Get Fresh recipes: raw peach tart & pâté rolls

Yesterday I had the great pleasure of participating in the annual ‘Get Fresh’ event at our local Oasis community garden. The ‘Get Fresh’ event is a local cook off sponsored by Ogden’s Junior League and helps raise awareness about eating healthy and raises money for the Junior Leagues projects including a new pavilion that is being built at the garden where they can host healthy cooking classes.

It was so much fun at last year’s event, eating all the amazing foods,  so when I got an invite to be a guest chef I could barely contain my joy. The  coolest thing about this cook off is that it isn’t a cook off at all, all the foods are raw! The Junior league makes a trip to our local farms and farmer’s market and gathers the freshest foods to display on a huge table.  The chefs can all bring 3 secret ingredients and  then at 3 pm sharp they  gather up as much fresh local goods as they can to prepare some creative raw foods.

Raw foods usually take hours to prepare and sometimes overnight with sprouting or freezing but during this raw foods (un)cook off we only had 1 hour! It was so much fun seeing what all the chefs prepared and I can not wait to get their recipes for everything from watermelon gazpacho to jicama pizza!  As for me, I made raw tart bites and pâté  rolls and as requested I am sharing my recipe with all of you!

Raw peach tart bites (makes 1 pie or 2 dozen pie bites)

What you need

  • 2 cups of flax seeds
  • 1 cup of almonds
  • 1/4 c chia seeds
  • 3 cups of dates (pitted)
  • 4 large peaches
  • water

How to make it

  • put flax, almonds and dates in a blender  a handful at a time and pulse
  • add a tablespoon or 2 of water to help it blend
  • add to a bowl and add chia seeds
  • mix together and let sit while chia absorbs the moisture ( about 30 minutes for full effect)
  • to make a whole tart line a tart pan  in plastic or oil with coconut oil
  • press crust into pie dish firmly
  • slice peaches and arrange on tart, put in freezer for 1 hour before slicing
  • for tart bites grab a tablespoon of crust and roll into a ball squeeze to firm it up
  • slice peaches into cubes
  • press your thumb into ball and but the peach cube into it, yum!

Zucchini Pâté  rolls (makes up to 50)

What you need

  • toothpicks
  • cherry tomatoes
  • several large zucchini
  • 2 bell peppers (red)
  • 4 cups of sunflower seeds
  • 1 bunch of basil
  • 1/4 c olive oil
  • 1/2 white onion
  • 2 cloves of garlic
  • sea salt to taste

How to make it

  • Chop bell peppers and onion
  • Add bell pepper, onion, garlic, basil and olive oil to blender and pulse
  • add sunflower seeds a handful at a time
  • add sea salt to taste
  • using a veggie peeler slice zucchini into thin strips (do not use the center where the seeds are but sale that part for stews or stock  or your chickens!)
  • Add a teaspoon of pâté  to the zucchini strip and roll up
  • use a toothpick to stabilize it and garnish with a cherry tomato

Sesame kale chips & Raw kale salad


I love kale so much, it is so rich and filling and  full of vitamins….it’s kind of like the meat of greens. Kale is an incredibly versatile plant and can be used as a pesto , sauteed  or in stews  but y favorite ways to eat it are raw and as a kale chip.

When eating raw kale it is always best to massage your kale first. I know , I know It sounds a bit weird to be giving your greens a massage but trust me on this. Kale is a  bitter green that is quite tough and to be honest  a little bitter. When you massage your kale you are breaking down the cellulose structure  making it more palatable, easier to chew and easier to digest.

Another awesome thing about kale is that just one cup contains  34 HEALTHY calories and zero fat along with a good portion of fiber. Kale also has a full days worth of vitamin A,C and K  as well as some calcium, magnesium, iron, potassium, phosphorous, copper and magnesium. Whew! Now you can see why I am a bit obsessed with this green so  try out these recipes and get eating!

These 2 recipe are made at the same time  so grab a big bowl!

What you need

  • 2 bunches of kale
  • sesame oil
  • Braggs amino acids or tamari  or soy sauce
  • juice of 1 lemon
  • sesame seeds
  • 2 carrots
  • 1/2 c almonds soaked at least 30 minutes, best if overnight ( Rad why you should soak your almonds HERE)
  • optional , dried cherries

How to make it

  • preheat oven to 175-200 depending on how hot your oven gets. My oven gets too hot so I use the lower temp.
  • separate the kale from the middle vein, this vein is touch and hard to chew
  • rip the kale into chunks and add to the bowl
  • add  sesame oil and soy sauce to taste
  • massage your kale  kind of like kneading bread. You will know it’s done when the green is no longer bitter and it is silky
  • toss with sesame seeds, about 2 tbsp
  • separate kale in half and add  one half to a baking pan and place in teh oven for 20 minutes or so until the edges are crisp, the chips will crisp up more as it cools
  • for the other half add  lemon juice
  • shred carrot and add to salad
  • add drained  soaked almonds, patted dry
  • optional (but it think its awesome) chop up some cherries and toss in as well
  • eat!

Raw vegan pâté & stuffed mushrooms

raw Pâté stuffed mushroomsToday I did a raw foods “culinary art” demo at the Ogden art festival. It was a sweltering day but I had a blast!  The food left the tray as soon as I sat it down which I assume is a good sign and since  everyone was asking for my recipe I though I would share it with all of you.

This raw pâté  is a quick spread and can be used on sandwiches, wraps and even sushi. I like to use it as a dip for my veggies when we are on picnics or on my morning toast. The great thing about this spread is that it last forever…well up to 2 weeks in the fridge but in our house that is practically forever.

During my demo I used the pâté  to stuff some mushrooms  for a quick and easy faux fancy appetizer, everyone can use a little bit of fancy in their lives now and then.


What you need

  • 2 bunches of basil
  • 1 cup Raw sunflower seeds
  • 1/4 c sundried tomatoes
  • 1 red pepper
  • 1/4 olive oil
  • 1/4 c braggs or soy sauce
  • 4 tbsp nutritional yeast
  • 2 tbsp sesame seeds
  • juice of 1 lemon
  • 3 cloves of garlic
  • 20 Mushrooms, if you will not be stuffing them  you only need 5 whole mushrooms

How to make it

  • add sesame seeds, lemon juice  and a tablespoon of olive oil in a food processor and blend until a paste
  • add nutritional yeast, braggs and the rest of the olive oil and blend
  • take stems out of all the mushrooms and add stems to blender, if you are not stuffing mushrooms add 4 whole mushrooms to blender
  • add basil, sundried tomatoes, garlic and sunflower seeds and blend until it is a paste, add a but of water if it is too thick
  • chop red pepper and add to blender and blend just until it’s a bit mixed in.
  • fill mushrooms with pâté  and top with a basil leaf and sunflower seeds

Summer garden gazpacho

summer garden gazpacho

The weather has been warming up and to me that means it’s time to start making gazpacho! I have several recipes I pump out in the summer- Avocado and cucumber, classic tomato and even a coconut and herb soup but my favorite  is my garden gazpacho. This is by far my easiest recipe and at the end of summer when the farmers market is in full gear these ingredients are overflowing in my fridge.

My daughter calls this salsa soup and indeed it does taste like salsa, that may be the reason I adore it so much.  You can make this several ways depending on the texture you want, for a thicker and chunkier soup there are no extra steps but for a thinner and more smooth soup use a food mill. Serve this cold soup with toast  and an avocado spread preferably on the porch and with a tall glass of lemonade!

makes 4 bowls of soup

What you need

  • 2 tomatoes
  • 2 red bell pepper
  • 1 cucumber
  • 1/2 c green onion
  • 1/4 c cilantro
  • 3 cloves of garlic
  • 1 cup water
  • juice of 2 lemons
  • 3 tbsp olive oil
  • 1/2 tsp cayenne pepper
  • salt & pepper to taste

How to make it

  • Peel the cucumber and  place half in the blender with the 2 tomatoes, 1/2 red pepper, green onion, cilantro, ceyenne, juive of lemons and water
  • blend until smooth
  • dice remaining cucumber and  red pepper and add to blender, pulse once or twice just to chop it a bit
  • mix in olive oil and salt & pepper to taste
  • serve cold with toast or croutons!

Healthy magic milk!

BeFunky_GEDC1540.jpgLike most kids my daughter is a chocolate milk  addict.  Whenever she sees it in the store she will beg and plead and bargain for a taste so when we get home I will usually give in and make her a tall glass of  creamy goodness. What she doesn’t know is that all these years if me “giving in” and making her favorite treat have been a lie, I have been making her molasses milk all along.

Molasses milk is one of my favorite treats and it has some great benefits too.  Just 1 tablespoon contains 20% of the daily recommended daily intake for calcium, 22.5% of the daily recommended daily intake for magnesium and almost 40% of the recommended daily intake for iron. Molasses is also an energy booster and some claim it can even help clear up your skin.

For this simple treat I pour milk into mason jars with 2 tablespoons of molasses and let the kiddo go to town shaking the jar up in a ritual we like to call ‘the shake it don’t break it’ shuffle. You  can use any kind of milk, vanilla almond milk is one of my favorites but lately we have been using raw milk from a local farm.

What you need

  • Mason jars (if you want to do the ‘shake it don’t break it’ shuffle) or just cups
  • Straws (its best to use straws when drinking sweet treats so the sugars bypass your kiddos teeth!)
  • 2 tbso molasses per jar
  • milk- I used raw milk from a local farm, raw milk is best so if you can I insist you use it

How to make it

  • Put your raw milk in the jars
  • add molasses
  • Shake it don’t break it!

Raw tabbouleh & hummus


Yesterday I went on TV to cook (or not cook, it was raw foods)  in a studio kitchen for a show called Fresh Living. It was exciting and exhausting and lasted only about 30 seconds but as my husband put it, this is just a stepping stone towards my dream.

On the show I made Raw tabbouleh and raw hummus  and both are super simple recipes and super good for you too.  I made the sprouts using this DIY method HERE  and  in only a few days I was ready to get cooking, or un-cooking rather.

This was such a fun experience being on TV and seeing what goes on behind the scenes and meeting some cool people. I hope I can keep going and keep  doing what I love!  Check out my episode of Fresh Living HERE!


Raw tabbouleh 

  • sprouted quinoa
  • 1 cucumber peeled, seeded and diced
  • 2 tomatoes seeded and diced
  • 1/2 yellow onion finely chopped
  • 1 bunch of parsley finely chopped
  • a few sprigs of mint finely chopped
  • juice of 1 lemon
  • pinch of salt

Mix all ingredients up in a bowl, let sit for 10 minutes to let the flavors soak in


Raw hummus

  • Sprouted garbanzo beans
  • juice of 2 lemons
  • 4 cloves of garlic
  • 4 tbsp sesame seeds
  • 1/4 c oil
  • water as needed

In a food processor add sesame seeds and half the oil until it is a paste (tahini!) add garbanzo beans, lemon,garlic and the rest of the oil and blend until smooth. Add water to loosen it up as needed.

Raw lavender chocolate cream pie

Raw chocolate lavender cream pie

Spring has sprung and lavender is all I crave lately. I have been going to my neighborhood cafe frequently for lavender mocha and lavender Italian sodas galore and the other day I finally remembered to soak some cashews and almonds to make my favorite raw pie.

There is nothing quite like laying on  a blanket under newly green trees with a giant glass of lemon ice water and a slice of cold raw pie, oh spring how I love you.

This pie is quite simple to make and besides  having to soak the nuts overnight it is pretty quick as well. When I make it I usually make it first thing in the morning so I can have it for afternoon picnics or for dessert. Try it with raw banana ice cream mmmmmmmmm!

What you need

  • 1 cup raw almonds
  • 2 c raw cashews
  • 1/2  c raw hazelnuts
  • 1/2 c raw honey
  • 1 cup dates chopped
  • 1/4 c raw cacao powder
  • 3 tbsp coconut oil
  • 2 tbsp dried or fresh lavender
  • 2 tbsp water

How to make it 

  • The night before or at least 3 hours prior soak the almonds and cashews in separate bowls of water, drain when done
  • in a food processor or blender process almonds, hazelnuts  and dates until pasty, the nuts will still be a bit chunky when done
  • press almond “crust”  into a pie pan that has been greased with coconut oil
  • in a food processor or blender puree cashews, honey,lavender,  coconut oil, cacao powder, coconut oil and a couple tbsp water until smooth
  • put puree in pie dish and smooth over
  • tap pie on counter to release air bubbles
  • cover in plastic wrap and put in the freezer for a few hours or overnight.
  • enjoy!

Raw honey & peanut butter protein treat

honey peanut butter protein treats

As a nursing mama it is super important to have a quick and easy protein snack on hand. I spend a lot of time nursing and a most of that time is in a rocking chair far away from the kitchen.  I made this recipe to keep on the table next to me for when I inevitably become ravenously hungry and no one is around to fetch me a snack and I am just to tired to try myself.

Of course the kiddo, the dog and the husband saw my tasty treat and snagged a few and  it quickly became a house favorite. Packed full of protein and yummy raw honey sweetness,  it really does taste like candy but I assure you it is powerful protein magic.  These are quick to make so if you are juggling kids and dishes and giant dogs  you can whip these up in no time, hand over a few to everyone and  get a few moments of peace.

They are great for hikes or post workout , snacking while nursing  or silencing the brood.  They will stay  fresh in the fridge for weeks (or freezer for a cold snack)  so go ahead and double or triple the recipe!

What you need

How to make it

  • mix all ingredients together except cocoa powder
  • roll into balls
  •  put into the freezer for half hour to firm
  • drop half of the balls ( or all if yo love chocolate!)  in a bowl of cocoa powder
  • try not to eat them all in 3 seconds, good luck

Reader requests:green smoothie & jicama, red cabbage salad

This week I’ve had a couple of requests from lovely readers for recipes and just in time since I was in a lunch funk. I’ve been eating peanut butter & honey sandwiches for days and just have not been inspired enough to make anything else but after my dear readers requests I finally made something different.


The first reader request was a green smoothie and I just happened to have a green energy pack from energy first. I admit I was a  bit scared to try this green food pack because of past gag worthy experiences but this one  was delicious; I didn’t taste any of the green superfood, just crisp apple and honey, yum!

What you need

  • 1 granny smith apple peeled and chopped, you can leave peel on for more fiber but the smoothie wont be as smooth
  • 3 c orange juice, I used a heaping spoonful of oj concentrate and 3 cups water
  • 2 tbsp raw honey , you can use regular also but raw contains bee pollen and all the nutritional goodness.
  • 1 pack green energy, optional but at only $1.50 a pack it’s worth trying!
  • 1 c spinach
  • 1 banana

How to make it

  • put it all in a blender and process until  it’s all smooth


Another reader asked me to make a recipe using jicama to satisfy a craving they had and with the spring like weather sticking around a cold jicama salad sounded wonderful. This salad has a ton of cleansing fruits and veggies in it and really fills you up without slowing you down.

My daughter loved it because it was so colorful and I just loved all the flavors. This would be great with fish or grilled chicken but is also great in a big bowl on its own.

What you need

  • half a red cabbage
  • 1 carrot
  • 1/2 a granny smith apple
  • 1/2 jicama
  • 1/2 asian pear
  • handful of spinach
  • 1/4 c dried cranberries
  • sunflower & chia seeds to top
  • 2 tbsp dijon mustard
  • 1 tbsp honey
  • 3 tbsp oil of choice, I used olive oil
  • a bit of water

How to make it

  • mix dijon, honey and oil in a bowl
  • add a bit of water to thin it out
  • chip fruit and cabbage and shred carrots
  • toss in a bowl with honey dijon dressing
  • add cranberries
  • serve over a bowl of spinach
  • top with sunflower & chia seeds

Super food parfait

super food parfait: chia, quinoa, yogurt, cashew butter and more

My friend Shae just came back from a trip to Austin, Texas raving about a frozen yogurt hemp seed amazing parfait concoction. I knew as soon as she described it that I had to have one so I set out to try to make one myself. I didn’t want a sweet dessert but a super food parfait sounded like the perfect breakfast.

The great thing about a parfait is that you can literally put ANYTHING you want into it, whatever you have on hand! I happened to have a ton of  dried fruit, nuts and grains on hand since I just did our monthly shopping haul at Winco.  This was a little labor intensive this first time around since I made home-made coconut whipped cream, frozen banana puree and raw cashew butter from scratch but now that I have them on hand it will go a lot quicker tomorrow and the next day and the next. Yup, this is now my go to breakfast treat and I just can’t get enough.

Here are the ingredients I used but feel free to mix it up anyway you want with different fruits, nuts or grains! Let me know how you made your super food parfait! Next time I am going to try a green parfair by adding some spinach or kale to the banana puree and maybe some  mango when it’s in season!

*The night before or at least 4 hours prior to making this put your bananas and can of coconut milk in the freezer if you are using them

What I used

  • Yogurt- I used Nancy’s  vanilla yogurt
  • 1 can of coconut milk
  • home-made raw cashew butter , just throw some cashews and a tiny bit of water in a food processor, voila!
  • 1 cup quinoa
  • 4 tablespoons chia seeds
  • 1 cup of blueberries, fresh or frozen
  • 2 frozen bananas pureed
  • handful of almonds, crushed
  • a few tablespoons date pieces
  • a few tablespoons dried cranberries

How to make it

  • Cook quinoa with half the can of coconut milk plus 1 cup water and a few tablespoon sweetener of choice, I used honey.
  • when done add chia seeds to quinoa and let cool
  • In an electric mixer ofr with a hand blender whip the rest of the coconut milk with a bit of tapioca powder and honey
  • put it in the freezer until your parfait is complete
  • in a bowl or glass layer the quinoa, yogurt, berries, banana puree, cashew butter and dried fruit
  • top with coconut  whipped cream and crushed almonds
  • Enjoy!