Tag Archives: Sarah Hook

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: 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: 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.

Raspberry Vanilla Ice Cream Heart

Raspberry Vanilla Ice cream Heart

I love cold creamy deserts and this one is a hit with everyone.  It tastes like vanilla ice cream but this one is without the Sugar or Dairy!

The raspberry top goes brilliantly giving it a refreshing sweet taste with the creamy base.

Plus, they look so pretty and it’s a great recipe to make for your loved one on Valentines Day, or a special anniversary…or just any day to say you love them.

Now for the important part the Recipe: (makes 9 hearts)IMG_0724

  • Cashew Nuts x 200g
  • Cacao Butter x 4 tbsp.
  • Agave Syrup x 4 tbsp.
  • Lucuma x 2-4 tsp. (to taste)
  • Coconut oil x 2 tbsp.
  • Filtered water x 160ml
  • Vanilla Pod – optional

Topping : 

  • Raspberries x 1 cup
  • Agave Syrup x 4 tbsp.

Soak the cashew nuts for at least 4 – 6 hrs. Rinse and drain them. Gently melt the cacao butter and coconut oil together (either in a dehydrator or over a bowl of hot water).

Add all the base ingredients in a high-speed blender and blend until smooth. Put the mixture into the heart molds and smooth over the tops. Place these in a freezer while you make the topping.

Blend all the ingredients for the topping in a high-speed blender until smooth. Strain the mixture into a bowl through a sieve to remove the raspberry seeds.

Bring the hearts out of the freezer when set, this make take an hour. Using a knife loosen the hearts from the mold and tap onto a plate. Spoon the topping onto the hearts and serve!

You can keep these in the freezer for frozen ice crème treats, or in the fridge for a softer mousse like dessert.

Sarah HookSarah Hook is a Holistic health coach, Raw Food Chef, and Creator of Juice Rehab – The Juice Detox in the UK. She loves Yoga, being outside in nature, being barefoot, meditating, and being creative in every area of life. You can check-out her services here.

Tuesday’s Tasty Treats: Raw Vegan Vanilla Milkshake

This raw recipe is another super easy delicious creation! Vanilla is my favorite flavor of milkshake and ice-cream, and this recipe is totally dairy and guilt free!

Vanilla Milkshake vanilla mylkshake

Ingredients:

2 Large Frozen bananas

2-3 tsp Pure vanilla extract

or seeds of 1 vanilla bean

1 cup of soaked cashews

2-3 Cups water

4 Medjool dates

Blend until creamy and smooth, adding enough water for your preferred consistency.

Enjoy!

Sarah HookSarah Hook is a Holistic health coach, Raw Food Chef, and Creator of Juice Rehab – The Juice Detox in the UK. She loves Yoga, being outside in nature, being barefoot, meditating, and being creative in every area of life.

Tuesday’s Tasty Treats: Cinnamon & Raisin Cacao Chunks

Another one of my favorite sweet treats!

  • 1 tbsp Cinnamon heart cinnamon chunks
  • ½ cup of melted cacao butter
  • 1 dropperdul of stevia
  • 1tbsp of raisins
  • 1 tbsp of chopped hazelnuts

Mix everything together and pour into a mold of your choice. (I like ice cube trays). Place in the freezer for 20 minutes and serve!

So easy! And the cinnamon is brilliant for blood sugar and an anti inflammatory — such a great combination with Cacao

Enjoy!

Sarah HookSarah Hook is a Holistic health coach, Raw Food Chef, and Creator of Juice Rehab – The Juice Detox in the UK. She loves Yoga, being outside in nature, being barefoot, meditating, and being creative in every area of life.

Tuesday’s Tasty Treats: Coconut Cookie Dough Balls

Coconut Cookie Dough Balls

INGREDIENTS: 

  • 2 cups chopped pecans
  • 2 cups raw, flaked coconut
  • 1/4 cup coconut oil
  • 1 dropperful of stevia
  • ¼ cup of Lucuma powder
  • 1 tsp. vanilla
  • pinch of salt
  • 1 cup Cacao nibs

Firstly blend the nuts into tiny pieces, then add the rest to the blender and pulse (or you can mix really well by hand in a big bowl).

Make sure everything is evenly coated.

Roll mixture into balls.

You can freeze for 10 mins or eat straight away, depending on how firm you prefer your balls.

Super easy! And Super Yummy!

Enjoy!

Recipe by Sarah Hook

Tuesday’s Tasty Treats: Peanut Butter Smoothie

Some mornings just call out for something a little different to the usual green smoothie or green juice – something which is also nutritiously delicious too!

This is one of my favorite decadent smoothies; taste’s so naughty but is soo good for you. Also a great post work out drink!

And who doesn’t like Peanut Butter??!

Peanut Butter Smoothie 

  • 2 cups almond milk
  • 2 large frozen ripe bananas
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 3 tbsp natural peanut butter (raw if possible)
  • 1/4 tsp pure vanilla

Blend all the ingredients together and enjoy!

You can add ice if you wish for a perfect summer drink.

Tuesday’s Tasty Treats: Chocolate Chip Honey Banana Popsicle

Chocolate chip Honey Banana Popsicle: – The easiest, simplest Raw Vegan snack Ever!!

All you need:

  • Frozen Banana
  • cacao Nibs
  • Raw Honey
  • Bee pollen

Spread the Raw honey on one side of the frozen banana. Top with Cacao Nibs and Bee pollen. Eat.

A great snack or dessert, if you’re in need for something sweet, or for a pre or post gym work out snack, or if you’re feeling a little stressed out…

Here’s the low down on the benefits.

 Raw Honey:

Honey is more digestible than any other sweetener, natural or artificial. It is because it is not only predigested, but it also contains enzymes to help it along. It is easier on the body because of its chemical structure and does not cause a huge insulin rush the same as sugar does.

Cacao Nibs:

Antioxidants: Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Health benefits of these antioxidants include:

  • Promote cardiovascular health - Help dilate bloods vessels, reduce blood clotting, improve circulation, help regulate heartbeat and blood pressure, lower LDL cholesterol, and reduce the risk of stroke and heart attacks.
  • Protect from environmental and metabolic toxins - Help repair and resist damage caused by free radicals, and may reduce risk of certain cancers.
  • Neurotransmitters: By increasing the levels of specific neurotransmitters in our brains, cacao promotes positive outlook, facilitates rejuvenation and simply helps us feel good.
  • Serotonin - Cacao raises the level of serotonin in the brain; thus acts as an anti-depressant, helps reduce PMS symptoms, and promotes a sense of well-being.
    • Endorphins - Cacao stimulates the secretion of endorphins, producing a pleasurable sensation similar to the “runner’s high” a jogger feels after running several miles.
    • Phenylethylamine - Found in chocolate, phenylethylamine is also created within the brain and released when we are in love. Acts as mild mood elevator and anti-depressant, and helps increase focus and alertness.
    • Anandamide - Anandamide is known as the “bliss chemical” because it is released by the brain when we are feeling great. Cacao contains both N-acylethanolamines, believed to temporarily increase the levels of anandamide in the brain, and enzyme inhibitors that slow its breakdown. Promotes relaxation, and helps us feel good longer.
    • Essential Minerals: Cacao beans are rich in a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.
    • Magnesium - Cacao seems to be the #1 source of magnesium of any food. Magnesium balances brain chemistry, builds strong bones, and helps regulate heartbeat and blood pressure. Magnesium deficiency, present in 80% of Americans, is linked with PMT, hypertension, heart disease, diabetes and joint problems.
    • Sulfur - Cacao is high in the beauty mineral sulfur. Sulfur builds strong nails and hair, promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.
  • Essential fats – There is a mis-perception that chocolate is fattening. In truth, the fats in cocoa butter are healthy fats. Cacao contains oleic acid, a heart-healthy monounsaturated fat, also found in olive oil, which may raise good cholesterol. Also, substances found in cacao are known to help reduce appetite.

Important note- to fully benefit from chocolate’s wide array of nutrients, eat chocolate that is as close to its natural state as possible. Whole cacao beans and nibs are best. You lose many of the health benefits when you eat commercially produced chocolate.

Bananas:

Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids, which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin – which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our body gets it’s dose of tryptophan is through our diet – it does not produce tryptophan naturally; bananas is one of the easiest ways to get it.

Bee Pollen:

Taking bee pollen, whether the granules or another form, helps to lower stress levels and enables people to better cope with stress.

This is one of the important health benefits of bee pollen, since controlling stress can impact many other aspects of health. Important vitamins, fatty acids, and amino acids are included in bee pollen that aid with mood regulation, which means that stress can be lowered and better controlled when adding these supplements to your life.

Enjoy pleasure seekers xxx

Tuesday’s Tasty Treats are brought to you by ChakraCenter’s  raw food extraordinaire, Sarah Hook (see our staff-and-contributors page for details on Sarah and other contributors at Chakra Center).