Fionnuala

Raw Recipes for Summer

RAW Recipes…Smoothies, juices, dressings and super salads

 from Irish raw chef Trish O’Brien

 

Green Super Smoothie

1 Banana, 1 Kiwi and 1 apple, peeled and chopped, 1 handful of spinach, ¼ teasp of chlorella and ¼ teasp of spirulina(optional), 200 mls of water. Put all ingredients in a blender and blitz until smooth

Almond Milk

1 cup of almonds soaked overnight, 4 cups of water, honey to taste (optional). Put all ingredients in a blender and blitz until smooth, then strain and store in the fridge. You can make many nut milks hazlenuts or cashews are a good option.

Strawberry cashew shake with gogi berries

1½ cups of strawberries, 2 cups of water, ½ cup of cashews, 2 large ripe bananas, 1 tablespoon of gogi berries. Put all ingredients in a blender and blitz until smooth. Divide between 2-3 glasses and serve immediately.

Apple, fennel and broccoli juice 

3-4 large apples, 200g broccoli, 250g fennel (about 1 large bulb)1 lemon  peel and pith removed. Put all ingredients through a juicer divide between two glasses and drink immediately.

Detox lemonade

The juice of 2-3 large lemons, 2 cups of water, 1 ½ tablespoons of pure maple syrup or raw honey, 2 pinches of ground cayenne pepper. Put all ingredients in a blender and blitz until smooth. Serve slightly chilled.

 

Salads and Dressings

Chicory and apple with walnuts (serves 4)

1 large apple, juice of ½ a lemon, 7 oz of celeriac peeled and coarsely grated, 3 plump heads of chicory/Belgian endive, ½ cup of walnut pieces soaked for 6 hours and drained thoroughly, himalayan rock salt and freshly ground black pepper.  Core the apples if desired and slice thinly, transfer to a bowl with the lemon juice and celeriac and toss to coat in the juice. Set aside. Separate the chicory leaves and put in a bowl. Pour over the mustard dressing. Add the apple and celeriac.  Toss with a spoon and fork so that everything is well coated. Taste for seasoning sprinkle with the walnuts and serve straight away.

Mustard dressing

¼ cup of ex virgin olive oil, ¼ cup of balsamic vinegar or apple cider,1 ½ tblspns Dijon mustard, Himalayan salt and ground pepper. Put all ingredients in a screw top jar and shake well until emulsified.

Parsnip tabbouleh

2 large parsnips, peeled and cubed, 1 cucumber, 3 large tomatoes, seeded, 2 large handfuls of fresh parsley, 1 small handful of fresh mint, juice of 1½ lemons, 3 tblspns olive oil, Himalayan salt and ground pepper. Put the parsnips in a food processor and pulse a few times until finely chopped to resemble grains of bulghar wheat, transfer to a bowl. Dice the cucumber and tomatoes and finely chop the herbs. Add to bowl and mix together. Add the lemon juice, oil add seasoning. Mix well. Leave to stand in a fridge for at least 1 hour or overnight if possible to allow the flavours to develop

Apple, cabbage and raisin salad

7oz savoy cabbage, 7oz red cabbage, cored, and very finely shred, 1-2 apples cored and grated, 2 tblspns raisins, salt and pepper. Put all ingredients in a large bowl and mix well. Add the almond sauce and season to taste.

Almond sauce (only use half for above recipe)

3 celery stalks roughly chopped, ½ cup of raw almond butter, 3 tblspns lemon juice (1 large lemon), 1 handful of fresh parsley, chopped, 1 garlic clove, peeled, ½ teasp of himalayan salt, freshly ground black pepper. Put all ingredients in a blender and blend until quite smooth, add a little water if necessary.

Avocado and tomato salad with red pepper chilli dressing

1 generous cup of cherry tomatoes, halved, 1 small handful of spinach, 1 red onion, thinly sliced, 1 handful of fresh coriander, chopped, 1 handful of fresh parsley chopped, 2 ripe avocados, peeled, pitted and thickly sliced, 1 handful of pumpkin seeds. Put all the ingredients except the pumpkin seeds in a bowl and toss with the dressing divide between 4 plates and sprinkle with the seeds.

 

Red pepper chilli dressing

½ cup of cashews, soaked for ½  an hour, 1 red bell pepper, seeded and chopped, 1 fresh red or green chilli, 1 teasp ground paprika, 1/3 red onion chopped, juice of 1 lemon, 1 tablespoon of nama shoyu (unpasteurised soy sauce) salt and black pepper. Thoroughly drain the cashews and put in a blender with the remaining ingredients. Blend until smooth and creamy.

 

 

Waldorf Caesar salad

4 cups of romaine lettuce, 2-3 chopped dates, 1 chopped apple, ½ cup of grapes, sprinkle of black pepper or nutritional yeast, 1-2 tblspns of Caesar dressing. Combine ingredients and enjoy!

Caesar dressing

½ cup of almonds, ¼ cup of hazlenuts, 3-5 medjool dates, 5 basil leaves, 1 tblspn nutritional yeast, 3-4 thumb sized garlic cloves, ¼ teasp Himalayan salt, ¼ teasp cracked pepper, ¼ cup of coconut water, juice of 4-5 lemons. Blend all ingredients and mix 1-2 tblspns with the salad, toss and serve. This is lovely with just lettuce leaves and broccoli sprouts also.

Broccoli mango salad

1 ripe mango and 1 ripe avocado, diced, 1 head of broccoli, chopped, 3 dates chopped or 2 tblsp of raisins. Mix together in a bowl and enjoy. This is nice with some orange segments and a squeeze of orange juice.

Carrot and beet salad with walnuts

2 carrots, 1 beetroot, peeled and coarsely grated, 1 handful of walnuts quartered, 2 big handfuls of rocket/arugula and mustard dressing (above) Mix the carrots, beetroot and walnuts together and stir in enough dressing to coat. Serve the mixture on a bed of rocket.

Thai cabbage salad

½ small savoy cabbage, very finely chopped/shredded, 1 carrot grated. Mix all ingredients together and stir in enough thai dressing to coat, then divide between4-6 leaves of romaine lettuce leaves and sprinkle with a small handful of fresh coriander/cilantro chopped.

Thai dressing

2/3 cup of cashews, freshly squeezed juice of 3 lemons, ½ inch of ginger, peeled and chopped, ½ fresh chilli, chopped, 3 tblspns olive oil, 1 tblspn nama shoyu, 3 tblspns maple syrup or raw honey, ½ cup of water. Put all ingredients in a food processor or blender and blitz until smooth.

 

 

Balsamic vinaigrette (makes approx 1 cup)

½ cup of extra virgin olive oil, ¼ cup of balsamic vinegar, 1½ tblspns nama shoyu, 1½  tblspns apple cider vinegar, 1½ tblspns maple syrup or raw honey. Put in a screw top jar and shake until emulsified

Citrus dressing makes about  (1 ½  cups)

Juice of 1 orange, and 1 lemon, 1 tblspn nama shoyu, 1 tblspn agave nectar, ¼ fresh chilli seeded and chopped, ½ inch of ginger p[eeled and chopped, 2/3 cup of ex virgin olive oil. Blend until smooth in blender or processor.

Dill vinaigrette (makes 1 cup)

2/3 cup olive oil, 1/3 cup of lemon juice, 1 teasp Dijon mustard, ½ tblspn raw honey, 2 teasps white wine vinegar, 1 handful of fresh dill, finely chopped, 3 tblspns water, salt and pepper. Put all ingredients in a screwtop jar and shake until emulsified.

Ginger shoyu  marinade

1¼ cups of sesame oil (cold pressed, unrefined, untoasted), 3 tblspns nama shoyu, 3 tblspns agave nectar, juice of 5 limes, 1 garlic clove peeled, 1 red chilli chopped, ¾ inch of ginger peeled and chopped, 1 small handful of fresh coriander/cilantro chopped, salt to taste. Blitz in a blender or food processor until smooth.

 

This entry was posted in 3rd Meeting, Irish Partner, Recipes on by .
Fionnuala

About Fionnuala

Fionnuala Collins works at East Clare Community Co-operative and is the Irish co-ordinator for this project. A philosophy graduate, she has furthered her studies with Community Development practice and Youth and Community work. Fionnuala is interested in how food can build partnerships and communities, especially in the act of sharing nutritious meals as a form of celebration. She is interested in why food poverty exists, and if there are really foods and diet lifestyles that either boost or destroy health. Fionnuala thinks The future of food partnership will bring together many aspects of community development practice and sustainable food production and sharing. Furthermore through sharing ideas, research and learning on what is the right direction for the future of food we might learn if there is a sustainable and health enhancing diet for the here and now.

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