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R  E  C  I  P  E  S

How to use your fruits and vegetables in their raw form.

A big advantage of eating raw is that it brings Nature’s intentions into focus. When we speak of eating raw we are referring to fruit, nuts, and vegetables, which taste good to the majority of humankind in their basic simplicity direct from tree, bush or vine.

Raw foods are better quality; therefore you eat less to satisfy your nutritional needs. The heat
of cooking depletes vitamins, damages proteins and fats, and destroys enzymes which benefit digestion.

As your percentage of raw foods increases you feel satisfied and have more energy on smaller meals because raw food has the best balance of water, nutrients, and fiber to meet your body’s needs.

Raw foods have more flavor than cooked foods so there is no need to add salt, sugar, spices,
or other condiments that can irritate your digestion system or over stimulate other organs.

Raw foods take very little preparation so you spend less time in the kitchen!



Shana Wolf, owner of Off the Vine Organic Produce, has sponsored a monthly RAW Food class beginning in May 2010 with Vicki McCain of Kitchenique in Destin, Florida. 

The class is designed to help us to incorporate raw foods into our everyday diet.  Come explore Raw foodism with us! A lifestyle promoting the consumption of unprocessed, uncooked and organic food! 
Learn new techniques and taste some super dishes you can make at home!

Try some of these delicious RAW Food recipes below and enjoy eating
Healthy, Raw and Organic with Off the Vine!

 

Mediterranean Wrap with Red Pepper Hummus

Ingredients: 2 large collard leaves, 2 cups spinach, washed well, ½ recipe Red Pepper Hummus (recipe below) 1 ripe avocado, pitted and sliced, ½ cup zucchini, cut into long, thin spears, ¼ cup pitted, chopped black olives

Red Pepper Hummus
½ cup sesame seeds, ground into a powder, 2 teaspoons chopped garlic, 1 teaspoon sea salt, 2 cups seeded and diced red bell pepper, 1/3 cup tahini, ¼ cup lemon juice, ½ teaspoon ground cumin


In a food processor, process the sesame seeds, garlic, and salt into small pieces. 


Methods/steps:  Cut the leaves away from the thi
ck center stem of each collard leaf to make a total of four flat pieces.  Top each collard section with spinach leaves. Then, spoon Red Pepper Hummus across the bottom edge of the shorter width of each leaf. Top with avocado, zucchini, and black olives. Roll up into a wrap and serve.

Orange - Almond cake         

INGREDIENTS  3 cups nuts, such as walnuts, almonds, or Brazil nuts, 1⁄4 teaspoon sea salt, 1 cup pitted Medjool dates, packed, 1 tablespoon alcohol-free vanilla extract, 1 to 2 tablespoons agave syrup (optional)

PREPARATION  1. Place the nuts and salt in a food processor and break down the nuts into chunks. Add pieces of dates, rather than one large lump, and the vanilla.  Process until the nuts bind together with the sticky dates to form a cake batter.  Test the batter by grabbing a handful and squeezing to make sure it holds together. If it’s not sticky enough, add a few more dates, or 1 to 2 tablespoons of agave syrup, and process until it holds together.  SERVINGS  1 cake

This recipe calls for Medjool dates because they have a higher moisture content and are soft and sticky. If you use a drier date, soak them in warm water for 20 minutes or more before using to add moisture.

To make your cake, nuts are bound together with the stickiness of the dates. If your cake is too crumbly, just add a few more dates to the mix. You can even add a tablespoon or two of water or agave syrup, to add more moisture that will help bind, if needed.  (Optional) To make more complex cakes, alternate layers of different flavors, such as vanilla with chocolate cake.

 

Basic Fruit Sauce – add a level of flavor!

2 cups fruit such as pineapple, mango, peaches or oranges, ½ cup agave syrup

Place ingredients in a high speed blender and blend until smooth to make a beautiful colored sauce. 
Will keep for 3-4 days in fridge. 
To assemble the orange almond cake:  This is a two layer cake filled with orange sauce,  pineapple and orange segments.  Divide the cake mix into to 2 parts and form 2 cake rounds by hand.  May roll out if desired.  Place the first round onto a plate and top with orange fruit sauce and segmented oranges and a little pineapple.  Top with second layer of cake. Dust the top with coconut flakes or powder.

Fettuccini squash noodles in Alfredo sauce   

Makes 4 servings   noodles -  4 zucchini squash      
Use a Spiralizer or mandolin to create noodles.

To make noodles, cut off
the tops and bottoms of each squash, and then cut in half. Use your spiralizer to make your squash into angel-hair noodles. Toss your angel-hair pasta noodles with marinara. Serve immediately, as it will begin to release water. Store squash noodles and marinara separately to keep for a few days in the fridge.

Sauce  Garlic Cashew Aioli, Juice of 1 lemon, about 2 tablespoons, 2 cups cashews, 3 stalks celery, coarsely chopped 1/8 yellow onion, about 2 tablespoons, 2 tablespoons thyme leaves, 2 cloves garlic, ½ cup water, as needed

Blend lemon juice, cashews, onion, thyme, and garlic until smooth and creamy. Add water only as needed. Will keep in for three days in the fridge.

 

Angel-hair squash noodles in sun-dried tomato marinara

Makes 4 servings   
Noodles 4 zucchini squash   
Use a Spiralizer or mandolin to create noodles.
To make noodles, cut off the tops and bottoms of each squash, and then cut in half. Use your spiralizer to make your squash into angel-hair noodles. Toss your angel-hair pasta noodles with marinara. Serve immediately, as it will begin to release water. Store squash noodles and marinara separately to keep for a few days in the fridge.

Sauce   2 cups tomatoes, chopped, 1 clove garlic, ½ cup fresh basil leaves, loosely packed, ¼ cup extra virgin olive oil, Juice of ½ lemon or lime, about 1 tablespoon, 1 teaspoon pitted dates, 1 teaspoon oregano, fresh or dried, ½ teaspoon of rosemary, fresh or dried, 1 teaspoon of sea salt,
3 tablespoons sun dried tomatoes

Blend fresh tomatoes, garlic, basil, olive oil, lemon juice, dates, oregano, rosemary, and salt until smooth. Add the sun-dried tomatoes and blend until mixed well. The sun-dried tomatoes will absorb excess moisture and make your marinara thicker. Will keep in fridge for two days.

 

OTV Local southern salad

Red onion, tomatoes, broccoli, balsamic, black pepper, honey, lemon, olive oil and pumpkin seeds. Cut produce into small to medium pieces.
Dressing:
   Add balsamic, olive oil, honey, lemon

and black pepper into a small bowl. Mix/whip well.  Mix well with produce.   Top this dish off with pumpkin seeds.

 

OTV Raw Berry Pie                                                                                                             

Crust   1 1/2 cups sunflower seeds, 3/4 cup raisins, 1 tablespoon carob powder
Filling: Strawberries and blueberries - about 1 pint each,  3/4 cup raw honey, 1 tablespoon Cinnamon, juice from 1/2 Meyer lemon, shredded coconut, dash of cloves (optional

Directions
   Make the crust by placing the sunflower seeds, raisins and carob powder in a food processor and process with the "S" blade until finely ground and mixture sticks together.  Line a 9" pie pan or square pan with this mixture and form the crust.  Clean the berries and dry – set aside. 
In a bowl, mix the whole berries, cinnamon, lemon juice and honey and dash of cloves together.  Scoop the mixture into the pie crust. Save the "juice" that

remains and drizzle over pie when served. Level out with a spatula.  Sprinkle on Coconut flakes on top of the mixture.  For best results, place in refrigerator for 1 hr to allow pie to set. 

 

Cashew Cream

1 cup raw cashews (If you do not have a Vita-Mix soak the cashews for at least an hour or better yet overnight then rinse well before blending.)
1 1/2- 2 cups water (amount depends on the thickness you desire-adjust as you go)
2-4 Tablespoons maple syrup (adjust amoun

t to sweetness taste–can use a handful of dates, agave nectar or even sugar if you would rather)
1 teaspoon vanilla extract (can omit if you don’t have it)
dash of salt

If you soaked your cashews, drain and rinse very well.  Add them to your blender along with the lowest amount of water, desired amount of sweetener, vanilla extract and salt. Blend on high until smooth and creamy adjusting sweetener to taste and water as you go to desired taste and thickness.

You may use this right away or store in the refrigerator to thicken it even more and chill.  If you care about the color you may add a 1/2-1 teaspoon lemon juice to keep it on the whiter side.  NJOY on everything you can think of !!!

 

Rawrita Cocktail!

1 1/2 cups pineapple, 2 whole fresh limes peeled and quartered, 2 mangos roughly cut up
, 1 frozen banana, dash of cayenne pepper, pinch of Celtic sea salt, 1 cup ice or more for desired consistency, 1/2 cup filtered water. 
Throw all ingredients in your blender and puree until smooth. 
Add in ice and water for desired consistency.  Serve in cocktail glasses with salted rims if desired.

 

Cashew “Sour Cream” and jalapeno dipping cheese

Ingredients: ½ cup raw cashews, juice of ½ lemon, 1 tsp. apple cider vinegar, 5 Tbsp. water (approx.)
Directions: Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!)

Fold in fresh peppers such as jalapenos, cubanelle or pablano peppers.  Chop in small pieces and add according to the heat you want to acheive.

 

Fresh tomato salsa!  Everything a great salsa should have, including enzymes! 

2 cups chopped tomatoes, ¾ cup chopped fresh cilantro, ½ cup chopped yellow onions or scallions
2 tablespoons of olive oil, 4 cloves garlic, minced, Rounded ¼ teaspoon cayenne pepper,
¾ teaspoon sea salt, 1 ½ teaspoon ground cumin, ¾ teaspoon ground coriander, Squeeze of lime. 

Combine all of the ingredients in medium mixing bowl, mix well, serve.


Walnut and Brazil Nut Taco Mix
   (Use for an alternative to a meat filling)

Ingredients: ½ cup raw walnuts, ½ cup raw Brazil Nuts, 1 Tbsp. Braggs (raw, unpasteurized soy sauce), 1/8 tsp. ground chipotle pepper (or more if you like itspicy!), 1 tsp. ground cumin,
1 tsp. extra virgin olive oil

Directions:  Put all ingredients in a food processor and pulse just to mix.  You want it to stay chunky.  Don’t over-blend, or you will end up with walnut butter!


Raw Cinnamon Apple-Pear Pie

4 Granny Smith apples, very thinly sliced on the mandolin, 1 ripe pear, very thinly sliced on the mandolin, ¼ teaspoon each of ground nutmeg, cinnamon and cloves, 1 tablespoon honey, ¼ cup golden raisins, ½ cup lemon juice, ½ teaspoon vanilla extract

On the pie crust (recipes follows), create one layer of apple, topped by one layer of pear, topped by another layer of apple. Have fun and be creative… you can play with the colors and shapes, or make patterns!

Combine the spices, lemon juice, honey, raisins and vanilla extract and pour into the pie crust.
Refrigerate for at least 1 hour before serving. Enjoy!

 

Pecan-Date Pie Crust

12 dates, pitted, 1 cup pecans, walnuts or macadamia nu

ts, 1/3 – ½ cup water (to blend), 1 teaspoon vanilla extract, ¼ teaspoon each of ground

nutmeg, cinnamon and cloves

Blend all ingredients together in a food processor until uniform (if it’s still a little chunky that’s okay.)
Place the mixture in a pie pan; press firmly.  

 

Broccoli Mushroom “Stir Fry”
Equipment Needed: Food Processor

Marinade:  1/4 C Olive Oil, 2 Tablespooons  Nama Shoyu, 1 Tablespoon  Agave or Raw Honey, Whisk olive oil, nama shoyu and agave or honey together.

Stir Fry -1 1/2  C Sliced Mushrooms, 1 C Chopped Broccoli, 1 Large Parsnip, 2 Carrots, 1 C Pea Pods, Sesame Oil (optional), Black Sesame Seeds (Optional)

Place broccoli and mushrooms in marinade. Stir to coat. Set aside.  Peel and cut parsnip into pieces. Place in food processor and process until coarsely chopped.  Cut the carrots into match stick sized pieces.  Chop the pea pods into 1/2 inch pieces and mix into the parsnip “rice” with the carrots.  Stir in the entire broccoli, mushroom marinade mix. Toss. You can dress it with a little sesame oil and black sesame seeds for more flavor.

 

Slaw with Maple Tahini Dressing

Slaw:  2 apples, one chopped, one grated, 1/2 lemon, 2 carrots, 1 rutabaga, peeled and shredded, 1 kohlrabi, peeled and shredded, 2 stalks celery, 1 cup dried cranberries, 3/4 cup pumpkin seeds

1. Place apples in bowl. Squeeze the juice from 1/2 lemon over the apples and stir. 
2. Add the rest of ingredients and stir to combine.

Maple Tahini Dressing
3/4 cup tahini, 1/2 cup water, juice from 1 lemon, 2 teaspoons fresh ginger, grated, 3 tablespoons maple syrup, yakon syrup or agave, pinch Himalayan Salt (optional)

1. Whisk all ingredients together.    2. Pour over slaw and mix well.


Sesame noodles

Sauce  ¼ cup cashew butter, ¼ cup walnut butter, 1 tablespoon toasted sesame oil, 2 teaspoons Bragg liquid Aminos, 2 teaspoon apple cider vinegar, 1/8 teaspoons cayenne, or to taste, 1 teaspoon minced fresh ginger, 6 tablespoons filtered water

Noodles  ½ cup sliced and seeded red bell pepper, 2 tablespoons thinly sliced green onions (about 1 stalk), 1 cup sliced coconut meat, 1 (12-ounce) package kelp noodles

Toppings  ¼ cup coarsely chopped Tamari Almonds

Place all sauce ingredients in a small personal blender and blend until smooth. Place the noodle ingredients in a mixing bowl, and toss with sauce. To serve, distribute the tossed noodles among
four plates. Top with the chopped almonds and enjoy. Will keep for 3-4 days.

 

Teriyaki noodles

Sauce  3 tablespoons extra-virgin olive oil, 2 tablespoons Nama Shoyu or Bragg Liquid Aminos, 3 tablespoons of agave syrup, 1 tablespoon of apple cider vinegar, 1 tablespoon grated fresh ginger,
1 teaspoon minced garlic

Noodles   4 cups spiralized zucchini noodles

Whisk together all the sauce ingredients, and toss with the noodles in a mixing bowl.

Noodles will keep for 2 days. Sauce will keep for 2-5 days in fridge.

 

Stuffed Mini cucumber Kimchi

8 mini cucumbers, 1 tablespoon sea salt, stuffing, 1 cup julienned daikon radish, ¼ cup of julienned yellow onion, 2 julienned green onions, 2 tablespoons Kimchi Sauce

Kimchi Sauce - 1 cup Korean chilli flakes, ½ cup water, 4 tablespoons Garlic paste, 2 teaspoons of minced fresh ginger, 1 tablespoon of fine sea salt, 2 tablespoons agave syrup

Place all ingredients in a mixing bowl. Using a rubber spatula, mix into a smooth paste. Transfer the paste into a glass jar with a lid. Will keep in 2 months in fridge, if sealed in an airtight jar.

Slice each cucumber lengthwise, leaving 1 inch at the bottom uncut. Rotate and cut lengthwise again, again leaving 1 inch at the bottom uncut. (The 1-inch base hold together the four sliced quarters of each cucumber.)

Place the cucumber in the bottom of a small tray or bowl, and sprinkle salt inside the fresh and on the outside of the cucumbers. Set aside for 2 hours at room temperature.

Drain and discard the liquid for the cucumbers. In separate bowl, combine the stuffing ingredients and mix well. Use one-eighth of the stuffing mixture per cucumber, fill open spaces of each cucumber, fitting the cucumber quarters tightly against the stuffing.

Pack the stuffed cucumbers into glass jars to fit them tightly. Close tightly and enjoy the following day.  Will keep for 3 days in fridge.

 

Chocolate-banana ice Kream with Hazelnuts

6 ripe bananas, peeled and frozen, 2 tablespoons agave syrup, ¼ cup cacao powder,
½ cup coarsely chopped hazelnuts

Place the frozen bananas and agave syrup in a food processor and process until smooth. Add the cacao and process to mix well. Add the hazelnuts and pulse lightly to mix. Enjoy immediately, or transfer to a container and place in freezer to firm up for an hour or two.  Will keep for weeks in freezer.

 

Shaved Fennel with oranges, poppy seeds and mixed greens

1 large fennel bulb, trimmed, 2 medium oranges, peeled, 2 tablespoons extra virgin olive oil, 1 teaspoon poppy seeds, 2 cups mixed lettuce greens. 
How to:  Shave the fennel bulb into thin slices with a knife or mandolin.  Cut oranges into slices, cutting across the segments and remove the seeds.  Place oranges and fennel in a bowl and drizzle with olive oil.  Let salad marinate for 5-10 minutes to all ow the flavors to blend.  Top with poppy seeds and add greens and serve.  Simple and tasty.

Lettuce greens with Cucumber & Orange dressing

Salad: ½ head of red leaf or romaine (or half of both) torn into bite size pieces, ½ bunch of kale, ribs removed and tear leaves into bite size pieces, 2 cups red or green cabbage, chopped, I cup walnuts, ½ cup cherries, dried or fresh.   

Orange & cucumber dressing:  1 small cucumber, about 5 inches, diced, 1 medium orange, peeled, seeded, and dices, ¼ cup extra virgin olive oil, ¼ cup cashews, 1 tablespoon grated ginger, 1 clove garlic, juice of 1 lemon - about 2 tablespoons, 1 teaspoon sea salt.  Place lettuce, kale cabbage and walnuts in large salad bowl.  Make dressing: place ingredients in a blender and blend until smooth.  To serve, toss salad with dressing and top with cherries.

 

Hemp Power Slaw Wakame is a delicious sea vegetable  that is high in calcium and protein. 

Slaw:  ½ head of green or red kale, ribs removes, and leaves torn into bite-size pieces, ¼ head of red or green cabbage, thinly sliced, 2 scallions, chopped, ½ cup dry wakame, ½ cup hemp nuts or seeds.  
Power dressing:  ¾ cup Brazil nuts, 2 cloves garlic, 1 tablespoons grated ginger, 1 teaspoon sea salt, ¼ hemp oil, juice of 1 lime, about 2 tablespoons, ¼ water. 

For slaw, cut and tear kale leaves from stems, and thinly slice leaves.  Place in a large bowl with sliced cabbage, scallions and wakame.  To make dressing, process nuts, garlic, ginger and sea salt until mixed well.  Add oil, lime and water and process until smooth.  Scoop into bowl with slaw. Toss well. To serve, top with hemp seed or nuts.

 

Recipes above are Off the Vine originals and adapted
and taken from Ani's Raw food kitchen book! 

 

Raw Broccoli Fights Cancer    Eating raw broccoli, and the chewing process involved, helps to rupture the special compound that is located in the plant's cell walls, an enzyme called myrosinase, that revs up your liver's ability to detoxify carcinogens. Cooking broccoli inactivates the enzyme. People eating steamed broccoli seem to get only about a third as much of these special cancer-fighting compounds.

Raw Garlic Protects DNA    Chewing raw garlic produces a DNA-protecting compound called allicin. One minute of cooking, though, completely inactivates this enzyme, and when you eat it cooked, you absorb little or none of the protective allicin compound.

Raw Juice Retains Vitamins    What could be better for you than fruit or vegetable juice from the store? Raw fruit and vegetable juice! When you buy juice, it is always pasteurized. Pasteurization not only kills bacteria and preserves the juice, it also destroys many (if not most) of the vitamins, minerals and enzymes, along with their health-promoting properties. Sometimes the process adds chemicals, sugars and other unhealthy ingredients. Fortunately, juice is easy to make at home, so try fresh, raw, homemade juice for a burst of nutrition.

Raw Salt Is Loaded with Minerals    Raw salts contain trace essential minerals essential to good health. Table salt is typically heated to high temperatures, treated with chemicals and then bleached. This kind of salt is toxic. Raw mineral salts such as Himalayan, Fleur de sel and others are crucial for proper mineral balance.

Raw Cacao (Chocolate) Is Brain Food    Raw cacao (chocolate) contains a wealth of nutrients: essential vitamins and minerals that boost the body's neurotransmitters, and phyto-chemicals that activate the mood-elevating emotion of "euphoria." No wonder chocolate's so popular! Cooked cacao, which is what you'll find in most chocolate bars and baked goods, loses much of its nutritional value. When the oils and fats within the cacao bean are heated, they actually can become toxic. And, as we know, chocolate is often highly processed with added sugars, dairy products and other ingredients that don't exactly improve nutrition. Using raw cacao and a natural sweeter, you can make your own healthy chocolate!

Raw Chia Seeds Are Nutrient-Dense   Four tablespoons of chia seeds supply as much calcium as three cups of milk, as much magnesium as 10 stalks of broccoli, as much iron as one-half cup of red kidney beans, 30% more antioxidants than blueberries, 25% more dietary fiber than flaxseed and approximately the same amount of omega-3 as a 32-ounce fillet of salmon. Instead of a typical hot breakfast cereal, try a chia breakfast pudding for a more nutritious start to your day!

Fermented Kimchi Improves Digestion    Fermented foods such as kimchi help to support our intestinal flora and overall health. Cooking foods like cabbage and other vegetables and herbs, kills many of the vitamins and minerals and certainly most of the enzymes. When you ferment these vegetables, though, your body can absorb more essential nutrients (and they're easier to digest). Fermented foods provide probiotics (good bacteria) that help our bodies fight off disease, boost our immune system and aid in good health.

 

Thank you for supporting organic produce!   YOUR choices do matter!

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Off the Vine Produce, Inc.  11 Eglin Parkway N.E.,  Fort Walton Beach, Florida  32548      850-374-2181    www.offthevine.org