Main Course/ Raw Dishes/ Vegan

My Raw Challenge – Raw Food Wednesday Week 1

Eating a healthy diet is something I have battled with most of my life. I have spent years at one end of the eating spectrum. I have been over nourished, underfed, neurotic about my health, and at times, could not care less about it. But when it all comes down to it, I’ve spent many years of my life being unhealthy. As a young teen I suffered from a lot of stress (like I’m sure all of you did) and often turned to food for comfort. I would usually eat too much and always the wrong things. High sugar, high caloric food with little or no nutrients were my crutch, and because of that I often felt terrible. The depression, anxiety, and trouble sleeping from which I suffered were all in part aided by my poor diet. And in the vicious cycle that is bad habits, I felt so terrible about myself and my body that I would again turn to these foods that were making me ‘sick’, for comfort.

Once I reached 17, things took a drastically different turn. I would count every calorie of everything I ate. I would eat as little as I could each day and avoid going out with friends in case I had to eat something I didn’t want to, and would later feel guilty about. My cycles became irregular if they even occurred, my hair would fall out in large clumps, and I would often go to bed as soon as I could, as to avoid the sensation of being hungry. 

After some help, hard work, and modification of my behaviour, I finally began to eat right by my early 20’s, but it was not easy. Every day I had to make myself eat nourishing and wholesome foods. I taught myself to listen to my body – to know when it was hungry and to know when it was full. Instead of ignoring that child inside me who spent so many years begging to be fed, I now listen to her. I listen to what she needs and wants to be a healthy and happy body.  And the beautiful thing is, she never lies. Learning that I could eat something I used to consider “bad”, but knowing it’s okay to enjoy it, was the hardest thing I have learned to do. But, now that I am in my late 20’s I finally feel at peace with eating. Yes, I enjoy eating  a  treat every once and a while, but they no longer make me feel ravaged with guilt or make me want to starve myself latter. I now eat what I want to, when I want to, and  I stop when my body tells me to. I listen, and she always answers. 


These days I get so much satisfaction from eating a nutritious, mainly plant based, diet. I love to spend my days gathering new and exciting ingredients and finding fun ways to prepare them. Over the last two years, I have included more and more raw meals into our life. While they sometimes take a lot more energy to prepare, they are more often than not simple ways of eating fresh produce as close to it’s natural state as possible. For a fun little challenge I gave myself the goal of trying to eat raw for one day each week this summer (#rawfoodwednesdays). For many people this is a lifestyle that they are committed to, and for that they have my deepest respect, but for me this was just a challenge to test my creatively and to give the good ol’ body a break from cooked food. 

For the next five weeks I am going to post three mostly raw recipes each Wednesday – Breakfast, Lunch, and Dinner. These are just the major meals I eat each day. Not shown will be the copious amounts of fresh fruit, water, and veggies I will also eat. Many of these recipes contain a lot of seeds and or nuts, so be sure to listen to that little voice inside you if it starts to scream “no more seeds”.  

If you need to talk to someone about your eating habits, please visit this website <3 


This smoothie is a breath of fresh air! Like amazing tropical island air, scented with plumeria blossoms and the salty sea. While smoothies often contain frozen fruit, I find the fresh or thawed food is easier on peoples stomachs, especially first thing in the morning. If you only have frozen fruit, try adding a splash of boiling water to help bring up the base to a easier digestible temperature. 

Breakfast – Revival Smoothie

Recipe: (Serves 1as a meal, or 2 as a snack)

Print it Here

1 Banana
1 Mango, peeled and pitted
Juice of 2 Oranges
A Pinch of Cayenne
A Pinch of Turmeric
Almond milk to thin.

Procedure:
1. Puree the fruit and the spices in a blender. Add enough almond milk to make it the desired consistency.


This hummus is great served along side veggie sticks or as the filling in a raw collard leaf wrap. I choose to use sunflower butter, but if you are a tahini fan feel free to try instead. 

 

Lunch- Red Pepper Sunflower Hummus

Adapted from Ani Phyo 
Recipe: Serves 2-4

Print it Here

2 Red Peppers, chopped (About 2 cups)
6 Tbsp. Sunflower Butter 
1/4 cup Ground Almonds
4 Tbsp Lemon Juice
2 Cloves Garlic
1 Tbsp. Psyllium Husk
Sea Salt to taste

Procedure:
1. Combine the peppers, sunflower butter, ground almonds, lemon juice, and garlic in a blender or food processor and puree until smooth. Blend in the psyllium husk, being sure to mix it in well. Let the mixture thicken in the refrigerator for at least 30 minutes.
2. Garnish with sunflower seeds and a splash of olive oil. Serve with raw crackers or veggies.

The first time I ate a raw vegan taco, I was so sceptical of the whole experience.  A meal made just of lettuce? I felt so shortchanged by not having my tortilla. But once you try a raw seed taco wrapped in a cabbage or lettuce leaf, you will surely be convinced of how amazing they are. Brimming with fresh and clean summer while simultaneously being incredibly filling (but not heavy), they make for a perfect hot weather meal. 

Dinner – Fresh Summer Tacos

Recipe: Serves 4- 6, easily halved
Print it Here
 
1 Batch Oaxaca Sunflower Pâté (Recipe Below)
1 Batch Cashew Sour Cream (Recipe Below)
1 Batch Chopped Summer Salsa (Recipe Below)
1 Avocado, or more
1 Savoy Cabbage or head of crisp lettuce

Procedure:
1. Using the lettuce or cabbage leaf as a shell, fill with a scoop of Oaxaca Sunflower Pâté, a scoop of Chopped Summer Salsa, a couple Avocado slices, and a drizzle of Cashew Sour Cream. A nice squeeze of lime juice just before serving adds a refreshing final touch.
 

 

Cashew Sour Cream

 

1 Cup Cashews, soaked overnight
Juice of 1 Lemon
1 tsp. Apple Cider Vinegar
6-8 Tbsp. Water
Pinch Sea Salt

Procedure:
1. Soak the cashews overnight. The next day, drain them and combine with the lemon juice, vinegar, and salt. 
2. Puree the mixture in a blender  adding as much water as you need to obtain a thick and creamy consistency.

 

Oaxaca Sunflower Pâté

 
2 Cups Sunflower Seeds (or walnuts), soaked 
1/4 Cup Chopped Tomato
1/8 Cup Chopped Onion 
2 Cloves Garlic, minced
1 Tbsp. Cumin
1 Tbsp. & 1 tsp. Tamari
1 tsp. Coriander
1 tsp. Apple Cider Vinegar
1/4 tsp. Smoked Paprika
1/4 tsp. -1/2 tsp. Chili Powder
1/8 tsp. Cinnamon

Procedure: 
1. Soak the sunflower seeds over night. The next day rinse them and combine them in a food processor with the tomato, onion, garlic, cumin, tamari, coriander, apple cider vinegar, paprika, chili and cinnamon. Pulse until the mixture is combined, but not yet a paste. 

Chopped Summer Salsa

 
1/2 Cup Cilantro, chopped
1 Mango, peeled and chopped
2 Cups Chopped Tomato
1/2 Cup Chopped Onion
2 Cloves Garlic, grated
1 Cup Chopped Bell Pepper
1/2 Jalapeno, diced
Pinch Sea Salt and Pepper
2 Tbsp Lime Juice

Procedure:
1. Combine all the ingredients in a bowl, toss to coat. Taste and adjust salt, pepper, or lime juice if needed. 

xox Sophie

9 Comments

  • Reply
    Anonymous
    July 4, 2014 at 12:27 am

    I love your honesty it is helpful more than you will ever know. This is so funny, one of my favorite raw food bloggers Laura Miller from sidesaddle kitchen just posted a very openly honest post which I totally appreciated also. I love transparency and I know it can be scary because every once in a while you put yourself out there and encounter a very judgmental person and then question whether you should ever be honest again. I remember reading something you wrote a while back about not counting calories and it struck a chord with me because you look so healthy and seem to really enjoy good food and I also enjoy delicious healthy food but still get obsessive about counting calories and it can be crippling, but because of people like YOU I have learned you don't have to obsess when you are feeding you body real and good food.
    Thank you Sophie
    I look forward to your awesome recipes all the time! They are always good:)
    Love from Virginia

  • Reply
    Anonymous
    July 4, 2014 at 12:27 am

    I love your honesty it is helpful more than you will ever know. This is so funny, one of my favorite raw food bloggers Laura Miller from sidesaddle kitchen just posted a very openly honest post which I totally appreciated also. I love transparency and I know it can be scary because every once in a while you put yourself out there and encounter a very judgmental person and then question whether you should ever be honest again. I remember reading something you wrote a while back about not counting calories and it struck a chord with me because you look so healthy and seem to really enjoy good food and I also enjoy delicious healthy food but still get obsessive about counting calories and it can be crippling, but because of people like YOU I have learned you don't have to obsess when you are feeding you body real and good food.
    Thank you Sophie
    I look forward to your awesome recipes all the time! They are always good:)
    Love from Virginia

  • Reply
    Kimberly
    July 4, 2014 at 1:05 pm

    What a beautiful piece of writing. Thank you for sharing your story.

  • Reply
    Anonymous
    July 8, 2014 at 9:39 am

    I've been trying to comment on this post for so long now. But I guess I just want to thank you. Thank you for sharing and for the honesty in of all of this. I means a whole lot.

  • Reply
    Sophie - Wholehearted Eats
    July 10, 2014 at 4:28 am

    Thank you so much, Kimberly. Your support means so much to me!

  • Reply
    Sophie - Wholehearted Eats
    July 10, 2014 at 4:41 am

    Hello Anonymous, thank you very much for your love and encouragement. Our eating habits can be such a tricky thing to discuss, both socially, emotionally, and sometimes even verbally (how do I state all of these turbulent and confusing feelings I encounter daily in just a few simple words? Is that even possible?). I am so pleased you found this post meaningful. Thank you for taking the time to let me know, it really means a lot.
    All the best,
    Sophie

  • Reply
    Sophie - Wholehearted Eats
    July 10, 2014 at 5:11 am

    Hello Virginia,

    Thank you deeply. I truly appreciate your kindness and support, from the bottom of my heart, thank you. You said it brilliantly when you mentioned putting yourself 'out there'. The web is a scarey place, where do to anonymity, people can be unnecessarily cruel. It's through these same devices of web anonymity where I find some health food bloggers are able to present themselves as an unattainable beings with the most immaculate eating habits and self control. For me this just furthers peoples unrealistic expectations of themselves. I am so pleased that Laura Miller is posting transparent blog posts right now, I'm definitely heading over to Sidesaddle Kitchen to have a read.

    I feel both honoured and moved that I have assisted you on your journey. That is the most humbling and wonderful thing anyone has ever said to me (really). Thank you for taking the time to reach out and let me know, I truly appreciate it.

    All my love to you,
    Sophie

  • Reply
    Tasty
    May 5, 2015 at 6:50 pm

    It's amazing how our bodies work as they were designed to when we eat properly

  • Reply
    Sophie - Wholehearted Eats
    May 9, 2015 at 3:11 pm

    So true! They are pretty incredible, aren't they 🙂

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