Wednesday, December 7, 2016

Vegan Gluten Free - Spaghetti Squash with Creamy Cauliflower Kalefredo

Don't be fooled by it's decadent looks, this veggie packed dish is low in fat and high in nutrient density. Spaghetti Squash is low in calories, high in fiber and contains 92% water by weight. This makes it a perfect base to a low fat dish. I prepared this squash with a cauliflower cream and greens kale-fredo, which amped up the nutrients and flavor. An easy to make crowd pleaser that's sure to satisfy all tastebuds. Enjoy!




Spaghetti Squash with Creamy Cauliflower Kalefredo 
by Sarah Farsh December 7, 2016
  • 1 spaghetti squash, sliced in half vertically
  • 2 cups frozen cauliflower florets
  • 2 1/2 cups almond milk
  • 1/4 cup nutritional yeast
  • 1/4 cup raw cashew nuts
  • 4 cloves fresh garlic
  • 1 tbsp rice wine vinegar 
  • 2 tsp maple syrup
  • 2 tsp onion powder
  • 2 cups frozen chopped kale
  • 1 - 2 cups fresh baby spinach
  • 2 tsp pink himalayan sea salt 
Slice spaghetti squash in half vertically and scoop out seeds. Place face down on a non stick baking sheet and bake in oven for about 1 hour at 375 degrees. Meanwhile, blend cauliflower, almond milk, nutritional yeast, cashews, garlic, vinegar, maple syrup and onion powder together in VitaMix or high powered blender. Add splashes of additional almond milk as needed, be careful you don't want your sauce too watery. Blend on high speed until all ingredients become a creamy sauce, if you have a VitaMix, the sauce should blend until it's warm, about 5 min on high speed. Place frozen chopped kale in a large cooking pot and heat on medium flame, poor in cauliflower alfredo sauce, mix together in pot to combine sauce and kale. Add baby spinach to the sauce mixture a minute before you're ready to serve. Once spaghetti squash is cooked, scoop out the strands of squash using a fork. Scoop the strands of squash into the sauce pot and mix the sauce and squash together well. You can scoop the mixture back into the skin of the spaghetti squash for a fancy presentation as seen in my photo. Enjoy!

Tuesday, November 29, 2016

Raw Pumpkin Chia Mousse w/ Sticky Maple Coco-Crumble


This seasonal superfood sweet treat can be enjoyed as a satisfying breakfast, or decadent dessert.


Raw Pumpkin Chia Mousse with Sticky Maple Coco-Crumble 
by Sarah Farsh November 28th 2016 - Serves 4, or makes 4 breakfast jars

Pudding: 
1/4 cup chia seeds
1 cup almond milk or coconut milk
1/4 cup pureed pumpkin (skinned/seeded/blended sugar pie pumpkin)
4 medjool dates - pitted
1 1/2 tbsp pumpkin pie spice
1/2 vanilla bean

Sticky Crumble:
1/4 cup unsweetened coconut flakes
1/4 cup pecans or oats
1/4 cup maple syrup
2 tbsp raisins or prunes
2 tsp cinnamon
1 tsp vanilla extract
1/2 tsp pink Himalayan sea salt

In a bowl, mix together chia seeds and almond or coconut milk. Let sit for at least 2 hours, or overnight, until chia seeds absorb liquids and turns slightly gelatinous. Poor chia mixture into high power blender, add pumpkin puree, dates, pumpkin pie spice and vanilla bean. Blend together well until all all ingredients turn into a mousse. Poor chia mousse back into bowl and set aside in refrigerator until ready to serve. Meanwhile, place all sticky crumble ingredients into food processors or blender. Pulse and blend mixture using blender plunger so all ingredients are mixed and blended together well. Don’t over blend, you’ll still want some of the coconut flake texture so that the consistency resembles a chunky almond butter or chunky raw cookie dough mixture. Scoop out sticky mixture into storage container until ready to serve with your chia mousse. To build your dessert or breakfast bowls – poor mousse mixture into container, and scoop out 1/2 tsp size bits of sticky crumble to top mousse mixture with. Add as much or as little as you like. If you’re serving for dessert, you can top with coconut whip cream. These are great to make in a mason jar and enjoy as a seasonal breakfast!

Sunday, November 20, 2016

Vegan Cashew Cream & Raspberry Star Pie: A Love Story

Before you even get to taste this no-guilt sultry pie, the colors alone can seduce you. I had so much fun creating this recipe, and no baking is required! I decided to mix chia seeds into the cashew cream, which cuts down the fat and makes it virtually a super food.









She's a star.





Vegan Cashew Cream & Raspberry Star Pie
by Sarah Farsh November 20th 2016
  • Cream Filling: 
    • 1/2 cup whole raw cashews
    • 1/4 cup chia seeds
    • 1 1/2 cup water
    • 1/2 cup agave nectar
    • 1 tbsp coconut oil
    • 1 vanilla bean
    • pinch pink himalayan sea salt
    • pinch cinnamon 
  • Crust:
    • you'll need a spring or pop tart pan (where the bottom pops out)
    • 2 cups pecans
    • 1/2 cup steel cut oats (add more if you need more dough)
    • 1/4 cup raisins
    • 1/4 cup unsweetened coconut flakes
    • 3 tbsp agave nectar
    • 1 tsp cinnamon
    • 1 tsp vanilla extract
    • pinch salt
  • Topping:
Place all cream filling ingredients into a bowl whole, mix well and store in refrigerator for at least 2 hours - visit every 30 minutes for the first hour to give it a little stir. You can have this mixture sit in the fridge up to 8 hours before blending if you wanted to prep this in advance. The chia seeds will start to absorb the water like a sponge and turn the whole bowl into a gelatinous mixture. Meanwhile, line your spring or tart pan with plastic wrap, keeping the ends long so you can pull the plastic wrap out with the base of the tart pan easily. You can see what this looks like in my photos. Place all crust ingredients into food processor or VitaMix and pulse/blend until ingredients form into a dough. Scoop out crust mixture into plastic wrapped tart pan, and press the mixture into the pan with your hands. Place in freezer for 30 minutes to set. After your cream filling sets in fridge, poor bowl into VitaMix and blend on high speed for about 3 minutes until all ingredients are completely whipped and blended together into cream. From blender, poor cream filling into frozen tart crust. Freeze for at least 2 hours so cream pudding sets before topping with raspberry sauce. Poor raspberry sauce on top of frozen tart, and even out with a spoon. Top with fresh cut star fruit slices, or fruit of choice! Freeze tart until you're ready to serve and let defrost 2 hours prior to serving. 

Pumpkin Alfredo Zoodles - Vegan Gluten Free

Vegans, please think outside of the Tofurky box. There are so many healthier and yummier alternatives to create a more lively Thanksgiving table. This Pumpkin Alfredo is swimming in holiday cheer and is sure to impress even your non-vegan guests. Enjoy! 


Pumpkin Alfredo Zoodles 
by Sarah Farsh November 21th 2016
  • 2 cups whole sugar pumpkin, peeled/seeded/cubed
  • 1/2 cup raw cashews
  • 1 1/2 cup almond milk
  • 1/2 cup nutritional yeast 
  • 2 tbsp rice wine vinegar
  • 2 tbsp agave
  • 2 tsp pumpkin pie spice (nutmeg/cinnamon/ginger/cloves)
  • salt/pepper/cayenne to taste 
  • 6 zucchinis, run through spiralizer in medium noodle shape
  • garnish: rosemary and caramelized shallots in coconut oil/salt/turmeric 
In VitaMix, blend pumpkin, cashews, almond milk, nutritional yeast, vinegar, agave, pumpkin pie spice and salt/pepper together on high speed until formed into cream. Place zucchini noodles into a large pasta pot on low heat. Poor pumpkin alfredo sauce into zoodles and mix together well with tongs. You don't want to over cook these, you're only cooking on low heat so that the sauce combines well into the zucchinis - don't cook for more than 5 minutes. You can even serve this raw as a cold noodle dish if you wanted to. Garnish with caramelized onions and rosemary. 

Wednesday, November 16, 2016

Raw Sesame Ginger Almond Kelp Noodles

I've been all about kelp noodles ever since my friends Melissa and Anna taught me how to soften them. If you want those crunchy/rubbery kelp noodles to soften to silky strands of yumminess, the secret is to soak! Soak those babies for at leaste 48 hours in a bath of liquid aminos and water. The longer you can soak them, the softer they get. If you love them as much as I do, you can start a rotating kitchen counter kelp bath, which just means when your first batch is soft and ready to eat, you open a new bag and start soaking the next.


Kelp noodles are virtually no calories, which also means they don't have much nutrient density. This makes them a great low calorie base to a main dish that you can pack up with nutrient rich ingredients. I love adding dark leafy greens or cruciferous veggies such as broccoli, brusel sprouts or bok choy, and plant protein such as creamy nut butters or beans. You can enjoy kelp noodles warm in a soup, stir fry or totally raw!

Kelp... raw out of bag (hard crunchy) 

newly dipped into bath (springy)

soaked in bath for 48 hours (softer)

drained after being soaked for 48 hours (ready to eat!)

For this recipe, I played with a raw platform and Asian flavors. Aside from soaking your kelp noodles, this recipe only takes minutes to build, and you can batch prep to enjoy throughout the week, or share with a few guests for a yummy raw vegan meal. Enjoy! 


Raw Sesame Ginger Almond Kelp Noodles 
by Sarah Farsh November 16, 2016
  • 1 bag, soaked Sea Tangle Kelp Noodles (soaked in liquid amino and water bath for 48 hours and drained) 
  • 1 cup baby spinach
  • 1/2 cup cilantro, chopped 
  • 1/4 cup green onion, chopped 
  • 1/2 cup fresh green peas
  • 1/2 cup maitake mushrooms, chopped  
  • Dressing: 
    • 2 - 3 tbsp raw sprouted almond butter
    • 3 pitted prunes or dates
    • 4-5 cloves garlic
    • 2 tbsp rice wine vinegar
    • 1 tbsp minced ginger
    • 1 tsp sesame oil
    • 1 tsp tamari 
    • 1 tsp onion powder
    • 1 tsp liquid aminos
  • Garnish: slivered almonds, Braggs sea kelp salt, pepper, red chili flakes
Soak your kelp noodles in a water and liquid amino bath, about 2 tbsp liquid aminos and the rest of the bath water. Let them soak for at least 48 hours. Place all dressing ingredients into blender, blend until smooth. Drain your kelp noodles from the liquid amino bath and place in bowl, add dressing and toss noodles well. Add spinach, cilantro, green onion, green peas, mushrooms and toss more. Top with garnish and enjoy! 

Tuesday, October 18, 2016

Gluten-Free Vegan Carrot Cake w Cashew Cream Frosting


I had originally intended to make this a raw carrot cake recipe. After freezing my mixture overnight and giving it a try, I didn’t like the texture or flavor. So I decided to chopped up the frozen pan of raw carrot cake, put all the pieces into my VitaMix, added quinoa flour, baking soda and maple syrup, then baked to carrot cake perfection. It’s definitely a delicious and seductive baked treat that’s still super healthy and wholesome. It's a great post workout treat that's packed with protein, healthy fats and fiber in the nuts and grains mixture. It would also make a perfect festive dessert for a holiday dinner party. Enjoy!




Gluten-Free Vegan Carrot Cake with Cashew Cream Frosting
by Sarah Farsh, October 17th 2016
  • 2 cups shredded carrots
  • 1/2 cup raw walnuts, soaked in water for at least 3 hours
  • 1/2 cup raw almonds, soaked in water for at least 3 hours
  • 1/2 cup date molasses 
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup rasins
  • 1 tsp fresh ginger, minced
  • 1 tsp vanilla 
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp pink himalayan sea salt
  • 1 cup quinoa flour (or chickpea flour)
  • 1 tsp baking soda
  • 1/4 cup maple syrup

Cashew Cream Frosting
  • 1 1/2 cup raw cashews, soaked in water for at least 3 hours
  • 1/4 cup almond milk
  • 1/4 cup maple syrup
  • 1 vanilla bean
  • Juice of 1/2 lemon, plus zest
  • Pinch of salt
Soak all nuts in water for 3 hours, or overnight. Preheat oven to 350. In a food processor, pulse carrots, walnuts, almonds, date molasses, coconut, raisins, ginger, vanilla, cinnamon, nutmeg, maple syrup and baking soda together. Scoop wet mixture out into a bowl and add quinoa flour, mix well into the wet mixture. Spray a baking loaf pan with coconut oil, or use a nonstick pan, and poor carrot cake batter into pan and bake for about 50 - 70 minutes, or until top is golden brown and bouncy to touch. The consistency of this loaf is more like a pudding bread, rather than a hearth bread. So it tends to be on the stickier moist side. Allow to cool before taking loaf out of pan. Meanwhile, place all cashew cream frosting ingredients into VitaMix, blend on high until whipped into a frosting. You can keep cool in the refrigerator until you're ready to frost. Frost your carrot cake once it's cool. 

Tuesday, October 11, 2016

Kelp Noodle Stir Fry

I used the leftover dressing I had from my Almond Ginger Pad Thai Zoodle dish to marinate these kelp noodles. Kelp noodles are virtually a free food - only 34 calories per serving, primarily in vitamins and minerals. This is a great meal you can make in under 15min and tastes just like take out! Thank you @missionmeli and @foodmarshall for giving me a new love to kelp and maitake.


Kelp Noodle Stir Fry
by Sarah Farsh October 12th, 2016

  • 1 bag kelp noodles, rinsed and cut in half once
  • 1 tsp sesame seed oil
  • 1 tbsp coconut oil
  • 1/4 cup scallions
  • 1 tbsp garlic, minced
  • 1/4 cup almond ginger dressing
    • 1 cup raw almonds, soaked in water for 4 hours
    • 1/2" piece raw ginger
    • 1 lime, juiced
    • 2 tbsp rice wine vinegar
    • 1 tbsp tamari
    • 2 medjool dates
    • 1 raw carrot
    • water as needed
  • 1/2 cup green veggie (green beans or broccoli) 
  • serve with tamari and sriracha

Heat up sesame seed oil and coconut oil in a large wok. Add green beans (or broccoli), garlic and kelp noodles and sauté. Meanwhile, blend all almond ginger dressing ingredients together. After cooking kelp noodles in wok for 10 minutes on hi, add dressing and toss together well. Sauté for a few more minutes and enjoy!