Author Archives: Admin

Chocolate Mousse Tart

Chocolate Mousse Tart

Chocolate Mousse Tart


Walnut Crust:

2 cups         raw walnuts, unsoaked

1 cup            unsweetened, shredded dried coconut

¼ tsp             sea salt

½ cup            pitted medjool dates, approximately 8 dates, unsoaked *

* I always put the dates under warm water while I lightly take off the outside thin skin.  It is not necessary to do so, but that is what I like to do.

Place the walnuts, coconut and salt in a food processor and process until coarsely ground.  Add the dates and process until the mixture resembles coarse crumbs and begins to stick together.  Don’t over process.

Scoop the crust into a pie plate or tart pan.  Use a light circular motion with your palms and fingers to distribute the crumbs uniformly along the bottom and up the sides of the pan.  After the crumbs are evenly distributed press the crust down firmly on the bottom, then up the sides.

Place the crust in the freezer for at least 15 minutes, while making the Mousse.

Chocolate Mousse Filling:

½ cup           pitted medjool dates, approximately 8 dates, soaked *

½ cup            agave nectar or pure maple syrup

1 tsp               vanilla extract

1½ cups        mashed avocado (3 avocados)

¾ cup            unsweetened cocoa powder

½ cup             water

* Soak the dates for 30 minutes then rinse off the light skin.

Place the dates, agave (or maple syrup), and vanilla in a food processor, process until smooth.  Add the avocado and cocoa powder and process until creamy.  Stop occasionally to scrape down the sides with a rubber spatula.  Slowly add the water and blend briefly.

Remove the crust from the freezer and spread the mousse filling over the bottom.   Chill for at least 2 hours before serving.

I cut into serving pieces and put into the freezer.  It keeps really well and softens quickly when serving.

~ You can use just as a Mousse, no Crust needed.

Raw Vegan Carrot Cake

Raw Vegan Carrot Cake

Raw Vegan Carrot Cake

For the Carrot Cake:

2 cups         Carrot pulp *

½ cup          Raw pecans, soaked 6 hours, drained & rinsed

1cup            Medjool dates, soaked, pitted and peeled

½ cup           Shredded coconut

1 apple        Fuji, cored and cut into medium pieces

Ginger         Fresh – about a thick quarter size

½ tsp.           Pure vanilla extract

½ tsp.           Cinnamon

Put the dates into the food processor, chop.  Add the coconut, vanilla and cinnamon.  Blend well.  Set aside.

Place the apple into the food processor.  Blend until the apple is coarsely shredded.  Add the carrot pulp and fresh ginger.  Blend.  Add the other ingredients.

Do not over process.

* Carrots.  I found it does work best to use carrot pulp rather than grated carrots.  The grated carrots give more moisture, BUT the cake is still very good.

For the Frosting:

1 ¼ cup       Raw cashews, soaked 6 hours, drained and rinsed

½ tsp.           Vanilla powder

1 tbsp. + 2 tsp. Lemon juice

3 Medjool dates, rinse, peeled, pitted

1/3 cup water; more or less for desired consistency

In a high speed blender, blend all the above ingredients, minus the water.

Add the water slowly using just enough to blend to make it creamy.  Pour into a small bowl and set aside.

~ Line an 8 X 8 glass baking dish with plastic wrap or wax paper.  Press the cake mix evenly into the dish.  Add the frosting on top.  Place onto the freezer for one hour.  Lift out, cut into desired serving portions.  Enjoy!

~ I did not have enough Medjool dates, so I added organic raisins.  It worked well, and was very good.

My Version of a Detox Salad

My Version of a Detox Salad

My version of Detox Salad


½ head          Cauliflower, stems removed

½ head          Broccoli, stems removed

3                     Carrots, shredded

¼ head          Cabbage

¼ cup              Raw sunflower seeds (optional)

¼ cup               Raisins (optional)


4 tbsp.           Maple syrup

1 tbsp.           Lemon Juice

1 tbsp.           Dry mustard

2 tbsp.           Apple cider vinegar

1/2 tsp          Sea salt

Black pepper to taste

Mix together and set aside.



  1. In a food processor (or chop by hand) process the broccoli; add into a large bowl
  2. Process the cauliflower the same way and add into the bowl.
  3. Attach grating blade to your food processor and grate the carrots (or grate by hand), and add to the bowl.
  4. Process the cabbage the same way as the carrots; add to the bowl.
  5. Stir in the dressing and mix well.
  6. Stir in the optional raw sunflower seeds and raisins
  7. The salad can be served immediately, or chill.


My Version of Good Luck Salad

My Version of Good Luck Salad

My version of the Good Fortune Salad

Serves: 4


1 bag             Brussels sprouts, washed and cleaned

1 large           Sweet potato, peeled

1 cup             Red quinoa, rinsed with water

1 tbsp.            Coconut oil



1 tbsp.           Maple syrup

1 tbsp.           Dry mustard

2 tbsps.         Olive oil

1 tbsp.            Apple cider vinegar

1/4 tsp          sea salt

Black pepper to taste

Mix together and set aside.



  1. Place rinsed quinoa with 1¼ cup of water.  Bring to a boil, cover, simmer for 12 minutes.
  2. Drain and rinse quinoa, set aside
  3. Preheat oven to 400 degrees
  4. Cut the sweet potato into small cubes.
  5. Toss  the sweet potato with the coconut oil and place on a baking dish
  6. Roast the sweet potato until tender (approximately 15 minutes), set aside to cool.
  7. Chop or shred the Brussels sprouts.  Drop into a pot of boiling water for 1 minute.  Drain and rinse with cold water.  Set aside.
  8. Combine the cooled quinoa, sweet potato cubes and Brussels sprouts; toss with the Dressing and serve.

Vegan (baked or raw) cookie

Vegan (baked or raw) cookie

Vegan Gluten Free Cookie

So good, so simple….


1 cup                  Dates (soak for 15 minutes, peel, remove seeds)

1                          Banana

2 tbsp.                 Natural almond butter

¾ cup                  Almond meal (ground from raw almonds)

1 cup                    Gluten free rolled oats (I use 2 packets from GF Oatmeal)


Into a food processor:

  • Add the dates; pulse to finely chop.
  • Add banana and almond butter to dates.  Mix well.
  • Add the almond meal and rolled oats; process until dough forms.

Place mixture into a mixing bowl.  Stir in ¼ cup of rinsed raisins and ¼ cup of rinsed, chopped raw walnuts.  Mix together.

Scoop out one tablespoon amounts of batter, place on parchment paper, and gently shape into round mounds.

If baked:  In a 325 degrees oven bake for 15 minutes.  Let cool on sheet.

If raw:  Dehydrate at 115 degrees for 12 hours or until dry on the outside.

Store in glass container.  If left on the counter last for 5-7 days.  In the freezer, until they are gone.

Health Benefits of Raw Sunflower Seeds

Health Benefits of Raw Sunflower Seeds

Sunflower seeds have the power to nourish the entire body.

  1. They are a rich source of easily digestible protein which is essential for the repair of tissues, nerves, and cells.
  2. Sunflower seeds are an excellent source of Vitamin D, B-complex, Vitamin K, and Vitamin E. Vitamin E, also  aid in preventing heart disease, cancer, and eye degeneration such as cataracts.
  3. Sunflower seeds are also high in selenium, magnesium, zinc, and iron which helps to strengthen the blood and immune system.
  4. They are an ideal food to eat for those who are seeking better sleep and weight loss.
  5. Sunflower seeds have also been known to help prevent asthma, atherosclerosis, stroke, heart attack, clogged arteries, and osteoarthritis.
  6. They contain no cholesterol and are very low in saturated fats making them highly beneficial for the cardiovascular system.
  7. Raw sunflower seeds also contain pectin which has the unique ability to bind to radioactive residues and remove them safely from the body.
  8. Sunflower seeds can help to relieve sensitivity to light, eyestrain, and farsightedness.
  9. They also are highly beneficial for strengthening hair and nails.

Mock Tuna Pate’

Mock Tuna Pate’

Mock Tuna Pate’

2 cups                   raw sunflower seeds, soaked 4 hours, rinsed

1 cup                     raw pecans, soaked 4 hours, rinsed *

¼ cup                    minced onion (or 2 tsp. onion powder)

2 tbsp.                  minced fresh parsley (or 4 tsp. dry)

¼ cup                    fresh lemon juice

1 tsp.                     sea salt

¼ cup                    coconut aminos

In a bowl, place all ingredients, except the seeds and nuts.  Mix well.

In the food processor, process the sunflower seeds into a paste.  Add the pecans pulse until the pecans are the texture you like.  If you prefer the pecans to be a paste, add seeds and nuts at the same time.

Scrape the seed and nut mixture into the bowl with the wet ingredients and mix well.

Store the Mock Tuna in a sealed glass container, in the refrigerator.  Good for 5 days.

The Mock Tuna is very versatile:

~ Make a salad and place the Mock Tuna on top.

~ Use Bibb lettuce, place the Mock Tuna on a leaf, and roll like a burrito.

~ Hollow out zucchini and fill the boat with the Mock Tuna.

~ Use as a dip with your favorite crackers or veggies.

~ If you like a crunch, finally chop ½ cup of celery and mix in.

*I have used walnut and almonds.  All the nuts give it a different taste.

Coconut Sorbet

Coconut Sorbet

Coconut Sorbet

1 can    Coconut Milk

1 tsp.    Vanilla

6           Medjool Dates, soaked and pealed

Place all ingredients in a blender, blend until smooth.

Poor into an ice cream machine; takes about 15-20 minutes.


(If you do not have an ice cream machine, place in freezer container, freeze to consistency you like and enjoy.)




1 cup   raw almonds, soaked for minimum 4 hours, drained & rinsed *

1 cup   raw cashews, soaked for minimum 4 hours, drained & rinsed

1 cup   raw filberts, soaked for minimum 4 hours, drained & rinsed

1 cup   raw Brazil nuts, soaked for minimum 4 hours, drained & rinsed

1 cup   pecans, soaked for 4 hours, drained & rinsed

1 cup   walnuts, soaked for 4 hours, drained & rinsed

1 cup   organic raisins, rinsed

1 cup   cranberries (organic sweetened in apple juice)

3 tbsp           lemon juice

2 tbsp           vanilla (or non-alcohol vanilla if available)

2 tbsp           cinnamon (more or less taste)

4 tbsp          agave (more or less to taste)


~ Place all nuts and seeds into food processor, chop until crumbly.  Transfer to large bowl.

~ Stir in lemon juice.  Stir in vanilla.

~ Add raisins and cranberries.  (Lightly chop if preferred.)

~ Toss with cinnamon.  Stir in agave or honey.

~ Transfer to dehydrator sheets, lightly press.

~ Dehydrate at 115 degrees for 18 – 24 hours (or until dry).  After 12 hours, flip the mixture.

~ When cool, place in glass jar and enjoy.

~ The Granola keeps for 4 weeks.

* I always peal the skin off of the almonds, after soaked

NOTE:  You can use any combination of nuts and seeds to your liking.  

Why raw?

Why raw?
So what exactly are raw foods, and what makes them so healthy?
A raw diet is most often composed of raw plant foods like fruits, vegetables, nuts and seeds.  These foods deliver quality oxygen and water to your body, and they are a good source of antioxidants and fiber.  They are rich in enzymes and probiotics, which are important in metabolic and digestive function:  in short, they help make your guts work!  Raw foods also help balance your body’s pH, which makes you tired and achy when you’re feeling off.  Raw food is very cleansing, healing and refreshing to the body.  You don’t need to go all-raw to reap the benefits – try adding more of them into your daily routine and see how you feel.