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Fully Raw

Happy Earth Kitchen ©

Gooey chocolate-date pudding

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

The good thing about cooking with healthy, nutrient-dense, whole foods is that dessert doesn’t turn out to be something you have to feel guilty about. As a matter of fact you can have dessert for breakfast or lunch, as a pre- or post-workout meal or just as a treat. This pudding is date based. I use medjool dates, for their softness and sweetness. If you opt for a different kind, make sure to soak them first to get them juicy and plumpy.

Dates contain lots of fiber, which helps you maintain a healthy digestion and keeps you satisfied for a longer period of time. They are a great source of instant energy (I always have some whole dates or datorade with me during long runs, the greatest runners fuel if you ask me. Dates are also good source of iron and potassium, which are essentials for maintaining healthy heart function and blood pressure, as well as helping to prevent muscle cramping after exercise.

The ground chia and flax seeds in this recipe not only help the pudding set (as they absorb the water, forming a gel like substance), but are also a rich (plant)source of omega-3 fatty acids. Cacao is well known for its mood enhancing property (it raises the levels of neurotransmitters like serotonin and endorphins, yeayy!!) and is one of the highest providers of magnesium. But above all, cacao is what makes this pudding simply irresistible!

Whole, plant based ingredients only

Whole, plant based ingredients only

Holy Cacaoly

Holy Cacaoly

Happy Earth Pudding

Happy Earth Pudding

 

Recipe

Makes 1 portion

Equipment

I use an immersion blender, because it’s practical for smaller portions, but a food processor or high-speed blender will work as well. When using the latter, you might want to consider making at least 2 portions to achieve proper blending of the ingredients.

Ingredients

4 medjool dates
100 ml plant milk*
1 full tablespoon of cacao (preferably raw)
1 full tablespoon of ground chia & flaxseeds
½ teaspoon of cinnamon
pinch of salt
Topping of choice

Method

– Blend all ingredients well until you get a smooth, pudding-like texture.
– Transfer to a bowl and let it set for at least 30 minutes in the fridge.
– Serve it with your favorite topping. I used pistachio nuts, for its lovely taste and vibrant color, but any other nut, coconut flakes or even fresh fruit like strawberries work great as well.

* Hempmilk, coconutmilk or ricemilk are great in this recipe. If you make your own nutmilk at home, that is of course even better. Try to avoid processed soymilk.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Fully Raw Tangerine Pear Salad

Fully Raw, Recipes

Sometimes simple, easy and efficient is all you can handle. Although preparing this salad doesn’t take longer than 10 minutes, it is very appealing to the eye and taste buds. It’s fresh, crisp, sweet and savory at the same time.

The salad is full of fibre, which will keep you satisfied for a long time. The simple sugars in the fruit will give you instant energy, while the almonds will sustain you for a longer period of time.

Mostly I eat this salad for lunch, but it’s a great breakfast option as well. Salads for breakfast may sound unconventional, but consider this as an unblended green smoothie. The chewing process is actually important for our digestive system. Keeping smoothies chunky and alternating breakfast smoothies with breakfast salads does great things for your body. The nutrients in the raw ingredients are absorbed by our bodies more easily on an empty stomach and provide us with that extra energy throughout the day. Bonus!

According to Dr. Hay’s research, nuts and seeds combine well with acid fruits such as citrus fruit and sub-acid fruits such as apple and pears. Other than that I wouldn’t recommend mixing fruit with protein like dairy or nuts and seeds, because they’re digested at a different rate. When you eat several foods that digest at different rates, your digestion gets out of whack and things begin to rot and ferment in your body. When your body can’t digest food properly, it doesn’t absorb the nutrients properly, leaving your body tired and stressed.

I didn’t include measurements in the ingredients list, because it’s all up to your appetite and personal preference for ratios. So I suggest you get a plate or bowl that meets your appetite and start peeling, chopping, tossing and chewing!

Fully Raw Pear-Tangerine

Fully Raw Pear-Tangerine

Let's get messy

Let’s get messy

 

Recipe

Salad Ingredients

Baby spinach
Tangerine peeled
Pear peeled and cut into slices
Red cabbage shredded
Raw almonds preferably soaked overnight

Dressing Ingredients

Juice of half an orange
1 teaspoon tahini paste
1 dried fig preferably soaked

Method

– Prepare dressing by blending dressing ingredients.
– Mix salad ingredients.
– Drizzle fresh dressing over salad.

With love from the Happy Earth Kitchen. 

Happy Earth Kitchen ©

Skinny pink loves Iron Juice

Fully Raw, Juices & Smoothies, Recipes

As you might know by now, I don’t believe in miracle drinks, magic juices or quick fix programs in order to achieve healthy weight and fitness, but I couldn’t resist naming this juice ‘Skinny Pink’. First of all let me say that I’m a big believer of consistency. If you look after yourself consistently, that is what will get you on the right track, not that one healthy habit a day. I met people who truly think drinking lemon water with some curcuma in the morning is their cure to a healthy weight and longevity, while they’re enjoying a pre packed cheese sandwich and soy frappucino in the afternoon.

Anyway, this juice is named Skinny Pink because, obviously, its pretty pink color but also because its fat burning properties and the grapefruit’s ‘negative calorie’ quality, meaning it takes more calories to digest it than exist in the fruit (yes, you can reread that sentence and be really excited ;)).

The amount of iron absorbed from plant foods depend on the other types of foods eaten at the same meal. Citrus and spinach are a match made in heaven, because the vitamin C in citrus aids in the absorbtion of iron in spinach in this case. The opposite effect is the issue with coffee, tea, legumes, milk and dairy products. They actually can decrease the amount of plantbased iron absorbed at a meal. So if getting enough iron in is the goal, you might want to focus on proper food combining.

The beauty of Grapefruit

The beauty of Grapefruit

Skinny pink loves spinach

Skinny pink loves spinach

Recipe

Equipment

Juicer

Ingredients

2 grapefruits
2 hands ful of spinach

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Green Smoothiebowl with Strawberries & Seeds

Fully Raw, Recipes, Smoothiebowls, Workout & Recovery

Much as I like to use fresh produce, keeping frozen fruits and veggies in my freezer makes kitchen life a whole lot easier, healthy choices always within reach and food waste almost impossible.

As I wrote previous post bananas are one of my staple foods. Besides bananas I always have organic spinach, kale, berries, cherries and mangoes in my freezer. A cupful of either one combined with 2 ripe bananas is enough to create a quick, tasty and filling smoothie. When my bananas are almost over-ripe, which means totally covered with brown spots I either bake banana bread or cut them in pieces and throw them in the freezer for smoothiebowls and nicecreams.

I often drink a green smoothie in the morning, using nothing more then 2 bananas, 2 cubes of frozen spinach and a cup of water. It’s sweet, tasty, quick and you get your greens in first thing in the morning. But from time to time, mostly weekends, I like to make a smoothiebowl version, taking more time to prepare it with nice toppings and making time to enjoy it at a slower pace.

Weekends ask for smoothie bowls

Weekends ask for smoothie bowls

Recipe

Equipment

(immersion) blender or food processor

Ingredients

2 frozen bananas
2 cubes of frozen or a handful of fresh spinach
A sprig of mint
1 teaspoon or spirulina or chlorella (optional)

Blend until smooth and top with strawberries, mint and some seeds of choice (poppy seeds, hemp, sesame etc).

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Easy Blueberry Banana Smoothie

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

Bananas and (frozen) berries are my kitchen staples. Bananas are a perfect to-go snack, a beautiful pair with oatmeal and an excellent base for smoothies, smoothiebowls and nicecreams. They’re good fuel with plenty of fibre, loaded with potassium and easy to digest when fully ripe (aim for brown spots, or leopard skin as I like to refer to it).

My banana pantry.

My banana pantry.

Besides bananas I always have soft fruits and frozen leafy greens in my freezer, since fresh ones go bad very quickly. It’s one of the easiest ways to create healthy morning habits. Must haves for me are spinach, kale, berries, cherries and mangoes. A cupful of either one combined with 2 ripe bananas is enough to create a quick, tasty and filling smoothie.

I like to keep mornings raw and simple. For proper digestion, always eat fruits alone. Combining quickly digestible fruits with foods that take longer to digest, like protein or grains, make the fruits ferment in your stomach, which lead to acidity of the body and may cause discomfort.* By keeping it simple you’re not only out of the kitchen before you know it, but you’re also being kind to your body.

For this smoothie you just need bananas, blueberries and water.


* (The exception to this food combining mentioned above is combining fruits that don’t readily ferment, like bananas, apples or coconut, with complex carbohydrate rich foods such as oats, or millet. Also, according to Dr. Hay’s research, acidic fruits like oranges and lemon combine ok with nuts).

Oohlala Blueberry Banana...

Oohlala Blueberry Banana…

Recipe

Equipment

High speed blender

Ingredients

2 ripe bananas
1 cup of frozen or fresh blueberries
1 cup of water

Put all ingredients in the blender and blend until smooth.

If you’re using fresh blueberries and you like your smoothies cold, you might want to consider substituting the water with a couple of ice cubes, or 1 of the fresh bananas with a frozen banana.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Rainbow Juice

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

A nice & fresh rainbow juice containing all the essential food colours for optimal health!

For more information about the benefits of eating the rainbow, please visit my post about Phytonutrients, the chemical that gives plants their colour.

Happy_Earth_Rainbow_Juice

Recipe

Equipment

Juicer

Ingredients

Beet
Apple
Cucumber
Orange
Spinach
Red or blue grapes
Mint
Ginger

With Love from the Happy Earth Kitchen.