This vegan cheesecake was inspired by the autumn and winter seasons. If you love pumpkin soup and creamy chai drinks, you will love this cake!
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Peach & Raspberry Protein Smoothie
Smoothies are hands down one of my favourite things to make. Apart from the obvious fact that they can be ridiculously delicious, here’s why I love them to the moon and back:…
Raw Vegan Peanut Butter Cheesecake
Isn’t it a wonderful thing when you discover something so amazing it changes your life forever? Like an amazing new brunch spot, or an incredible new face cream?
Part of you probably doesn’t want to disclose this information to the public, scared that the restaurant might become so busy that getting a table will now become a challenge, or that the beauty product might sell out so quickly, you’ll be left without your new discovery. I’m not going to lie, for a moment I second-guessed sharing this recipe, but after rationalizing the outcomes, realized that I was in safe territory and that the supply of the few ingredients needed for this recipe were not likely to disappear. So without further ado, allow me to kindly introduce you to “The New Cheesecake”.
This recipe consists of only a handful of ingredients, most of which you might have in your pantry. Easy, healthy and no baking required.
A vegan lifestyle is quickly becoming to hippest trend here in southern California, and eating “raw” would be considered the hottest accessory to this lifestyle. Turning cashews into cream might seem like a strange concept, but once you have tried this recipe, your kitchen confidence will skyrocket and you’ll be attempting all sorts of magical tricks (nuts into cheese?).
The best part about this recipe it is versatility. I have tried so many variations. Raspberry, lemon, chocolate…endless really. If it blends, it might just work!
Is this raw vegan peanut butter cheesecake healthy? It sure it! Now, let me clarify – being that it is basically all nuts, it will carry a pretty high caloric number, BUT, if you consider the ingredient list, what you are swapping it out for (high refined sugars and animal fat!) then yes, it is by far the healthier choice. Also, being raw means that the vitamins, enzymes and minerals of the ingredients are not broken down in the cooking process, and therefore completely available to your health-inspired goals.
So dig in my friends and enjoy!
Raw Vegan Peanut Butter Cheesecake
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This delicious raw vegan cheesecake is endlessly versatile and super easy to make.
Three Silver Spoons Author: Kate Metzner
Serves: One 7" cheesecake
Ingredients
- Crust:
- ½ cup raw almonds (pecan or walnuts will also work)
- ½ cup soft Medjool dates
- ¼ tsp. sea salt
- Filling:
- 1 ½ cups raw cashews, soaked for at least 5 hours (overnight is best)
- juice of 2 lemons
- the seeds of 1 whole vanilla bean (or 1 teaspoon alcohol-free vanilla extract)
- ⅓ cup raw coconut oil, melted
- ⅓ cup agave nectar
- 1 tablespoon of peanut butter for the middle layer
Instructions
- Place nuts and dates in a food processor with sea salt and pulse to chop until they are to your desired fineness. If the ingredients hold together, your crust is perfect. Scoop out crust mixture into a 7” spring-form pan, or any baking dish. If it is not a
spring-form pan, line the bottom of the dish with saran/cling wrap to avoid the crust from sticking to the bottom. (I used 3 minispring-form pans for this specific recipe). - Press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.
- Warm coconut oil and agave in a small saucepan (or microwave) on low heat until liquid. Whisk to combine.
- In the most powerful food processor/blender you own, place all filling ingredients (except peanut butter) and blend on high until very smooth. This may take a couple minutes so be patient.
- Pour about ½ of the mixture out onto the crust and smooth with a spatula. Add the peanut butter to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid (approx 2-3 hours).
- To serve, remove from freezer just minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with chocolate ganache toppings and crushed nuts as pictured.
- Store leftovers in the freezer.
Cherry Acai Smoothie
After my workouts, I love to drink a high protein smoothie packed with natural ingredients. One of my favourite tips for amazing smoothies any time of the year is to always have frozen fruits on hand at any time. That way, you can enjoy the fruits of any season regardless of the time of year. It took me some time to find a store which sells frozen cherries, my absolute favourite smoothie ingredient, but now I have a regular supplier that keeps me happy all year round!…
Spinach Power Smoothie Shake
Daily I am confronted with the urge to satisfy my carb-loving/sugar-fiending taste buds (it does not help that my Instagram feed consists solely of top chefs/bakers). Note: I have tried to unfollow these desires, but life becomes quite mundane without them.
So in order to stay sane, I adhere to the spiritually-focused/cognitively-challenging health ritual of portion control. This practice, which is thought to be one of the toughest feats to conquer, requires the subject to eat minimal amounts of the unhealthy stuff (i.e. typically mouthwatering foods) in order to achieve their health/fitness goals. It has taken me many, many years of practice, but as I embark on the latter side of my quarter-century life phase, I am aware that these sacrifices are necessary.
One way I combat the urge to not eat as much throughout the day is making sure that I eat enough of the right stuff at the start of the day. After 30+ years of eating breakfasts, I have finally discovered my go-to meal: Spinach Power Shake Smoothie.
The key is having ingredients that keep you full for a substantial amount of time. A lot of people love the to-go oatmeal every morning, thinking the slow digesting carbs will keep them full (and for many people it does), however for myself, it never did the trick! See, when having oatmeal, you really should only be having ¾ of a cup. This is a pitiful amount in my opinion, so what I ended up doing was having twice as much, thus consuming quite a lot of carbs/calories. The comforting bowl of oats would leave a 300+ calorie deficit of my daily total and over 50 grams of carbs (although not necessarily the bad carbs, albeit carbs non the less), and most importantly, a grumbling tummy within an hour.
So I turned to the breakfast shake/green smoothie. I have always enjoyed a good protein shake, but this time I started adding a new ingredient: spinach. Spinach, when blended in a smoothie, is virtually tasteless, but adds so many nutrients that it would be silly for anyone not to add it their shakes.
Spinach is a powerhouse leafy green, with a boat load of dietary potassium (almost twice as much as a banana and great for muscle recovery), rich in iron, and also has ton of magnesium, which is necessary for energy metabolism. Also adding a healthy dose of Vitamin K to your diet, this green hero was a life changer in my daily routine.
Spinach Power Shake Smoothie
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Easy, lightning fast shake to get you through your mornings post-workouts, or when you need something fresh, light and green in your belly.
Three Silver Spoons Author: Kate Metzner
Serves: 1
Ingredients
- A handful of baby spinach
- ½ frozen banana (doubles as a fruity ice cubes to cool down the smoothie)
- 1 cup of water
- 1 scoop of vanilla protein powder
- Additional options:
- Chia seeds
- Any other fruit (I also love blueberries)
- Any powder supplements you may be taking
Instructions
- Add the smoothie ingredients to your blender and whizz up until smooth.
- Top with your favourite toppings.
Berry Antioxidant Smoothie
Often, it can be hard to meet all your nutritional needs in just three meals a day. If you snack healthy and fresh goodies, you’ll be able to fill in any nutritional gaps you may have. This help to minimise cravings (your body’s way of telling you you’re missing vital nutrients) and offers numerous health benefits.
Aside from this being insanely pretty, strawberries and acai make for a refreshing and detoxifying smoothie. Full of antioxidants to clear you skin, this one is great a great way to start your day if you’re feeling a bit run-down. Acai berries contain antioxidants, fiber and heart-healthy fats. They have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries, so just a small amount can lead to great health benefits! This smoothie offers increased overall level of energy and stamina, and may aid to combat fatigue and exhaustion. Whenever you need a boost, skip the coffee and simply whip this up in your blender – you will be ready to go in no time! Great for post-workout (add a scoop of protein for extra muscle-loving) or just as an afternoon snack to curb cravings….
Raw Mesquite Buckwheat Porridge & Carob Smoothie Parfait
What do you think of when you hear the word “mesquite”? For me, it brings about thoughts of smokey barbecue sauce and savory foods – at least it used to. That is until I discovered that this amazing nutrient dense super food can actually be used as a rich and delicious sweetener in smoothies, porridge, oats, desserts, or ice cream. The list of uses for this glorious powder goes on and on and is only limited by your imagination! With its growing popularity, mesquite powder is popping up in more and more grocery stores, online shops and even in restaurants as a delicious extra to add into smoothies and juices….
Dazzling Winter Red Cabbage Slaw
Admittedly, I’m not a fan of eating raw food all the time. My body wants warm, hearty meals to keep me properly fuelled when i’m training – especially in winter. However, I love this recipe because it’s so simple and easy to prepare, requires no cooking (huzzah!) and can be very easily paired with a chicken breast, white fish, tofu, or whatever protein takes your fancy. If you’re looking for something light, this is great just on it’s own with a few spiced nuts.
Red cabbage has a wide-range of health benefits, but notably for people who workout, it has a significant amount of potassium to help ease sore muscles and reduce cramping. In addition, it’s packed with antioxidants and cancer-fighting benefits: ‘In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits—long-cooked cabbage failed to demonstrate measurable benefits.’
The raw beetroot adds a sweet crunch, and can also offer greater stamina. Before your next workout, try beet powder in water for an energy boost. It’s a god idea when training to incorporate it on a regular basis to keep energy levels high, so this salad works wonders. Beets are also rich in available nutrients and fibre, which keep your digestive system happy. The vitamin C they offer is also an important boost for bodies in winter, helping to boost immunity and starve off any colds and flu that are in the air.
While this a super healthy dish, it’s also incredibly tasty. It can be paired with almost any of your favourite dishes – think homemade burgers, salads, seafood, wraps and more. Make it in a big batch and save it to use through the week…now that’s what I call clever (un)cooking.
Dazzling Winter Slaw
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Delicious on it’s own, or an impressive accompaniment to cold meats, tarts, and quiches, this one will become your winter staple. It’s packed with anti-oxidants to keep your skin glowing. Red cabbage is also high in potassium – tuck into it after a workout to help reduce muscle soreness.
Three Silver Spoons Author: Sally O'Neil
Serves: 4
Ingredients
- 1 small red cabbage, shredded or thinly sliced
- 4 semi-dried tomatos
- 1 small beetroot, grated
- 2 tablespoon sesame seeds
- ¼ cup spinach leaves
- For the dressing:
- 2 tablespoons dijon mustard
- 1 garlic clove, crushed
- 1 teaspoon stevia / rice malt syrup / honey
- ⅓ cup extra virgin olive or walnut oil
- 3 tablespoons apple cider vinegar
Instructions
- In a bowl, add the salad ingredients (aside form the spinach) and toss.
- In a small jun, mix the dressing ingredients until well combined, and pour over salad.
- Massage for 5 minutes, then leave to marinate for 10 minutes. The cabbage will begin to soften a little.
- Before serving, add the spinach leave and toss again.
- For a raw, vegan slaw, enjoy on it’s own, or for a non vegetarian alternative, top with poached chicken and a sprinkling of spiced nuts.
Notes
To make this festive, simply add some chopped walnuts and dried cranberries.
Zoodles with Hazelnut Butter Garlic Asian Sauce
This delicious dish was conceived on a day I was craving some oh-so-creamy sauce to accompany my zoodle (zucchini noodles) lunch. As fate would have it, sitting pretty on my refrigerator shelf was my freshly made batch of raw hazelnut butter. So the natural conclusion was of course, to create a rich and creamy hazelnut butter garlic Asian sauce with some ingredients available in hand. To me, the beauty of home cooking is that all of the ingredients can be customised to suit my personal preferences. With this delicious recipe, I just threw together things I had on hand to make a new dressing.
The greatest thing about a recipe like this is how versatile it is. For example, the hazelnut butter can be replaced with almond butter or any other unsweetened nut butter, and the coconut water replaced with almond mylk for an extra creamy texture. It’s flexible cooking at its best!…
Laura’s Lean Hummus with Dukkah
Hummus is quickly gathering a cult following within health food circles, and it is not difficult to see why. It is such a versatile dip and is the perfect accompaniment to many dishes, as well as being suitable for most dietary requirements. This perfect hummus is my go-to afternoon snack when served with raw vegetables and a dish that I quickly whip up when I have unexpected guests as you only require a food processor and five minutes!
Usually I just make up the measurements as I go and adjust to taste (the best way to cook), so feel free to do the same with this basic recipe. I love the addition of all the spices here, as it just makes it a little more exciting than your regular hummus. I also do not add any oil in my recipe to make it much lighter and lower in fat, as well as no salt as I do not believe it is necessary….
