Spring has definitely arrived and that can only mean one thing: summer is almost here! More farmers markets will be springing up and lots of fresh foods and produce will be available to all. One of the exciting things about spring is seeing all blooming flowers and all the colors of fruits and vegetables on different vendors’ tables. I always have to make sure I keep focused on the items I really need for a meal.
Spring also calls for healthier and lighter eating consisting of salads, grains, soups or even smoothies. The term “raw” does not always receive the best reaction, but in essence, many recipes already offered in restaurants or prepared at home could already be raw.
Listed below are five raw recipes using fruits and vegetables available for the spring or that are normally in-season year-round. The health benefits of ingredients are included, and may be convincing enough to add to add to a any meal plan.
Strawberry Banana Green Smoothie
A couple of frozen or fresh fruits with a bunch of spinach can be a surprising boost to your energy and even help with a serving of greens for the day. Fresh strawberries and spinach are in season now and can easily be stored in the freezer for delicious smoothies.
Ingredients:
- 2 cups strawberries, fresh or frozen
- 1 large banana, fresh or frozen
- 1 ½ cups packed spinach, fresh
- 1 cup almond milk
- 1 cup water
- 2-3 drops of stevia (optional)
- 1 Tablespoon hemp seeds
- 1 Tablespoon chia seeds
Method:
Blend all ingredients in a high-powered blender (like a Ninja or Vitamix) for a minute or two or until well-blended. Divide between two 8-ounce glasses.
This smoothie is particularly packed with the following:
- Spinach is high in dietary fiber, iron, folate, vitamin C, and a good source of magnesium.
- Strawberries are high in vitamin C
- Bananas are a wonderful source of potassium
Rainbow Spring Rolls
One of my favorite items to order at a restaurant are spring rolls but not many people know that they can be eaten raw. These spring rolls are like a little salad wrapped in a soft rice wrap that can be dipped in any sauce or dressing. Asparagus and oranges are readily available this spring season and they make for a tasty roll combined with a little avocado and shredded beets and parsnips.
Rolls
Ingredients:
- 8 rice wraps
- 1 large beet, shredded
- 1 bunch fresh asparagus tips (cut asparagus in half, using bottom halves for another recipe)
- 2-3 parsnips, peeled and shredded
- 2 oranges, peeled and cut in slices
- 2 avocados, peeled, pitted, and sliced
Orange Dipping Sauce
Ingredients:
- juice of 2 large navel orange
- 4 teaspoons agave nectar
- ⅓ cup Tablespoons low-sodium soy sauce
- 2 teaspoon ginger powder
- ¼ teaspoon chili paste (optional)
Method:
Rehydrate rice wraps according to package directions. Add 1-2 tablespoons each of shredded beets and parsnips to the middle of the rice wrap. Add 4-5 asparagus tips and 2-3 slices each of oranges and avocados. Fold one side of the wrap over the veggies and bring in one side of the rice wrap to the middle and repeat with the other side. Begin rolling the wrap until sealed. Repeat the process with the rest of the rolls. Prepare the orange dipping sauce and divide between two people.
These rolls are super healthy and contain the following:
- Asparagus is high in vitamins A and C and high in folate.
- Oranges are high in vitamin C and a good source of dietary fiber
- Avocados are super healthy and contain many vitamins and minerals. They contain a lot of protein and fiber as well.
Zesty Broccoli-Mushroom Salad
Broccoli is normally seen alongside dips during the warmer season but it surprisingly makes for a delicious raw salad with fresh button mushrooms. The dressing is a mixture of balsamic vinegar and Meyer lemon and can be refrigerated to allow the vegetables to marinate, boosting the flavor of the broccoli and mushrooms.
Ingredients:
- 2 cups broccoli florets, chopped
- 1 cup button mushrooms, chopped
- ½ medium red onion, diced
- ½ cup red bell pepper, diced
- ¼ cup raw sunflower seeds
- ½ teaspoon black salt
- 2 Tablespoons balsamic vinegar
- 1-2 Tablespoons Meyer lemon juice
- 1 teaspoon Meyer lemon zest
- 2 Tablespoon extra virgin olive oil
- ¼ teaspoon black pepper, crushed
Method:
In a large bowl, combine the broccoli and mushrooms and toss with the balsamic vinegar, Meyer lemon juice, black salt and pepper. Add the onions, red bell pepper, and sunflower seeds. Serves two lunch portions.
- Broccoli is high in vitamin C and folate and a good source of potassium and dietary fiber
- Mushrooms are a good source of copper and niacin and are high in Riboflavin
- Raw sunflower seeds are a great source of vitamin E, selenium and magnesium
- Black salt is is lower in sodium and is actually perfect for those on low-sodium diets and helps with high-blood pressure.
Tropical Raw Parfaits
A fruit parfait makes for a lighter and healthier dessert option even though they can be consumed for breakfast. Tropical fruits are readily available and provide a healthy dose of vitamin C and an imaginary beach resort. Even though pineapples, mangoes, and papayas are thought to be a little intimidating to peel and cut, they are easier than you think. The crunch factor of the parfait is made with raw nuts and dried goji berries and dates. It is for breakfast or dessert and it is perfect for the whole family.
Fruit Purée
Ingredients:
- 2 navel oranges, peeled
- 1 ½ cups fresh pineapple, chopped
Method:
Place fruit in a blender and blend until smooth. Set aside.
Fruit Filling
Ingredients:
- 1 cup fresh mango, diced
- 2 bananas, diced
- 1 ½ cups fresh papaya, peeled, seeded, and chopped in 1-inch cubes
- 1 cup fresh pineapple, chopped in 1-inch cubes
Method:
Cut all fruit and mix together. Set aside.
Nut Filling and Topping
Ingredients:
- ¾ cup raw almonds
- ½ cup dried goji berries
- ½ cup dried dates
- ½ cup unsweetened shredded coconut
- ½ teaspoon cinnamon, ground
- ½ teaspoon vanilla extract
Method:
Soak the goji berries and dates in warm water for 10 minutes. Drain and place fruit in a food processor. Add the raw almonds, coconut, cinnamon, and vanilla. Process until the mixture resembles wet sand. Set aside.
Mix the fruit mix with the fruit purée. Parfaits serve 6 people so use 1 to 1 ½ cup parfait glasses. Add ¼ cup to the bottom of each parfait glass and layer next with 2-3 Tablespoons of the nut filling. Add one more layer of fruit and top with more nut filling. Repeat with the remaining parfait glasses. Refrigerate before serving or eat immediately.
What health benefits do you receive from this delicious dessert?
- Pineapples and oranges are high in vitamin C
- Mangoes are high in vitamins A and C
- Papayas are a good source of folate and potassium and high in vitamins A and C
- Goji berries are high in antioxidants and are good source of protein. They are also high in vitamins A and C and many minerals. They are considered a superfruit, too!
- Almonds are a great source of vitamin E and other vitamin and minerals and help lower cholesterol over time.
Coconut-Cashew Cream Tarts
A creamy tart made from nuts, dates and coconuts may seem a little daunting but the end result is a raw dessert with many healthy benefits. These individual tarts are the base for your own dessert creation. Top each tart with fruit available in the spring like:
- Mangoes
- Strawberries
- Pineapple
- Oranges
- Honeydew
Makes 2 tarts
Crust
Ingredients:
- ½ cup raw almonds
- 8-10 Medjool dates
Cream Filling:
Ingredients:
- ½ cup raw cashews
- ¾ cup dried unsweetened shredded coconut
- 4-6 Tablespoons coconut milk
- 2 Tablespoons melted coconut oil
- 1 ½ teaspoons vanilla extract
- ¼ cup agave nectar or maple syrup
- Fruit topping of personal preference
Method:
Soak the cashews and coconut in water for 6 hours. (Make sure water covers the nuts)
Meanwhile prepare the crust in a food processor. There is no need to soak the nuts or dates. Process the almonds and dates until the mixture resembles wet sand. Divide mixture between 2 small tart pans (size 4 1/4 inch with removable bottoms) Press the mixture into the bottom making sure it is even in the edges as well. Refrigerate until coconut cashew cream is prepared.
After the cashews and coconut have soaked, drain the liquid and place the nuts into a Vitamix or other high-powered blender. Add the coconut milk, and the rest of the filling ingredients. Blend until mixture is smooth.
Remove nut crusts from refrigerator and divide cashew-coconut cream into each tart crust. Refrigerate tarts for no less than an hour. Remove from refrigerator and top each tart with desired fruit.
Not only are these perfect for entertaining but they are also full of vitamins and minerals. According to studies, eating more nuts aids in losing weight. Cashews specifically have lower fat content than all other nuts. Coconuts are high in dietary fiber and are high in calcium, magnesium, and potassium. Any fruit that is chosen to top each tart will be high in vitamin C.
Health benefit resources: WHFoods and Fruits and Veggies More Matters
Jump-start a Raw Life with This Giveaway
Interested in learning more about raw foods and preparing them at home? We’re giving away the ultimate video bible—the Going Raw! DVD.
Simply, to enter, leave a comment on this post sharing if you have ever tried making raw recipes or which of the above you now are dying to create.
Contest runs until April 29, 5 p.m., with a winner selected at random soon after and notified via this post. A Town Dish representative will also reach out to the winner via email and the winning DVD will be shipped via USPS.
Thanks to all who entered our Going Raw! DVD Giveaway! Congrats, Caitlin — you’re our winner! A Town Dish representative will reach out to you via email to ship out your prize.
- Photography: Noelle Kelly
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