Autumn raw food ideas

There is a definite chill in the air and summer has unfortunately come to an end. But what a summer it was! I don't know about you but my family and I really enjoyed all the juicy summer fruits and salad veg. We enjoyed beautiful smoothies, juices, mouthwatering salads, dips and dressings. But now the season is changing and the food offered by mother nature is changing as well. I always recommend eating as seasonally and locally as possible. If you think about the fruit and veg available in the summer, and also from tropical climates - it all has a very high water content. These foods have a definite cooling effect on the body and are perfect to consume when the weather is hot. But when the temperature begins to drop we need foods that keep the body warm, to nourish and sustain us. Enter the autumn/winter crops - root veggies, kale, apples, squash, onions, mushrooms etc. This food is denser and does not cool the body like the summer (or tropical) produce does. I always get asked about how to continue eating raw foods when the weather turns cold and this is one of the things I suggest. Eating what is in season. Now obviously there is some room for other ingredients here; I'm not saying you should only eat root vegetables and kale! But basing your meals around the denser vegetables will have a more satisfying effect on your body. So far this autumn my family and I have been enjoying dishes such as butternut squash & carrot soups, wilted kale salads, apple and pear pies and crumbles, grated root veggie slaws, 'roasted' (dehydrated) root veggies, mushroom nut loaf etc... All raw, satisfying and delicious! I have included a couple of recipes for you to try below.

Kale and mushroom pad thai:

4 chestnut mushrooms

4 tbsp. olive oil

2 tbsp. tamari

1 cup chopped kale, washed and stalks removed

1 tbsp. olive oil

1 tbsp. lemon juice

1/4 tsp. Himalayan or sea salt

1 courgette

Sauce:

1 tbsp. raw almond butter

1 tbsp. raw tahini

1 tbsp. tamari

1 tbsp. olive oil

1 tsp. toasted sesame oil

1 tsp. sesame seeds

1/2 tbsp. agave

1 tbsp. lime juice

1/2 tsp. rice wine vinegar

1/2 tsp. dried chilli flakes (optional)

Peel and slice the mushrooms and place in a shallow dish. Drizzle with 2 tbsp. olive oil and 2 tbsp. tamari. Mix to coat and leave to marinate while you do the rest. Put the kale in a bowl with 1 tbsp. olive oil, 1 tbsp. lemon juice and 1/4 tsp. salt and massage into the kale to wilt and soften. The kale will release water, just drain this away. Spiralise the courgette. If you don't have a spiraliser, simply get a vegetable peeler and peel long thin strips from the courgette, going evenly around it to make four sides, so you are left with the seedy core in the middle. Take your courgette slices and stack a few together, then with a sharp knife, slice lengthways so you end up with flat ribbons like pad thai rice noodles. Put the sauce ingredients in a big bowl and whisk until smooth. Put the kale, courgette noodles and drained mushrooms into the bowl and toss with the dressing. Serve sprinkled with sesame seeds.

Spiced squash soup:
250g diced butternut squash
1 large carrot
3 unsulphured dried apricots
1/4 cup pine nuts, soaked 4 hours or more
1/4 cup cashew nuts, soaked 4 hours or more
1.5 cups pure water
1/4 cup extra virgin olive oil
1/2 tsp. ground cumin
1/2 tsp. ground ginger
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
Himalayan or sea salt and ground black pepper to taste.

If you have a high powered blender, put everything in and blend for a few minutes until the soup is warm and creamy. Make sure you can comfortably keep your finger in the soup and it does not burn you - that way you know it's still raw. If you have a normal blender, break down the carrot and squash in the food processor first so it is easier to blend. You'll also want to make sure your nuts are well soaked - at least 4 hours in pure water, and finely chop your apricots. Add more water if needed. Pour into two bowls and garnish with hemp seeds and a swirl of olive oil.

As well as enjoying the changing produce, autumn is a great time to detox the body. After the extravagances of summer - boozy barbecues with friends, garden parties, festivals, holidays and the like - the body needs and deserves a bit of a break. This has the effect of allowing the body to reset itself, clearing out toxins and debris from the colon and digestive system, thus allowing proper absorption of nutrients from your food and ensuring the immune system is in tip top condition to stave off those winter colds and flu. If you are thinking about doing a detox, it's best to do it sooner rather than later, before the weather turns really cold. Autumn and spring equinoxes are traditional times to detox. To help you with your detox I have created a seven day raw food and juice detox plan. The program is delivered to you via email and you simply read through the info book about raw food and detoxing, and schedule your detox on a week that suits you. I have included a full seven day menu plan, plus all the recipes you need, and I have even included done-for-you shopping lists to make it super easy! The plan has been created to fit in with your busy life, and so the recipes are all fast and easy to prepare, and of course, delicious! For more information go to the website.

Wishing you raw health and happiness,

Natalie. x
rawlifestylecoach.co.uk

All Hail Kale - My Superhero Green

Kale is the true superhero leafy green food. It is massively high in most minerals, chlorophyll, vitamins, enzymes and vitality. Notably, on a per calorie basis, it provides more iron than beef, and more calcium than milk. It is also high in vitamin C (needed for a healthy immune system and for proper absorption of iron, isn't nature clever!), and the elusive vitamin K (for cancer prevention, bone health and blood clotting). Kale also contains protein, omega oils, and sulphur. Sulphur is known as the beauty mineral as it's great for the skin, increasing collagen production and circulation, regulating sebum production, and aiding in the renewal of cells. It is also important to help the body in detoxification and vitamin utilisation. Obviously kale is best eaten raw to preserve its amazing nutritional qualities.

As you may know, kale is quite fibrous and most people have only ever eaten it cooked. So how can you get more raw kale into your diet? There is a way that raw foodists prepare kale to soften and wilt it. We remove the tough stalks, chop the leaves and massage it with lemon juice, olive oil and salt. As you do this, you will see the kale magically 'cook' before your eyes! It will decrease in size as it releases water and take on a darker green colour and soft texture. You can then mix it with other salad ingredients and your favourite dressing. It makes a really filling and satisfying salad. Or, we mix it with a thick sauce and dehydrate it to make crunchy kale chips. Mmmm...sooo delicious! If you don't fancy it in a salad and you haven't got a dehydrator, keep reading for some delicious recipes that hide the kale completely...good one for the kids maybe..?

Hidden kale and mixed berry smoothie:
1.5 cups frozen mixed berries
2 frozen bananas (or 2 unfrozen bananas and 4 ice cubes)
1 large handful kale
2 tbsp. shelled hemp seeds
4 tbsp. goji berries
1-2 dates to taste if desired
3 cups pure water

Put the fruit in the blender first, then the kale and other ingredients. If you don't have a high speed blender like a vitamix then you may want to remove the fibrous stalks from the kale and chop the dates. Blend until smooth and creamy. Add more water if it's too thick. Give to your children and smile knowing how much nutrition you are infusing into them!

Pumpkin seed, kale, olive & sun dried tomato pate:
1 cup pumpkin seeds, soaked 2 hours or more in pure water
1 large handful kale
1 small handful basil
1 cup pitted black olives, rinsed well
6 sun dried tomatoes (the ones that come in oil. If you have dried ones, soak for a few hours first)
2 tbsp Udo's Choice Ultimate Oil Blend, or extra virgin olive oil
1 tbsp. lemon juice
1/2 clove garlic, crushed
2 tbsp. water
Freshly ground black pepper

Udo's Choice oil is a blend of flax, sunflower, sesame, evening primrose, coconut, rice bran and oat bran oils, plus it has lecithin and tocopherols (vitamin E). This is available in health food shops. If you don't have this then just use olive oil, or flax or hemp oil. Put everything in the food processor and blitz until a coarse pate consistency is achieved. Taste and adjust the lemon and pepper if necessary. Store in an airtight tub in the fridge. Will keep for a couple of days. Eat with raw crackers, wrapped in cabbage or lettuce leaves, with crudités, or as we did, wrapped in nori sheets with strips of carrot, cucumber, pepper, avocado, alfalfa sprouts and shredded lettuce. Mmmmmmm.....!

Wishing you raw health and happiness,

Natalie. x
rawlifestylecoach.co.uk