OIL-FREE MAPLE-BALSAMIC RASPBERRY DRESSING

I don't know about you but I hate an oil-laden dressing!  I'm not saying oil in a dressing can't be good but it's nice to have some go-to oil-free options.  It's not too sweet despite the raspberries and maple syrup and it has great depth.  It would go well on a simple spinach salad with raspberries, pecans and a  little goat cheese or vegan cheese.  And if you eat fish it would make a lovely sauce a nice piece of salmon!  Remember, your finished product is only as good as your raw ingredients.  If you can, splurge on that nice bottle of balsamic you have been eyeing.  Balsamic is one of those ingredients the more you spend the better the product.  No need to buy the $50 bottle but try that $12 one if you can :).

INGREDIENTS:

1/4 cup balsamic vinegar

1/4 cup real maple syrup

6 oz container fresh raspberries

2 tsp fresh thyme

2 heaping tbsp chopped shallot

1/2 tsp fine sea salt

1/4 tsp fresh cracked black pepper

Place everything into your high-speed blender and process until smooth.  Enjoy!  YIELDS: 1 1/2 cups

RAW VEGAN CINNAMON-APPLE OATMEAL COOKIES WITH A CINNAMON-ORANGE ICING

COOKIES:

6 Medjool dates(soaked in warm water to soften if needed)

1 very ripe banana

1/4 cup fresh squeezed orange juice

1 tsp orange zest

1 Tbsp vanilla

2 Tbsp coconut syrup (or other liquid sweetener)

2 tsp cinnamon

1 pinch powdered ginger

1/4 tsp fine sea salt

1 Fiji or HoneyCrisp Apple chopped 

2 cups raw (preferably sprouted) oatmeal

1/4 cup unsweetened dried cranberries chopped

1/4 cup sliced almonds chopped

ICING:

1 cup coconut butter

3/4 cup fresh squeezed orange juice 

2 Tbsp vanilla

3 Tbsp coconut syrup

1 tsp cinnamon

* OPTIONAL *

Cinnamon-Coconut sugar topping: Combine 2 Tbsp coconut sugar with 1 tsp cinnamon and stir well and set aside

1.) In food processor (at least 11-cup capacity) combine dates through salt until a smooth consistency is formed.  Then add chopped apple and pulse 3-5 times.  Spoon out mixture into a small mixing bowl and clean food processor bowl as you will need it for frosting. 

2.) In a large mixing bowl combine oatmeal, cherries and almonds. Pour date mixture over and stir to thoroughly combine. Let sit and set aside. 

3.) To make frosting simply add all ingredients to food processor and combine until thoroughly smooth. You may need to manually scrape the sides or bottom between the times the machine is on to thoroughly combine. It should not be runny or too thick. If too runny add more butter and if too thick add more orange juice. 

4.) To make cookies form into a cookie about 1 1/2-2 inches in diameter and 1/4 inch thick. Place each one on a cookie sheet. Once formed, spread about 1 Tbsp icing evenly over each cookie. (More or less depending on preference.). Top each cookie with a sprinkle of the cinnamon-sugar topping and voila! You have the PERFECT raw vegan, gluten-free, lowfat Fall cookie! 

*Makes about 24 cookies and will keep well in fridge for 3-4 days

"BUT I CAN'T AFFORD WHOLE FOODS..."

Very often I will hear from others they cannot afford Whole Foods Market and I think this is a really important topic to touch upon!  First thing is first: Food in general these days is expensive!  Even at "regular" grocery stores a box of cereal or a gallon of milk can easily be $4 or $5 dollars which are some of the biggest staples in an American household.  Even if you are an avid coupon user and shop at Warehouse stores I know a big chunk of everyone's income goes toward food.

So, is Whole Foods really as expensive as everyone claims it to be?  Yes and no.  Let's start with the produce section.  I used to live in CA and was spoiled by the GORGEOUS farmers markets.  They had insanely fresh produce for less than you would pay at Whole Foods.  Now I have to go with the next best thing which is Whole Foods because having top-notch produce is important to me.  Overall, their produce is pretty on par with competitor's stores and I comparison shop- A LOT!  Please note, I am specifically referring to organic produce.  Whole Foods is constantly having sales on produce. I have scored excellent quality produce for very fair prices that beat ALL competitor's stores all summer!  For example, their organic strawberries and raspberries have been on sale numerous times all summer for $2.50/clamshell and that price consistently beat other stores. I bought beautiful Romaine on sale a few weeks ago for 0.99 cents a head.  Their kale has been on sale the past few days for 0.99 cents which is cheaper than anywhere else right now and FRESH.  Their organic grapes are $2.99/lb right now while they are $4.99/lb elsewhere.  Oh, and when I was there this morning I noticed their watermelon was 0.33 cents/lb!  I mean these are excellent deals!

Let's talk about their packaged foods section.  Staples like peanut butter, cereal and bread are a lot no matter where you shop.  Whole Foods carries their own version of pretty much each staple which in general is no more expensive than generic brands at other stores and sometimes less.  They also have a wonderful bulk bin section where you only buy what you need and everything is less per pound.  You only need one cup of rice for dinner?  That's all you'll pay for!  You throw the 3-day sales Whole Foods has every Friday on top of the dozens of coupons they pump out, you are not spending anymore on stapes here.  And the added bonus of buying staples here is how many non-GMO products they carry.  If your health is important to you then non-GMO probably is too.  

While I don't eat meat or fish anymore I know theirs is expensive, organic or not.  That's the price you pay for good quality meat as theirs really is excellent.  Additionally, it is VERY expensive to produce meat these days.  The amount of water and feed needed for these animals is astronomical.  So of course this will be reflected in the price.  I do remember them constantly having sales but this may be one department you would shop elsewhere for.  Meat is injected with hormones and steroids so my advice would be to try and cut back to meat consumption once or twice a week.  Additionally, even if you can't buy organic, try and go with the conventional meat at Whole Foods as they are conscious about not adding unnecessary hormones.

The salad bar is either $7.99 or $8.99/lb., which of course is pricey.  One can easily fill up their eco-friendly containers chock full of various gourmet quinoa salads only to find they're out $15 at checkout.  Then there are the pizza ovens wafting glorious smells and the sandwich station with about a dozen artisanal breads to choose from.  One could easily walk out of this section spending upwards of $20 on their lunch break because their eyes were simply bigger then their stomach.  Throw in that Raspberry-Chia Kombucha before checking out and you might swear off coming for the rest of the month.  

So...are there expensive things at Whole Foods? YES!  Are there regular items priced accordingly for the common folk? Yes and Yes!  You have to remember their prepared foods section is like a mini restaurant.  You would spend the same thing going out to a health-conscious establishment.  Whole Foods gets such a bad reputation because it really is hard to control oneself in there!  We go in planning to buy a couple of things only to come out with 10.  If you can work on self-control and plan your meals out accordingly you can score some fantastic deals buying some excellent quality items!  Treat the main part of the store like your regular grocery shop and save the prepared foods sections for a "cheat day" or a "take-out day."  Peace and health...thank you for reading this article :).

VEGAN COCONUT-LIME BANANA BREAD

I think I could live off of banana bread...and chocolate :).  I came across a recipe for a coconut lime banana bread and I was very intrigued by the flavor combinations.  After some testing I quite happily arrived at this very moist and delicate version.  Somewhere between a banana cake and bread I hope you enjoy it as much as I do!  EQUIPMENT: high-speed blender, 2 8x3 (preferably nonstick) bread pans, parchment paper if not using nonstick YIELDS: 2 loaves that take 1 hour to bake

INGREDIENTS

WET:

6 very ripe medium bananas (the spottier the better), chopped

1 cup coconut milk (if you can make your own DO IT!)

juice of 4 very juicy limes

zest of 1 lime (for a super lime flavor zest 2 but make sure not to zest the white pith as your bread will be bitter)

4 Medjool dates or 4 Tbsp liquid sweetener (preferably coconut nectar)

1/4 cup melted coconut oil

2 Tbsp Madagascar vanilla

DRY:

2 cups Bob's Red Mill Almond Meal/Flour

1 cup finely shredded unsweetened coconut (I buy the reduced fat one)

2 tsp baking powder

1 tsp baking soda

1/2 tsp sea salt

1 Tbsp chia seeds

GLAZE:

juice of 2 limes

1 Tbsp coconut nectar (or other liquid sweetener)

1-2 Tbsp shredded coconut for garnish

Preheat oven to 375.  Add all wet ingredients to blender. If you like your bread to have little bits of banana in it, just pulse blender until desired consistency still making sure everything is well blended.  Pour into large bowl and set aside. Meanwhile, in a medium bowl thoroughly mix all dry ingredients together, even using your hands.  It's very important to evenly distribute all ingredients.  You'll then want to stir the dry ingredients into wet in about 4 takes making sure to thoroughly stir after each addition.  If you are not using nonstick pans make sure to line the bottom of each with parchment paper.  Nonstick or not make sure to lightly grease the pans with coconut oil on the bottom and sides.  Evenly pour batter into both pans and place in oven side by side.  Meanwhile, prepare glaze in a measuring cup and stir well.  Set aside.  

After about 25-30 minutes you'll want to tent each loaf with foil to keep from burning.  My loaves took about one hour but I would suggest checking your loaves at 50-55 minutes with a toothpick.  If they come out clean they are done!  Remove from oven and place on cookie rack or on stovetop.  Remove foil and poke a few, deep holes with toothpick in both loaves.  Evenly distribute the glaze over both.  Now here comes the tricky part: LET THE BREAD REST IN THE PAN FOR AN HOUR! If you remove them too soon they will fall apart.  After an hour I flipped each loaf upside down on my hand and then flipped right side up onto a serving dish.  I then sprinkled with about a tablespoon of shredded coconut.  Cut pieces into desired thickness and enjoy!

RAW VEGAN MINI PEANUT BUTTER CUPS

These are my raw, gourmet and SIMPLE version of the beloved Reese's Peanut Butter Cup! I will say these are quite rich and you may find you are satisfied with just a half.  That's the beauty of raw desserts as they leave you satisfied without weighing you down.  Enjoy!  YIELDS: 12 mini cups

INGREDIENTS:

1 12 mini cupcake tin

12 mini cupcake wrappers

1/2 cup melted coconut oil

1/2 cup coconut syrup ( I have not tried these with other liquid sweeteners)

3/4 cup cacao powder (If you want a less rich, chocolate taste use 1/2 cup)

12 teaspoons balled natural peanut butter

1 Tbsp vanilla

Flaked Sea Salt (aka Fleur De Sel) to sprinkle on top

Line muffin tin with liners.  Either melt coconut oil on low heat over double boiler if you are a true raw foodist or in the microwave in a measuring cup.  Then add coconut syrup, cacao powder and vanilla.  Stir vigorously until well combined and all lumps are gone.  Fill each liner halfway with liquid cacao.  Then add 1 balled peanut butter to each cup pushing slightly down on it.  Then pour remaining cacao over each cup up to the top.  Sprinkle each cup with a pinch of flaked salt and put in fridge.  If you have absolutely no patience they will be set in a half an hour but best to wait an hour!  Store in fridge or freezer.  

VEGAN BLUEBERRY CORNMEAL CAKE

If you are looking for the perfect cornbread on you picnic table you have come to the right place!  I wanted to create something in between a cornbread and a cornmeal cake and I was able to achieve it nicely.  The secret is using just enough sweetener to bring out the natural sugars in the blueberries and fresh corn.  Not too sweet, moist and fulfills both sweet savory discerning palettes!  EQUIPMENT: 13x9 baking pan

INGREDIENTS:

2 1/2 cups Bob's Organic almond meal/flour

1 cup Bob's Organic cornmeal

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp fine sea salt

2 cups coconut milk (I made my own but you could use boxed)

1/2 cup medium grade maple syrup (or any grade you prefer)

2 tsp vanilla

1 tsp fresh lemon juice

1/4 cup melted coconut oil

1 cup fresh corn kernels (frozen if you need to)

2 cups fresh blueberries (frozen if you need to)

1.)  Preheat oven to 350.  Mix all dry ingredients in a large bowl, stir well and set aside.

2.)  In a medium bowl mix coconut milk, maple syrup, vanilla, lemon and melted coconut oil.

3.) Slowly mix dry into wet and stir until just incorporated.  Then fold in corn and blueberries.

4.)  Lightly grease a 13x9 (preferably nonstick) pan with coconut oil.  If not using nonstick I would recommend lining the bottom with parchment paper and then greasing.  Pour cake batter into pan and smooth the top with a rubber spatula. Bake cake for approximately 50 minutes. NOTE: About halfway through I lightly covered with foil so it wouldn't brown too much.  Start checking at the 40 minute mark with a toothpick.

5.) Take cake out let COOL, COOL AND COOL; I can't emphasize this enough!  This is a very delicate and moist cake that needs time to set.  If you have the patience let cake sit for an hour before cutting into squares.  You can make squares as small or big as you like.  Would be adorable to serve in a cloth lined basket on a picnic buffet table!  

RAW VEGAN SWEET POTATO CHIA SEED PIZZA CRUST

I know cauliflower crusts are all the rage today but sweet potatoes make a great crust too!  I did dehydrate the crust but you could certainly put this in the oven too.  (I will give specific oven instructions below.)  This yielded a slightly sweet and crunchy crust that will delight all tastebuds. EQUIPMENT: food processor

INGREDIENTS:

3 cups of grated sweet potato

2 Tbsp of chia seeds mixed with 6 Tbsp of water 

4 cloves of garlic, chopped

2 large scallions (white and light green parts only) chopped

1 tsp garlic powder

1 tsp chili powder

1 tsp dried oregano

1/2 tsp fine sea salt

INSTRUCTIONS:

1.)  Mix chia seeds with water and stir well to set aside.  Meanwhile, grate sweet potato on box grater or using the grater disc on food processor.  Add to food processor along with everything else and process until well combined.  It's ok if you still have larger pieces of scallion or sweet potato not thoroughly processed.  

2.)  You'll then want to put dough onto a teflex lined dehydrator tray and form into a circle about 10-12 inches in diameter and a 1/2-inch thick.  I formed it like a deep dish pizza crust almost pushing up the sides and keeping it a bit thinner in the middle.  I then dehydrated at 145 degrees for a half hour and then turned it down to 115 for about 20 hours. *Please note, it came out very crunchy!  The reason for doing so is when you spread your pesto, sauce, etc it will soften the dough a bit.  So just like a real pizza it's a bit "doughy" with a crust that still has crunch!

*If using an oven it's very important to let the crust dry out a bit first before putting into the oven.  I would form it into a circle as stated above and let sit in the fridge for a few hours if not overnight.  Too much water will not yield a crunchy crust!  Additionally, if you do not have a cookie sheet that can accommodate the above dimensions simply make two pies that are 6-inches in diameter on a parchment lined cookie sheet.  After it has dried out I would bake it at 450 degrees for 10-15 minutes and then 400 degrees for however long it takes to achieve the crunchiness you desire.  My guess would be another 20-30 minutes but keep checking!  Add your favorite toppings and enjoy!