Raw Food Scotland

Recipes

www.rawfoodscotland.com

Welcome to the Raw Food Scotland Recipe booklet!This booklet contains over 40 simple raw food recipes as featured on the Raw Food Scotland blog that I enjoy making time and time again.

For those of you who follow my blog you’ll be aware that I like to keep my raw food recipes nice and simple. That’s why all the recipes in this booklet only require a blender or food processor and contain minimal ingredients. Even better, most can be made in minutes!

You’ll also find that a number of ingredients are optional so don’t worry if you don’t have everything to hand.

Feel free to play around with the recipes and have fun! For further information visit the Raw Food Scotland website at www.rawfoodscotland.co.uk

Enjoy!

Emma Couttie MacDougall

Raw Food Scotland

strawberry coco milk½ carton Dr Martin’s Coconut Milk6 strawberries12 red grapes 2 bananas

Add all the ingredients to the blender and blend until smooth and creamy.

ultimate skin pleaser breakfast1 cucumber, chopped½ grapefruit juice only½ grapefruit, chopped½ lime juicesmall handful parsley

Add the cucumber, grapefruit juice, lime juice and parsley to the food processor and process until well broken down. Put in bowl. Take the chopped grapefruit and add to the bowl.

buckwheat porridge1 cup buckwheat soaked overnight and rinsed well1 tbsp honeypinch cinnamon1-2 tbsp water as required½ banana, chopped½ apple, chopped

Add all ingredients to the food processor. Process until a porridge consistency adding water if required. Spoon in to a bowl and add chopped banana and apple.

strawberry pudding10 strawberries2 dates1 banana1 papaya

Add all the ingredients to the food processor or blender until smooth. Top with sliced strawberry.

mango grape smoothie1 punnet red grapes1 juicy mango 1 big banana

Add all ingredients to the blender and blend. Some delicious bits of red grape skin will float amongst your smoothie! Beautiful!

bananamango3 bananas1 mango1 medjool date

Add all ingredients to the blender and blend until smooth.

wild green smoothie¼ pineapple2 kiwis4 strawberries3 handfuls wild greens (dandelion is great) 2 sprigs worth of mint leaves 2 cups water

Add all ingredients to the blender and blend until smooth.

green smoothie heaven1 Grapefruit½ punnet blueberries3-4 sticks celery1 cucumber1-2 cups water 1 tsp vanilla powder 2-3 tbsp of Green powders (e.g. spirulina, chlorella etc.)1 tbsp Hemp Protein Powder (optional)

Add all ingredients to the blender and blend until smooth.

perfect pear pudding2 pears, chopped1 small avocado, peeled and chopped1 tsp cinnamon1 tsp xylitol (optional)

Put all ingredients in the food processor and process until a thick pudding consistency. Pour in to a bowl and top with blueberries and goji berries and a sprinkling of cinnamon.

strawbanana dessert5 big strawberries 2 big bananas1 big handful coconut chipsenough water to get blender going

Add all ingredients to blender and blend until thick and creamy.

chocolate puddingmeat of 2 coconuts¾ cup coconut water1 tbsp cacao powder1 tbsp xylitol (or sweetener of choice)½ avocado

Blend in the blender or food processor until thick and creamy,

mangoji pudding2 honey mangoes2 bananas2 dates2tbsp water handful of gojis

Blend the mangoes, bananas, dates and water until a pudding consistency. Top with the gojis.

superfood pear pudding2 pears 1 avocado1 tsp purple cornpinch cinnamon 1 cup blueberries

blueberry gloop1 punnet blueberries1 pear1 stick celery1 tsp klamath blue green algae1 tsp chlorella½ orange juice

Put all ingredients in your food processor and process until well mixed.

MAgiCAl smoothie1 handful coconut flakes2 tbsp hulled hemp seeds1 tbsp coconut butter1 tsp lecithin1 tsp vanilla powder

xylitol black mulberriesgoji berriesbee pollen

Blend the pears, avocado, purple corn, cinnamon, xylitol and half the blueberries in the food processor until thick and pudding consistency. Top with the mulberries, goji berries, bee pollen and remaining blueberries,

1 banana1 tbsp maca1 tsp chia seeds (optional)½ litre of water

Blend the coconut chips, hemp seeds and coconut butter with the water until well broken down. Add all the other ingredients and blend.

Blend all ingredients then leave in the fridge for an hour to set.

coconut free chocolate pudding

water day for a daydream1 cucumber, chopped1 grapefruit, juice20 red grapes

Put in food processor and mix until well combined.

purple power pudding¾ cup melted cacao butter ½ punnet blueberries1 tsp xylitol1 tbsp cacao powderpinch nutmeg powderpinch ginger powder

pinch mixed spice powder1 tsp hemp protein powder1 cup water5 drops orange essential oil2 tbsp raisins

1 ripe avocado1 ripe banana ½ tsp vanilla powder (or use extract)1 tbsp coconut nectar (or use honey or agave or date paste)1-2 tbsp choc powder (or sub with carob)1-2 tbsp water to help mix if required

Add all ingredients to the food processor and blend until a thick pudding consistency. Pour in to a bowl.

Top with:1 tbsp bee pollenchopped strawberriescacao nibs

water beautiful day1 cucumber, chopped1 pear, chopped1 small handful parsley10 red grapes

Process as before.

yer arse in parsley juice1 cucumber5 sticks celery½ fennel1 large bunch of parsley1 handful spinach3 sprigs of mint 1-2 pink grapefruits

Juice all the ingredients or BLEND in your blender then strain through a nut milk bag or fine mesh cloth/sieve.

chocolate ra ra raspberry hemp dream125g raspberries1 tbsp of cacao nibs1 tsp xylitol (or other sweetener of choice)1-2 cups hemp milk (make your own or use carton of Hemp Bliss)

Blend well until everything is thoroughly mixed.

black & blue breakfast1 tbsp xylitol (or also use honey/agave etc.)1 punnet blueberries½ litre SPARKLING spring water1 tsp vanilla powder1 tsp purple corn powder (optional)1 tsp blackcurrant powder

Blend and enjoy.

sexual smoothie3-4 cups hemp milk1 punnet blueberries1 tbsp goji berries1 tbsp black mulberries1 tbsp xylitol (or sweetener of choice)1 tbsp blackcurrant powder1 tsp purple corn1 tsp lecithin1 tsp vanilla powder

Blend all ingredients and enjoy!

bloody orange-gasmic1 blood orange1-2 cups coconut milk1 cup coconut kefir (or water kefir) optional1 tsp vanilla powder1 tbsp xylitol (or sweetener of choice)

Blend all ingredients.

chocolate buckwheat porridge1 cup buckwheat soaked overnight and rinsed well1 tsp choc (or carob) powder½ tsp vanilla powder or extract 1 tbsp coconut nectar½ cup nut milk (optional, you can use water)1 tsp bee pollen

Add all ingredients except the bee pollen to food processor and mix until porridge consistency. Top with bee pollen or superfoods of choice!

citrus dandelion smoothie½ pink grapefruit2 heaped tbsp goji berries (soaked for an hour in water or coconut water)large sprig of minthandful of dandelion leaveshandful parsley½ cucumber1 cup of Dr Martin’s Coco Water to blend – or use water

Blend and enjoy.

sexy salsa4 cherry tomatoes, halved2 spring onion, chopped½ avocado chopped2 limes juiced¼ red chilli, chopped1 tbsp olive oil

Add all ingredients to a bowl and mix well.

sweetcorn soup2 cobs sweetcorn red chillijuice of 1 limesmall handful coriander50g creamed coconut½ medjool datepinch salt 2 cups water

Blend all ingredients together, top with a sprig of coriander.

curried guacamole1 avocado 1 tomato1 tsp curry powder1 tsp bee pollen red onionpinch salt1 clove garlic, crushedhandful of coriander

Add all ingredients to the food processor and process until well combined. Enjoy with flax crackers or in romaine/nori wraps.

thai sweet potato soup3 sweet potatoes (peeled) red onion1 small knob gingerjuice of 1 lime1-2 inches lemon grass75g creamed coconut (not raw)1 garlic clove1 date1-2 cups water as desired

Blend all ingredients until smooth.

thai sweet potato soup version 22 medium sweet potatoes (peeled)½ avocado1cm ginger1 inch lemongrass1 garlic clove1 inch red chilli

1 ½ limes juiced1 medjool date1 cup coconut milkpinch salt, 1-2 cups water (to desired consistency).

Blend and top with lime zest.

zingy stardust

besto pesto2-3 cups basil½ cup soaked almonds (overnight is best)1 garlic clovepinch salt2-3 tbsp olive oil (cold pressed)

Process in the food processor. Add pesto sauce to spiralised courgette or cooked pasta.

sweet potato soup with coriander pesto

2 cups broccoli florets½ lemon, juicedpinch salt2 tbsp olive oil

Massage the broccoli florets in the lemon, salt and olive oil.

In a bowl mix: 1 lemon, juiced2 limes, juice1 tbsp raw honey1 tbsp olive oil1 tsp ground coriander1 tsp paprika1 tsp cumin1 tbsp chopped mint

Mix the broccoli florets in the mixture. Add other chopped veggies of your choice and some avocado.

2 sweet potatoes, peeled¼ avocado2 tomatoes½ dategarlic clove¼ onionpinch salthandful coriander

Blend to make soup.

Pesto:2 cups coriander1 cup basil2 sprigs mint2-3 tbsp olive oil pinch salt

Place all ingredients in food processor and mix until well combined. Add a dollop to the soup. Save the rest in a jar in the fridge.

chilli and lemon courgettie1 courgette, spiralised¼ red chilli, chopped finely½ cup basil, chopped finely¼ cup mint, chopped finely½ lemon, juice pinch salt

Mix all the ingredients together well. This recipe works best if you leave the dish to marinade for an hour or two.

citrus courgetti with walnuts1 courgette spiralised ½ lemon, juicezest of ¼ lemon, 1 handful walnuts, crushed3 spring onions, sliced thinly1 tablespoon olive oilpinch salt

Mix together all the ingredients. Consider leaving to marinade for an hour or two.

wild garlic pesto1 large handful wild garlic, 1 tablespoon hulled hemp seeds 2 tbsp olive oilpinch of salt

Process in food processor until well combined and mix in to a large bowl of salad.

red pepper and herb noodles1 courgette spiralised1 red pepperjuice of 1lime1 clove garlic pinch of salt1 tsp mixed dried herbs 2 tbsp olive oil

Blend the dressing ingredients together and leave to marinade (overnight is best) Add to spiralised courgette when ready to serve.

powerhouse salad4 cherry tomatoes½ cucumber, chopped1 big handful dulse, torn½ teaspoon kelp powder1 tsp Sea Greens1 tsp Crystal Manna

2 tbsp Hemp Oil1 tbsp hemp seeds (hulled)½ lemon juice3 tbsp ground flax seeds½ avocado, sliced 2 tbsp nutritional yeast

Mix all ingredients together in a big bowl.

supersaladbag of watercress, spinach and rocketOne head of fennel, chopped cucumber, chopped ½ cup capers ½ cup China Rose Sprouts (any sprouts will do) 2 tbsp hemp seeds – shelled 1 tbsp klamath lake algae ½ apple, chopped5 raw olives, choppedhandful of DULSE 1 sprig chopped mint leaves1 handful chopped coriander leaves

Dressing:½ avocado ½ lime juicedpinch saltwater to blend

Add all ingredients to a bowl. Blend dressing together and pour over salad.

kelp noodles½ packet of Kelp noodles (soaked in water with citrus juice for at least 2 hours), 1 spiralised courgette6 olives sliced½ cup capers½ cup alfalfa sprouts3 tbsp raw pesto

Mix all the ingredients thoroughly in a bowl.

squash pate

olive tapenade1 cup pitted black or green olives2 tablespoon capers2 tbsp olive oil1 tbsp lemon juice1 tbsp basil chopped finely (½ dried if no fresh)1 clove garlic, crushedpinch salt and black pepper to taste

Add all ingredients to the food processor and process until well combined. Serve on flax crackers or in nori/romaine wraps.

vegetable pate2 carrots, chopped2 tomatoes1 yellow pepper1 cup almonds, soaked 8 hourspinch salt1 lemon, juiced1 tsp cumin 1 small handful coriander

Add ingredients to the blender and blend until smooth. If you prefer you can use your food processor and mix until slightly chunky.

2 cups butternut squash, peeled and chopped1 small handful parsley ½ onion 1 cup sunflower seeds, soaked 8 hours2 tbsp olive oil 2 tbsp lemon juice2 tbsp tamari or pinch salt to taste

1 tsp cumin ¼ red chilli 2 cloves garlic

Add squash to food processor and pulse until well broken down. Add remaining ingredients and mix until well combined. This mix is good for stuffed peppers.

I hope you enjoy getting to grips with these simple recipes.

If you have any questions at all about the recipes in this book please contact me at emma@rawfoodscotland.com

Enjoy!

All rights reserved. Please ask permission before using these recipes on a website or publication.