Category Archives: Recipes

Raw Chia Seed Pudding: The Breakfast of Champions

Two days on raw food and already feeling HIGH on life. That’s the best part about eating raw — it’s a naturally potent anti-depressant.

If you’re looking for some yummy recipe ideas in the raw, this one is simple and delish!

Breakfast of champions:

Chia seed pudding: chia seed pudding

Soak about 3 tablespoons (or more, depending how how thick you want your pudding) in 1 1/2 cups of almond milk in the fridge over night.

In the morning, cut up banana, plumbs (they’re in season now and oh-so tasty) and any other fruit that fits your fancy.

Add a sprinkling of walnuts and raw honey and voilà! You have a breakfast full of omega 3’s and 6’s, potassium, healthy carbs, and essential vitamins.

Try it out and let me know what you think!

Fully Raw Wine

As someone who LOVES wine (and worked in the wine industry for 8 years) I am always looking for alternative drinks that can still give me a nice “buzz” but also pumps my body full of nutrients and vitamins.

Maybe it’s just the high of eating raw foods, but I love this recipe from “Fully Raw Kristina.” I think the wine glass and decanter really make it feel like I’m having the full wine experience (not to mention the intoxicating color of the juice).

Try it and let me know what you think!

3 Nutrient-Packed Power Breakfast Recipes

Looking for new breakfast recipes that will help kick-start your morning with nutrient dense ingredients? We all know breakfast gives you more energy and is known to help with weight loss, not to mention help boost concentration and physical endurance, so we thought we’d share with you MindBodyGreen‘s latest yum fest!

Give them a try and let us know what you think!

Raspberry Banana Smoothie 

Ingredients:

1 cup chia gel*

1 cup frozen raspberries

1 banana

Chia is a tiny seed revered for its ability to boost your energy and endurance while keeping you satiated. A cup of raspberries packs 8 grams of fiber to keep your digestive system moving, and a banana not only delivers energy and B6, it will make your smoothie creamy and delicious.

Simply add all ingredients to a blender and blend until smooth.

*Make chia gel by soaking 1 tbs. of chia seeds in 1 cup of water, for 10 minutes or more. If you make smoothies often, you can soak in a larger quantity and leave in your fridge for up to a week.

If you’re always hungry before lunch:

Steel Cut Oats* topped with Apple or Pear 

Ingredients:

½ cup steel cut oats

1 1/2 cups water

1 apple or 1 pear

handful of walnuts

cinnamon and salt to taste

Hello fiber! This filling breakfast will keep you focused straight through lunch without even a twinge of hunger. Eating this regularly should help keep your trips to the loo regular, too.

Directions:

Cook oats according to directions. Meanwhile, chop apple or pear into bite-size pieces, and add to the pot a few minutes before the oats are done. When the timer goes off and all of the water is absorbed, transfer to a bowl, top with walnuts and sprinkle with cinnamon and salt if desired.

*Admittedly, steel cut oats can take a while to cook (20-30 minutes), so rolled oats are another option. Make sure your oats only contain “oats” in the ingredient list, though, and skip the highly processed instant oats with their added sugar and chemicals.

If you’re already perfect and just want a little beauty boost:

Millet Toast with Almond Butter and Banana 

Ingredients:

2 slices of millet bread

raw almond butter

2 tbs. raw pumpkin seeds

1 banana, sliced

What’s wrong with wanting to be beautiful? A mix of creamy and crunchy, this breakfast is sure to satisfy. Banana delivers energy to keep you perky, while pumpkin seeds are loaded with beauty minerals that will help keep your skin glowing and radiant. Luscious almond butter is packed with skin-loving vitamin E, and research suggests its healthy fats may actually help you lose weight.

Directions:

Toast bread, spread with almond butter, top with pumpkin seeds and then sliced banana. In place of banana, you can also use thinly sliced apple or pear, which will deliver added vitamins and fiber.

Armed with these delicious and satisfying breakfasts, you’ll never be able to utter, “I got up on the wrong side of the bed” again.

What are some of your favorite breakfast foods?

Strawberry & Lemon Tart

This dessert is perfect for the warmer weather. It’s refreshing, fruity and lighter IMG_3371 than most nut based treats. Plus it’s:

▪    Gluten Free

▪    Dairy Free

▪    Cacao Free

I came up with this recipe whilst trying to create something different to the usual chocolate based healthy dessert for a dinner party.

To be honest anything lemony is good with me!

This recipe makes x 4 tarts.

Ingredients:

Base

▪    1 1/2 cups of macadamia nuts

▪    1/2 cup of medjool dates

▪    pinch of sea salt

Blend ingredients until a dough is formed, press into the coconut oil greased tart tins.

Filling

▪    2 cups of cashews IMG_3353

▪    1/2 cup of lemon juice

▪    1 tbsp of honey

▪    1/2 cup of melted coconut oil

▪    pinch of vanilla

Blend all ingredients together until a smooth cream. Pour into the tart tins on the base. Place in the freezer for 30 mins to firm.

Topping

▪    2 cups of strawberries, chopped

▪    3/4 cup of medjool dates.

Blend into a strawberry jam, pour in the cream filling and place in the freezer to set for about an hour.

These are delicious when totally defrosted or still slightly frozen. I like how when they are frozen you can eat them by hand! They’re like an ice-cream biscuit and oh so yummy!

What are some of your favorite summer vegan treats? Let us know in the comment section below!

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most Sarah Hookdelicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Lemon & Avocado Mousse

Lemon desserts are one of my favorites! I pretty much love all fruit based desserts, like eton mess, apple crumble, apple pie, lemon meringue, and so on! Nowadays I don’t eat sugar laden desserts but have found a way to make my own versions of them with healthy ingredients instead. Guilt free desserts and no groggy feelings the day after are important to me.

The combination of the creaminess of the avocado and the astringent lemon is to die for!

My Lemon & Avocado Mousse is IMG_3397

  • Dairy Free
  • Gluten Free
  • Sugar Free
  • Cacao Free
  • Vegan

This makes mousse for 2.

Ingredients:

  • 1 ripe avocado
  • 1 lemon, the flesh, no rind
  • 1 cup of cashews, soaked.
  • 1 dropperful of stevia
  • 1/3rd cup melted coconut oil
  1. Blend the avocado with the lemon,
  2. Add in the cashews and stevia, blend again,
  3. Finally add the coconut oil. You will probably need to stir a few times between blends, once the mixture is smooth and a perfect mousse consistency it’s ready.
  4. Serve straight away, or chill for an hour in the fridge.

You can also freeze this and eat frozen like an ice-cream/sorbet.

Enjoy!

Tuesday’s Tasty Treats is a weekly column bringing Sarah Hookyou the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Third Eye Chakra Juice

This juice is delicious, refreshing and cleansing. It’s great for boosting immunity and aiding the liver cleanse.

Ingredients:

  • BeetrootIMG_3052
  • Apple
  • Ginger
  • Cucumber
  • Celery
  • Coconut water

Juice all of the ingredients and add coconut water to taste.

Enjoy!

Sarah HookTuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Chocolate & Beetroot Cupcakes

Chocolate & Beetroot Cup Cakes

Yes! Chocolate and beetroot! It’s an amazing combination! Beetroot is an excellent detoxifier and cleanser, helping the liver do its job, and when combined with the taste of raw cacao it makes these cupcakes deliciously healthy. Plus they are grain free, sugar free, and dairy free.

IMG_3005

Ingredients

  • 4 organic eggs
  • ½ cup of Coconut Flour
  • ½ cup of xylitol
  • 1 cooked beetroot chopped, (takes about 45 minutes in the oven)
  • 1 tbsp of Cacao powder
  • 1 tbsp of coconut oil
  • ½ cup of coconut milk
  • pinch of sea salt
  • pinch of vanilla powder
  • few drops of stevia

Blend the eggs in a blender, add in xylitol and beetroot. Blend again.

Next add the coconut milk, coconut oil, sea salt, stevia and vanilla. Blend again. Lastly add the coconut flour and cacao powder and blend well until thoroughly mixed.

Spoon mixture into cupcake holders and place in the oven for 20-25 minutes at 200C.

Enjoy!

Sarah HookTuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Superfood Smoothie!

Superfood Smoothie

▪   1 bananaIMG_2314

▪   1 cup of seed milk (fantastic with the pumpkin seed milk from last week’s recipe)

▪   1 tsp. raw honey

▪   1 medjool date

▪   1 tbsp chia seeds

▪   1/2 tsp. of chlorella

▪   1 tsp. of acai powder

▪   1 tbsp cacao powder

▪   1/4 tsp. of rhodiola

▪   1tbsp rice bran soluble

Blend and drink!

This drink is so perfect if you have a busy day a head; the cacao gives you stimulation (a healthier version than coffee), and the superfoods keep you going for hours!

Enjoy x

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Pumpkin & Sunflower Seed Milk

Pumpkin & Sunflower Seed Milk

I usually make milk with Almonds, Brazil or even Pecans, as my dairy free milk. However I had lots of seeds left over from when I soaked a whole batch and froze them. Once I had defrosted them I didn’t want the to go to waste, so I decided to make some seed milk!

It was a success so I’ll share what I did and why it makes a nice change…and it’s oh so good for you too!

Ingredients:

▪   1 cup of soaked pumpkin seedsIMG_2310

▪   1 cup of soaked sunflower seeds

▪   1 1/2 litres of filtered water

▪   3 medjool dates

▪   Pinch of sea salt

Add everything to the blender (I use my trusty Vitamix!).

Blend until smooth and then strain through a nut bag.

Easy!

I store mine in a mason jar in the fridge and it last for at least 4-5 days.

It’s important to soak the seeds first for at least 12 hrs; this makes the seeds more nutrient dense and also easier to digest. The digestion is your powerhouse!

To soak or not to soak..:

Soak! The reason for this is that nuts, seeds, legumes and grains, while rich in nutrients and enzymes, also contain phytic acid which inhibits the absorption of calcium, magnesium, iron, copper and zinc, they also contain enzyme inhibitors that work to block the absorption of minerals. In nature, phytic acid exists so that the seed or nut can protect itself until the proper conditions are met for it to sprout, grow and reproduce.

In addition to blocking key minerals from being absorbed into the body, phytic acid can be a great strain on the human digestive system. Traditional people have soaked and sprouted seeds, nuts, legumes, and grains for millennia in order to get the optimal nutritional benefits from these foods. Once soaked, the phytic acid is deactivated and released into the water and the enzymes and minerals in the food are more readily available for absorption into our bodies.

Why Pumpkin & Sunflower Seeds are so good for you:

Sunflower Seeds

Raw sunflower seeds are a rich source of vitamin E, a valuable antioxidant and anti-inflammatory, and a source of vital minerals such as magnesium and selenium as well as linoleic acid, an essential fatty acid.  The seeds contain lots of iron, which can combat anemia, and lots of chlorophyll, which helps detoxify the liver and the blood. Amazing Stuff!

Pumpkin Seeds

Pumpkin seeds are rich dietary source of magnesium, zinc, phosphorus, manganese, iron and copper. So many people are deficient in important minerals like magnesium and zinc. The seeds are a good source of tryptophan, the amino acid that converts to the neurotransmitter serotonin in the brain. Serotonin is important for coping with stress and deficiencies can lead to depression and insomnia.

Pumpkin seeds are also a fairly good source of certain B vitamins, which help regulate mood. Combine this with the tryptophan mentioned above and pumpkin seeds look like a great food to eat when stressed or tired.

Give this seed milk a go and let me know what you think…

And you can make this smoothie:

I like to have a play and get all my super-foods out and play at alchemy!

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you byChakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Hazelnut & Chocolate Bites

OMG! These taste like Ferrero Rocher and Nutella rolled into one. Delicious chocolate!

Dairy free, gluten free, and no processed sugars.

Hazelnut & Chocolate Bites

Ingredients

  • 1 cup of pecansIMG_2285
  • 1/2 cup of raisins
  • 1 tbsp of hazelnut butter
  • 1 tbsp of raw honey
  • 1/4 cup of coconut shredded
  • 1 tbsp of raw cacao powder
  1. Add the pecans to the blender and blend into flour
  2. Add in the coconut and cacao powder & blend again.
  3. Then add the rest of the ingredients and blend. You may need to stop and stir the mixture to get everything mixed well as it can be quite sticky…
  4. Once it has mixed into a dough texture, roll into little balls.
  5. Place in the fridge to firm.

These are great for kids, and a perfect chocolate fix for everyone.

Enjoy!

Tuesday’s Tasty Treats is brought to you by holistic health coach, Sarah Hook.

Tuesday’s Tasty Treats: Chocolate Raisin Fudge

Chocolate Raisin Fudge

  • 1 cup of Cashewscashew fudge
  • 1-2 chopped medjool dates
  • 1/3 cup of Organic Raisins
  • 1/3 cup of Coconut Oil
  • 1 tbsp of Cacao Powder
  • 1 tsp of sea salt
  • pinch of vanilla powder

Add cashews to blender and blend to a powder, then add sea salt, vanilla, and cacao powder and mix again. Add in the medjool dates and raisin and blend, then finally add the coconut oil and blend to a dough.

Spoon out and put into a rectangular dish and pop in the freezer for 30 minutes until firm.

Enjoy!

Recipe by nutritional health coach and raw food chef, Sarah Hook.

Tuesday’s Tasty Treats:Chocolate Cashew Cookies

Chocolate Cashew Cookies

First thing to know: You don’t need a dehydrator for these! (I prefer them gooey anyway).

All you will need is:

  • 2 cups of soaked Cashews IMG_1283
  • ½ cup of soaked almonds
  • 1 cup of medjool dates
  • 2 tbsp of raw honey
  • ½ tbsp of coconut oil
  • ½ cup of cacao powder
  • pinch of sea salt
  • pinch of vanilla powder

Blend the cashew and almonds in a blender until you have flour-like mix.

Add the dates, honey, sea salt and vanilla, blend until you have cookie dough, add the cacao powder and blend again.

You can then roll these into balls and serve, or flatten like cookies! Place in a fridge or freezer to firm and then enjoy!

Quick, Easy, Delicious and Healthy!!

Recipe by nutritional health coach and raw food chef, Sarah Hook.

Tuesday’s Tasty Treats: Chocolate Bliss Balls

Chocolate Bliss Balls

These balls are so quick and easy to make, and like all my IMG_0972recipes, they are great for on-the-go sweet treats that will give you energy and super nutrients too!

Plus they are chocolaty goodness… yum!

Ingredients

  • 2 tbsp raw cacao powderIMG_0974
  • ½ cup of melted cacao butter
  • 1 tbsp of raw honey
  • ¼ cup of pumpkin seeds
  • ¼ cup of sunflower seeds
  • ¼ cup of soaked almonds
  • ½ cup of oats
  • 4 medjool dates de-pitted
  • pinch of sea salt
  • pinch of vanilla powder
  • ¼ cup of raisins

In a blender add the seeds,nuts,oats, vanilla, sea salt and blend into a fine flour.

Then add the dates & raisins slowly until you get a cookie IMG_0964dough consistency.

In another bowl mix the cacao butter, cacao powder and honey together into a smooth sauce.

Roll the cookie dough mix into mini balls, cover in the chocolate sauce, and pop into the freezer to set for 20 minutes.

Serve and enjoy!

Recipe by holistic health food coach and raw food chef, Sarah Hook.

Tuesday’s Tasty Treats: Winter Elixirs

Comforting Raw Elixir’s

I have two recipes I want to share with you this week! Both are favorites of mine for the colder days and include ingredients to help keep you warm and comforted from the cold weather by focusing on warming, stimulating foods/herbs, such as ginger and cacao.

Super Magical Chocolate Shake

  • 1 bananaIMG_0660 2
  • 1 cup of almond/ hemp milk, I use both.
  • Pinch of cinnamon
  • 1 tsp raw honey
  • 1 tsp cacao powder
  • optional extra’s:
    • 1 tbsp of Rice Bran soluble, high in b vitamins and vitamin e.
    • 1 tsp of 4 Eternals by Shaman Shack – Ho Sho Wu,  Astragalus, Rhodiola and Shilajit.

Blend all ingredients together until smooth and serve. A truly decadent drink for those dreary days.

Lemon and Ginger Tonic

  • juice of 1 organic lemonIMG_0653
  • 1 tbsp of msm powder
  • inch of ginger, peeled
  • 1 tsp of vitamin C powder, I use truly natural vitamin C by Healthforce Nutritionals.

Pour warm/hot water over ingredients in a glass jar.  This is really cleansing and a perfect way to start the day.