All posts for the month June, 2011

Houmous Gets the Raw Treatment

Published June 22, 2011 by Polana Fowdrey

Houmous is lovely. Well, I think so, anyway! It’s been a mainstay of my diet for many years. Mr H and I get through loads of the stuff and I started making our own a couple of years ago, so it was obvious that I needed to figure out a raw version.
The only real change I have made to my original recipe is to use sprouted chick peas, instead of boiled. The preparation takes a little longer, but the results are even more yummy.
Oh, and I use a bit less garlic now since our raw tastes are stronger!

1 cup chick peas, soaked overnight and sprouted until tiny shoots appear (1-2 days, depending on how hot the weather is)
2 dessertspoons raw tahini
1 dessertspoon lemon juice
1 dessertspoon olive or hemp oil
Garlic to taste (I usually use 1 small clove for this amount.)
A drop of water if needed to facilitate blending

Simply blend everything until smooth. This makes quite a lot and you can freeze some if necessary and thaw it later.

I sometimes add one or some of the following for added flavour:

Sea salt, black pepper, soy sauce, chopped olives, chopped tomatoes, chilli, paprika, cayenne pepper, chopped peppers, mustard… but you might think of others!

PS. The other day we were in Infinity Foods in Brighton and bought some raw houmous which had various spices in, including coriander and turmeric. It was to-die-for! =)



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Raw Vegan Sushi

Published June 20, 2011 by Polana Fowdrey
I’ve always loved sushi… the little parcels of deliciousness, dipped in soy sauce and wasabi paste, little flakes of ginger… oooh! Yummy!
So naturally I wanted to make a raw version.
OK, so I had to make a couple of exceptions, owing to the paucity of availability of raw ingredients locally. The Nori sheets had been toasted. I couldn’t find raw, but will continue to look. I used mustard powder because I couldn’t find the wasabi powder (I know it’s somewhere…) and I did use soy sauce, which I don’t suppose is raw, but other than that… here’s what I made:
Nori sheets cut lengthways into four. I used three sheets for two people.
Avocado paste:
I avocado, mashed
1 quarter of a small onion, finely chopped
1cm red chilli, finely chopped
1 handful mixed raw seeds
a pinch of lentil spreouts
Mix everything together and place a teaspoonful at one end of the nori strip.
Grate 1 carrot, 1 beetroot, 1 apple.
Place a pinch of each (or vary for each wrap) next to the avocado paste.
Chop the tip off asparagus ad add this to the nori strip.
Add a few pieces of a finely sliced chard leaf.
Slice some small pieces of red and green pepper and add a couple of these to the strip.
Roll us the whole strip, carefully keeping everything within and sticking the end with a drop of apple juice if necessary.
To accompany this, I mixed some mustard powder in a little avocado dip (see my recipe here)
I should, of course, have used wasabi powder and I will next time.
(Try to ignore the big crack in my old plate! I can’t throw it out – it’s too pretty!)
I also soaked some seaweed salad and a chopped sun-dried tomato with a little chopped fresh coriander in a drop of soy sauce and some hemp oil for a few minutes, before spooning it over the sushi and a few extra lentil sprouts.
Next time I make this, I would like to add some grated ginger and devise some alternative fillings, but this was a good first effort.
Mr H, who had never seen sushi being made before, was particularly impressed, giving me quite a serotonin hit, which always boosts the flavour of anything! =)
Originally published on

You Get Me Through

Published June 18, 2011 by Polana Fowdrey

A very busy and rather stressful couple of days for me, finishing off a sculpture for an exhibition which opens on Monday and getting all the loose ends tied up for the end of my course.
As is often the case when I’m really busy, I forget to eat! However, my body is getting better at telling me it’s hungry, so I have made a few quick, tasty and healthy snacks this week, some of which I will share with you here:

Mango Power Juice
Peel and de-pip one small melon
Peel an de-stone one mango
Place in a blender with a bit of apple juice
Blend until smooth and drink
Makes a couple of pints (ish)

Quick Chocolate Fix (for those times when…  well, you know!)
In a tea cup, mix the following:
1 tsp tahini
1 tsp agave nectar (or other liquid sweetener if you prefer)
1 tsp cocoa powder.
Eat it straight out of the cup or spread onto a cracker.

Cocoa Comfort
Blend the following:
1 banana
about half a litre nut milk (I used pistachio milk and it was lovely, but almond, cashew or any other will do)
1 dsp cocoa powder
Drink it out of a mug and pretend it’s cocoa like Granny made (it’s better!)
Use warm milk if you want extra comfort.

Avocado Dip (spread, mayonaise substitute, whatever…)
Blend the following:
1 avocado
1 banana (Use one that is not too ripe – learn from my mistake!)
a few flakes of dehydrated garlic
a splash of soy sauce or similar seasoning
juice of half a lemon.
Spread onto slices of cucumber for a delicious quick snack

And finally…
Multi-Berry Orgy Snack
1 punnet blueberrues
1 punnet raspberries
1 packet dried goji berries (you won’t need all of them)

Stuff a dried goji berry inside a blueberry
Stuff the blueberry inside a raspberry
Do this to the entire punnet
And eat!

Now that School’s Out and I can relax, I’m going to get back in the kitchen and start creating again… watch this space. =)

A Note About Measurements

Published June 15, 2011 by Polana Fowdrey

You may notice, from looking at my recipes, that I mix up my measurements (US cups, Euro grams, Imperial teaspoons and dessertspoons…) This is deliberate and something I’ve developed over many years of making food.
The reason is because I don’t like to be too accurate. You may read that I suggest a handful of one ingredient, a cup of another, a couple of dessertspoons of something else.
I believe that food should be cooked by taste and as such, my measurements are guidelines only. I strongly recommend that you purchase a simple cup measure, if you don’t have one. It’s a nice measurement, which is quite precise enough. An espresso coffee cup is about the same size or you might find an old fashioned teacup (I often use a teacup!) And I use dessertspoons rather than tablespoons simply because I don’t own a tablespoon. I’d only use it for measuring anyway, so I just use a dessertspoon and then eat with it afterwards – saves unnecessary washing-up!
When I quote grams or (occasionally) ounces, this is because something comes in a package of that weight. The coconut cream I use comes in handy 2oz/50g pouches, but with practice, you could easily work out your own measurement for that.

A simple recipe for today has no measurements at all. It is completely to taste. And it tastes wonderful:

Raw “Stuffed” Mushrooms

Take 2 large Portobello mushrooms for each person (or more if you’re extra hungry!) and brush with Olive Oil.
Combine the following to taste:
Fresh Broad Beans
Sundried Tomatoes
Hemp Seed Oil
Soya Sauce (or another seasoning, if preferred)
Dried Seaweed
Other ingredients to taste
After marinading your ingredients for a few minutes, spoon on top of the mushrooms and enjoy. =)
Originally published on

A Dash of Ginger with That…

Published June 14, 2011 by Polana Fowdrey

The quest for the perfect Raw Curry goes on, but I did manage to make a sort-of curry sauce today. It’s not good enough to post yet, but I’ll work on it.

I had a busy and stressful day today (my sculpture exploded in the kiln yesterday, so I had some extensive repairs to do!) and I had an energy slump mid-afternoon. Fortunately, a punnet of cherries and a bar of raw chocolate soon sorted that out. How decadent this diet is, where Chocolate and Cherries a healthy meal!
I found a lovely shop in Chichester (my nearest city) which sells all sorts of wholefoods including lovely raw stuff! I can highly recommend it. The shop is called Manuka Wholefoods and it’s tucked away in Little London Walk (which used to be called Sadler’s Walk but now for some reason isn’t.)
They have a website:
Check it out if you’re in the area, or look them up online. I bought some gorgeous raw chocolate coated mulberries… mmmmmm. =)

Today’s recipe is very simple, but delicious. It’s a really top juice with a bit of a kick:

Manjingo Juice
1 melon (flesh only – the worms got the seeds and rind!)
1 carton squeezed orange juice (because I was lazy!)
1 tsp ground ginger.
Juice the melon. Pour into a tall jug and add the ginger. Top up with orange juice.
This was enough to keep two of us going all evening while we got on with some work.

Tomorrow… who knows? I may have figured out that curry sauce recipe! =)


Originally published on


What To Do With Beansprouts

Published June 13, 2011 by Polana Fowdrey
Today I ate beansprouts and I didn’t get E-coli and I didn’t die.
Not surprising, you’d think, but recently some beansprouts in Germany have been responsible for spreading the bacteria and caused several deaths and a lot of sickness. Basically, as far as I understand, it was due to poor farming methods, bad hygiene, etc. That sort of thing shouldn’t happen if you grow your own, or buy from a reputable source. I’d run out at home, so I bought some fromAconbury Sprouts because I know they’re good. I’ve bought them before.
I had quite a few for lunch, with a box of olives and that sustained me through a stressful kiln firing (which went on forever!)
Mr H had to go into work this evening, so I made this for his return:
Tricolore Bolognese
1 large courgette
1 large carrot
1 large beetroot
300g multicoloured baby tomatoes
1 generous handful beansprouts
½ red Romano pepper
about 9 olives
1 cm red chilli
1 tsp raw cacao powder
drop olive oil
slice lemon – flesh & juice.
Grate the courgette, carrot and beetroot over a bowl
Squeeze the juice out of the grated veg and place half on the plates. Spread it around the edge with a hole in the middle.
Chop everything else into small pieces (chop the chilli very fine,) and mix together.
Place a large dolop of “Bolognese” in the middle of your plates and add a bit of green salad.
Serves 2 greedy pigs or 3-4 sensible eaters.
Plus a glass of delicious vegetable juice to fight over!
Originally published on

Spicing It Up

Published June 12, 2011 by Polana Fowdrey
I made two Smoothies today, one fruity, one veggy. Here they are:
Sweet Fruity
1 melon (peeled and seeds removed)
1 large handful strawberries
Juice and drink – easy!
I call this one “Pink Champagne”
Savoury Vegetable
8 carrots
1 beetroot (small, peeled)
4 sticks celery
2 tomatoes
Juice all the above and transfer to blender.
Add 2 handfuls spinach
Blend until smooth.
Mr H enjoying his “Fake Guinness
I was craving cooked food today. None of the snacks were satisfying me, so I knew I needed to prepare a “proper” meal. What I really fancied was curry… ooohhh….
Ok, so I haven’t worked out how to make a raw curry yet (brain cogs turning..) but I did find a lovely Chilli recipe in Naked Chocolate. I’ve had this book for years and to my shame I’ve never made anything out of it.
Here’s the recipe, slightly adjusted for the ingredients I had available (I’ve halved the quantities for 2 people!)
Chilli con Cacao
1 clove garlic
1 large sprig rosemary
1 ripe tomato
1 large sprig basil
3 sun-dried tomatoes
Squeeze of lemon
Half teaspoon cayenne pepper (I’ll use fresh next time.)
2 Olives
1 tablespoon raw cacao powder
Half a red Romano pepper
3 mushrooms
Half a cup of hemp seed oil (or olive oil)
2 Courgettes.
Chop the garlic and herbs.
Dice the tomatoes, pepper and mushrooms.
Chop the olives into quarters.
Place all the ingredients in a food processor and chop roughly (I used a hand-held blender and it worked fine.) Mix in the oil.
Leave to stand while you peel the courgettes (I used a potato peeler to get some nice thin strips of skin) and grate the flesh.
Place the sliced peel on the plates, pile some grated courgette on top and add a generous dolop of Chilli con Cacao onto the top.
It was so delicious. Mr H said he found it “energising” – result! =)
Originally published on
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