raw food

Spicy Avocado Soup

Spicy Avocado Soup.jpg

Sometimes I just love to drink my food, so having a range of tasty and satisfying soups that I can make is a must. Here's a quick & easy recipe to try out on an at home day. You can vary the seasoning according to what you have available in your kitchen, start with a small amount to test the taste and increase if needed.

2 avocados, flesh removed from skin
1/2 white onion
1 tsp coconut oil
1/2 tsp vegetable masala seasoning
Handful spinach
1-2 cups cucumber juice
1 carrot peeled and cut into chunks
small piece fresh peeled ginger
Tbsp lime juice
Salt to taste

Blend avocado flesh and other ingredients until smooth. Pour into a bowl.
Garnish with torn spinach leaves & hulled hemp seeds.
Can be gently warmed through if needed.


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Disclaimer: This article is for educational purposes and is not intended to provide medical advice, diagnosis or treatment.

Easy shredded Salad

A simple shredded vegetable salad is energising, hydrating and micro nutrient dense!

A hand grater and some raw veggies (carrots, beets, courgettes/zucchini), with a great raw salad dressing is all you need to provide you with bags of energy (high vibration and life force). You can then add in some crunchy stuff and you're away with a healthy, colourful, flavourful and multi-textured treat.

Grated organic vegetables are super dense and indifferent combinations, they are a most satisfying main meal for the day. Have a LARGE salad in the middle of the day if possible (everyday, unless you're fasting), and it's best practice to vary the ingredients you use each day for nutrient variety. 

Prepare your veggies beforehand to take with you to work and keep refrigerated or in a cool bag until meal time. Include a healthy salad as part of your daily self-care routine.

You will need:
2 organic carrots, washed
1 organic courgette/zucchini, washed
1 organic raw beet, peeled
Handful of organic nuts (almonds, hazelnuts, walnuts etc.)
Handful organic sunflower seeds
1 organic lime
1 tbsp Cold pressed Avocado oil (or oil of your choice)
Pinch of salt (or to taste)

Grate the veggies and place in a bowl, chop the nuts and sprinkle over veggies. Grate zest of half the lime and sprinkle onto salad. Drizzle avocado oil and juice from half the lime over the salad, sprinkle with salt and add sunflower seeds. It's ready.

Quick and simple...enjoy!

Optional veggies include: squash, red or white cabbage, parsnip, onion, daikon, green beans, sweet potato, radishes...

One Love
Sistahintheraw x

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If you are interested in more raw food clean eating, check out my online wellness programmes, you can register here


Adorn Your Summer Salad with Edible Flowers...

Summer provides you with lovely flower blossoms covering a vast rainbow of colours, a good many of which are edible, offering you juicy nutritional benefits to add to your summer spread.

Edible flowers are a gorgeous way to create dynamic and healthful looking dishes that will have you salivating before you even catch a wif the the aroma they also offer. There are numerous types of flowers for you to chose from and eating the petals can have some nutrient values that may surprise you!

Most edible flowers contain vitamins and minerals. 

"The borage flower, for example, can provide you with a large dose of vitamin C and iron. Pumpkin and lavender flowers contain vitamin A, while rose petals contain vitamin E. Flowers like viola contain potassium, while many, particularly those with deeper colors, contain phytonutrients (flavanoids and antioxidants), which can lower your risk of cancer, heart disease, and other diseases."

There is such a huge range to select from, which varies depending on which part of the world you live in. Some well known edible flowers include:
hibiscus, carnations, dandelions, apple blossoms, marigold, roses, rocket/arugula, cilantro/coriander, kale flowers, chive blossoms, stock flowers, strawberry blossoms, nasturtium, viola, pineapple weed, pea flower, pansy, micro star, firestix, snapdragons, fennel blossom, garlic mustard, chamomile, chrysanthemum, fringed dianthus, calendula, garlic flowers, orchid, moringa blossoms, Mexican marigold, wild malva, peppermint-scented pelargonium, confetti bush, wild sorrel, many-petalled jasmine, squash and sunflowers.

There are may more too!

Start by selecting from flowers that may be growing in your graden or locally to where you are, and before you start eating your rose garden, here are a few tips:

  • Not all flowers are edible. Be absolutely certain of your source
  • Learn which flowers are in fact edible and what parts of the flower should be eaten
  • Most flowers should only be eaten in small quantities
  • Only eat flowers that have not been sprayed with pesticides
  • Be aware of potential allergies and start with a small amount.

You can also buy edible flowers at your local farmers market, where you can ask the vendor which edible flowers are safe for you to eat. Wash the flower petals gently and let them dry before serving. They can be kept in the fridge for up to a week on moist paper towels in an airtight container.

Taste characteristics of flower blossoms

  • Pot marigolds (calendula) have a slightly peppery flavor and add a pleasing golden yellow color. Add to salads, raw rice recipes or soups.
  • Nasturtiums also have a peppery flavor and are most frequently used in salads.
  • Pansies and geraniums add a mint-like flavor to salads, chilled soups or desserts.
  • Lilacs have a lemony flavor and go well on salads or desserts.
  • Roses have a mild sweet flavor and are often used in jellies or syrups, but can also be used to decorate cakes and other desserts.
  • Tuberous Begonias have a slightly tart citrus flavor. Their crunchy texture makes them a good addition to salads.
  • Squash Blossoms are probably the most frequently eaten edible flowers. You can use them served fresh in salads. Their flavor is quite mild and often similar to the type of squash they would have grown into.

Try making Candied Petals

Collect about 12 of your desired petals (violets, rosespansies, honeysuckle, cherry, carnations blossoms etc). Gently wash and dry the petals on a paper towel.

In a glass bowl, make a syrup to coat your blossoms. Place 1/4 tsp of your favourite spice, 1 tsp rose water and 2-3 drops of liquid stevia, 1/2 tsp organic cornstarch and combine (add a little more liquid if necessary.

This takes time - using food tweezer and fine food paint brush, paint the mixture onto your blossoms. Place each petal onto grease proof paper and store in a dry place over night to dry (you could also dehydrate them). Store in a air tight container. Use to add edible decoration to your favourite raw chocolate or cheese cake recipes...

Sources and Research:



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Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. 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. 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.