recipe

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. 

Pico de Gallo (Mexican Salsa Fresca)

Try this delicious spicy recipe, it’s a great accompaniment which you can add to your meals all year round!

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Sometimes salsa dishes are considered a summer dish only, not so! This is recipe for adding flavour to your meals all year long, plus its flavours can be varied depending on the mix of ingredients and seasonings you use.

In this simple recipe we’re using traditional ingredients: tomatoes, onion, chillies, garlic, lime and salt and then some…

Serve this dish with your dehydrated vegetable chips or crackers, have it as a side salad, add it to your fermented teff injera or lettuce wraps, or even sushi rolls, or integrate it into your Buddha bowl meal.

Adding DoTerra* essential oils to a salsa recipe not only enhances the flavour, but can save time when you don’t have fresh ingredients. Other essential oils like Cilantro, Coriander, Lemon, and Cumin can also help spice up any salsa recipe.

You will need these ingredients:

2 cups firm cherry tomatoes, quartered

½ medium-sized red or white onion, diced small

1 serrano pepper, minced (or other chilli pepper of your choice, add more or less to taste)

1 large clove garlic, minced

½ to ¾ cup fresh chopped coriander/cilantro or 2 drops of DoTerra coriander/cilantro essential oil

1½ tablespoons fresh lime juice or 3 drops of DoTerra lime essential oil

¼ teaspoon salt

Chop all the ingredients and mix together in a glass or earthenware bowl (not plastic). Adjust seasoning to your taste if necessary. Your salsa is ready to serve!

Want to change it up a bit? You could add in either: cubed mango, fresh ripe chopped ackee, chopped spring onion or fresh corn kernels.

Note*

Not all essential oils can be ingested. From experience, I use only DoTerra essential therapeutic grade oils for that reason. Please get in touch if you wish to know more about using oils safely in raw food recipes.


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.