Category Archives: Raw Desserts

Raw Pumpkin Carrot Cake with Pumpkin Cashew Frosting

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Pumpkin flavor is back and what better way to celebrate than with a pumpkin flavored carrot cake! I already stocked up my shelf with some canned pumpkin puree for smoothies but yesterday I decided to get a little more creative. I’ve made raw carrot cake before but for this one, I added cooked pumpkin and created a seasonal flavor for fall. I love carrot cake but what makes this one a lot healthier is most of the ingredients are raw! Adding pumpkin and carrots to any dessert can only maximize your intake of beta carotene and who couldn’t use that? Even the frosting was perfect and complimented the cake with just the right amount of pumpkin flavor!

Ingredients for Cake

  • 2 cups shredded carrots
  • 1 1/2 cups moistened dried plums
  • 1 1/2 cups rolled oats
  • 1 cup pumpkin puree (cooked)
  • 3/4 cup walnuts
  • 1/2 cup dried coconut
  • 1/4 cup crushed pineapple (fresh)
  • 2 teaspoons ginger powder
  • 1 teaspoon Chinese five spice
  • juice of 1 lemon

Ingredients for Frosting

  • 1 1/2 cup raw cashews, soaked
  • 3 tablespoons pumpkin puree (cooked)
  • 2 tablespoons pineapple juice (fresh)
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger powder

Other Ingredients

  • raw slivered almonds
  • raw sprouted pumpkin seeds

Instructions

  1. After soaking cashews for about an hour, drain the water. Blend all the ingredients for about 2-3 minutes. Mixture should be very thick and smooth. Scrape out the frosting with a plastic spatula into a bowl, cover and chill until ready to use. The frosting will thicken up by the time your ready to frost the cake.
    frosting
    2. In a high powered blender or mixer, add lemon juice, pineapple, and pumpkin puree first. Then add the remaining ingredients. Pulse blend and stop to push down ingredients as needed until all ingredients are thoroughly mixed . Be careful not to over blend. You want to aim for a MINCED batter, not a smoothie batter.
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    2. Add half the batter into a small springform cake pan. If you don’t have a springform pan, you can just use a regular cake pan and line it with wax paper. Just make sure you leave enough sticking outside of the pan to be able to pull out the cake. The wax paper helps make removing the cake easier after its frozen. Press the cake batter down firmly into the pan. Create your middle layer by adding some frosting and almonds on top. You can add fruit such as crushed pineapple instead if you choose.

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3. Now add the remaining cake batter on top of the middle layer and press down firmly smoothing out the top. Cover and freeze for about 2-3 hours.
4. Once frozen, remove side rings and frost your cake. Its much easier to frost a raw cake when its frozen. Feel free to decorate your cake as you please. I kept it simple and just added almonds and sprouted pumpkin seeds on top. Hope you enjoy! 😉

by Lupita Ronquillo, holistic nutrition writer
whole cake

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Pineapple Lime Ice Cream

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We all like to splurge, especially with ice cream in the summer when its hot. But buying anything made with dairy and refined sugar isn’t splurging at all, its down right wrecking! So if you want to splurge, it pays to just make your own. Doing so isn’t hard. In fact, it doesn’t even require an ice cream maker! All you need is a good blender and some creativity. For raw vegan ice creams, the simpler the better. Pineapple ice cream needs only 3 ingredients, pineapple, bananas, and lime!  So you don’t need to give up on that occasional ice cream splurge to cool off and enjoy your summer. Most importantly, you don’t have to put a pause on health!

Ingredients

  • 5 large frozen bananas, cut 1 inch chunks
  • 1 cup frozen pineapple chunks
  • 2-3 tablespoons fresh lime juice

Blend all ingredients until thick and creamy. You may need to spill in a little more lime juice or coconut water if your chunks are too big. Once its completely whipped, refreeze the ice cream for another hour or so for a better texture. Place in the freezer using a bowl with a lid or fill up popsicle molds. My toddler couldn’t wait and wanted an ice cream cone right away! 🙂

by Lupita Ronquillo, holistic nutrition writer

zaya and cone

Strawberry Ginger Walnut Fudge

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Fully raw, vegan, gluten and sugar free fudge! I have to be honest, this was my first time making fudge in my entire life. Frankly, I never imagined it would come out as good as it did considering it was my first time.  After going through some vegan fudge recipes online trying to get an idea of what was needed, I found that most were loaded with oils, syrups, sugars, and cacao so I created my own version using carob. Cacao is very acidic and bitter which is why most recipes using it require adding in sweeteners. Carob is alkalizing and has an advantage of being naturally sweet so I was able to use just a cup of fruit to get the right amount of sweetness. If your interested in the differences between using carob and cacao, check out John Kohler’s video from okraw.com and see why I prefer carob in my vegan diet.

Adding ginger gave this fudge recipe a nice spicy kick and the strawberries did a very nice job in balancing out the rich flavor of the carob. Best of all, it was super easy to make and very satisfying if your chocolate craver without even using real chocolate. But if you prefer, you can use raw cacao instead of carob for this recipe. For those who need to avoid foods with stimulating properties such as caffeine and theobromine, myself included, carob is perfect.

INGREDIENTSBLENDING

Ingredients

  • 3/4 cup walnut pieces
  • 1/2 cup chopped dates
  • 1/2 cup frozen strawberries, thawed
  • 1/3 cup raw carob powder
  • 1/3 cup unrefined coconut oil
  • 1 tablespoon lemon juice
  • 1/2 tablespoon ginger powder
  • 2 teaspoons vanilla extract

Simple Instructions

  1. Blend all ingredients in a food processor or in a high speed blender using only 1/2 cup of the walnuts. This batter gets super thick so add in the strawberries first for easier time mixing.
  2. Blend until all the ingredients create a deep brown, thick and sticky mixture. You will need to stop a few times to push down the batter with a spatula to ensure all ingredients are incorporated.
  3. Empty out and pack the batter firmly into a small loaf pan to a maximum height of about 1 inch.
  4. Next, take the remaining walnut pieces and gently push them into the fudge. This helps the walnuts set with the fudge so they don’t fall off.
  5. Cover and freeze the fudge for about 2 hours. When ready, slice the fudge into 1 inch pieces. To serve, top with warmed strawberries and Enjoy!

This recipe makes about 10-12 1 inch pieces, enough for the whole week! Fudge is a rich dessert so a few bites goes a long way. Eat it conservatively. You can cut them into the size you prefer but for me, one inch pieces are enough. Store the fudge in the freezer to keep it fresh longer. You don’t have to thaw it before eating because it doesn’t fully freeze and is pretty much ready to eat anytime.

For more information on what carob is and its superior benefits to our health, watch SuperfoodEvolution’s educational video here, or for more facts by John Kohler on why raw cacao should NOT be promoted as a superfood, click here.

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by Lupita Ronquillo, holistic nutrition writer

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Raw Rainbow Carrot Cake with Lemon Cashew Frosting

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After experimenting with some really amazing raw recipes online, I’ve come to a new belief: you CAN have your cake and eat it too! For the last week, I craved carrot cake but wanted to try making it RAW.  Most of the recipes I saw online used way too much coconut oil and honey so I decided to create my own version to cut back on the fat and sugar by using pineapple, which gave it a unique dimension of tropical sweetness. The only ingredient I used that isn’t raw is the vegan greek yogurt. I added it to boost the nutrients in the frosting and to get that extra creaminess. I’ve made cashew frosting before but I’ve always cut back on the coconut oil so it ends up turning out a little runny. You can leave out the yogurt if you choose and simply use an extra tablespoon of coconut oil instead to keep the frosting fully raw.

So here is the yummy result! Be prepared to wow your tastebuds with this super healthy cake because its made with NO DAIRY, NO SUGAR, NO GLUTEN, NO SOY and best of all, NO GUILT!

Raw Carrot Cake Ingredients

  • 4 cups rainbow carrots, shredded
  • 1 cup dates, pitted
  • 3/4 cup walnuts
  • 1/2 cup raisins
  • 1/2 cup shredded dried coconut
  • 1/2 cup rolled oats
  • 1 cup crushed pineapple
  • 2 teaspoons vanilla extract
  • 2 teaspoons cinnamon
  • 2 teaspoons Chinese 5 spice
  • 2 teaspoon ginger powder
  • 3 tablespoons pineapple juice
  • juice of 1/2 large lemon

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layer pineapplefreezer prep

Cake Instructions

  1. Start by soaking your cashews in unsweetened coconut water so that by the time you start your making your frosting, they will have soaked for minimum 30 minutes. You can also just use water.
  2. Shred 4 cups worth of rainbow carrots. Add all cake ingredients into your blender but with only 1/2 cup of the crushed pineapple.
  3. Pulse 10 seconds at a time so you can push down ingredients with a wooden spoon. This will ensure all ingredients get blended evenly. You want to aim for a MINCED batter, not a smoothie batter. You can squeeze in more lemon juice to get things flowing but not too much.
  4. Line and mold wax paper onto a 1×6 inch cake pan. Fill raw cake batter half way and push down with your hands to fill in edges.
  5. Next, spread the other 1/2 cup crushed pineapple with some chopped walnuts on top of the cake batter. This will give your cake a little sweet and nutty crunch surprise!
  6. Finish pushing down the remaining cake batter as a third layer. Use wax paper to cover the cake and place in the freezer for about 3 hours to set.

Cashew Frosting Ingredients

  • 1 1/4 cup raw cashews, soaked in coconut water (30 minutes)
  • 2 tablespoons coconut oil, virgin unrefined
  • 1-6 oz container unsweetened coconut milk yogurt **(optional)
  • 1 large lemon, juiced
  • 1 1/2 tablespoons raw honey
  • 1 tablespoon pineapple juice
  • 1 teaspoon Chinese 5 spice
  • 1 teaspoon ginger powder

Decorating Ingredients

  • shredded beets
  • chopped walnuts
  • sprouted pumpkin seeds, salted

vegan frostingfrostingfully frosted

Frosting Instructions

  1. Drain the cashews and add them into a blender. Add remaining ingredients and blend for 5-7 minutes. Stop frequently to shake or stir mixture down. **Adding unsweetened coconut milk yogurt helps to make the frosting creamier without adding more fat. Most vegan frostings on the web call for a lot of coconut oil which helps keep the frosting from becoming runny but the downside is too much fat.
  2. Have more lemon and pineapple juice ready to add in while blending. Add only 1 tablespoon at a time so you don’t end up with a runny frosting. This will assist in getting all the cashews blended evenly.
  3. Scrape out the frosting into a container and chill in the refrigerator with a lid. The frosting will thicken up very nicely by the time the cake is ready.
  4. After the 3 hours, carefully remove the cake by flipping it onto a plate or cake holder. Remove wax paper and begin frosting your cake. For decoration, Add the shredded beets and nuts as a topping. ENJOY! 😀

by Lupita Ronquillo, holistic nutrition writer

Raw Rainbow Carrot Cake

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Raw Beet Carrot Cake with Chai Spice Cashew Frosting

Raw Cake?

I’ve never had a raw cake before much less make one! But this recipe deserved some credit and not just because of its virgin raw status, but because of the aroma and the flavors! I made this cake around the 4th of July so I used blueberries for a topping to create that red, white, and blue effect. I think next time I will top it off with some bits of chopped pecans to compliment the amazing cashew frosting. Nonetheless, this raw cake was definitely worth sharing. So now, each time you want to reach for dessert, with this recipe you can be rest assured you will be getting that extra serving of vegetables while enjoying cake at the same time!

Raw Carrot Beet Cake Batter:
2 packed cups carrot and beet juice pulp
3/4 cup soaked dates
1 cup soaked figs
1/2 cup raisins
1/2 tbsp. Chinese 5 spice
1/2 tbsp. carob powder
2 tsp. vanilla extract

Chai Spice Cashew Frosting:
1 1/2 cups soaked raw cashews
1/2 cup soaked dates
1 cup coconut water
1 tsp. Chinese 5 spice
1 tsp. cinnamon powder
1/2 tsp. cardamom

The How To Cook It Raw:

  1. First, juice some beets and carrots. Try using a centrifugal juicer versus a masticating if possible. Masticating juicers extract juice more efficiently leaving you with a drier pulp. If you don’t have a centrifugal juicer, simply add some of the juice back into the pulp. If your not a big beet person, you can just use more carrot pulp with less or no beet pulp.
  2. Second, blend carrot beet batter ingredients in a food processor until it transforms to a consistency of thick mud. Aim for gooey, not runny. If ingredients don’t move while blending, add a splash of coconut water and push down the ingredients with a spoon or spatula. Take a taste test and you will be amazed at the flavor just created, YUM.
  3. Next, blend frosting ingredients for about 2-3 good minutes until everything is very smooth. The cashews will eventually thicken up and become very creamy after all the ingredients are blended. Don’t worry if at first it appears runny because by the time you come back to spread the cake, it will have thickened up perfectly. You will be amazed at the smell of this mix!
  4. Now, in a deep forming cake pan, spread a one inch thick layer of the beetroot mixture into the pan. Then add a layer of the frosting. Repeat the layering process until filled. You can also use a regular cake pan as I did but its best to use deeper cake pan so you can layer it high. You can also leave some for later to frost the sides after it molds in the freezer. Freeze the cake for a minimum of 3 hours.
  5. After its molded, remove the cake from the pan onto a pretty plate to decorate it. Finish frosting the cake with the remaining cashew cream. I just topped mine with blueberries but you can sprinkle some left over carrot beet pulp for a touch of color or top it with some chopped pecans to compliment the frosting. An even nicer touch would be to decorate it with some edible flowers for an awesome display at a potluck or party… Enjoy!

The Benefits of Cashews

Cashews are smart food. Their bursting with copper providing a whopping 97% daily value for only 1/4 cup. Copper is a key mineral needed by many systems throughout the body. It is used to build strong tissue, maintain blood volume, and to produce much needed energy! Its a critical nutrient because we don’t have much reserves stored for use within the body. Cashews are also loaded with magnesium, manganese, zinc, and phosphorus, heart healthy and immune building nutrients. They can help fight heart disease, control high blood pressure, and even boost our mood knocking out depression. In fact, just two handfuls of cashews will have the therapeutic effect of a dose of Prozac!

If your the type of person that generally avoids eating nuts due to the high fat content, you don’t have to worry. Cashews are actually lower in fat than most other nuts plus the fat nuts contain are actually good for us. A study recently published presented by Dr. Greger above showed groups consuming up to 3 handfuls of nuts gained significantly less weight than expected. One group ate 40-50 nuts a day for 6 months and only gained a quarter of a pound. Still, another group ate 3/4 CUP of pecans DAILY for 8 whole weeks and didn’t gain an ounce! Some nut consumption even resulted in weight loss as with the macadamia. You’ll actually be doing a huge favor to your health because nut eaters tend to live longer and avoid heart problems than people who don’t eat them . Just stick to RAW nuts to avoid unhealthy ingredients.

by Lupita Ronquillo,  holistic nutrition writer