Beetroot & red cabbage smoothie

I will be sipping on this beautiful & colorful smoothie all morning 😍

I have a 500ml or 1 liter smoothie everyday, sometimes twice per day, i use a big glass jar and pour it into a glass when needed.take your time, enjoy your food and try to masticate and chew while having your smoothie or cold press juices, . I would recommend at least 30 minutes to drink a smoothie.

Here is a simple smoothie recipe, i have added a banana but if you are doing Jean’s NAAD 6 weeks challenge, remove the banana and add more veggies.

if you need more inpsiration on daily smoothies, vegan & raw food recipes, check out my Instagram and FB group

 Instagram : _healthy_kitchen_   https://www.instagram.com/_healthy_kitchen_/

 Face book group: https://www.facebook.com/groups/422457211286599/

 

 

Beetroot & red cabbage smoothie
Serves 1
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 frozen banana (optional) or any other vegetables
  2. 1 beetroot
  3. 2 cups of red cabbage
  4. 2 handfuls of spinach
  5. 1 liter of water
  6. Flax seeds
Instructions
  1. Place all the ingredients in a high speed blender.
  2. Blend until smooth
Notes
  1. If you have a nutribullet it will be difficult to add 1 liter of water, just fill up the nutribullet jar as much as you can, blend for 1 to 2 minutes, pour the smoothie in a big glass jar, add the rest of the water and stir well
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Raw cacao truffles/ Truffes de cacao cru

This is my last recipe before christmas and believe me those raw truffles are very tasty, it can be a nice homemade present too.

I have decided this year I would me making my own chocolates and not buy any of industrial sweets during the festive season.

These raw chocolate balls are made with three ingredients only. Simple, healthy and wholesome. I would recommend using organic or natural dates with no added sugar or syrup to ensure the raw balls do not become too sweet and too sticky.

 

Cette recette sera la dernière jusque noël et croyez moi ces petites truffes aux chocolat sont un vrai délice.

J’ai decidé cette année de ne pas acheter de chocolats industriels mais de les faire moi meme, surtout pendant cette periode de fêtes. 

Juste 3 ingrédients pour réaliser ces truffes aux chocolat, simples et délicieuses. Déposer les truffes dans un bocal en verre pour un cadeau fait maison 

Je recommende d’utiliser des dattes de bonne qualité, sans sucre ajouté ou de sirop pour être sur que ça ne sois pas trop sucré

 

 

Raw chocolate truffles
Serves 4
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Ingredients
  1. 1 cup of pecan nuts
  2. 2 cups of medjool dates
  3. 3 to 4 TBS of raw cacao + extra for the coating
  4. Cinamon (optional)
Instructions
  1. Place the pecan nuts in a food processor. Process until finely ground
  2. Add the medjool dates little by little and process again for 2 minutes.
  3. Add the cacao, process again.
  4. You can add a pinch of salt and cinamon if you wish
  5. Process until you get a dough.
  6. Once you get a dough scoop one spoon and roll it into a ball.
  7. Make the balls and roll it into raw cacao
  8. Place in the freezer for 30 minutes or the fridge for 2 hours
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Truffes de chocolat cru
Serves 4
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Ingredients
  1. 1 tasse de noix de pecans
  2. 2 tasse de dattes (medjool de préférence)
  3. 3 à 4 C a S de cacao cru
  4. Pinch de canelle (facultatif)
Instructions
  1. Déposer les noix de pecans dans un robot (utiliser la lame S). Mixer pour obtenir une texture poudreuse.
  2. Ajouter les dattes petit à petit et continuer à mixé.
  3. Ajouter le cacao cru et mixer encore pendant 2 minutes jusqu'à ce que le tout soit homogène et se Tienne ensemble.
  4. Former des boules avec une cuillère a soupe.
  5. Recouvrir les boules de cacao cru.
  6. Deposer dans le frigo pendant 2 heures ou 30 minutes dans le freezer
  7. Et voila xxx
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Easy kale salad with molasses marinade

If you know me by now you will notice how crazy i am with kale. One of my favorite way of using kale is to make salads, you can marinate the kale in differents ways and add anything you like.
Few days ago i tried a molasse based dressing… So delicious 
Blackstrap molasses is a very healthy sweetener, a  good source of iron.
Two tablespoons of blackstrap contain 13.2 percent of our RDI of iron, which our bodies need to carry oxygen to our blood cells. People who are anemic (including pregnant women) will greatly benefit from consuming 1-2 tablespoons of blackstrap molasses per day.

This salad is very easy to make and perfect for pack lunch. 

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Easy kale salad with molasses marinade
Easy kale salad with a delicious molasse marinade
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 bunch of kale (washed, ribs removed, finely chopped)
  2. 2 cups of red cabbage (finely chopped)
  3. 2 peppers (cut in small cubes)
  4. 1 shallot (finely chopped)
  5. 1/2 cup of almond flakes
  6. Edible flowers
Molasse dressing
  1. 2 tbs of olive oil
  2. 2 tbs of aplle cider vinegar
  3. 1tbs of molasses
  4. 1 garlic clove
  5. 1 tbs of tamari sauce
  6. 1/2 cup of water
Instructions
  1. To make the marinade, place all the ingredients in a small blender. Blend until smooth.
  2. Remove the ribs of the kale and wash it. put half of the marinade and the kale in a bowl.
  3. Massage gently with your hands.
  4. Set aside for 1 hour.
  5. Add the peppers, shallots and red cabbage,stir well.
  6. Preheat a pan, place the almond flakes for 3 minutes
  7. Add the almonds to the salad and enjoy.
Notes
  1. The salad will last for 1 full day. so it is perfect for pack lunch
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Buckwheat & kale tabouleh

I have started this 12 weeks gym programme and I am always hungry !! I came up with this easy  “Buckwheat & kale tabouleh recipe. Full of nutrients and easy to prepare. It can be made in advance and will last for few days. 

I can guarantee that you will not be hungry for a little while after eating the taboule ♥

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Buckwheat & kale tabouleh
Serves 4
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 Bunch of kale (rib removed)
  2. 4 tomatoes (chop in small cubes)
  3. 1 yellow pepper (chop in cubes)
  4. 1 shallot (finely chopped)
  5. 1 cup of sprouted chick peas
  6. 1 cup of buckwheat (soaked for 8hours and dehydrated for 1 to 2 hours)
  7. 1 lemon (the juice of one lemon)
  8. 2 tbs of olive oil
Instructions
  1. Place the kale in a food processor with the S blade
  2. Process until the kale is finely chopped
  3. Place the kale in a bowl, add the lemon juice and olive oil, massage gently
  4. Add the tomatoes, yellow pepper, shallots, sprouted chick peas and the buckwheat
  5. Stir well and serve
Notes
  1. The taboule can be kept in the fridge up to 3 days
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Raw food workshop february 2016

A big thank you to Anne – Sophie, Lila, Nirmala, Samidha, Monika, Helena, Leah and Cynthia for coming to my raw food workshop last week.

I truly enjoyed meeting great people, the good vibes and learning new things.

Watch this spacce for my next workshop: Food & pack lunches for kids… Sometimes in March 

Marilyne xx

 

 

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Fresh summer rolls

Fresh summer rolls are perfect for any occasions: snack, lunch, dinner. You can prepare a big platter of your favourite fillings and let everyone make they own rolls; dipped in the vinaigrette fat free Tibet (recipe from crudessence) or almond butter sauce, it is simply delicious.  When I don’t feel like cooking, this is my go to dish, easy to make, ready in a few minutes and a fun meal for the whole family. 

The rice paper can usually be found in most supermarkets in Abu Dhabi, a good item to stock up on during a shopping trip. 

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Fresh Summer rolls
Serves 10
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Ingredients
  1. 1 pack of rice papers
  2. 2 cups of grated carrots
  3. 2 cups of grated beetroots
  4. 3 to 4 small cucumbers finely sliced
  5. 1 red or yellow pepper finely sliced
  6. 1 to 2 cups of sprouts
  7. 1 avocado finely sliced
  8. Leafy greens (romaine lettuce, spinach, flat kale)
  9. Mint
  10. Spring onions
Instructions
  1. Place the vegetables in a big platter
  2. Fill up a large bowl of hot water ( i used a large skillet pan)
  3. Dip the rice paper sheet in the water for few seconds, remove and allow it to drip over the bowl a Few seconds to remove the excess water.
  4. Place the rice paper on a flat surface, add your ingredients starting from the edge of the wrap closest to you.
  5. Start rolling away from you and tuck in your filling toward you to keep the roll tight. Fold the edge when you reach the middle of the wrap.
Notes
  1. Et voila! the summer rolls are ready. So easy and delicious
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Salads in a jar

Busy during the week? No time to prepare something healthy? I really recommend to try these “salad in a jar” . They are easy to make. Fun to prepare in advance. 

Here you will find a mix of tomatoes, cucumber, sprouts and corn but feel free to play with the veggies, add anything you like or anything you have! Make it bigger too.
The glass jars (WRECK) are available at Tchibo.

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Salad in a jar
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 1 to 2 raw corn ( or 1 small cooked jar of corn )
  2. 4 small cucumbers
  3. 10 cherry tomatoes
  4. Sprouts of your choice
  5. 1 kale leave (optional)
Dressing
  1. 1/2 zucchini
  2. 1 garlic clove
  3. 3 small date
  4. 2tbs of lemon
  5. 2 tbs of olive oil
  6. pinch of salt
Tahini and zuchini dressing
  1. Place all the ingedients in a small blender. Blend until smooth.
Salad toppings
  1. Chop the tomatoes and cucumbers
  2. Strip the corn cobs with a knife.
  3. Place 2 to 4 tbs of dressing at the bottom of the jar
  4. add the cucumbers, tomatoes, sprouts & corn.
  5. Screw the lids on the jar. Place in the fridge up to 4 days
  6. When ready to eat, shake the salad and enjoy
Notes
  1. If you prefer the salad without the dressing, it is perfectly ok.
  2. If you add the dressing, it will have to be at the bottom, then you add hard vegetables, cooked grains and finish by leafy greens.
  3. You can play with the veggies and add anything you have in the fridge. Make it bigger too.
  4. The jar are available at Tchibo at the moment
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Raw buckwheat & sprouts salad, Tahini & miso dressing

This salad is full of goodness: raw, fresh and gluten free, it will give you a good energy boost.

I was going to have this very nice lunch with my lentils sprouts when i broke the germinating sprouting jar! No need to tell how upset i was. 

I bought a new and bigger one a few days earlier from Rawbites.ae and got some seeds at the same time. Radish lentils and quinoa. But if you don’t have a sprouting jar or do not have time you can find some sprouted alfalfa in few supermarkets such as Lulu, Waitrose or Carrefour in Abu Dhabi.

The nutrients you get from sprouts are amazing. The peppery taste of the radish seed is mild, a perfect choice for salads. Quinoa is high in protein, phosphorus, calcium, iron, magnesium, potassium, copper & zinc.Lentils are rich in iron, magnesium, sodium, phosphorias, zinc, vitamins A, B12, B2, B6, E and C; It is also a very good source of proteins.

Buckwheat is not a grain but actually a fruit seed. Perfect for people who are sensitive to wheat or other gluten products. It is also a very good source of manganese , it contains magnesium and copper.

I hope you will enjoy this salad as much as i did. It is a great way to introduce more raw food in a daily routine.

Marilyne xx

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Raw buckwheat & sprouts salad, tahini & miso dressing
Serves 2
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Total Time
15 min
Total Time
15 min
Ingredients
  1. Raw buckwheat salad
  2. 1 cup of raw buckwheat groats (soaked overnight, drained and rinsed)
  3. 10 cherries tomatoes
  4. 2 small cucumbers
  5. 10 or less kalamata olives
  6. 1 cup of kale or spinach
  7. 1 cup of red cabbage
  8. 1 cup of sprouts of your choice
  9. Salt and pepper to taste
  10. Tahini & miso dressing
  11. 3 tbs of organic tahini
  12. 1/2 cup of water
  13. 1tbs of miso paste
  14. 2 tbs of lemon juice
  15. 1 garlic clove
  16. Salt & pepper to taste
  17. Sesame seeds (garnish)
Instructions
  1. Soak the buckwheat groats overnight or at least for 8 hours
  2. The next day rinse the buckwheat groats, place in a salad bowl, add the lemon juice and stir well.
  3. Chop the kale, tomatoes, cucumbers, red cabbage, add it into the salad bowl, with the sprouts and olives.
  4. To make the tahini & miso dressing, place all the ingredients in a small blender. Blend until smooth.
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zucchini zoodle, coconut & orange dressing

I love zucchini noodles, it’s versatile and fresh, and by playing around with the sauce it never gets boring. One my favourite of the moment is a mix of coconut and pomegrenate: I scrap some fresh coconut, then blend it with an orange, fresh ginger, flaxseed and some garlic. The pomegrenate gives this dish a sweet flavour and the olives add a sour taste, the result is very tasty. 

 

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zucchini zoodles & coconut, orange dressing
Serves 2
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 2 or 3 green or yellow zucchinis
  2. 10 black olives
  3. 1 pomegrenate (seeded)
  4. Half of cucumber (chopped in small cubes)
  5. Half red onion
  6. Slice of orange (garnish)
Coconut sauce
  1. 1 to 2 coconut meat
  2. 1 orange
  3. 1 thumb of ginger
  4. 2 tbs of coconut water
  5. 1 garlic clove
  6. 1 ts of flax seed
  7. salt & pepper to taste
Instructions
  1. Use a spiruliser or a julienne to make zucchini ribbons.
  2. Chop the onions and cucumber, place all the ingredients in a big salad bowl.
  3. To make the dressing place the coconut meat,orange, flax seed, ginger, garlic and coconut water in a blender, blend until smooth.
  4. Pour the dressing over the noodles, stir and enjoy
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Raw okra salad

I visited Shuwib farm recently and got a batch of okra. I usually cook it in my curries, but as I am eating more raw food these days, I wanted to give raw okra a try. The result is delicious, its a winner in the health department: full of nutrients, rich in fibre, folate, vitamin A, C and K, it also helps regulate blood pressure and can help with anemia problems. 

I would recommend brushing the okra instead of clean it with water. If it is very dirty, after brushing it and use a humid towel to clean it with swift movements. In contact with water the okra releases mucilage and becomes slimy, so not ideal for a raw salad.
 

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Raw okra salad & avocado dressing
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 2 cups of lettuce of your choice
  2. 1/2 chopped red onion or shallot
  3. 5 okra cut in slices
  4. 1 small cucumber cut in cubes
  5. 1 carrot (Use a spirilizer or a julienne to make the ribbons)
Avocado sauce
  1. 1 ripe avocado
  2. juice of 1 lime
  3. 2tbs of olive oil
  4. 2tbs of apple cider vinegar
  5. 1 crushed garlic
  6. salt & pepper to taste
Instructions
  1. Brush the okra, prepare the rest of the vegetables and place everything in a big salad bowl.
  2. Place the avocado, olive oil, lime, apple cider vinegar garlic, salt & pepper in a blender. Mix until smooth.
  3. Mix the sauce with the salad and serve immediately.
Notes
  1. If you wish to serve the salad a bit later, keep the dressing on the side.
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