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Rating: 0.0/5 (0 votes cast)
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Time: 10 mins
Suggested portion: N/A
Yield: 2 x 400 ml glasses
Serves: 2
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Recipe by Rolene Sher, RAWlean
“Green juice is the mainstay food for your new healthy lifestyle. Its full of minerals and helps your body to heal and provides the building blocks to maintain pristine health. Drink at least 3 glasses of green juice every day and get to the point of drinking up to 1 litre undiluted per day.” – Rolene Sher
Ingredients:
- 2 or 3 red apples (or peaches, plums grapes, pineapple or banana for sweetening the juice)
- ¼ cup mint leaves (experiment with different types of mints)
- ½ cucumber
- 6 celery leaves
- chunk of ginger
- ½ lemon juiced
- 1 clove of garlic (optional)
- 1 or 2 cups of filtered water
Method:
- Wash all the leaves thoroughly in salt to ensure they are clean.
- Put all the ingredients in a juicer or blender.
- If you don’t have a juicer you can use a blender and then put the mixture through a nut milk bag to take away the fibre.
- Store in an air tight container in the fridge and drink throughout the morning.
Notes:
- The greener your juice the better, so use whatever greens are in season.
- Be creative and use the following leaves: swiss chard, pak choi, kale and tatsoi and add broccoli.
- Start out by diluting the juice if you find the taste too strong in the beginning. If you need more sweetness add another apple.
- This is just a basic recipe. If you love ginger add more. As you go along you will make it to your preference. Never compromise on the greens.
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 10 mins
Suggested portion: 2 nibbles
Yield: about 8
Serves: 4
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"Halva is a Middle Eastern dessert traditionally made from sesame seeds (tahini) heated with honey which is left to crystallize in the fridge for a few days, resulting in a crumbly texture. This halva recipe uses sesame meal and raw honey instead and whilst it doesn’t have the same taste or texture, it is more nutritious because the omega oils in the sesame seeds and enzymes in the honey are undamaged by heat." – Karin Liebenberg
Ingredients:
- ¼ cup (60 ml) raw sesame seeds, extra for rolling (organic if possible)
- about 2 tbsps (30 ml) raw honey
- a few drops of vanilla extract, to taste
- a pinch of unrefined salt
- natural flavouring of your choice (optional – see Notes)
Method:
- Make sure your blender is very dry before you start – the sesame seeds won’t grind up so well if there is any moisture.
- Blitz the seeds in the blender until a fine meal. Scrape down the sides and under the blades with a spatula every few seconds to make sure all the seeds are ground up.
- Place the sesame meal into a bowl and mix in enough honey to form a dough, add more if necessary.
- Add a pinch or two of salt – not enough to make it salty, but just a little to bring out the other flavours.
- Add the vanilla extract to taste.
- Mix by hand until all the ingredients are thoroughly blended.
- Pinch off the dough into cherry-sized pieces and roll them into little balls. Roll each ball in whole sesame seeds.
- Store covered in the fridge. The texture and flavour tend to improve if left for the next day. They store well, but are so yummy they might not last that long!
Notes:
- Add ground cinnamon (non-irradiated) to the sesame meal. This adds a fragrant and subtle flavour.
- Add raw cacao powder, or rolls your balls in it, to give them just a hint of chocolate.
- Add a few drops of toasted sesame oil to taste. This option isn’t 100% raw, but it adds a yummy, toasted oriental flavour.
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 5 mins + soak time
Suggested portion: 1 glass
Yield: about 6 cups
Serves: 6
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"Well, this drink is made of more than 5 ingredients, but it’s still a real breeze to make! Mexican-style Horchata is a milky looking, dairy-free drink usually made from white rice, cinnamon, sugar and sometimes vanilla and almonds. Other types of Horchata could contain tigernuts, barley, sesame seeds, milk and various other exotic spices and seeds. This simple version is a twist on the traditional Mexican recipe, as it uses cashew nuts, which blend much better and are creamier. The sugar is substituted with agave or xylitol and the addition of lime makes it the perfect summertime refreshment. Serve it ice cold!" – Karin Liebenberg
Ingredients:
- 1 cup (250 ml) raw cashews (or use raw or blanched almonds)
- 2/3 cup (160 ml) uncooked white rice (medium or long-grain)
- one large cinnamon stick (non-irraditated)
- 5cm lime or lemon zest strip (from an organic, unwaxed lemon)
- 2½ cups (625 ml) warm filtered water plus 3 – 4 cups extra cold water
- about ½ cup (125 ml) agave nectar or xylitol, or to taste
- ½ tsp (2 ml) vanilla extract
- 1 – 2 tbsps (15 – 30 ml) fresh lime or lemon juice, or to taste
Method:
- Place the nuts, rice, cinnamon and zest in a glass bowl with the water, cover with a lid or plastic wrap and refrigerate over night (or for 8 to 12 hours).
- Pour into a blender and blitz until as smooth as possible – gritty pieces of rice will remain. If using a Vitamix, the chances are that you will not need to strain the mixture
- Strain through a fine mesh sieve or cheesecloth.
- Stir in the extra water to reach the desired dilution.
- Add the agave or xylitol, vanilla and lime juice and adjust to taste. Add more ground cinnamon and vanilla if you like.
Notes:
- If you are serving over ice, keep in mind your drink will be watered down and become less sweet
- Basmati rice could be used, but it does have a strong, aromatic and "rice-y" flavour
- Make your own plain rice / nut milk by leaving out the cinnamon and lime and adding less sweetener. Use it over cereal, in your porridge and smoothies and as a milk replacement in baking
Serving suggestions:
Serve immediately, with a few blocks of ice, or refrigerate until needed and serve chilled without ice. Serving in empty glass jam jars with straws add a nice touch! Shake well before pouring as the mixture can separate. Horchata may be kept in the refrigerator for 3 to 5 days.
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 10 mins + chill time
Suggested portion: 1 glass
Yield: 4 glasses
Serves: 4
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“This sweet and creamy treat makes a great breakfast, snack or dessert. If your fruit is ripe, you can probably go without adding extra sweetness.” – Karin Liebenberg
Ingredients:
- 1 organic ripe papaya, or 2 large mangos (if in season)
- 4 granadillas (passion fruits), halved
- 2 x 150g tubs of organic plain yoghurt (gelatine-free)
- freshly squeezed lemon, or lime juice (if in season)
- xylitol, to sweeten if needed
Method:
- Peel the papaya or mango and cut into small dice. Reserve any offcuts.
- Purée the offcuts and / or a few fruit cubes in a liquidiser.
- Scoop out the seeds from 2 of the granadilla halves and mix with the fruit purée.
- Add lime juice to taste.
- Gently fold the yoghurt and half the diced fruit through the fruit purée.
- Divide between 4 glasses and top with the remaining diced fruit.
- Cover and chill for 30 minutes before eating.
- Scoop the seeds from the remaining granadillas over the top of the fools to serve. Garnish with a mint leaf if you like.
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 20 mins
Suggested portion: 1 macaroon
Yield: about 12 macaroons
Serves: 12
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"These flourless, moist, chewy cookies can be whipped up in no time – perfect for a last minute tea time treat and for guests who are dairy-, wheat- and gluten-intolerant. They are best enjoyed on the same day as they are made." – Karin Liebenberg
Ingredients:
- 3 organic or free-range egg whites
- 1/8 tsp (a large pinch) of unrefined salt
- ¼ cup (60 ml) agave nectar
- 1 tbsp (15 ml) vanilla extract
- 1½ cups (375 ml) desiccated coconut
Method:
- Prehead the oven to 180°C and line a baking sheet with baking parchment.
- In a mixing bowl, whisk the egg whites and salt until stiff peaks are formed.
- Gently fold in the agave, vanilla and coconut.
- Drop large tablespoonfuls of the batter onto the prepared baking sheet.
- Bake for 10 to 15 minutes, or until lightly toasted.
- Serve warm or cold.
Notes:
- To prevent the agave from sinking and upsetting the balance of the batter, continue to re-mix gently it as you go along.
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 5 mins + chill time
Suggested portion: N/A
Yield: N/A
Serves: 4
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"A salad that is cooler than the cucumber itself! It’s a great accompaniment to sushi, dim sum or any Asian meal. If you are eating with chopsticks, just keep in mind that finely shredding or grating the cucumber could prove a bit tricky to handle, so opt for larger pieces. Be careful not to overseason the salad with rice vinegar, it should only have a hint of tartness – although you may have a generous hand with the sesame oil (this is what makes the dish!)." – Karin Liebenberg
Ingredients:
- 1 organic english cucumber
- rice vinegar (100% pure, gluten- and sugar-free)
- toasted sesame oil
- 2 cloves garlic, finely minced
- unrefined salt
- sesame seeds and/nori, to garnish (optional)
Method:
- Halve the cucumber lengthwise. Scoop or cut out the seeds and discard. Cube, slice half moons, cut ribbons, finely julienne, shred, grate or spiralize the cucumber – be creative! Drain off any liquid well.
- Add the seasonings to taste. Toss thoroughly before making any adjustments.
- Allow to chill for 15 to 20 minutes before serving.
Notes:
- Add a pinch or two of xylitol if you need a hint of extra sweetness
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
Recipe by Marina Baschiera
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Time: 2 mins + freezing time
Suggested portion: 1 cup (250 ml)
Yield: about 1 cup
Serves: 1
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"This little piece of heaven was inspired by my friend Marina. If you are craving something sweet, this delicious, guilt-free, melt-in-your-mouth ice-cream is literally ready in seconds (just be sure to have some frozen bananas on hand!) It’s a good idea to freeze ripe bananas before they spoil – plus you will have them ready to use for smoothies, milkshakes and treats like this! PS. The bananas need to be peeled and sliced before freezing." – Karin Liebenberg
Ingredients:
- 2 frozen organic bananas
- about 3 tbsps (45ml) organic peanut butter*, more if you prefer it nuttier
- filtered water or organic unsweetened rice or nut milk
- a few drops of vanilla extract (optional)
- a sprig of fresh mint to garnish
Method:
- Blend all the ingredients together in a food processor or blender, adding enough liquid to get a smooth consistency. Garnish with mint and serve.
Notes:
- Add unsalted, chopped nuts of your choice for an extra crunch
- For variation, add some cacao or cocoa powder
- If you need to sweeten, add a little raw honey
- *Opt for organic peanut butter that is 100% pure, rather than those that contain salt, sugar, soya, hydrogenated fats or any other additives
- Rice milks could contain salt – check the ingredients
Recipe Disclaimer
VN:F [1.9.20_1166]
Rating: 0.0/5 (0 votes cast)
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Time: 10 mins
Suggested portion: 1 pot (100 ml)
Yield: 4 pots
Serves: 4
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""Finding healthier alternatives to desserts or sweet treats can sometimes be very tricky, especially if you are in a rush and don’t have hours to spend over the stove, so it’s important to equip yourself with healthy recipe’s – like this one. Pears contain vitamin C which is vital for a healthy functioning immune system. Rooibos is high in antioxidants which helps slow down the aging process. Vanilla extract is well known for its sweet smelling aroma and for many years it was not known to have any particular health benefits but recent studies suggest that it may help to fight against cancer. The vanilla, together with the cinnamon, cloves and ginger make this a delicious and sweet scented dessert." – Megan Bosman
Ingredients:
Pears
- 300 ml filtered water
- 1 cup (250 ml) apple, pear juice, or grape juice (100% pure, unsweetened and additive-free)
- 4 whole cloves, or a dash of ground cloves
- 1 star anise
- 2 cinnamon sticks, or ½ – 1 tsp ground cinnamon (opt for non-irradiated spices)
- 2 cardamom pods, bruised
- ½ thumb ginger, roughly chopped, or ½ – 1 tsp ground ginger
- 2 organic rooibos tea bags (unbleached tea bags)
- 2 tbsps (30 ml) honey
- 4 ripe and sweet soft fleshed pears, peeled (forelle or packham)
Vanilla Bean and Olive Oil Yoghurt
- 1 cup (250 ml) organic plain yoghurt (gelatine-free)
- 1 tsp (5 ml) vanilla bean paste or extract
- 4 tsps (20 ml) xylitol
- 1 tsp (5 ml) extra virgin olive oil
Method:
- Pour the water and fruit juice into a small saucepan.
- Add cloves, cinnamon sticks, cardamom, ginger, tea bags and honey.
- Add the peeled pears, bring to boil and then turn down the heat to simmer covered over a medium to low heat on the stove for about 30 minutes, or until they are soft and tender.
- Mix together the vanilla yoghurt ingredients and serve with the warm pears.
Notes:
- Stabilisers in yoghurt may be derived from wheat or gluten so check with the manufacturer
Serving suggestions:
Serve with spoonful of poaching sauce, dollop of yoghurt and top with toasted flaked almonds (not nut-free)
Recipe Disclaimer
EatUrGreens would like to thank the following for their contribution to this project:
