Why be concerned with eating more raw food? Jennifer Cornbleet, a nationally recognized raw food chef and author of Raw Food Made Easy for 1 or 2 People, explains, "When you prepare fruits, vegetables and other natural ingredients without cooking, you preserve the maximum nutrition..." all without compromising flavor.
Not only that, time can be drastically reduced in the kitchen when making fresh, raw food meals. What should be avoided in a raw food diet? White sugar, white flour, dairy products, trans fats, saturated fats and processed foods should be left out of every recipe if one is serious about improving eating habits.
Healthy Raw Food Diet Ingredients
A healthy diet is made up of fresh fruits, greens and vegetables, natural fats (nuts and seeds, avocados and olive oils) which deliver vitamins and minerals, antioxidants, essential fatty acids and fiber, essential for a healthy life.
The following dessert recipe is adapted from Raw For Dessert and Raw Food Made Easy for 1 or 2 People by Jennifer Cornbleet. "No one will know that avocado replaces butter, cream and eggs in this silky mousse," exclaims Cornbleet. Try it out and see.
Chocolate Cherry Mousse Tart
Ingredients:
- 1/2 cup pitted medjool dates, soaked*
- 1/2 cup agave nectar
- 1 tsp vanilla extract (optional)
- 1-1/2 cups mashed avocado (3 small avocados)
- 3/4 cups unsweetened cocoa or carob powder
- 1/2 cup water (plus 2 Tblsp if mixture is too dry)
- 1/8 cup dried cherries, soaked*
*How to Soak Dried Fruits
Dried cherries, dates, apricots, figs or raisins should be soaked for 10 to 30 minutes when you want to blend them to a smooth consistency for the following:
- nut and seed milks
- puddings
- creamy pie fillings
- sauces
To soak dried fruit, place it in a bowl with enough water to cover for ten to thirty minutes. Drain well, and use immediately in recipe.
Dried fruit in cakes, cookies and pie crusts should not be soaked, since it will become soggy.
Directions for Cherry Chocolate Mousse:
- Place dates, cherries, agave nectar, and optional vanilla in the food processor fitted with the S blade.
- Process until smooth and then add the avocado and cocoa powder, continuing to process until creamy. Stop occasionally to scrape the sides of the bowl with a spatula.
- Add water and process briefly.
- Pour into the shortbread crust and serve. This chocolate cherry mousse tart will keep in the refrigerator for three days or two weeks in the freezer. Serve chilled.
Shortbread Crust
Ingredients:
- 1 cup unsweetened shredded, dried coconut
- 1 cup raw almonds
- 1/4 tsp salt
- 6 pitted medjool dates
Directions:
- Place the coconut, walnuts and salt in a food processor fitted with the S blade. Process until finely ground. Add the dates and process again until the mixture begins to stick together. Don't over-process.
Stored in a sealed container, the shortbread crust will keep for one month in the refrigerator or for three months in the freezer. The crust doesn't need to be thawed before serving.
Chef Jennifer Cornbleet offers hands-on workshops, lectures, classes, and consultations in Chicago and nationwide on how to make raw food. For more raw recipes from Jennifer Cornbleet, go to her website where more recipes are posted along with how one can purchase her recipe books online.
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