recipe

Blackberry Mousse

A quick end of summer fruit mousse.

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A this time of year I love to go blackberry picking, it reminds of a childhood growing up in leafy south east London. My cohorts and I would pick and eat the wild berries until we’d had our fill. In those days you didn’t buy berries at the supermarket. So whenever I see them growing I’m off with my container to experience the joy that harvesting food brings…

My granddaughter like to mash them with a fork to make a quick raw jam for topping. Of course there are so many simple and creative ways to incorporate berries into your diet, I’m thinking about how I’ll use up the rest and I’ll be back to pick some for freezing.

Todays recipe is a raw blackberry mousse, easy and simple to make with a blender.

I used:

1 cup fresh blackberries

1/4 cup blueberries

I tbsp baobab fruit powder

1/2 tsp vanilla extract

1/2 tsp ground cinnamon

1 tbsp lime juice

I tbsp ground chia seed

1 tsp agar agar flakes

3 tbsp nut milk, (I used tiger nut milk), or more as necessary for mixture to combine in blender

Garnishes: I used dehydrated pitaya and strawberry with berries and hemp hearts

Do this:

Wash and prepare the fruit, add to your blender with the other ingredients, except the ground chia and agar agar.

Keep a few blackberries and blueberries back for garnishing.

Blend ingredients together until smooth, add more liquid, a little at a time if necessary to help the mixture to combine, then strain the mixture through a fine sieve. Return sieved mixture to the blender and combine with the ground chia and agar agar.

Immediately decant the fruit mixture into serving dishes and place in the fridge to set for 30 minutes. Garnish with fruit and other favourites (sprig of fresh mint, chopped nuts, hemp hearts etc.) and serve.

If you prefer your mousse a little sweet, you can use apple juice to blend, add soft dates, or a fruit syrup to taste.

Berries offers great nutritional value to your diet. They are high in fiber, vitamin C and antioxidant polyphenols, which may help to prevent and reduce symptoms of many chronic diseases, like cardiovascular disease.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/


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. 

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. 

Parsnip with Lime and Coriander 🌿

For those who love a rice-like dish, this recipe will liven up your taste buds…

Parsnips are a sweet, juicy root vegetable

Parsnips are a sweet, juicy root vegetable

Parsnips are closely related to other root vegetables like carrots and parsley root, they are very nutritious and are associated with many health benefits. Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, iron and dietary fiber.

For raw vegans, this recipe is a handy substitute for rice or couscous and a great way to add more vegetables to your diet.

You will need:

2-3 parsnip

1 habanero pepper, diced

1/4 tsp salt

2 scallions, diced

1/4 cup fresh chopped cilantro or 2-3 drops DoTerra coriander essential oil

3 tbsp fresh lime juice, or 2-3 drops DoTerra lime essential oil (use some of the zest if you want a dominant lime flavour)

To start, you wash the parsnips, peel and slice off the ends. Cut into chunks, place and pulse in a food processor. You only need a to pulse for 30-60 seconds before the mixture starts looking like rice or couscous, but be careful not to over process. That’s the main part done.

Next you want to give it some flavour. In a glass or ceramic bowl (not plastic), add the lime and other ingredients and mix together. Add in the parsnip and toss together to combine thoroughly.


Variations: You can use jicama in place of parsnip. You could add dried coconut, to make lime coconut rice.

Tip: You can use a box grater if you don’t have a food processor. Avoid using wild parsnips.


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.