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Written by Deborah on December 10, 2012 – -
by Joanna Steven
Although you may still be full from Thanksgiving, Hanukkah is being celebrated now and Christmas and New Year’s eve will soon be here. We will be presenting you with a complete raw menu pulling together many raw recipes. Here is the first in the series, starting with appetizers. OK, they’re not the traditional sliced prime rib and green bean casserole recipes, but being a healthy raw vegan isn’t traditional either.
Guacamole is a popular appetizer and this Guacamole and Raw Jalapeno Corn Chip recipe is no exception. You’ll have to start the corn chips a day in advance, but you can whip up the guacamole right before you need it. If you are making it in advance, leave the pit in the middle of the dip and cover it tightly with plastic wrap. Another good appetizer is a raw Walnut Mushroom Pate that makes a great substitute for chopped chicken liver.
If you ever decide to go completely “raw”, you will probably find that you miss eating bread. Raw crackers and chips seem to fill that urge. Also, when eating a salad or a raw soup, these crackers and chips make the meal complete.
In order to make crispy raw chips, crackers, pizza crusts, etc., you will need a dehydrator. Sounds like a big step, but you’ll be surprised how much you’ll use it. Besides making raw chips and crackers, you can use it as an alternative to canning and freezing. When apples are in season, you can use it to dry apple slices. Too many tomatoes? Make sun-dried tomatoes without the sun. Bananas getting too ripe? Make banana chips. Buy too much basil or your basil plant in your garden is starting to bolt? Dry it for use in the winter. You can also dry fruits and vegetables and then throw them in the blender to make fruit and vegetable “powders” which make amazing seasonings. Need raw snacks? Make fruit leathers and trail mixes. Dehydrators are also used to make home-made yogurt.
Guacamole and raw jalapeno corn chips is a great appetizer to serve for guests or to take to a potluck. Sometimes you can just eat it for lunch!
2 medium ripe avocados
1-1/2 to 2 tablespoons of minced red onion
1 packed tablespoon fresh cilantro, chopped
Fresh lime juice from 1/2 of a small lime
1/2 teaspoon sea salt (more or less to taste)
Dash or two cayenne pepper
With a fork, mash avocados in a bowl until fairly smooth. Stir in the rest of the ingredients. If not serving immediately, place one of the avocado pits back in the guacamole and cover well with plastic wrap. Serves 4. Per serving: 116.5 calories, 10.5 g fat, 1.5 g saturated fat, zero g cholesterol, 1.5 g protein, 6.3 g carbohydrates, and 4.5 g of fiber.
5 cups of fresh or frozen corn kernels
1 cup raw walnuts, soaked for at least 6 hours
1/3 cup ground flax seed
1 medium fresh jalapeno, seeds removed if you don’t want too much “heat”
2 tablespoons of fresh lime juice
1 teaspoon sea salt
1/2 teaspoon ground cumin
Run the jalapeno through the chute of a food processor and place chopped jalapeno in a large bowl. (Be careful as the jalapeno going through the food processor can give out some strong fumes which can make you cough). Add corn, walnuts, lime juice, sea salt and cumin to the food processor and blend until smooth. Add blended corn mixture to the large bowl. Add flax seeds and mix well.
Divide the mixture in half and place each half on a Teflex sheet. Spread it out in a rectangle and score it into quarters, then score each quarter into quarters.Score each square into 2 triangles until you have 32 triangles on each Teflex sheet.
Dehydrate at 110 degrees for 8 to 10 hours. Flip over onto a mesh sheet, peel off the Teflex sheet and dry on the mesh sheet for another 8 hours or until dry and crisp. Break each chip apart carefully and serve.
Makes 64 chips or 8 servings. Per 8 chip serving: 202.5 calories, 12.4 g fat, 0.9 g saturated fat, zero g cholesterol, 6.4 g protein, 21.9 g carbohydrates, and 4.5 g of fiber.
The Walnut Mushroom veggie pâté has a rich and meaty taste, and makes a great appetizer for any guest, whether they love to eat meat or avoid it completely. It’s a perfect substitute for chopped chicken liver and pâté du foie gras!)
Compared to pâtés made from chicken or goose liver that contain little or no essential fatty acids while being high in cholesterol, this recipe provides 683 mg of omega 3 and 2,891 mg of omega 6 per tablespoon, and has zero cholesterol. And once you’ve soaked the walnuts, it only takes minutes to prepare.
1 cup raw English walnuts, soaked for 4 hours
1 cup chopped button mushrooms
2 teaspoons Nama Shoyu soy sauce
1 teaspoon garlic, chopped
1 teaspoon fresh thyme
1/8 teaspoon black pepper (more or less to taste)
1 teaspoon extra virgin olive oil
1 tablespoon minced yellow onion
1 tablespoon chopped parsley
Rinse the soaked walnuts and drain well. Put them in a food processor with an S blade together with the mushrooms, Nama Shoyu, garlic, thyme, black pepper and olive oil, and process until smooth, scraping down the sides when needed. Add minced onion and parsley and process briefly. Serve as an appetizer with a whole grain vegan baguette or with raw crackers. It can also be used as a vegan sandwich filling.
Makes 16 servings, 1 tablespoon each. Per serving: 53.1 calories, 5.2 g fat, 0.5 g saturated fat, 0 g cholesterol, 1.3 g protein, 1.3 g carbohydrates, 0.6 g fiber, 683 mg omega 3 and 2,891 mg omega 6 essential fatty acids.
After spending decades as a successful engineering executive at IBM and spending another 9 years as the CEO of Ampro Computer Company in Silicon Valley, Dr. Joanne L. Mumola Williams pursued her PhD in holistic nutrition. Nutrition and health has always been her life-long passion and in 1999 it became her full time mission to help people achieve remarkable health by eating a delicious and nutritious plant-centric diet. From Sebastopol, California, she writes the food blog, www.FoodsForLongLife.com where she shares raw and cooked vegan recipes along with articles on nutrition. She is currently working on her first book which will be published next year.
To learn more about Joanna, access our free online community of thousands of raw food enthusiasts doing their best to raise healthy families and help their kids enjoy a diet rich in fresh fruits and vegetables. You can also interact with Joanna at the Raw Mom Facebook Page!