chicory leaves, spinach, rocket, chard etc.)
  • 1 can Artichoke hearts (in brine) – cut into quarters
  • 1-2 bunches of asparagus (steam to soften)
  • 1 fennel bulb (cook first, see below)
  • ½ large red cabbage, or 1 small.
  • 5 sticks celery
  • 2 carrots (grated or spiralised)
  • 200g crunchy combo spouts (or make you own – recipe here)
  • 1 red capsicum

DIRECTIONS

  1. Cut fennel bulb into small pieces, put in a loaf pan, drizzle with olive oil and cook for 45mins at 175ᵒC. Put in fridge afterwards to cool.
  2. Cut the woody ends off Asparagus and then steam until tender. Put in fridge afterwards to cool.
  3. Put mixed greens into a large container (with lid), add finely cut red cabbage, artichoke hearts halved or quartered, sliced capsicum, diced celery, grated or spiralised carrot and sprouts.
  4. When fennel bulb and asparagus are cool mix in.
  5. When serving, top with nut ‘n’ seed mix ,or a boiled egg for a protein hit, and top with Omega rich omega salad dressing
  6. Keep in fridge, lasts 4-5 days. However check when serving that nothing has gone slimy!!

NUT ‘N’ SEED MIX

This is the perfect mix to sprinkle over salads, roast vegetables or soup. Packed full of Vitamin E, a fat soluble antioxidant, that protects us against toxins that damage cells. It also is a great immunity booster and helps to lower cholesterol.

PREPARATION TIME: 5 minutes
SERVINGS: 12
NUTRITIONAL VALUE (1 heaped tbsp.)

212 calories, Protein 8g, Fat 18, Saturated Fat 2.4g, Carbohydrates 2g, Fibre 3g

INGREDIENTS

  • ½ cup (50g) slivered almonds
  • ½ cup (60g) sesame seeds
  • ½ cup (70g) pumpkin seeds
  • ½ cup (70g) sunflower seeds

METHOD

  1. Put in all ingredients in a bowl and mix well.
  2. OPTION: Dry roast in a fry pan. Turn to high and keep stirring mix until slightly brown.
  3. Let cool, then keep in fridge in a sealed container.

OAT MILK

Oat-MilkPREPARATION TIME: 20 minutes
SERVINGS: 8 X 100ml servings

NUTRITIONAL VALUE (100ml serving size)
48 calories, Protein 1.3g, Fat 1g, Sat Fat 0.1g, Carbohydrates 7.6g, Fibre 1.2g

INGREDIENTS

  • 100g Raw Wholemeal Oats (not quick oats)
  • 750 mls filtered water
  • Pinch Pink Himalayan Sea Salt
  • 1 tsp. organic vanilla essence

DIRECTIONS

  1. Put oats in a large bowl and cover with filtered water. Soak for 15 minutes.
  2. With a sieve, drain the oats (throw away the water).
  3. Put oats in Thermomix. This can also be done in a high-speed blender.
  4. Add 750mls filtered water, pinch of salt and vanilla essence.
  5. TM Speed 8, 1 minute. Or blend on high in blender.
  6. Pour oat milk through a fine mesh sieve or a nut-milk bag.
  7. Squeeze well to get all the liquid out.
  8. Keep in fridge, lasts 4-5days.

SPROUT SALAD

Sprouts are a fantastic source of antioxidants, vitamins, minerals and phytonutrients and provide 100 times more enzymes than fruits and vegetables – as they are a LIVE food.  In addition, they are a great source of the amino acid Lysine which helps maintain a healthy immune system. Also packed with fibre and a providing a potent hit of Vitamins A, B-complex, C, and E you’re really doing your health a BIG favour by eating this!

PREPARATION TIME: 10 minutes
SERVINGS: 2

Ingredients

  • 1 cup Broccoli sprouts
  • 1 cup Sunflower sprouts
  • 1 cup Crunchy Combo sprouts
  • 1 cup Snow pea shoots
  • 1 Avocado
  • 1 garlic clove, crushed
  • 3 Tbsp. EV olive oil
  • 1 Tbsp. tahini
  • 1/3 cup lemon juice
  • Pinch of Pink Himalayan Salt
  • Freshly ground pepper
  • OPTIONAL: Hemp seeds

Directions

  1. In a small jar (with lid) combine garlic, olive oil, tahini, lemon juice, salt and pepper. Put on the lid and shake until mixed.
  2. Combine the sprouts and snow pea shoots into single serving bowls and mix well.
  3. Top with sliced avocado and sprinkle with optional hemp seeds
  4. Shake the dressing and pour over the salad.

TABOULI (Tabbouleh)

tabboulehThis is a no-grain version of the traditional Middle Eastern salad – Tabouli. This super delicious salad is rich in dietary fibre (22%) which nourishes our good bacteria and helps it grow – building a healthy microbiome. Not only that, it is packed full of vitamins A, B, C & K, phytonutrients, antioxidants and a variety of minerals that support good health.

PREPARATION TIME: 10 minutes

SERVINGS: 5 servings

NUTRITIONAL VALUE (90g serving size)

24 calories, Protein 1.5g, Fat 0.2g, Sat Fat 0g, Carbohydrates 2.5g, Fibre 2.7g

INGREDIENTS

  • 2 cups finely diced Italian parsley
  • 1 cup finely diced mint
  • 1 cup finely diced tomato
  • ½ cup finely diced red onion (or more if you like onion!)
  • 2 tablespoons of lemon juice
  • 1 clove crushed garlic

OPTIONAL: 2 tsp. extra virgin olive oil

METHOD

Mix all ingredients in a large bowl then chill for at least 30 minutes and serve on either lettuce leaves or Japanese Nori (seaweed) sheets that are rolled into pouches.

SEED CYCLING

seed cyclingMany women have trouble with their menstrual cycles, from menstrual cramps, back aches, PMS, low energy, irregular cycles, uterine fibroids and more. This is due in part to hormonal imbalances, in particular an imbalance between estrogen and progesterone.

SEED CYCLING

The good news is that hormonal imbalances can often be helped with seed cycling. Seed cycling works to benefit the regularity and health of the entire cycle by supporting our hormone production, binding and metabolism. Different seeds contain different types and amounts lignans and essential fatty acids. Lignans help our body bind up excess hormones, whereas fatty acids help with hormone production. Together they work on balancing hormones throughout the entire menstrual cycle. But first a little about what is going on. The recipe for seed cycling is at the end of this article.

MENSTRUAL CYCLE HORMONE BALANCE

seedThe female reproductive cycle involves an interplay of hormones that normally results in cyclical changes in the ovaries and uterus. Each cycle takes anywhere from 20 – 35 days, with the average being 28 days, to complete and involves the development and release of an egg from the ovaries and the preparation of the uterus to receive a fertilized egg.

If fertilization doesn’t occur, the endometrial (uterine) lining is lost through menstruation (day 1). Estrogen and progesterone are two of the key hormones that regulate this cycle. Estrogen levels increase during the first part of the cycle; whereas, progesterone levels increase while estrogen levels slowly decrease during the last part of the cycle. It is the imbalance of estrogen and progesterone throughout the cycle that contributes to the symptoms of PMS, menstrual cramps and irregular cycles.

THERE ARE TWO MAIN PHASES OF THE MENSTRUAL CYCLE

From the time menstruation starts until ovulation is Phase 1. The production of estrogen is essential during this phase. Phase 1 begins on the first day of menstruation and lasts until you ovulate, which is around 14 days.

From ovulation until menstruating is Phase 2. Progesterone is being made and utilized during this 2nd phase. Phase 2 is from when you ovulate, day 14 until the say your menstruation starts.

HOW TO SEED CYCLE

  1. Day 1 to 14: 1 tablespoon freshly ground flax seeds and pumpkin seeds daily. It is suggested in this phase to also add a high quality fish oil tablet to increase Omega 3’s.
  2. Day 15 to menses: 1 tablespoon freshly ground sunflower and sesame seeds daily. It is suggested in this phase to also take an Evening Primrose oil supplement daily to increase Omega 6’s.

SO WHY ARE THESE SEEDS SO GOOD??

  • Flax and sesame seeds are full of lignans, which block excess estrogens.
  • Sunflower seeds are high in selenium, a trace mineral that is essential for liver detoxification.
  • Pumpkin seeds are high in zinc, which supports progesterone release.

It is important to grind the seeds to ensure the lignans are adequately available and can be absorbed by your intestines so the constituents can be used. The easiest way to eat them is on salads, on yoghurt or in smoothies, seeing that the raw aspect is so important.  The consistency of ingesting the seeds daily is important, as we are going for balance here. Use a coffee grinder for the soul purpose of grinding seeds, you can usually pick one up second hand.  Store ground seeds in an air tight container in the refrigerator so the integrity of the oils within can stay fresh and effective.

It usually takes about 3 months before you will start noticing the improvement in your menstrual related symptoms. So give it time.

RAW CHOCOLATE NUT ‘N’ SEED SLICE

The yummiest Vitamin & Mineral supplement you’ll ever eat! Packed full of Vitamins A, B, C, E, Folate and minerals – Potassium, Magnesium, Calcium, Phosphorous, Iron and Zinc. Only 10 minutes to make in a bowl with no cooking required. It’d take more time to go to the shop and get a bottle of multi-vitamins!

PREPARATION TIME: 10 minutes
SERVINGS: 12 long pieces, 24 squares

NUTRITIONAL VALUE (28g serving size)
130 calories, Protein 4g, Fat 11g, Sat Fat 4g, Carbohydrates 1.6g, Fibre 1.5g

INGREDIENTS

  • 2 cups raw nuts – almonds, cashews or hazelnuts
  • 1 cup shredded or desiccated coconut
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • ½ cup sesame seeds
  • 1/3 cup raw cacao powder
  • 1/2 cup cacao nibs

Once blended

  • 40g (melted) organic coconut oil (or more if required)

METHOD

  • Mix all dry ingredients in a large bowl
  • Slowly add the melted coconut oil and mix with a large spoon.
  • Line a shallow container (that has a lid) with baking paper (enough so it can be folded over on top to cover).
  • Press the mix into the container, about 2cm high.
  • Fold over the baking paper, and then push down hard until flat.
  • Keep in the fridge. Will take an hour to set.
  • Cut into slices when hard.

HOT CROSS BUNS

hot_cross_bunsDid you know that commercially sold HOT CROSS BUNS are full of poor quality ingredients? Wheat (sprayed with roundup), palm and canola oils, sugar syrup, thickeners, acidity regulators and emulsifiers! Not too much nutrition there.

Well here is a HOT CROSS BUN recipe that is nutritious, super delicious and easy to make. In addition, it has a super-boost of fibre ☺ This recipe was adapted from Sarah Quinney’s Raw Recipe http://www.therawfoodmum.com/raw-hot-cross-buns-recipe/ . I encourage you to look at her site http://www.therawfoodmum.com/ as she has lots of great recipes and resources!

TIME TO MAKE 10-20 minutes OVEN TIME Approx. 4 hrs
MAKES 6-7 BUNS
NUTRITIONAL PROFILE PER BUN 412 cals, Protein 13g, Fat 25g, Sat Fat 1.7g, Carbohydrates 27g, Fibre 11g

INGREDIENTS

  • 1 cup psyllium husk
  • 2 cups raw flaked or slivered almonds (with no skin)
  • 4 tsp. mixed spice (nutmeg, cinnamon & allspice mix)
  • 1 cup raisins  (pre-soaked)
  • ½ cup flaxseeds (ground)
  • ½ tsp Pink Himalayan Sea Salt (ground)
  • 1 cup filtered water (or more if required)

METHOD 
PRE-PREP: Put raisins in a bowl, fill with water and let soak for 30mins.

  1. Put almonds and flaxseed in a Thermomix/blender/food processor and blend until fine.
  2. Add all other dry ingredients and combine.
  3. Drain the raisins and add to mixture.
  4. Add water slowly while blending with a spoon, or food processor, until the mix is a dough consistency.
  5. Remove and mould into a square loaf shape and separate into buns and place on oven tray.
    1. I have made this as a loaf, then just cup it up into slices to serve with butter, or sprinkle with cinnamon.
  6. Set oven for 55°C – and bake for 1 hour
  7. Raise the oven temp. to 100°C and slow bake for approx. 3 hours.

If you are up to making a Glaze and the White Cross [which I never am] then head to Sarah Quinney’s site http://www.therawfoodmum.com/raw-hot-cross-buns-recipe/ to get the details or use her original recipe.

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