Recipes

Happy Earth Kitchen ©

Low Fat No Bake Chocolate Cake

Desserts & Snacks, Recipes, Workout & Recovery

What if you’re craving cake on a starch based, low fat vegan, gluten free diet? You might be thinking, easy, I’ll get myself a healthy raw vegan (cheese)cake or bar, but most of those wonderful delicious options are very caloric dense and high in fat due to the heavy use of nuts. Now, there is nothing wrong with a rich, caloric-dense treat every now and then, please don’t get me wrong, but there is a way to indulge in cake without having to think about portion control. Isn’t that something?

Besides the nutritional, this-free that-free side of the story, there is another plus about this recipe. That is that you don’t have to get into the intimidating exact science of baking. With cooking you can freestyle, but baking is a whole different story. The probability of misfires, fails and flops are sometimes insuperable. That is why I created this super easy, low budget, quick, healthy, kid friendly, no-bake cake, which also serves as an endurance sports fuel. Win-win-win.

I did use a small amount of pistachio nuts, but if you have a nut allergy or you’re not crazy about pistachios, you can leave them out or easily substitute them with fruits like cherries for example.

Watch the video to see how quick and easily you can no-bake yourself a healthy cake.

(Spoken part, first 1:56 min is in Dutch. Skip if you want to get to the tutorial directly.)

Recipe

Ingredients
1 cup of polenta (cornmeal)
3 cups of water

1 banana
1 cup of plant milk (I used coconut milk)
½ cup of cacao powder
¼ cup of agave syrup
Orange zest
Vanilla
Handful of pistachio nuts (optional)

Method
– Mix all the ingredients except for the water, polenta and pistachio nuts with a blender.
– Cook 3 cups of water in a medium sized pan.
– Once the water is cooked, gently pour in the polenta.
– Stir over low heat, keep stirring until you get a ‘mashed potato’ like consistency.
– Pour in the chocolate banana mixture and stir about 2 more minutes.
– Fold in pistachio nuts.
– Transfer the ‘batter’ to a cake pan and let it cool down completely.
– Gently take the cake out of the pan and top with whatever you like. I used the raw vegan chocolate mousse from my previous recipe and some crushed pistachio.

With Love From The Happy Earth Kitchen.

Happy Earth Kitchen ©

Raw Vegan Chocolate mousse

Desserts & Snacks, Fully Raw, Workout & Recovery

Raw Vegan Chocolate mousse with raspberry jelly

Oh chocolat!
I love you.
Always have, always will…

This recipe is actually a classic raw-vegan chocolate mousse recipe and can be modified according to your taste. I kept it very simple, but please go ahead and play around a little by adding rose water, lavender or vanilla to the recipe. I paired the dark, rich chocolate mousse with the fresh, sweet tartness of raspberries. Whenever I taste raspberries I am carried back to my childhood. Growing up we had a vegetable garden with a big raspberry bush. Summers were filled with eating lots of fresh berries, making syrup, popsicles and jams. Pure bliss.

Like with all these healthy recipes, it really doesn’t matter if you have them as dessert, breakfast, lunch or as a snack, because there is nothing to feel guilty about. I think it looks most like a dessert, but it also is a great post workout snack because of the avocado base, the magnesium in the cacao and the omega3 in the chia seeds.

Watch the video to see how quick and easy it is to make this treat.

(First (spoken) part is in Dutch, you can skip the first 1:00 min to get directly to the tutorial without any Dutch bla bla :)) Enjoy!

Recipe

Equipment
blender or food processor

Ingredients
Chocolate Mousse
2 avocados
¼ cup (raw) cacao
¼ cup raw agave syrup
2 tblsp plant milk (I used coconut)
Cinnamon, pinch of salt

Raspberry jelly
Raspberries (fresh or frozen)
1 tblsp agave syrup
2 tbls chia seeds

Method
– Blend or mash raspberries with 1 tablespoon of agave syrup.
– Stir in chia seeds. Let the mixture set until chia seeds swell.
– Blend chocolate mousse ingredients.
– Layer the two mixtures in a glass or serve them together in a bowl.
– Top with a fresh raspberries or anything of your choice.

Happy Earth Kitchen ©

Iron Rich Raw Breakfast Smoothie

blog, Fully Raw, Juices & Smoothies, Recipes

If you’re on a plant based diet trying to get your iron levels right, eating iron rich sources may not be enough. The amount of iron absorbed from plant foods depend on the other types of foods eaten at the same meal. Some foods aid in the absorption of iron, while others (like coffee, tea, legumes, milk and dairy products for example) can actually decrease the amount of plant based iron absorbed at a meal.

When it comes to plant based iron, proper food combining is key. Watch the explanation & get the Iron Rich Breakfast Smoothie recipe from this video.

(Spoken part, first 1:50 min is in Dutch)

Recipe

Equipment
blender + lemon squeezer

Ingredients
Vitamin C sources:
2 Oranges
1 Grapefruit
1 Lime
2 Kiwis
Iron Source:
2 hands full of spinach

Happy Earth Kitchen ©

Peanut dipping sauce

Dressings & Sauces, Recipes

This beautiful rich Asian style Satay sauce can be served as a dipping for spring rolls, as a dressing served over Asian salads or even as a dipping for oven baked fries. Although peanuts are high in fat content (in their defence, it is mono saturated fat), peanuts and peanut butter can be a healthy choice when eaten in moderation. Peanuts (actually a legume and not a nut) are an excellent source of plant protein with fine quality amino acids, which makes peanut butter a popular post-workout snack among athletes. Furthermore peanuts are rich in vitamin E, niacin, folate and manganese.

The surprise ingredient in the dipping is lime juice, which is inspired by Jamie Oliver. The freshness and acidity of the lime is really a welcome addition to the traditional recipe.

Happy Earth Kitchen ©

Serves 4 persons

Recipe:
– 4-5 tablespoons natural peanut butter avoid the kind with palm oil
– Juice of 1 lime
– 1 clove garlic
– 1 tablespoon (sweet) soy sauce
– 1 tablespoon tamarind paste
– 1 tablespoon raw agave syrup (or maple syrup)
– Hot sauce / sambal or fresh chili peppers to taste
– 4 tablespoons of water and/or cocunutmilk

Method:
Put all the ingredients in the blender and blitz until smooth, or whisk with your hand if you don’t want the blender to get dirty. Have a taste. Adjust the seasoning and add some more water or coconutmilk if needed until the dipping reaches desired consistency.

 

With love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Summer rolls

Cooked Meals, Desserts & Snacks, Recipes, Workout & Recovery

Summer rolls, the perfect on the go snack.

Happy_Earth_Summer_Rolls

When you’re looking for a snack that is nutritious, cruelty-free, low fat, gluten-free and easy on the go, then look no further. Summer rolls make a perfect on the go snack. I like to bring them with me while travelling (usually along with a bunch of bananas), but summer rolls are also an excellent choice at the pool, beach or park or in your kids’ lunch boxes. Aside from the incredible taste, they are easy to digest and easy to eat, with the promise of no sticky fingers or dirty mess.

Rice paper & imagination is what you need to prepare these tasty snacks. Yes, imagination, because the filling can be anything really. Traditionally a base of rice noodles is used, which I like very much and use in this recipe, but you could also substitute for quinoa, lentils, or just veggies. Anything is fine, but in order to put the summer in the roll, you’ll need fruit, sweet fruit to be precise. Ripe juicy mango is an excellent choice if you ask me, but how about getting off the beaten track a little and use pineapple, cantaloupe or sweet peaches?

The rice noodles and rice paper wraps are naturally gluten-free, making them a great choice if you’re avoiding gluten. The (low fat) carbs fit perfectly into a HCLF, rawtill4 or starchbased lifestyle. The carbohydrates are also great if you want to refuel after endurance training. Using peanut dipping sauce can be a good addition if you want to replenish after serious workout, but if you want to keep it low fat, there are many other options such as soy-garlic dipping or hoi sin sauce (just avoid anything that includes fish sauce to keep it 100% plant based).

Happy_Earth_Summer_Rolls

Recipe

Ingredients:
– Rice paper
– Rice noodles
– Bean sprouts
– Cucumbers Cut into strips
– Spring onions Cut into small rings
– Coriander Stems removes
– Mango Cut into strips
– Avocado (optional) Cut into strips

Directions:
– Have all the ingredients cleaned, cut and set out before you start (prepare rice noodles as described on the package).
– Fill a large bowl with water, dip one rice paper wrapper for a couple of seconds to soften (read package for exact dipping time), then lay wrapper flat on a work surface, preferably on a clean cloth.
– On one edge, lay al the ingredients, all to taste but don’t overstuff.
– Then the rolling part: fold sides inward, then tightly roll the wrapper, beginning at the end with filling.
– If you use large rolls and you’re serving a bigger group, you can cut the rolls in two and sprinkle some black sesame seeds on top, just to make it look a little more dressed. If you have small rolls, or are using the rolls on the go then leave them as they are.
– Enjoy with or without dipping sauce.

Get recipe for Peanut Dipping here.

Happy_Earth_Summer_Rolls

With Love From The Happy Earth Kitchen

Happy Earth Kitchen ©

Caribbean Style Peanut Soup with Caramelized Pisang

Cooked Meals, Recipes, Workout & Recovery

 

Happy_Earth_Peanutsoup

Just because it’s Summer, it doesn’t mean soup should be off the menu. If you are one of those people who have reservations about serving soup on hot days, I would like you to give this recipe a try. The Caribbean flavors make this soup perfect to enjoy in a hammock or at a family dinner in the garden during breezy Summer evenings. Originally this recipe has a chicken base and is served with boiled eggs. So I was not sure if I would be able to alter it without ending up with something that would be closer to ‘dull liquid peanut butter’ rather than a beautiful rich Caribbean specialty. The challenge is even greater when your in-laws are originally from that region and you know they will give their blunt opinion if you ask them if this vegan version is any good. So honestly, yes, I was nervous, but luckily everything turned out fine. The result is reviewed and approved by a team of experts and therefore here to share with you.

This soup sure can be served as a main dish, but because of the peanut butter, it is quite high in fat. So in order to not exceed the 80/10/10 (carb/protein/fat) ratio and to keep it within the guidelines of a High Carb Low Fat diet, I recommend a small portion as a starter or as a side dish along with rice and veggies. It also serves well after a strength workout to supplement muscle recovery.

Putting your hammock up and creating a summer playlist with Reggae, Caribbean Latin and some Calypso party classics is highly recommendable and will definitely maximize the experience.

Enjoy!

Happy_Earth_PeanutsoupRecipe
Makes 4 small portions.

Ingredients

Soup
– 1 potato cut into cubes
– 1 leek white part cut into rings
½ a chili pepper or hot sauce
– 4 tablespoons natural peanut butter avoid the kind with palm oil
– 1 tablespoon sweet soy sauce (or kecap manis)
– 1 teaspoon tamarind paste
– 400 ml vegetable broth / bouillon

Caramelized Pisang
– 2 plantain bananas preferably ripe, black ones
– 1 cup of water
– 1 tablespoon cinnamon
– 1 tablespoon raw agave

Preperation

Step 1
– Preheat oven at 175C (350F);
– Cut each of the plantain bananas in 4 equal pieces, place in oven dish;
– Mix 1 cup of water, cinnamon and agave and pour over the bananas;
– Put in oven and bake for 90 minutes.

Step 2
– Stew potato cubes, leek rings and chili pepper with a bit of water until the leeks are soft and the water has evaporated;
– Add vegetable broth, bring the soup to boil, reduce heat and simmer for 15 minutes with lid tilted;
– Meanwhile (in a separate bowl) add tamarind paste and sweet soy sauce to the peanut putter, transfer a soupspoon of the liquid of the soup to the peanut butter mixture and mix well;
– After 15 minutes of simmering add the peanut butter mixture to the soup and simmer for another 10 minutes until the soup has a creamy texture.
– Pour into small cups or glasses, garnish with your favorite toppings (celery and sprouted beans for example), and serve with the caramelized plantains and/or some steamed rice.

With Love from The Happy Earth Kitchen

Happy Earth Kitchen ©

Superbowl

Desserts & Snacks, Fully Raw, Recipes, Smoothiebowls, Workout & Recovery

Happy_Earth_Smoothiebowl

Keep cool and cherry on

Summer calls for cooling foods and what is a better moment to put a little extra effort in your breakfast then weekends? Swap out your traditional Saturday pancakes or Sunday croissants for a gluten-free, sugar-free, cruelty-free nutritious, fully raw, half frozen smoothiebowl!

I have an on and off relationship with smoothiebowls and nicecreams (the healthy version of ice creams) and different variations have been considered in our kitchen: the green version, the tropical version, the plain version, the extraordinary version and obviously, this particular cherry-choc version.

Superfoods in my superbowl
One of the sweet highlights of summer is fresh, locally grown cherries, and the combination of cherries and chocolate is a classic and unbeatable marriage. Since superfoods are popular, they’re smartly packaged and slyly marketed by corporations. But don’t let them fool you, superfoods aren’t defined by their exotic origins or unpronounceable names. Our good old cherries are also considered a superfood. They are nutritious powerhouses, packed with vitamins, minerals and antioxidants, which combat cancer and high blood pressure and according to a Michigan State University research, also relieve pain as effectively as aspirin…!

Another superfood is raw cacao (not to mistaken for the processed cacoa powder). Cacao is one of the most nutrient rich and complex foods. It is also the highest source of magnesium (an electrolyte lost through sweat and depleted by stress hormones, processed sugars, caffeine and pharmaceuticals), one of the most deficient minerals among Western populations. You can buy raw cacao beans or cacao nibs and make your own powder in a coffee grinder or of course feel free to use a cacoa powder of your own choice, available at your store. Just make sure it isn’t sweetened or mixed with other ingredients.

B’nananananannnannna!
For this recipe you need only three ingredients. The first two are obvious. The third ingredient is banana. Bananas are a (raw-)vegan’s best friend and a key element in smoothies, smoothiebowls and nicecreams. It gives these kinds of recipes the right softness, richness and sweetness. Bananas are nutrient dense, potassium rich, cheap and easily available throughout the year. But make sure to use bananas when they’re ripe. And that doesn’t mean when they just have turned yellow. Ripe means spotted, with a nice leopard skin, rrraawwww…!

Happy_Earth_Smoothiebowl

Recipe

Equipment
(immersion) blender or food processor

Ingredients
– 2 bananas
– 2 cups frozen cherries
– 2 tablespoons cacao powder (preferably raw cacao)
– Topping of choice

Blend until smooth and sprinkle with topping of choice. If you want to use fresh cherries instead of frozen ones (they are, after all, in season), make sure to use frozen bananas instead. Enjoy!


With love from the happy earth kitchen

 

Happy Earth Kitchen ©

Coco-Mango Sundae

Desserts & Snacks, Fully Raw, Workout & Recovery

Happy_Earth_Nicecream

A sweet treat without the cheat…

Treat doesn’t have to be a cheat. You can make yourself the best, the sweetest, the creamiest and the most colorful treat without using any dead foods or allergens to which your body responds poorly. Meet my current addiction, a Coco-Mango Sundae. Pure indulgence without the guilt, a sweet treat without having to cheat!

The base of this sundae has just 2 ingredients: mango & coconut milk. Depending on your preference for consistency, you can add half a banana. Doing this will make the Sundae a little more creamy and fluffy, which has my personal preference. To be honest, this part of the recipe is all you have to remember, because even without the bells and whistles, it’s damn good! But of course we want to put a little more effort in it and push it a little further to make it even better.

The second step is choosing a soft fruit that can be used as a sauce. I used blackberries in this recipe, but the options are endless really.

The final touch is adding crunch. Oooh I like chrunch. Magic for me is in contrasting food textures. And I guess manufacturers of processed foods put a lot of research, money and effort in creating perfect textures. From Twix to Ben&Jerry’s and from M&Ms to Magnums, they all owe their success to the in-the-mouth contrast of the smooth and creamy with the crisp and crunchy. So that’s what we wanna do here as well, only we are choosing whole foods clearly.

How about a sprinkle of cacao nibs, sprouted buckwheat, rawnola or chopped nuts to contrast with the fluffiness of the coco-mango icecream and the juiciness of the sauce?

Happy_Earth_Nicecream

Recipe

Equipment
Immersion Blender or high speed blender

Ingredients
2 cups mango cubes – frozen
½ a banana
1 cup coconut milk
4 blackberries
5 raw almonds – chopped

Method
– Blend the frozen mango cubes with the banana and coconut milk, leaving it somewhat chunky.
– Transfer the ice cream to a glass or bowl.
– Squeeze the blackberries between your fingers on top of the ice cream. (or crush it using a fork)
– Sprinkle chopped almonds on top.

Enjoy as dessert, treat, breakfast or workout snack!

Happy_Earth_Nicecream

With love from the Happy Earth Kitchen.