Chocolate Peanut Butter Ice Cream

There are a lot of vegan and raw ice cream recipes out there.  I remember googling it once and finding a ton.  I think I even remember a blog called "Even Vegans Scream for Ice Cream."  You can make some great ice cream using coconut milk and an ice cream maker.  I've even blended up some coconut milk, vanilla bean, cocoa powder and agave; poured in ice cube trays; frozen; then blended again for a more 'real' ice cream.  This recipe, however is a quick-I want some ice cream right now- kind of recipe.

Blend the following, quantity from greatest to least:

Frozen bananas,

Peanut butter (or other nut butter),

 Non-Dairy Milk/Coconut Milk,

Cashews,

Cocoa Powder,

a tiny bit of agave nectar or honey,

1 tsp Vanilla,

1 tsp Coconut Oil (opt but good for you--and TASTY)

 I used my 'ninja' food processor, but I think a regular blender would work just fine.  Blend till desired consistency.  I leave a few little pieces of cashew for a little crunch. *  Note, if you use just-ripe bananas it will taste less banana-like.  If you use overripe bananas it will taste like...bananas.  Which could be good- just depends what you're going for.  

 Make your own variation with a frozen banana base- or maybe some other fruit?  How about maple pecan ice cream using a little real maple syrup and some pecans?  Avoid the saturated fat and sugar of traditional ice cream, improve your health, and hit that 'ice cream craving' with real food.

For a less fat version make this chocolate shake I used to make all the time.  But don't feel guilty about eating a little of this recipe...don't forget that these are good fats for the health of your brain, dry hair, dry skin, and lots more.  And don't forget that good fats will help kids with their behavior ( my kids devour this ice cream!) and it helps those suffering from depression.  These fats and oils are the ones they are talking about that should be eaten in moderation for your health.



Raw Carmel Fudge/Chocolate Fudge Sauce

This is a twist on my 5-minute- raw fudge recipe I posted a while back. It tastes a little like carmel fudge thanks to the texture and flavor of coconut milk and coconut oil.

Ingredients:

1 cup peanut butter (natural kind with no added sugar or fats)

1/4 to 1/3 cup cocoa

1/4 cup coconut milk

1/4 cup agave nectar (or other non-crystalline sweetener)
(can experiment with reducing sweetener)

1 tsp coconut extract

1 tsp vanilla extract

dash salt

(Optional: Top with shredded coconut and dried cranberries)

Blend ingredients in a food processor. Spread in pan lined with foil (so when it's solidified you can lift it out and cut into squares) and put in the freezer for at least an hour.

You can leave this as sauce and serve over coconut milk ice cream at a special occasion! When you need to bring a dessert to a friend's house or a similar function, I don't know if there's a quicker dessert to whip up and let set up while your getting ready for your party. I love that this is made with nutrient dense ingredients, healthy fats and anti-oxidant-filled cocoa; and that a couple squares are so rich and satisfying that there's really no chance of an 'eating the whole pan of brownies' type of thing to occur!

I didn't remember to take a picture of this new version.  So just picture a combination of my original fudge and my Chocolate Nut Ball dessert  : )

Cilantro Cashew "Cheese" Ball

This recipe is from the from greenereating.com girls.  It's an adaptation of the dressing on their raw taco salad.  I made this for a party and vegans and non-vegans alike loved it.  The simple instructions for making it are found here.  It feels good and TASTES good to be eating good-for-you fats instead of artery-clogging saturated fats that are in a normal cheese ball.

Avocado Spring Rolls (Inspired by Cheesecake Factory)

After two bites of this delicious dish at the Cheescake Factory the other night with my girl friends, I said "I'm going to re-create this!"  And they believed me.  So here it is.  Whole grain.  Baked, not fried.  And delicious.

The dipping sauce is where it's at, really:  

(Approximate quantities since I hardly ever measure anything.)

Fresh cilantro (1 cup?)

Cashews (1/2 cup)

Olive Oil (1/4 cup)

Honey (1/4 cup)

White vinegar (3 tsp)

Lime juice (3 tsp)

1 clove Garlic

1 Green Onion

Balsamic vinegar (1 tsp)

dash of Salt

-Blend well in a blender or food processor.

-Filling:

Avocado (I used 3 avocados which made 4 tortilla's full.  I cut each tortilla in half when serving)

1/2 to 1 Red Onion

some diced Tomatoes

dash of Salt

Whole Wheat Tortillas

-Cut avocados into big chunks.  Stir, gently, with onion, tomatoes and salt.  Fill whole wheat tortillas with 1/4 cup of mixture and roll, cigar-style.

-Cook at 375 degrees F for 6 minutes, flip, and cook for 4 minutes more until crisp on the outside.  Enjoy with your cilantro dipping sauce.

You could go authentic with real spring rolls/egg rolls and frying.  But this way you are saving tons of calories, avoiding bad fats, and maintaining your whole foods lifestyle- all without sacrificing ANY taste (I promise!)

Heart-Healthy, and Brain-Healthy Fats

I'm reposting this info on good fats since it was buried in the middle of my raw fudge post.

This amazing article from Dr. Fuhrman, found here, says:

Today, more and more researchers are finally aware that it is not fat in general that is the villain, but saturated fat, trans fat, and fats consumed in a processed form. Fats from avocado, raw nuts, and seeds are rich in antioxidants and phytochemicals that offer unique health benefits.

Recent evidence shows that the frequent consumption of nuts is strongly protective against heart disease. It has been shown that people eating nuts daily, or more than once a day, had a 59 percent lower risk of fatal coronary heart disease.

One study estimated that every exchange of one ounce of saturated fat to one once of nut-fat from consuming a whole nut was associated with a 45 percent reduction in heart disease risk

Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging. They also provide a good source of protein, which makes up about 15 to 25 percent of their calories.

*But don't go nuts (get it?) on the good fats:

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces a day. 

And don't forget how good healthy fats are especially for our kids' brans, behavior, and development.

Omega-3 fatty acids are healthy fats that reduce inflammation, inhibit cancer development and protect our blood vessels. (found in some green vegetables, walnuts, and flax, chia, and hemp seeds)

Other benefits:

• Improves your child's intelligence

• Aids depression and Attention Deficit Disorder

• Improves memory

• Important for brain and eye development

• Promotes smoother skin; prevents wrinkles

• Helps prevent heart disease and arthritis

• Lowers risk of Alzheimer's and senior dementia

• Lowers "bad" cholesterol

Coconut Lemon Lara Bars

Pictured here on my 'Rosie the Riveter" lunch box, this is a twist on my 'Cocoa Babies' Lara Bar recipe.  It's another sugar-free, nutrient-dense treat or power bar, loaded with good fats, tons of protein, and lots of fiber.

Remember that "Not only do [cashews] lower LDL cholesterol and triglyceride levels, but they help to reduce the risk of heart attack and stroke. Cashews have one of the lowest overall fat contents of all of the common nuts and are a good source of oleic acid, the same fatty acid that makes olive oil so heart healthy.  Studies have shown that people who eat nuts on a daily basis are less likely to gain weight and have a tendency to be thinner, on average, than those who don't. It may be that eating nuts like cashews is so filling that it reduces overall calorie consumption."1  They are also a great source of magnesium, antioxidants, and much needed copper.

Coconut, as well as coconut oil,  has amazing health properties- too many to list here, so read up about it on this site.

Lemons not only have high levels of potassium, vitamins A and C, they are acidic, which turns alkaline in the body and then fights acidosis.

Here's how to make them.  (Recipe found here) Blend the following ingredients in a food processor or blender:

1 cup cashews

1 1/2 cup pitted dates

dash of salt

zest of 1 lemon

2 Tbl of lemon juice

1/2 cup coconut

Adjust any ingredients to taste or consistency desire. 

Spread in a 9X9 pan and then cut into squares, or roll them into balls, or do what I do, put on some plastic wrap, mold into a long line and then cut into 1 inch pieces.

Optional:  Add 1 Tbl of chia seeds to your 'dough' to get more electrolytes than Gatorade out of your snack.

 *I soaked my dates in water for 1/2 hour first (then drained) to get a softer dough this time.  They came out a little too soft, so I blended up some almonds and rolled them  in the almond dust at the end of making so they'd be easier to pick up and pack in lunches.

5-Minute Raw Fudge/Almond Joy Fudge

I know, another dessert post.  'Tis the season.  When you get invited to that cookie exchange this year, lets, instead of supporting heart disease, the number 1 killer in america, diabetes, and obesity (it's projected that 3 of 4 Americans will be obese in 2020) bring something like this has good fats and a low glycemic index.

This amazing article from Dr. Fuhrman here says:

Today, more and more researchers are finally aware that it is not fat in general that is the villain, but saturated fat, trans fat, and fats consumed in a processed form. Fats from avocado, raw nuts, and seeds are rich in antioxidants and phytochemicals that offer unique health benefits.

Recent evidence shows that the frequent consumption of nuts is strongly protective against heart disease. It has been shown that people eating nuts daily, or more than once a day, had a 59 percent lower risk of fatal coronary heart disease.

One study estimated that every exchange of one ounce of saturated fat to one once of nut-fat from consuming a whole nut was associated with a 45 percent reduction in heart disease risk

Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging. They also provide a good source of protein, which makes up about 15 to 25 percent of their calories.

*But don't go NUTS on the good fats:

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces a day.

And don't forget how good healthy fats are especially for our kids' brans, behavior, and development.

Omega-3 fatty acids are healthy fats that reduce inflammation, inhibit cancer development and protect our blood vessels. (found in some green vegetables, walnuts, and flax, chia, and hemp seeds)

Other benefits:

• Improves your child's intelligence

• Aids depression and Attention Deficit Disorder

• Improves memory

• Important for brain and eye development

• Promotes smoother skin; prevents wrinkles

• Helps prevent heart disease and arthritis

• Lowers risk of Alzheimer's and senior dementia

• Lowers "bad" cholesterol

And finally the recipe, based on this one by Princepessa:

Ingredients

1 cup nut butter (peanut or almond)

1/2 c. cocoa powder

1/4 c. coconut oil

1 Tbl vanilla

1/8-1/4 cup agave nectar (I used 1/8 and it was very dark choc. tasting yum!)

1/2 cup chopped almonds

opt 1/4 c. shredded coconut (if making almond joy fudge)

Blend ingredients in a blender/food processor.  Spread in a 11x7 glass pan (it will be liquid) and refrigerate for at least an hour until set.  Keep in freezer when not eating.  (I made this recipe so quickly when I realized I had to leave in an hour to a friend's party and bring a treat.  It was the most delicious thing ever.  So rich, that a couple bites will satisfy all cravings.)

Tofu Meatballs

Don't be scared of tofu!...This recipe is also from the post punk kitchen.
1 block tofu
3 Tbl soy sauce
3 Tbl peanut butter
1/2 cup breadcrumbs
1 small onion finely diced
Some flour for dipping in
Canola Oil

Mix ingredients and then roll into balls and roll in flour. Pan fry in a little bit of oil. It is so good!
Recipe: 1 block tofu, 3 tbsp soy sauce, 3 tbsp peanut butter, half cup breadcrumbs, small onion finely diced. Mix all- prepare a plate with flour. Roll into one inch *balls* fry in enough but not too much oil turning to brown on all

Craving Chocolate?

I wanted chocolate one day but not sugar and I found these on Susan's blog fatfreevegan.com here http://fatfreevegan.com/blog/2010/06/11/coco-choco-balls/ They are my new favorite treat. Thank goodness they don't make very many!
Cocoa Chocolate Nut Balls
Ingredients:

1/2 cup cashews (or mix sunflower seeds in — in any proportion you want, or use 100% sunflower seeds)
1/4 cup dried, not dehydrated, finely diced fruit (cherries, raisins, dates, figs, apricots, etc.)
1 tbl carob powder
1 tbl cocoa powder (or substitute carob)
2 tbl shredded coconut, chopped very fine or ground
1/4 cup raw (unsalted) almond butter, sunflower seed butter, or tahini (adjust for consistency — add more ground cashew)
1-2 tsp sweetener (honey, agave syrup, sucanat, etc. Amount as desired) — dates sweeten enough without additiional
2 tbl coconut milk (or more for proper consistency)
sesame seeds or chopped, shredded coconut as needed (since these are for rolling, it’s hard to estimate).
Optional: green powder: spirulina/chlorella plus

Preparation:

Grind cashews (a food processor or blender works).
Mix dry ingredients: ground cashews, carob, cocoa, and coconut (+ sweetener if crystalline). When mixed well, add dried fruit.
Optional ingredient here is the green powder. Add 1 tbl if desired. Just watch consistency and add more coconut milk if necessary.
Mix in coconut milk, almond butter and sweetener.
Consistency should be moist but able to form into balls and not stick to your hands. If too dry, the ingredients won’t hold together.

Roll amount (recommend ~ 1 tbl – 1 inch diameter) of “dough” between hands.
Roll in and coat with sesame seeds and/or coconut.
Roll again to sink seeds into ball.

This makes about 8 candies. I like to freeze them though it’s not necessary and they don’t freeze entirely but firm up some. These are really good if they sit in fridge overnight; the coconut flavor comes out.

*I used peanut butter (tahini didn't seem very dessert-ish) and 2 Tbl of cocoa powder because I didn't have carob, and the tiniest bit of agave for sweetness.

Amazing Raw Dip from Adcox

This raw dip is amazing! I didn't believe there wasn't sour cream or something like that in it the first time I had it.

2 cups walnuts
3 stalks celery
1 large red pepper
1 large scallion
1 t. sea salt

Combine all ingredients in food processor and blend until smooth.