salad

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. 

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. 

Raw Hummus

Hummus is an all time favourite of we raw vegans. It's a versatile recipe and there are so many great raw food versions for hummus, that I thought I would include a few for you to explore. It doesn't always have to be made with chickpeas as the main ingredient, but the ingredients you do select will of course have a baring on the colour, consistency and flavour of your hummus.

As you will see below, you can flavour hummus with lots of different herbs and spices like sumac, harissa, parsley, garam masala, paprika, cumin, mustard, ground fenugreek, 

Serve hummus as a dip with raw crackers or crudites, on salads or use as a spread in sushi rolls and wraps, or however you like. Enjoy!

To serve and garnish hummus, add a drizzle of olive oil and a couple dashes of paprika for garnish; or garnish with fresh green leaves.

Sweet potato hummus

3 cups peeled, and diced sweet potato
1/3 cup of raw organic tahini
2 tbsp organic, cold pressed olive oil
Juice of half a lemon
1 garlic clove, crushed
1/2 tsp ground cumin
pinch of cayenne pepper
sea salt to taste

Blend the sweet potatoes with the tahini. Add in the olive oil and blend. Add the remaining ingredients and blend well. Taste and add more seasoning if desired. Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Sprouted Chipotle Hummus 

4 garlic cloves, minced
2 cups of sprouted chickpeas
2/3 cup of raw organic tahini
2 large lemons, juiced and zested (about 1/3 cup of juice)
1/2 cup water as needed
1/4 cup organic, cold pressed olive oil
sea salt to taste
1/2 tsp freshly ground black pepper
1/8 to 1/2 teaspoon of organic ground chipotle, or to taste depending on the level of spiciness you prefer

In a food processor, combine the garlic, chickpeas, tahini, lemon juice,  a little of the water at a time, and olive oil. Process until smooth. Add the salt, pepper and chipotle powder to taste. Taste and adjust seasoning if desired.

Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Optional: You could replace the chipotle with harissa and omit the cayenne.

Aubergine and Courgette Hummus

1 medium aubergine, peeled and chopped
1 courgette/zucchini, peeled and chopped
3 pegs garlic, crushed
1 cup white sesame seeds, soaked and drained
1/2 cup hemp hearts,
2 tbsp organic, cold pressed olive oil  
1/2 tsp paprika
juice 1/2 lemon
sea salt to taste

In a food processor combine sesame seeds with garlic and the tahini. Add in the aubergine, hemp hearts, salt and lemon juice and combine.. Add olive oil and combine to desired consistency. Taste and add more seasoning if desired. Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Sun Dried Tomato Hummus

1 cup diced zucchini/courgette, peeled or unpeeled
7 sun dried tomato halves, softened in warm water, drained and chopped
2 tablespoons fresh lemon juice
1 peg clove, minced
sea salt to taste
1/3 cup raw organic tahini

Combine the diced zucchini, chopped sun-dried tomatoes, garlic and lemon juice in a mini food chopper or blender, and pulse to a smooth mixture. Taste and add more seasoning if desired. Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Zucchini (Courgette) Hummus

1 large zucchini, peeled and chopped
1/4 cup fresh squeeze lemon juice
1/4 cup tahini (or nut butter if you do not eat seeds)
1 Tbsp. organic extra virgin olive oil (plus a little extra for garnish)
1 tsp. ground cumin
1/2 tsp. sea salt
1/4 tsp. fresh ground black pepper
2 cloves garlic, chopped
Dash paprika (for garnish)
Chopped cilantro (for garnish, optional)

Place the lemon juice and tahini in a food processor and blend for about 30 seconds or until well combined and creamy. You may need to scrape the sides once or twice to get the ingredients to fully combine.

Add the zucchini, olive oil, cumin, sea salt, black pepper and garlic and blend until smooth. You may need to scrape the sides once or twice. Taste and add more seasoning if desired.

Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Raw Broccoli Hummus

1 1/2 cups chopped organic raw broccoli
1 1/2 cups chopped organic raw zucchini
1/3 cup raw organic tahini
2 tbsp nutritional yeast
1 tbsp organic mustard
sea salt to taste
1/2 tsp ground cumin
3 tbsp lemon juice
1 medium jalapeno pepper, chopped

Process vegetables in a food processor until finely chopped, then add the rest of the ingredients and blend together until smooth. If it's too thick, add a thin stream of water until it reaches the desired consistency. Taste and add more seasoning if desired. Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Mango Curry Hummus

1 cup sprouted chickpeas, rinsed and drained
1 tbsp lemon juice
1.5 tbsp fresh mango pieces
2 small pegs of garlic, peeled and minced
1/2 tbsp garam masala
1/2 tsp turmeric
cayenne to taste (start with a pinch)
sea salt to taste
1.5 tbsp organic cold pressed olive oil

Place the chickpeas in a food processor. Add remaining ingredients except for the olive oil. Turn on the food processor and while its running, slowly add in the olive oil through the feed tube. Continue to process until the hummus becomes smooth. Taste and add more seasoning if desired. Transfer the hummus to a bowl and place in the refrigerator for at least 30 minutes before serving. Store in the refrigerator.

Hippocrates Raw Hummus

4 cups sprouted chick peas
1 cup olive oil
3 pegs garlic
6oz lemon juice
1 tsp Braggs (or to taste)
1 tsp kelp powder
1 tsp Frontier Pizza Seasoning
1 pinch cayenne
2 tsp ground cumin seed

Combine all ingredients in a blender. Season to taste.

ENJOY!


SISTAHINTHERAW RAW SOUL FOOD RECIPES FOR A VIBRANT NEW YOU!

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. 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. 

 

 

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


Want to know more?

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

SISTAHINTHERAW RAW SOUL FOOD RECIPES FOR A VIBRANT NEW YOU!

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:
https://content.ces.ncsu.edu/choosing-and-using-edible-flowers-ag-790
https://theartfulcrafter.com/blog/candied-blossoms.html

 

SISTAHINTHERAW RAW SOUL FOOD RECIPES FOR A VIBRANT NEW YOU!

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

To Celebrate my travels, look out for my forthcoming ebook series coming to you soon.

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. 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.