Archive for raw food

beet red cashew dip


I figured it was time for a deliciously vibrant recipe post! Enough with all this pregnancy stuff already…right? Well, rest assured there is more of that coming too, but for the meantime, a little something for everyone!!

This recipe came to me when a friend visited us in the Netherlands all the way from Canada. You Alberta folks may know of a little vegetarian restaurant on Calgary’s 17th Ave called The Coup. If you haven’t been there, you must check it out. They are happy to accommodate all types of food allergies as well, my kind of place! Anyways this recipe comes from the cookbook they put out, and I think it is just divine. Besides, it allows you to do one of my most favorite things – dip veggies into more veggies! Sounds like fun, right? Trust me, it is!

Why should you eat this recipe?

Well I’ll tell you why…because it is chock full of nutrition! You may have guessed by the bright red colour of the beets there is something extra special about them nutritionally. Usually these deep or bright colours represent phytonutrients. Beets contain two phytonutrients called betanin and vulgaxanthin, which are known to be antioxidants, anti-inflammatory and can aid in detoxification. Sadly these nutrients are heat sensitive, so over cooking your beets will diminish their health promoting properties. Luckily for you, this recipe is raw (fewf) and you don’t have to worry about the integrity of these beneficial nutrients. Plus all raw fruits and veggies contain live enzymes to help you digest them!

Another benefit? Beets are high in folate, one of the most important nutrients for the early stages of pregnancy (okay sorry, I had to go there for just one second). This ever important vitamin helps to prevent neural tube defects like spina bifida, so load up on beets prior to conception and during the first 4 weeks of pregnancy.

Well let’s get to it then, it is super easy to make. All you need is a food processor.

Beet Red Cashew Dip – The Coup

1/2 cup soaked raw cashews
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
3 small-med beets (if organic I leave the peels on, it’s up to you though!)
1/4 cup extra virgin olive oil
2 garlic cloves
1 lemon, juiced
salt and pepper to taste

  • Rinse and strain your soaked cashews (even soaking for an hour is better than nothing. This helps to increase digestibility).
  • Place cashews, pumpkin seeds and sunflower seeds into the food processor and process to a fine meal.
  • Chop the raw beets into quarters to ease the load on your food processor (no cooking necessary).
  • Place the rest of the ingredients in the the food processor, leaving the olive oil for last and watching for consistency, you may need a little more or a little less depending on how liquidy you like it, or how big the beets are.
  • Once desired consistency is reached (a touch of water could also be added), scrape this bold coloured dip into a bowl.
  • Consume with chopped fresh veggies, brown rice (or quinoa, or buckwheat) crackers, or use as a spread in a whole grain wrap, on a sandwich, or however you like!

I hope you enjoy it as much as we do! It has become another staple in our household.

death by chocolate

Chocolate Spirulina Balls

If I could choose the method by which I leave this earth, it would be to feed me these little bites of chocolate goodness until my body literally explodes and my veins are oozing with raw cacao and spirulina. Ok, perhaps that is taking it a tad too far, but these delights are my weakness, my death bed last supper, my ultimate craving. The combination of sweet, salty and chocolatey goodness always leaves my mouth watering for more…and it actually has algae in it! Yeah, only a nutrition nerd like me wants algae on their death bed, but just you wait and try it before you judge!!

I am not opposed to sweets, IF they are homemade and packed with raw superfoods, as this recipe is. Of course it is best not to overdo anything sweet, but there is nothing wrong with indulgence of this sort.

The sweets best to avoid are anything made with white refined sugar and flour…so that eliminates most of what you would find at any cafe, bakery or regular grocery store, ugh! Good thing you have a resource in which to refer to when making your own sweet treats…I mean me of course!

Ok, let’s get to the goods! The original recipe is from David Wolfe’s Superfoods book, but I have made a few optional, yet delicious additions. I hope you enjoy as much as I do!

Spirulina & Chocolate Balls
David Wolfe – SUPERFOODS adapted by Samantha Peris, Holistic Nutritionist

Always choose organic ingredients, when possible.

  • ¼ cup hempseed
  • ½ cup raw cacao powder
  • 1-2 tbsp spirulina
  • 3 tbsp virgin coconut oil
  • 2 tbsp raw honey
  • 1 pinch celtic sea salt or Himalayan rock salt, finely ground (this is a must…the saltiness is divine)

Optional (any or all!)

  • 1 vanilla bean or 1 tsp vanilla bean powder
  • 2 tbsp organic nut/seed butter
  • 2 tbsp goji berries
  • 2 tbsp coconut flakes

Mix all ingredients in a food processor, roll into 1” balls and freeze for 15 min then enjoy. Store in freezer for optimal freshness.

Then if you are feeling extra motivated, you can turn these superfood balls into:

Superfood Energy Bars

  • ingredients from above
  • ¼ cup whole buckwheat (soaked and rinsed)
  • ¼ – ½ cup oat flakes
  • ¼ cup goji berries
  • 2 tbsp hemp protein
  • ¼ cup nuts & seeds of choice

Just add the rest of the ingredients to the food processor (before rolling them into balls). For the bars you can press the mixture into a lightly greased (coconut oil) square glass pan or use parchment paper. Then freeze, cut into bars and enjoy on a hike or as a mid-day snack.


SUPERFOOD PROPERTIES (more info on my fave superfoods here)

  • Spirulina – 1 tsp = Antioxidants in 2-3 servings of vegetables, 70% protein, great for everyone!!
  • Goji Berries – 18 amino acids, 21 trace minerals, antioxidant. Add to trail mixes, breakfasts, tea, water (for flavour), smoothies, desserts
  • Raw Cacao – ORAC 620-955(14x flavanoids in red wine, 21x AO’s in Green Tea), high in Magnesium, in 28 grams there is 314% RDA of Iron. Commercial chocolate processed in temperatures up to 150C – destroying nutrients
  • Hemp seeds – high in omega 3’s, absorbable source of protein, complete protein, immune enhancing
  • Coconut oil – immune boosting, antiviral, metabolism boosting, great for cooking!


a baby shower hit


Last weekend was my best friend’s baby shower and my job was to bring hummus, guacamole and raw chocolate of course (I am pretty much not allowed to leave home without it). However being a procrastinator, I went to the grocery store on the morning of the shower, and surprise surprise there were no ripe avocados. So I had to get creative! I had been experimenting with raw food nut pates and was obsessed with a sun-dried tomato & cashew recipe, but I wanted to try something new: a pistachio pate! It was definitely a hit, and since the shower I have been bombarded with several texts and emails for the recipe. So here it is!

Awesome Pistachio Pate
The Complete Book of Raw Food

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