RAW 'NUTELLA' MOUSSE CAKE

You thought there would be no more nutella for you since you're on a raw vegan diet? Think twice! Nutella is basically made of hazelnuts and cacao and, omitting the additional list of sugar, emulsifier and flavoring, you can easily make your own raw 'nutella' spread. It is super yummy and even healthy for you! For this cake recipe I decided to spread my raw 'nutella' on a coconut and date cake base and to fill the cake with banana, because who doesn't love the combination of banana and nutella?! (okay I heard there are people who don't like bananas...in that case leave the bananas out or substitute them with whatever fruit your like. Berries should be awesome :) !)

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This whole awesome cake has only 5 ingredients: dates, coconut, bananas, hazelnuts and carob. I chose carob for this recipe since I want to cut down my caffeine intake but of course, raw cacao would be fine too.

What I love most about this cake is that it is prepared in a few minutes but satisfy every chocolate craving without making you feel bad. It is rich, creamy, intense and melts in your mouth. It's just.... 'NUTELLA'. Go grab your cake pan.

RAW NUTELLA MOUSSE CAKE

Makes one 9 inch cake

Crust

1 cup medjool dates, chopped

3/4 cup raw, dried, shredded coconut

Raw 'nutella' filling

1/2 cup hazelnuts, soaked for 2 hours

2 medium frozen bananas

2 medium bananas

2 medjool dates

2 T raw carob powder

1/4 cup water

2 medium bananas, sliced

For the crust, pulse dates and coconut until they form a sticky mass. Press onto the bottom of your cake pan. Plaze in the freezer.

For the raw 'nutella' filling, blend soaked hazelnuts (without soaking water), bananas, dates, carob powder with water into a cream.

Now, layer sliced bananas on top of the crust of your cake. Cover with raw 'nutella' filling and freeze the cake for 2 hours.

Enjoy!

SPAGHETTI MARINARA BOWL

Some days I just can't get enough of the good foods. This here is certainly a dish that makes my mouth water every time I think of it - my spaghetti marinara bowl.

This delicious main dinner dish is made of only fresh veggies, herbs and fruits. No chemicals, preserving agents or stuff you can't spell. But full of gorgeous colors and textures.

I also kept it nut free and you can make this dish totally low fat by leaving out the quarter of avocado. 

This is by the way my first blog post from my new home. I moved to Copenhagen (Denmark) for my studies and I am very excited about it. Copenhagen has an awesome raw community and the fresh fruit festival is coming up. I am certainly trying to still get a place in it - Doug Graham is coming! (Do I have to say more? ;)). Unfortunately, some of my stuff is still to be delivered and I can't wait to get it! One week without my mason jars, wooden utensils, spiralizer and vitamix and I feel lost. I guess this is why I am craving this dish so badly that I made some weeks ago and forgot to directly share with you. But YOU are lucky. Grab your spiralizer or julienne peeler and get going. Green food=Love.

SPAGHETTI MARINARA BOWL

Serves 1 

Raw spaghetti

1 medium zucchini

1/2 english cucumber

3 medium carrots 

Marinara sauce

1 cup halved cocktail tomatoes

1/4 cup chopped dried tomatoes

1/2 small red onion

1 clove of garlic

1/2 t dried oregano

1/4 cup chopped fresh basil leaves

1/4 cup water

fresh chives, spring onion, cocktail tomatoes, avocado and sesame seeds

Spiralize your zucchini, english cucumber and carrots into noodles. If you dont have a spiralizer you can use a regular or julienne peeler. For the marinara sauce, blend all ingredients into a sauce. In a large bowl, massage sauce into noodles and let sit for 10 minutes. Sprinkle with fresh chopped chives, chopped spring onion and sesame seeds. Top with cocktail tomatoes and 1/4 of avocado if you like.

Indulge. 

BEST CHOCOLATE MYLKSHAKE EVER

This is the perfect season for some frozen, creamy, chocolate indulgence. But why indulge and feel bad about it? Here is the recipe for the best chocolate mylkshake ever - and it does not only taste like heaven but is low fat, raw vegan and good for you. It's unbelievable, I know, and I am pretty sure it is one of my best recipes up here ;)
As far as I am concerned, I could have this every day. It is soo good. Rich, creamy, ice cold and tastes like chocolate, banana and more chocolate.

 

 

The best thing about this mylkshake is, that it is only made of almonds, frozen bananas, coconut oil, cacao powder, natural sweetener and some spices. That's it. It's whipped up in 5 minutes and you can enjoy it together with a second person :) I shared it with my little sister. As some of you may know, she is allergic to milk and egg and this was her very first chocolate mylkshake ever. She loved it :)

 

 

 
BEST CHOCOLATE MYLKSHAKE EVER
Serves 2 

Vanilla mylk
1/4 cup almonds
few drops of pure vanilla extract
1/2 t cinnamon powder
0.5 l water 

Chocolate ice cream
2 frozen bananas
2 T raw cacao powder
1 t raw agave syrup or 2 pitted medjool dates
1/2 t cinnamon powder 

Chocolate sauce
2 T raw melted coconut oil
1 T raw cacao powder
1/2 t raw agave syrup or other liquid sweetener 

For the vanilla mylk, blend almonds with water and add vanilla and cinnamon powder. Pour through a nut mylk bag or let sit for 1 hour and decant mylk (to separate from nut shell pieces).
For the chocolate sauce, stirr cacao powder and agave syrup into melted coconut oil until smooth.
For the chocolate ice cream, blend frozen bananas in high speed blender to ice cream consistency. Add cacao powder, agave syrup and cinnamon.
Now, spon the chocolate ice cream into your big mylkshake glass, pour vanilla mylk over it and drizzle chocolate sauce over it. You can either drink/eat your chocolate mylkshake like this or give everything a short blend.

Enjoy!

MUESLI BITES

This is a quick recipe for muesli bites; a protein rich, nut-loaded and maca-infused snack that is just perfect for when you need some extra energy. I make a batch of these every Sunday to bring me through the week. This is my basic recipe for muesli bites made of almonds, sunflower seeds and sesame seeds and for my favorite version I add shredded coocnut, peanut butter and maca powder too. You can easily vary this recipe by adding a different kind of nut butter (macademia butter is so good too) or by using different extras than coconut and maca. Goji berries, whole hazelnuts, wheatgrass and spirulina powder are amazing in this recipe too.

This is what I make nearly every Sunday and it's a healthy, hearty and pure alternative to store-bought muesli bars or snacks. If you prefer, you can also shape these bites into bars (or try this recipe for my superfood muesli bars) or coat them in some raw chocolate. I tested it, it's soo good. 

MUESLI BITES
Makes 12-15

1/4 cup almonds + 1T
1/4 cup raw dried shredded coconut + 1T
1/4 cup sunflower seeds
2 T sesame seeds +1 T
1 T raw peanut butter
1 T organic maca powder

For the base, pulse almonds, sunflower seeds and sesame seeds. Add shredded coconut and peanut butter and pulse into dough. Add in remaining 1 T of whole almonds.
Roll dough into muesli bites and coat in remaining 1 T sesame seeds and 1 T shredded coconut.

Enjoy!

PS: One of the next recipes includes one for a raw chocolate mylkshake that is out of this world and better than every non-raw version you've ever had - stay tuned.

RAW VEGAN COUSCOUS

Hello to you beautiful people out there! This week has alreday begun to be an amazing one with Raw, Fit & Happy hitting the 2k mark and all the new people who joined this community. Instead of making you raw cake (I know I know..raw cake IS awesome), I give you my long promised raw couscous recipe (which is awesome by itself) and some pics from my holiday in Tunesia.

As some of you may have noticed, I haven't been posting that many new recipes in April and that was due to my wonderful holiday in Tunesia. I had a great time recharging my vitamin D tanks, breathing the fresh air, having nearly no noise level and swimming in the wide sea. Tunesia is a beautiful country with a totally different flora and fauna than Germany and I loved all the flowers, palm trees, turtles and birds. It was totally relaxing and decelerating. The people I meet had nearly nothing, but were happier than most people I meet in Germany everyday.... It was really good to see and feel again how important a calm, happy environment with fresh air, little noise and beautiful nature is. And maybe we can learn from these people a bit..possessions are not everything and happiness is no situation you should see for yourself in the future but already now. Be happy. Live life. Share your love.

Okay...for all of those who really want the couscous recipe and are already asking themselves: "what is she talking about?", I give you what you want. now.

This is the recipe for a raw vegan Tunesia-inspired couscous. It is based on cauliflower, which can be shredded into a rice /couscous like form and it tastes amazing combined with fresh fruit, veggies and herbs.

For my Tunesia-inspired couscous, I mixed my cauliflower base with a dressing made of fresh tomatoes, sun-dried tomatoes, orange juice, paprika powder and turmeric and added fresh parsley, tomatoes, spring onion and juicy oranges. This is a quick, low fat, raw entree that you can enjoy by yourself or bring to a party, brunch or dinner. I love the combination of cauliflower, tomato and oranges and how savory, rich but low fat it is. 

RAW VEGAN COUSCOUS

Serves 2-3

Base

1/2 head of cauliflower, chopped

Dressing

1 cup of halved cherry tomatoes

1/4 cup sun-dried tomatoes

1/3 cup orange juice

1/2 t paprika powder

dash of turmeric

And to mix in:

1 orange, diced

1 cup of halved cherry tomatoes

1 large spring onion, chopped

1/3 cup of parsley, chopped

For the base, pulse cauliflower into small pieces. Set aside.

For the dressing, blend cherry tomatoes, sun-dried tomatoes and orange juice with spices until creamy. Massage into cauliflower. In a bowl, combine this base with orange pieces, halved cherry tomatoes, chopped spring onion and parsley.

Enjoy!

CARROT BEET SMOOTHIE

As some of you may or may not know, I am in the middle of moving at the moment and between all the packing, planning and organizing I have less time for myself as I usually would. That's fine, because afterwards there will be plenty of freetime again. But with me running around all day long, solving upcoming issues and saying goodbye to many people, I recently got some severe headache of not rehydrating and resting enough.

This smoothie here did a great job. It nourished me, cleansed, made me feel fresh and ready to go again and that all in mere minutes. So if you need a reset and a quick greens-fix, try this smoothie.

I know, the colour is not the most beautiful one, but the ingredients are! This smoothie contains wack loads of vitamin c, beta carotene and fiber from beet, carrot and apples and is spiced up with ginger. This smoothie just makes you feel so good and tastes amazingly sweet from the apple and savory from beet, carrot and ginger. For me, that was the perfect start into the weekend- try it for yourself.

CARROT BEET SMOOTHIE

Makes 20 oz

1 large carrot with greens

1/4 medium red beet

2 medium sweet apples

1 inch ginger

1 cup of water

Blend everything and enjoy!

STRAWBERRY PORRIDGE

Hey guys! How are YOU all? You may have been wondering where I was this April and why there where no new recipes... The good news is, I am back! (from beautiful Tunesia). And the even better news, there will be tons of new amazing raw vegan delicious recipes this May! Are you ready? Let's start with this beautiful, rich, creamy, crunchy strawberry porridge recipe.

This recipe is for the mornings that you need loads of extra energy or after an intense workout. This dish is filled with healthy fats, plant protein and some superfoods (cacao, maca, gojis) and makes your tummy smile (believe me.. it is just SOO good). Plus, the recipe is super simple, made and ready to devour in under 5 minutes. All that you need is some nuts, seeds and fresh or frozen berries ( I used fresh ripe strawberries here... the first of this season...that's the sweet life!). Oh, and a blender or food processor. That's it. Easy, raw, vegan, healthy deliciousness from Raw,Fit & Happy. Let's get the blender running.

STRAWBERRY PORRIDGE

Serves 1

1/4 cup almonds, soaked for at least 2 hours

1/8 cup sunflower seeds

2 T unhulled sesame seeds

5 dates (less/more depending of the sweetness that you like)

1/2 t ground cinnamon

2 T raw cacao or carob

1 t maca powder

5-7strawberries (depending on size)

few whole almonds, sunflower seeds, sesame seeds,goji berries and strawberries

Blend almonds, sunflower and sesame seeds together with dates into small chunks. Add strawberries (one after the other) until creamy. Blend again with cinnamon, maca and strawberries. Stirr in whole almonds, sunflower seeds, goji berries and strawberries and enjoy!

MINI BERRY LOVE PIES

Mini berry love pies - this is what I made for you today. If you LOOOVE red berries, low fat, raw vegan sweets you will be very happy about this treat! These mini pies are made in just a few minutes and will make your tummies smile. Fresh ripe sweet raspberries and strawberries combine with sweet dates, coconut and a hint of green cardamom. 

If you don't have rasperries and strawberries on hand you can use every other kind of berries too and if you want to make a more classic treat you could substitute the cardamom with vanilla or cinnamon. I personally love the warm note that the green cardamom gives to this treat and I think it makes this simple raw vegan dessert very special. You can have your own two mini berry love pies on your table in less than 5 minutes and here is what you need.

MINI BERRY LOVE PIES

Makes 2 mini pies

Base

1 cup of pitted dates

1/2 cup of raw dried shredded coconut

Cream

1/2 cup fresh or frozen raspberries

1/2 cup fresh or frozen halved strawberries

1/2 ripe banana

3 pitted dates

pinch of sea salt

pinch of green cardamom

For the base, process dates with coconut until sticky. Press in two muffin forms, be careful to layer not only the bottom but also the walls. I used a metal muffin form. 

For the cream, blend berries with banana, dates and spices until creamy. Fill into muffin forms. Let sit in the freezer for 2 hours or enjoy directly.

Love & hugs, Fee.

BERRY APPLE PARFAIT

Today I have for you this super delicious nut-free, low fat, gluten-free raw vegan berry apple parfait. This is a 80/10/10 dessert that you can easily whip up in a few minutes and share with your friends and family or indulge in on your own. When I started my raw vegan journey and I had serious sugar cravings I made myself a less fancy version of this: fresh fruit + dates = pure heaven. In this parfait you'll find both pink lady apples and sweet pineapple layered with a raspberry/strawberry/date compote.

You can substitute the fresh fruit with what you have on hand and store this dessert in the fridge for up to 3 days. I love to make myself simple low fat desserts to keep my nut/seed intake low and this is just sooo good! You have to make this for your own and enjoy it in the warm spring sun. Have fun :) 

BERRY APPLE PARFAIT

Serves 2-3

1/2 pineapple, thinly sliced and quartered

2-3 pink lady apples, thinly sliced and quartered

1 cup of raspberries

1 cup of sliced strawberries

1 banana

1/2-1cup of pitted dates (depending on how sweet you like it)

Blend berries with dates into compote. Don't blend until smooth, you want some remaining date and fruit pieces inside. Layer pineapple, apple and compote in your dessert glass/bowl and enjoy!

RAW CHOCOLATE MINT PUDDING

If you love chocolate pudding, but want to keep dairy, unhealthy fats, unnatural coloring and preserving agents low and instead boost your system with fresh ripe fruit, healthy nuts and even some herbs, you should check this recipe out. This is a raw vegan recipe for a special mint-infused chocolate pudding made only from almonds, banana, dates, vanilla, raw carob and mint. Because I love mint very much, I did not only add fresh mint leaves into the mixture but infused the used almond milk with mint (recommended for extra flavour and an amazingly fresh almond milk taste..also good on it's own!). This pudding is rich, creamy, chocolate-y and SO good. If you miss avocado here, check out my recipe for chocolate raspberry mousse. I didn't use avocado in this recipe, to keep the fat content low and I really like to use 1 banana and 1/2  cup nuts instead of nuts only for the same reason. Plus banana makes it fresh and even creamier. If you don't know carob, don't hesitate to ask me about it. I used it in this recipe, because I use raw cacao a lot and want to reduce my coffeine intake. But raw cacao would of course be fine as well. Enough said, make your own chocolate mint pudding :)

CHOCOLATE MINT PUDDING
Serves 2

1 large ripe banana
1/2 cup almonds, soaked overnight or at least for a few hours
4 ripe pitted dates
1/4 cup raw carob
1/2 cup mint leaves, packed
1/2 t pure vanilla extract
1 pinch sea salt
3/4 cup water 
1 T pure LOVE <3

Blend almonds with water and vanilla and add in 3/4 of your mint leaves. Let soak for 2 hours. Now, blend mint-infused almond milk with dates, banana, carob and sea salt and add a little bit more water if you like (pudding will set in the fridge too). Let your chocolate mint pudding sit in the fridge for at least 30 min.

That's it. Enjoy :)

RAW CHOCOLATE RASPBERRY COOKIES

Spring finally arrived in Germany and I am so happy about it that I have no words for it. I love to start my days again with a run in the morning in the brisk air, enjoying my lunch outside in the sun and closing the day with a walk towards the beautiful sunset. I love Spring and instantly wanted to create something vibrant. The pink blossom of the cherry trees in front of my window inspired my to make these sweeties - chocolate raspberry cookies! Is your mouth watering yet?
These raw, vegan, gluten free, non-dairy and healthy cookies are made of an almond, cacao and coconut base and are filled with a creamy, fruity raspberry cream filling. These are made in less than 10 minutes and keep 1 week in your fridge. Make them on the weekend and they will get you through the whole week (except you eat all in one sitting as I nearly did ;)). No matter if your raw, vegan, vegetarian or whatever, these cookies are just too good not to try them. And I am sure everybody will love them, even your kids and sceptic friends :)

CHOCOLATE RASPBERRY COOKIES

Makes 7 double cookies

Chocolate dough

1/2 cup almonds

1/2 cup shredded, dried coconut

2 pitted medjool dates

2 T raw cacao

1/2 t ground cinnamon

Raspberry cream

1/2 cup frozen raspberries

1/2 cup raw cashews, soaked for at least 2 h

2 pitted medjool dates

1/2 t pure vanilla extract 

1 T lemon juice

For the chocolate dough, process almonds into flour, add shredded coconut and dates and pulse until sticky. Mix with cacao and cinnamon. Form into ball and cut out cookies.

For the raspberry cream, blend raspberries, cashews, lemon juice, dates and vanilla until creamy and add as little water as possible, so that you get a thick cream. Place cookies and cream in fridge for 1 h.

Afterwards, assemble cookies by placing 1 T cream on one star cookies and cover with second one.

Eat directly or place in fridge for the cookies to firm up further.

Enjoy!

SESAME TOMATO CANAPÉS

 
Yesterday afternoon we had the most beautiful weather here in Germany. It was sunny, relatively warm for March and the birds were singing. You could immediately see the difference in the pace of life- everybody seemed happier, lighter and in a better place. I love to see mother nature in action and was instantly craving summer foods and I wished spring was already there with its green abundance. Since I have not chance but to wait, I created something raw that reminds me of spring, herb gardens and the first flowers - sesame tomato canapés. 

These canapés have a base of curried seeds and I love how sesame, sunflower seeds, lemon, curry and chives mingle. It's just sooo fresh and rich! On top they a sauce of sun-dried tomatoes, cherry tomatoes, garlic and sea salt and a fresh red onion, tomato, chive mix. These are clean, easy to make, a healthy appetizer, lunch or dinner and will be loved by everybody. Plus they are nut free, gluten free, dairy free and vegan. If you love tomatoes- this is for you!

SESAME TOMATO CANAPÉS
Makes 4


Canapés
1/4 cup sunflower seeds
1/4 cup sesame seeds + 1 T
juice of 1 small lemon
2 T chopped chives
1 t curry powder
1 t tumeric
1 pinch of sea salt

Sun-dried tomato sauce
1/4 cup chopped unsalted, sun-dried tomatoes, soaked for 1 h
8 cherry tomatoes
pinch of sea salt
1/2 small clove of garlic

Tomato/onion mix
 8 cherry tomatoes
1/2 medium red onion
2 T chopped chives

For the canapés, pulse sunflower seeds and sesame seeds into fluor. Mix with lemon juice, chives and spices and form into 4 small canapés. Toss in 2 T sesame seeds. Let firm up in the fridge for 1/2 h.
For the sun-dried tomato sauce, blend sun-dried tomatoes, cherry tomatoes and sea salt. Spread on top of canapés-
For the tomato/onion mix, chop cherry tomatoes, red onion and chives and mix. Place on top of tomato sauce.

Enjoy!

RED ANTIOXIDANT SMOOTHIE

The weekend is finally there and if you have been as busy as I and feel the need to recharge your body, this smoothie is the perfect start. It is made of red grapes, pomegranate seeds, cherries, blackberries and is thus chock-full of antioxidants, the small molecules essential for prevention of oxidative cell stress. Plus, red grapes contain loads of reservatol, which was shown to reduce stroke risk and support weight loss.  

Smoothies are an easy way to get in all your minerals, vitamins and other nutrients and this smoothie is such a health bomb. Besides it's superhero ingredients, the antioxidants and the reservatol, it provides you with more than a quarter of the daily recommended values of vitamins K and C. And I even hid some kale in it...smart me :) I think the kale balances out the sweetness of the red fruit. If you like it sweeeet, you may leave out the greens.

P.S.: Have you known that pomegranates are one of the oldest fruit known to men? Found in writings and artifiacts of many cultures, punica granatum is an original native from Persia and has been a symbol for fertility, health and eternal life.  Isn't that cool? Let's drink that up!!

RED ANTIOXIDANT SMOOTHIE
Makes 64 oz (serves 2)

1/2 cup pomegranate seeds
2 cups red grapes
1 cup mixed frozen blackberries and cherries
1 red sweet apple
1 cup kale (or greens of your choice)
1 cup ice cubes 
water as needed

Blend and enjoy!