Plantain Salsa

Authentic tropical belly bliss raw!

©Plantain Salsa

©Plantain Salsa

I think this must be one of the very first raw food recipes I tried out at home many years ago. It’s one that you can vary over and over and still marvel at it flavourful deliciousness.

Plantains are a staple fruit, a whole food used in savoury cuisine for many non-western tropical regions: in the Caribbean, Americas, African continent and many countries across Asia. Plantain is a fruit, but not a banana and has a different flavour profile, when ripe, they are very sweet and lend themselves to different culinary applications.

Have this recipe as a side dish, in a tapas spread, or in a wrap…

You will need:

1-2 ripe firm ripe plantain, peeled and cut into cubes

1-2 ripe firm avocado, peeled and cut into cubes

2 tbsp fresh lime juice

1/2 cup fresh chayote/cho cho/Christophine, peeled and diced or julienne

handful plum tomato’s, diced

1 small scotch bonnet pepper, seeds revived, finely chopped (jalapeño pepper is milder)

3-4 spring onion, chopped

1/2 medium sweet red pepper, diced

2 tbsp fresh coriander leaves, finely chopped

1/2 tsp ground cumin

salt to taste

cracked black pepper to taste

Do this:

Add ingredients to a large bowl, season with salt and pepper and gently toss. Be careful not to smash the avocado. Place into a serving dish, share and enjoy. 🌿


Plantain: source of vitamin C, dietary fiber, potassium. High in carbohydrates from starch.

Chayote/cho cho/christopine: a type of squash that belongs to the gourd family. Provides antioxidants, and an excellent source of vitamin C.

Avocado: provides important vitamins C, K, E, B6, copper, potassium, folate, pantothenic acid (vitamin B5) and more.

Scotch bonnet pepper: a variety of chilli pepper. A source of carbohydrate, dietary fiber, vitamin A, C, and small amount of plant protein, calcium and iron.

Coriander/cilantro/Dhanya: a herb, with great flavour, all parts of the plant are edible. High in vitamin C, A, contains small amounts minerals.

Cumin: is a spice, it contains key nutrients such as iron and copper, which are needed for healthy red blood cells.

Tomato’s: are a fruit, and a great source of vitamin C, potassium, folate, and vitamin K.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Cinnamon Chia and Oat Parfait

This will keep you going for hours…

©Photo Anita McKenzie

©Photo Anita McKenzie

This is a flavourful recipe, great for children, digestive health and an energy booster. It will keep you going for hours before you need your next top up!. I love this recipe, it’s delicious and totally satisfying!

You will need these:

For oat layer:
1 cup gluten free oats
½ tbsp baobab Powder (optional)
1 cup almond milk
1 tsp vanilla essence or powder

1 tbsp goji berries
pinch of salt

For chia layer:
⅓ cup Chia Seeds
1 ¼ cup almond milk
1 tsp ground cinnamon
pinch of salt

Apple Layer:
1 cup apples, chopped
1 tbsp lime juice
¼ tsp salt

handful of strawberries, mashed with a fork, keep some back for topping

Optional Extras:
Dried coconut
Sliced almonds

hemp hearts
mashed raspberries

Do this:

Mix together the oat base ingredients and place in the fridge overnight.
Whisk together the ingredients for the chia layer and then place in the fridge overnight.
Mix together the ingredients for the apple layer.
Create layers with the apple mixture, mashed strawberries, oat base, chia pudding. Top with toasted oats, toasted almonds and mashed raspberries. And add toppings of your choice.

Enjoy!

Oats: sustain energy, improve digestion, strengthen immunity, help lower cholesterol and are a good source of plant protein

Chia Seeds: improve digestion, stabilise blood sugar, good source of omega 3 and plant protein

Hemp Seeds: great source of plant protein, omega 3 & 6, calcium and fibre

Goji Berries: excellent for improving eyesight, kidney support and potent antioxidant source

Ground Cinnamon Powder: is loaded with powerful antioxidants, with potent anti-inflammatory properties

Kalahari Salt: trace minerals and flavour enhancer

Almond Milk: is naturally lactose-free and rich in vitamin E




Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Essential Herbals

Herbal infusions have a long history

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In my household we are long time tea drinkers, which is a big tradition in all of my cultural heritages! In the Caribbean herbal teas are often referred to as ‘bush tea’, often drunk for medicinal purposes, in India tea growing is a fine art, and in the UK tea is a huge cultural tradition.

That said, I have to admit that at any one time there is a huge selection in my kitchen of loose tea combinations that I select from depending on my mood, most of which have medicinal properties by default, but also have great flavours too.

My favourites are the most naturally made, fresh ginger which I can chop up for infusion, or mint or thyme leaf herbs from the garden. Dried flowers like hibiscus and spices like lemon grass, cinnamon or cardamom are also a delight.

If you want to, the combinations you can create are endless, or you can choose just one plant or flavour at a time.

What are herbal teas?

A herbal tea is a beverage made by soaking fresh or dried herbs in hot water, so you extract the herb’s properties, scent, flavour, and color into the water. Thus, the water is infused with the herb’s properties.

However there is a perceived difference between what we call herbal tea and a herbal infusion. According to the herbal academy, ‘herbal teas use less plant matter and are steeped for a shorter period of time than infusions, while herbal infusions use a larger amount of herbs and are steeped for a longer period of time’.

Using essential oils:

Recently I have been exploring the use of therapeutic grade essential oils to add to my herbal concoction. Adding essential oils to beverages is one of the easiest ways to enjoy their potent, refreshing flavours, plus their packed with anti oxidants too.

When you want to brighten up any of your favourite teas, only a small amount of essential oil will be required to provide your tea mixture with potent flavour, so make sure that you do not add too much, especially if you are drinking from a small cup or using strong oils.

Here are some of the essential oils that go great with tea:

Bergamot

Fennel

Peppermint

Cinnamon

Lemon

Roman Chamomile

How to make the perfect herbal tea:

To make a herbal tea infusion you will need:

  • A quantity of herbs or plant material, dried

  • A quantity of water

  • A few drops of essential oil* (optional)

Follow theses seven steps:

  • Boil Some Water.

  • Place Herbs In Tea Strainer.

  • Pour Hot Water.

  • ‘Steep’ Your Tea.

  • Strain Your Tea.

  • Sweeten Your Tea (optional).

  • Add an essential oil* (optional).

Essential oils also work well in smoothies, slushies, lemonades, hot cacao, flavoured water and many more of your favorite drinks. *But remember, not all essential oils are safe for consumption! You must check the manufacturers recommendations and cautions before use.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Dragonfruit (Pitaya) Bowl

Dragon fruit is also known as pitaya and belongs to the cactus family.

Dragon fruit is also known as pitaya and belongs to the cactus family.

Native to America’s, Dragon fruit is rich in antioxidants. It is a perfect ingredient for your morning fruit bowl. The pink scaly outer skin encloses a white, yellow or red inner flesh, specked with black seeds, which is sweet in flavour and extremely refreshing. The seeds are rich sources of omega-3 and omega-6 fatty acids, which are essential for the body.

Here are 5 Delicious Ways for You to Try it:

  1. Scoop out the fleshy part.

  2. Slice or chop the flesh for fruit salads

  3. Juice it

  4. Blend it.

  5. Freeze it.

Try this pitaya bowl Recipe! The great thing about this recipe is that it is:

Nutrient-rich
Engages your sense of fun and creativity
Has great visual appeal
Tastes yummy!

Plus you can enjoy it for breakfast, lunch or dinner…

You will need:

1/2 a dragon fruit

Small handful strawberries

1-2 drops DoTerra lemongrass essential oil (optional)

1/2 tbsp ground chia seeds

Just enough liquid to blend it up: almond milk, coconut water

Do this:

Add all ingredients to the blender and purée until smooth. Pour into a bowl and top with your favourite fruit etc.  As you can see, I saved some of pitaya to top with, along with hemp hearts, pumpkin and sunflower seeds, strawberries, dried shredded coconut, black currents and passion fruit.

Choose your Toppings:

When it comes to toppings, a few of my favorites include:

  • 2 tablespoons goji berries

  • 2 tablespoons buckwheat groats or your favorite granola

  • 1 tablespoon almonds, chopped

  • unsweetened finely shredded coconut

  • Nuts and seeds

  • Fresh fruit slices

  • Dried fruit

  • Cacao nibs

  • Coconut yogurt

Variations: You can blend different combinations as a base for your bowl.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Raspberry Vinaigrette

Add a touch of sumptuous summer pink to your salads…

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Raspberries are a favourite summer fruit and at this time of year, I simply can’t get enough of them; so much so, that I hope to start growing my own next year!

These versatile berries lend themselves to a variety of culinary uses so you can never be at a loss for various ways to enjoy them. Whether they are eaten straight, blended in drinks, incorporated into juices, featured in flans and pies, or jams, jellies, dips and sauces, you will almost certainly recognise their distinctive summer fruit flavour.

Raspberries can range in colour from the best known red and black varieties to purple, yellow, or golden, they are also rich in potassium and antioxidants. Each colour of berry has its own unique composition of vitamins, minerals, and antioxidants.

Ever tried drizzling raspberry dressing over a strawberry and sliced almond salad bowl? Try out this fruity and sweet vinaigrette recipe…

You will need these:

Juice of one lime or 2–4 drops DoTerra Lime essential oil

1 pint fresh raspberries

2 tbsp vegan mustard

A sweetener to taste (optional)

2 tbsp apple vinegar

1⁄4 cup olive oil

Pepper to taste

Salt to taste

In small bowl, mash raspberries. Add remaining vinaigrette ingredients and mix using wire whisk until combined. Chill vinaigrette for at least 30 minutes. Gently toss your salad ingredients with the raspberry vinaigrette.

Variations:

You can use balsamic vinegar instead, or use walnut oil or avocado oil as substitutes.

Note:

Some DoTerra essential oils are approved for food use, they are potent, so if you’re not used to making food with them, start off one drop at a time and taste test for flavour.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.