This spread, featured at the bottom of this photo, was by far the hit of the Lifehouse Community Celebration. Here's a great way to eat healthy at parties and potlucks. I also like to use it as a spread on rainforest or light rye crackers as a snack. Cashews contain protein and healthy fats.
(Use organic ingredients where possible)
· 2 cups whole raw cashews
· 1 cup chopped red bell pepper
· ½ cup chopped celery
· ¼ cup fresh lemon juice
· 2 cloves of garlic
· 1 tsp sea salt
1. In a food processor, add all ingredients and processor until smooth.
2. Stop the processor periodically to scrape down the sides of the bowl with a spatula.
3. Serve immediately or store in a covered glass container in the refrigerator. This keeps up to four days in the fridge.
Go here to print this recipe: recipe_raw_cashew_red_pepper_spread.docx
The two hummus dips are pictured here: Garlic hummus at the top and Garam Masala Hummus is on the left.
· 2 cups garbanzo beans or chickpeas (presoaked overnight and cooked until soft)
· 1/3 cup extra virgin olive oil
· 2 cloves of garlic, chopped
· ½ cup fresh lemon juice
· 2 Tbs. tahini (sesame paste)
· 1 tsp. sea salt
Put all ingredients in a food processor, blend until smooth and creamy.
Variation: Garam Masala Hummus
Follow recipe as above and add the following ingredients to get a distinct Indian flavour.
· 1 Tbs. garam masala
· 1 tsp. turmeric
· 1 tsp. black pepper (or 10 turns on a pepper mill)
· 1 tsp. raw honey (this helps balance the flavours)
As above, put all ingredients in a food processor, bend until smooth and creamy.
These Raw Protein Bars are pictured in the top right corner.
Here’s a delicious recipe for a raw protein bar which is featured in The Lifehouse calendar (2017). It was originally given to Heather-Lynn by Cathy Chenier from Manitoba. I have revised it slightly.
· 1 cup hemp hearts
· 1 cup unsweetened coconut flakes
· 1 cup almond flour
· ¾ cup dried goji berries
· ½ cup raisins
· ½ cup vegan protein powder (vanilla or chocolate)
· 3 big heaping Tbs. cocoa or raw cacao powder
· 2 Tbs. ground flax seed
· 10 Tbs. melted coconut oil
· 4 Tbs. raw honey
1. Mix all the dry ingredients together.
2. Warm to melt the coconut oil and honey.
3. Add the honey oil to the dry ingredients and mix until combined.
4. On a baking sheet lined with parchment paper, turn out the mixture and shape with your hands
into a square and flatten.
5. Score the mixture with a knife to make it easier to cut into squares after it sets.
6. Let set in the fridge or freezer for about half an hour.
7. Cut into squares and store in the fridge or freezer.
Go here to print this recipe: recipe_raw_protein_bars.docx
Dona's Energy Snacks are featured in the bottom left of this picture.
Here’s another energy ball recipe given to me by Dona Bradley who is the academic director for CSNN Nanaimo. I have made some amendments to the original recipe.
· 1 1/3 cups pitted dates
· ½ cup ground flax seeds
· ½ cup almond flour
· ½ cup dried fruit like blueberries or cranberries
· ½ cup of nut butter like almond or cashew
· 1 – 2 Tbs. coconut oil
· ½ cup shredded coconut (preferably no sulfites added)
1. Finely chop dates and place in a medium bowl.
2. Add ground flax, almond flour and dried fruit and mix to coat.
3. In a small bowl, blend nut butter and coconut oil until well mixed.
4. Add nut butter mixture to the dry ingredients and mix until well combined.
5. Scoop up with teaspoon and roll into balls (grease your hands with extra coconut oil to stop the
dough from sticking to your hands).
6. Shape into balls and roll in the coconut.
7. Place on a parchment paper lined baking sheet and chill in the fridge for about half an hour to set.
8. Store in a glass container in the refrigerator or freeze for later use.
Go here to print this recipe: recipe_donas_energy_snacks.docx
Righteous Orbs are pictured in the bottom right dish in this picture.
A version of this raw energy snack recipe was given to me by Dona Bradley, who is the academic director of CSNN, Nanaimo. The cool name is all hers!
· 1/3 cup hemp hearts
· 2 cups nuts of your choice (walnuts, almonds, pecans, etc.) (or) 2 cups almond flour if you
don't have a food processor
· 1 cup raisins
· 2 Tbs. maple syrup or honey
· 1 Tbs. coconut oil + some to grease hands when rolling
· 1 tsp. cinnamon
· ¼ tsp. salt
1. Place a sheet of parchment paper on a baking sheet. Set aside.
2. Measure out hemp seeds onto a small plate and set aside.
3. In a food processor, add nuts and chop until fine.
4. Add all remaining ingredients and blend until the mixture starts to pull away from the sides of the
processor and forms a dough.
5. Scoop out teaspoons of dough and roll into balls with clean coconut oil covered hands.
6. Roll each ball in hemp seeds until coated.
7. Place balls on the lined baking sheet and refrigerate for one hour before serving.
Go here to print this recipe: recipe_righteous_orbs.docx
Kim's Raw Energy Balls are pictured on the top left of this photo.
Kim is one of the instructors at CSNN Nanaimo and teaches Sports Nutrition along with other courses. Here’s a great pick-me-up for low energy afternoons or after sports.
· 2 ½ cups of rolled oats
· ½ cup pumpkin seeds
· 2 Tbs. sunflower seeds
· ½ cup almond or another nut butter
· 1/3 cup raw honey
· 2 Tbs. maple syrup
· 1 Tbs. chia seeds soaked in 2 Tbs. water
· ½ cup raisins or other dried fruit such as blueberries, cranberries, cherries, apricot, fig or dates
· Unsweetened sulfite free shredded coconut to coat
1. In a food processor, puree ½ cup rolled oats and pumpkin seeds until powdery. Set aside.
2. Combine remaining oats and sunflower seeds in food processor.
3. Add soaked chia, almond butter, honey and maple syrup. Puree until well mixed.
4. Add raisins and continue to puree until mixture comes together. It will become heavy and sticky.
5. Rub coconut oil into your clean hands (to keep dough from sticking to hands) and roll mixture into balls, then coat in coconut shreds.
6. Place on a baking sheet with parchment paper and chill in the fridge for 30 minutes until they set. Transfer to a sealed container for storage. They will last about a week on the counter, or in the refrigerator for up to 3 weeks.
Go here to print this recipe: recipe_kims_raw_energy_balls.docx
Pictured above: Chocolate Bliss Balls and Coconut Macaroon and Orange Slices
Here's why it's important to have a mid-afternoon snack:
What to do:
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.