Tag Archives: vegetables

Healthy Coleslaw w/Avocado Dressing (Raw Vegan)

Raw Vegan Avocado Coleslaw

Growing up in Florida, I remember having many varieties of coleslaw served at summer cookouts and birthday parties. I use the term, “summer” loosely, of course. It feels like summer here for 6 months out of the year, so we had coleslaw at Memorial Day and Labor Day cookouts as well. 

Now that “summer” is creeping up on us down here in the southeast US, I thought it would be nice to put together a lighter and healthier version of the traditional mayo and sugar-laden coleslaw dish.

My recipe uses Napa cabbage instead of regular green cabbage. Napa cabbage has a more delicate texture and flavor, and it has a higher concentration of folate than other varieties of cabbage. I have also added some scallions for a little extra texture and flavor. 

For the coleslaw dressing, I chose to use ripe avocados to create a creamy base instead of mayonnaise. This recipe is entirely free of eggs or dairy, so it won’t turn rotten if you have it outside for a picnic. I also used a garlic-infused raw ACV (apple cider vinegar) that resulted from from fermenting some raw garlic in the ACV for 8 weeks (and still counting), and a small amount of low glycemic raw unrefined coconut sugar.

Sources:

Raw Vegan Avocado Coleslaw
Serves 2
A healthy alternative to a traditional coleslaw, this recipe uses no egg, no dairy, and no refined sugars.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Slaw Ingredients
  1. 4 cups Napa cabbage, chopped
  2. 1 cup shredded carrot
  3. 2 stalks scallion, chopped
Dressing Ingredients
  1. 2 ripe avocados
  2. 1 cup water
  3. 1/2 cup garlic infused raw apple cider vinegar (sub: plain ACV + 2 tsp garlic powder)
  4. 2TB extra virgin olive oil
  5. 2 tsp mustard powder
  6. 1 tsp celery seed
  7. 1/2 tsp sea salt (or to taste)
  8. 1/2 tsp fresh ground pepper (or to taste)
  9. 2 TB raw coconut sugar (I like this one, as it is unrefined and low glycemic: Coconut Secret Coconut Crystals - Raw Coconut Sugar)
Instructions
  1. Mix shopped vegetables for the slaw in a large mixing bowl.
  2. Add all dressing ingredients to a high speed blender, such as a Vitamix
  3. Mix dressing into slaw
Notes
  1. Serves 2 as a meal or 4 as a side dish
  2. I am planning to experiment with a sunflower seed base as well, for those who may be turned off by the green color of the avocado, but I think it imparts a nice creamy texture.
  3. I used Napa cabbage here instead of regular cabbage because I like the softer texture than regular cabbage.
A Taste of Two Plates http://tasteoftwoplates.com/

Thai Yellow Curry with Vegetables – Vegan, Mostly Raw

Although I eat a large amount of raw food, one of my guilty pleasures is yellow curry from a Thai restaurant that is within walking distance from my home. I’ve really been wanting an alternative that I can make at home with no white rice, and all or mostly all raw ingredients. I think I’ve finally come up with a rich and flavorful version that does the trick. It even filled up my omnivore husband, as he could not finish his plate. 

spiralized zucchini noodles

Zucchini noodles, before being mixed with the other vegetables and softened with a bit of sea salt. It is ready for the yellow curry sauce!

Instead of rice, I opted for zucchini noodles, thinly sliced vegetables, and fresh herbs. It gave the yellow curry dish great texture and a lot of color. The only non-raw ingredient in this recipe is flake coconut, which I blended into the sauce to give it a deeper and richer coconut flavor. If you would like the dish to be completely raw, simply substitute an equivalent amount of fresh coconut meat instead. 

Raw Vegan Thai Yellow Curry with Vegetables
Serves 4
This is a flavorful and healthy mostly raw vegan version of Thai yellow curry with vegetables.
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
Vegetable Ingredients
  1. 1 zucchini, cut into noodles using a spiral cutter or a julienne peeler (I like the Paderno Tri-Blade Spiral Vegetable Slicer
  2. 2 cups napa cabbage, shredded into thin strips
  3. 1/2 cup finely chopped onion
  4. 1 cup finely shredded carrot (do it quickly with a food processor)
  5. 1/4 tsp salt (to soften)
  6. 1/4 cup thinly sliced basil leaves
  7. 1/4 cup chopped cilantro
Yellow Curry Sauce Ingredients
  1. 2 cups coconut water
  2. 1 cup fresh coconut meat (buy it frozen to save time and not chop coconuts)
  3. 1 cup shredded coconut (I like Tropical Traditions Organic Coconut Flakes)
  4. 1/4 cup coconut aminos (or 2TB tamari)
  5. Juice of 1/2 lemon
  6. 1/2 tsp ginger
  7. 1 tsp granulated garlic (probiotic upgrade: 1 clove pickled/fermented garlic)
  8. 1/4 tsp white pepper
  9. 1-2 TB yellow curry powder (start with 1TB and then add 1 tsp at a time until desired strength is reached)
Garnish
  1. Basil and lime
Vegetable Instructions
  1. Spiral cut the zucchini
  2. Finely slice the cabbage
  3. Shred the carrots
  4. Finely chop the onion
  5. Thinly slice the basil
  6. Chop the cilantro
  7. Add vegetables to a medium sized mixing bowl and toss in 1/4 tsp salt. Mix with your hands and let it sit for about 15 minutes. This will cause the vegetables to soften to noodle consistency and release some juices.
Sauce Instructions
  1. While the vegetables are softening, add all of the curry sauce ingredients to a high speed blender except the yellow curry powder. You will need a high speed blender, like a Vitamix, in order to blend it to a smooth consistency.
  2. Depending on how strong you want the curry flavor to be, add only 2 tsp of the curry powder to start and taste it. If you want it to be stronger, add 1 tsp at a time until you are satisfied with the flavor).
Assembly Options
  1. Add a little curry sauce to the bottom of a shallow bowl and stack vegetables on top
  2. Add vegetables to a bowl and pour curry sauce over the top like a dressing
  3. Keep vegetables and curry sauce in separate bowls and dip in as much as you'd like
Finishing Touches
  1. Garnish with lime wedges and some basil.
Notes
  1. If you would like this recipe to be 100% raw, just use 2 cups of coconut meat instead of the fresh and dried mixture, but you may need to cut back on the coconut water a little, as it will be runnier. You might enjoy that texture though. 🙂
  2. If you live a person who might not enjoy the flavors and textures of raw food, you can use canned coconut milk and/or cook the sauce and vegetables to make it more to their liking, while still knowing it is a healthy vegan meal.
A Taste of Two Plates http://tasteoftwoplates.com/

Collard Rolls with Lemon Dill Sauce (Raw Vegan)

Raw vegan collard rolls with a creamy avocado lemon dill sauce

Oh, how I love collard rolls. Heck, I love collard greens in general. They’re one of the best plant-based sources of calcium, they are available for most of the year, they are usually pretty cheap, they have a subtle flavor that works well in green smoothies, and of course, the texture is perfect for wraps and rolls!

Collard rolls with shredded vegetables and a creamy lemon dill sauce.

I missed out on the goodness of collards for way too long. I don’t think I even tried collard greens until maybe 2 years ago. I grew up in Florida, which is technically south of “The South” according to a true Southerner, BUT I still heard rumors of collard greens and how they were served in traditional recipes. Those recipes all sounded very unappetizing to me, so I developed a negative association with collard greens and never bothered to give them a second thought… until I got my husband on the green smoothie bandwagon and he came home with a big bundle of collard greens one day. I thought he was nuts until I tried his smoothie and realized that I had sorely misjudged the mighty collard green.

Shave the collard green stem down to make it more flexible for collard rolls and collard wraps!

When I first started eating more raw foods, I saw a lot of people suggesting the use of collard greens for wraps and tortilla alternatives. I tried it out, and couldn’t seem to figure out how to get them to roll nicely without some kind of ripping and breaking due to the thick stem in the middle. After looking at the leaves for a while and realizing the stem was only thick on one side, I eventually got the bright idea to just shave the stem down so it was relatively flat against the underside of the leaf. Alright, you got me. I figured it out as I was working on THIS recipe. I’ve been doing it wrong for years.

Behold, the more flexible collard green – now even more perfect for collard rolls and wraps! 

IMG_8771

With a little sauce, the wraps hold together nicely too. Notice the edge of the leaf in the above photo is magically holding itself down without the aid of toothpicks or sticky rice! Speaking of the sauce, in the name of using ingredients I already had on hand, I opted for a creamy lemon dill sauce that uses avocado to provide the desired texture and thickness. It’s easy to spread over the greens, and it holds the outer layers of the collard rolls together nicely, even after they’ve already been cut into smaller pieces.

A creamy lemon dill sauce made from whisking avocado, olive oil, and herbs.

Collard Rolls with Lemon Dill Sauce (Raw Vegan)
Serves 2
These collard rolls are a healthier alternative to tortilla based vegetable wraps and rolls. Collard greens are high in calcium, and the vegetables inside provide beta-carotine and vitamin C. The sauce is avocado based, making it a source of good fats and potassium, as well as vitamin C from a tangy infusion of lemon.
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Prep Time
25 min
Total Time
25 min
Prep Time
25 min
Total Time
25 min
Wrap Ingredients
  1. 5 large collard leaves
  2. 2 carrots, julienne sliced
  3. 1 jumbo pickling cucumber, julienne sliced (Pickling cucumbers have a nice firm texture)
  4. 1 Cubanelle sweet pepper
  5. 1 small wedge of sweet onion (How much do you like onions? 😉 )
Creamy Lemon Dill Sauce Ingredients
  1. 1 soft ripe avocado
  2. 1/4 cup extra virgin olive oil
  3. Juice of 1 lemon
  4. 1 tsp dried dill
  5. 1 tsp onion powder
  6. 1/2 tsp garlic powder
  7. 1/2 tsp mustard powder
  8. 1/4 tsp fresh ground pepper
  9. 1/4 tsp sea salt (or to taste)
Sauce Directions
  1. Mash the avocado until it is creamy (I use a potato masher).
  2. Whisk in the remaining sauce ingredients until well blended.
Preparing Wrap Ingredients
  1. Use a julienne slicer (or mandolin slicer with julienne blade) to cut carrots and cucumbers into thin strips.
  2. Cut sweet pepper and onion into thin strips with a knife.
  3. Turn each collard leaf over so that the bottom faces up and the fat part of the stem is on top. Carefully shave the stems down so that they are almost flush with the leaves.
Wrap Assembly
  1. Spread a thin layer of sauce over each leaf with a flexible spatula.
  2. Equally distribute the sliced vegetables among the leaves, placing the strips at the bottom of the leaves, where the stems were shaved down.
  3. Roll the collards up! As you roll, keep them somewhat snug.
  4. Slice down the center vein, and then slice in half again so that you get 4 pieces from each rolled leaf.
  5. Eat and enjoy! 🙂
Notes
  1. You can use a sushi mat to roll if you want, but I found it was easier to just use my hands due to the size of the collard greens.
  2. Some of the sauce may push forward as you roll, and that is ok. Just wipe off the excess.
  3. You might have a little sauce left over. If you do, you can dip the rolls in it to intensify the lemon-dill flavor, or save it for dipping vegetables or adding to a salad.
  4. If after slicing, you feel that the end pieces are a little loose, you can unroll a couple turns, tighten them up, and then wrap the ends back up. Sushi is not that forgiving!
  5. Feel free to get creative and swap out the vegetables inside or use some sprouts. Mmm, sprouts!
A Taste of Two Plates http://tasteoftwoplates.com/