by malin sonegard

Raw Apple Cobbler with Cashew Vanilla Sauce


It’s fall y’all! I think it’s my favorite season. The crisp air, the changing leaves…you know what I’m talking about! But most of all I love it because of all the produce that is available now. Now is the easiest and best time of the year to eat local and organic. At least here in Sweden. Here’s a recipe for a raw apple cobbler with lots of cinnamon I did the other day.

(Recipe for one small tray) 

Apple layer.

- 6 medium sized apples of your choice.

- 6 tbsp of soft coconut oil

- Juice of 1 small lemon

- 4 tbsp of coconut palm sugar

Blend all ingredients to a medium thick apple sauce in a food processor. Cover the bottom of your tray with the sauce and put it in the freezer while you’re making the top layer.

Top Layer.

- 1 cup of sprouted almonds (almonds soaked in water for 8h).

- 0,5 cup of shredded coconut

- 6 tbsp of coconut palm sugar

- 1,5 tbsp of cinnamon

- 2 tsp of powdered ginger

- 2 tsp of cardamon 

- 0,5 of a vanilla bean (only the seeds of course)

- Pinch of salt

Put everything in a food processor and run it a few times on high speed. You want it to look crumbly with lots of chunky bits of almonds in it.

Cashew Vanilla Cream Sauce

- 1 cup of cashews (soaked for at least 4 hours and then drained)

- 6 tbsp water

- 6 tbsp coconut palm sugar

- 2 tbsp soft coconut oil 

- 0,5 of a vanilla bean (the seeds)

- Pinch of salt

Place all ingredients in a blender and process on high speed until smooth.

Take out your tray with apple sauce from the freezer. It should not be frozen just firmed up. Sprinkle and spread the almond crumble on top. Serve with the cashew vanilla sauce and pour yourself a cup of warm tea. This is the perfect thing to make when you have people over!  


A Suitcase full of raw food


This is how it usually looks when I come home after traveling. A suitcase full of FOOD! Some visit museums, historic buildings and other landmarks when they’re on holiday in another country/city. I go grocery shopping. Whole Foods is my gift shop :D (OK, I do touristy stuff too…promise!). This is some of the things I bought with me from the states. The Kale Chips from Alive & Radiant is by far the best kale chips I’ve ever tasted! So sad they’re gone now. I guess I will have to make a batch of my own soon. xoxo


Nut Butter Giveaway - THE WINNER!


Just got back from a fantastic road trip in the US. What an adventure! Hung out at Whole foods (oh, the LOVE!) a couple of times and especially at their raw food section (of course). This shelf is from WF Asheville, North Carolina. Bought like half of the stuff on there :) Raw food is so much funnier/more inspiring in the US. *NOT bitter*.  

Anyways yada yada yada…I’ll show you some of the stuff that I bought in another post. NOW…on to the winner of the RAW NUT BUTTERS! Thanks to everyone who participated and “liked” my facebook page. You’re awesome! 

But this time the winner is…..JOHAN! 

Please send me an email with your address and a package of nut butters will be sent your way! xoxo


Win! Win! Win! Win!

Photobucket Mmm…nut butters! How miserable our lives would be without them. Now you have the chance to WIN a package filled with raw nut butter. You heard me! GIVEAWAY TIIIIME!

The only thing you have to do to participate is to…1. "Like" my facebook page :D and 2. Tell me about your favorite nut butter and how you use it (in the commentaries below). Share a recipe if you have one! 

I will pick a random winner on the 1th of october! 

Good luck my friends! xoxo


Vegan Parade is on Facebook


Friends, lovers, foodies! Vegan Parade is on Facebook (<— LINK). Please like, share and join the parade! <3 


raw butterscotch coconut cookies

PhotobucketRemember this (<—link) recipe for raw coconut cookies that I posted a few months ago? Here’s a new improved and updated version of them. I’ve substituted the agave for my new love coconut palm sugar. Coconut palm sugar is an excellent sweetener. It has a low glycemic index and has a very pleasant “butterscotch”-flavor. Just like muscovado sugar. I just love this recipe. It takes NO TIME at all to make them (5 min I swear!) and all you need is a good blender and a freezer. 

Makes about 20 cookies;

- 200 grams of dry shredded coconut 

- 100 grams of dry shredded coconut (yes MORE shredded coconut!)

- 150 grams of almond flour

- 1 cup of coconut oil 

- Seeds of one vanilla bean

- 0,5 cup of coconut palm sugar

- 1 tsp salt

In a bowl: Mix 100 grams of shredded coconut with the almond flour, coconut palm sugar and salt. Set aside.

In a high speed blender: Pulse 250 grams of shredded coconut into a “coconut flour”. When it’s done you add the coconut oil and vanilla bean. Mix it again until you have a creamy texture (Oh, the SMELL! Coconut and vanilla. Yum yums!). 

Back to the bowl: Pour your “coconut cream” over your dry ingredients and stir until you have a dough that holds together but isn’t too dry or too wet. If it’s too wet add more shredded coconut. Make small round cookies from the dough and put in the freezer until they’re firm and ready to be…..EATEN!


raw blueberry and white chocolate swirl cake

PhotobucketPhotobucketHELLO raw cake freaks! This week I’ve been having a lot of inspiration in the kitchen. LOVING IT! Among other things I made this blueberry and white chocolate swirl cake. I wish I had the exact recipe for you but I’m afraid I only have it in my fingertips :) But I CAN give you the ingredients…

Cake bottom: Dates, almonds, lemon

Blueberry batter: Raw cacao butter, coconut oil, cashews, blueberries, blueberry powder, maple syrup, vanilla, salt

White Chocolate batter: Raw cacao butter, coconut oil, vanilla, coconut palm sugar

It’s a cake to die for. Go swirling! :D 


Massaged Kale Salad (Raw)

PhotobucketHere’s two facts about green kale; 1. It’s considered to be one of the most nutrient dense foods on this planet. You should eat and praise it everyday. EVERYDAY. 2. It loves getting a nice BRUTAL massage.

That’s right. Kale can be quite though to eat raw but when you massage it (be brutal!) it softens and wilt a bit = easier to chew.

In this salad: green and purple kale massaged with olive oil, raw tahini, lemon juice, salt and pepper. Chopped avocado. Purple cabbage. Carrot. Fresh apple mint leaves. Raw almonds. Pumpkin seeds = PERFECTION!


celiaaeddy-deactivated20120923 asked: Hello Malin !! I was wondering, what are some of our favorite blogs/websites ? love you, Celia.

Oh well hello there my lovely Celia! I have a bunch of favorite food blogs. Here’s a few of them; 


A visit to the Paradise Palace Garden


It’s almost fall here in Sweden. You could be sad over the fact that the days are getting shorter and the summer is gone OR you could be excited as hell because it’s HARVEST TIIIIIIIIIIIIIME! This is the best best BEST time of the year for fresh vegetables and fruits. If you’re not lucky to have a dazzling garden of your own you simply have to pay a visit to someone else’s. So, yesterday me and my friend took a trip to the palace garden of Ulriksdal just outside of Stockholm. It’s a small paradise for flower enthusiasts and vegetables maniacs like myself. You are free to pick any flowers or vegetables you want from the garden so I got a basket and filled it with green kale, purple kale, black kale, red cabbage, purple beans, apple mint leaves (!), leek and all sort of stuff. HEAVEN! 


Keeping it simple


Ever been so hungry you could kill someone with a spiralizer? Here’s an easy, quick recipe on a perfect lunch!

Raw Zucchinipasta with a creamy tomato sauce (recipe for one or two people).

- 1 medium zucchini

- 3 medium sized tomatoes cut in 4 + 1 roughly chopped

- 1 red bell pepper, cut in 4

- 1 Avocado, cut in half

- 1 T Olive Oil

- 2 tsp balsamic vinegar

- 1 T Sweet Paprika Powder

- 0,5 tsp Chili Powder (more or less depending on how hot it is)

- 1 T Lemon Juice

- 1 small clove of garlic

- 1 small red onion, finely chopped 

- 10 almonds roughly chopped

- 2 tsp hulled hemp seeds

- Salt and pepper

Run your zucchini through a spiralizer (or if you don’t have one - peel it into ribbons with a peeler). Put your zucchini pasta in a bowl and let it marinate with the olive oil, lemon juice and a pinch of salt.

In a food processor: Mix your avocado, bell pepper, tomatoes, balsamic vinegar, garlic, paprika and chili powder and salt and pepper to a creamy sauce. Add in one chopped tomato (or red bell pepper) for texture.

On a plate: Zucchinipasta at the bottom and lots of yummy creamy sauce on top. Decorate with chopped almonds, red onion and hemp seeds.

Bon appetit! Two lives are saved! :D 


Love for Purslane


Hello! No more summer laziness. From now on more BLOGGING! A couple of weeks ago I got my hands on some lovely purslane. I GOT SO EXCITED. Purslane (in swedish; portlak) is a huuuge favorite of mine. But sadly, it’s really hard to find. At least where I live. It’s such a shame considering how nutritious it is. When I was a kid my mom used to grow it in our garden. So if you’re lucky enough to have a garden - grow some purslane

Researchers have found that purslane has the highest amount of omega 3 & Vitamin A among plants. Purslane is not only a good source of fatty acid, it also offers plenty of minerals, including, zinc, phosphorus, manganese, copper, magnesium and calcium.”

Also, don’t you just love the name? Purslane. Purslane. Purslane.


Summer lunch


A Summer lunch: “Toss together whatever-salad” including locally grown salad, tomatoes, carrots, spring onions, new potatoes and fresh herbs (dill and chives). Watermelon cubes (told ya, can’t get enough of it!) and fried tofu. Sprinkled with seedmix (sunflower and pumpkin). Green dressing on the side (loads and loads of basil mixed with olive oil, balsamic vinegar, lime, a small clove of garlic, salt and pepper). Toasted garlic bread and lemon water. 

Location: In my aunts beautiful garden. 

Hope you all are having a fantastic summer so far! xx


Summer breakfast

PhotobucketSoo, I’m pretty deep down in a watermelon addiction. This happens every summer. They’re so good right now and completely impossible to resist! And CHEAP. Last week I went nuts on “Watermelon 50 cent á kilo” in the store. If it’s a hot hot summer day (we CAN have those in Sweden believe it or not) I survive on watermelon. Not long ago I remember watermelon being thought of as “just water” and “not much nutrition”. SO WRONG! It’s hydrating (duh!), full of lycopene, potassium and vitamin a, b6 and c. 

So, here’s a simple but delicious breakfast I had the other week:

- Watermelon (of course)

- Oatghurt (yoghurt made of cultured oat milk) layered with sprouted buckwheats, peach, blueberries, goji berries and cacao nibs.

- A green juice made from spinach, apples, cucumber, ginger and lemon.

- Green tea.


What’s your favorite summer breakfast? 




Say hello to my little friend - The juicer! I love him (yep, it’s a male). Every morning I give him 10 pounds of veggies and in return I get one glass of juice. Something like that! Do you have a favorite juice combination? I would love to get some ideas!

Here’s two favorites of mine:

Green one

2 stalks of celery, 1 apple, 1 cucumber, a bunch of baby spinach leaves, fresh mint, 1 lime and a knob of ginger. 

Red one

2 beetroots, 2 carrots, 2 apples, Half a lemon and a knob of ginger (always ginger!!)