Recipe: Spiced Raw Vegan Wraps with Sweet Onion Dressing

I'm really excited to announce a new feature of this Blog with guest blogger and recipe creator, Kayleigh Walsh.  She is a talented and artistic young chef who enjoys experimenting with vegan foods and will be here sharing some of her delicious creations with you lucky readers.  Today she will be treating us to an amazing spiced raw wrap with a savory filling.  Enjoy!

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Hi everyone! My name is Kayleigh Walsh and I am a raw vegan from West Hartford, Connecticut. I am passionate about fresh fruits and vegetables that keep my body energetic and thriving. Mary has asked me to write for her blog, so I will be posting recipes and health tips regularly. I am eager to share my creative recipes and vegan advice with you all! 

This week, I am sharing my Spiced Raw Vegan Wraps with a Sweet Onion Dressing. This is one of my favorite raw dishes because it is quite reminiscent of a traditional sandwich. Its hearty combination of flavors and textures provide a satisfying burst of flavor in every bite. This is the perfect choice if you are looking for a healthy raw vegan meal that isn’t as daunting as a gigantic salad. It’s also a great alternative for anyone in search of a gluten-free or dairy-free wrap. Hope you enjoy these tasty sandwiches! 

Spiced Wrap Ingredients (makes 4 servings)

 12 Medjool dates, pitted 

 1/3 cup white chia seeds

 3 tbsp. milled flax seeds

 3 cups water

 1⁄2 tsp cinnamon

 1⁄4 tsp cumin

 1⁄2 tsp ground cayenne pepper

This wrap may seem like it would turn out super sweet due to its base of Medjool dates, but surprisingly, the spices give it more of a warming savory flavor. Mix all the ingredients in a high speed blender. Pour into the center of four parchment paper sheets or Teflex sheets that have been laid over your dehydrator trays. After pouring, tilt the dehydrator trays in circular motions until you reach the desired thickness. These wraps do not shrink much, so no need to worry about making them super thick or large. 

Dehydrate at 110°F for about eight hours. The dehydration time will vary based on the size of your wraps and the humidity of your house. The wraps are done when the centers are completely dry and won’t stick to sheet when peeled off. No flipping is necessary.  

When ready, gently peel back each wrap from the sheets. Use immediately or store in a Ziploc plastic bag, making sure to release any excess air.

Sweet Onion Dressing Ingredients

 3 tbsp. apple cider vinegar

 1/3 cup golden raisins

 1 1⁄2 cups celery (use mostly light parts near base)

 1⁄2 tbsp. Italian blend spices (I used Frontier All-Purpose Seasoning Blend)

 3 tbsp. raw hulled hemp seeds

 1⁄4 cup Vidalia onions, chopped

 2 tbsp. water

Mix all ingredients in a high speed blender. I recommend the NutriBullet for sauces and dressings like this one. Optional: Top with scallions and more dried spices. This dressing can be used inside your wraps and/or as a dipping sauce.

Next, add any toppings of your choice inside your wraps. I used kale, tomatoes, carrots, and sprouts. 

Finally, tuck one edge of your wrap over the toppings, and roll up the rest. Cut through the center at an angle. Aaaaand that’s a wrap! (Too cheesy? Lol) 

I hope you enjoy these filling wraps. They are awesome for lunch or dinner. Make sure to share this recipe with your friends and family. Have a wonderful day!

(This wrap was inspired by TannyRaw. Check out her YouTube channel at www.youtube.com/user/TANNYRAW for more delicious recipes.) 

Recipe: RAW "Zoodles" with Sundried Tomato Marinara and Cashew Parm

This is the perfect recipe for summer when you don't feel like heating up the kitchen but are still craving comfort food.  The flavors of the sauce will make you think you've been slaving away for hours, and yet it comes together in just seconds.

Instead of traditional pasta, the base of this dish is zucchini noodles, or "Zoodles," made with a spiralizer.  It's a fun little gadget that's great for kids or even the kid at heart.  You'll enjoy making these!

See how to make zoodles with sundried tomato marinara!

Raw “Zoodles” with Sundried Tomato Marinara and Cashew Parm 

Zucchini noodles or “zoodles” are made with a spiralizer and they’re a fun way to get kids involved in meal prep. The sauce can be whisked up in mere minutes with a food processor so you can have dinner on the table in no time.

Ingredients:1 zucchini
2 campari tomatoes, seeded and chopped
1/2 cup sun-dried tomatoes (about 8)
1/4 cup kalamata olives
2 cloves garlic
2 Tbl chopped fresh parsley
1/4 cup chopped fresh basil
2 Tbl extra virgin olive oil
Sea salt to taste

Directions:Cut ends off zucchini, slice into pieces that will fit easily into spiralizer, and spiralize on thin setting to make “zoodles” Pulse tomatoes, sun-dried tomatoes, olives and garlic 5-6 times in a food processor or until coarsely chopped. Add remaining ingredients and pulse 1-2 times to combine. Use as topping for spiraled zucchini spaghetti.

Cashew ParmIngredients:1/2 cup raw cashews (soaked, drained & rinsed, then dried)
2-3 Tbl nutritional yeast
1/4 tsp sea salt

Directions:Pulse together all ingredients in a food processor until finely chopped and well blended.

Recipe: Raw Pizza Pate

What's a girl to do when her neighbor hands her a big bunch of lettuce and green onions fresh from his garden?  Make a salad, of course!  But more importantly, top it with something super tasty and fresh.

My inspiration was what's in abundance in my own garden:  oregano.  This perennial herb has been spreading like a weed, and it seems that the more I use the more it grows.  This does not upset me because I've been enjoying plenty of pesto made from it and tossed with pasta and veggies or even as a salad dressing.

I made a modified version of oregano oil which is how I lightly dressed these gorgeous tender leaves. Simply pulse together in your food processor a huge bunch of fresh herbs, in this case oregano, and add the juice of about half a lemon, a tablespoon of nutritional yeast, a clove or two of garlic, about 1/2 teaspoon of sea salt and enough olive oil to make smooth (about 1/2 a cup).  Then pour it all into a squeeze bottle.  It keeps in the refrigerator for about a week.  Just be sure to let it warm up to room temperature before use because the olive oil will solidify when it's chilled.

I topped the simple salad with an equally simple raw pate made with walnuts, pecans, carrot, sundried tomatoes, kalamata olives, garlic, shallot, fresh basil, and sea salt.  I figured it would be delicious since I love all of those ingredients, and after I had blended it together I thought to myself, "hmmm.... wait, this tastes familiar.... kinda like... pizza!!"  Yes indeed, once you take your first bite you will be transported to the taste memory of brick ovens and garlicky baked goods and a hint of cheese.  I scooped up mine with the lettuce leaves, making little bite-sized raw pizza pate packages wrapped in green.  It was such a refreshing reward after an afternoon working in the yard.

Raw Pizza Pate
(makes 2-4 servings)
1/4 cup walnuts (soaked in water 1 hour, drained and rinsed)
1/4 cup pecans (soaked in water 1 hour, drained and rinsed)
1 medium carrot, chopped
2 Tbl shallot, chopped
1 clove garlic
6 sundried tomatoes
8 kalamata olives
1 large handful of fresh basil
1 handful of fresh Italian parsley
sea salt to taste
1-2 Tbl water, or enough to blend

Combine all of the above ingredients in a food processor.  Pulse together a few times to roughly chop ingredients, then blend until mixture begins to clump together, adding enough water to achieve a pate consistency.

Vegan Resolution - Guilford Free Library

I recently gave a lecture and demonstration called "Vegan Resolution" at the Guilford Free Library for people interested in transitioning to a vegan diet.  The class had originally been scheduled at the beginning of February to coincide with New Year's resolutions to eat healthy, but a wallop of a snowstorm caused it to be postponed to later in the month, then another one caused it to be postponed to March.  So, by the time this class rolled around, it hardly felt like the new year, though I think several people in attendance were happy to get a little reboot on their plans to go vegan.

About 35 people gathered for the event, and I gave a slide presentation which offered basic nutrition information that new vegans need to consider such as the 5 nutrients for optimum health (complete protein, calcium, iron, omega-3, B-12, and antioxidants) and the best plant-based sources for them.  I also talked about the many benefits of switching to a plant-based diet - physical health, emotional health, mental health, spiritual health and most important, karmic health.  What you eat affects not just you but everything and everyone around you.  I think this message hit home for many people, particularly when I shared my stories about how my first dog, Lily, saved my life, and how my second dog, Zinny, gave me motivation to persevere even during the most difficult times.  They remind me every day how precious life is, and that I don't want to be complicit in causing the unnecessary suffering of any animal.

After the slide presentation, I shifted gears to a quick food demo and in about 15 minutes made a delicious "Crunchy Cruciferous Vegetable Slaw."  The slaw was dressed with a raw cashew mayo which I also demonstrated how to make.  This was new to most people in the audience, and judging by the response of those coming back for seconds, I'd say it was a hit!  It's a colorful and flavorful salad that's perfect to eat during seasonal transitions when the immune system needs a little boost.

One of my favorite comments from an attendee in response to the question What did you like best about this class? was, "your nice manners, non-judgemental tone, and sharing your personal experience toward better health."  I have to say that, honestly, it is always a challenge not to judge, and to be open-minded to everyone's personal experience.   I try my best to listen and understand before I offer information as guidance.  I felt like it was a huge success when I read this comment.

Thank you to all who attended this presentation!  I hope to continue to see you on your vegan journey.

 

Recipe: Raw Vegan Tacos with Jicama "Rice" and Chipotle Cashew Sour Creme

This is one of those meals you'll want to eat all season long.  It's spicy, yet cooling, and perfect for the dog days of summer when you don't want to heat up your kitchen.  The flavors have a traditional southwest flare with cumin and chipotle pepper, yet the heat is balanced by the cool sweetness of raw jicama.  Lemon and lime add a pleasant tartness, making the meal feel satisfying to the palate.

To serve as an entree, spread the walnut "meat" in big leaves of Romaine lettuce, then sprinkle with the Jicama Rice.  Add a good drizzle of Chipotle Sour Creme (and if you're daring, squeeze on a little Sriracha), then garnish with fresh slices of creamy avocado, diced red bell pepper, cilantro and green onion.

This is the perfect recipe for a summer party.  Use smaller portions of the ingredients to fill endive leaves for "Raw Taco Sliders."  They make a lovely presentation fanned out on a platter.

Alternatively, slice thin rounds of zucchini and top with the filling ingredients.  Garnish with a single leaf of cilantro for that elegant flare.  Each mouthful packs the same delicious punch that will leave your guests swooning.  "I can't believe this tastes like real tacos!! SOOO good!!"

Raw Taco “Walnut Meat”

1 cup walnuts (soaked in water several hours, drained and rinsed)

1/4 cup finely diced, sundried tomatoes (approx. 8)

1 fresh plum tomato, diced

1 jalapeno pepper, finely diced

1 handful fresh cilantro

2 tsp onion powder

1 tsp garlic powder

2 tsp cumin

1 teaspoon dry coriander

1-2 Tbl lemon juice

1/2 tsp sea salt

8 large leaves of Romaine lettuce, washed and dried

Pulse all ingredients except lettuce in a food processor until broken down, but still with some texture.  Spread about 2-3 Tbl of the mixture in each lettuce leaf.  Top with jicama rice and chipotle sour creme.

Jicama Rice

2 cups diced jicama

1/4 cup pine nuts (soaked in water several hours, drained and rinsed)

1 tsp olive oil 

1/2 tsp lime juice

1/2 tsp salt

Pulse the pine nuts and jicama in a food processor until roughly chopped and a ‘rice-like’ consistency.  Place mixture into a colander lined with a cheesecloth or nutbag and squeeze to eliminate excess liquid.  Transfer this to a bowl, and then stir in the remaining ingredients.

Chipotle Cashew Sour Creme

1 cup cashews (soaked in water several hours, drained and rinsed)

1 tsp chipotle chili powder

1 tsp apple cider vinegar

1 Tbl lemon juice

1 tsp sea salt

1/2 cup water

Blend all ingredients in a high-speed blender, gradually adding water to achieve a smooth consistency.

Chai Chia Pudding

This summer I've been making a lot of no cook meals to avoid heating up the kitchen:  smoothies, salads, half a watermelon.... and chia pudding.  Last night I felt like spicing up my usual concoction with a little cinnamon, and when I gave it a taste, my brain immediately signaled:  chai tea!  This simple dessert is like a pudding mixed with an after dinner toddy.  It's smooth, creamy, and comforting, and I'm already looking forward to eating more of it once the weather transitions to frosty nights and cozy blankets.

Start by measuring out 2 Tbl of chia seeds into a bowl.

Then take your Vita-Mix or other high speed blender and puree 4 figs, 4 medjool dates, and a handful of almonds with about a cup of water, adding more water as necessary to make a smooth, thick cream.  Add 1/4 tsp of cinnamon, 1/8 tsp powdered ginger, 1 Tbl coconut oil, and a pinch of sea salt, and blend for a few seconds.  If you like it sweet, you can add a couple of tablespoons of agave syrup, too.

Pour this mixture into your bowl and stir together with the chia seeds.  Refrigerate for about an hour, or until the chia seeds plump up and get gelatinous.  They kind of clump together at first, but just give them a few stirs to distribute the seeds until you have a creamy, tapioca-like pudding.

Perfect for a summer evening of porch sitting!

Raw Taco Supreme

A client of mine has been on a raw food cleanse for the past two weeks, and this has inspired me to reintroduce some raw recipes into my repertoire.  I was in the mood for something spicy, so I decided to make a raw taco with "refried beans," mango salsa, and cashew sour cream.

The refried beans are made by soaking sunflower seeds in water until they're soft, then pulsing them in a food processor with carrot, onion, garlic, lemon juice, cumin, oregano, and sea salt until a paste forms.  These don't get cooked, but they're somehow close in consistency to the refries we love so much.

I spread a good portion of the mixture onto a crispy romaine lettuce leaf (the "taco" shell), then got my handy squeeze bottle to make a cute squiggle of cashew sour cream over the top.  On the side is a good portion of salsa made with fresh mango, local tomatoes, red and green onion, cumin, lime juice, and cilantro.  Beautiful and delicious!

This Week's Menu

It's been a busy October already here at Well on Wheels headquarters, which is why this "weekly meals" post will cover about two weeks' worth of photos from a couple of menus.  My favorite meal is the one at the top of this post, which was a substitute entree for a client of mine who is doing a raw food cleanse.  I love the complimentary colors of the luscious red pepper and sundried tomato marinara contrasted with the vibrant green spiralized zucchini and fresh basil chiffonade that's topped with a creamy cashew cheese sauce.  Not only does it look gorgeous, but the flavors were outstanding.     

It seems so long ago, but summer still lingers on with warm temperatures and sunshine during the day.  So I'm still including some seasonal warm weather veggies like zucchini in my menus.

The meals from two weeks ago included a spicy Jerk Tempeh with Red and Green Peppers and Brown Rice.  This always makes me think of tropical island breezes, crystal blue water, and bright sunshiny skies, which we haven't seen much of this season.  And so, they appear here in food form.

The second entree is a simple preparation with a ton of flavor.  Dijon Glazed Portobello Steak combines with a rich Mashed Sweet Potato and Yam with Coconut Cream and Steamed Broccoli.

Entree #3 for the week packed a little spicy kick.  Peanut Sauce is something I can eat nearly every day, and it paired really well with the veggies in this meal:  Baked Tofu with Cabbage and Carrot Slaw on Brown Rice.

This week's menu returns to the seasonal theme with zucchini.  This entree features a similar sauce to the raw meal at the top of this post, but uses roasted red peppers as the base.  The sauce accompanies a Baked Zucchini Boat with Cumin-Spiced Brown Rice and Black Bean Stuffing.

The second entree is a vegan take on a comfort food favorite, Stroghanoff.  I used tempeh and mushrooms in this preparation, and thickened the creamy sauce with tahini instead of the traditional yogurt.

The final entree of the week is one that had me swooning since I was able to enjoy a little leftover for lunch today.  The Millet and Red Lentil Patties with Coconut Curry and Stringbeans make for a hearty meal that is not only satisfying, but pretty decadent as well.

Mine tasted best eaten while sitting out on the back deck in this rare 70 degree October weather.

Karyn's Chicago

A friend's wedding has brought me out to Chicago for a few days and while in town I figured it was my duty to sample and blog about some local vegan cuisine.  I put the call out to my Facebook friends for recommendations and immediately received about a dozen tempting responses.  Thanks everybody for coming through for me!

It was a tough decision prioritizing that list with favorites including Ethiopian, veg soul food, falafel, an organic bakery, and of course the legendary Chicago Diner.  But after my previous day of teaching, cooking, flying, and driving, followed by a bridal shower and Korean karaoke, I decided that the theme of the day would be "recovery."  So, I headed to Karyn's Fresh Corner, a raw cafe located in the Lincoln Park neighborhood to be pampered with healthful indulgence.

This was a wise choice.  My lunch began with a thick and creamy coconut milkshake made with fresh young Thai coconut.  It was icy cold and refreshing, not quite pureed smooth so that I was chewing while drinking, with a hint of natural sweetness from the coconut and no added sweetener.

It was tough deciding on an appetizer since everything tempted me, but because I need to stay away from gluten, the menu simplified my selection process by marking items containing gluten which I avoided.  I decided on the Cauliflower and Red Pepper Hummus with Flax Seed Crackers and Crudites mostly because I wanted something crunchy and I was intrigued by the inclusion of cauliflower in the hummus.  The smooth and rich concoction did not disappoint, and it also added a surprising kick of chipotle to the mix.

For my entree I chose the Empanada with Mexican Mole and Basil Gastrique.  The spongy "crust" was made with ground flax seed and corn that had been dehydrated and stuffed with a savory and spicy walnut, jalapeno, and mushroom pate.  This was topped with pickled red onion, dehydrated jalapeno, and fresh cilantro springs.  My description cannot do this dish justice because I couldn't possibly come close to capturing the depth of flavor of each component, not to mention the symphony of flavors that composed the entire dish.  This was not only one of my favorite raw vegan dining experiences, but perhaps one of my favorite all-time meals.

Not only that, but there are the desserts.  Next door to the cafe there's a little wellness shop with a smoothie/juice bar, raw desserts, and grab-and-go items.  The gorgeous display of sweets made for yet another difficult decision, all of which provided the promise of "sinful desserts without the guilt."  I opted for the Mint Carob Cake, which had the density of a fudgey brownie made with pecans, cashew butter, coconut oil, agave syrup, dates, and carob powder.  Yes, these were entirely raw as well, made without any refined flour or sugar, and yet oh so good.  In fact, these were so decadent you wouldn't even miss the chocolate.

Anyone who has ever had qualms about vegan food being bland or boring just needs to take a trip to Karyn's (yes, it's worth the drive/flight from anywhere).  This is what turns skeptics into believers.  And it will probably change the way you think about food when you realize how tantalizing vegan cuisine can be.

As I crossed the street, I looked down upon this message, perhaps sent to such skeptics who had previously been turned off by bland, beige, limp, lifeless vegan fare and vowed to shun it henceforth.  Second chances make all the difference.  

Fresh from the Farm

Last night was the final session of my 4-week "Fresh from the Farm" West Hartford Adult Ed class.  It's been a hot and sticky summer, so it seemed only fitting that we should end with a cool note and raw foods.  I chose to do an Italian themed menu.

The first course was a vegan twist on the traditional Caprese Salad made with beefsteak tomatoes, fresh mozzarella and basil.  In this case, I substituted a lovely ripe avocado which, though not local and farm fresh, was delicious.  I also made an olive tapenade to go with the spread.  The gorgeous tomatoes were from my friends at Hindinger Farm in Hamden.

The entree was a Raw Zucchini Lasagna with Macadamia "Rawcotta" and Red Pepper Marinara.  I think this was a favorite for the flavors and surprisingly silky texture of the thin strips of zucchini which I ran through the mandoline.  And the zucchini were from my garden.

For dessert I made a super decadent Blueberry Tart with Cashew Cream and Orange Zest.  I think the layer of Almond Coconut Crust was a little thick, so next time I'm gonna have to cut back on the measurements.

So rich.  Or maybe it just needed even more blueberries.  I bet this would be good with fresh peaches, too.  Next time...

Lunch in the Raw on CT Style

Had fun today on my 2nd appearance on "CT Style," this time with host Stephen Parker.  I demonstrated a cool and refreshing Green Gazpacho Soup with Basil Pistou in honor of Spain winning the World Cup and oh, yeah, because it's sooooooooo hot and sticky out!!  Who needs to cook when you can eat something as yummy as this.  And so easy to make, too.



Green Gazpacho on CT STyle

Kids in the Kitchen

I have a hard time turning down offers to cook with kids since they always know how to have fun. And they look so cute I want to squish them!  So when I was asked to participate in the Junior League of Greater New Haven's "Kids in the Kitchen" Health Fair, of course I said yes.

These are kids who participate in the city's YMCA programs, many of whom come from families that don't have access to or can't afford to eat fresh organic produce on a regular basis.  It seemed like the perfect opportunity to introduce them to the concept of SMOOOOOOOOTHIES!

There was a little hesitancy at first when the crowd of kids first rushed through the doors and saw a table with Dixie cups filled with a mysterious green liquid.  But it didn't take much encouragement to get them to take a sip.

And once they did, they held out their soggy cups for refill after refill.  I made mixes of Banana, Pear, Melon, Pineapple, Mango, and Kale.  When they asked what "that green stuff" was, I said it's kale, which is even better than spinach, and will make you even stronger than Popeye.  "More, Please!!"  Keep eating those fruits and veggies!!

Special thanks to Stephanie Evans and everyone from the Junior League who worked hard to make this a successful event.  Also, special thank you to VegFund for providing a stipend for the fresh organic produce and Vegan Outreach for their compelling literature.  Many, many parents were curious and picked up a brochure on their way through.  Yay!