Recipes in the Raw

No cooking required with this array of colorful, flavorful, nutrient-packed recipes using fresh, raw ingredients.

Mango Coconut Bars

Mangoes can vary in sweetness, so taste the filling and add more honey if desired, though a touch of sour complements the full recipe nicely. Chill bars overnight for best texture.

Makes 12 bars

Crust

2 cups almond flour

8 medjool dates, pitted and chopped

2 tablespoons coconut oil

1 teaspoon cinnamon

¾ teaspoon salt

Filling

1 (13.5-ounce) can full-fat coconut milk, chilled overnight; do not shake

3 cups (about 2 medium) chopped mango

2 tablespoons coconut oil

1 tablespoon raw honey

Shredded coconut, for garnish

Directions

1. Grease an 8x8-inch baking dish with coconut oil. Combine all crust ingredients in a food processor. Blend until mixture is crumbly and easily holds together when pressed.

2. Add crust to baking dish, and press firmly into an even layer. Chill in fridge while making filling. Wash food processor.

3. Remove lid from coconut milk. Carefully scoop cream into food processor, leaving liquid in can. Reserve coconut liquid for another use, such as a smoothie.

4. Add mango, coconut oil and honey to coconut cream.

5. Whip 3–4 minutes, until thick and creamy. Texture should be similar to a custard or pudding.

6. Spread evenly over crust, and garnish with coconut. Freeze bars for two hours before slicing into squares. Let soften a bit before serving.

Per serving: 365 cal; 4 g protein; 22 g fat; 41 g carb (18 g sugars); 151 mg sodium; 2 g fiber

Get playful with your pesto: experiment with substitutions. Try various fresh greens, herbs and seeds.

Yellow-Squash Pasta with Chard-Hemp Pesto

Bursting with vibrant, fresh flavor, this dish is a taste of summer. The combination of Swiss chard, basil and hemp seeds is an antioxidant powerhouse, and the pesto yields almost 2 cups. Freeze, or store extra in the fridge for up to one week. Serves 4

1 large bunch Swiss chard, stems removed and leaves roughly chopped

¾ cup (1 small clamshell) lightly packed basil leaves

½ cup hemp seeds

¼ cup pumpkin seeds

¼ cup lemon juice

2 medium garlic cloves, roughly chopped

1 teaspoon salt

¼ cup olive oil

2 medium yellow squash

Directions

1. In a food processor, add Swiss chard, basil, hemp seeds, pumpkin seeds, lemon juice, garlic and salt.

2. Blend, and slowly drizzle in olive oil, until consistency is slightly chunky but well combined. Pause, and scrape down sides of processor with a spatula as needed.

3. Slice top and bottom off squash. Using a spiralizer, slice into “noodles.” Trim long noodles with scissors.

4. Toss pasta with ½ cup pesto. Add more pesto to taste.

Per serving: 328 cal; 10 g protein; 26 g fat; 18 g carb (4 g sugars); 899 mg sodium; 9 g fiber

Though any food processor can be used, a mini-processor is ideal when make the pine nut “cheese.”

Beet Raw-violi with Pine Nut ‘Cheese ’

A vegan and gluten-free variation of ravioli, these colorful gems make a great appetizer for your next summer gathering. Pine nuts provide an umami richness, surprisingly reminiscent of cheese. Best served right away, though the “cheese” can be made a day ahead. Yields approximately 30 pieces

3–4 small beets

1 tablespoon olive oil

¼ teaspoon salt

Minced chives for garnish

Cheese

1 cup pine nuts, soaked for ½ hour

1½ tablespoons olive oil

1 small garlic clove, chopped

1 teaspoon lemon juice

½ teaspoon salt

2 tablespoons minced parsley

2 tablespoons minced chives

Directions

1. Slice roots and tops off beets, and peel. Using a mandolin, thinly slice beets 1 /8- to 1 /16-inch thick.

2. In a small bowl, toss beet slices with olive oil and salt.

3. While beets are softening, drain and rinse pine nuts. Place in a food processor with olive oil, garlic, lemon juice and salt; blend until creamy and “cheese” begins to form a ball. Pause, and scrape down sides of processor with a spatula as needed.

4. Transfer to a bowl, and stir in herbs. Season to taste.

5. Place beets in a strainer to drain off any excess liquid. Place half the beet slices on a serving platter, and top with about 1 teaspoon “cheese.” Finish with another slice of beet, and garnish with chives.

Per serving: 62 cal; 1 g protein; 5 g fat; 2 g carb (1 g sugars); 91 mg sodium; 1 g fiber

Any variety of raw seeded crackers also make a great accompaniment with this creamy, flavorful dip.

Savory Lemon Cashew Cream with Crudités

Thick and luscious, this creamy dip pairs with any variety of crunchy vegetables. Try Easter egg radishes, jicama or snap peas for something a little different. Yields 1 ¼ cups

1 cup raw cashews, soaked for ½ hour

1 medium garlic clove, roughly chopped

½ teaspoon salt

¼ cup olive oil

¼ cup lemon juice

¼ cup water

Directions

1. Drain and rinse cashews. Add cashews, garlic and salt to a high-powered blender.

2. Combine olive oil, lemon juice and water in a small liquid-measuring cup.

3. On medium speed, slowly drizzle in liquids; then increase speed to high. Blend until smooth and creamy. Season with more salt if needed, to taste.

Per full yield: 1,736 cal; 41 g protein; 152 g fat; 79 g carb (14 g sugars); 1, 194 mg sodium; 7 g fiber

By Genevieve Doll | Photos Jennifer Olson| Food styling Eric Leskovar | Prop styling Nicole Dominic