All posts tagged Fruit

The 12 Days of Yule – Day 10 – Sweet Cashew Cream

Published December 29, 2012 by Polana Fowdrey

This is perfect with Yule log, or any sweet dessert. It is the consistency of whipped cream and tastes heavenly.

Sweet Cashew Cream


1 cup Cashew nuts, soaked

1 cup cranberry soak water (from soaking cranberries. Any other fruit soak water will do.)

1 tsp cinnamon powder

1 dsp Coconut nectar (a nearly-raw sugar alternative made from coconut.)


Simply blend all the ingredients together until you have a smooth cream.
Use straight away or keep in the fridge for a couple of days.


Super Flapjack

Published March 14, 2012 by Polana Fowdrey

These are popular with adults and children alike… well they are here anyway!


1 cup cashew nuts

1 cup goji berries

4 cups whole oats

1 dsp hemp protein powder

1 dsp baobab powder

1 dsp honey

3 dsp agave nectar

2 dsp melted coconut oil


Soak cashews and goji berries for an hour

Drain and add the rest of the ingredients

Spread into a tray and score with a pizza cutter

Place in freezer until firm

Keep in the fridge. Will last a couple of weeks if kept covered.

Cashew Cream

Published March 8, 2012 by Polana Fowdrey

I like to mix up a batch of this and keep it in a box in the fridge.

I use it in smoothies, sweet recipes and as a creamy side dish with fruit and sweet treats.



1 Cup Cashew nuts, soaked and rinsed

1 Banana

1 dsp/tbs Baobab Powder (this is optional – I use a lot of baobab!)

1 dsp/tbs Honey or Agave syrup (again optional, but gives a lovey taste)

Fruit juice/ Water or Fruit-Soak Water as required.

A pinch of Vanilla Powder or a bit of chopped Vanilla Bean


Blend or process everything until really smooth. Use  little liquid if required.

The consistency should be that of a thick cream, but make it thinner if you want to pour it.

Keeps for about a week in the fridge.

Tropical Bug Buster

Published November 1, 2011 by Polana Fowdrey

I have nearly had a cold for 2 days now and frankly, I’m fed up with it.

One of the benefits of being healthy and having a good immune system is that I don’t get ill very often. I do pick up viruses, but usually shift them within a few hours. Two days is too long for me to feel “not-quite-right.” Yes, I know, I’m a prima donna!

Anyway, my impatience got the better of me and I made this today:

Blend the following:

1 litre water kefir (drain out the grains and use them again!)

1 banana

1 inch slice of pineapple, chopped

1/2 mango

1 kiwi fruit

1 tsp ginger powder

1 tsp baobab

2 zinc tablets, crushed

Make a jug full. Drink as required.

I would have liked to put a teaspoon of local honey in this, but I don’t have any…=)

I’m drinking it now and I feel better already. I can assure you I won’t be putting up with an “almost cold” tomorrow!

Legendary Granola

Published October 19, 2011 by Polana Fowdrey

Whilst I’m quite happy with a smoothie or some kefir for breakfast, Mr H has a very physical job and requires something a bit more substantial. In an attempt to alleviate his mid-morning slump, I devised this granola – perfect for breakfast, but great any other time of day too!


2 tbs sunflower seeds

2 tbs hulled hemp seeds

2 tbs pumpkin seeds

½ cup chopped nuts or dried nut pulp

1 cup rolled oats

½ cup chopped unsulphured apricots

½ cup raisins

2 tbs agave nectar, maple syrup or raw honey

2 tsp cold-pressed oil

2 cup water

1 tbs sprouted flax powder

1 tsp mesquite or any other superfood powder

 To Make It:

Use 1 cup of water to soak the seeds for 2 hours.

Use the other cup of water to soak the dried fruits for 1/2 hour.

Drain seeds and nuts and mix together in a bowl

Add all the other ingredients, flax seed powder last of all and mix everything thoroughly.

Spread the mixture onto a dehydrator tray with a non-stick sheet on top.

Dry at 115°F for 12 hours

When the mixture is quite dry, break it up into chunks with your fingers.

Serve with nut milk and fresh fruit.

Makes 2-4 servings.

Double-up the quantities for larger amounts. This granola can be kept in an air-tight container for up to a month if it is completely dried out.

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

Vive La Revolution!

Published June 8, 2011 by Polana Fowdrey

There has indeed been something of a revolution in Polly’s Kitchen!
During the past month, I have been conducting some experiments in Raw Food.
I have always been a bit sceptical of raw vegan diets, wondering whether they would provide all the nutrients required.
But, having done a huge amount of research, both online and in books, talked to people and watched videos, I am convinced that it is worth a try.
I was getting a bit bored and (yes I will admit it) complacent in my cookery and really need a challenge. This, I thought, could be it!
And “It” it has proven to be. I have been gradually introducing more and more raw foods into my diet over the past 5 weeks and I feel pretty good. Aches and pains dramatically diminished, migraines lessened, energy up, positivity up and now, when I eat something processed and cooked, I can taste the salt and grease and too-much sugar – yuck! give me an apple, someone!
My favourite part of this recipe experimentation so far has been in creating raw chocolate treats!

Raw chocolate is amazing. I thought the processed stuff was pretty good, but the raw variety really is the business! Try it and you won’t want to go back.
The following recipes are all very simple – just mix everything together and squish into a silicone mould, or roll into a ball (if possible.) No cooking – result! They are a bit vague on the measurements at times because it has been a bit “trial and error” (lots of error – all delicious though!) But don’t be put off. In each case you need a stiff, rollable mixture, so add more liquid or dry ingredients as needed.
Pascal’s Chocolate Triangles
Wet Ingredients:
2oz/50g coconut cream, melted

Dry ingredients:
1 handful dates, chopped small

2 teaspoons (tsp) cacao powder
2 tsp carob powder
2 tsp ground almonds (or any other ground raw nuts)
1 tsp cacao nibs
Mix everything together and press into a silicone ice-cube mould.

We call these Pascal’s Chocolate Triangles because we have triangular moulds. Make up your own name if you like.
Sometime we use a heart shaped ice-cube moulds and call them Chocolate Love – aahh!
Chocolate Love Bombs.

Wet Ingredients:
2oz/50g coconut cream – melted in a bain marie
1 dessertspoon (dsp) coconut oil – melt with above
Dry Ingredients:
2 dsp ground almonds
1 dsp raw cacao powder
1 dsp carob powder
1 dsp cacao nibs
1 dsp mixed raw seeds
1 handful dates
1 handful figs
1 dsp dried mulberries or any other dried fruit.
Soak these fruits in water for about 10 minutes, then take them out and chop them very finely.

Add to the dry ingredients and stir together.

When the coconut is melted, add this to the mixture and mix in.
Add 1 dsp agave nectar or raw honey if required.
If the mixture is a bit dry, add a bit of the fruit soak water, 1 dsp at a time until it sticks together.
Press into silicone muffin moulds and place in the freezer until firm. Keep in the fridge and munch one when a love hit is required.
Chocolate ‘Nana Cake.
2oz/50g coconut cream & 1 dsp coconut oil
Meanwhile soak:
1 handful each of dates & figs
1 handful mixed seeds
1 tsp dried mulberries
in just enough water to cover them.
Place the following in a bowl:
1 dsp each of: cacao powder, carob powder, cacao nibs
3 dsp ground almonds (or other nuts)
Blend the soaked fruit and seeds in the soak water with a banana until smooth.
Pour into the dry mixture.
Add the coconut when melted and stir everything together into a creamy mixture.
Pour into silicone muffin moulds and freeze until firm.
Keep in the fridge.
Fire on Babylon – a chilli chocolate treat.
Using the pulp from Shazzie’s Almond Goji Mylk, (below) add the following:
1 dsp cacao powder
1 dsp carob powder
1 tsp ground chilli (or very finely chopped fresh!) More if you’re brave!
1 dsp coconut oil, melted with 2oz/50g coconut cream.
Mix everything into a stiff paste and roll into balls.
Chill and serve. Blows the top of your head off, if you get it right!
Shazzie’s Almond Goji Mylk.
This recipe came from Shazzie, from Detox Your World. I have gleaned some very useful info from this site, so I urge you to take a look. Shazzie is great, about as bonkers as I am, but very wise! And boy! She knows her raw food!
I have adjusted the quantities a bit, but my version works well too and you can use the pulp to make Fire on Babylon!
1 cup almonds
½ cup goji berries
about 4 dates.
Soak all these in 1 pint (½ litre) of water (soak the almonds overnight if you want it really good, then add the fruit for 10 minutes!)
Blend the whole lot until it is really homogenous, then pour into a bowl lined with muslin.
Gather up the muslin and squeeze as much of the liquid out as you can. You should get about a pint of gorgeous golden sunshine – yummy! Save the pulp for Fire on Babylon.
So there you have it, folks. Raw heaven! Enjoy! =)
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