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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Raw vegan almond & zaatar cheese / Fromage cru vegan aux amandes et zaatar

Christmas is around the corner and what a better time to think about a few health recipes to add to all the goodies you will be having. I know it’s not really the time of the year when low-fat dishes are on our mind, but if you are a little concerned with the calorie intake, you can easily swap a few dishes with healthier options. 

I am sharing a beautiful tasty and yummy recipe for a raw vegan almond & zaatar cheese spread. It is rich in protein but low in fat and is simply delicious on crackers, sourdough bread or baguette. 

 

Les fêtes arrivent à grand pas et c’est le bon moment de penser à des recettes saine et facile à réaliser.
Aujourd’hui je vous propose un fromage cru et vegan aux amandes et zaatar, riche en protéines et faible en gras,  délicieux avec du pain ou des crackers. 

 

 

 

 

Raw vegan almond & zaatar cheese
Serves 4
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 cup of almonds (soaked, drained & skin removed)
  2. 1/4 cup of water
  3. 2 TBS of olive oil
  4. 2 TBS of nutritional yeast
  5. 3 TBS of lemon juice
  6. 1 TS of agar agar + 2 TS of water
  7. 1 TS of zaatar (feel free to add more for a stronger taste)
  8. 1 garlic clove
  9. Pinch of salt
Instructions
  1. Soak the almond for 2 hours in hot water, remove the skin. It takes a little time but it is easy.
  2. Place the almonds, garlic,nutritional yeat, lemon juice, zaatar, olive oil, and the salt in a food processor.
  3. Process until smooth
  4. In a small saucepan, add the agar agar and water, stir for 15 seconds, pour the mixture in the food processor. Process again for 1 to 2 minutes
  5. Place a little of olive oil in a ramekins, depending on the size you might need 2 or 3 ramekin.
  6. Pour the mixture and place in the fridge for 2 hours.
  7. Unmold the cheese and place on a plate.
  8. Serve with raw crackers, raw veggies, baguette
Notes
  1. Nutritional yeast is available at Organic food cafe.
  2. I have seen it at lulu supermarket too for about 30 aed
  3. It can be kept for up to two weeks in the fridge and only takes about 10 minutes to prepare and 2 hours to set.
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Fromage cru vegan aux amandes et zaatar
Serves 4
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Prep Time
10 min
Cook Time
2 hr
Prep Time
10 min
Cook Time
2 hr
Ingredients
  1. 1 tasse d'amandes (trempé, peau retirer)
  2. 1/4 tasse d'eau
  3. 2 C a S d'huile d'olive
  4. 2 C a S de levure maltée
  5. 3 C a S de jus de citron
  6. 1 gousse d'ail
  7. 1 C a S de zaatar
  8. 1 C a C d'agar agar + 2 C a c d'eau
  9. Sel, poivre
Instructions
  1. Faire tremper les amandes dans un bol rempli d’eau chaude pendant 2h.
  2. Retirer la peau ( ça prend un peu de temps mais reste facile).
  3. Déposer les amandes, la levure maltée, citron, zaatar, huile d’olive et le sel dans le robot ( utiliser la lame S).
  4. Mélanger le tout pendant 1 minute.
  5. La préparation doit être lisse et homogène.
  6. Dans une petite casserole ajouter l'agar agar avec l’eau, mélanger pendant 15 secondes.
  7. Verser le liquide dans le robot et faire tourner pendant 1 a 2 minutes.
  8. Préparer 2 à 3 ramequins et déposer un peu d’huile d’olive ( le fromage se démoulera plus facilement)
  9. Remplir les ramequins de fromage , déposer dans le frigo et laisser refroidir pendant 2 heures.
  10. Démouler les fromages dans une belle assiette.
Notes
  1. Si vous ne trouvez pas de zaatar, les herbes comme le thym, le romarin ou herbes de provence seront très bien.
  2. Les fromages se gardent 1 semaine au frais
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6 weeks smoothie challenge + butternut & golden paste smoothie bowl recipe

Hello,

My good friend Jean has recently started a 6 weeks challenge where basically you cut off all sugar form, introduce at least one vegetable smoothie per day instead of a meal and do 30 minutes walk 5 days per week.

A litle bit about Jean Charlotte Glen: She is the founder of a popular group on facebook called Natural Alternative Abu Dhabi. She is an Aromatherapist and a reflexologist, she would describe herself as a holistic nutritionist. Jean loves cooking healthy meals and she believes that your medecine is what you eat and which skin care you end up using. She is also currently studying a couselling and life coaching diploma. She is definitely a big inspiration for many of us and she is spending a lots of time on the group helping with making our own skin care products and many more. If you wish to join the group, here is the link to our challenge.

https://www.facebook.com/groups/naturalalternativesabudhabi/

Cutting sugar out  was very easy as I realised that the only sugar I was eating was mainly from fruits and dates.

I decided to cut on dates but keep my fruits intake, mainly fruits with low sugar such as berries, apples, kiwi and grapefruits to name few and reduce the pineapple and mangoes, but i wasn’t loosing weight even after going to the gym for 1hour 30 everyday and eating healthy wasn’t making any difference. So i remembered a friend sending me a smoothie cleanse plan last year. I had a closer look at it and started my own 10 days smoothie cleanse challenge. The cleanse smoothie plan is called JJ Smith 10 days cleanse and can be found online through Amazon.

https://www.amazon.com/10-Day-Green-Smoothie-Cleanse-Smith/dp/1501100106

I have been drinking many and plenty of different smoothies this past month. I have lost 3 kilos in 10 days and I am feeling amazing. I also changed my gym workout plan and introduced varied high Intensity exercises in to it. I am now still keeping to two smoothies per day and a raw or cooked meal dinner meal with the family.

 

I am now going to share few great smoothie recipes that are easy to make and are packed with nutrients, once a week and i hope you will enjoy it 

Love Marilyne ♥

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Butternut and turmeric golden paste smoothie
Serves 1
A delicious smoothie bowl with turmeric golden paste
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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
  2. 1 cup of raw butternut squash
  3. 1 raw carrot
  4. 1 full tea spoon of turmeric golden paste*
  5. 1 to 2 tbs of flax seeds
  6. 1 cup of almond milk
Instructions
  1. Place all the ingredients in a high speed blender and blend until smooth.
  2. Place the mixture in a bowl, the smoothie should be thick and smooth.
  3. Add your favorite toppings
  4. Et voila
Notes
  1. * Turmeric golden paste: i have started using it because of my arthritis symptoms, after 2 weeks of using the paste i have noticed a big difference.
  2. here is a link for more infos about the Golden paste.
  3. http://turmericlife.com.au/turmeric-for-arthritis/
  4. If you don't have the paste you can also add 1/4 tea spoon of turmeric powder and 1 tea spoon of raw cold press coconut oil
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Kolhrabi leave wraps

Hello ♥

I have been so busy lately i didn’t have time to write or post any new recipes.

I got my first delivery from Al Shuwib farm last week and i am so happy about it!!!  so today i would like to write about those beauties ” Kohlrabi”

The health benefits of kohlrabi are amazing it can help to lose weight,  boost the immune system , regulate the metabolism, increase circulation, strengthen bones and improve vision health. Kolrhabi is full of nutrients and minerals like copper, potassium, manganese, iron and calcium. Vitamins such as vitamins C, vitamin A and vitamin K.

Kolhrabi leaves are also  nutritious , the young greens are very flavorful, it has a similar taste to collard greens. The leaves can be steamed, chopped in salads or simply used as bread replacement for the wraps, like you can see on the pictures below.

For the wraps i have used 5 Kohlrabi leaves, added some turmeric white bean hummus, cucumbers, grated carrots and Kolrhabi, but feel free to change any vegetables or dip.

I hope you will like these rolls, they are very easy to make, perfect for pack lunch, family diner or pic nic

 

Love marilyne xxx

 

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Introduction to Raw food workshop Level 1

 

Introduction to raw food level 1 

A workshop designed for those new to the concept of raw food, who would like to change their way of eating. Discover raw cooking techniques, what to store in your kitchen pantry.

Learn how to make healthy and easy recipes, sprout pulses, dehydrate fruit & veg and make your own crackers.

The workshop includes preparation of dishes, making them, tastings, going through nutritional topics, shopping list, and equipment basics. 

A  workshop folder with recipes and all topics covered will give you the confidence to start introducing more raw food into your daily life.

All products used are vegan, organic and where possible locally sourced.

For bookings please send me a message via the blog or at marilyndefer@gmail.com

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Tabouleh salad / Taboulé de légumes crue


We had such a good time in Europe this year. It was great to be surrounded by good friends. Amazing time in Bretagne, Paris, Berlin and London

This tabouleh salad is very easy to prepare, the couscous can be replaced by quinoa or millet (for a GF version)
Eating healthy without spending too much time in the kitchen … It was our summer goal!

Nous avons passé de superbe vacances cette année en Europe. Génial d’être entourée de nos amis.
Et de bons moments avec belle maman au Croisic

Ce petit taboule est facile a préparé, ont peux facilement remplacée le taboule par du quinoa ou du millet (pour une version GF) Manger sainement sans passée trop de temps en cuisine! c’etait le but de l’été.

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Tabouleh salad
Serves 4
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Prep Time
20 min
Cook Time
1 hr
Prep Time
20 min
Cook Time
1 hr
Ingredients
  1. 1 cup of couscous
  2. 1 cup of hot water
  3. 2 tbs of olive oil
  4. half cup of chick peas
  5. 2 to 3 tomatoes (cut in small cubes)
  6. 2 small cucumbers (cut in small cubes)
  7. Shallots
  8. Mint
  9. Parsley
  10. 1 handful of dried raisins
  11. Lemon, olive oil, salt, pepper to taste
Instructions
  1. Place 1 cup of couscous in a bowl, add 2 tbs of olive oil, stir well, add the hot water.
  2. Stir well, set aside for 10 minutes.
  3. Stir again the couscous should be ready. Allow to cool down for 1/2 hour
  4. Cut the tomatoes, cucumber, shallots.
  5. Chop the mint & parsley
  6. Place in a big salad bowl add the couscous.
  7. Drizzle some lemon juice & olive oil, add salt & pepper.
  8. Place in the fridge for 1 hour
  9. et voila Tabouleh salad is ready
Notes
  1. If you want to eat the salad later do not put the lemon juice.
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Taboulé de légume crue
Serves 4
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Prep Time
20 min
Cook Time
1 hr
Prep Time
20 min
Cook Time
1 hr
Ingredients
  1. 1 tasse de couscous
  2. 1 tasse d'eau chaude
  3. 2 c a s d'huile d'olive
  4. 1/2 tasse de poix chiches
  5. 2 tomates (coupé en petit dés)
  6. 2 petits concombres (coupé en petits dés)
  7. Menthe
  8. Persil
  9. Echalotte
  10. 1 poignée de raisins
  11. Jus de citron, huile d'olive, sel et poivre
Instructions
  1. Mettre le couscous dans un bol, y ajoute les 2 cuillères a soupe d'huile d'olive puis l'eau chaude, Remuer légèrement puis laisser reposer pendant 10 minutes.
  2. Une fois le couscous prêt laisser refroidir pendant 1 heure.
  3. Couper les tomates, concombres en petit dés, ciselé la menthe et le persil.
  4. Metter le tout dans un grand bol a salade.
  5. Rajouter le couscous, assaisonner de citron, d'huile d'olive, sel et poivre.
  6. A manger de suite ou laisser reposer dans le refregirateur pendant 1 heure
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Vegan banana pancakes & raw chia/berries jam

I am finally posting the recipe of my 5 ingredients vegan banana pancakes along with my favorite raw jam. The jam is delicious and packed with good things. It can be store for 10 days in the fridge.

So easy and healthy it is a winner at home.

Marilyne xx

 

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Vegan banana pancakes & raw chia /berries jam
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Ingredients
  1. 1 cup of gluten free flour
  2. 1 1/2 cup of almond/rice or oat milk
  3. 1/2 ts of baking powder
  4. Pinch of salt
  5. 2 to 3 bananas
Raw chia/berries jam
  1. 1 cup of berries ( raspberries, blackberries, blueberries)
  2. 2 tbs of blackstrap molasses
  3. 1 to 2 tbs of chia seeds
  4. 1ts of lemon juice
Instructions
  1. Place the bananas and the almond milk in a high speed blender. Blend until smooth.
  2. Place the flour, baking powder and salt in a bowl, pour the flour mixture into the banana mixture.
  3. Preheat a pan with a little coconut or canola oil, pour 3 to 4 tbs of batter on the pan.
  4. Cook for 3 minutes or until the pancakes are golden on both sides.
Raw chia jam
  1. Blend the berries, lemon juice & the molasses in a small chopper or food processor, process until well combined.
  2. Place the mixture in a bowl , add the chia seeds and leave it in the fridge for 1 to 2 hours.
Notes
  1. The jam can be kept up to 10 days in the fridge
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Berries/ banana ice cream

Another easy ice cream recipe this morning ❤️

Easy, low fat, and full of nutrients.

Bananas are a good source of vitamin B6, vitamin C, folate, manganese, potassium, magnesium.

Berries are a excellent source of vitamin C, low in calories, high in fiber and rich of nutrients 

 

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Berries/ banana ice cream
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 3 frozen bananas
  2. 1/2 cup of fresh blueberries
  3. 1/2 cup of strawberries
  4. 1/2 cup of frozen blackberries
  5. 1/2 cup of coconut cream or milk
Instructions
  1. Place all the ingredients in a food processor
  2. Process until smooth
  3. Add any topping of your choice
Notes
  1. Enjoy ❤️
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Roasted butternut squash & lentil soup

It is raining here !!! And I have to say I love it … Enjoying a little bit of coolness before the sun heat us up

This soup is perfect for this weather and will warm you up for sure ♥

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Roasted butternut squash & lentil soup
A creamy roasted butternut squash and lentils soup with a hint of turmeric
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Ingredients
  1. 3 cups of butternut squash (cut in small cubes)
  2. 2 tbs of olive oil
  3. 1 1/2 cup of red lentils
  4. 3 to 4 carrots
  5. 1 onion
  6. 1 garlic clove
  7. 1/2 ts of turmeric
  8. 1/2 cup of nut milk
  9. Salt and pepper to taste
  10. Pinch of cumin
Instructions
  1. Preheat the oven to 180 degrees
  2. Place the butternut squash in a baking tray and toss with 2 tbs of olive oil.
  3. Cook for 25 minutes. Set aside
  4. In a large pot, place the lentils, carrots, onion, garlic, cumin and water. Simmer the soup for 25 minutes, stirring occasionally.
  5. Allow the soup to cool down so you don't burn yourself when blending.
  6. Place all the ingredients in a high speed blender, add the turmeric, salt, pepper and nut milk, blend until smooth.
  7. You might need to add more water or more milk.
Notes
  1. The soup can be kept in the fridge for few days or in a freezer up to 3 months
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