‘Real Soul Food’ Food’ recipes (organic, plant-based, high-raw, gluten-free)
* RECIPE RECIPE 1 * Choc Chai Latte serves 4 (EQUIPMENT: blender, measuring cup & spoons, microplane or spice grinder) INGREDIENTS
• • • • • • • • • • •
1 cup Cashews, soaked in water for 1-2 hours prior, and drained 2 cups Water 3-4 Tbsps Coconut nectar (or 1/3 cup Xylitol) ¼ cup Cacao nibs 1 ½ tsp Cinnamon, ground 1 ½ tsp Nutmeg, ground Pinch Cardamom, ground Pinch Cloves, ground ¼ Vanilla bean, seeds scraped Pinch Celtic salt To taste Stevia
METHOD
•
Place all ingredients in a high-speed blender and blend until completely smooth.
•
Adjust sweetness if necessary.
CONSCIOUS TIPS
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To serve warm, add hot water when blending instead of cold (or heat gently over a stove).
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To serve as a frosted Choc Chai Latte, add 1 cup of ice to the blender when blending, or for a thickshake consistency, add 1-2 frozen bananas.
* RECIPE 2 * Apple, Almond & Cinnamon Spiced Porridge serves 4 (EQUIPMENT: blender or food processor, measuring cup & spoons, microplane or spice grinder, grater, citrus juicer, peeler) BASE INGREDIENTS
• • • • • • • •
2/3 cup Almonds, soaked in advance for 12-24hrs, drained 2 Apples, skin removed 1 Orange, juiced and zested 1 Tbsp Ginger, fresh (or 1 tsp dried) 1 Tbsp Cinnamon, ground ¼ + Water ½ cup Sultanas, soaked Pinch Celtic Salt
TOPPING INGREDIENTS
• • •
1 Apple, grated and soaked in reserved orange juice 2 Tbsps Goji berries Pinch Cinnamon, ground
METHOD
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In a food processor or blender, blend all ingredients except the sultanas until smooth with a fairly creamy porridge-like consistency.
• • •
Fold through the sultanas. Fold through grated apple, reserving a little for the topping. Garnish with reserved sultanas, apple, gogi berries and cinnamon.
CONSCIOUS TIP
•
For a warm porridge, add warm water when blending or otherwise warm in dehydrator for an hour prior to serving.
* RECIPE 3 * Sweet Potato Soup serves 3-4 (EQUIPMENT: blender, strong sharp knife to open coconut, citrus juicer) INGREDIENTS
• • • • • • • •
2 cups Sweet potato, chopped 1 cup Grapefruit juice Young Thai coconut, water and pulp 1 Tbsp Ginger 1 Tbsp Coconut oil, liquefied/melted 8 Basil leaves Pinch Cayenne pepper Pinch Celtic salt
METHOD
• •
Place all ingredients except the basil in the blender and blend until smooth and creamy. Lastly, add the basil leaves and blend so that you can still see nice flecks of green through the soup.
CONSCIOUS TIP
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Sweet potatoes are a nutritional powerhouse. High in vitamin A and vitamin C, they are also loaded with fibre. They are excellent immunity builders and also help balance blood sugar.
•
Cayenne pepper and ginger are great additions to raw food in winter as help ‘warm’ you up from the inside!
* RECIPE 4 * Shepherd’ hepherd’s Pie serves 4-6 (EQUIPMENT: blender, food processor, knife, cutting board, glass dish)
INGREDIENTS – for the vegetable base
• • • • • • • • • • •
1/3 cup
Unpasteurised miso
½ cup
Sun-dried tomato (pre-soaked for 30 mins in warm water, then drained)
½ cup
Water
1 tsp
Cumin, ground
¼ tsp
Cayenne pepper
1 cup
Mushrooms, sliced
1 cup
Zucchini, chopped
½ cup
Celery, minced
½ cup
Red capsicum, chopped
1 cup
Carrot, shredded
¼ cup
Red onion, minced
METHOD
• • • •
Combine the first 5 ingredients in a blender. Blend thoroughly (you may need to add a little water to get things moving). Place chopped vegetables in a mixing bowl and pour the blended mixture over them. Stir and coat all the vegetables thoroughly, set aside and let marinate at least 1 hour before serving.
INGREDIENTS – for the topping
• • • • • • •
2 cups
Cauliflower, chopped
1 cup
Cashews (soaked for 1 hour, drained and rinsed)
2 Tbsps
Olive oil
2 Tbsps
Unpasteurised miso
1 clove
Garlic, roughly chopped
1 Tbsp
Rosemary, finely chopped
To taste
Celtic salt
METHOD
• •
Blanch cauliflower in hot water for 30 seconds. Place all ingredients in a food processor and blend until smooth and creamy.
TO SERVE
•
Place the marinated veggies in a small glass casserole dish and press down to form a flat surface. Layer over with mashed cauliflower, spreading it over the top to leave the base visible.
• •
Top with caramelised onions or sprinkle with nutritional yeast. Warm in the dehydrator for 1-2 hours, or in the oven (set on the lowest setting with the door slightly ajar) for 30 mins to 1 hour.
* RECIPE 5 * Spiced Pumpkin Pie serves 8+ (EQUIPMENT: food processor, blender, spring-form pie dish INGREDIENTS – for pie crust
• • • • •
1 ½ cups Pecans (preferably pre-soaked and dehydrated) 1 cup
Desiccated coconut
4-6
Dried figs (or dates), stalks or pits removed
1 tsp
Cinnamon, ground
Pinch
Celtic salt
METHOD
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Place all ingredients in a food processor. Process until pecans are completely broken down, and all ingredients are amalgamated thoroughly.
•
Press crust into a 9 inch spring-form pie dish (create a ‘crust’ edge around the side of the dish as you go, and ensure the thickness of the crust base is flat and even).
INGREDIENTS – for pie filling
• • • • • • • • • •
1 ½ cups Pecans (preferably pre-soaked and dehydrated) 3 cups
Butternut pumpkin
1 ½ cups Coconut milk* 1 Tbsp
Coconut syrup (or other liquid sweetener)
½ Tbsp
Dried ginger powder
2 tsps
Cinnamon, ground
½ tsp
Nutmeg, ground
1/8 tsp
Clove, ground
2 Tbsps
Lecithin
½ cup + 2 Tbsp Coconut oil, liquefied
METHOD
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Put all ingredients - except lecithin and coconut oil - in a blender and blend on high until mixture is completely smooth.
•
Whilst still blending, place in the lecithin and coconut oil and continue blending until well incorporated and mixture is smooth and uniform.
•
Pour into prepared crust and set in the fridge for approx 3-4 hours, or freezer for approximately 1 hour.
Coconut Milk Making your own fresh coconut milk is easy and so delicious. These directions are for making coconut milk from young Thai coconuts. After you crack the coconut using the simple method demonstrated in class, pour all the coconut water into a blender. Then with a strong metal spoon, scoop out all the coconut flesh and clean off any hard brown or woody segments. Add this coconut flesh to the blender and blend until smooth. This is your fresh coconut milk. All coconuts vary in size, water and flesh content. As a general guideline, if the meat inside is thicker than ¼ of an inch don’t use it all as it will result in a very thick milk. If the meat inside is like translucent jelly, don’t use all the water as this will make the milk too thin. Generally one coconut yields 1 – 1 ½ cups of milk.
* THANK YOUS * Our presenter: presenter: Julie Mitsios (of Sydney’ Sydney’s ‘Consc Conscious Choice’ Choice’ culinary school, school, online store, and ‘Earth To Table’ Table’ restaurant)
Our student volunteers: volunteers: from
Our event sponsor: sponsor:
Our sponsor product booth: booth:
Julie’ ulie’s chosen partner charity: charity: Juvenile Diabetes Research Foundation Our promotional partner: partner:
Additional catering supplier: supplier:
Produce supplier: supplier:
Floristry supplier: supplier:
* AUDI AUDIENCE FEEDBACK * "I had so much fun on Tuesday, so glad that there has been positive feedback too ☺ Thanks so much for organising it all.” (Julie M, chef presenter)
"Thanks for having me be a part of a great event, Lucy! Congratulations on another successful evening." (Tim M, event product sponsor) “I just wanted to say how great the event was on Tuesday night. What a great turn out you had – well done! All the best and good to see your classes going so well.” (Pauline, William Angliss Institute Business Development Officer)
"I had a lovely time tonight watching and helping out." (Gabrielle B, volunteer) "Thanks for a great night so happy to be a part of it." (Amber N, volunteer)
“The Soul Food presentation was fantastic. There is a magical presence twirling around you on stage and your ability to keep the audience engaged and draw the right bits of information out of the presenter while she is performing was impressive.” (Anthony S, RMIT post-graduate student) "Well done, another successful night!!" (Olivia S)
"You always put on an incredible show :)" (Anonymous) "…it was successful and a great turnout making more people aware of the importance of raw/soul food and good health." (Rachel L)
"Thanks for tonight. It was great.” (Tess C, Endeavour College) "Thank you so much for last night- fabulous event! Really inspiring! So great to see so many people." (Andrea C)
"Gr8 nite. Well done. Worked really well. " (Ann) "Well done once again last night!!! You are a natural at talking about eating natural ;)" (Jess S)
“…thanks for all the knowledge and wisdom you have shared.” (James & Kate) “It was great to see you again and loved the food!” (Phil R)
‘REAL SOUL FOOD’ EVENT MENU Raw Bento Boxes OPTION #1 Sprouted quinoa tabouli style salad and mushroom and almond patti, served with spiced sesame sauce and triangle pancakes OPTION #2 Vegetable and buckwheat bread stack served with sunflower and beetroot dip, leafy green salad of citrus and grated vegetables Salads OPTION #1 Kelp noodle salad with almond and sesame dressing (raw) OPTION #2 Slowly baked sweet potato and potato (cooked) Brown Rice Sushi OPTION #1 Chilli tofu OPTION #2 Avocado and dried apricot
‌ Want to continue educating educating yourself on wholefoods, wholefoods, raw foods and organics in between the classes offered at RUSU Realfoods cafe? cafe? Check out: out: