by malin sonegard

Raw Stars & Stripes Cake

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  • First layer: Gooey brownie made w. walnuts, pecans, dates, cacao, coconut oil, salt.
  • Second layer: Cashew vanilla cream made w. cashews, honey, lime, coconut oil, vanilla.
  • Third layer: Fresh strawberries, blueberries and shredded coconut. 
Hey you! Psst! ———-> Don’t forget to join vegan parade on facebook!
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ohinsomnia-deactivated20130828 asked: This may be my absolute favorite blog on Tumblr. You post such gorgeous and delicious recipes! I've tried a few of them and I am absolutely in love. You are amazing! <3.

Aw, thank you so much!! This really made my day/inspired me. Nothing makes me happier than when people actually try my recipes…and like them! :) Please don’t forget to share photos if you can or have any. Would love to see the result! Thanks again! xoxo Malin // veganparade.tumblr.com

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42 raw

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Happy news folks! I’ve recently joined the 42 RAW (<— link) team in Copenhagen and are now working full time as a raw food chef. It’s such a dream come true! 

Will show you more of what I do in a later post. And if you happen to be in Copenhagen sometime. Come and visit! The cake is on me :)

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Orange Green Juice

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- Orange Green Juice (1 big glass) - 

  • 2 stalks of celery
  • 2 carrots (medium sized)
  • 1 handful of washed baby spinach
  • 1 peeled orange
  • 1 small apple
  • 1/3 of an organic lemon (with the skin on!)
  • 1 small knob of peeled ginger
  • 0,5-1 tsp Klamath Blue Green Algae
  1. Put everything through a juicer.
  2. Drink up!
  3. Do dishes. 
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Benefits of Blue Green Algae

 photo bluegreen_zpsb8a5833e.jpgMy absolute favorite supplement is one of the most nutrient dense foods on the planet - the Blue Green Algae (harvested from Upper Lake Klamath in South Oregon). I mix 1/2-1 tsp in my morning juice every day and here’s why:

  • It contains 50-70% protein. 
  • It’s a well know source of over 64 vitamins and minerals (!) - All the nutrients a body needs. 
  • Helps combat fatigue - Increases energy.
  • Contains significant amount of the omega-3 fatty acid ALA. 
  • Boost and regulate the immune system and fights inflammation. 
  • Helps balance cholesterol levels and gut flora. 
  • It increases mental energy, concentration and mood.
  • Highly effective for heavy metal detox (not the music genre though…) :)
  • …and this is just the tip of the iceberg!

I get my Blue Green Algae from iHerb.com or RåVaruButiken (if you live in Sweden).

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Raw Pad Thai Kelp Noodles

photo kelpnudlar2_zps711d4f98.jpgphoto kelpnudlar3_zpsb1d63ddf.jpgRaw Pad Thai Kelp Noodles (recipe serves 2-3) 

300 g Kelp Noodles, rinsed and drained. (If you’re a Swede you can buy them here

1/4 cup (0,5 dl) raw almond butter 
1/2 cup (1 dl) raw very soft coconut oil
2 TBSP tamari or shoyu soya sauce
juice of one lime
1 TBSP chopped chilli
1 tsp ground coriander

3/4 cup (1,5 dl) filtered water

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3 carrots peeled into strips

2 shallots, finely chopped

1 red bell pepper cut into strips

Thinly sliced red cabbage (as much as desired)

big bunch of coriander leaves

tamari almonds (decoration)

- Put the kelp noodles in a large bowl. Add carrots, shallots, bell pepper, red cabbage and coriander leaves. Mix.  

- Combine the 7 first ingredients to a sauce in a food processor. It should be creamy and smooth when it’s done. 

- Pour the sauce over the kelp noodles and vegetables. Makes sure everything gets covered. You can eat it straight away but for best result let everything marinate for at least one hour. 

- PLATE

- GARNISH (tamari almonds, chopped chilli and shallot)

- EAT

SO GOOD!! 

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Raw Christmas Treats #2

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Are you getting into the Christmas spirit yet? I SURE AM! Stockholm is completely covered with snow and more is coming. I love it! And seven days from now I’ll be on a train home to my family to celebrate Christmas with good food and lots of love. Aaah! Can’t wait. Ten days left and while we wait, let’s make raw gingerbread caramel brownies! These are seriously one of the best things I’ve ever made in the kitchen. The caramel on its own is so good so make sure you make a little extra so you can eat some straight away :)

Raw Gingerbread Caramel Brownie

You need: A food processor with the “s-blade” and a freezer.

Brownie: 

0,5 cup walnuts

0,5 cup almond flour

0,5 cup coconut flour

1 cup dates

3 TBS coconut palm sugar

3 TBS raw cacao

2 TBS soft coconut oil 

1 TSP pure vanilla extract 

1/4 cup chopped walnuts

1/4 cup dried mulberries

Pinch of salt 

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Pulse the walnuts to a chunky flour in a good processor. Add the remaining ingredients (except the chopped walnuts and mulberries). Process until you have a firm dough that doesn’t stick or feels to dry. Add the chopped walnuts and mulberries and mix them in by hand. Place the dough in a plastic lined pan and press it out with your fingers to an even shape. 

Gingerbread Caramel

1 cup soft dates

2 TBS raw almond butter

1 TBS soft coconut oil 

2 TBS gingerbread spices (cinnamon, cardamon, ginger, cloves)

Pinch of salt 

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Put all of the ingredients in your food processor and turn it on full speed. Let it run for 2-3 minutes. You want the food processor to get slightly warm (but not to warm obviously!) so that the ingredients “melts” together and everything gets gooey and lovely. Turn it of and let it cool if it gets to warm. You know when it’s done because you’ll have a caramel that taste like heaven! :)

Spread the caramel on top of the brownie and put the whole pan in the freezer for a couple of hours. Cut it into squares and let them parade into your mouth! YUMMIE!! 



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Raw christmas treats #1

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Here’s the first recipe in a series of raw christmas treats that I will be sharing with you. These superfood chocolate hearts are so MMM! They’re chewy, crunchy and full of surprises! Would make a great gift if you arrange them in a glass jar (like on the picture) or wrap them up in foil and put them in a nice little box.

You will need: A high speed blender and a silicone chocolate mould.  

Recipe (makes about 20-22 pieces)

1 cup grated raw cacao butter

0,5 cup raw cacao

4 TBS soft coconut oil

0,5 cup coconut palm sugar

0,5 cup sunflower seeds

1 TSP vanilla

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2 TBS raw hemp protein

1 TBS shelled hemp seeds

2 TBS dried inca berries

2 TBS dried mullberries

1 TBS grated fresh ginger

1 TSP orange peel

Pinch of salt 

HOW TO MAKE THEM: Simply put the five first ingredients in your high speed blender and blend until everything has melted together (can take a couple of turns). Add the rest of the ingredients and pulse them in. Make sure you still have some bits and pieces of the dried berries and seeds in there when you’re finished. Pour into your chocolate mould and let firm up in the freezer. DONE! :)

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Me & my raw cake

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Hello friends! I’m featured with a couple of other Swedish raw chefs HERE! (The text is in Swedish though but you can google translate if you have the energy) Check it out! :)   

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Raw food breakfast heaven

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I had a breakfast date with a friend this week and this is what we enjoyed:

- Raw nut granola (see recent post) layered with an avocado/banana/apple rawghurt (very simple; mix one avocado, one frozen banana, one apple, some lemon juice and zest and real vanilla into creamy “yoghurt”). Decorated with figs and dried mango.

- A bowl of papaya with lime

- A bowl of different raw bars cut into smaller pieces

- Carrot juice

- Cup of tea

Such a perfect start on a day!  

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Raw nut granola with apple, orange & winter spice

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This wonderful, crunchy little granola smell and taste of winter and christmas. Warming spices for a cold season! Just what we need. You’re going to see lots and lots of cinnamon, cardamon, ginger, star anise, vanilla and saffron in my recipes now and until christmas. I just love this time of the year :) 

Raw nut granola with apple, orange & winter spice, 1 small batch


0,5 cup of chopped walnuts

0,5 cup of chopped almonds

0,5 cup chopped pecans

0,5 cup of coconut chips

1 red apple cut into small dice 

1 small orange, all of the zest and 2 TBS of the juice

2 TBS honey

1 TBS Winter spice (a blend of cinnamon, ginger, cardamon & vanilla)

Pinch of salt

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Mix all of the ingredients in a bowl before you spread it out even on a teflex paper. Dehydrate at 105 degrees until you have a dry granola —> approx. 8 hours. 

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Easy Cheesy Raw Kale Chips

PhotobucketKale chips. Best snack ever! This recipe is a simple, basic recipe. All you need is a dehydrator or an oven that can go below 105 degrees (42°C). You can also bake them at 300 degrees (150°C) if you don’t want to make them raw. 

1 large bunch of kale - remove the stems and tear into bite size pieces. 

2 TBSP Extra virgin olive oil

2 TBSP Nutritional yeast (in swedish; bjäst eller näringsjäst)

2 tsp garlic or onion powder

0,5-1 tsp sea salt

Put all of the ingredients in a bowl and massage the kale roughly so it gets marinated with the oil and spices. Place the kale on your teflex or oven tray. Dehydrate for 4 hours or until dry and crisp (2 hours if you choose to bake them). SNACK AWAY!!

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Celia Salad w. seaweed, ginger, mangold & kimchi

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This salad is named after my seaweed loving friend Celia. Unlike her I have some difficulties with seaweed sometimes. I don’t like when it’s taking over a whole dish. I’m trying REALLY hard to like it though because it’s so nutritious. And, success! I actually loved this salad. I hope you’ll do the same. Seaweed lover or not! 

(Recipe for one)

In a bowl;

- 1 small spiralized zucchini 

- 1 small spiralized carrot

- 1 inch of finely shredded leek

- Microgreens or other greens

- Chard - julienne the stems and keep the leaves whole

- 0,5 cup of kimchi

- 3 TBS nori flakes (or dulse or any toher algae you prefer) 

- 2 TBS sesame seeds or furikake 

Dressing;

- 2 TBS cold pressed sesame oil 

- 1 tsp apple cider vinegar

- One small garlic - minced

- One small knob of ginger - peeled and minced

- 2 TBS orange juice

- Salt & Pepper

MIX - PLATE - ENJOY! 

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Raw Apple Cider Vinegar Drink

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This little drink is a favorite of mine. Apple cider vinegar is very beneficial for our health. It’s full of potassium, calcium, acetic acid, malic acid, pectin, and ash, and it helps to regulate blood pressure, reduce bad cholesterol, digest foods, break down fats in the body, maintain proper pH balance in your body, and a strong immune system. It also has anti-bacterial, anti-viral, and anti-fungal properties and helps give you strong teeth, bones, and hair.  

What’s important to know though is that you only can get these benefits from organic, raw, and unpasteurized apple cider vinegar that still has “the mother” floating around in it. “The mother” is the sediment that rests at the bottom of the jar, and when shaken it floats around in the bottle. This is where all the healthful enzymes are.

My “Raw Apple Cider Vinegar Drink” (one serving)

- Juice from 3 organic apples and 1 small knob of peeled ginger

- 2 TBS raw apple cider vinegar (like Bragg’s or Biona’s if you live in Sweden)

- 1 tsp pumpkin pie spice (a spice blend with cinnamon, ginger, nutmeg and all spice) can be substituted with 1 tsp of just cinnamon. 

- 3 TBS water (optional)

Mix all of the ingredients and enjoy! I love having this drink first thing in the morning. Such a great kick! 

—-> Hey ya’ll don’t forget to come and join me on my Facebook-page  <—-

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Raw Carob & Ginger Soft Serve Ice Cream

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Raw ice cream in under a minute? Using only five ingredients? You don’t believe it’s possible? Well, I’ll show you the trick;

(For one or two servings)

- 2 large frozen bananas (cut into smaller pieces)

- 1 tbsp raw almond butter

- 2-3 tbsp almond mylk (or water)

- 3 tbsp carob powder

- 1 tsp powdered ginger 

Put all of the ingredients in a food processor and mix it to ice cream-texture. Eat straight away before it melts!! 

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