Raw Buckwheat Peanut Butter Treats

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I love to create foods that are packed with nutritious things and can be eaten on the go. These fit that bill!

In a recent podcast from KCRW’s Good Food, host Evan Kleiman interviewed Alice Merdich about her latest book Flavor Flours. In the interview Alice spoke about oat, buckwheat and cheasnut flour to name a few. I was intrigued.

Now, I love the idea of using buckwheat to bake with but I also love to create raw food. I also remember having tasted a raw buckwheat ball at our local Whole Foods. It used buckwheat groats as a base and then all sorts of other yummy things were added in, especially chocolate. So I thought how great would it be to create a no bake, completely raw treat with buckwheat groats, nuts, seeds and of course some cocoa nibs (granted these aren’t super chocolatey so if you wanted more chocolate you might even try adding some raw cocoa powder). I’ve also been on a peanut butter kick lately so I also included this as a main ingredient. If you didn’t want peanut butter you could omit and perhaps just add another tablespoon or two of coconut oil to get a dough like consistency.


1 cup raw buckwheat

1/2 cup raw almonds

1/4 cup shredded coconut

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

1/4 cup currents

1/8 cup sesame seeds

1/8 cup cocoa nibs

1/8 cup raw hemp seeds

3/4 cup peanut butter

3 tablespoons honey

1 tablespoon coconut oil

one organic vanilla bean or 1 teaspoon vanilla extract

pinch sea salt


Place first nine ingredients (buckwheat through hemp seeds) in food processor. Pulse until completely ground up. Add peanut butter, honey, coconut oil, vanilla bean and sea salt. Pulse some more until a thick dough like consistency. Roll into balls.

Enjoy! Emma

p.s. These are great as is but I have also been just crumbling the treat on my homemade coconut kefir and it’s great that way too!

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These traveling treats were a hit with my son Liam and his buddies!

caramel milkshake

Cashews_Raw  Sun_Dried_Apricotdates

Okay, I know I promised that my next post would be a sourdough bread recipe, but I have had more than one person ask me lately for a recipe that I adapted from Juice Well at The Public Market sooooo, here we go.

This summer when I stopped by Juice Well I noticed they had a caramel milkshake on their menu. Now, let me just tell you that one of my favorite things is caramel. It’s indulging, sinful and delicious to me. Especially if you mix dark chocolate to the mix. But this milkshake didn’t have any of the ingredients that “candy” caramel would have and it still tasted indulging, sinful and delicious. The ingredients were simple: coconut water, coconut meat, turkish apricots and dates.

I liked the milkshake but thought about replacing the coconut water and meat with cashew milk (true Cashew milk includes the whole nut, nothing is strained out so you are getting the entire creamy cashew nut) and add ice (I love to create the icy smooth consistency). The result. Pure yum!

1 cup cashew milk (store bought or I use this recipe but the only step I add is that I soak my nuts for 24 hours and then drain the water from the nuts)

4-5 turkish apricots

3-4 Medjool dates

1/2 cup of ice

Put everything in vitamix or powerful blender of choice and there you have it!



Raw Romesco Sauce


So, the other day, I was at Isabella Gourmet Foods and I sampled the most amazing thing. A sauce made out of raw almonds, sun dried tomatoes and sweet red peppers. Properly labeled it was an Romesco Sauce. The sauce itself can be traced back to Tarragona, Catalonia, Spain where it is typically made from any mixture of roasted or raw almonds, pine nuts, and/or hazelnuts, roasted garlic, olive or sunflower oil, nyora peppers. Some recipes call for adding crusty white bread and others do not. The bottom line: It was to die for.  This go to sauce can be used for so many things: A sandwich spread, pizza topping, pasta sauce, dipping sauce. The skies the limit.

So, the ambitionista in me decided to recreate a recipe that would be raw, vegan and gluten free. Here is what I came up with:

3/4 cup olive oil

2 sweet red peppers

1/2 cup sun dried tomatoes (re-hydrated, stock drained)

1/2 cup raw almonds soaked 24 hours then drained

2 teaspoons apple cider vinegar

3 cloves garlic

1/4 teaspoon salt or more to taste

sprinkle of pepper to taste

Using food processor, process almonds, garlic and 1/4 cup olive oil til resembles a paste. Next, add the rest of the ingredients including olive oil. That’s it, you’re done! Enjoy!

Til next post, Emma

apple kale muffins


Today I was at the Santa Barbara Farmers Market (even though our vegetable garden is still thriving in our front yard we still need to supplement – especially in the winter months – with fresh produce from the farmers market). I was doing my usual shopping which means ALWAYS stopping by Milliken Family Farms. I reached for some yummy kale because our kale is still too small to harvest right now and from there this is what happened….

This evening I wanted to make some muffins to have on hand for the days ahead. I love making grain free banana muffins (I will post my perfected recipe in another post) but something told me to go for adding the kale into muffins of some shape or form.

One of my favorite recipes in years past is from 365 days of kale. However, I like to toy with making things grain free these days and I remember our daughter Olivia coming home from school the other day super excited because the teacher had made cashew bread for them to take along on their hike. She was raving about it. So I thought about the idea of using cashews and coconut flour in the place of the regular flour and including apples with the kale. The following recipe was born:


1/4 cup coconut oil + 1 tablespoon for sauteing apples and kale

1 cup shredded apple (I used one small apple, peeled, cored and shredded)
1 1/2 cups finely chopped kale
2 tablespoons cinnamon
2 eggs
1/4 cup maple syrup
1 teaspoon vanilla extract
1 cup raw cashews
½ cup flaxseed meal
1 teaspoon baking soda


  1. Preheat oven to 325F and prepare mini muffin pan with liners.
  2. In a small saucepan, heat 1 tablespoon coconut oil and add apple, kale and cinnamon. Sautee for 3-5 minutes or until apples are soft and kale is wilted. Allow to cool off.
  3. In a bowl, combine coconut oil, eggs, and maple syrup. Mix well.
  4. In a cuisinart grind cashews until the consistency of flour. Then add coconut flour, flax meal, baking soda and vanilla. Mix until well combined. Add the apple-kale mixture and pulse until mixed completely
  5. Add flour/apple-kale mixture to the liquid ingredients and mix until well incorporated.
  6. Fill batter into muffin liners and bake for approximately 20-25 minutes.
  7. Cool completely and enjoy!
  8. Makes 24 mini muffins

The outcome: Super yummy!

Until next post, Emma



We finally did it. We converted our front yard into an edible garden this year. Thanks to my husband’s design savviness (http://kevinmoorearchitect.com) we took out our front lawn and added garden boxes with a modern twist.  Right now, our garden greens are flourishing. Of course that is the positive. However, there are only so many kale chips, kale salad, sauteed greens and kale pesto I can make (Oh, yeah, since this blog is new, that reminds me that those are all great posts that I will definitely share with you in the near future).


So today it’s warm outside and I want to eat some greens but I don’t want a salad right now. I want something cool and refreshing. Enter my “Pina-Maca-Lada” smoothie creation. I head outside to my garden and cut my greens (kale, swiss chard, lettuce, spinach really whatever you wish to add to your smoothie), about 2-3 cups worth (if you are not use to greens in your smoothie you can also tone it down to only one cup or just a handful). Yes, that much. You can also just buy your greens instead of growing them, just try to find farmer fresh greens. They really do taste better. Add the greens, 1/2 cup organic coconut milk, 1/3 cup organic frozen mango, 1/3 cup organic frozen pineapple, 1 organic banana, 1 tablespoon maca powder and a handful or two of ice (you can omit this, I just happen to love a really frozen smoothie).


Blend in Vitamix or blender of choice and the result is a “Pina-Maca-Lada.” The best part is my kids LOVE this drink. They ask for this green smoothie all of the time! Try it. I bet it will be your favorite smoothie too!


Til next post, Emma

Raw Vegan Ice Cream


Okay, I love ice cream. I mean I really love I cream. I grew up on a dairy farm, for goodness sakes, we had fresh dairy products all the time. And I have to admit, I still love my dairy. I still love my milk and cheese and ice cream and the list goes on. BUT, I like to mix it up. Especially for the kids sake. I believe in moderation. Too much of anything is well, too much. I have found I also love to play with making raw delights. And this one is super yummy!

You see, it’s my daughter’s 5th birthday next week and it’s kinda become a tradition that I make a cake and homemade ice cream for her birthday party these days. Her favorite, strawberry ice cream hands down. Done! Easy. Mine is simple. Just cream, milk, fresh farmers market strawberries and some honey and vanilla to taste, put in the ice cream maker and viola. Only catch is that a couple of her friends are dairy free these days. Which means I want to make them something they can have too!

Enter my search. I really did look high and low for a good recipe to use. I have tried the coconut ice creams in the past. Again, easy, two cans of coconut milk plus agave and vanilla to taste. But, something about the canned coconut milk I just didn’t like. I also tried the very popular almond milk with banana blended. Still, it was good but not great. So, after looking and looking, I decided to just make up my own.

Here is what I did. First, I soaked 1 cup of raw almonds and 1 cup of cashews overnight (really, you could use any nut of choice) with 4 cups water. In the morning I drained the nuts and added them to my vitamix along with 10 ounces homemade coconut butter, 1 teaspoon of vanilla extract, and 1/4 cup to 1/2 cup maple syrup (or sweetener of choice). Next, I blended the ingredients and then placed in the ice cream maker. The result. Rich. Creamy. Delish!!


Bon Appetit! Emma

Heavenly Garlic Sauce

A while back a friend of mine was raving about her favorite garlic sauce (spread really, but I am calling a sauce) that was raw and available at our local health food store. It was amazing. It was this garlicky spread that was bursting with flavor and the most important part was that the texture was like a thick mayonnaise and the ingredient list was so small. Really just garlic, oil, lemon juice and sea salt. The day she introduced me to the spread I almost ate all of her beet chips and garlic sauce it was so good. I immediately did some research to figure out how to make this at home.

Turns out, the closest thing I could find was a recipe for Toum, a Lebanese garlic sauce. Also turns out it was spot on! Yum! And yeah!


So, with the help of the food blog (http://thefoodblog.com.au/2009/10/toum-lebanese-garlic-sauce-recipe.html) and their post on the subject, I created the most amazing raw garlic sauce ever.

First of all, it is so simple. Only takes 4 ingredients (note, although the recipe called for a neutral oil, I used my good EVOO and it turned out great). Secondly, once it is made, the possibilities are endless. Dip for veggies and lettuce slices. Use in recipes to garlic things up a bit (my favorite is to add to my lentil burgers and even put a dollop on my stir fries). Use as condiment in place of mayonnaise. Or, eat on it’s own. Yes, it’s that good.


Bon Appetit! Emma

Healthy Raw Power Balls

Pure. Simple. And ooh so good. These are a staple in our household. Way healthier than the conventional store bought energy bar. Makes 2-3 dozen balls depending on the size you choose to roll. Stores well in the fridge.

1/2 cup ground raw organic almonds (preferably sprouted and dried for maximum absorption*)

1/4 cup ground raw organic cashews (preferably soaked for a couple of hours for maximum absorption*)

1/4 cup raw organic hemp seeds

1-2 tablespoons organic coconut oil

1/2 cup unsweetened dehydrated organic shredded coconut

1 tablespoon ground flax

5-10 dates depending on your sweet tooth

1/2 tablespoon organic cinnamon

1 tablespoon to 1/4 cup raw cocoa powder

dash of organic vanilla extract

pinch of celtic sea salt

organic chia and sesame seeds for rolling (optional)

additions: organic pepitos, raw cocoa nibs, bee pollen, maca powder, honey or maple syrup for more sweetness, oats, goji berries, raisins, peanut butter, the list goes on and on!


First grind up almonds and cashews in food processor. Next add the rest of the ingredients except the seeds for rolling. Check raw dough. If not clumping together add more coconut oil until the mixture binds without crumbling. Form into tiny balls. Roll in chia and sesame seeds.

* It is thought that if you soak and sprout your nuts, you are lessening some of the phytic acid that naturally occurs and makes it more difficult to digest. Simply put, soak and sprout and your gut will be happier


Enjoy! Emma

Raw Power Balls

Raw Power Balls