Raw Food Recipes

Raw Savoury Recipes:

(1) Raw Sushi | (2) Raw Thai Salad | (3) Raw Pizza Base | (4) Raw Wraps | (5) Raw Flax Crackers 


(5) Raw Cashew Dressing or Dip | (6) Raw Guacamole | (7) Strawberry Jalapeno Salsa 


(8) Raw Veggie Burger 


 

Raw & Sweet Recipes:

(a) Raw Chia Pudding | (b) Raw Breakfasts | (c) Raw Brownies | (d) Raw Carrot Cake 


(e) Raw Chocolate Cake


 

Raw Sushi

Love sushi but trying to cut out grains? Our raw food chef Magalie from Amchara Gozo has created this delicious alternative.

Raw Sushi

 

INGREDIENTS

  • 2 raw nori sheets
  • 1 handful of cauliflower (shredded)
  • 1 medium carrot, shredded
  • 1 cucumber, cut in length
  • ½ avocado, cut in length
  • 2 tbsp. apple cider vinegar
  • Sea salt
  • 1 tbsp. sesame oil

White Miso Honey Mustard Dressing:

  • 100g white miso
  • 15g honey or agave
  • 30g lemon juice
  • 26g mustard
  • 4g sea salt
  • 2g garlic cloves
  • 100g water
  • 143 10g olive oil + 10g sesame oil

METHOD

Add the apple cider vinegar, sea salt and sesame oil to the shredded cauliflower. Let it marinate for 30 minutes.

Place your nori sheet add the cauliflower, carrots and other veggies – roll.

Eat with the miso dressing.

 

Here is another excellent "No Rice Raw Vegan Sushi" by theglobalgirl.com

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Raw Thai Salad

Raw food chef and nutritional therapist Magalie at Amchara Gozo has created a delicious Thai salad – perfect for the warmer months.

Raw Thai Salad

 

INGREDIENTS

Dressing

  • 96g lime juice
  • 55g tamari sauce
  • 46g olive oil
  • 10g zest lime
  • 10g garlic cloves
  • 6g grated ginger
  • 21g honey
  • 3g kaffir leaves
  • 11g chilli

 

Salad

  • 392g green mangos or green papayas, julienne
  • 2 spring onions, julienne
  • 2 red peppers, julienne
  • 1 large handful coriander, chopped

 

Cashew Crunch

  • 242g cashews
  • Zest of ½ lime zest
  • 1.5 tsp. sea salt

 

METHOD

Mix the ingredients for salad in a large bowl. Toss and add dressing. Serve with cashew crunch on top.

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Raw Pizza Base

Grain free, dairy free and yeast free – this raw pizza base is a tasty alternative for those wanting to steer away from grains but still want pizza in their life! Created by one of our raw chefs Lucka at Amchara Gozo and is a favourite amongst our guests.

Essential equipment

  • Food processor
  • Dehydrator (Excalibur)

 

INGREDIENTS

  • 1 cup sunflower seeds, soaked for at least 4 hours
  • 1 cup pumpkin seeds, soaked for at least 4 hours
  • 1 cup of almond or brazil nut pulp leftover from making nut milk
  • 2 tsp psyllium husk
  • 1 clove garlic, finely minced
  • 3 tsp Herbs de Provence
  • 2 Tbsp of tamari sauce
  • Salt to taste
  • Water to thin the batter (1 – 1&1/2 cups)

 

METHOD

  1. Combine and process all the dry ingredients until you see fine crumble.
  2. Add the remaining ingredients and process well. The mixture should be slightly sticky.
  3. Take the batter out and form a ball in your hands
  4. Place the ball on a Teflex sheet or parchment paper.
  5. Smooth out the ball into one round, or make small rounds for individual pizzettas.
  6. Dehydrate on the lowest temperature setting (118 degrees Celsius) for about 6 hours. If you prefer crunchier pizza, dehydrate overnight.
  7. Flip the pizza and place it on the screen. Dehydrate for couple more hours – the dehydration time depends on the humidity in your kitchen.
  8. Top it with your choice of topping and enjoy!
  9. If you have any leftovers, dehydrate it into crunchy crackers to accompany your soups.

 

Recipe by Lucka K.

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Raw Marinara Sauce Wraps

Create delicious raw wraps with as little as your leftover sauce and psyllium husk powder! A great alternative to wheat wraps, this recipe is grain free, dairy free and sugar-free and was created by our chef Lucka, at Amchara Gozo.

Raw-Marinara-Sauce-Wraps

 

INGREDIENTS

  • 4 cups leftover marinara sauce
  • 1 tablespoon of psyllium husk.

 

METHOD

  1. Take your marinara sauce and 1 tablespoon psyllium husk powder per 4 cups of sauce and blend together.
  2. Spread 1 cup of mixture individually on a teflex sheet and dehydrate for 4-6 hrs.
  3. Do not flip the wraps (as they could develop wrinkles) or over-dry them.
  4. Wrap your favourite fillings inside and serve with salad.

 

Recipe and photo by Lucka Kratochvi

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Raw Dehydrated Flax Crackers

Love tasty crackers but trying to avoid grains? Here is a delicious recipe by one of our raw food chefs Lucka, at Amchara Gozo.

This recipe is very versatile because you can use any vegetables at hand, even the pulp from juicing.

Flaxseeds Crackers

 

Note: If you want to create savoury crackers, I would not recommend including pulp from fruit.

Essential equipment:

  • Coffee grinder
  • Food processor equipped with S-blade
  • Dehydrator (Excalibur)

 

INGREDIENTS

  • 1 cup whole flax seed
  • 2 cups water to hydrate the flax seed
  • 1 cup ground chia seed (you can also use ½ cup of ground flax seed and ½ cup ground chia seed instead – I use a coffee grinder to grind the DRY seeds
  • 1 cup carrot pulp from juicing (or shredded carrots)
  • 1 cup of diced courgettes (zucchini) or any other squash
  • ½ chopped sundried tomatoes (if you have the dry version, hydrate them in hot water for ½ hr. first)
  • 1 Tbsp oregano
  • ½ Tbsp minced rosemary
  • 2 Tbsp tamari sauce
  • Salt to taste
  • Water

Optional: you can add onion, garlic and cayenne pepper if you want to “spice it up”.

 

METHOD

  1. Place the whole flaxseed in a bowl with 2 cups of water. Mix well, let it sit for 1 hour.
  2. Meanwhile, prepare the rest of your ingredients.
  3. In a food processor equipped with an S-blade, process the vegetables until well broken down. Then add the rest of the ingredients and process again. When you see the mixture is too dry, keep adding water until the batter looks like it can be spread easily.
  4. Adjust the flavours and pour the batter in a bowl. Keep in mind, that the seeds will keep absorbing some of the liquid the longer you let it stand.
  5. Spread the batter evenly on a teflex sheets (about 1 cup per sheet). You can scorch it if you want to have evenly looking crackers J
  6. Dehydrate on 42 degrees Celsius for about 8 hours, then flip and continue dehydrating for another 4 hours. You might adjust the time if you live in a more or less humid environment.
  7. Store in an airtight container on your counter. I recommend storing them in the fridge if you still have them pliable and not crunchy.

 

Note: If you don’t have the dehydrator, spread the batter on a parchment paper placed on a baking sheet and bake it on your oven’s lowest temperature setting. The time will then depend on the temperature and air circulation. Some of the nutrients will be destroyed by the heat, but you will still get a pretty healthy product.

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Raw Cashew Dressing or Dip

Cashew Nuts

 

This is a quick, delicious creamy yet tangy recipe made by one of our chefs Nick, at Amchara Gozo. 
It’s vegan, gluten and dairy free and can be used instead of mayonnaise, salad dressiong or even as a dip – depending on the amount of water you use in the recipe.

INGREDIENTS

  • 1 cup raw cashews
  • 1 tablespoon lemon juice
  • 1 tablespoon parsley
  • Pinch of Himalayan pink salt
  • 1/4 cup of water if you want a dip/mayonnaise OR 1/2 a cup of water to make a dressing.

 

METHOD

Blend all ingredients together in a Vitamix or a blender until smooth.

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Raw Guacamole

Raw Guacamole

 

This is a delicious raw, vegan, dairy free and grain free guacamole created by our chef Faith at Amchara Gozo!

Serves 2


INGREDIENTS

  • 2 avocados
  • Juice of 1 lemon
  • pinch of salt
  • Handful of something green – sprouts (our favourite at Amchara Gozo), coriander or rocket.
  • 1 medium size cucumber or courgette
  • 1/4 of a leak (optional).


METHOD

  1. Process all ingredients in a Vitamix or high speed blender until smooth.
  2. Enjoy with chopped up vegetable sticks or as a topping for a tasty salad.

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Raw & Refreshing Strawberry Jalapeno Salsa

Strawberry-Jalapeno-Salsa

 

Summer is all about being outdoors in the fresh air and there is nothing better than eating your meals out on the patio in the sunshine with the fresh summer breeze against your skin.

But with the weather being so warm in summer, more often than not you find yourself wanting fresh and zingy flavours. This strawberry jalapeno salsa is a wonderful side dish that can be enjoyed with many raw, vegan or vegetarian dishes.

Ingredients

  • 8 oz fresh strawberries, finely chopped
  • 1 small jalapeno pepper, seeded and finely chopped
  • 2 tbsp finely chopped fresh basil
  • 2 tbsp freshly squeezed orange juice
  • 1 tbsp freshly squeezed lime juice
  • 1 tbsp feinyl chopped fresh mint

 
Method
Add all ingredients to a bowl and mix gently with a spoon so as not to crush the strawberries.

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Yummy Raw Veggie Burger Recipe

These vegan burgers are delicious and taste great when wrapped up in a lettuce leaf – try them out and let us know what you think!

⇒ Makes 18 burgers (can be frozen)

Raw-Veggie-Burger

INGREDIENTS

  • 240g almonds
  • 180g pecans
  • 450g carrots
  • 150g brown onion
  • 30g parsley
  • 90g lemon juice
  • 1½ tsp salt
  • 3 tsp rosemary
  • 1½ tsp tarragon
  • 2 tsp mild curry powder

 

METHOD

Roughly chop carrots and onions. Add everything to food processor and process until finely chopped and well mixed.

Shape into burgers, by hand or using an egg ring (or similar).

Dehydrate for 5-6 hours in the fridge, turning burgers once after about 2 hours.

 



 

Strawberry and Pomegranate Chia Pudding

A delicious breakfast or dessert – grain free, dairy free and refined sugar-free, created by our raw food chef Magalie at Amchara Gozo.

Pomegranate-Chia-Pudding

 

Preparation: 3 hours (overnight preferred)

INGREDIENTS

  • 1 can full-fat organic coconut milk or almond milk (or half and half)
  • 6 tbsp. chia seeds
  • 5 tbsp. organic shredded coconut
  • 3 tbsp. raw honey (adjust depending on preferred sweetness) or maple or date syrup
  • 1 teaspoon fresh vanilla or ½ teaspoon vanilla powder
  • Fresh pomegranate and strawberries (if seasonal – otherwise adjust with seasonal fruit).

METHOD

  1. In a bowl, combine the coconut milk, chia seeds, shredded coconut, raw honey and fresh vanilla. Whisk until well combined. Let the mixture sit for about 30 minutes at room temperature.
  2. Mix once more, cover and refrigerate for at least 3 hours (for best results, refrigerate overnight).
  3. Remove the bowl with the pudding from the fridge about 15 minutes prior to serving. Layer some pudding into the bottom each of 3 serving glasses. Layer some diced strawberries and pomegranate. Alternate layers of chia pudding and strawberries/pomegranate freshly diced until glasses are filled to the top, ending with freshly diced pomegranate and shredded coconut.
  4. Top with some shredded coconut and serve immediately or keep in the fridge until ready to serve.

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Raw Healthy Breakfasts

We all know the expressions “eat breakfast like a King” or “breakfast is the most important meal of the day”, however, I find most people struggle to find raw and healthy options. Here are some tips that are varied, simple and quick yet still enjoyable! As let’s be honest, if it’s not yummy, why bother right?

 

1. Choose savoury

Who said breakfast needs to be sweet every day? In a lot of countries around the world, breakfast is leftovers of the previous night, that way nothing goes to waste. Some ideas include:

  • Leftover raw pizza
  • Some dips/nut/seed/seaweed pate with some crackers
  • Raw sushi with dressing
  • Or a savoury green smoothie

It might seem strange at first, (especially if you are used to having sweet foods for breakfast) but your body will get used to it very quickly. It is a good idea to vary it every other day so you look forward to it, but also you make sure to eat a vast array of nutrients.

 

2. Easy-peasy chia seed porridge

The wonder ingredient is, of course, chia seeds. I find chia seed porridge goes a long way and is really filling and nutritionally balanced. Cyoghurteds contain omega-3 as well as protein, so they should sustain you for a few hours.  Mix with a nut milk, fresh berries and some lovely vanilla or cinnamon for taste.

 

3. My favourite – coconut yoghurt!

Another of my favourite is yoghurt, I absolutely love it! A raw version containing coconut milk is even better in my opinion. You can add some probiotics to the yoghurt while making it and the trick is to use fresh young coconut meat.

You may have it with fruit, nuts/seeds and some coconut sugar or maple syrup. If you choose not to make it, most health food shops and some supermarkets stock it. However, make sure you read the label!

 

4. Love cereal? Try buckwheat granola

Raw activated buckwheat granola is another great option for those who love eating cereals in the morning. You can buy activated buckwheat from most health food shops.

Mix it with fresh fruit, some coconut yoghurt or freshly made almond milk. Absolutely delicious!

 

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Amazingly Simple Raw Brownies

Raw, dairy free and grain free this can be an ideal dessert for people that need to watch their blood sugar levels. Use Stevita (a brand of plant-based sweetener Stevia) for a completely sugar-free brownie! Created by one of our raw food chefs Lucka at Amchara Gozo.

Amazingly Simple Raw Brownies

 

Essential equipment

  • Food processor equipped with an S-blade

Ingredients

  • 3 cups of walnuts (soaked and dehydrated or – at least – soaked overnight) -or you can use 1.5 cups of walnuts and 1.5 cups pecans
  • 2 Tbsp cacao powder (or 1 Tbsp of dark carob and 1 Tbsp of cacao)
  • 1 tsp vanilla extract
  • 3 drops of Stevia or 3 chopped Medjool dates (or another healthy sweetener)
  • Water

 

Instructions

  1. Place the nuts in the food processor equipped with an S-blade and process them until the nuts are broken down to small pieces. Make sure you do not process them to a point when the oil starts to separate (you can tell you gone too far when you press into a handful of the nut mix and the oil comes out).
  2. Add the cacao powder, vanilla, your choice of sweetener and process again for a short time. The mixture should be sticking together when you try to form a ball (for example). Add a bit of water if you need to.
  3. Press the batter into a pan if you want to have squares or form balls and roll them in either cacao powder or shredded coconut.
  4. Keep the brownies in the fridge for 4-5 days or freeze them.

 

Note: You can replace walnuts with pecans or hazelnuts OR use one cup of each

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Raw Carrot Cake with Maple Cashew Frosting

Delicious raw, grain free and dairy free cake created by one of our chef Faith, at Amchara Gozo.

Raw-Carrot-Cake

 

INGREDIENTS

For the cake:

  • 2 and 1/2 cups shredded/grated carrots
  • 1 cup of unsweetened dried coconut flakes or a little less of shredded coconut
  • 3-5 tablespoons of coconut flour
  • Half a cup of Medjool dates (6)
  • Teaspoon cinnamon
  • A teaspoon of powdered or fresh ginger (optional)
  • 2 tablespoons Walnuts
  • 2 tablespoons Sultanas
  • 1 tablespoon Goji berries
  • Handful sunflower
  • A handful of pumpkin seeds

 

Frosting:

  • 1 cup cashews
  • Pinch of salt (to enhance flavour).
  • Half a teaspoon vanilla bean extract
  • 3 tablespoons maple syrup
  • A teaspoon of lemon juice
  • 3 teaspoons water

 

METHOD

For the cake:

  1. Squeeze as much water out form carrots as possible and place in mixer. Add coconut, Medjool dates, cinnamon and coconut flour and mix.
  2. Add ginger, walnuts, sultanas and goji berries and mix again.
  3. Add ginger, walnuts, goji berries etc.
  4. If too dry, add a little bit of water and mix again.
  5. Form into small flat cake sizes or balls.

 

Frosting:

  1. In a high-speed blender, add all frosting ingredients plus water. Blend until smooth.
  2. Place frosting on top and decorate.
  3. Can be eaten raw, frozen-dehydrated for a couple of hours before adding frosting.

 

Recipe by Faith Pollina and photo by Natasha Lutrov.

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Raw Chocolate Cake

Raw Chocolate Cake

A favourite treat amongst the staff at Gozo, this raw chocolate cake was created by our chef Nick. It’s vegan, grain free, dairy free and refined sugar free and is perfect for a special occasions!

INGREDIENTS

Base

  • 2 cups cacao powder
  • 1 cup cacao butter (melted)
  • 1 cup nuts – e.g. walnuts, almonds, pecans or a combination
  • 2 tablespoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 cup dates
  • Pinch of Himalayan salt
  • Banana (optional)

Hard top

  • 1/2 cup cacao butter
  • 2 tablespoons cacao
  • 1 tablespoon agave, stevia or maple
  • 1 tablespoon Goji berries (optional).

 
METHOD

  1. Place all of base ingredients in food processor until smooth and pour into a shallow tray.
  2. Melt all hard top ingredients (excluding Goji berries) and pour on top of base.
  3. Top with Goji berries and put in fridge for 1 hour or freezer for 30 minutes.
     

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