The Raw Glow Blog

Category — Healthy Cooked Recipes

Healthy Sweet Potato Dessert Pudding

This healthy sweet potato dessert pudding is an absolutely zero guilt treat, snack, or breakfast. It’s a wholesome dessert perfect for kids and those on a low fat diet. It might not be decadent enough for a holiday party, but it would make a perfect holiday breakfast or late night snack topped with a little bit of granola. Yum!

Healthy Sweet Potato Dessert

Healthy Sweet Potato Dessert – Sweet Potato Banana Pudding

2 really ripe bananas
1 cup cooked and mashed sweet potato
1 tablespoon coconut sugar or maple syrup
1 teaspoon cinnamon
1/4 cup chopped walnuts

Blend all ingredients, except for the walnuts, in a powerful blender such as the Vitamix with a tamper or use a food processor with the S-blade. Top with the chopped walnuts. Makes 2 cups. Enjoy!

Thank you for visiting the Raw Glow Blog, if you liked this recipe please “like it” below. Comments are always welcome.

♥,
C

P.S. I have received a few e-mails from readers alerting me to the fact that cooked sweet potato is in fact cooked. This would be one of my healthy cooked recipes and is not intended to be a raw recipe. For a raw sweet potato recipe I encourage you to check out my raw vegan sweet potato souffle recipe here.

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November 26, 2013   4 Comments

Sweet Potato Oatmeal – A Breakfast Treat

Sweet Potato Oatmeal
Sweet Potato Oatmeal
Cozy up to fall with this yummy sweet potato oatmeal breakfast treat.

Prep Time: 30 minutes

Cook Time: 15 minutes

Yield: 2 servings

Nutrition Information:
  • 497 calories
  • 20 grams of fat
  • 30 grams of sugar
  • 184 milligrams of sodium
Ingredients:
  • 2 cups water or non-dairy milk
  • 1 cup dry oats
  • 1 cup mashed cooked sweet potato
  • 1/4 cup crushed or whole pecans
  • 1/4 cup raisins
  • 1 tablespoon coconut oil
  • 1 tablespoon raw honey or coconut sugar
  • 1 teaspoon vanilla extract or seeds from 1 vanilla bean
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pumpkin pie spice
  • 1/8 teaspoon sea salt
  • A few pinches white stevia powder or to taste (optional)
Instructions:
Steam, boil, or bake enough sweet potatoes to get 1 cup mashed sweet potato. In a pot bring to a boil water (or non-dairy milk), salt, cinnamon, pumpkin pie spice, vanilla extract, and a few pinches of white stevia powder. Add oats to the boiling water and cook the oats according to the directions on the package. Mix in the mashed sweet potato, coconut oil, and honey (or coconut sugar) and top with pecans and raisins before serving. Serve as is or with a splash of non dairy milk and topped with a bit of additional sweetener if desired. Enjoy!

 
Nutritional Benefits of Sweet Potatoes

The orange-flesh sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, niacin, vitamin B5, and potassium.

It’s important to have some fat in your sweet potato containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams (which is roughly 1 teaspoon) of fat per meal significantly increases this uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include.

Tips

  • Serves 2 people and the nutritional information is per serving.
  • I use organic white stevia powder from Trader Joe’s, or you can also use the Now brand organic white stevia powder as well.
  • If you would like to make a non-dairy milk such as almond milk you will need a nut milk bag.

Thank you for visiting the Raw Glow Blog, if you liked this recipe please “like it” below. Comments are always welcome.

♥,
C

Make Your Own Nut Milks

October 2, 2013   No Comments

Brown Rice Milk Recipe – Easy and Homemade!

Brown Rice Milk Recipe
Brown Rice Milk Recipe
I hope you enjoy this easy homemade brown rice milk recipe. While most brown rice milk recipes call for making brown rice milk with water, I prefer to use coconut water for the brown rice milk recipe because it makes for a sweeter and more flavorful milk. This is a cooked brown rice milk recipe that I find really creamy while still being easy to digest. It is a great base for fresh fruit smoothies and an easy way to add extra calories to your diet if you are looking to gain weight.

Prep Time: 3 hours

Yield: 6 Cups (Serving Size = 1 Cup)

Nutrition Information:
  • 173 calories
  • 1 grams of fat
  • 6 grams of sugar
  • 17 milligrams of sodium
Ingredients:
  • 4 cups organic overcooked short grain brown rice
  • 4 cups coconut water or filtered water
  • 1 vanilla bean or 1 teaspoon non-alcoholic vanilla extract
  • Preferred sweetener to taste (I have used white stevia powder or liquid, honey, and maple syrup, but you could use whatever sweetener you prefer)
Instructions:
To cook the short grain brown rice use a little more water than usual. I personally use 1 cup dry brown rice to 3 cups of water. Bring to a boil and let simmer for an hour and then take off the heat and let the brown rice cool down for a few hours. Add 4 cups of the cooled brown rice in a high speed blender, such as the Vitamix, with 4 cups of liquid. Then add 1 vanilla bean and blend for about 1 minute on high. Strain the mixture through a nylon nut milk bag and put the strained mixture back in the blender with your favorite sweetener to taste. I usually add a few pinches of white stevia powder or a few drops of flavored stevia to taste. If you don't have vanilla beans you can add 1 teaspoon of a non-alcoholic vanilla extract at this point. Blend the sweetener and vanilla in the blender and then pour the rice milk into a sealed container and put in the fridge, where it will last for a few days. Makes about 6 cups of brown rice milk. Use it as you would regular milk.

 

straining brown rice milk through a nut milk bag

Tips:

  • You really need a good nylon sprout bag or nut milk bag for making this recipe, but if you don’t have one you can use a mesh strainer or cheese cloth. Get a nut milk bag here.
  • You only need to blend the rice and liquid in the blender for 1 minute if you have a high speed blender such as the Vitamix, but if you don’t have a Vitamix you might need to blend for longer.
  • You can use the same method above for any type of grain milk. The ratio is 1 cup cooked grain such as quinoa, oatmeal, buckwheat . . .to one cup of liquid and follow the above directions. You can also mix and match grains and even add some soaked nuts into the equation as well. I like to mix one cup cooked oatmeal, 1/2 cup soaked almonds, and 2 cups brown rice with 4 cups liquid to make a delicious non dairy milk. You can also make the same recipe  with cooked quinoa instead of the oatmeal. The possibilities for mixing grains and nuts to make different milks are endless.
  • Some people will ask me if you can skip straining the milk in the sprout bag or nut milk bag. I would say that straining is essential unless you want a grainy milk. The only exception to this would be if you have a Vitamix and make oat milk out of cooked oatmeal. I have been able to get oatmeal milk  really smooth without straining, but I still prefer to strain for a smooth consistency. If you don’t have a Vitamix or another really powerful blender you will almost always need to strain when making grain milks.
  • You can experiment with using different liquids to make your grain milks as well. My personal favorite is to use coconut water for a sweet milk, but you could use: coconut water kefir for a tangy fermented drink or your favorite herbal tea such as mint or lemon verbena for a flavored brown rice milk.
  • Nutrition info is per 1 single 8 ounce serving using coconut water and stevia powder as sweetener.

I hope you enjoyed this brown rice milk recipe. Thanks for reading and please share your favorite non-dairy milk recipe in the comment’s section below.
♥,
C

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June 13, 2013   5 Comments

Simple Recipe for Kale Chips

I hope you enjoy this simple recipe for kale chips. This kale chip’s recipe can be made in the oven or the dehydrator fairly quickly and is a great substitute for potato chips. You can also experiment with different seasoning to make this recipe for kale chips your own.

recipe for kale chips


Simple Recipe for Kale Chips

Ingredients

1 bunch curly kale, stems removed and leaves torn into 2-inch pieces
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lime juice (can use lemon or orange or a combination of citrus)
1 teaspoon Simply Organic All Purpose Seasoning (or any favorite seasoning such as Mexican seasoning, curry powder . . .etc.)
¼ teaspoon sea salt or to taste

In a large bowl, drizzle kale with oil, lime juice, seasoning of choice, and salt. Toss until evenly coated. I love Simply Organic all Purpose Seasoning, but you can also use Mexican seasonings, curry powder, or any type of seasoning that you like.

If you are going to make them in the dehydrator you can dehydrate them at 118 degrees for 4-6 hours or until crisp, and be sure to flip them over half way through.

If you are going to make them in the oven, heat the oven to 200 degrees. Transfer to a rimmed baking sheet and bake for 40 minutes. Remove from oven and, using a spatula, flip kale leaves over. Return to oven and continue to cook until kale is dry and crisp, about 30 minutes more. Let cool completely.

Store in an airtight container for up to 3 days. You can crisp up the kale chips again by putting them in the oven or dehydrator until they are crispy again.

I hope you enjoyed this simple recipe for kale chips and please share your own recipe for kale chips in the comments section below.

♥,
C

November 13, 2012   1 Comment

Cooking With Quinoa – 2 Simple Recipes

cooking with quinoa

Some people are intimidated by quinoa but I am here to tell you that cooking with quinoa can be so simple!

Hopefully you have heard about quinoa by now. It’s an ancient gluten free grain revered by the Incas. It is high in protein compared to other grains and has a slightly nutty flavor.

I love its fluffy texture and it makes a great substitute for any recipe or dish that calls for rice. You cook quinoa similar to rice with a 1:2 grain to water ratio. The best part is, it cooks in 20 minutes! Below are two of my favorite quinoa recipes. Hope you enjoy!

 Quinoa with Leeks

~ one the easiest and one of my favorite ways to cook with quinoa

2 cups water or mineral broth
1 cup quinoa
1 kombu strip or a sprinkle of kelp granules
1-2 baby leeks chopped, about a ¼ of a cup (if don’t have baby leeks you can use a regular leek)
1 tablespoon coconut butter
Sea salt and pepper to taste

Wash and thinly chop the baby leeks using the white part of the leeks only. Put all ingredients except for the coconut butter, salt, and pepper in a pot and bring to a boil. Then reduce heat to low and cover. Simmer for 20 minutes. After 20 minutes, turn off heat, remove Kombu strip, gently mix in the coconut butter, and season with sea salt and pepper to taste. Let stand covered for 5 more minutes. Serve as a side dish.

Quinoa Tabouli

Inspired by Jo Anna (Raw Glow reader donated recipe)
Serves 4-6

3-4 cups cooked quinoa
Juice from 1 lemon
1 Tbsp crushed garlic
1/4 cup cold pressed Extra Virgin Organic Olive Oil
Fresh ground black pepper to taste
Sea salt to taste (optional)
Zatar seasoning to taste (optional)

Mix thoroughly and place in the fridge 2 hours or until chilled.

Then in a large bowl mix the following:

2 – 4 medium tomatoes – diced
1 cucumber – diced
1 packed cup parsley – chopped
¼ cup mint leaves – chopped
1 cup scallions – chopped
1/2 cup Black or Kalamata Olives – sliced

Add the remaining ingredients to the cool quinoa. Mix thoroughly and enjoy! It tastes every bit as good the next day and keeps in the fridge for a few days.

You can serve this recipe over greens as a filling salad, in a wrap with some hummus, or just as is. And this recipe is so versatile it can be used with brown rice or sprouted buckwheat.

Hope these recipes inspire you to start cooking with quinoa!

Please share your favorite cooking with quinoa recipes in the comment’s section below.

♥,
C

June 11, 2012   2 Comments