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
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.
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.
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.
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!
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.
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.