Raw Vegan Cheesecake

Raw Vegan Cheesecake

Nataliya Bryantsev "Being in Best Health" , https://beinginbesthealth.com/raw-vegan-cheesecake/
Raw Vegan Cheesecake
Happy weekend!
Inspired by raw vegan recipe creators, I was looking for a no-oil added raw vegan version of a cheesecake. Most of the recipes call for coconut oil or coconut milk. While coconut oil or milk can make cheesecake very smooth and rich, it also adds a handful of calories and fat.
I wanted to make a cheesecake using only nuts and fruit, without added oils, sugars, or colorants. So that I could have a cake and eat it, too. And not to feel guilty, heavy, sleepy, or comatose after eating a dessert.
By the way, do you know that a piece of cheesecake can contain up to 1,000 cal or even more? This recipe provides only 390 calories per slice; moreover, it is low in salt, has no added sugars and oils, and zero artificial ingredients and trans fats.
Here we go: for this recipe, I used soaked raw cashews, fresh berries, and dates. That’s it. And it was heavenly.
Equipment:
A 9-inch springform pan, blender with a plunger (I used a Vitamix), parchment paper, and bowls.
Ingredients:
3 cups of raw cashews - soak them overnight or for 8 hours in cold water to get about 6 cups of soaked nuts (they expand about twice in size).
Blueberries (fresh or frozen) - 1/3 cup
Raspberries and blackberries (fresh or frozen) - 1/3 cup
Dates Medjool, without pits - 14
Filtered water - at least 3 cups
This recipe is 100% plant-based, gluten-free, flour-free, and has noadded oils, sugars, colorants, or salt. I made it for the fourth of July holiday.
Prep Time 1 d
Course Dessert
Cuisine American
Servings 8 slices
Calories 392 kcal

Equipment

  • 9-inch springform pan
  • blender with a plunger
  • bowl for soaking nuts
  • parchment paper - a square of 12x12 inches

Ingredients
  

  • 3 cups raw dried cashews - Nuts reqiure an overnight or 8-hour soaking in 4 cups of cold water
  • 1/3 cup blueberries - I used fresh
  • 1/3 cup a mix of raspberries and blackberries - I used fresh
  • 14 pieces dates, Medjool, without pits - take care to remove the pits and stems
  • 3 cups filtered water - for blending the ingredients

Instructions
 

  • 1. This step needs to be done in advance. Prepare the nuts: Soak the nuts for 8 hours or overnight in 4 cups of cold water. Drain the soaking water, rinse, and drain again.
    2. Prepare the springform pan: Release the lock, cover the bottom of the pan with a parchment paper, and lock in place.
    3. Prepare the white layer:
    Measure 2 cups of soaked cashews, add 1/2 cups of water, and blend into a thick mixture using the plunger. Add a bit more water if a blender stops. Add 6 dates and blend well. Add a bit more water if needed. Taste for sweetness and add a few more dates if needed. Transfer the white mixture into the pan and let it freeze for at least 4 hours or until firm.
    4. Prepare the red layer:
    Divide the remaining cashews into two parts (about 2 cups each). Put 1 part of cashews into a blender, add raspberries, 1/4 cups of water, and blend with a plunger. Add a bit of water if blender stops and blend again. Add 4 dates and blend well. Taste for sweetness and add a few more dates if needed. Take the pan out of the freezer and transfer the red mixture on top of the frozen white mixture, and let it freeze for at least 4 hours or until its firm.
    5. Prepare the blue layer:
    Put the remaining cashews into a blender, add blueberries, 1/4 cup ofwater, and blend with a plunger. Add a bit of water if blender stops. Add 4 dates and blend well. Taste for sweetness and add a few more dates if needed. Take the pan out of the freezer and transfer the blue mixture on top of the frozen red mixture. Let it freeze for at least 4 hours. Decorate the top of the cake with berries and return to a freezer for another 12 hours to set.
    6. Serve the cake:
    To slice a cake, remove it from the freezer. Release the lock and take the cake out of the pan. Peel the parchment paper away from the bottom of the cake. Put the cake onto the bottom of the pan and let it thaw for 5 minutes. Slice with a sharp knife into 8 or 10 pieces. Put the pan back on, lock it, and put the cake in the freezer. Store it in the freezer for up to 2 weeks. To serve a cake, take out slices and let them thaw at room temperature for about 15 minutes before eating.
    This recipe is 100% plant-based, gluten-free, dairy-free, flour-free, and has no added oils, sugars, colorants, or salt.
    Nutritional analysis by Chronometer: One serving (1 slice out of 8) contains:
    Calories - 392, protein - 9.75 g, fat – 21.5 g, carbohydrates - 42.8 g, trans fats – 0 g, saturated fat – 3.8 g, monounsaturated fat – 11.6 g, fiber – 5 g, sodium- 6.4 mg, and added sugars – 0 g.
    References:
    Andrews, A. (2019). Raw strawberry cheesecake: gluten-free. https://lovingitvegan.com/raw-strawberry-cheesecake/
    Baird, L. & Rodwel, J. (2005). The complete book of raw food.Healthy Living Books: New York, NY
    Chronometer. (2020). Recipe analysis. https://cronometer.com/
     
Keyword dairy-free, flour-free, gluten-free, gut health, no-bake, noaddedoil, noaddedsugar, plant-based, raw, vegan

I hope you try this recipe. Let me know how it turned out for you.

Best wishes,

Nataliya

 

Quinoa Pancakes

Happy Independence Day weekend to everybody! It is a middle of the year and almost a middle of the summer. What is your favorite summer-time activity? For me, it is the appreciation of the long days filled with the sunshine and the delicious and colorful summer foods. 

Today, I’m sharing with you one of my favorite recipes – the quinoa pancakes.

It needs just a few ingredients, is easy to make, and tastes very good. Actually, both the sweet and savory versions of this recipe can be enjoyed year-round. 

 

 

 

You will need the following ingredients:

  • Quinoa (white, red, or multicolored),
  • ripe banana,
  • flax seeds, 
  • water.

That’s it. You may use a little bit of coconut oil, however, it is optional if you use a non-stick skillet.

You will need this equipment: a bowl, blender, and non-stick skillet. The amount of preparation time can be reduced if you have more than one skillet. I typically use 3 small non-stick skillets, and in this case, the total preparation time takes about 5-7 minutes. 

What I love about this recipe is that the pancakes have a neutral taste and can be enjoyed with both sweet and savory meals or snacks. As a sweet version, I like to serve them with berries, fruits, and coconut yogurt. For a savory twist, I serve them with veggies, salads, and dressings (taco-like style). On this image below, you can see 3 pancakes, each served with the arugula leaves, slices of tomato and red onion, and avocado cubes. In this version, the pancakes work as flatbreads or soft tacos. 

Additionally, I soaked and sprouted the quinoa seeds, which is an easy step that can improve the digestibility and nutrient availability. Moreover, soaked and sprouted quinoa gives you more pancakes if compared with those made from the unsoaked quinoa. Note that this recipe does not need any flour; the whole quinoa seeds were soaked and sprouted and blended together with banana, flax seeds, and water. Here is a full recipe, enjoy!

Download the recipe: Quinoa Pancakes

By the way, it is the middle of the year, and I’m wondering how are your new year resolution goals doing? How successful have you been so far? Which obstacles came your way?

Let’s discuss how I can help you to get back on track during the next 6 months.

Our first 20-minute discovery session is free of charge, and I can work with you as a wellness coach or/and a nutrition consultant, depending on your needs. Contact me today, I’m happy to see how I can help!

In best health,

Nataliya.

No-Grain “Cereal”

Hello!

How many of you love to enjoy a bowl of cereal for breakfast? Surely, it is a very comforting meal.

Some of my clients as well as myself have sensitivities to the processed grains and added sugars. What to do? What to eat?

Today, I would like to share with you an easy no-grain “cereal” (or muesli) recipe that has no grains! Yay!  Best of all, it is free from added sugars, gluten, and any processed ingredients.

This “cereal” is delicious, pleasantly sweet, and has a creamy-crunchy texture that many of us love. It can be served for breakfast, or as a snack or dessert.

For this   No Grain “Cereal”  you will need:

  • 1 ripe banana, frozen or fresh
  • 1 cup of fresh seasonal fruit, cut in small chunks
  • 1/4 cup of fresh berries
  • 2 dates, pitted
  • 3 Tbs nuts
  • 3 Tbs seeds
  • 1 tsp cinnamon powder
  • 1 cup of water

 

 

Watch this quick video on how to assemble this recipe:

The recipe:

Ingredients:

  • 1 ripe banana, frozen or fresh
  • 1 cup of fresh seasonal fruit, cut in small chunks
  • 1/4 cup of fresh berries
  • 2 dates, pitted and chopped
  • 3 Tbs raw nuts, chopped
  • 3 Tbs raw seeds, chopped
  • 1 tsp cinnamon powder
  • 1 cup of water

Yield: 2 ½ – 3 cups, Serving size: 1 cup

Equipment: Cutting board, knife, blender, serving bowl

Preparation time: 10 minutes

Method:

  • Put sliced fresh fruit and berries into a bowl.
  • Blend 1 banana with water, cinnamon, and dates until smooth and creamy.
  • Pour the mixture over the fruit and berries.
  • Top with nuts and seeds, and gently mix together.
  • Enjoy for breakfast or as a snack or dessert.

Keep in a refrigerator for up to 2 days

Recipe variations:

  • You can use such fruits as apple, pear, nectarine, or figs
  • Any type of fresh berries can be used
  • Any type of nuts or seeds can work in this recipe
  • You can use plain coconut milk instead of water

Let us know if you have any questions!

The inspiration for this recipe came from Fully Raw Christina blog at https://www.fullyraw.com/ and Cafe Gratitude https://cafegratitude.com/

Enjoy and Bon appetite 🙂

Nataliya.