Raw Foods

5 amazing superfood candy recipes

By Julie Morris on February 11, 2013

One thing I particularly appreciate about this season is getting asked quite a bit about a subject that’s rather dear to my heart: chocolate. And, jumping on the excuse, I always end up making a few new chocolate candy recipes, clearly inspired by all the delectable discussion. Tis the season of cacao powder.

This year, I wanted to take the chocolate parade to a new level. There were just too many goodies to choose from to share just one recipe, so not only did I decide to create an EPIC chocolate recipe collection, but I asked some of my favorite superfood-savvy chefs to share their most popular recipes too. Between the subject matter, and the recipes themselves, this is the may be one of the most exciting collections ever known to mankind. I kind of really do mean that.

1. Raw Raspberry Cream-Filled Chocolate Candies

Recipe and image by Amber Shea Crawley

Author of Practically Raw as well as the highly anticipated Practically Raw Desserts, Chef Amber Shea definitely knows a thing or two about making incredible raw desserts! But really, this particular recipe just takes my breath away. The gorgeous raw cacao exterior, followed by the va-va-VOOM of the soft raspberry filling is just over the top wondeful. RECIPE

2. Bliss Balls

Recipe and image by Marni Wasserman

It’s no wonder Marni Wasserman’s highly acclaimed classes and upcoming cooking school consistently generate such a buzz: the recipes she offers continue to be the inspiring combination of healthy, simple, and SMART. These impeccable donut-hole-esque treats are a perfect example of how quickly an incredible dessert can come together when made with just the right natural ingredients. RECIPE

3. Chocolate Haystacks

Recipe and image from Raw & Simple, by Judita Wignall

Yearning for the secret to chef Judita Wignall’s gorgeous glow? It’s all in the food! Between her successful book Going Raw, and her popular new work Raw & Simple, Judita stylishly shares mouthwatering recipes that make the healthy benefits of the raw food lifestyle a motivatingly delicious adventure. Case in point: these chocolate haystacks (WOW!!!), which Judita describes as “super–simple to make and will brighten anyone’s day. I use longer coconut threads to give it that haystack look, but you can use the finely shredded coconut with the same great results. Jazz it up with some chopped nuts or hemp seeds for a little nutrition boost.”

Makes 12 servings
Prep time: 15 minutes

INGREDIENTS:
2/3 cup (66 g) cacao powder
½ cup (118 ml) maple syrup
1⁄₄ cup (59 ml) coconut oil, warmed to liquid
½ vanilla bean, scraped, or small pinch of vanilla powder
1⁄₄ teaspoon sea salt (optional)
2 cups (160 g) shredded coconut

DIRECTIONS:
Blend cacao powder, maple syrup, coconut oil, vanilla, and salt in a blender or food processor until smooth.

In a bowl, hand mix the shredded coconut with chocolate mixture.

Line a plate with parchment paper. Use a spoon or melon scoop to form twelve to fourteen individual haystacks on the parchment paper. Freeze for thirty minutes or until firm.

The haystacks can be stored in the refrigerator or freezer for one month.

4. Vanilla Cacao Bliss Bites

Recipe and image by Meghan Telpner

Cooking class extrodinairre, spunky Nutritionista, and author of the upcoming UnDiet cookbook, Meghan Telpner has an undeniable knack for motivating people to eat “the good stuff” through her accessible, flavorful, easy recipes (and super fun attitude!). With these luscious vanilla-cacao treats on the queue, I can’t wait to get on the “UnDiet” bandwagon! RECIPE

5. Salted Caramel Bonbons

Recipe and image by Julie Morris

And, of course, I couldn’t help but include one of my own recipes in the mix. While I still am a die-hard fan of the “perfect-anytime” simple raw chocolate recipe included in Superfood Kitchen, this “whole-new-level” recipe was inspired by a friend who gave me the request to create something “chocolately, with caramel, and salty-crunchy.” Ahem, um, how can I say no to that? With in a moment, I knew homemade bonbons were in the near future, and the resulting recipe is just ridiculously wonderful: deep, dark, raw chocolate that wraps a soft, nougat-like caramel center … with just a touch of salty crunch. I know, I know, I know...

Makes 2½ dozen bonbons

INGREDIENTS

For the caramel:

6 tablespoons coconut butter*
¼ cup agave nectar, or liquid sweetener of choice
½ teaspoon maca powder
1 teaspoon lucucma powder (optional)
¼ teaspoon sea salt

For the chocolate:

2/3 cup cacao butter, solid form – cut into shavings
2/3 cup cacao powder
1/8 teaspoon instant coffee granules (optional)
pinch sea salt
3 tablespoons agave nectar, or liquid sweetener of choice

For the base:

¼ cup pretzel sticks**
2 tablepsoons raw pecans

DIRECTIONS
You will need 2 bonbon trays for this recipe.

Make the caramel first: In a small saucepan, melt the coconut butter over low heat until softened. Add the liquid sweetener, maca, lucuma, and sea salt, and stir well to combine. Remove from the heat. Transfer the contents to a small pastry bag, and let cool to room temperature.

Meanwhile, make the chocolate. Use a double boiler method to gently melt the cacao butter into a liquid. Transfer to a bowl, and add the cacao powder, coffee granules, and sea salt, and whisk to combine. Pour in the liquid sweetener and stir well. Spoon chocolate into the bonbon trays, filling each cavity to the top. Over a bowl, flip the trays over and tap out the excess chocolate, leaving just a thin layer in the bonbon trays. Transfer to a freezer, and let the chocolate shells harden – about 15 minutes.

While the chocolate is setting, place the pretzels and pecans in a small zip-lock bag and seal, removing any excess air. Use the back of a heavy jar, or a wooden spoon to crush the contents into fine bits, leaving a little bit of texture.

To assemble, remove the chocolate shells from the freezer. Pipe a small dab of the caramel into each one – about ¼ teaspoon. Use the pretzel mixture to fill the shell ¾ full, pressing down gently to pack into place. Carefully top with chocolate, filling to just below the baseline. Return the bonbons to the freezer to let fully set – about 20 minutes.
For best results, keep bonbons refrigerated or in a cool place to prevent the raw chocolate from melting.

*Use a coconut butter like this one – do not substitute with coconut oil.

** Look for whole wheat or gluten-free varieties.

Posted in Freshly Made, Natural Lifestyle, Raw Foods, Traditions, Uncategorized | Tagged amber shea crawley, cacao, cacao butter recipes, cacao nib, cacao recipes, cocoa, dessert, healthy treats, judita wignall, Julie Morris, lucuma recipes, maca recipes, marni wasserman, meghan telpner, superfood, superfood chef, superfood cookbook, valentine's day recipes, vegan | Leave a response

Back to basics… smoothie-style

By Julie Morris on September 7, 2012

I think summer was designed with a glitch in its programming – the only reasonable explanation I can come up with for why time DEFINITELY goes by at a super-sonic rate during the warmer months. Not cool, mother nature; not cool.

Personally, I’ve been working my slightly sunburnt tail off these past few months on a couple of projects… one of which, I’m tremendously happy to now be able to share with you. Navitas Naturals has put together a brand new Smoothment – a “Back to Basics” week-long initiative of superfood smoothies. I have 7 totally new recipes I’ve made especially for this event, which starts tomorrow, and you can get all of them by signing up here. Plus, we’ve put together quick little daily videos on how to make each one, there’s bonus recipe tips, and just by signing up you get 30% off all superfood ingredients. Yes!

I hope you’ll join me in this week-long smoothie celebration, and invite your friends! Check out all the goodness the Smoothement has to offer here. Lots o’ love and see you there!

Posted in Cleanse, Freshly Made, Raw Foods | Tagged Articles, Navitas Naturals, organic, Smoothies, smoothment, superfoods, vegan | Leave a response

Amazing, Amazing, Amazing: Maple-Maca Ice Cream (with Chocolate Chips!)

By Julie Morris on June 20, 2012

Behold the bowl of fabulous.

Once upon a time, I had a full-blown ice cream addiction, and it wasn’t a pretty sight. It was ritualistic summer days of pint-sized fun, the inevitable “just a little something sweet after dinner,” and a laughable accruement of cookie-dough bites and peanut butter cup morsels stealthily plucked and devoured from the larger “family” bin. Tighter jeans? Evening headaches? These *minor* inconveniences were no match for the lure of a moment spent with a cold, creamy, melty spoonful of ice cream bliss. My one and only excuse: teenager.

When I came around to understanding food a bit better, the ingredients of ice cream appalled me. Even the brands made with “all natural ingredients” were still made of all natural junk. Really really condensed all natural junk. As in, there’s nothing good going on in there. Gross and ew. Eventually, I turned my back on conventional ice cream forever; ice cream and I were over.

Little did I know just how re-inspired I would become when working with raw food desserts…

Though I don’t specify myself as a “raw food” chef per se, I do love many of the techniques and elements of the raw philosophy, and often incorporate them into the recipes I make. Specifically, I cherish the idea that we can lean on whole, plant-based, clean foods (and superfoods!) to create 99% of the flavors, textures and colors of almost any dish we crave … yes, even ice cream. Cream and sugar? Who needs them when you have cashews or almonds, and dates or maple syrup? Talk about an upgraded treat!

When I was contributing recipes for Brendan Brazier’s latest literary masterpiece, Whole Foods to Thrive, I had a lot of fun creating some, dare-I-say, ice cream recipes with benefits. There’s a lovely mint one made with real mint leaves, there’s an action-packed protein ice cream, and then there’s my favorite ice cream recipe of all: Maple-Maca Ice Cream (with chocolate chips!). I’ve shared my love for using the maca in recipes here before, and I don’t see that trend stopping any time soon. Maybe it’s this bona fide superfoods’ profound benefits (the mineral-rich maca root has adaptogenic qualities, which may support the regulation of stress and repair, balance hormones, boost sex drive, and enhance strength and energy… all without being a stimulant). Or, maybe it’s the fact that the potent, earthy, butterscotch-esque flavor is completely enchanting when combined with friendly flavors. All I know is that it’s a good thing maca ice cream didn’t come in store-bought pints when I was a teenager, else I may have never moved out of the frozen food aisle.

At last, your ice cream with benefits is served…

Maple-Maca Ice Cream with Chocolate Chips

Though this ice cream is perfect for warm weather, maca has a slight warming quality, making it a good pick for cooler days as well. You do not need a ice cream maker for this recipe, however, if you do not have access to a high powered blender (like a Vitamix, Blendtec, or even a Magic Bullet), soak the cashews and water together for 30 minutes before blending for smoother results.

Makes about 1 pint (4 servings).

INGREDIENTS
1 cup raw cashews
1 cup water
½ banana
¼ cup maple syrup
2 Tbsp gelatinized (or raw) maca powder
pinch sea salt
1 tsp vanilla extract
1/3 cup chopped dark chocolate

DIRECTIONS
Blend all ingredients – except the chopped dark chocolate – in a blender until completely smooth. Transfer to a bowl or Tupperware container and freeze for 30 minutes. Mix in dark chocolate chunks into the cold ice cream, then continue freezing, covered, until frozen through – about 6-8 hours. Let defrost for 5 minutes before serving to soften.

Note: If you have an ice cream maker, feel free to put it to use for a fluffier texture.

Posted in Freshly Made, Inspring natural foods, Raw Foods, Uncategorized | Tagged Articles, Chocolate, dessert, easy recipe, gluten free, gluten free recipe, healthy living, how to use maca, Julie Morris, los angeles, low sugar ice cream, maca, maca dessert, maca recipes, Navitas Naturals, non dairy ice cream recipe, nutrition, organic, plant-based diet, plant-based recipes, raw food, raw recipe, Recipes, superfood chef, superfoods, vegan, vegan chef, vegan ice cream recipe, vegetarian | Leave a response

Cherishing chocolate: 6 incredible benefits of cacao

By Julie Morris on February 14, 2012

With it being Valentine’s Day and all, it’s safe to say there’s a lot of chocolate in the air. But don’t let all that indulgent deliciousness fool you: chocolate is, in fact, a superfood.

Of course, not all chocolate is created equal. Many commercial brands strip chocolate of its benefits by overcooking it, adding dairy fats, excess sugar, and preservatives. But real, “raw” chocolate, known as cacao, has incredible benefits in small amounts. Sure it’ll please your taste buds, but check out some of the other ways cacao is good for your whole body:

Cardiovascular Protection: Numerous studies have shown that the antioxidants in chocolate — called flavonols — help lower blood pressure and relax blood vessels.

Relaxation: Magnesium is a mineral that helps relax muscles, and cacao is one of the highest sources of magnesium of all natural foods. Third party testing has shown some cacao powders to contain as much as 475 mg per 100 grams (the recommended daily intake for men is 400 mg and women 310mg).

Natural Sunscreen: The same favonols that enhance heart health also enhance skin health, by helping circulate blood to the surface of the body. Incredibly, researchers have found cacao may help protect against UV rays.

Mineral Rich: Cacao is high in many trace minerals, and is especially high in blood-building iron, and bone-strengthening calcium.

Mood Boost: Chocolate helps naturally increase seratonin production – the “good mood” chemical in the brain. It also contains other phytochemicals that have mood-elvating effects, like phenethylamine, which enhances the release of pleasurable endorphins.

Anti-Aging: Cacao offers cell protection like no other with its soaring levels of polyphenol antioxidants. Cacao powder has the most concentrated form of these antioxidants, which have tested up to a jaw-dropping 95,000 ORAC/100 grams. Compare that to antioxidant-rich blueberries, which average around 7,500 ORAC, and it’s easy to see why cacao is so impressive!

Remember, the higher the cacao content of your chocolate treats, the better. Get creative by making your own delectable concoctions, like my Mini Chocolate Cupcakes, or purchase high-quality ready-made chocolate with extra mindful ingredients.

Posted in Inspring natural foods, Natural Lifestyle, Raw Foods | Tagged cacaco magnesium, cacao, cacao anitoxidants, cacao benefits, cacao iron, cacao mood, cacao recipes, Chocolate, chocolate antioxidants, chocolate benefits, chocolate research, Detox, diabetes, healthy chocolate, healthy desserts, Healthy Lifestyle, healthy living, how is chocolate good for you, Julie Morris, natural food chef, Navitas Naturals, raw chocolate, superfood chef, superfoods, valentine's day desserts, vegan, vegan chef | 1 Response

You’re invited: the 2012 Smoothment

By Julie Morris on January 2, 2012

What’s on your master plan for this year? A renewed change-the-world crusade? A resolution to make amends with someone you’re at odds with? A commitment to exercise an extra hour a week? Or maybe just a firm ban on any and all jelly beans from entering your house ever again? Whatever your new mantra, it’s a perfectly healthy ritual to reevaluate life choices, while perhaps seeking places to trim the fat a little … pun, yeah, intended. The quest for personal evolution is constant; “perfect” is an always-fleeting ideal. But it’s not that imperfections are stressfully inevitable, it’s that improvements are motivatingly attainable.

Resolve to evolve.

When it comes to food, it’s with this mindset that I dodge the idea of “diet” or limitation. Bleh, boring. Instead, I like to look at health and all of its edible backdrop as an exciting collection of ways to make my body feel, perform, and look its best … and like most people, I’m constantly adding to my healthy “collection.”

So to start things right off this year — and add to YOUR healthy collection — I’d like to announce and invite you to participate in a fun new project with me: the Smoothment. Head up by the superfood masterminds at Navitas Naturals, the Smoothment is a healthy movement that aims at improving personal well-being through the simple step of including one healthy smoothie a day. As I’ve mentioned on more than a few occasions, I think smoothies are a tremendously remedial answer for those who wish to make their health a priority, but also lead a busy (aka modern!) life. Now, with the Smoothment, you can join a growing army of like-minded people who are making the pledge to make 2012 a vibrant year, with a smoothie-a-day commitment. By joining the Smoothment (as mentioned, it’s totally free), for the first week you and I will meet in the kitchen via a series of quick recipe videos. In each video I’ll show you a new “60 Second Smoothie” recipe, so by the end of the week you’ll have a whole new library of frothy magic at your fingertips. You’ll also have access to all the written recipes, smoothie building tips, daily superfood prizes, and even a special coupon code for 30% off all smoothie ingredients at Navitas.

Personally, I can’t wait to make 2012 absolutely deliciously awesome. Will you join me?

Posted in Cleanse, Freshly Made, Natural Lifestyle, Raw Foods | Tagged 60 Second Smoothies, alkaline, antioxidants, Articles, Detox, diet, easy recipe, get healthy recipes, gluten free recipe, Healthy Lifestyle, healthy living, hemp foods, Julie Morris, Julie Morris video, natural, Navitas Naturals, new vegan diet, nutrition, plant-based diet, raw recipe, Recipes, smoothie recipes, Smoothies, smoothment, stevia, superfoods, vegan, vegan new years reslolution, Weight Loss | 4 Responses

Yacon Buckwheat Cereal

By Julie Morris on November 3, 2011

In my opinion, there are two types of people in the world: munchers and mealers. Munchers are the types who graze throughout the day … grabbing a handful of this, snagging a small bite of that, never getting too hungry, or too full. Mealers, on the other hand, are people who eat meals … big portions of food, just once or twice a day, getting their fill in one condensed swoop. For those of us in the former category, it’s understood that finding high-energy small snacky foods is a neverending hunt. Fruit, nuts, and good quality cereals all fall under this category, and are a core part of any good “munch” program – they’re crunchy, they’re munchy, and if done correctly, they’re healthy.

Of course, I love making my own cereals, usually in the form of granolas which tend to be a little more hearty than their puffed grain counterparts, as they’re a great opportunity to play with unusual flavors and extra-beneficial ingredients. Now that it’s fall, warm spices like cinnamon seem to feel as timely as a good pair of boots, and apples are the best friend fruit of the season. For my cereals, I like to combine these instinctive ingredients with sprouted buckwheat, which I’ll explain how to make below. It may seem like an extra effort, and well, it is, but it’s so profoundly nutritious (protein! minerals! enzymes!) and such a delightful snack that it’s truly in the “worth it” catagory. I’m also like to add in some other complimentary superfoods like chia seeds (so you’ll likely find this recipe surprisingly filling, unlike other cereals) as well as yacon powder, which adds an extra sweet apple-like flavor that enhances the rest of the recipe package. This is the type of recipe that’s great to make large batches of and store in an airtight container, perfect for breakfast or scooped out as a small snack. Munchers, meet your heaven recipe, and mealers, you may just find yourself impressively satisfied too. Munchies aren’t always a bad thing…

Yacon Buckwheat Cereal

Buckwheat is one of the easiest (gluten-free) grains to sprout – taking this extra step in preparation not only increases the nutrition, it also provides an improved texture once dehydrated.

INGREDIENTS

2 cups buckwheat groats

6 cups water

1/4 cup chia seeds”

1/2 cup yacon powder

1/4 cup maple syrup

2 tablespoons cinnamon powder

1/4 teaspoon sea salt

2 teaspoons vanilla extract

1/2 cup fresh apple, minced fine

1/3 cup walnuts, finely chopped

1/4 cup raisins

DIRECTIONS

Sprout the Buckwheat: Soak the buckwheat groats in the water for 30 minutes. Drain into a colander, and rinse very thoroughly, to remove the excess starch. Place the colander on a counter away from direct sunlight to allow the groats to begin germinating. After 4-8 hours, rinse the groats very thoroughly with water again. Repeat this process 2-3 more times over the course of 2 days, until the groats just begin to show a small white tail. Rinse again before using, and drain well.

Mix the ingredients: Transfer the buckwheat to a large bowl, and add the chia, yacon powder, maple syrup, cinnamon, sea salt and vanilla. Mix well. Add the apples, walnuts and raisins, and toss to combine.

Dry the cereal: Divide the buckwheat mixture onto 4 perforated/mesh dehydrator sheets, spreading into flat layers to ensure even drying. Dehytrate at 115 degrees (or desired temperature) for 10-12 hours, or until dried through and crispy. Store in an air-tight container. Makes about 8 cups.

Posted in Food Review, Raw Foods, Uncategorized | Tagged a, alkaline, Articles, easy recipe, gluten free | 4 Responses