100 healthy raw snacks and treats
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© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com
100 Healthy Raw Snacks and Treats
© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com
100 Healthy Raw Snacks and Treats
Introduction 1
Recipe Page
AlmondCookies 7
AlmondDateBalls 7
AlmondPowerBar 7
AlmondSesameFudge 7
BananaAlmondSnack 8
BananaBalls 8
BananaCrunch 8
Barfi 8
BlissBalls 9
CaramelDreamBars 9
CarobBark 9
CarobAlmondBalls 9
CarobBananaPops 10
CarobFudge 10
CarobTangerineCandy 10
CashewAlmondCandy 10
CashewCoconutDelight 10
CashewCookieBars 11
CashewGingeredCrème 11
CashewGingerCrunch 11
CherryChocoCookies 11
ChocolateFreeze 11
ChocolateCashewFudge 11
ChocolateGogiLemonBar 12
ChocolateFudge 12
ChocolateMousse 12
ChocolateRawLifeBar 12
ChocolateSquares 12
CoconutBalls 12
CoconutCarobBalls 12
CoconutFudgeBars 13
CranberryCandy 13
Recipe Page
CranberryandLimeBars 13
CranberryNutSeedMix 13
DarkChocolateBar 13
DateRaisinBalls 14
DateNutThingies 14
DateNutTreats 14
DatePecanSquares 14
DelightfulCoconutFudge 14
EasyHealthyFudge 15
EatmoreBars 15
EnergyOrbs 15
FamousRawFreezerFudge 15
FigBars 15
FigDateBars 16
FreezerCookies 16
FridgeCookies 16
FrozenGrapes 16
FrozenVanillaBliss 16
FruitLogs 17
FruitNutBonbons 17
GalaxyChocolateBrownies 17
GingerSnapBars 17
GingerTreats 17
GogiEnergyBars 18
GogiMacSnack 18
GooeyGogiClusters 18
GrezzoChocolateFudge 18
HardHealthyCandy 19
HealthFudge 19
HanselandGretelMix 19
HealthiestSmoothie 19
HealthyCandyofZion 19
© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com
100 Healthy Raw Snacks and Treats
Recipe Page
LaLaLemonChiaBars 19
LemonLogs 20
LemonCoconutBars 20
LemonSquares 20
MacadamiaNutFudge 20
MockChocoBalls 20
NutFudge 21
NuttyFruityChewySnack 21
PecanDateLog 21
PecanOrangeBalls 21
PecanSandies 21
PeanutButterSlices 22
PeanutButterProteinBars 22
PineappleNutCream 22
RaisinFudge 22
RawBrownies 22
RawRaisinNutCandy 22
RawFudge 23
Recipe Page
RawEnergyBars 23
RawFudgeBrownies 23
RawesomeChewyCaramels 23
RedSquares 24
SesameHoneyCandy 24
SesameApricotsFlats 24
SpirulinaSunrise 24
SweetSeedBars 24
StuffedDateSnack 25
SunflowerSeedBalls 25
SuperEnergyBar 25
SuperChocolateGogiBar 25
SwankySeedNutBalls 25
TheCrazyGoodBar 26
VelvetChocolate 26
WalnutCandy 26
WalnutChocolateCoconutFudge 26
WhiteChocolateGogiFudge 26
FrozenTreatsandIceCream
Introduction 27
Recipe Page
RawVanillaIceCream 28
CashewOrangeIceCream 28
BountifulBerryN-iceCream 29
MonkeyFudgePopsicles 29
FreezerCookies 29
RealChocolateIceCream 30
BerryMacaPie 30
Recipe Page
CarrotCake 31
ChocolateAvocadoPie 32
ChocolateCreamCheesecake 33
DateNutTorte 34
LimeCheesecakeCups 35
PeachTartwithLemonGingerCream 36
PineappleDessertCake 37
StrawberryFieldsForever 38
15BonusDessertRecipes
© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com 1
100 Healthy Raw Snacks and Treats
Healthy-Natural-SugarFree-NoCookLivingNutritionforLivingBodies
For Those Eager To Get Started
Welcometo100HealthyRawSnacksandTreatswhichshowcasestheamazingsnacksthatyoucanprepareyourselfentirelyfromrawfoods.ItturnsoutthatyouCANhaveyourcakeandeatittoo,witheasy-to-make,simple,guiltfree,rawfoodhealthytreatsanddeliciousdessertsthatyouandyourfamilywillnotonlysavorbutreturntoagainandagainwhenevertheoccasioncallsforasatisfyinglysweettreat.
Ifyouarejustinterestedingrabbingasuitablesnackrecipetofulfillanimmediateneed,feelfreetojumpaheadtotherecipesectionandgetstartedinthekitchen.Alltherecipesareself-containedanddrop-deadeasytoprepare.Soyoucangetgoingrightnow.
Forthoseofyouwhomightbeinterestedintheideasbehindtherecipes,andwhyexactlythesesnacksshouldbeconsideredfarmorehealthythanthemajorityofsnackideasyoumightcomeacrosselsewhere,Ihavespentalittletimeputtingtogetherthefollowingsectionsforyou.
What Exactly Makes For A Healthy Snack?
Fromsnackbarstocookies,pies,andcakes,inthisbookyouwillfindrecipesforeasy-to-makesweetsthatarewheat-free,gluten-free,dairy-free,sugar-free,andunprocessed.Deceptivelysimpleindesign,thesetreatspackloadsofflavorandnutritionintoeverybite.Bysubstitutingthesemouth-wateringsnacksanddessertsforthetraditionalbakedtreatsthatyoumaybemorefamiliarwith,youwillbegivingyourbodymuch-needednutrientswhilesacrificingnoneoftheflavor.
Haveyouevermadeacakewithouthavingtobakeit?Haveyoueverwhippedupdessertslikechocolatemousse,cookies,andicecreamwithoutusingsugar,flour,dairy,soy,oreggsasingredients?Doesthatevenseempossibletoyou?
Well,itisnotonlypossible,itisbyfarthePREFERREDwaytopreparesnacksanddesserts.Infact,Isuspectyouwillbequitesurprisedtodiscoverhoweasyitistomaketheserecipeswhichuserawandlivefoodingredients(whichIwillelaborateuponshortly).Moreover,notonlydothesenutritionalingredientsmakeyoulookandfeelgreat,buttheytasteincredibletoo.Theserecipesrepresentawayforyoutodipintothisamazinglyhealthyfoodlifestylewhichisgainingmoreandmoreattentionworldwide.
Butbeforeyoucanappreciatewhatmakesthesnacksinthisbookhealthyyouneedtohavesomeunderstandingofwhatmakesyouraveragesnackrecipeunappealingfromthepointofviewofyourhealth.
100 Healthy Raw Snacks and Treats
2100HealthyRawSnacks.com © All Rights Reserved Carolyn Hansen
Takeasanexampleyourtypicalcookie.Delicioustobesure,butithaslikelybeenputtogetherusingsugar,flour,andbutter.Noneoftheseingredientsaregoingtoworkinyourfavorifyouraimistolivealonger,healthierlife,freeofthemodern-daydiseasesthatwecanattributelargelytothepoorqualityofamodern-daydiet.Diseaseslikediabetes,hypertension(highbloodpressure),andcoronarydiseasehavefirstlinesofdefensewhichbeginwiththewordsfromyourdoctor:“YouhaveeatenyourlastpieceofXYZ.Banishitfromyourdietoryouwillbedeadwithintwoyears.”Well,theprognosismightnotbeasbadasthat,butitisneveragoodone.Withobesityrateshigherthantheyhavebeenatanypreviouspointinourhistoryitisnoexaggerationtosaythatourfoodisliterallykillingusyearsbeforeourallottedtime.
Ifyouwishtoliveanextratenortwentyyears,payattentiontowhatyouareeating.Itisthatsimple.
Tothisend,theintroductionofrawfoodsintoyourdiet,ormorecorrectly,theexpansionoftheirroleinyourdiet,iscriticaltoyourlongtermoverallhealth.Now,Itendtousethewords“raw”and“living”interchangeablywhenIamtalkingaboutthekindofhealthyingredientsthatfeaturepredominantlyinmyrecipes.SoletmetakeamomenttoexplainwhatImeanbyraworlivingfood,asopposedtocookedfood.
Livingfoodissimplyanyfoodtypethathasbeengrowninsoilandharvested.Onotherwordsplantlife!Inadditiontothis,livingfoodhasnotbeencooked-atleastnottothepointthatitdestroystheenzymesthatwederivefromthefoodforourbenefit.Mostofthetimethismeansthefoodisuncooked,orraw.
Rawfoodswhichcanbeaddedtoyourdailydietwithoutfirstneedingtobecookedareanyrawnuts,seeds,vegetables,sproutedgrains,andbeans.Thesefoodsarenotprocessed,heated,cookedoralteredinanyway.Theyarenothingmorethanwholefoodsintheirnaturallivingstate.
Ifyouarenotsurethatyouwouldcallanutalivefoodtype,considerthefollowing.Whathappenswhenyoutakethatnutandyousoakitinwater?Itsprouts,ofcourse.So,althoughitremainsdormantuntilprompted,itisverymuchalive,justwaitingfortherightenvironmentalopportunity(water,light,warmth)toactivateitslifeforce.Incidentally,thisiswhyitisbettertosproutbeans,nuts,andevenseedsovernight,asitactivatesthefood’slivingenergy(intheformofenzymesthatgiveinstructionsatthecellularlevel)whichissovaluabletousbecauseitassistswithourabilitytodigestourfoodproperly.Incontrast,cookedfoodhasbeenstrippedoftheenzymaticactivitythatrawlivingfoodshavetooffer.
Glutenintoleranceisalsolargelyexplainedbythisidea,aswheatisnotsproutedbeforeitiscooked,sothegluten(partofthecellstructure)becomesindigestibleandtoxictothoseofusthatareespeciallyvulnerabletoit.Ifthewheatisfirstsprouted,thencookedatatemperaturebelow112degreesFahrenheititisstillalivewhenyoueatit.Ihavemadesproutedwheatandryebreadanditissimplyunbelievablygood,andcontributestoyourhealthratherthancauseatoxicreaction.ItiscalledEssenebreadafteranancientcivilization(whichflourished2000yearsago).Theycookedtheirgrains(bread)aftersproutingonarockinthesun.
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100 Healthy Raw Snacks and Treats
Thereasonwhyitissoimportanttoelevatetheamountoffoodinyourdietwhichisrichinactiveenzymesissimplythatyourbodyneedsthemtofunctionproperly,anditwilldepleteitsownenzymereservesifthesearenotconstantlyreplenished.Inasense,weallhavean‘enzymebankaccount’.
Ifwedonotmakeregulardepositstothisaccountbytakingintheextraenzymesfoundinrawfoodswewillcontinuetouseupourenzymesupplyandbecomemoresusceptibletoaging,diseaseandprematuredeath.
Raw Foods Promote A Healthy Alkaline Balance
OK,ifyouhavereadthisfarwithoutfeelingtheneedtojumpaheadandgetstartedonpreparingoneofthemanyrecipesyouwillfindinthisbook,nowIamgoingtopushmyluckandtrytoeducateyoualittleaboutanotheraspectofhealthyfoodthatmostpeoplenevergiveasecondthought.
Iamtalkingabouttheacid/alkalinebalanceofourbodilychemistry.
AtypicalWesterndietishighincarbohydrates,sugar,andfat,andlowincomplexcarbohydrates,allofwhichpromoteanoverlyacidicbodychemistry.Thisisfurtherexacerbatedbystimulantslikecoffee,tobacco,alcohol,chemicaladditives,preservatives,anddrugsofallkinds.Mostpeoplewithacuteorchronicdiseasestendtohaveanoverlyacidicbodychemistry.Notsurprisingly,cancercellstendtogrowbetterinanacidenvironment.
Scientistsandnutritionistsbelievethatourdietsshouldideallybemadeupof80percentalkalinefoodsand20percentacidfoods.So,howdowegetourbodiestotheproperpHbalance?Theanswer,ofcourse,isthatwetrytoeliminatesomeoftheacidproducingfoodsfromourdiet,andincreasethealkalineformingfoods.
Therawvegetables,nuts,seeds,andfruitsfoundintherecipesofthisebookareallalkalinefoodsthatyoucanenjoyinabundance.
Devising Your Own Healthy Snack Recipes
Preparingrawsnacksisafairlynewculinarypastimeandislargelyexperimental.Somethingsworkandsomethingsdonot.Fortunately,Ihavedonethebulkofthehardworkforyoualreadybyspendinghundredsofhoursinthekitchenfiguringouthowtomaketheserecipeswork.Allyouneedtodoisfollowtheinstructionsexactlyasprovidedandyoucanexpecttoseethesameperfecttreatsmaterializeonyourownkitchencounter.
Now,IhavebeenaskedonoccasionwhetherthereisasetofprinciplesIusetocomeupwithmyhealthyrecipes.Thisisafairenoughquestion.Iloveworkingupnewsnackrecipes,andovertimeIhavedevelopedwhatIfeelisagoodgrasponasimpleformula.Newrecipesneedabasewithgoodtexture,asweetener,somethingtobinditalltogether,somefavor,andtheyhavetolookgood.
100 Healthy Raw Snacks and Treats
4100HealthyRawSnacks.com © All Rights Reserved Carolyn Hansen
Simpleright?
Actually,notatall.AfterthinkingaboutthisforawhileIhaverealizedthattheprocessonlySEEMSsimpletomebecauseIhavebeenatitsolong.Snackrecipedesignisfarfromsimple.
Infact,itisverydifficulttotaketheartofdesigninghealthyrawsnacksandboilitdowntojustafewkeypoints.Theplaintruthofthematteristhatyoucannotsimplytakeanormalrecipebasedaroundsugar,butterandwhiteflour,andthenturnitintosomethinghealthy.Believeme,Iknow-overtheyearsIhavesetinmotionmanyrawfooddisasterswithveryexpensiveingredientswasted!
HereiswhatImeanabouthowdifficultitistoreducetherecipedesignprocesstoasetofstraightforwarddecisionsaboutwhichsubstitutionsmightresultintheoptimalsnack.Suppose,forexample,thatIwantedtomakearawfruitpie.Well,Iwouldneedtoprepareacrumblybase,soIwouldneedtoselectasolidingredient,likesomesortofnut.Icanchoosefrommaybe30differenttypesofnuts,butsomeareveryexpensive,costingupwardsof$40akilo,soIwouldlookforoptionsamongtheremainingcheapernutsavailabletome.ThenIwouldneedtoconsiderthetasteofthenut.Somearequitestrongandarebettermixedwithothermorebland-flavorednutssothecontributiontothetastefromthenutsinthebasedoesnotoverpowerthepie.ThenIwouldneedtothinkaboutasweetenerforthebase.Dateswouldbeagoodchoice,orraisins,orsultanas,orapricots.Butdatesarecheapandgenerallydothejobbest.ButdoIusethemaftersoaking(tosoften)ordoIusethemunsoaked?IfIsoakthem,itmeansthatmoremoisturewillbeaddedtotherecipe.Willthatmakethepietoowet?Ontheotherhand,ifIaddsomecashewsorcoconutthiswillsoakupthemoistureanditwillholdtogethersothatIcanpickitupandeatitwithoutitfallingapartinmyhands.ThenIneedafillingformypie.DoIwantitwhite,oranothercolor?BecauseifIwantitwhiteIcannotusemoredatesforthesweetenerbecausetheywouldmakeitlookbrownanddetractfromtheappearance.Andthedecisionsgoonandon,asanywell-versedchefwilltellyou.
SowhileImaynotbeabletopassontoyouveryeasilythemethodforcomingupwithrecipesforhealthyrawsnacks,Icancertainlyputtherecipesintoyourhandsthathavetakenmeyearstogathertogetherthroughtrialanderror,andmorethanalittlepassiononmypart.ThegoodnewsisthatyoudoNOTneedtobeanexperiencedcooktoputtogetherthesnacksthatyouwillfindinthesepages.Forthemostpart,allthatisrequiredisthatyouownablenderandknowhowtouseit(easypeasy).Providedyoufollowtherecipestotheletteryoureallycannotgowrong.DareIsayit?Evenamanshouldbeabletoputthesesnackstogether!
© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com 5
100 Healthy Raw Snacks and Treats
Havingsaidthatdesigningrecipesforhealthysnacksissomethingofanart,whatIthinkyouwillfindisthatasyouspendtimeputtingtogethermoreandmoreofthesesnacksyouwillstarttogetafeelforwhatislikelytoworkifyoufindyouhaveadesiretobeginexperimenting.
Also,insomeoftherecipesIhaveincludedsuggestionsforpossiblevariationsontheingredientswhichcanbeusedsuccessfully.Butonlyforthoseingredientsthatwillnotstronglyaffecttheoutcomeoftherecipe.Forexample,driedfruit-Imightstatethatyoucanuseanyoneofdozensofdifferentdriedfruitsinthequantitysuggested,andtheresultingsnackwillstillturnoutokay.Butalwayspayattentiontothequantitiesinvolved-addtoomuchandthebalancewillbealteredanditmightverywellendupinedible.Tobesafe,Irecommendyousimplyfollowtherecipesascloselyaspossibleforbestresults.
Also,ifyoudiscoverthatyoureallyenjoytheserawsnacks,itisworthkeepinginmindthatsnacksanddessertsrepresentonlyasmallcomponentoftherawfoodrecipelandscape,whichyoumaywishtoinvestigatemoreclosely.Inmyowncase,Ionlystartedtoexperimentwithsnackrecipesasaneasymeanstoaddmorerawfoodtomydiet.
Iwasdeterminedtoeliminatesomeofthecookedfoodfrommydietafterrealizingthatagoodportionofitwasdevoidofnutritionbecauseofthewaytheenzymesinfoodaredestroyedthroughtheactofcooking.Ialsowantedtobeabletocomeupwithanenjoyablewaytopreparefood,andthefactthatIcanbypassthestovealtogetherplaysperfectlytothatrequirement-somethingIhavenodoubtthatyouwillappreciateaswell.
Onaverymuchrelatednote,Istronglybelievethatthemostimportantreasontoincluderawfoodinsnacksisthattheenzymesinrawfoodhelptomaketheotherfoodsweeatmoredigestible.Thisinturnprovidesourbodieswithawiderrangeofnutrientstochoosefromthanareavailableinfoodthathasbeencooked.
AssomeonewhohasspentagoodnumberofyearsintegratingthesehealthyrawsnacksintomydietIknowtherearesomeotherbenefitstheyofferwhichmightnotbeimmediatelyapparent.Eatingmorerawfoodactuallyallowsexcessbodyfattomeltaway.Moreover,otherbenefitsyoumaydiscoverinclude:anincreasedenergylevel,clearerskinandeyes,afeelingofsatisfactionfromeatingwithoutovereating,andanoverallimprovedsenseofwellbeing.Eatingthiswayalsooffersagoodchemicalbalancebetweenalkalinityandacidity,whichresultsinbetteroverallhealth.
100 Healthy Raw Snacks and Treats
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A Note About Agave Nectar
Many of the recipes in this book use agave nectar, but it is important to choose the right form of the nectar if you wish to derive the greatest health benefits from using agave over sugar.
For example, agave nectar has a low glycemic index, which makes it a potentially great sugar replacement for diabetics. It is derived from the agave cactus plant in Mexico (the same plant that gives us tequila). But it is the healthy “raw” organic form of the nectar which ought to find its way into your recipes, and not the processed form.
So do be on the look out for this when selecting a nectar.
I use either honey or dates as a sweetener, or when I can find it I buy organic raw blue agave nectar which offers the most health benefits. It is perfect when I want one of the recipes to remain white in colour such as with a coconut topping or a white chocolate pie filling.
If it is a chocolate recipe then dates are great as they add fiber and nutrients to the recipe. You can also use dried fruits like sultanas, raisins or dried apricots as a sweetener.
If using honey, use less than you would agave nectar as honey is sweeter. It’s always best to add a little then taste it and if not sweet enough just add more.
A Final Word
Well, the time has come to put the theory of healthy raw snacks behind us and actually start preparing some so that you and your family can enjoy them. Yes, it is time for you to
plow into these recipes for 100 healthy raw snacks and treats and discover which ones will
become your favorites.
I hope that I have managed to convey to you that these raw food snacks, treats and desserts will make for perfect guilt-free meals. Moreover, all of the recipes in this book use
raw and living foods that are nutritious and are sweetened by nature’s own sweeteners to
make them excellent choices for the preparation of a healthy snack or treat.
Raw foods are the easiest to prepare, and most natural foods of all - unprocessed, succulent, vibrant, full of life and nourishment, with no extensive gap between the life giving forces of the plant and the living forces of our bodies.
The sun, air, soil, and rains have all done their work, and we have the instant benefit. They
are living foods - sunlight foods. Nature has prepared these foods for us. Let us enjoy them!
Yours in Health and Nutrition,Carolyn Hansen
© All Rights Reserved Carolyn Hansen 100HealthyRawSnacks.com 7
100 Healthy Raw Snacks and Treats
Almond Cookies½cuprawalmonds,¼cuprawwalnuts,½cupdates,¼cupraisins,ordriedcherries,¼teaspoonalmondextract,dashsalt,¼cupgroundalmonds.
Placethealmonds,walnutsandsaltinafoodprocessorandprocessuntilcoarselychopped.Addthedatesandalmondextractandprocessuntilthemixturebeginstosticktogether.Don’toverprocess;youshouldstillseechunksofalmondsandwalnuts.Addtheraisins,ifdesired,andpulsebriefly,justtomix.Scoopabout1tablespoonofthealmondmixtureintoyourhandandsqueezefirmlyuntilitstickstogether.Rollintoa1inchballandflattenslightlytomakeacookie.Rolleachcookieinthegroundalmonds,andplaceonaplate.Chillatleast2hoursbeforeserving.Variations:For Chocolate Chip Cookies: Replacetheraisinswithchocolateorcarobchipsandadd1teaspoonorangezestifdesired.For Schoolboy Cookies: OmittheraisinsandpressasquareofdarkchocolateontothetopofeachcookieFor Lemon Cookies: Replacethealmondextractwithlemonextractandadd1teaspoonlemonzest.
Almond Date Balls2cupsdatessoaked30minutes,drained,2cupsalmondbutter,½cupcarob/cocoapowder.
Inafoodprocessorblendthedatestoasmoothpaste,addremainingingredientsandprocessuntilsmooth.Removefromprocessorandformintoroundballs.Keepswellinfridge.
Almond Power Bar2cupalmonds,½cupflaxmeal,½cupdriedcoconut,½cupalmondbutter(oranyothernutbutter),½teaspoonsalt,½cupcoconutoil,2tablespoonsagavenectar,1tablespoonvanilla.
Placealmonds,flaxmeal,shreddedcoconut,almondbutterandsaltinafoodprocessorPulsebriefly,about10seconds.Meltcoconutoilgentlyinmicrowave.Stiragavenectarandvanillaintooil.Addcoconutoilmixturetofoodprocessorandpulseuntilingredientsformacoarsepaste.Pressmixtureintoan8×8glassbakingdishChillinrefrigeratorfor1hour,untilmixturehardens,cutintobarsandserve.Makes202x2”bars.
Almond Sesame Fudge 2cupsalmonds,½cupdatessoakedfor30minutes,drained,1½cupssesameseeds,1cupcarob/cocoapowder,2tablespoonsvanillaessence.Placealmondsintofoodprocessorandprocessuntilcoarselyground,adddraineddatesandsesameseedsandblenduntilwellcombined,addcarobpowderandvanillaessenceandpulseuntilcombined.Pressintoaglassdishandchill.Cutintosquaresbeforeserving.
100 Healthy Raw Snacks and Treats
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Banana Almond SnackSliceabananainhalflengthwise(bananasplitstyle).Laythehalvesonaplate,withtheflatpartfacingup.Spread½to1tablespoonofalmondbutteroneachbananaslice.Sprinkleraisins(ordates)andcoconutflakesoneachslice.Eatwithaforkorwithyourhands!Couldsprinkleonnuts,maplesyrup,hempseeds,gojiberriesetc.
Banana Balls1cupmixedrawnutsandseeds–egalmonds,brazils,walnuts,pumpkinseeds,sunflowerseeds,1cupdesiccatedcoconut,2largebananas,5tablespoonsagavenectaror½cupdates,1teaspoonvanillaflavour,1cupbuckwheat(oralmond)flour,½cupdesiccatedcoconut–forrollingballsin.Addnutstoafoodprocessorandgrounduntilcrumbly;addcoconut,bananas,agavenectar,vanillaandprocessuntilwellcombined.Thenaddbuckwheat(oralmond)flourslowlythroughthechuteuntilitthickens.Makeintosmallballs,rollindesiccatedcoconut.Storefridgeorfreezer.
Banana Crunch5-10bananas,1cupalmondscrushed,1cupwalnutscrushed,1cupcarobpowder,1cupdriedcoconut.
Placealltheaboveingredientsonseparateplates.Rollonebananaatatimeintothealmonds,thenthewalnuts,thenthecarob,thenthecoconut.Placethe“loaded”bananasontopofapieceofwaxpaperandfreeze.StickaPopsiclestickintooneendofeachbananabeforeyourolltheminthegoodiesandtheylooklikesomethingyouwouldgetfromtheicecreamtruck.
Barfi2cupsalmonds,2cupscashews,¼cupagavenectaror½cupdates,cardamompowder(totaste),pinchsalt,carob/cocoapowder(optional).
Putallingredientsinafoodprocessorandprocessuntilwellcombined.Laythemixtureoutonalargecuttingboardandflattenindowntoabout½inchthickness.Cutinwhatevershapedesired.(Optional)Rollindividualpiecesincarobpowder.Topeachpiecewithwhateveryou’dlike,cashews,almonds,walnuts,pecans,datesorbananas.
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100 Healthy Raw Snacks and Treats
Bliss Balls1cupsunflowerseeds,½cupalmonds,1/3cupagavenectaror½cupdates,3-5tablespoonsmesquitemealorcarobpowder,pinchofnutmegand/orcinnamon,pinchsalt.
Placesunflowerseedsandalmondsinafoodprocessorandprocesstillcoarselyground.Adddatesifusingandtherestoftheingredientsandprocessagaintillblended.Takeabout1-2tablespoonsofthemixtureandshapeitintoaball.Rollitinsesameseeds,coconutflakes,orcarobpowder.Continuethisprocessuntilallofthemixtureisgone.Puttheblissballsintothefreezeruntilreadytoeat.
Caramel Dream BarsCrust2cupsalmonds,1cupdatessoaked30minutes,drained,¼cupcocoapowder,pinchsalt.Caramel Layer½cupalmondbutter,½cupcoconutbutter,¼cupcacaobutter,½cupagavenectar,1tablespoonvanillaessence,pinchsalt.Garnishwithcacaonibs,ordesiccatedcoconutToformcrust,processalmonds,dates,cocoapowderandsaltinfoodprocessor.Pressintoglasspan.Toformcaramellayerprocessalmondbutter,cacaobutter,agavenectarandcoconutbutterinfoodprocessoruntilsmooth.Spreadontopofcrustlayer.Topimmediatelywithcoconutandcacaonibs,pressingthemintothecaramellayersotheystick.Pressin8x8squarepan.Freezeuntilreadyforserving.
Carob Bark1cuprawcoconutoil,¾cuprawcarob/cocoapowder,2tablespoonsvanillaessence,1cupraisins,rawnuts,coconut,orwhateveryouwouldlike.
Putthecoconutoilinabowl,putthisbowlinanotherbowlofhotwater,Whenithasmelted,stirinthecarob,thenstirintheotheringredients.Spreadonwaxpaperlinedcookiesheet,putinfridgeorfreezer5-10minutestoharden.BreakintopiecesTryexperimentingwithpeppermintorotherflavorsinsteadofvanilla.
Carob Almond Balls1cupalmonds,1½cupscarobpowder,2tablespoonspinenut,½cupdesiccatedcoconut,¼cuphoney,plus1tablespoonhoney,¼cupwater,plusttablespoonwater,carobpowderorcoconutorgroundalmonds.
Inafoodprocessor,finelychopthealmonds.Addthecarob,pinenutsandcoconutandprocessuntilmixed.Mixthehoneyandwatertogether,addtomixtureandprocessuntilmixed.Rollintoballsandthencoatwiththecaroborcoconutorgroundalmonds.Refrigerateuntilneeded.
100 Healthy Raw Snacks and Treats
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Carob Banana Pops Largeripebananas,carobpowder,almondssoaked8hours(soakingoptional)water,popsiclesticks(buyfromcraftshop).Chopnutsinfoodprocessor.Mixcarobpowderandnuts,intallcupaddingwateruntilyouhaveathick,creamyconsistency.Cutbananasinhalf,insertstickintocutendofbananahalvesanddipincarobnutmixture.Place“pops”onwaxpaperorplasticwrapinfreezertillfrozenandenjoy!Note:Excesscarobnutmixturecanbefrozen,andthenthawedoutfornextbatch. Carob Fudge ¾cupwalnuts,¾cupraisins,¼cupcarobpowder,dashofcinnamon,pinchofsalt.
Combineallingredientsinafoodprocessorandblenduntilsmoothandballedup.Removefrombowlandpressintoaglassdish–orshapeintoonelargesquarewithyourhands.Freezeuntilfirmthenslice.Doubletherecipeandkeepinthefreezer.
Carob Tangerine CandyTahini(sesamepaste),desiccatedcoconut,honey,carob/cocoapowder,vanillaessence,2tangerines,sesameseeds(ground).
Gratezestfrompeeloftangerinesandmixwithotheringredientsuntilcombined.Addsomegroundsesameseedsuntilthemixturethickens.Refrigerate.Mixtahini,groundsesameseedsandhoneyuntilthick.Refrigerate.Rolloutseparatelythenrolltogether,givesatwo-tonedeffect.Sliceintobitesizes.
Cashew Almond Candy 1cupcashews,1cupalmonds,½cupdatessoaked30minutes,drained,½cupcarob/cocoapowder,pinchsalt,1tablespoonvanillaessence,1cupdesiccatedcoconut.
Processnutsinfoodprocessoruntilcoarselychopped.Adddatesandprocessuntilsmooth.Addallotheringredientsandpulseuntilblended.Placeinfridgeuntilfirm,typicallyseveralhours.Thenformintoballs,orcutintosmallsquares.Youcanalsouseothernutsifyouwish.
Cashew Coconut Delight1cupcashews,1cupdriedpineapplepieces,1cupdesiccatedcoconut,½cupwheatgerm,water.
Placeallingredientsintofoodprocessorandprocessuntilwellcombinedaddingenoughwatertomakeathickdough.Makeintosmallballsandrollincoconutorwheatgerm.Refrigerateforafewhoursbeforeserving.
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100 Healthy Raw Snacks and Treats
Cashew Cookie Bar 1cupcashews,1cupdatessoaked30minutes,drained,1teaspoonlemonjuice,pinchsalt.
Putallingredientsinafoodprocessorandprocessuntilwellcombined.Leavealittlechunkyasitgivesthebarsabettertexture.Forminto6barsandrefrigerate.
Cashew Gingered Crème2cupscashews,1cupdates,1cupdesiccatedcoconut,½teaspoongroundgingerorgratedfreshgingertotaste.
Placecashewsanddatesinfoodprocessorandprocessuntilcoarselyground,addcoconutandgingerandprocessfurtheruntilwellcombined.Shapeintosmallballsandflatten.
Cashew Ginger Crunch 1cupcashews,1tablespoonmincedfreshginger,2tablespoonssesameseeds,1cupraisins,2tablespoonsagavenectarorrawhoney.Putallingredientsexceptfortheagavenectarintoafoodprocessorandprocessuntilfairlyfine,buttillwithsometexture.Addagavenectarorhoneyandprocessjustlongenoughforittoblend.Pressintoadishoronaplateabout¾inchthickandrefrigerateforaboutanhourormore.Cutintosquaresoranyshape.
Cherry Choco Cookies1½cupswalnuts,1cupdates,½cupchoppeddriedcherries,½cupcocoa/carobpowder,½teaspoonvanillaessenceorcherryextract(optional)pinchsalt,2teaspoonswater(foramoisterbrownie,optional).
Chop¼cupofthewalnutsandsetaside.Placetheremainingwalnutsandthesaltinafoodprocessorandprocessuntilcoarselyground.Addthedatesandprocessuntilthemixturestickstogether.Addthecocoapowderandoptionalvanillaandwaterandprocessuntilevenlydistributed.Transfertoamixingbowl.Addthereservedchoppedwalnutsandcherriesandmixwell.Makeinto1inchormoreballsthenflatten.Chillatleast2hoursbeforeserving.
Chocolate FreezeFrozenbananas(peeledandslicedintochunks)carob/cocoapowder.
Thisissowonderfulandsimple-justmixtheingredientstogetherinafoodprocessoruntilsmoothlywhippedandeatimmediately.
Chocolate Cashew Fudge1½cupscashews,1cupdatessoaked30minutes,drained,1/3cupraisins,1/3cupcarobpowder,1cupwater,1cupdesiccatedcoconut.
Putallingredientsinfoodprocessorandprocessuntilcombined.Shapeintosmallcookiesorballs.Refrigerate.
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Chocolate Goji Lemon Bar2cupsofgojiberries,2cupsofcacaonibs,1teaspoongratedlemonzest,2cupsgratedcacaobutter.
Putallingredientsintoafoodprocessorandblenduntilsmooth.Pourintoanymouldorputintoaglassdishandputinthefridgetoset.Cutintosquares.
Chocolate Fudge½cupcarob/cocoapowder,½cupcoconutbutter,½cuphoneyOptionalingredientstoadd-justexperiment.Coconutandafewdropsofmint,seeds,nuts,vanillaessence,cinnamon,raisins(orotherchoppedfruit),almondextract.
Mixallingredientsinapan(warmslightlyifnecessary).Pressintoa5x5dish.Chillintherefrigeratorandcutandserve.
Chocolate Mousse 1avocado,1cupalmondmilk,2/3cupdatessoaked30minutes,drained,½cupcarobpowder,¼cupalmondbutter.
Inafoodprocessorcombineallingredientsandblenduntilcreamy.
Chocolate Raw Life Bar1cupcashews,1cupdates,2tablespoonscarobpowder,3tablespoonscocoapowder,2tablespoonsdesiccatedcoconut.
Putcashewinfoodprocessoruntilfinelychoppedthendates.Addrestofingredientsandprocessuntilmixed.Ifmixedistoodryandwon’tholdtogetheradd1-2moredatesoralittlewater.Pressintosmallpan,refrigeratetoharden,andthencutintosquares.Keeprefrigerated.
Chocolate Squares1cupdatessoaked30minutes,drained,3/4cupcashewbutter,1cupcacao/cocoa,3/4cuprawcarob,½cupmesquitepowder,1tablespooncoconutoil,splashofagavenectar,pinchofsalt.
Placeallingredientsintoafoodprocessorandprocessuntilmixtureissmooth.Lineaglassbakingdishwithwaxorparchmentpaperandpouronthebatter.Freezeforafewhours,takeoutoffreezertocutintosquaresandputbackintofreezer.
Coconut BallsTakeequalamountsofcreamcheese,anynutbutterandcoconutoil,sunflowerseedsorchoppednuts,desiccatedcoconutandhoneyorothersweetenertotasteandmashitalltogether.Rollintoballsandrollincoconut.
Coconut Carob Balls1cupcashews,¾cupdates,½cupcarob/cocoapowder,¼cupagavenectarorhoney,½cupdesiccatedcoconutplusextratorollballsin.Processallingredientsinfoodprocessoruntilcombined.Rollintoballsandrollincoconut.
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100 Healthy Raw Snacks and Treats
Coconut Fudge Bars3cupwalnuts,2cupsdesiccatedcoconut,½cupcarobpowder,½cupagavenectar,¼cupcoconutoil/butter,ortotaste(forcreamyconsistency).
Inafoodprocessor,grindwalnutsuntiltheyarecreamy.Addallotheringredientsandpulsetomixwell.Addalittlewaterifneeded.Placemixtureinflat,glassdishandcover.Placeinfreezerforatleastanhourbeforeserving.Toserve,cutintosmallpiecesandeatrightawayorstoreinfreezer.
Cranberry Candy2cupsmacadamianuts,1/2cupdesiccatedcoconut,2cupsdriedcranberries,¾cupraisins,pinchsalt.
Placemacadamianutsandsaltintoafoodprocessorandprocessuntilcoarselyground.Addthedriedcranberries,raisins,coconutandcontinueprocessinguntilmixturebeginstosticktogetherwhenpressedbetweenyourfingers.Rollintoballsofdesiredsize.Thesefreezegreat.
Variations:Usealmonds,walnuts,pistachiosorpecansinplaceofmacadamianutsSubstitutedriedapricot,driedcherries,driedpineapple(chopped)inplaceofthecranberriesand/orraisins.Omitthecoconut.
Cranberry and Lime Bars¾cupalmonds,¾cupcashews,¼cupdates,¼cupdriedcranberries,½cupcoconut,½lime.
Placealmondsandcashewsinfoodprocessorandprocessuntilcoarselyground,adddatesandlimeandprocessfurther.Lastlyaddcranberriesandcoconutandpulseuntilcombined.Shapeintooblongbarsandrefrigerate.
Cranberry Nut Snack Mix2cupssunflowerseeds,1cuppinenuts,1cuppumpkinseeds,1cupdriedcranberries,1cupraisins.
Measurealloftheingredientsintoamixingbowlandstirwithawoodenspoonuntilwellcombined.Serveinsmallbowls.
Dark Chocolate Bar1cupcashews,½cupcarob/cocoapowder,½cupdatesor¼cupagavenectar,1tablespoonvanillaextract.
Blendallingredientswellmakingsuretherearenohardbitsremaining.Scoopmixturefromblenderandmouldintoabarshapeonaflatplate.Placeinfridgeorfreezertohardenup.Enjoyasisinsmallbitsizedpieces,oraddtorawice-cream.
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Date Raisin BallsDates,raisins,carob,coconut,avocado,honey,walnuts,quantitiesnotimportant.Process,rollintoballs.Rollinchoppedcashews.
Date Nut Balls1cupalmonds,1cupwalnuts,½cupsunflowerseeds,1cupdatessoaked30minutes,drained,½teaspooncinnamon,1tablespooncocoapowder(optional)
Putallingredientsinafoodprocessorandprocessuntilwellcombined.Rollintoballs.
Date Nut Thingies¼cupsraisins,1/3cupappleorotherfreshfruitjuice,¼cuppitteddates,1cupalmonds,1cupmacadamianutsground,¼cupdriedcoconut,pinchsalt.
Placetheraisinsinasmallbowlandaddtheapplejuicetocover.Letthemsoakovernightintherefrigerator.Nextday,blendtheraisins,thesoakingjuiceanddatesinablenderuntilwellmixed.Addalittlemorejuice(orwater)ifnecessary.
Grindthenutsandsaltinafoodprocessoruntilcoarselyground.Addtheraisinanddatemixturetothefoodprocessorwiththenutsandpulsetomix.Formintovariousshapesandrollinthecoconut.Thesefreezewell.
Date Nut TreatsTakeacoupleofmedjooldates,andcutthemlengthwiseinhalf.Filldatewith½teaspoonalmondbutter,andthengentlypressawholealmondintothedate.Thesetastebetterthananycandyandwillgiveenergyquicklylikebeforeyouexercise.Date Pecan Squares1cupdatessoaked30minutes,drained,1cupraisins,½cuppecans,2cupsdesiccatedcoconut,1teaspoonvanillaessence.
Placeallingredientsexceptcoconutinafoodprocessorandprocessuntilwellcombined.Byhand,workin½cupofthecoconut.Sprinkle¾cupcoconutinapan,placedate-pecanmixtureontopandspreadtocoverbottomlayer.Topwithremainingcoconut.Coverandplaceinrefrigerator.Whenchilled,cutintosquares.
Delightful Coconut Fudge Bars3cupsrawwalnuts,2cupsdesiccatedcoconut,½cupcarobpowder,½cupagavenectaror1cupdates,¼cupcoconutoil/butter,ortotaste(forcreamyconsistency).¼cupcoconutwater,forconsistency,ifdesired.
Inafoodprocessor,grindwalnutsuntiltheyarecoarselyground,addallotheringredientsandprocessuntilwellcombined.Placemixtureinflat,glassdishandcover.Placeinfreezerforatleastanhourbeforeserving.Toserve,cutoutbrownie-sizedpiecesandeatrightaway.
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100 Healthy Raw Snacks and Treats
Easy Healthy Fudge2cupsalmondbutter,¼cupcocoapowder,½cupplus2tablespoonsliquidhoney,1heapedtablespooncoconutoil,melted(optional),2teaspoonsvanillaessence,pinchsalt.
Combineallingredientsinalargebowl.Mixuntilwellcombined.Spoonthemixtureintoapanandflattenwiththebackofaspoon.Placeinthefreezerforanhourorso,andthentakeitouttocutintobite-sizesquaresorrectangles.
Eatmore Bars 1cupmacadamianuts,1cupcarob/cocoapowder,½cupcoconutoil,1cupagavenectar.
Combineallingredientsinafoodprocessorandprocessuntilsmooth.Pourmixtureintoarectangularbakingdishandadd2cupsofyourfavoritechoppednuts.Tryamixtureofhazelnuts,walnutsandmacadamianuts.Spreadthemixtureevenlyinthepanandplaceintothefreezertillreadytoserve.
Energy Orbs ¾cupofanynutbutter,¼cuptahini(sesamepaste),½cupsweetener(agavenectar,dates,orrawhoney),1cupsunflowerseedsorsesameseeds,¼cupofcarob/cocoapowder,½-¾cupofshreddedcoconut.
Blendallingredientstogetherandmakeintoroundballs.Rollincoconut.
Famous Raw Freezer Fudge1cupcashews,½cupdatessoaked30minutes,drained,½cupcoconutoil,1½cupscarob/cocoapowder,½cupagavenectar(oraddmoredates),1tablespoonvanillaessence.
Putnutsintofoodprocessorandblenduntilcrumbly,adddatesandblendagain.Addremainingingredientsandpulsetillcombined.Itthickensquicklysobecareful!Pressintoglasspanandfreeze30minutesthencutintopiecesbeforeitgetstoosolid.
Optional–Pulseinchoppedfavoritenutsafterblendingfornuttyfudge.
Fig Bars2cupsdriedfigs,1cupdesiccatedcoconut,½cupdatessoakedfor30minutes,drained,1teaspoonvanillaessence,½cupalmonds.
Processthefigsanddatesinafoodprocessor,thenaddthecoconutandvanilla.Spoonthemixtureintoashallow8x8inchpanthenscoreintosquares.Placeanalmondoneachsquare.Refrigerate½hourbeforeserving.
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Fig Date BarsFigDateFilling-1cupdriedfigs,1cupdates,1tablespoonlemonororangejuice,1tablespoonhoney.
Crumblybaseandtopping-1cuppecans,½cupalmonds,½cupdates,½cupdesiccatedcoconut,½teaspooncinnamon,pinchsalt.
Placefirstfouringredientsinfoodprocessorandblendtoapaste.Setaside.Placeallingredientsforthebaseinfoodprocessorandprocessuntilmixtureiscoarselygroundandstartstosticktogether.
Inasmalldisharrangehalfofthecrumbleasabase.ThenspreadalloftheFigDateFillingontop,andsprinklewithremainingcrumbleontop.Presslayerstogetherwiththebackofaspoon.Cutinto16squares.
Freezer Cookies ½cupsesameseeds,½cupfavoritenuts,1largebanana,1redorgoldendeliciousapple,¼cupraisins.Placeallingredientsintofoodprocessorandprocessuntilblended.Addalittlewaterifnecessarytomakeastickydough.Spreadinapanordishandfreeze.Canbecutuplikecookiesorfudgesquares.Eatfrozen.Thiscanalsomakeicecreamsandwiches.Usefrozenbananaicecreaminsidethesandwich.
Fridge Cookies 3cupsrolledoats,2cupsalmondbutter,3/4cuphoney.Mixalmondbutterandhoneytogetherthenaddoats.Formintoballsandsetaside.Pulverizemoreoatsinafoodprocessoruntilpowdery.Rollballsinpowder.(Youcanaddcarobpowderandcinnamontotheoatpowder).Refrigerateforawhilebeforeeating.
Frozen Grapes1bunchofgrapesde-stemmed.
Washthegrapesandlightlydrywithapapertowel.Puttheminabagormasonjarandfreeze.Thisrefreshingtreatisamusthaveinyourfreezerbecausetheyareperfectforpoppingintoyourmouthwhenyouneedsomethingto“takethesugaredgeoff.”
Frozen Vanilla BlissThistastesverymuchlikesoftserveicecream,onlybetter.Itmakesahealthysnack.¾cupwater,2tablespoonstahiniormoretotaste,1-2frozenbananas,cutinchunksDashvanillaessence(optional).
Inblender,combinewater,tahini,bananaandvanilla.Blenduntilthickandsmooth.Serveimmediately.Serves1Theadditionofcaroborotherfruitworksverywellinthisrecipe.Ifyoupreferasweeterdrink,addoneortwosoakeddates.
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100 Healthy Raw Snacks and Treats
Fruit Logs1cupdatessoaked30minutes,drained,½cupdriedfruit(apricots,figs,pineappleoryourchoicesoaked30minutes),1cupnuts(pecans,walnuts,almondoryourchoice),1cupdesiccatedcoconut,1teaspoonvanillaessence,½teaspooncinnamonoranyotherspice.
Grinddrynutsinafoodprocessor,adddatesandprocessfurtheruntilcombinedadd,vanilla,spice,anddriedfruitafewpiecesatatime.Shapeintosmalllogs½-¾inchthick,androllindriedcoconut.Chilluntilstiff. Fruit Nut Bonbons1cupwalnutsorpecans,½cupraisins,¾cupfigs,½cupapricots,1cupdesiccatedcoconut.
Placefruitandprocessbrieflyuntilroughlychoppedbutstillchunkyaddingalittlewatertomakeathickdough.Placeinabowlandhandmixinthewalnutsorpecans.Formintoballs,rollincoconutandstoreinfridge.
Galaxy Brownies2cupspecans,¾cupmacadamianuts,1cupdates,2tablespoonsdriedcoconut,½cupcocoa/carobpowder,2tablespoonsagavenectar,½teaspoonvanillaessence,½teaspooncinnamon,pinchsalt.
Grindthenutsuntilcoarselyground,adddatesthenchocolate,agavenectar,vanillaandcoconutandcontinueprocessinguntilthemixturestartstosticktogether.Pressintoan8x8glassbakingdish.Letsetinfridge.Thesebrowniesfreezewell.Variations-Rolltheseintocookieballs.Swapdatesforraisinsordriedcherries.Useavarietyofnutssuchasalmonds,walnuts,pecansorhazelnuts.
Ginger Snap Bars1½cupsalmondsorothernuts,1½cupsfigs,½-1teaspoongroundginger(totaste),½teaspooncinnamon,¼teaspoongroundcloves.
Processalmondsinafoodprocessoruntilcoarselyground.Addfigsandremainingingredientsandprocessuntilitstickstogether.Donotoverprocess,asitwillbecomeoilyifyoudo.Shapeintobarswithyourhandsorpressintoasquareglassdishandthensliceintobars.Wrapandfreezebarsifnotusingrightaway. Ginger Treats2½cupssunflowerseeds,2cupsraisins,1-2inchpiecefreshginger,juiceof1orange,1applechopped,¼cuphoneyor½cupdatestosweeten,pinchsalt.Optionalcloves,nutmeg,mace,carob.
Processeverythingbut½cupsunflowerseedsandchoppedappleinafoodprocessoruntilsmooth.Pulseinchoppedappleandtheleftoversunflowerseedssotheystaychunky.Rollintolittleballsandcoatwithcarobpowder.
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Goji Energy Bars 1cupsunflowerseeds,1cuppinenuts,¼cupsoakedbuckwheat,¼cupagavenectaror½cupdates,1cuppumpkinseeds,1cupalmonds,water,½cupgojiberries.
Placesunflowerseeds,pinenuts,soakedbuckwheat,pumpkinseeds,almondsandsomegojiberriesintoafoodprocessorandblendforafewseconds.Inabowl,mixtheseingredientswiththeagavenectarandalittlewatertomoistenandaddsomemoredriedgojiberries.Moldthemixtureintoenergybars.Usecookiemolds,ormakeballswithyourhandsoruseaforkonaplatetomakecompactenergybars.
Goji-Mac-Snack ½cupmacadamianuts,½cupgojiberriesSimplymixandeat.Warning:Onceyoustart…youcan’tstop!
Gooey Goji Clusters
1cupdatessoaked30minutes,drained,1cupgojiberries,1cupcarob/cocoapowder,1cuphazelnuts,2-3tablespoonsagavenectar.
Putallingredientsinfoodprocessorandprocessuntilcombinedbutstillchunky.Rollinto1inchballsandplaceinrefrigerator.
Grezzo Chocolate FudgeBase1cupwalnuts,1cuppecans,1cupdatespittedandsoaked30minutes,drained,¼cupcarob/cocoapowder.
Preparethebasebygrindingwalnutsandpecansinafoodprocessoruntilfine.Adddatesand¼cuprawcacaopowderandblenduntilsmooth.Removefromthefoodprocessorandwithyourhandsformintosquares(orcubesorwhateverothershapesuitsyourfancy).
Topping½cupcarob/cocoapowder,¼cupcoconutoil,¼cupagavenectarMixtogetherbyhandandcoverthebaseswiththesaucetopping.Keepfewdaysinfridge.
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100 Healthy Raw Snacks and Treats
Hard Healthy Candy1cupgroundnuts,¼cupbrewers’yeast,½cuprawwheatgerm,½cuphoney,2tablespoonsoil,½cupraisins,sesameseeds.
Mixtogetherallingredientsexceptsesameseeds.Rollintoballsandcoatwithsesameseeds.
Health Fudge½cupwalnutsoralmonds,½cupraisins,½cupdates,1cupsunflowerseeds,1cuppeanutbutter,½cupcarob/cocoapowder,½cupsesameseeds,½cupdesiccatedcoconut.
Placenutsinafoodprocessorandprocessuntilcoarselychopped,adddatesandraisinsandblenduntilsmooth.AddallotheringredientsandblenduntilwellcombinedPressintodishorpanandchill,coveredforseveralhourstoharden.Cutintosquares.
Hansel and Gretel Mix 1cupgojiberries,1cupcacaonibs,1cupsunflowerseeds,1cuppumpkinseeds.
Mixeverythingtogetherinabowl.Thisrecipehasinfinitevariations.Addhempseeds,sesameseeds,crushednuts,driedcurrants,raisins,sultanas,apricotchunks,pineapple,mangoetc.
Healthiest Smoothie in the World
Areyougettingyourgreens?Theyarehealthiestrawbutremember,youcanalwaysjuicethemorblendthemtomakethemgodownniceandeasy.Smoothiesuggestion:blendabananawiththejuiceoftwoorangesand100gofrawspinach.Youdon’teventastethegreenstuffandit’sallthickandcreamytoboot.
Healthy Candy of Zion1cuppecansorwalnuts,1cupdatessoaked30minutes,drained,3teaspoonsorangezest,1teaspoonvanilla,½cuphoney,¼cupsesameseeds,pinchsalt.Putnutsinfoodprocessorandprocessuntilcoarselychopped,adddatesandprocessfurtheruntilchoppedup.Addallotheringredientsandpulsetillcombinedthoroughly.Formfirmlyinto1”ballsandrollincoconutandsetasideuponwaxpaperorfoiltoset.
La La Lemon Chia Bars2cupswalnuts,½cuppinenuts,½cuppistachios,½cupraisins(orotherdriedfruit)1tablespoonagavenectar,1tablespoonhoney,juicefrom1lemon,1teaspooncardamom,1/8cupcoconutoil,2tablespoonsChiaseeds,¼cupdesiccatedcoconutpinchsalt.
Placenutsintoafoodprocessorandprocessuntilwellcombined,addallotheringredientsandprocessfurtheruntilmixedtogether.Pressmixtureintoaglassbakingdishandspreadouttodesiredthickness.Coverandrefrigerateforseveralhours.Cutintobarsandserve.
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Lemon Logs¾cupcashews,¾cupalmonds,¾cupdates,½lemon,½cupdesiccatedcoconut.
Placefirstfouringredientsintoafoodprocessorandprocessuntilroughlyground.Addcoconutandcontinuetoprocessuntilwellcombined.Shapeintooblongsmalllogsorbarsandrefrigerate.
Lemon Coconut Bars1cupalmonds,1½cupsdatessoaked30minutes,drained, 1cupdesiccatedcoconut,zestandjuiceof1lemon,1teaspoonvanillaessence,pinchsalt.
Placeallingredientsintoafoodprocessorandprocessuntilwellcombined.Pressintoan8x8bakingpan.Chillforacouplehoursuntilfirm.Thencutintosquares.Lemon SquaresCrust Ingredients-½cupdatessoaked30minutes,drained,½cuppecans,½cupwalnuts,¾cupalmonds,3tablespoonshoney,¾cupdesiccatedcoconut,pinchsalt.Topping Ingredients-1¼cupdatessoaked30minutes,drained,¾cupwalnuts,1teaspoonpsylliumpowder,zestofonelemon,juiceof1lemon,pinchsalt.
Crust-Placeallingredientsintoafoodprocessorandprocessuntilwellcombined.Pressintoan8x8pan.Topping -Processtoppingingredientsinfoodprocessoruntilsmooth.Spreadontothecrust.Sprinkletopwithcoconut.
Macadamia Nut Fudge1cupmacadamianut(oralmond)butter,1cupcarob/cocoapowder,½cupcoconutbutter,½cupagavenectar,1tablespoonvanillaessence,pinchsalt,¼teaspooncinnamon.
Inalargebowl,combinecarob,coconutbutterandmacadamianutbutterStirinagavenectar,vanilla,saltandcinnamon.Mixwell,mashinglumpsagainstsideofbowlwithaforktosmoothoutbatter.Pourmixtureintoa7x11glassdishPlaceinfreezerfor1-2hours,untilfirm.Cutintosquaresandserve.Storeinrefrigeratororfreezer.
Mock Choco Balls¼cuptahini(sesamepaste),3tablespoonsalmondbutter,5tablespoonsagavenectar,3-4tablespoonscarobpowder,pinchofsalt,sesameseeds(torollballsin)
Combineeverythingtogether,shapeintoballsandrollinsesameseeds,thenplaceintothefreezeruntilreadytoeat.
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100 Healthy Raw Snacks and Treats
Nut Fudge2cupscashews,1cupdatesand1cupraisinssoaked30minutes,drained,1cupgroundflaxseeds,1cupwalnutpieces,1cupwater,4tablespoonscarob/cocoapowder.Blendallingredientstogetherinfoodprocessor.Pourintoabowl.Spreadinaglassdishandfreezeforafewhours.Cutinrectangles.
Nutty-Fruity Chewy Snacks1/3cupsunflowerseeds,¼cuppinenuts,½cupwalnuts,1/3cupalmonds,½cupdesiccatedcoconut,1cupraisins,1cupdriedfigssoakedfor30-60minutes,drained,Coating:1cupdesiccatedcoconut,1teaspooncinnamon(ortotaste).
Grindtheseeds,nuts,andcoconuttoafinemealinafoodprocessor.Withthefoodprocessorstillrunning,addthesoakeddriedfigs,andtheraisins.Themixtureshouldformaball.Ifitdoesnot,addmoreraisinsandafewtablespoonsofwater.Themixtureshouldnotbewetbutchewielikeapaste.
Onaplate,pourabout1cupofdriedcoconut.Wetyourhandsandformmixtureintoballswithyourhands.Rolltheballsontheshreddedcoconut.Placethecoatedballsonaplateanddustwithcinnamonpowder.
Pecan Date Log1cuppecans,1cupcashews,1½cupsdates,1teaspooncinnamon,desiccatedcoconut
Putnutsinfoodprocessorandprocessuntilcrumbly.Adddatesandcinnamonandprocessuntilitistheconsistencyofstickycookiedough.Rollinto1largelogandputinfridgetohardenfor1-2hours.Sliceintopiecesanddipintococonut.
Pecan Orange Balls2cupspecans,1½cupsdates,2tablespoonsorangezestgratedfinely,desiccatedcoconut.
Infoodprocessor,pulsedatesandpecanstogether,thenaddzestandpulsetillmixed.Addalittlewaterifnecessarytomakeastickydough.Useatablespoontomeasureandformmixtureintoballs.Rollballsincoconut.Refrigerate.
Pecan Sandies2cupspecans,1cupdatessoaked30minutes,drained,1teaspoonvanillaessence,pinchsalt,24pecanhalvesforgarnish.
Placeallingredientsintofoodprocessorandprocessuntilwellcombined.Makeintosmallballsandflatten.Placeapecanhalfoneachcookie.
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Peanut Butter Slices1cuppeanutbutter,¾cuppecannutschopped,1cupofraisins,chopped,¼teaspoonvanillaessence,¼cuphoney,choppedpeanutstorolllogsin.
Mixalloftheingredientstogether.Ifnotfirmenough,addmorenutsoriftoofirmaddmorehoney.Forminto3longrolls.Rollinfinelychoppedpeanuts,wrapandchilluntilfirm.Sliceinto½”slicesandserve.
Peanut Butter Protein Bars4scoopschocolateproteinpowder,2/3cupflaxseedmeal,¼cupwater,4tablespoonschunkypeanutbutter,1tablespooncocoa,½tablespoonstevia(optional).
Placeallingredientsinlargebowlandmixuntilwellblended,willbecomeastickyandthickdough.Iffeelyouneedtoaddmorewater,addatablespoonatatime.Separatedoughinto4separateparts.Placeeachpieceofdoughonclingfilmandmoldintoabarshape.Thenjustpoptheminfridgeorfreezer.Theytastewaybettercoldandarenotassticky.Makes4bars.
Pineapple Nut Cream1½cupcashews,¾cupalmonds,2cupsfreshpineapple.
Placealmondsandcashewsintofoodprocessorandprocesstillfinelychopped.Addpineappleandblendtillsmooth.Topyourfruitwiththissweetcreamforahealthysnackordessert.
Raisin Fudge 1½cupswalnuts,1½cupsraisins,½cupcarob/cocoapowder,dashofcinnamon,pinchsalt.
Combineallingredientsinafoodprocessorandblenduntilsmoothandballedup.Removefrombowlandpressintoglassdish-alternativelyyoucanshapeintoonelargesquarewithyourhands.Freezeuntilfirmthenslice.Thismaybekeptrefrigeratedorfrozen.
Raw Brownies1cupdatessoaked30minutes,drained,1cupalmond(orcashew)butter,1cupcarobpowder.
Processdatesuntilsmoothaddotheringredientsandpulseuntilcombined.Mixandpressinto9x9squarepan.Refrigerateatleastonehour.Cutintosquaresorrollintosmallballs.
Raw Raisin Nut Candy1cupraisins,1cupwalnuts,1tablespoonvegetableoil,1cupslicedalmonds.Inafoodprocessorcombineraisinsandwalnuts.Processuntiltheyformastickyball.Coathandswithoilandrollmixtureintoballsthesizeoflargemarbles,thencoatwithslicedalmonds.Coverandrefrigerateforupto3days.Recipemakes40candies.
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100 Healthy Raw Snacks and Treats
Raw Fudge 2cupscashews,1cupwalnuts,1cupdates,1cupraisins,2heapedtablespoonscarobpowder,½cuppineapplejuice,½cupwater,1cupflaxseedmeal(optional).Placecashewdatesandraisinsintofoodprocessorandprocessuntilwellblended.Addcarob,juiceandwater.Whiztoathickpaste.Stirinflaxseedmealandwater.Pressontoungreasedcookiesheetandfreezefor2hours.Cutintosquaresandstoreinthefreezer.
Raw Energy BarsChooseyourownquantitiesofthefollowingingredientsforthebars.Almonds,cashews,walnuts,dates,flaxseeds,sunflowerseeds,pumpkinseeds,raisins,driedcranberries,coconut,honey,cinnamon,nutmeg,allspice,vanillaessence,salt.
Placenutsinfoodprocessorandprocessuntilcoarselyground,Adddatesandprocessagaintillcombined.Addalittlewaterorjuiceifnecessarytomakeintoastickydough.Addtherestoftheingredientsjusttocombine,leavesomeingredientswholetogivetexture.
Spreadthemixtureoutintoaglassbakingdish,coveritwithfoil,andstickitallinthefridgetohardenup.Cutintobars.
Raw Fudge Brownies 1½cupsofwalnuts,1cupdates,1/3cupcocoa/carobpowder,1teaspoonvanillaessence,2teaspoonsofwater(orjuice),pinchsalt,
Putthewalnutsandsaltinthefoodprocessorandprocessuntilcoarselyground.Addthedates,cocoapowderandvanillaandprocessuntilthemixturestickstogether.Finally,addthewaterandprocessbriefly.Transfertoaflatcontainerandpatdownintoaflatfudge-likeformwithaspatula.Putintofridgetohardenthencutintoslices.
Rawsome Chewy Caramels2cupscashews,1½cupsdates,1teaspoonvanillaextract,2teaspoonsmapleextract,pinchsalt.
Processcashewsinfoodprocessoruntilcoarselychoppedandnaturaloilsmakethenutmealbegintosticktogether.Addremainingingredientsandcontinuetoprocess.Ifnecessary,addupto5teaspoonswater,1teaspoonatatimeuntiltodesiredmoistness.Pressintoasmalldish,refrigeratefor2hoursbeforecuttingtoserve.Willkeepupto1weekintherefrigerator…iftheylastthatlong!!
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Red Squares2cupsofcacaobutter,grated1cupofgojiberries½cupofagavenectaror¾cupsdates.
Puteverythingintoafoodprocessorandblenduntilsmooth,thenplaceincubemoulds.Turnoutwhenset.
Sesame Honey Candy 2cupssesameseeds,½cuphoney,¼cuplemonjuice,2tablespoonsoliveoil½cupwholesesameseedsforrollingballsin.
Withahigh-speedblender,grindthe2cupsofsesameseedsasfarastheywillgo.“Coach”thegrindingbypushingthemixtureintotheblade.Addtheoil,thenthelemonjuice,thenthehoney.Continuecoachingitintoathick,smoothpaste.Takethemixtureoutoftheblender.Poursomewholesesameseedsintoadishorbowl.Grababout½tablespoonofthecandypasteandrollitintoaball.
Rolltheballaroundinthewholesesameseedsandthenrollinyourhandstopressthesesameseedsintotheball.Youshouldgetaround40or50ballsfromthisrecipe.
Sesame Apricot Flats1cupsesameseeds,½cupdriedapricotschopped,¼cupraisins,2tablespoonsofagavenectarormoretotaste,¼teaspoonalmondextract,½teaspooncinnamon,pinchnutmeg.
Placethesesameseeds,cinnamon,nutmegandalmondextractinafoodprocessorandblenduntiltheyareapowder.Addtheagavenectarandcontinueblendinguntilitisasmoothmass.Youmightneedtofrequentlyturntheblenderoffandscrapedownthesides.Addtheraisinsandchoppedapricotsandstirbyhanduntilmixedin.Shapeintoflatroundsorrollintoballs.
Spirulina Sunrise ¾cupbrazilnuts,½cupcashewnuts,½cupsesameseedsplusextraforsprinklingontop,½cupdriedfigs,½cupdates,1heapedtablespoonspirulinapowder.
Placebrazilnuts,cashewsandsesameseedsinfoodprocessorandprocesstillroughlychopped.Addfigs,datesandspirulinaandprocessuntilwellcombined.Rollintosmallballsthenflattenandrollinsesameseeds.
Sweet Seed Bars2cupscashewnuts,2cupssesameseeds,2cupssunflowerseeds,2cupsdesiccatedcoconut,1cuphoney.
Chopcashewinfoodprocessor,addseedsandcoconutandprocessuntilchoppedthenaddhoneyandpulseuntilthoroughlycombined.Pourintoasquarepan,coveringwithfoilandchillforafewhoursuntilsetfirm.Cutintobarsandrefrigerate.
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100 Healthy Raw Snacks and Treats
Stuffed Date SnackPitthefruitandreplacethestonebyapieceofcandiedpineapple,crystallizedginger,orawalnuthalf,aBrazilnut,acubeofchocolate,aglacecherry,oramixtureofgroundalmondsandchocolatepowder. Sunflower Seed Balls ½cupalmonds,1cupsunflowerseeds,½cupdates(or1/3cupagavenectar),4-5tablespoonsofcocoapowder,pinchofsalt,½teaspooncinnamonAcoupledropsofpeppermintoil(optional)Asmallbowlofdesiccatedcoconut.Inblender,chopnuts,datesandseeds.Addrestofingredientsandpulseuntilcombined.Formintooneinchballs.Rollincoconutandplaceinsealedcontainerinfridgetostore.
Super Energy Bar½cuppitteddates,½cupwalnuts,¾cupalmonds,3tablespoonshoney,¾cupdesiccatedcoconut,¼cupraisins,¼cupdriedcranberries,3tablespoonsBarleygreenoranygreendriedpowder(optional).
Placeallingredientsintofoodprocessorandprocessuntilwellcombined.Forbars,pressthedoughintoan8×8panandsprinklewithextracoconut.Refrigeratefor1-2hoursbeforecuttingintobars.Tomakeenergyballs,rolldoughinto16to24ballsandrolleachballincoconut.Refrigeratefor1-2hours.
Super Chocolate Goji Lemon Bar 2cupsgojiberries,2cupscocoanibs,1teaspoongratedlemonpeel,2cupsgratedrawcocoabutter.
Grindupthegojiberriesandcacaonibsinacoffeemill.Thenputalltheingredientsintoablender.Youwillneedaverydurableblenderasthiscanbequitedense.Putintoanymoldandrefrigerateuntilset.Ifyouwanttouseicecubetraysyouwouldneed4forthisrecipe.
Swanky Seed-n-Nut Balls¼cuppumpkinseeds,¼cupsesameseeds,½cupalmonds,¼cupwalnuts,2tablespoonstahini,3tablespoonsagavenectar,1tablespoonalmondbutter,¼cupdesiccatedcoconut.
Inafoodprocessor,grindthepumpkinseeds,almonds,andwalnutstogetheruntilcoarselyground.Addthetahini,agavenectarandalmondbutter:andprocesstogetherwell.Formthemixtureintoballsandrollincoconut.Refrigerateorfreeze.Yieldabout10balls.Note:Useonlyonekindofnutifthatisallyouhaveonhand.
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The Crazy Good Bar2cupswalnuts,1cupdates,½cupraisins,¼cupdriedcranberries,½teaspoonalmondextract,pinchcinnamon,2tablespoonscarob/cocoapowder,1teaspooncoconutoil.
Grindthewalnutsinfoodprocessortillroughlychopped,adddates,raisins,cranberries,almondextractandcinnamonandprocessuntilmixturestickstogetherwhenpressed.Spreadthecoconutoilinthebottomofaglassbakingdishandupthesides.Pressmixtureintothedish.Cutintosquares.Refrigerateorfreeze.
Velvet Chocolate1cupcashewormacadamiabutter,1/4cupwater,3tablespoonshoney,2tablespoonscarob/cocoapowder,1teaspoonvanillaessence,pinchsalt.
Blendwell,pourinaflatdish,andfreezeuntilsolid.
Walnut Candy1cupwalnuts,1½cupsraisins,1tablespoonvegetableoil,1cupslicedalmondsInafoodprocessorcombineraisinsandwalnuts.Processuntiltheyformastickyball.
Coathandswithoilandrollmixtureintoballsthesizeoflargemarbles,thencoatwithslicedalmonds.Coverandrefrigerateforupto3days.
Walnut Chocolate Coconut Fudge3cupswalnuts,2cupsdesiccatedcoconut,½cupcarob/cocoapowder,½cupagavenectaror1cupdates,¼cupcoconutoil/butter,¼cupwater,forconsistency,ifdesired.
Placewalnutsinfoodprocessorandgrinduntilcreamy,addallotheringredientsandprocessuntilwellcombined.Placemixtureinflat,glassdishandcover.Placeinfreezerforatleastanhourbeforeserving.Cutintopieces.
White Chocolate Goji FudgeGrindup:½cupgojiberries(usuallysticky,notreallyapowder)Blenduntilsmooth:½cupcacaobutter,½cupcashews,½cupagavenectar.Blendingojipowder,thenbyhandmixinwhole:½cupcacaonibs,½cupwholegojiberries,zestfrom1orange.Spreadinaglasspieplate,chillinthefreezeruntilfirm.
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100 Healthy Raw Snacks and Treats
15BonusDessertRecipes
Frozen Treats and Ice Cream
Allofthesefrozendessertoranytimetreatrecipesarecreatedwithnaturalandhealthyingredients.Ifyouarelookingfor‘betterforyou’alternativestocommercialicecreamyouwillnowbeabletomakedeliciousfrozendisheswithallplantproductsfreefromsugar,unhealthyfatsandharmfulchemicals.
Rawicecreamissoeasytomakeandthereareendlesspossibilitiesforvariations.Youcouldmakeanewoneeachweekandneverrunout.Itisnearlyimpossibletogowrongwithfrozenfruit,nutsanddatessoyoucanfeelconfidenttoexplorenewrecipesthatyouhavedesignedyourself.Youmayendupwithafabulousnewrecipethatyoucansharewithothers.
Forthebaseofyouricecreamyouneedsomethingcreamyandproteinrichandcashewsarethefavorite.Thenextingredientforcreaminessisfreshcoconut.Youcanpurchasebrowncoconutsandremovethehuskthenextractcoconutmeatandblend.
YoumayneedasmallblenderlikeaMagicBulletoraVitaMixastheultimaterawfoodprocessortoblenditupfinely.YoumayalsobeluckyenoughtobeabletopurchaseThaicoconutswhicharesomucheasiertoextractthemeatfrom.
Nextyouneedasweetenerandtokeepthemixturewhiteyoucanuseagavenectarorhoney.Ifyoudonotneedtokeepthemixturewhite(aswithchocolate)youcanusedatesorraisinsforsuperbnaturalsweetness.
Theadditionofhealthycoconutoilorcacaobuttergivesthemostdecadentcreaminessandrichnessfortheultimateluxuryicecream.Itcanbeusedstraightfromthefreezerastheoilstopsitfromfreezingsolid.
Cacaonibscanalsobeaddedforanaturalsugarfreeversionofchocolatechips.
Lastlyyourchoiceoffruit–freshorfrozenthechoicesareendlessandcanbeaddedindirectlytotheicecreammixorblendedwithasweetenerandpouredoverthetopforablastofcolorandtaste.
Herearesomebasicrecipessoyoucanstartexperimenting.
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Raw Vanilla Ice Cream2cupsrawcashews,soaked4hours,2cupscoconutmeat1cupwater,1cupagavenectar,¼cupcoconutbutter2tablespoonsvanillaextractorseedsof½vanillabean,½teaspoonsalt.
Pureeallingredientsinafoodprocessorandblenduntilcompletelysmooth.
Scoopthemixtureintoacontainerandplaceinthefreezerfor3to4hours.Everyhourorso,removefromfreezerandmixwell.Placebackinfreezertochill.Repeatuntildesiredconsistency,5to7hours.
Tomakeinanicecreammaker:Chillthemixtureinthefreezerforhourortwo,untilcold.Scoopthechilledmixtureintotheicecreammakerandfollowthemanufacturer’sinstructions.
Cashew Orange Ice CreamAddzestandjuiceofoneorangetotheabovemix.
MacadamiaVanilla:substitute½cupmacadamianutsfor½cupofthecashewsandaddanextrateaspoonofvanillaessence.
Note:Youcantheneitherdrinktheseicecreambasesasasmoothietypedrink,ORpourintoice-cubetraystomakefrozenchunkswithatoothpickinthemtoeatlikesweetslaterorpourintoaTupperwarecontainerandpopinfreezer.
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100 Healthy Raw Snacks and Treats
Bountiful Berry N-ice Cream 2cupsrawcashewssoaked4hours,2cupsberries(strawberries,blueberries,cranberries,etc).4bananas,zestandjuiceofonelimeorlemon.
Processthecashews,banana,halfoftheberriesandlimeorlemonjuiceinafoodprocessoruntilniceandcreamy.Pourthemixtureinafreezablecontainer,foldinrestofberriesandfreezeforacoupleofhoursuntilset.
Topwithfreshfruitorfreshfruitpuree.
Monkey Fudge Popsicles2ripebananas,1cuprawcashews,3tablespoonscocoaorcarobpowder.
Placeinfoodprocessorandblenduntilsmooth.PlaceinaPopsicletrayforfreezingatleast2hoursbeforeserving.
Freezer Cookies 1/2cupsunflowerseeds,1cupalmondsorcashews,1largebanana,1apple,1cupdates,2teaspoonsvanillaessence.
Placeallingredientsinafoodprocessorandblenduntilwellcombined.Spreadthemixtureinapanordishandfreeze.
Thecookiescanthenbecutuplikecookiesorfudgesquares,andeatenfromfrozen.Foranaddedtreat,makeatastyrawicecreamforfreezercookieicecreamsandwiches.
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Real Chocolate Ice Cream4cupscashews,2cupsdates,4tablespoonsrawchocolatepowder,1-2cupswater.
Putallingredientsinfoodprocessorandblendtillsmooth.Pourintoafreezablecontainerwithalidandfreezeorpourintoanice-creammakerandprocessuntilreadytoeat.
Berry Maca PieBase:2cupsmacadamianuts,1cupalmonds,1cupdates,soakedatleast30minutesthendrained,1/2cupdesiccatedcoconut.
Placenutsanddatesinfoodprocessorandblenduntilastickycrumblikeconsistency.Sprinkledriedcoconutonbottomof8-inchpiepanwitharemovablebase.Pressmacadamianutmixtureontococonut.
Filling:2cupscashews,6tablespoonscoconutoil(gentlywarmed),¼cuplimejuice,½cupagavenectarorhoney,1tablespoonvanillaessence,6tablespoonswater.2-3cupsmixedberries,suchasblueberriesorraspberries.Placeallingredientsinfoodprocessorandblenduntilsmoothandwellcombined.Pourmixtureontobaseandfreeze1to2hours,oruntilfirm.Removefromfreezer,slicewhilefrozen,andtransfertoservingplatter.Defrostinfridge1houroroncountertop30minutes;topwithberries;andserve.
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100 Healthy Raw Snacks and Treats
Carrot CakeCake:5cupsgratedcarrots(about6carrots),1cupdates,1cupwalnuts,¾cupdriedapricots,1½cupsdesiccatedcoconut,1/2cupraisinsorcurrants,1teaspooncinnamon,1/2teaspoonnutmeg.
Frosting:2½cupscashews,½cupraisins½cupagavenectarorhoney,½cupcoconutoil,juiceandzestof1lemon,¼cupwater.
Preparationofcake:Gratethecarrotseitherbyhandonagraterorinafoodprocessorfittedwithagraterbladeattachmentandplaceinabowl.Placewalnuts,datesandapricotsinfoodprocessorandblenduntilcrumbly.Addtogratedcarrotsinbowl,addspicesandmixwell.
Transferthemixturetothefoodprocessorandblendintwobatchesuntilthemixturecomestogetherandholdsitsshape.Tipbackintobowlandfoldincoconutbyhand.SetasidewhileyoumaketheLemonCashewFrosting.
LemonCashewFrosting:Placethecashews,raisins,warmedandmeltedcoconutoil,lemonjuiceandzestinfoodprocessorandblend,continuouslyscrapingdownthesides,untilathickcreamypasteisformed.Thiscouldtakeawhile...justbepatientandkeepscraping.Youcanaddafewtablespoonsofwatertoencouragethecashewsifyougetimpatient.
Intothebottomofacakepanwitharemovablebaseplaceonehalfofthecakemixture.Thenplacealayerofthefrostingandthenanotherlayerofthecakemixture.Thenplacetherestofthefrostingontopofcake.Placecakeinfridgeforafewhourstillset.
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Chocolate Avocado Pie Base:1½cupspecansorwalnuts,½cupsunflowerseeds,1cupdatessoakedatleast30minutesanddrained.1banana.
Placethenuts,seedsanddatesinafoodprocessorandblenduntilwellcombined.Pressmixtureintothebottomofapiepanwitharemovablebase.Placeathinlayerofslicedbananaontopofthebase.
Filling:2ripeavocadoes,1cupdatessoakedforatleast30minutesanddrained.2tablespoonscoconutoilwarmedslightlyandmelted,½cupcocoaorcarobpowder,1tablespoonvanillaessence.
½cupofcoconutorchocolatechipstodecorate.
Placeallingredientsinfoodprocessorandblenduntilsmooth.Eitherspoonthefillingontopofthebaseandsmoothoutorputitintoapipingbagandpipeitontobaseinadecorativefashion(asshown).
Sprinklecoconutorchocolatechipsontop.Refrigerateforseveralhoursremovefromtin,sliceandserve.
Forvariety,tryaddingberries,lemon,oralittlepassionfruitjuicetotheavocadomixture.Youcanalsoleaveoutthecrustforthispieandmakeonlythefilling,servingitasadeliciouschocolatemoussepudding.
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100 Healthy Raw Snacks and Treats
Chocolate Cream CheesecakeBase:2cupofwalnutsorpecans,1cupdatessoakedforatleast30minutesanddrained.Placetheingredientsinafoodprocessoruntiltheyarewellcombined.Pressthemixtureintothebottomofapiepanthathasaremovablebase.
Whitefilling:3cupscashews,soakedforafewhoursanddrained,½-2/3cupagavenectarorhoney,1/3cuplemonjuice,1/2cupcoconutoil,warmedandmelted,1teaspoonvanillaessence,¼-1/3cupofwater.
Blendeverythinginahighpowerblenderorfoodprocessoruntilcompletelysmooth.Note:Thismaytakeafewminutes,soyoumayneedtostoptheblenderandscrapedownthesidesonceortwice.
Chocolatefilling:2mediumbananas,1cupdatessoakedatleast30minutesanddrained,¼-½cupcocoaorcarobpowder,1teaspoonvanillaessenceBlendeverythinguntilsmooth.
Assembly:Pourthewhitefillingontopofthebase,followedbythechocolatefilling.Putinthefridgeorfreezerforseveralhourstoset.Thenremovethespringformpanringandslice.Whenreadytoservedecoratethetopofcheesecakewithslicedbananaorchoppedpecans.
VariationBerryCheesecakeUsethecrustandcheesecakefilling,above,doublingtherecipeifyouareusingalargecheesecakepan.Chillthecheesecakeandthentopwithberrytopping.
BerryTopping:2cupsfreshorfrozenberriesofyourchoice,½cupsoakeddatesoragavenectarorhoneytosweeten.Blendalluntilsmooth.Decoratewithsomewholefreshorfrozenberries.
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Date Nut TorteBase:2cupwalnuts,2cupsraisins.
Placenutsandraisinsinafoodprocessorandblendtillcrumblyandwellcombined.Thismaytakeafewminutesandyoumayseeitformingasmallball.Pressintothebottomandupthesidesofasmallpiedish.
Filling:2cupsdates,1lemonjuiced.
Inafoodprocessor,blenddatesandlemonjuiceuntilsmoothandcreamy.Spreadthisfillingontopofbase.
Decorateasyoulike,freshstrawberriesontop,driedblueberries,orafewgojiberries.
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100 Healthy Raw Snacks and Treats
Lime Cheesecake CupsMakes12Base:1cupmacadamianuts,½cupdatessoakedforatleast30minutesanddrained.½cupdesiccatedcoconut.
Placenutsanddatesinafoodprocessorandblenduntilastickycrumbconsistency.Ifmixtureseemstodryaddalittlewateratablespoonatatime.
Linea12cupmuffintimewithpapercupcakelinersandsprinkleinthecoconuttocoatthebottomoftheliners.Pressnut/datemixtureontococonuttomakebase.
Whitelayer:1½cupscashews,6tablespoonsofcoconutoil,warmedandmelted,¼cuplimejuice,½cupagavenectarorhoney,6tablespoonswater,1tablespoonvanillaessence
Mixedberries
Placecashews,coconutoil,limejuice,agavenectar,andwaterinafoodprocessorandblenduntilsmooth.Pourmixtureintocupsandfreeze1-2hoursoruntilfirm.Removefromfreezer,carefullyremovecupcakeliners.
Defrostinfridgefor1houroronthecountertopforthirtyminutes.Topwithfreshberries,andserve.
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Peach Tart with Lemon Ginger CreamBase:2cupspecans(oralmonds),1cupdates,1teaspoongroundcinnamon,1/4teaspoonseasalt,waterasneeded.
Placeallingredientsinafoodprocessorandblenduntilwellcombined.Itthemixtureisabitdryandcrumblyaddalittlewateratablespoonatatimeuntilthemixtureisstickyandcanholditselftogether.Pressthedoughintothebottomandupthesidesofapiepanwitharemovablebase.
Filling:2cupscashews,soaked1houranddrained,juiceandzestof1lemon,½cupagavenectarorhoney,3teaspoonsgratedfreshginger,2tablespoonscoconutoil,waterasneeded.4largepeaches,peeled,pitted,andsliced1/4inchthick.Anyotherfreshorfrozenfruitcanbeusedforvariation.
Combinealloftheingredientsinablenderandblenduntilsmooth.Addwaterasnecessarytoblendit,buttrytokeepitasthickaspossible.Spreadthecreaminthetartcrust.
Arrangethepeachesoverthetopofthetartandchillforatleastanhourbeforeserving.
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100 Healthy Raw Snacks and Treats
Pineapple Dessert CakeBase:2cupscashews,1tablespoonvanillaessence,½cupagavenectarorhoney.
Placecashewsandvanillainfoodprocessorandblenduntilcrumbly.Addtheagavenectarandprocesstillwellcombined.Ifmixtureseemsabitdryaddatablespoonorsoofwater.
Presshalfthemixtureintothebottomofapiepanwitharemovablebase.
Filling:1½cupscashews,½cupagavesyrup,¼cupcoconutoil,¼cupwater,asneeded,2½cupsfreshpineapplecoredandchopped.
Placecashews,agavenectarandwarmedandmeltedcoconutoilintofoodprocessorandblenduntilsmooth,addingwaterasneededtocreateacreamytexture.Spoonthemixtureintoamixingbowl,addthepineappleandstirtomixwell.
Spoonthefillingontothepreparedbaseinpiepanandsprinkletheremaininghalfofthebasemixtureontopandpatdown,lightly.Placeinfreezerfortwohoursoruntilchilled.
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Strawberry Fields ForeverBase:1cupBraziloranyothernut,1cupdatessoakedatleast30minutesanddrained,½cupshreddedcoconut,½cupofcocoaorcarobpowder,1teaspoonvanillaessence,pinchseasalt.
Placeallingredientsinafoodprocessorandblenduntilwellcombined.Pressintothebottomofapanwitharemovablebase.Ifyouaremakingalargepieyoumightneedtodoubleoreventripletherecipe(baseandfilling).
Filling:1cupcashews,2cupsfreshorfrozenchoppedstrawberries,½cupmeltedcoconutoil,½cupagavenectarorhoney,1tablespoonlemonjuice,¼teaspoonsalt.
Placecashewsinfoodprocessorandblenduntilcrumbly.Addallotheringredientsandblenduntilcompletelysmooth.Pourthefillingoverthebaseandchillorfreezeuntilreadytoserve.
Strawberrysauce:1cupstrawberries,asplashofagavenectaroralittlehoneytotaste.Blendormashthestrawberriesandagavenectartogether.Pouroverslicesofstrawberrypie.
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