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    Tanya's blog — Fruit

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    Golden Turmeric Latte Apple and Berry Crumble recipe

    Golden Turmeric Latte Apple and Berry Crumble recipe

    I love events like David Wolfe’s from last month, because I get to try the most amazing new and established plant based (vegan) superfood products.

    This SugaVida turmeric latte mix made quite the impression. It was very much love at first sip so I had to stock up for home.

    Turns out it’s not only seriously amazing with hot oat, almond or coconut milk, you can also make lots of recipes with it. It even sneaked its way into my Apple Berry Crumble and was so tasty, I had to jot the recipe down for you guys!

    If you can’t get hold of Suga Vida, scroll to read what you can use instead. Hope you love this recipe too...



    FRUIT FILLING
    1/2 cup x Coconut sugar
    1 tbsp x Cinnamon
    1/2 cup x Hot water
    4-5 x Apples, peeled and sliced
    1 cup x Frozen berries

    CRUMBLE TOPPING
    1/4 cup x SugaVida Turmeric Latte Mix*
    1/2 cup Rolled oats
    1/3 cup x Buckwheat flour
    1 tbsp x Coconut sugar
    1/2 tbsp x Cinnamon
    1/2 tsp x Pink salt
    1/3 cup x Juice from cooking the fruit
    3 tbsp x Extra virgin coconut oil, melted

    *If you can’t get hold of SugaVida, mix 1 tbsp turmeric powder, 1 tbsp Cinnamon, 1 tsp cardamom, pinch black pepper and 2 tbsp coconut sugar together.

    Stir hot water, sugar and cinnamon in a pot over medium heat until sugar dissolves. Add the fruit, stir, reduce heat and cover with lid. Stir again after 10 minutes, repeat twice more.

    Preheat the oven to 180 C / Gas 4. Preferably fan baking.

    Add the dry crumble ingredients to a Tupperware container, seal on the lid and shake to mix. Add the juice and oil, shake again with lid on. You may need to use your hands to rub in the liquids evenly and work the mixture till you have a crumbly dough.

    Transfer all the fruit into an overproof dish, sprinkle with the crumble using your hands. Bake for 30 minutes or until the top is golden brown.

    Enjoy with coconut ice cream or yogurt!

    Healthy toddler food diaries - What I feed my 15 months old in a day

    Healthy toddler food diaries - What I feed my 15 months old in a day

    Lake Maher plant based vegan food diary Today is all about yummy healthy foods for kids! I've had so so many requests to share what I feed Lake ever since she came along nearly 16 months ago, that I've had the brilliant idea of filming a whole day's worth of her food intake. So 'brilliant', that it took me an entire week to film it and then another week to paste it all together. (Mums and dads - I know you hear me!) But I did it and if you're into it, then prepare to see a monthly edition :) In this one short video, I cover everything from making seed milks from scratch to using supplements to three ingredient purees and raw porridges, as well as share my tips on how I keep her teeth clean of dehydrated fruits (it's not with a toothbrush). Enjoy watching and please let me know what you think! Happy Friday! P.S. There is already a post packed with three ingredient weaning recipes, here: http://betterraw.com/2016/08/healthy-baby-weaning-recipes-3-ingredients-less.html P.P.S. The Alkaline Cleanse returns in June! Check your inbox for all the details next week. Here's how to subscribe if you aren't already receiving my updates>>

    What's in my pantry

    What's in my pantry

    When you are new to uncooking, not much looks or sounds familiar, and that’s ok- you were once new to cooking too. However as you skim through this list, you’ll notice that not only do you already recognise all the food groups, but that there are more of them than you originally thought.

    Raw foods are abundant in variety. Let this excite you rather than overwhelm you.

    There’s no need to spend a fortune- it’s all about stocking up a little at a time. Begin by adding 2-3 of the below items to your weekly grocery list and you’ll be equipped to make anything in the raw world… certainly anything in The Uncook Book: The Essential Guide to a Raw Food Lifestyle (UK or US).

    Yep your shopping list for the entire 146 recipes is below!

    If you’ve been reading the blog for some time, you’d know that I try my best to stick to the ingredients easily found either in a supermarket or your nearest health store, nothing too crazy. The Uncook Book was created exactly the same way.*

    FRUITS

    Lemons, limes, avocados, apples, oranges, bananas, watermelon, cantaloupe/rock melon, pineapple, berries (fresh and frozen), pears, kiwifruits, nectarines, passionfruit, grapefruit, grapes, papaya, figs, coconut (both mature brown and young green, which are mistakenly categorised as nuts).

    VEGGIES

    Courgette/zucchini, celery, carrot, beetroot, sweet potato, mushrooms (oyster, button, chestnut, portabella, shiitake), asparagus, fennel, sweet corn (fresh, frozen and baby corn), popped garden peas, snow peas, broccoli, cauliflower, cabbage, parsnip, Jerusalem artichokes, butternut squash or pumpkin, and of course tomato, cucumber, aubergine and bell peppers (which are all fruits, but found in supermarket vegetable aisle).

    GREEN LEAFIES

    Kale, cavolo nero, spinach, Romaine lettuce, chicory lettuce, watercress, rocket/arugula.

    HERBS & WILD EDIBLES

    Mint, basil, parsley, thyme, coriander, dill, green onion, chives, rosemary, snow pea and sunflower shoots, edible flowers (fresh and dried pansies or rose petals), micro greens.

    NUTS & SEEDS

    Nuts (almonds, cashews, hazelnuts, walnuts, pecans, Brazil nuts, pine nuts, pistachios), seeds (sunflower, chia, sesame, pumpkin, poppy, hemp seeds (both hulled and in shell) plus buckwheat and quinoa (both of which are mistaken for grains)).

    GRAINS, BEANS & LEGUMES

    Rolled oats (buy ready sprouted porridge oats), sprouted mixed beans and lentils, alfalfa sprouts, bean sprouts.

    SEA VEGETABLES & ALGAES

    Wakame, dulse, nori, kelp noodles, spirulina and chlorella.

    SPICES & FLAVOURINGS

    Himalayan salt, peppercorns, garlic (fresh and powder), onion (fresh white and red onions, scallions and onion powder), ginger (fresh and powder), turmeric, cumin, garam masala, paprika (plain and sweet smoked powder), cayenne, chili (fresh, powder and flakes), winter spices (cinnamon powder and sticks, nutmeg, coriander, star anise, cardamom), mixed Italian and other dried spices (dried basil, parsley, oregano, thyme, dill, rosemary, sage), caraway seeds, wasabi powder, Dijon mustard, vanilla (pod, extract and powder).

    FATS, OILS & BUTTERS

    Extra virgin coconut oil, extra virgin olive oil, toasted sesame oil (not raw, but so good, you’ll eat way more healthy salad with a dash of this), other (caster oil, hemp or flax seed oil), raw tahini, almond butter, coconut butter, peanut butter (not raw, use only occasionally), cashew/macadamia butter, canned coconut milk (not raw, buy only organic with no additives).

    CONDIMENTS

    Tamari or nama shoyu (both are fermented soy sauces), Bragg’s liquid aminos, apple cider vinegar, balsamic vinegar, miso paste (sweet white and dark), nutritional yeast (buy fortified with vitamin B12), sun-dried tomatoes (preferably preserved in salt, but look for quality oil if in oil), olives, tabasco sauce.

    SWEETENERS

    Dried fruits (pitted dates, medjool dates, raisins, apricots, pineapple, goji berries, mulberries, golden berries, and desiccated coconut), maple syrup (not raw, but contains minerals and beautiful flavour), agave (highly controversial, so make sure you know your source), raw honey (minimum of UMF 10+ is best), coconut palm sugar, xylitol, freeze-dried strawberries (or powder), yacon syrup and liquid stevia.

    SUPERFOODS

    Cacao (powder, butter, paste/liquor and nibs), matcha green tea powder, lucuma, maca, bee pollen, acai (powder and pulp), medicinal mushrooms (cordyceps, chaga, reishi), carob, algarroba and baobab.

    OTHER

    Dairy free probiotic capsules, Medicine Flower extracts (coffee, butterscotch or caramel), peppermint essential oil, coffee beans, Assam tea leaves (or English breakfast tea bags), coconut flour (or buckwheat flour), kombucha and rice papers.

     

    *Tanya’s Top Tips:
    #1. The further down the list you get, the more likely these foods are to be found at a health store, not a supermarket. Also check out the Resources section on page 189 for ideas on where I shop, or see some of them here>>
    #2. The foods within each category are listed in order of popularity in my kitchen.
    #3. Always buy nuts and seeds in bulk and store them in the freezer, where they could stay fresh for up to three years.

    Master of the Month | Madeleine Shaw | Raw Cherry Chocolate Fudge Recipe

    Master of the Month | Madeleine Shaw | Raw Cherry Chocolate Fudge Recipe

    I get to meet a lot of nice people working in the wellness industry but there’s always that someone who stands out and touches you with their beautiful spirit.  The very first time I met Madeleine Shaw she gave me the warmest hug and the loveliest smile, and I’ve seen her treat other friends, fellow bloggers and even fans in exactly the same way. She has almost 150K follows on Instagram and I’m not surprised- Madeleine’s posts are just as joyful and uplifting as she. This girl is the nutritionist to the stars, a health coach, a trained yoga instructor and an author of a brand new stunning book, Get the Glow. The book contains a wide variety of recipes with a good balance for vegans and carnivores, and I personally love her approach to focusing on the good stuff, rather than beating yourself up about the bad.

    Meet our June’s Master of the Month…

    Madeleine Shaw _ Better Raw _ Master of the month

    DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

    Breakfast is a green smoothie – kale, avocado, fresh mint, lime and mango

    Lunch – Poached salmon, avocado and a spicy salsa

    Dinner – Pumpkin curry with cauliflower rice and some raw chocolate fudge

    WHAT (OR WHO) INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

    My family, my boyfriend, my readers – i love feeling healthy and well to spend time with them and be the best version of me.

    WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

    Croissants

    I never have them at home

    MY TOP TIP FOR:

    Improving your diet is… Eating whole foods, nothing processed, packaged or refined.

    Staying healthy while travelling is… Easy if you plan ahead – bring nuts, raw balls, some veggie sticks and an eye mask.

    Detoxing is… Ok, but I’m more about eating healthy everyday.

    Immunising is… Essential to do everyday, it keeps you healthy and strong. I love fresh ginger and turmeric shots.

    WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

    I love you.

    HOW WOULD YOU LIKE TO BE REMEMBERED?

    The girl who got everyone to eat well, love their bodies and glow.

    IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

    Kitchen – food processor

    Garden – My blueberry plant

    Book – The Alchemist

    IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

    Marilyn Monroe

    Clint Eastwood

    Will Smith

    WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

    I don’t personally follow these rules all the time, I eat healthily but enjoy meat and fish too, it works for me. I think its all about finding the right diet for you.

    ——————————————————-

    Our Master of The Month shares her favourite raw food recipe…

    RAW CHERRY CHOCOLATE FUDGE
    Serves 6

     fudge

    If you struggle to fall asleep, cherry can be a great sleep aid – and the raw gooey texture makes this fudge a perfect treat with a cup of chamomile tea before bed. Don’t forget the active ingredient, almond butter – it provides lots of vitamin E for your skin.

    100g almond butter (or any other nut butter)
    100g coconut oil, plus extra for greasing
    50g raw cacao powder
    100g honey
    1 tsp vanilla extract
    pinch sea salt
    50g dried cherries

    Put the nut butter and coconut oil in the food processor and mix for 1 minute or so. Sieve in the raw cacao, then put in the rest of the ingredients (apart from the cherries) and whizz for a few minutes until totally gooey. At this point throw in the cherries and mix with a spoon.

    Scoop out the mixture with a spatula into a coconut oil-greased 24cm baking tin, then put it in the freezer for 30 minutes until firmly set.

    Cut the fudge into bite-size bites with a sharp knife, then pop them back in the fridge.

    This keeps for 2 weeks in the fridge.

    ——————————————————-

    For more on Madeleine Shaw, visit her website www.madeleineshaw.com . For Madeleine’s book, Get The Glow, see Amazon UK.

    Master of The Month | Ella Woodward | Gluten-free Dairy-free Energy Bites

    Master of The Month | Ella Woodward | Gluten-free Dairy-free Energy Bites

    It’s no secret that Ella Woodward, aka Deliciously Ella is one of the leaders of the new generation wellness warriors. The success of her recipe App has spread globally like wild fire, her blog is read by celebrities, her first book isn’t out till next March, but pre-orders are going nuts, she has 220K fans on Instagram (220 THOUSAND!), she’s in every top UK media publication and did I mention that Ella is drop dead gorgeous? Probably didn’t even need to mention that part, but I met her for the first time over lunch at Tanya’s Cafe, no make-up, casual gear, she was effortlessly stunning in every way.

    Meet our October’s Master of the Month…

    Deliciously Ella Woodward - Better Raw - Master of the Month

    DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

    What I eat in a day changes all the time depending on what I’m doing but for breakfast I love porridge as its so cold at the moment! Recently I’ve been having a hot bowl of porridge with almond milk, sliced banana, fresh berries and almond butter – it’s so delicious! In the summer when it’s warmer I like having smoothies for breakfast though.

    I find that lunch varies so much, I’m writing my second cookbook at the moment, which means I’m always recipe testing so lunch is nearly always different. If I’m not trying something new though I’ll have something like a quinoa bowl with mixed veggies or a marinated kale salad with avocado, homemade hummus and seeds.

    For dinner I nearly always have something warm, I love warm dinners. At the moment I’m really into veggie curries and stews. I made an aubergine coconut thai curry last week, which im pretty obsessed with. I also love brown rice pasta with homemade pesto and sautéed green veggies.

    WHAT (OR WHO INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

    I find that feeling awesome is the most inspiring thing to stay healthy! I love waking up every morning feeling energized, positive and happy and that feeling is too amazing to want to compromise on!

    WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

    I love having a positive relationship with food and don’t feel that there’s an area of the way I eat to feel is a weakness. I love dessert but it’s all made of awesome ingredients so I feel great enjoying it!

    MY TOP TIP FOR:

    Improving your diet is… eat more veggies and enjoy your food, it’s so important!

    Staying healthy while travelling is… being prepared, I always travel with a mini travel blender so that I can make smoothies. Plus I bring snacks like trail mix and raw energy bites with me so that I always have something to eat.

    Detoxing is… not something I totally believe it, I think life is about balance and we should aim to nurture our bodies everyday.

    Immunising is… taking care of your self – sleeping well, exercising, meditating and eating nourishing food.

    WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

    That I changed their life, it’s a pretty crazy thing to hear but its so humbling and inspiring to know that you’re truly helping people.

    HOW WOULD YOU LIKE TO BE REMEMBERED?

    As a happy and positive influence in the people I love’s life.

    IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

    From my kitchen I would take my kitchen shelves, they’re made of such beautiful wood and they’re filled with amazing glass jars that I’ve been collecting for years. I sadly don’t have a garden so I wouldn’t take anything from there, but from my house I’d take my photo albums as they’re full of awesome memories. Finally from my bookshelves I’d take the first copy of my book as it’s something that I’m really proud of.

    IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

    I’d invite Kris Carr as she inspired me to change my diet and eat plant based goodness; Jo Tastula, as she’s my favourite yoga teacher, I’ve been doing her online classes for years and they’ve inspired me so much and finally I would invite Gabrielle Bernstein, I love her books on self love so much and would love to meet her. I’d probably serve my aubergine thai curry since I’m so obsessed with it at the moment, plus a marinated kale salad with sweet potatos and some chili beetroot brownies with a coconut glaze!

    WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

    I love mixing raw food and cooked food. There’s so much goodness in raw food so I try to include it in every meal, often I eat fresh berries and bananas in my morning porridge. slices of avocado in my lunch and a kale salad with my dinner – so there’s some raw in everything! I find this gives me amazing energy as it’s such an influx of vitamins and minerals.

    ——————————————————-
    Our Master of The Month shares her favourite raw food recipe…
    THE ULTIMATE GLUTENFREE DAIRYFREE ENERGY BITES
    Makes 15-20 balls
    Deliciously Ella Woodward - energy bites

    1 cup of medjool dates
    3/4 of a cup of almonds
    3/4 of a cup of walnuts or any other nut
    2 tablespoons of chia seeds
    2 tablespoons of ground flax seed
    1 tablespoon of coconut oil
    1 tablespoon of hemp protein powder
    1 tablespoon of raw cacao powder

    -Start by placing the almonds, walnuts, ground flax seed and chia seeds in your food processor. Blend for 1 minute, until the a flour forms and the nuts have crumbled.

    -Then add the remaining ingredients, pitting the dates before adding those. Blend for another minute until a stick dough forms.

    -Use your hands to roll the mixture into little balls, place in a bowl and store in the fridge.

    -Bite and enjoy! Just try not to eat them all at once!

    ——————————————————-

    For more on Ella Woodward, visit www.DeliciouslyElla.com

    To pre-order Deliciously Ella cookbook, go to Amazon for US orders here>> and for UK orders here>>