Raw Buckwheat Porridge

Ingredients:

• 2 cups raw buckwheat groats (not the same as Kasha or roasted buckwheat) soaked in water for a minimum of 1 hour or overnight
• 1 1/4 cups non-dairy mild (almond, soy, coconut, rice)
• 2 Tbsp chia seeds
• 1/4 cup liquid sweetener or to taste (Agave, honey, maple syrup, rice syrup)
• Pinch of salt
• 1tsp vanilla extract
• 1 tsp cinnamon

Optional toppings:

• chopped fruit or dried fruit
• chopped nuts or seeds
• nut butter

Directions:

1. In a bowl pour 2 cups raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Plack buckwheat groats in a food processor or blender, along with almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste.

3. Scoop into bowls and add desired toppings. Serve immediately cold. Place leftovers in the fridge and enjoy for the next few days.

Makes about 4 one cup servings

Nutrition Facts Per Serving:
Calories: 400
Carbohydrates: 85 g
Protein: 11 g
Fat: 5 g
Fiber: 10 g
Sodium: 70 mg
Potassium: 395 mg
Phosphorus: 372 mg



Recipe Source: http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Sweet Potato Pie

Ingredients:

• 1 yam
• 1 sweet potato
• 1/2 cup coconut milk
• 1/4 cup almond butter
• 3 tsp cinnamon
• 2 tsp balsamic vinegar
• 1 1/2 tsp ginger
• 1 1/2 tsp nutmeg
• 1/2 tsp cardamon
• 1 tsp cloves
• 2 eggs

Directions:

Preheat the oven to 350 degrees. Peel and chop the yams and sweet potatoes into cubes. Boil the yams and potatoes in water until soft; around 10 to 15 minutes. Drain the water, then mash well and add the coconut milk, nut butter, vinegar, and spices. Mix, then add the eggs. Continue mixing until the pie is uniform and smooth.

Grease a 6-inch baking dish with coconut oil. Pour the pie mix into the dish, then bake for 30-35 minutes. Allow to cool, then cut into squares and serve. This can be prepared a day ahead of time, and you can serve it cold.

Some options: Sprinkle the top with cinnamon, nutmeg, and ginger. Top with pecans.

Makes about 6 servings

Nutrition Facts Per Serving
Calories: 158
Carbohydrates: 15 g
Protein: 4 g
Fat: 10 g
Fiber: 3 g
Sodium: 36 mg
Potassium: 371 mg
Phosphorus: 97 mg

Recipe Source: http://www.catalystathletics.com/recipes/recipe.php?recipeID=30

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

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