Easy Raw Food Recipes Guaranteed to improve your health

 

Are you feeling tired all the time? Did you overeat at Christmas?  Going raw and eating nutrient dense, wholesome foods will help you feel more energised and ready for the year. Try some of these delicious recipes to help you feel energised, healthy and happy. Get in touch and let me know what you think.

You can also connect via my Facebook page, on twitter, Pinterest and Instagram OR contact me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Juices, smoothies and mocktails.

Give the booze a break and try some of these deliious recipes.

 

Apple Turnover a New Leaf 

2 red apples

Thumb of ginger

½ a lemon

 

Serve over ice with a cinnamon dust

Or why not serve WARM?

Cherry Backwell Smoothie 

A handful of overnight soaked almond

Handful frozen black cherries

A few frozen raspberries

A glug of coconut milk

Ice

 

Blend till smooth

 

Orange and Mango Mojito 

3 oranges

2 mangos

4 mint leaves

¼ of a cucumber

Juice 3 oranges and 1 chunk of cucumber

Chop and blend 2 mangos (tinned pulp is ok too)

 

Blend together without the mint

And chop the mint and sprinkle on the top

 

Download the 2 for 1 juice voucher and visit one of our Juice Bars this summer. Our next festival is Rainbw Serpent Festival in Victoria, Australia. Come and say hi.

Contact us - we are in Australia until early May and can be reached on 0415 031 704

 Give us a ring on : UK +44 7 984 326 956 | Australia   +61 415 031 704 or email us at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Orange and Coconut Tart  

• 100g soaked almonds
• 2 satsumas peeled and sectioned
• 4 tablespoons of orange juice
• 1 tablespoon lemon juice
• Pinch of salt
• 3 tablespoons coconut oil
• 40g coconut cream
• 25g honey or maple syrup
• 1/2 cup water

Grind all the dry ingredients

Slowly blend the rest of ingredients, add the ground almonds and dry ingredients

Pour into the pasty tart

Decorate the tart with sectioned satsuma

Or decorate with delicious fruits and drizzle with honey

Raspberry and Almond Tart

• 100g soaked almonds
• 200g raspberries
• 1 teaspoon lemon juice
• Pinch of salt
• 25g honey
• 40ml of cranberry juice
• 3 tablespoons of coconut oil

Grind the almonds and add the coconut oil

Layer on top of pastry

Blend the raspberries with lemon juice, salt, honey and slowly add cranberry juice – make sure it’s not too runny.

Pastry

• 200g cashews (ground down
• 100g oat flour
• 25g of maple syrup or honey
• 2 tablespoons water
• 3 tablespoons lemon juice
• Pinch of salt

Grind the oats in a Thermomix or high speed blender until turned to flour.

Grind the cashews

Then mix together, push the mix into a tart tray, then place in dehydrator for 105 degrees for 3 hours.

 

Ch ch ch ch cherry Bombs 

• 350 g frozen organic sweet cherries (black cherries are fine and easy to get hold of)
• 300 g soaked overnight dehydrated walnuts hazel nuts
• 1 1/2 cups soaked pitted dates
• 1/2 cup raw cacao powder
• 1/4 cup raw carob powder
• Desiccated coconut or freeze dried raspberries
• 1 teaspoon ground vanilla bean or vanilla extract
• 1 tablespoon water (more if needed to bind)
• Pinch of salt teaspoon salt

Thaw and drain cherries and place on mesh screen in dehydrator at 105 for 30 minutes.

Whizz the walnuts and salt in food processor with the S blade until finely ground.

 Add the dates and process until the mixture begins to stick together.

Add the vanilla, a few freeze dried raspberries, cacao and carob and process until the powder is mixed in.

Add the water and pulse a few times.

Roll a tablespoon of the dough into a ball.  Press your finger into the centre to make a hole.  Pop a cherry in the hole and close the hole forming a ball. 

Roll in the coconut or freeze dried raspberries!  YUM

You can easily mix this recipe up a bit by swapping the cherries for soaked almonds, soaked brazil nuts.  But add more freeze dried raspberries. 

 

Easy Raw Vegan Chocolate Sauce 

• 2 tablespoons of coconut oil (melted)
• 2 tablespoons of cacao power
• 2 tablespoons of honey
• 2 teaspoons vanilla extract
• One vanilla pod seeded
• A pinch of salt

Slowly blend and store in the fridge

 

 

Mother Natures Kitchen Coleslaw

• 1/4 of a head white cabbage – shredded
• 3 large carrots – shredded
• 1/2 yellow beetroot – shredded
• Handful of sunflower and pumpkin seeds
• 1 small onion - shredded
• handful basil - ripped
• handful celery tops shredded
• handful mint - ripped
• 3 handfuls of almonds and walnuts (soaked and dehydrated – better crunchy)

Mix in a bowl with extra virgin olive oil, Himalayan rock salt, freshly ground pepper. 

You could add:

grated apple

satsuma and mange toot

grated pear

sugar snap peas and tarragon

Carrot and Coconut salad

• 275 g of carrots grated or julienned
• 1/2 can Coconut milk
• 2 mangos finely sliced
• Coconut shavings for texture
• 2 teaspoons of pine nuts

You can either use the dried mango finely chopped or use fresh mango thinly sliced.

Place carrots in the bowl.  Pour the coconut milk over and fold in the coconut shavings and mango pieces.

Classic Nut Dressing

• 50 floz Walnut Oil
• 50 floz Olive Oil
• 1/4 cup cashews (soaked for 20 minutes), or 1/4 30 floz almond butter
• 1/2 teaspoon mustard powder
• Freshly chopped parsley
• 1/2 teaspoon Himalayan salt
• 2 tablespoons apple cider vinegar
• 3 or 4 turns of black pepper

Place ingredients in the blender and whizz for 5 seconds

Simple Parsnip and Cauliflower fragrant Rice

• 150 g peeled parsnips and then grated
• 150 g cauliflower florets diced
• 3 tablespoons pine nuts
• 1 tablespoon (soaked overnight) macadamia nuts - chopped
• 2 tablespoon light miso
• 1 tablespoon cold-pressed sesame oil
• 3 spring onions, finely chopped
• Pickled ginger finely chopped
• Chopped fresh coriander
• Coconut shavings to taste
• Chopped fresh red chili to taste
• A few dashes of light soya sauce
• A dash of rice wine vinegar

Put all the parsnip and cauli in a bowl and slowly fold in the rest of the ingredients. Add salt and pepper to taste. 

 

Raw Thai Noodles

For the sauce:

• 1 litre coconut milk with a crushed lemon grass stick soaked in the coconut for an hour
• 200g cashew nuts, soaked overnight       
• Zest and juice of 2 limes      
• Handful of chopped Coriander  
• 4 tbsp tamari
• 4 pitted dates, soaked overnight and shredded
• 2 garlic cloves - diced
• 1½ green chillies – finely chopped
• Thumb of root ginger finely chopped
• 1 tbsp ground cumin
• 2 leaves of Thai basil

 

Gazpacho 

• 1kg very ripe tomatoes, diced and skinned
• 1 ripe red pepper and 1 green pepper, deseeded and diced
• 1 medium cucumber, peeled and finely diced
• 3 cloves of garlic, peeled and crushed
• 150ml extra virgin olive oil
• 2tbsp apple cider vinegar
• Himalayan salt, to taste

This is an easy one!!!!!!!!!!! Blend together and place in the fridge for an hour or 3.  Drizzle with lemon oil, and sprinkle fresh parsley then serve! 

 

Creamy Avocado and Pine Nut with Zucchini Pasta 

• 4 avocados
• 4 tablespoons of pine nuts
• 1 red onion (finely chopped)
• 2 garlic
• 3 tablespoons of olive oil
• 6 Zucchini – Spiralized
• Tablespoon of sunflower seeds
• 1 beef tomato Chopped
• Chopped parsley to taste
• Squeeze of lemon
• Dash of Himalayan salt

Smash avocados, lemon juice, a 2 tables spoons of olive oil with a folk and add finely chopped red onion, parsley, tomatoes and salt. Mix gently. 

Spiralize the zucchini and add another sprinkle of salt with sunflower seeds and pine nuts.  Dress with more olive oil and lemon juice.

Serve the avocado mix on top of the zucchini.

Raw Nut Roast Burgers with Cranberry Dressing 

• 4 table spoons Pine nuts
• 4 table spoons Pickled Walnuts
• 275 g Cashew nuts
• 300 g Brazil nuts
• 2 Onions
• 2 Garlic
• 75 g Ground rice
• Fresh Parsley to taste
• Fresh Sage
• Fresh Rosemary
• 4 Avocado
• Walnut oil
• Salt and pepper to taste

Dressing

• 2 limes
• 75ml Walnut oil
• 100 g Cranberries
• 1/2 tea spoon Mustard powder
• Good glug of Balsamic vinegar
• Chopped parsley

Soak the nuts overnight and then wiz in a blender with parsley, sage, rosemary, onions and garlic for 10 seconds, Do not blend until a paste, ground them. 

Finely chop the walnuts

Blend the avocado and the nut mix together and the walnuts together with a good glug of walnut oil and the salt and ground pepper

Use a deep grease proof dish and parchment and press into.  Cover with the parchment.

Dressing:

Soak the cranberries in the lime juice overnight then blend with walnut oil balsamic vinegar and mustard powder

 

(A Jamie Oliver recipe - inspired this dish)

Carpaccio 

Beef

• 1 x good quality beef fillet aim for 750 g
• A few sprigs of fresh thyme and rosemary

OR

Beetroot

• 5 medium skinned and soaked overnight beetroot (very thinly sliced)
• A few sprigs of fresh thyme and rosemary

For the marinade

• 3 small shallots very, very finely chopped
• Chopped Chervil or celery leaves
• Chopped Parsley
• Chopped Tarragon
• Teaspoon mustard powder or horseradish
• 1½ tablespoons white wine vinegar
• A big glug of extra virgin olive oil.

Tenderise the meat; Rap in cling film and smash it until it starts to become quite thin.

Season the beef fillet really well. A seriously thin the sliced beef so it is almost transparent.

Put the thyme and rosemary in hot water for about 10 seconds to realise the oils and rub over the meat

Strip the leaves from the stalks and chop them up roughly. Sprinkle the thyme over the filleted sliced meat

Then place the beef in a bowl and add all the marinade ingredients

Place in fridge for an hour or so.

Serve with fresh rocket leaves a drizzle of lemon and fresh tarragon

This recipe is from the fantastic Raw Food Chef Russell James and here at Passion 4 Juice we felt you guys needed to know this one.

Hummus and Falafel: 

For the tortilla 

• 3 cups peeled courgette (zucchini)
• 3 tablespoons olive oil
• 2 teaspoons lemon juice
• Pinch of cayenne
• 1 teaspoon ground coriander

1. Blend all ingredients except flax meal in a high-speed blender until smooth.
2. Add flax meal and blend again until smooth.
3. Pour mixture onto 2 dehydrator sheets and spread evenly into a circle on each.
4. Dehydrate for 8 hours at 105 degrees F, or until able to peel off the sheet.
5. Once the nonstick sheets are removed, return to the dehydrator for 30 – 60 mins, until both sides are dry to the touch but still pliable.

* Flax meal is flax seeds that have been ground in a coffee grinder or similar, to produce a fine flour.

For the falafel 

• 1 cup pumpkin seeds
• 2 tablespoons fresh dill, finely chopped
• 1 teaspoon ground coriander
• 2 teaspoons cumin
• 8 sun-dried tomato halves, soaked for 1 to 2 hours and then chopped
• 3 tablespoons fresh coriander (cilantro)
• 1 clove garlic
• 2 shallots
• 2 teaspoons oregano
• Pinch of cayenne
• Pinch of pepper
• 1 tablespoon lemon juice

1. Process all ingredients in a food processor until thoroughly mixed.
2. Form into falafel and dehydrate on a Paraflexx sheet at 105 degrees F for 6 – 8 hours.

For the hummus 

• 3 tablespoons lemon juice
• 3 tablespoons tahini

1. Blend all ingredients in a high-power blender until smooth.

Optional “roasted” Mediterranean vegetables

• 1 red bell pepper, sliced thin
• 3 tablespoons olive oil
• 1 tablespoon lemon juice

1. Marinate all ingredients for a couple of hours, then place on a dehydrator sheet and dehydrate at 105 degrees F for 1 – 2 hours, until soft.
2. You could just skip the marinating & dehydrating part of this recipe to save time, and eat the veg crispy.

• 1/2 cup courgette (zucchini), sliced
• 1/2 medium red onion, sliced
• 1/2 cup fresh tomatoes, sliced
• 1/4 cup olives, stones removed (We used kalamata, but feel free to experiment with your favourite!)

AND DONT FORGET:

Komboucha is a fantastic colony of good bacteria for your gut. 80% of our immune system is in our gut. So if you want a very cost effective way of improving your immune system, preventing coughs and colds then you must get yourself one of these. More powerful than probiotics and a fraction of the cost.  Here at Passion 4 Juice we offer starter kits from £10 contact This email address is being protected from spambots. You need JavaScript enabled to view it..

I run 1-day health seminars and weekend health retreats for MotherNaturesDiet and I have the honour and pleasure of having Trish Tucker from Passion4Juice provide all our refreshments and lunch at all my events. Trish is AMAZING with a capital everything. The food and juices she prepares for my delegates are just incredible, wonderfully nutritious and delicious, and my guests love what she brings to the day…everyone raves about the food and having Trish as a part of my events adds massive value to my guests and to the whole event.

Trish is a wealth of knowledge, she is an absolute genius to work with, she is incredibly hard working, intelligent, professional and totally switched on, she seems to be able to read my mind and no matter where I randomly throw in an unexpected comfort break, with barely a moment’s notice Trish instantly has refreshments ready and my guests are never left wanting. With her 32-years of knowledge and experience, her boundless energy and ever-beaming smile, I couldn’t think of a better partner for catering to all my health events now and in the future.

You can also read more testimonials on our testimonial page.

Please connect via my Facebook page, on twitter, Pinterest and Instagram OR contact me at This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Festival Insights - Interview

In 1998 Trish Tucker-May set up Passion 4 Juice as a way of overcoming the problem of finding something healthy to eat at festivals and events. As an expert in nutrition, Trish always found it frustrating and difficult to find food that she wanted to eat while enjoying her favourite festival.

Festivalgoers are becoming more discerning and with the rise of diverse street food, festivals need to offer a range of catering that meets the needs of those on special diets. I have noticed a shift in the type of experience people are seeking. As well as a great line-up, punters are also after adventure, education and thought provoking interactions, not just great live music. There are still plenty of people who don’t care what they eat, but people get to a certain age and their health means they can’t eat burgers and chips all weekend.

Festivals with interactive cookery theatres, plus chances to meet chefs and learn about healthy lifestyle choices are very popular. So how healthy is your festival? Are you reflecting the rich diversity and passion of nutritious healthy caterers? Are you meeting the demands of the vegans, vegetarians, raw foodies, celiacs, and those with allergies to dairy and grains? Are you catering for those on low salt, low sugar diets?

When I first started my mobile juice bars 17 years ago very few people knew about fresh pressed and cold pressed juices, raw foods, salad boxes and food made from scratch. I would have people come up and ask me what I was selling, look at me blankly and if brave, order an orange juice. Now I have middle aged men approach with great conviction and order a Detox Special with beetroot, celery, ginger, apples and carrots.

Caterers are often passionate about what they serve. In my case, I turned my passion for fresh pressed juice into a business where I can inspire people to be healthy. I am a trained nutritionist and employ staff equally as keen on health and nutrition. I also offer seminars and workshops within the festival as a way of educating people about nutrition, real food and energy – also as a way of offering more value to the event organiser.

There have seen some big changes over the last 15 years and now with McDonalds closing 500 restaurants and the massive rise in amazing street food, people are becoming more particular and having higher expectations about the quality of food at festivals. There has been a significant rise in the number of recognised food allergies and intolerances. The new Allergen Laws reflect the need for caterers to clearly label ingredients containing allergens.

But quality food is not cheap to produce. It is not about opening a packet and serving mass produced, highly processed food. Slow, organic, allergy friendly food takes more time to produce and often requires more human hours to prepare and serve. This is often overlooked by market managers who restrict the number of staff tickets for stall holders, making it harder to give the service and quality this type of food requires. With ever increasing rents or pitch fees that equate sometimes to 58% of turnover – quality real foodies will be forced out and replaced with traditional fast food burger vans.

We get thanked again and again for helping people with allergies, vegan eaters, and people like me who don’t want to settle for junk and highly processed food. But this approach needs to be sustainable and is not if rents continue to increase.

Festivals need to offer value for money and be profitable. It is a delicate balance for all involved. From the caterers perspective we need to offer value for money otherwise customers will be forced to eat cheaper unhealthy alternatives or leave the site in search of the nearest supermarket. Should those attending festivals have to pay inflated food prices because the festival is charging a high pitch fee? Are organisers prepared to recognise this and charge fair pitch fees? Events that offer a percentage of takings are sustainable and fair. Pitch fees that end up being over 50% of the turnover are not. I offer additional value to event organisers as a way of reducing pitch fees. A free Joe Juice show, a free demonstration in the cookery theatre, a Tai Chi workshop or thought provoking piece of theatre are all ways of offsetting pitch fees and creating value for the event. If event organisers are open to deals it is a great way of making sure the festival is memorable and good value for money.

Nutritious, healthy, raw, vegan and organic foods suit some festivals better than others. It helps when market managers can communicate honestly about the demographic of the festival. Going into a festival with an informed idea of the number of healthy caterers, the number of tickets sold and the demographic of the festival will help the caterers get the balance right. If this information is withheld or inaccurate, the caterer suffers. It is heart breaking when event organisers are misleading about this vital information. We had an event earlier this year that clearly misled all the caterers. We were told it was a family friendly event with lots of healthy sports people. This could not have been further from the truth; we counted eight families all weekend and teams of ‘sports people’ were solely interested in getting extremely drunk from first thing in the morning. All the caterers lost money. Being misleading about these vital facts is not a way to create lasting, healthy and sustainable relationships between caterers and festival organisers.

The festival industry in the UK is incredibly competitive, with over 570 festivals in 5 months. People are demanding more from their experience than a great line-up, they want a chance to learn, be inspired, and challenged. Passion 4 Juice offers an interesting combination of talents. Keeping people healthy and making them laugh, learn and think is part of the menu. Laughter Yoga, Tai chi, juicing workshops and thought provoking entertainment are part of the offering. We get incredible feedback like ‘I love having my eyes opened’ and ‘thank you, it has been far too long since I have been touched and made to think at a festival’.

Passion 4 Juice spends the summer months in the UK and Australia, keeping people healthy at festivals and events. We have been operating in the UK for 14 years and can be found on Passion 4 Juiceand Passion 4 Laughter. We also offer entertainment and workshops, keynote speaking and cookery theatre demonstrations.  

 

Mother Natures Diet

Healthy Catering | Passion 4 Juice Masters

Healthy Catering

Are you looking for healthy catering for an event, retreat, conference, seminar, wedding or festival?

Our menu/s is all homemade, fresh pressed, raw, organic Juices and smoothies, fresh fruit and vegetables served the way mother nature intended, salads, homemade dressings, energy shots, organic fair trade tea and coffee. All our products are made with love, care and attention to high energy and nutrition.  Direct from mother natures kitchen and served with care and attention.

Intollerant?

There are sugar free, vegan, raw, dairy free, grain free options on the menu and designed to cater for many special diets. The entire menu is hydrating, energising and dense in nutrients. We source our organic ingredients as local as possible. Whatever your budget, we can work with you to make your guests say WOW!

Experts!

Our staff are experts in nutrition and will make sure your guests have everything they need.

Here is what Mother Natures Diet Retreat founder has to say about us …

I run 1-day health seminars and weekend health retreats for MotherNaturesDiet and I have the honour and pleasure of having Trish Tucker from Passion4Juice provide all our refreshments and lunch at all my events. Trish is AMAZING with a capital everything. The food and juices she prepares for my delegates are just incredible, wonderfully nutritious and delicious, and my guests love what she brings to the day…everyone raves about the food and having Trish as a part of my events adds massive value to my guests and to the whole event.

Trish is a wealth of knowledge, she is an absolute genius to work with, she is incredibly hard working, intelligent, professional and totally switched on, she seems to be able to read my mind and no matter where I randomly throw in an unexpected comfort break, with barely a moment’s notice Trish instantly has refreshments ready and my guests are never left wanting. With her 32-years of knowledge and experience, her boundless energy and ever-beaming smile, I couldn’t think of a better partner for catering to all my health events now and in the future.

You can also read more testimonials on our testimonial page.

Please connect via my Facebook page, on twitter, Pinterest and Instagram OR contact me at This email address is being protected from spambots. You need JavaScript enabled to view it.

 

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