Recipes by SASKIA FRASER from her book “RAW FREEDOM”.
Italian Veg Pasta
The colours in this recipe are gorgeous. This dish gets better with some time, allowing the flavours to merge and make magic together. You can make a double portion and have some for lunch tomorrow too.
Equipment: knife, chopping board, peeler/vegetable spiralizer
Serves 1 -2, depending on how hungry you are
2 courgettes, spiralized or peeled into pasta
½ red pepper, diced
2 tomatoes, diced
1 handful of pitted olives, chopped
1 handful of red cabbage, diced
1 tablespoon of dried oregano or 2 tablespoons of fresh oregano
1 tablespoon of cider vinegar
1 tablespoon of nama shoyu or ½ teaspoon mineral salt
3 tablespoons of extra virgin olive oil
Mix all the ingredients together. You can leave the mixture to marinade for a while or eat it straight away_ Rest eaten fresh, but will keep in the fridge for 24 hours.
Crossover meal cocked additions: wheet-free pasta/tofu/feta/pancetta.
Walnut & Sage Burgers
These burgers are deeply satisfying. I like to eat them with a big salad and the rich tomato sauce overleaf. If you’ve got a dehydrator its nice to dehydrate them for 2-4 hours. If you don’t have a dehydrator, eat them as they are or put them in the over on the lowest heat, with the door slightly ajar, to heat through, for a few hours.
Equipment: knife, chopping board, food processor, blender
Makes 6 small burgers or 3 large ones
50g raw buckwheat, soaked for 60 minutes or more
100g walnuts
1 celery stick
2 spring onions, pale green parts only
2 medium sized carrots, grated
½ teaspoon of ground coriander
½ teaspoon of ground cumin
5 fresh sage leaves
½ teaspoon of mineral salt
50g poppy seeds (optional, for coating the burger)
4 sage leaves, finely chopped (optional, for coating the burgers)
Set aside the poppy seeds and sage leaves for the final burger coating, if you’re using them.
Process the remaining ingredients in a food processor until_ the mixture k finely processed.
Mould the mixture into 3 large or 6 small burger shapes. Roll the burgers in the poppy seeds or finely chopped sage leaves (or a mixture of both). Serve with the rich tomato sauce on the next page, and salad.
Best eaten fresh, but will keep in the fridge for 24 hours.
Crossover meal cooked additions: steamed veg/boiled or new potatoes.
Rich Tomato Sauce
Equipment: knife, chopping board, blender
Makes enough for 2 servings
4 sun dried tomatoes
2 fresh tomatoes
1 spring onion, pale green part only
½ cm of fresh ginger
1 pinch of chilli powder (optional)
1 date, pitted
½ lime, juice of
1 tablespoon of extra virgin olve oil
50m1 of water
Blend all the ingredients until smooth and serve this sauce as a relish.
Best eaten fresh, but will keep in the fridge for 24 hours.
‘The delicious rich tomato sauce is the perfect balance to any nut-base burgers, patties, falafels and loaves. I love it best with my walnut and sage burgers’.
Ratatouille
Ratatouille used to be one of my favourite cooked dishes. This raw version is absolutely delicious with brown rice or a baked potato.
Equipment: knife, chopping board, blender
Serves 1— 2, depending on how hungry you are
1/2 a courgette
1/4 of an aubergine (optional)
4 mushrooms
½ a red pepper
10 black olives
4 tomatoes
1 tablespoon of oregano
2 tablespoons of extra virgin olive oil
1 tablespoon of lemon juice
½ date, pitted
2.5cm of fresh ginger
1 teaspoon of mineral salt
1 spring onion
Blend three of the tomatoes with the oregano, olive oil, and lemon juice, date, ginger, salt and spring onion.
Chop the rest of the veg into 1cm pieces and marinade in the sauce for at least ½ an hour or overnight.
Keeps in the fridge for 24 hours.
Crossover meal cooked additions: baked potato/brown rice/tofu/feta/minced beef.
Thai Red Curry
Just because you eat raw doesn’t mean you have to give up curry! This Thai red curry gives new meaning and new life to the concept of curry.
Equipment: knife, chopping board, grater
Serves 2
Veg
200g butternut squash, peeled and finely grated
1 red pepper, cut into small pieces
3 mushrooms, cut into small pieces
2 tomatoes, cut into small pieces
1 courgette, cut Into small pieces
1 avocado, peeled and cut into small pieces coriander leaves, to decorate
Curry Sauce
2 tablespoons of Thai red curry paste (see p.172)
2 tablespoons of lime juice
250ml of coconut milk
2 tablespoons of nama shouyu or tamari
150 ml of hot water
Stir all the sauce ingredients together until well mixed
Combine your prepared veg with your curry sauce. Top with coriander leaves and serve.
Keeps in the fridge For 24 hours.
Crossover meal cooked additions: brown rice/rice noodles/tofu/prawns/white fish/chicken pieces.