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Fully Raw

Happy Earth Kitchen ©

3 Ingredient Green Juices

Fully Raw, Happy Earth Kitchen, Juices & Smoothies

Quick, Clean, Green.

Sometimes I want to make myself a quick and easy green juice, but then I start overthinking and complicating things. Especially when it’s the end of the week, I think about my empty fridge and about what the perfect combinations were again. I decide doing a hit and run to the grocery store, but then I feel too busy, too lazy or I have some other kind of excuse. And when I finally start juicing with leftover veggies, I always end up throwing some carrots or beets in, because they happen to lie around there anyway. And then I realize I was supposed to make myself a green juice, so I look up some recipes online while sipping on my orange/brownish creation, promising myself to remember this wonderful 7-ingredient recipe I just came across for the next time. And as you may guess, by the time next time arrives, I either have forgotten about the recipe, or I am out of ingredients and then the whole thing starts over again.

Long story short, because I can imagine I am not the only one suffering from green juice dementia or green juice laziness, I decided to come up with three recipes with only 3 (not too exotic) ingredients with the potential to become classics in my kitchen and maybe in yours too. I’m writing these down and pinning them on my fridge door. You can too of course or even print out the visual below. Helps with dementia 😉

Happy Earth Kitchen ©

Recipes

  1. Classic
    Apple
    Cucumber
    Spinach
  1. Fresh
    Pineapple
    Celery
    Mint
  1. Sweet
    Pear
    Kiwi
    Kale

If you don’t have a juicer, you can use a blender and make green smoothies instead. Just ad a cup of water to the recipe and you’re good to go!

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 ©

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.

 

Happy Earth Kitchen ©

Cool Summer Smoothie

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

A honeydew smoothie to refresh, replenish and cool down…

This smoothie hydrates & refreshes like (almost) nothing else. Its high water and high potassium containing ingredients make it an excellent drink on hot and sticky summer days or before or after working out.

Honeydew, cucumber, mint and coconut water is all you need. If you don’t have any coconut water available, regular water is also fine, but the coconut water just perfections this smoothie. Here’s why.

Coconut water
Coconut water is often described as nature’s sports drink, and not for nothing. It is a natural source of electrolytes, containing 5 key ones of them: sodium, potassium, calcium, magnesium, and phosphorus. Because electrolytes are lost through sweat, replenishing your body on hot days or after physical exertion is important.

Honeydew
The carbohydrates in fruit break down into simple sugars (fructose) in the body and provide you with instant energy. The honeydew’s high water and potassium content is effective at maintaining healthy blood pressure levels, while the copper content supports your body’s ability to repair its muscles and tissues. Just what your body might need during exercise.

Cucumber
Cucumber is a family of the melon and like melon, great for (re)hydration, due to its high water content. Moreover, one cup of cucumber provides 11% of your daily needs of Vitamin K, important for improving calcium absorption, which is essential for optimal bone health.

Mint
For me the pleasant scent of peppermint works as an energizer. It refreshes and cools down the body. As a bonus mint has painkilling and anti-inflammatory effects, very useful for performance, exercise and recovery.

If you’re having this smoothie as a workout snack, drink it 30-60 minutes prior to your workout, or within 30 minutes after your workout. After you’ve pushed yourself, your body is too tired to work at heavy digestion, so keeping it light within that timeframe is ideal. If you want to make this your main post-workout meal, I would say, double the size and feel free to add some protein in the form of hempseeds / hemp protein or coconutmilk, some ground flaxseed and drink it within 60 minutes after working out.

Happy_Earth_Summer_Smoothie_Recipe

The perfect way to serve this smoothie is in a honeydew bowl of course.


Recipe

Equipment
Blender

Ingredients
½ a honeydew – seeds removed
¼ a cucumber – sliced
a sprig of mint
1 cup of coconut water

Blend until smooth and serve in a glass or in a honeydew bowl.

With love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Cold Pressed ‘Everything Juice’

Fully Raw, Juices & Smoothies, Recipes

I call this the ‘whatever is in your fridge’ aka ‘Everything Juice’. Whether your goal is to get a high dose of mixed nutrients in or saving your fruits and veggies from ending up in the trash, this juice is an awesome, healthy and smart solution.

Basically you can use anything available in season or in your pantry, but make sure the main ingredient is something you truly enjoy, for most people that can be apples, oranges or carrots (for they have a slightly sweet taste and are high water content, ideal for juicing).

If there are any fruits and veggies you don’t like, feel free to leave them out or replace them with something else. I want your juice to be enjoyable, not something you feel forced to drink for health reasons.

Mix it up, use what ever is in your pantry.

Mix it up, use what ever is in your pantry.

 

Recipe

Makes about 5-6 servings

Equipment

Juicer

Ingredients

4 apples
4 carrots
3 beets
2 oranges
1 sweet bell pepper
1 cucumber
1 grapefruit
1 lemon or lime
1 thumb size ginger

I prefer to juice in bigger batches, because cleaning the juicer can be a pain in the neck. I divide the juice in portions and store them in the freezer. This way the nutrients are not lost and I can get my morning fix without the drama of peeling, cutting, juicing and cleaning. All you have to do is remembering to get one out of the freezer before going to bed.

Juice it up

Juice it up

 

To supercharge this juice, add a teaspoon wheatgrass powder to your serving. If you don’t have any wheatgrass powder and aren’t planning to buy any, adding some dark leafy greens to the recipe is also an option. Anyway, I promise you that your energy levels will thank you after kicking off your day with this a juice like this!

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Orange Beet Pre-workout aka ‘Galatasaray Juice’

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

I nicknamed this Orange Beet Juice ‘Galatasaray Juice’ because, obviously, its red/yellow color, but also because of its sports performance-enhancing results.

Beets are an appropriate choice before a workout because of their high carbohydrate content. The sugar and other carbohydrates in beets fuel your body with easily accessible calories for quick energy. The nitrate in beets widens blood vessels, lowering blood pressure and getting more oxygen-rich blood to the muscles. Ultra-Marathoner Chris Carver even credited his 2010 win to drinking beet juice daily for a week before the event.

Oranges on the other hand are also a smart choice before (and after) a workout, because of their high levels of water, potassium, carbohydrates and numerous vitamins and minerals.

During strenuous workouts of 90 minutes or longer you may sweat enough to lose significant amounts of electrolytes (primarily sodium and potassium), which can result in dizziness, disorientation, impaired mental function and in extreme cases even death.

So train smart and make yourself a nice Orange Beet juice just 30 minutes prior to a workout. Wanna mix it up a little? Here’s a smoothie recipe you might wanna give a try before working out.

I nicknamed this juice 'Galatasaray Juice' for obvious reasons

I nicknamed this juice ‘Galatasaray Juice’ for obvious reasons

 

Recipe

Makes 1 serving

Equipment

Juicer

Ingredients

2 oranges
2 beets

With Love from the Happy Earth Kitchen