Tuesday, 27 March 2012

3 Day All Raw Vegan Challenge - Recipes.

Shopping List:
Fresh Produce: Watermelon, Strawberries, Pineapple, Bananas, Fresh Dates, Oranges, Fresh or frozen Berries, Fresh Mint, Lemons, Salad Greens and Baby Spinach/Silverbeet/Other smoothie greens, bag of carrots, 2-4 zucchinis, tomatoes, celery, cucumbers, beetroot, green apple, 1/4 wombok cabagge, red capsicum, onions, spring onion/shallot, garlic, bean sprouts, parsley, other salad vegetables and vegetables for crudites/dipping sticks as desired.
Dry/Bottled Goods: 200g raw almonds, 200g raw cashews, 200g raw macadamia's, 60-100g sesame seeds, small jar pitted kalamata olives, 100-200g semi dried tomatoes, apple cider vinegar, cold pressed olive oil, cold pressed grapeseed oil, nama shoyu (or tamari, or gluten free soy sauce), agave nectar or stevia or other sweetener.
Optional extras: Raw Cacao (from health food store or some good supermarkets), Maca Powder (health food store), Chia Seeds.

Notes: For smoothies, I always blend with a small amount of water and 6-8 cubes of ice on speed 9 for 1 minute. If you feel the smoothies aren't filling enough, simply add in a teaspoon or two of chia seeds - this really makes them super filling and they will keep you going for longer. Each Morning: Drink a large glass of water (300ml minimum) with a squeeze of lemon juice. This will allow your digestion to wake up and get moving prior to your smoothie. Try to drink at least 2L of water per day to keep hydrated and aid your digestion.

Night before day 1: Soak a small handful of almonds in one bowl of water, and a small handful of cashews in another bowl in the fridge overnight. When ready to use them, simply drain off the soak water and rinse them if desired.

Day 1:
Breakfast: Smoothie of Watermelon, strawberries, pineapple and silverbeet (or baby spinach).
Morning Tea: Smoothie of 2 bananas, strawberries, 1 fresh date, and the soaked and drained almonds.
Lunch: Zucchini noodles with Macadamia Pesto (add 100g of water to the recipe to make a pasta sauce consistency), olives and fresh tomatoes.

* To make zucchini noodles use a vegetable spiraliser, if you don't have one, just peel using a vegetable peeler into long strips. Or you could simply chop the zucchini in your TMX on speed 4 for about 5 seconds to make it into a coleslaw type consistency, this also tastes quite nice.
Afternoon Tea: Smoothie of 1 banana, 2 fresh dates, a large bunch of silverbeet or other greens, and the soaked and drained cashews.
Dinner: Large garden salad with Capsicum and Semi-dried tomato dressing.

Capsicum and Semi-dried tomato dip and dressing Recipe*:
Take 1 clove of garlic and mince on speed 7 for 3 seconds.
Add remaining ingredients: 100g semi-dried tomatoes, 1/2 a red capsicum (deseeded and quartered), 120g raw cashews, 20g apple cider vinegar, 20g cold pressed extra virgin olive oil. Lock lid into place and pulse on turbo for 2-3 times until a chunky consistency is reached. Set aside half of this mixture as a dip to use in the following days.
With the remainder of the mixture, add 50g more olive oil, and the juice from 1-2 lemons (depending on how tart you like your dressing) with 100g water, and blend all ingredients on speed 6 for 10-20 seconds (depending on the consistency you like).

* This recipe is inspired by the Thermomix Capsicum and Sundried Tomato Dip and dressing from the Varoma Demonstration Recipe Cards.

Night before Day 2: Soak a large handful of cashews in a bowl of water in the fridge over night (for use in two smoothies tomorrow).

Day 2:
Breakfast: Smoothie of watermelon, pineapple, orange and baby spinach.

Morning Tea: Smoothie of 2 bananas, 1 fresh date, a handful of berries, handful of cashews, and baby spinach.
Lunch: Crudites (vegetable sticks) with pesto sauce (leftover from yesterdays lunch) and capsicum and semi dried tomato dip (leftover from yesterdays dinner). I used broccoli, cucumber, zucchini and carrot for mine, but use whatever crunchy vegetables you like! :D

Afternoon Tea: Smoothie of 2 bananas, handful of cashews, 1 fresh date and a big bunch of Ceylon spinach.
Dinner: (this night I didn't actually eat dinner, so here is a suggestion or two) Crunchy salad with sunflower seeds and pepitas sprinkled on top(or other seeds), dressed with fresh squeezed lemon juice and cold pressed olive oil. More crudites with dips. Another green smoothie. Or have some ice-cream for dinner: freeze 2-3 bananas, and then whiz JUST the bananas in your TMX on speed 10 for 1 minute for a creamy ice-cream. Or make a soup from a few vegetables, with a handful of nuts thrown in for creaminess, some fresh herbs and a little salt or nama shoyu, first blend the ingredients with a little water on speed 9 for 1 minute, to turn it into soup, then set your TMX to 37 degrees, speed 6, for 3 minutes.

Day 3:
Breakfast: Smoothie of pineapple, orange, mint and ceylon spinach.
Morning Tea: Smoothie of 1-2 banans, 1/2 cup berries, ceylon spinach, 1 date, 1-2 tsp cacao, and 1/2 tsp maca. (Add chia seeds to make it more filling if desired)
Lunch: TMX Beetroot Salad (200g Beetroot, 1 green apple, 1 m-l carrot, a handful of parsley, 20g cold pressed olive oil, and lemon juice to taste, chopped on speed 4-5 for 5 seconds.) Celery sticks with Capsicum and Semi-dried tomato dip from Day 1.
Dinner: Asian style salad with Sesame Soy Dressing: First make the dressing according to this recipe, take out and store half the dressing, and leave half the dressing in the TMX. To make the salad, place large sections of wombok, with quartered red capsicum, shallots and a handful of bean sprouts in your TMX, on top of the dressing, and chop on speed 4-5 for 5 seconds or until your desired consistency is reached. Then lay some fresh salad greens onto a large plate, and place this mixture on top of them in the centre of the plate. Garnish with a little more red caspicum and shallots.

*Note: I can't eat cabbage as it gives my baby a stomach ache so the base of MY salad is bean sprouts instead of the wombok, but its much nicer with wombok, also my grocery store was out of red caspsicum so I had to use yellow.

Dessert: Smoothie of 1-2 bananas, 2 fresh dates, a handful of cashews, 2 tsp of cacao.

I hope this helps you plan your days, this is just what I did for my three days, of course you may want to vary this, and there are some great recipes all over the internet for lovely raw dishes. I like to keep things pretty simple and keep a stock of things in the fridge like the pesto and another dip or pate or two so there's always something on hand to grab without having to go to a lot of trouble.

Please let me know if you want any more information or advice! Tell me how you're finding it - remember you have to let me know ONCE YOU"VE COMPLETED THE CHALLENGE in order to go into the draw to win the DVD's or my ebook!

Love and Health, B xxx


  1. Thanks so much for sharing! This post is very inspirational, and I will definitely have a go of adding these recipes to my menu plan. You show that including more raw options doesn't have to be hard!

    On a side note, will your smoothie recipes be included in your ebook?

    Thanks again! :)

    1. Hi Louisa sorry for the delayed response! I was away on holiday! Yes the ebook is going to be JUST green smoothies, the whole thing will be a dedicated green smoothie ebook, so watch this space :D xx