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Raw Food Recipes To Get You Started
Mango Papaya Fruit Salad with Coconut Cream
Diced mango and papaya
1 cup young coconut meat
1/2 cup coconut water
1/8 cup coconut oil
1 tbs agave
4 tbs lime juice
2 tbs lemon juice
1. Blend all cream ingredients in Vita Mix until smooth
2. Refrigerate for 35 min. before serving
3. Serve with or over diced mango and papaya
4. Add minced mint for extra flavor or orange slices for variation
Italian Herb Dressing
Yield: 9 ounces (6 servings)
Always a favorite, Italian dressings are usually very high in oil. This one contains zucchini and flax meal as well as flax oil, making it a good source of omega 3 fatty acids. Besides that it is delicious! It is light enough to put over spring greens and sprouts, and creamy enough to gently coat Romaine lettuce.
1 cup zucchini (5 ounces), peeled and chopped
2 tablespoons flax oil
1/4 cup lemon juice
2 tablespoons agave nectar
1 1/4 teaspoon Italian seasoning
1 teaspoon onion powder
1 clove garlic, crushed (1/2 teaspoon, pureed)
1 teaspoon golden flax meal
3/4 teaspoon natural salt
1/8 teaspoon powdered mustard
1. Combine all of the ingredients in a blender, and blend until smooth.
2. Store in a sealed glass jar in the refrigerator for up to four days.
Energy Soup - Southwest Style
1 cup sunflower sprouts (put in bottom of blender).
Add juice of 1 lemon.
Stuff blender with buckwheat and sunflower greens until full.
Fill blender 3/4 full of filtered or spring water.
Add flax sprouts or any other sprout on hand.
Blend until smooth.
Add avocado and blend 30 seconds more.
Serve in soup bowls.
Use condiments: Tamari, cayenne pepper.
This could be called the king of soups. The fiber in the asparagus creates a delightful texture, and the tahini gives it a smooth quality. Do not use the woody ends of the asparagus, chop only the most tender part, about 2” from the end.
Option: Warm soup in the top of a double boiler or on very low heat just until warm to the touch. For extra zip, stir in 1/2 teaspoon wasabi powder.
1 cup cut up asparagus, or more to taste
1 cup carrot juice
2 heaping tablespoons tahini (or almond butter)
1 teaspoon cut up onion, or more to taste
A pinch of sea salt or a few drops of nama shoyu or Bragg's dulse flakes
1. In a blender, blend first five ingredients into a smooth consistency.
2. Taste and adjust flavors.
3. Pour into serving bowl and top with Dulse flakes. Yields approximately 1-1/2 cups.
Easy Avocado Burritos
1/2 large or 1 small ripe avocado ( a ripe avocado should yield under the pressure of your thumb)
1/2 tsp. organic onion powder
1/4 tsp.Celtic sea salt
1 tsp. lemon juice
2 or more fresh Romaine leaves
1/4 cup of your favorite raw organic salsa from the health food store or fresh chopped tomatoes
Use a fork to mash the avocado and seasonings. Place the guacamole in the lettuce leaf and top with salsa or tomatoes and sprouts. Wrap it up and eat it like a burrito.
**Stretch those avocados! If you just don't have enough ripe avocados to make guacamole here's a little trick: For every medium avocado you use, blend 1 stalk of celery and 2 tsp. avocado or olive oil until creamy, then mix with the avocado (a great way to get kids to eat celery too).
3 cups of fennel, thinly sliced
1/4 cup chopped parsley
1 yellow pepper, diced
1 celery rib, diced
1/2 avocado, diced
2 Tbs. olive oil
6-8 sundried tomatoes, soaked and chopped
1. Soak the sundried tomatoes in advance for at least one hour.
2. Mix all of the ingredients and be prepared for something delicious!
Marinated Kale Salad
A tender and delicious mix of kale and avocado with a kickin' marinade. If you've wondered about raw kale, go for it, it's better than you can imagine! It's a big hit with kids and is loaded with calcium.
1 bunch fresh dinosaur or red Russian kale, stems removed and ripped into bite sized pieces
1/4 large red onion, very thinly sliced
1 medium green or yellow zucchini, julienned or 5 shitake mushrooms, thinly sliced.
2 medium avocados, chunked (add after you massage the salad)
3/4 cup olive or flax oil
1/2 cup lemon juice
1 tsp. Celtic sea salt
1/8 tsp. cayenne pepper (add after massaging the salad)
1 clove garlic, crushed (optional)
1. Pour the first 3 ingredients of the marinade right onto the torn kale leaves. Use your hands to massage and squeeze the kale. This will work the salt and lemon in and help to make the kale tender. Continue to knead the salad until it begins to soften.
2. Add the avocado and cayenne pepper and garlic if you like. Mix well and serve.
This salad gets better as it sits. It will last for 3 or 4 days in the refrigerator.
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Chocolate Orange Mousse with Shaved Almonds
Yield: 3 cups (4-6 servings)
Chocolate is a rich source of antioxidants, but can also be very addictive, so use it sparingly. This rich mousse is velvety smooth and creamy and will feed the soul of even the fussiest chocolate lovers. The secret ingredient, avocado, makes it thick and rich, but cannot be detected in the flavor.
3/4 cup agave nectar
3/4 cup raw cocoa powder
1/2 cup orange juice
1/2 cup coconut oil
1 tablespoon evaporated cane juice
1/4 teaspoon orange zest
1/4 teaspoon cayenne
2 avocados, peeled, seeded & mashed
1/2 cup shaved almonds (for garnish)
1. Combine agave, orange juice, coconut oil, cocoa powder, evaporated cane juice, orange zest, and salt in a high-powered blender, and puree until smooth, using a rubber spatula to keep folding the mixture into the center to keep the mixture blending without adding water.
2. Add mashed avocado and blend until the avocado is completed blended and the mixture is smooth and creamy.
3. Serve each portion topped with slivered almonds.
Olga will conduct classes at your place or at her home in Thousand Oaks. Please call Olga at 805-857-0862 or use the contact info on this website to schedule your event.