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Tuesday, October 30, 2012

Raw Chocolate Banana Avocado Pudding

Ingredients:


  • 1 very ripe medium sized banana
  • 1/2 avocado
  • 2 tsp cocoa powder
  • 1/2 tsp vanilla
Directions

Place all ingredients in a blender and blend until smooth. If you don't have a blender you can also use a fork to mash all the ingredients together. Best if eaten immediately after making. 

Makes 1 serving

Nutrients Per Serving:
Calories: 230
Carbohydrates: 35 g
Protein: 3 g
Fat: 11 g
Fiber: 9 g
Sodium: 7 mg
Potassium: 810 mg
Phosphorus: 82 mg

Tuesday, October 23, 2012

Almond Cookies



Ingredients:

  • 2 cups almonds
  • 1/2 cup honey
  • 1/2 tsp sea salt
  • 1/4 cup water
  • 3 Tbsp carob powder (optional)
  • 1 Tbsp honey
  • 1 tsp water
  • 24 whole almonds
Directions:

Preheat the oven to 350. Grease a cookie sheet. 
Grind the 2 cups nuts in a blender or food processor, being careful not to over grind. Place ground nuts in a small bowl; combine with honey, salt, water, and carob powder (if using). Drop by the teaspoonful 2 inches apart onto a greased cookie sheet. 

Make a Glaze of 1 Tbsp honey and 1 tsp water and brush over cookies. Place whole almonds on top of each cookie for decoration. Bake for 10-12 minutes. 

Makes 24 cookies

Nutrition Facts Per Cookie
Calories: 100
Protein: 8.2 g
Carbohydrates: 10 g
Fat: 6.4 g
Fiber: 2 g
Sodium: 49 mg
Potassium: 102 mg
Phosphorus: 64 mg

Raw Brownies (made with dates!)



Ingredients:
  • 1 cup pecans
  • 1 cup dates
  • 5 Tbsp raw cocoa powder
  • 4 Tbsp shredded unsweetened coconut
  • 2 Tbsp honey or agave nectar
  • 1/4 tsp sea salt
Directions
1. Place pecans in your food processor and process until the pecans become small and crumbly.
2. Add dates to the pecans and process until the mixture sticks together and the dates are well processed. 
3. Add the remaining ingredients and process again until the mixture becomes a chocolaty brown color. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)
4. Dump mixture into your brownie dish or small cake pan and press down firmly using clean hands. 
5. Refrigerate for a couple of hours then serve. 

Makes about 8 brownies
Nutrition Facts Per Brownie
Calories: 193
Protein: 3 g
Carbohydrates: 23 g
Fat: 13 g
Fiber: 4 g
Sodium: 75 mg
Potassium: 248 mg
Phosphorus: 80 mg

Recipe source: http://www.therawtarian.com/raw-brownie-recipe

Barley Drop Cookies

Ingredients

  • 1/3 cup butter 
  • 3/4 cup sugar
  • 1 1/2 tsp pure vanilla
  • 2 cups barley flour
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup water, nut milk, or goat milk
  • 1/2 cup dried blueberries, cranberries, or raisins (optional)
  • 1/2 cup chopped nuts (optional)
Directions:

Preheat the oven to 350 degrees. Grease a cookie sheet.
In a large bowl, cream the butter and sugar and stir in the vanilla. In a small bowl, combine the dry ingredients together. Mix the dry ingredients alternately with 1/2 cup liquid. Blend well. Add dried fruits and nuts if desired. Drop by the teaspoonful onto a greased cookie sheet and bake 12-14 minutes.

Makes about 56 small cookies

Nutrition Facts Per Cookie (including dried fruit and nuts)
Calories: 48
Protein: 0.8 g
Carbohydrate: 7.8 g
Fat: 1.6 g
Fiber: 0.7 g
Sodium: 48 mg
Potassium: 26 mg
Phosphorus: 26 mg

Recipe from Allergy Free Cooking

Raw Hummus



Ingredients:

  • 1 cup zucchini with skin, chopped
  • 6 Tbsp raw tahini
  • 6 Tbsp Sesame seeds, soaked for 4 hours, rinsed, and drained
  • 3 Tbsp lemon juice
  • 3 Tbsp olive oil
  • 4 cloves garlic
  • 1 tsp paprika
  • 1 tsp salt
  • 1/4 tsp ground cumin
  • pinch of cayenne
Directions:

Combine all ingredients, except the Tahini and the sesame seeds in a high-speed blender or food processor and puree. Add sesame seeds and puree. Add tahini and blend until smooth and creamy. 

Makes approx. 10 servings

Nutrition Facts Per Serving:
Calories: 125
Protein: 2.7 g
Carbohydrate: 4.3 g
Fat: 11.6 g
Fiber: 1.6 g
sodium: 245 mg
Potassium: 105 mg
Phosphorus: 106 mg

Tuesday, October 16, 2012

Tabbouli

Ingredients:
  • 1 cup cooked kasha (hulled and roasted buckwheat)
  • 1/3 cup chopped green onions
  • about 15 fresh mint leaves chopped
  • 1/4 cup chopped parsley
  • 1 large tomato seeded and chopped
  • salt to taste
  • 1 Tbsp lemon juice
  • red wine vinegar
  • romaine leaves
Directions:
Prepare kasha according to package directions, using chicken broth. Combine all ingredients, using sufficient red wine vinegar to moisten kasha (about 3-4 Tbsp). Chill at least 2 hours before serving. Serve with romaine lettuce leaves.

Nutrition Facts Per Serving (makes about 3 servings)
Calories: 70
Protein: 2.7 g
Carbohydrates: 15 g
Fat: 0.5 g
Fiber: 2.6 g
Sodium: 92 mg
Phosphorus: 61.2 mg
Potassium: 255 mg

Recipe Source: The Birkett Mills Buckwheat Cookbook

Deluxe Buckwheat Almond Cake

Ingredients:
  • 1 1/2 cups skin-on sliced almonds
  • 3/4 cup unsalted butter, softened
  • 3/4 cup sugar, divided
  • 4 eggs, separated
  • 2 tsp vanilla extract
  • 1/8 tsp salt
  • 1/2 cup light buckwheat flour
  • 1/2 cup raspberry preserves
  • 1 Tbsp confectioners sugar
Directions:

Oil bottom of a 9 x 1 1/2 inch round cake pan and line with wax paper. Finely grind almonds in food processor, belnder or nut chopper. In a large bowl, cream butter and 6 tablespoons of sugar. Beat in yolks, one at a time. Stir in vanilla and almonds. In medium bowl, beat egg whites and salt to soft peaks; gradually add remaining sugar, beating until soft, glossy peaks form. Lightly fold 1/4 beaten whites into batter. Sift 1/4 flour over batter; combine lightly. Alternately add remaining whites and flour in this manner. Pour batter into pan. Bake at 350 for 30 minutes or until tester inserted into center comes out clean. Cool on rack 10 minutes; remove from pan. When cool, slice horizontally into 2 layers. Place bottom layer, cut side up, on plate; spread with preserves. Top with remaining layer, cut side down. Sprinkler with confectioners sugar.

Nutrition facts per serving (Makes 11 servings)
Calories: 311
Protein: 6 g
Carbohydrates: 27 g
Fat: 21 g
Fiber: 2.4 g
Sodium: 62 mg
Potassium: 271 mg
Phosphorus: 129 mg

Recipe source: The Birkett Mills Buckwheat Cookbook