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Monday, December 6, 2010

Amazing Almond Milk

As I said in my last post, I don't think I will ever go back to the way I used to eat. I am feeling good and craving salads!! Even though I've been working with whole food nutrition for a while now, I never used to crave salads, but I certainly do now. I find a salad so fulfilling. Also what I think is very interesting is that I don't crave other foods at all.
Here is a recipe for absolutely divine Almond Milk.

Almond Milk

Recipe By : Chef Shobhan
Serving Size : 6 Preparation Time :0:10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 cups raw unpasturized organic almonds -- soaked overnight
7 cups pure filtered water
2 dates
2 drops stevia

Strain almonds and rinse them after soaking. Place in blender with 7 cups water and blend until smooth.

Using a nut milk bag,(you can buy one online) or a dish cloth strain the almonds and squeeze out all the milk. Set the pulp aside for future use - you can freeze it.

Place the milk back in the blender and add in the dates and stevia. Blend again till smooth.

Chill and use as you would cows milk. This milk tastes better!!

"Creamy and delicious cows milk substitute"
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NOTES : Almonds are the most nutrient dense nut. They are very high in calcium and many other minerals. The milk alkalizes your blood.

Monday, November 15, 2010

Well I thought it was winter!

I'm still 90% raw and loving it. I think it's just getting used to a new way of thinking about food and food preparation. My husband is really into it now and only eating about 25% cooked foods. I don't think I will ever go back to the old way of eating...........well maybe a bit when I'm in the UK over christmas with my mom - as it will be difficult to be raw when it's so cold there. But I'm not sure what I will do until I am there.
Over the weekend and today it seems as if summer has come back again. It's so warm that I have both the front door and back doors open at 9am. Just when I thought winter was here. It's a bit confusing for the body.
Here is a new recipe I created yesterday. When using almonds try to find ones that are organic and have not been pasteurized, as they are not fully raw if they have been and much of the nutrient value is compromised.

Curried Almond Dip

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:05
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups almonds soaked overnight -- strained
1 clove garlic -- chopped
1 tablespoon lemon juice
2 teaspoons curry powder
1/4 cup olive oil -- unrefined
1/8 teaspoon african bird pepper (optional)
1 tablespoon salt

Blend all the ingredients together and then add some water to make it a consistency you like.

Taste and add more spice if required.

Serve with sliced cucumber, carrots or flax crackers

NOTES : Almonds are the healthiest nut with high levels of calcium, manganese, magnesium and many other nutrients. Almonds are known as a great blood alkalizer.

Sunday, November 7, 2010

Winter Warming

Well, I've decided to add a little cooked food to my diet now that it's getting into winter. I am staying about 90% raw. It all seems normal to me now and I am getting pretty good and making large amounts of food on my free days, so that when I am busy I can still eat raw.
Today I am giving you a recipe for a winter warming squash stew. You can tweak any way you want and change around the veggies if you want to.

Winter Squash Stew with Almonds and Sesame

Recipe By : Chef Shobhan
Serving Size : 8 Preparation time 0.30 minutes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium winter squash (kabocha or butternut) -- peeled and cubed
2 medium onions -- chopped
3 cloves garlic
2 teaspoons cumin
1 teaspoon chipotle chile powder
1/2 teaspoon ancho chile powder
1/2 large caulflower
8 ounces mushrooms -- sliced
1/2 cup corn -- fresh or frozen
1/2 cup peas -- fresh or frozed
1 ounce almonds -- chopped or ground to your liking
3 tablespoons sesame seeds

Chop the onions and garlic and place in a large cooking pot with 1 tablespoon of olive or coconut oil. Saute for 5 minutes then add the spices. Stir and cook for about 1 minute then add the squash. Then add 6 cups of vegetable stock or water.

Bring the water to the boil and then add the mushrooms. Cook for another twenty minutes or so, until the squash is tender. Then add the corn, peas, almonds and sesame seeds. Cook for another 5 minutes. Then add 1/2 teaspoon salt to taste. Adjust the spicing to your taste and serve. You can serve over a brown rice or quinoa or just on its own.

"Warming Winter Stew"

NOTES : Winter squash is good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese. So nourish yourself this winter with this warming stew.

Wednesday, November 3, 2010

Still Raw!!

Well, it's been six weeks now and now being raw just seems normal. I don't have any cravings for things like bread or meat - which I really thought I would. The skin on my hands where I had the rash has grown back baby soft and beautiful. Mind you, now I have a small blemish on my right cheek that has been there for about two weeks, which now seems to be going away as I've been putting wheat grass juice on it for the last two days. That treatment was recommended by Miguel and Cafe Gratitude. My husband is almost totally raw now too and he's really getting into it! I'm so surprised as I really never thought he would be into it. One of the things that we both noticed is that..........your shit really doesn't stink anymore. So we don't just think it, it is a fact..........try it and you'll see.
Here is a recipe for my coconut shake. This is what we drink first thing in the morning after the lemon juice and cayenne pepper drink and it is by far my favorite shake ever!

Shobhan's Creamy Coconut Delight Shake

Recipe By : Chef Shobhan
Serving Size : 2 Preparation Time :0:05

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 young coconut
1/2 banana
1 tablespoon spirulina
1 tablespoon chlorella
2 tablespoons maca
2 tablespoons cacao nibs
2 tablespoons raw hemp protein powder

Cut the top off the coconut and drain the water into your blender. Then cut open the coconut with a meat cleaver or something equally strong and scoop out the meat of the coconut and put it in the blender.

Add all the rest of the ingredients plus at least eight ounces of pure water or almond milk and blend until very smooth.

If this is too thick add more water. Drink and enjoy!

"Delicious high protein morning shake"

NOTES : All of these ingredients are superfoods. Chlorella is very high in protein and cholorphyll, it also helps the body detoxify from heavy metals such as cadmium (which is found in cigarette paper and also receipts) and mercury.
Spirulina is high in amino acids and contains many vitamins and minerals essential for us everyday.
Maca is helpful in balancing both male and female hormones and is great for memory and energy.

Saturday, October 16, 2010

30 Days Raw and decided to STAY RAW!!!

Yes, I like it so much that I'm staying raw!! And my man has decided that he wants to try it too! I must say I was very surprised and infact, I thought he was actually making fun of me when he first said it! I said "yeah right" and he said "no I'm serious, I want to try raw".
My rash went away.........thanks goodness, it was awful, but only lasted about a week. Now my hands are very dry and the skin is peeling off, but at least the rash is gone. In general I am feeling much better. One of the things that I have noticed is that the skin on my face feels very soft. Much softer than before raw. Usually I had to exfoliate once a week as my skin was often feeling kind of scaley. I haven't noticed any wrinkles going away yet - but I'm hoping they will get less defined.
My body aches have pretty much gone and in general I feel very positive and inspired!! I'm very excited about this new way of preparing food and am experimenting all the time. Today I am making the Cafe Gratitude Lemon Merengue Pie!! I know it's gonna be great. I really don't want to post other people's recipes on here, so please bear with me while I develop my own.

Wednesday, October 6, 2010

Twenty Days Into Raw Food

Well, the first 10 days were certainly the easiest, because the detox began after 10 days. As I mentioned before, the detox started with streaming eyes and nose, but the new symptoms are a burning rash on my hands and feet which has moved around to now encompass my wrists and right elbow. It is very unpleasant and wakes me up every night in the middle of the night. I have to get out of bed and either run a hot bath or just run my hands under the hot tap to calm the burning!! Yes it sounds horrible and it is! But it will be worth it. I am getting years of accumulated toxins out of my body. They have been hiding in my muscles and joints. I have to say that the rest of my body feels so much better. Not sure if I mentioned the motivation for the raw food diet, but if I didn't, it was because I was feeling 90 years body was aching, all my muscles felt sore and I had tendonitis in my right achilles tendon and my left knee joint felt very painful. These aches and pains have almost totally disappeared. There is a little pain left in my achilles tendon, but aside from that and my horrible rash, I am feeling amazing and infact better than I have for a looong time. So the raw food is working. Its doing its job and cleaning out my body. I highly recommend it to anyone who is in pain or has health issues. So on that note here is a wonderful Cafe Gratitude inspired Marinated Kale Salad recipe.

Marinated Kale Salad

Serving Size : 6 Preparation Time :0:30

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch kale -- destemmed shredded
1 cup shiitake mushroom -- sliced thin marinated in 2 tablespoons of nama shoyu and the juice of a lemon
1/4 cup arame -- soaked for 15 minutes
1 cup shredded carrots
1 cup juilienned cucumber
1/4 cup olives -- halved and pitted
1/2 cup olive oil
1/3 cup lemon juice
2 1/2 tablespoons nama shoyu
2 1/2 tablespoons brown rice vinegar
1/2 tablespoon toasted sesame oil
1 jalapeno -- cut into tiny pieces

Put the kale in a large bowl and add 1 teaspoon on high quality salt. Massage the salt into the kale for about 2 minutes or until the kale has wilted. Then add the juice of 1 lemon and massage that into the kale.

Take the shiitake mushrooms out of the marinade of lemon and shoyu and add to the kale, then add the rest of the ingredients and mix together.

Add the marinade to the kale mixture. Allow to sit for 30 minutes before serving.

"Delicious Kaleness"
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NOTES : Kale is a superfood. It contains more absorbable calcium than any dairy product. You can eat this salad as a meal by itself and feel totally nourished. You will be surprised at how satified you will be from just eating a cup of this!

Monday, September 27, 2010

Thirteen days so far

Well, the first 10 days were a breeze, but now I am starting to crave meat. I think it will pass. I have to say that I am feeling pretty good, but I think I'm detoxing as I have a slight cold, but it's not like a normal cold. It started with a soar throat for one day and then changed into something like a minor cold. So for the last 4 days I haven't been feeling 100%, but before that I was feeling really great. I can't imagine that I wouldn't have some detox symptoms, I think they were just delayed as they didn't happen right at the beginning. My eyes look really clear and my aches an pains are less noticable. I've also been taking a teaspoon of turmeric in 1/2 cup of water twice a day to clear up any inflammation in the body and I think this is really helping too.
One thing to note is that it's quite easy to eat too much sugar on a raw food diet. One day I found myself having my wake up shake (which I'm pretty sure is posted somewhere on this blog, if not I will post it soon) and then I made a cafe Gratitude "Raw Porridge" which consists of a whole coconut with the water and meat blended, then you put it in the food processor and add 1 apple unpeeled but chopped, a cup of pecans soaked overnight and 6 - 8 strawberries, which I must say is simply divine. Then I found myself eating a banana with macadamia nut butter the next time I got hungry and started to feel like all I'd eaten all day was fruit. So I have to be careful to plan my meals, and make sure I eat salads so that doesn't happen. Then I made some almond hummus and a tapenade all from the Cafe Gratitude recipe book, so that I have some extra things on hand to add to a salad.
Today I weighed myself for the first time since I started the diet and I've lost about seven pounds! I wasn't doing it to lose weight, but I felt I needed to lose about five pounds. So that's an added benefit of a raw food diet.
Anyway, I'll post some recipes soon, I just wanted to let you all know how I was doing on this experiment.
The others who were going to do it with me haven't all started yet, so when we have something on video I'll post it.
I hope you are all doing well and staying healthy.
Remember, your health is your most important asset - if you don't have your health you really don't have anything.

Friday, September 17, 2010


I've decided it's time to go raw for 30 days.......or maybe more depending on how I feel. I have wanted to experiment with a raw food diet for a while now, and finally I feel ready. Mainly motivated by body pain - I want to see if I feel better. I know that a raw diet has been proven to cure diabetes and many other ailments, so as I've had pain in my body for quite sometime now it's finally bad enough for me to try my version of the raw diet.
I have found four others who want to do this experiment with me and we will be documenting it on video as well as on this blog.
I will be posting some raw recipes and generally letting you all know how we all feel and what is going on with us.
I did my first day of all raw food yesterday. I have to say that I feel really good today. The idea is to do at least 80% raw food every day and possibly 100%. Yesterday I was 98% raw - I had some steamed broccoli with my kale salad last night.
One thing I noticed yesterday was that I didn't get very hungry and this is because when you eat raw foods you don't need to eat as much because the food is so nutrient dense.
There are certain tools you need if you want to do a raw diet and not just eat raw veggies and nuts.

1. A food processor.
2. A high speed blender (preferably Vitamix, but others will do if a
Vitamix is out of your price range).
3. A food dehydrator.
4. A spiralizer (not necessary, but nice to have).

Here is a recipe for flax crackers. You can be as creative as you want once you've made them once just add in different veggies or spices - however you want. Just make sure you have a food dehydrator before you attempt to make them!

Flax Crackers

Recipe By : Chef Shobhan
Serving Size : 6 Preparation Time :26 hours
Categories : Raw foods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup golden flax seeds -- soaked overnight
1/2 cup raw sunflower seeds -- shelled and soaked overnight
1 small onion -- chopped
1 jalapeno pepper
1 cup cilantro
1 tablespoon nama shoyu
1/2 teaspoon ground cumin

Place all the ingredients in a food processor with the s blade attached and blend. Until they a well blended.

Divide the mixture into four and pour onto a teflex sheet ontop of the first shelf in your food dehydrator. Spread with a spatula. This mixture doesn't have to be thin as it will get much thinner once it's dehydrated, just try to make it even.

Repeat until you have used up each shelf in a four shelf dehydrator. If you have a larger dehydrator double the recipe.

Set the dehydrator to 115 degrees and dehydrate for 24 hours. Then turn the flax crackers over and dehydrate for another hour or two.

Once they are done they should come off the teflex sheets easily. Break into small pieces and serve with avocado slices or a tapenade, or whatever you feel like.

"crispy crunchy"

NOTES : Flax seeds are a great source of omega 3's and also wonderful fiber. They scrub your intestines clean.

Thursday, August 5, 2010

Yummy Potato Pancakes with Poblano Pepper Sour Cream

So sorry to have been slow on the recipe front this summer, but there has been a lot going on and I have been away in the intense heat of New York for a while.

Potato Pancakes with Poblano Chile Sour Cream

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:45

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------

2 poblano chillies -- washed, roasted, skinned and seeded
1 cup sour cream

4 large red skinned potatoes -- shredded
1 medium onion -- shredded
3 medium eggs -- beaten
2 tablespoons coconut oil
salt and pepper to taste

Before cooking the pancakes fire roast the poblano peppers by placing them on the stovetop burner on a medium heat until the skins are blackened. Leave to cool enough to touch and then scrape the skins off with a spoon or blunt knife. Open up the chillies and remove the seeds and stalk. Once they are completely cooled down place them in a food processor and add the sour cream. Blend until smooth and add some salt and pepper to taste. Set aside in the fridge.

While the peppers are cooling down combine the shredded potato and onion with the beaten eggs.

Heat a large cast iron skillet and melt the coconut oil once its heated up.

Take a handful of the mixture and place it in the pan and flatten out with a spatula. You can probably cook 2 or 3 at a time. This mixture will make about eight medium sized pancakes. Fry for about 5 - 7 minutes on a low/medium heat or until each side is crispy and cooked through.

Once cooked through place on a heatproof plate in the oven while the others are cooking.

Place a tablespoonful of the sour cream ontop of each pancake before serving.

Serve with a green vegetable of your choice.

"Yummy for breakfast"
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NOTES : Make sure that you buy a high quality organic sour cream or a raw sour cream. Then it will have the health benefits of being probiotic. Poblano peppers are very high in vitamin C, they are anti-inflammatory and bost the immune system.

Sunday, July 11, 2010

Summertime Salad

I know I haven't posted for a while and it is the here is a nice summertime salad recipe. I love having a baked potato and salad for a light dinner in the summer.

Mixed Green Salad with Fresh Fruits and Apple Cider Vinegar Grapefruit Dressing

Recipe By : Shobhan
Serving Size : 4 Preparation Time :0:10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup (packed tight) arugula -- washed and chopped
1 cup(packed tight) spinach -- washed and chopped
1 cup (packed tight) mixed greens -- washed and chopped
1 medium plum -- sliced and cut into small pieces
5 medium strawberries -- sliced
3 tablespoons walnuts -- chopped
goat cheese (optional) -- sprinkled ontop
1 tablespoon apple cider vinegar
1 smalll grapefruit -- cut in half juiced
1/3 cup hemp seed oil (or flax or olive)

Mix all the salad ingredients together in a large salad bowl.

Using 4 tablespoons of grapefruit juice, blend together all the ingredients for the dressing.

Serve with the salad.

"Refreshing on a summer day"
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Sunday, June 6, 2010

Zuchinni cakes

I am really feeling the summer starting now and this recipe is a great summer breakfast, or can also be a wonderful appetizer. Even for a main course this is wonderful. So get your veggies in with this lovely fresh summer recipe.

Zuchinni Cakes

Recipe By : Shobhan
Serving Size : 4 Preparation Time : 1 hour
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon salt
6 medium zuchinni -- grated
1 small onion -- chopped
1 egg -- whisked
1/4 cup spelt flour
1/4 cup parmesan cheese -- grated
1 tablespoon sesame seeds
1 tablespoon coconut oil

Preheat the oven to 350 degrees. Place the zuchinni in a colander inside a large bowl. Sprinkle with salt. Set a medium plate ontop of the zuchinni and weigh it down with a full kettle (or something equally heavy) and this will remove a lot of the water in the zuchinni. Leave it for 30 minutes.

Add the chopped onion to the zuchinni, then add the egg, flour, sesame seeds and cheese and stir the mixture till everything is blended.

Heat the coconut oil in a large skillet and then add a heaped tablespoonful of the zuchinni mixture and flatten into a pattie. Make three or four of them at a time, adding more coconut oil when needed. When browned on both sides and set aside in a baking tray lined with parchment paper.

Once all the zuchinni is fried and placed on the baking tray, place in the oven for 10 minutes.

Serve with sour cream. Can be a meal by themselves or can be a great appetizer.

- - - - - - - - - -

NOTES : I am really loving this recipe for a summer breakfast. Zuchinni is an great source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorus. In addition, zuchinni is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.
It is also very low in calories, so, wonderful for weight loss.

Friday, May 21, 2010

Red Skinned Potatoes Red Onion and Kale Bake

Here is a delicious new creation of mine. You can eat it for breakfast with eggs or with any meal, or even as a light meal by itself.

Red Potato Red Onion Kale Bake

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :30 minutes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large red skinned potatoes -- chopped (not peeled)
1 medium red onion -- sliced in half moons
1 bunch kale -- chopped
1 tablespoon olive oil
1/2 cup grated cheese of your choice (optional)

Preheat the oven to 350 degrees. Chop the potatoes into small chunks and steam or boil for 10 - 15 minutes. During this time slice the red onion and chop the kale. Sautee the onion in good quality butter or olive oil for 3 - 5 minutes.

When the potatoes are soft, place them in a baking tray/dish with the onions and kale, Add 1 or 2 tablespoons of olive oil and mix together a little, then place in the oven for about 20 minutes.

Remove from oven and turn on broiler. If you choose to use cheese, sprinkle the cheese on top of the potato mixture and place under the broiler for 2 - 3 minutes. If you are not using cheese, still place the dish under broiler for more crunchy potatoes and kale.

Serve with whatever you choose or just eat alone.

"Yummy for breakfast"

NOTES : Red skinned potatoes are the only potatoes allowed on the Body Ecology Diet (a special diet for candida sufferers) as they produce less sugar than any other potato. They are high in potassium, phosphorus and magnesium. They also contain folate, vitamin C and B6.

Wednesday, May 12, 2010

Cinnamon Chicken with Dried Fruit Sauce

Here is a lovely recipe for chicken that will for sure impress your friends and family.

Cinnamon Chicken with Dried Fruits

Recipe By : Chef Shobhan
Serving Size : 4
Preparation Time 45 minutes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 chicken legs
2 teaspoons cinnamon -- ground
1 teaspoon ginger -- ground
1 tablespoon coconut oil
1 medium onion -- chopped
8 apricots -- dried
8 prunes -- dried
1/2 cup veggie stock
2 tablespoons almond slivers (for garnish)

Preheat oven to 350 degrees. Sprinkle the chicken legs with half the cinnamon and half the ginger. Sprinkle with salt and pepper.

Heat the coconut oil in a large highsided skillet. Place the chicken in the pan and cook for about 5 minutes on each side. Do not clean the pan, Then transfer to a roasting pan and place in the oven for 30 - 40 minutes.

While the chicken is cooking add the onions to the skillet you used for the chicken. Saute for about 5 minutes. Then add the chopped fruit and rest of the ginger and cinnamon, stir, and then add the stock. Cook on low heat for 15 to 25 minutes. Do not let it get dry, so add a little more stock in needed.

When the chicken is cooked arrange on a serving platter and cover with the fruit sauce and garnish with the almond slivers.

NOTES : Cinnamon is very high in manganese. Studies of people with type 2 diabetes have shown that it may help lower blood sugar levels by slowing the rate the stomach empties after eating and also that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them.

Thursday, May 6, 2010

Broccoli Greens

I am wondering why you cannot buy broccoli greens in the supermarket. They must be extremely nutritious - they certainly taste really good. So today I'm going to give you a very simple recipe for broccoli greens which if you are not growing your own you will probably not have access to, so you can substitute collard greens or even kale. I am lucky enough to have a backyard garden where I am growing many divine greens, including broccoli which has very large leaves very similar to collards. I have also just received a cutting from a collard tree. Collard trees are very long lived and grow into small trees. I am very excited to see how my tree turns out.
Anyway here is a very simple recipe for any leafy green.

Sauteed Broccoli Greens

8 Broccoli leaves washed and chopped into thin slices (1 bunch collards or kale can be substituted)
1 tablespoon unrefined coconut oil
1 tablespoon chopped walnuts
1 tablespoon chopped raisins

Heat a large high sided skillet and add the coconut oil. When the coconut oil is melted add the greens and stir briefly till they are coated with the oil. Cover and cook for 2 - 4 minutes and then add the walnuts and raisins. Serve with your choice of protein.

So I did a bit of research and I found out that Broccoli Greens are very high in vitamin A, C and folate. They also contain calcium, magnesium, phosphorus and potassium. Collards are infact even more of a nutritional powerhouse, containing very large amounts of vitamin K, A and C. They also contain large amounts of calcium, manganese and folate. So what ever greens you choose, they are all very good for you and you can eat as much as you want of these wonderful greens.

Thursday, April 22, 2010

Chicken Breasts in Mango Sauce

Here is a lovely recipe for delicious chicken - yes I know - I said I was going vegetarian, but the truth is I like to eat meat sometimes and so I do. I like to have many of my meals vegetarian, but once or twice a week I think it's good to have some animal protein. Obviously where you buy your meat depends on the quality. I think free range organic chicken is the best. Anyway here is the recipe and I think you will all enjoy this one.

Chicken Breast with Almond Coconut Crust with Mango Sauce

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :1 hour
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large chicken breasts -- sliced in half
1 large egg -- whisked
1/3 cup almonds -- ground
1/3 cup shredded coconut
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne (optional)
1 teaspoon dried parsley
Mango Sauce
2 ripe manila mangoes
1 lime -- juiced
1 tablespoon apple cider vinegar

Preheat the oven to 350 degrees. Cut the chicken breast in two by holding your hand on top of the breast and slicing the breast in half. Then in a food processor grind the almonds into small pieces and then add the coconut and grind that until it is blended with very small chunks of almonds, some powder and coconut pieces add the salt, pepper, cayenne and parsley flakes and pulse 1 or 2 times..

Dredge the chicken in the beaten egg and then dredge in the almond coconut mixture.

Place in a roasting pan lined with parchment paper. Pour a little olive oil or coconut oil onto the chicken breasts - about 1/2 a teaspoon per piece of chicken. Then place in the oven for about 30 - 35 minutes or when the chicken is cooked through and the juices run clear..

When the chicken is cooked through place under the broiler for about 2 minutes to brown the chicken.

To make the mango sauce

Peel and pit the mangoes and place the meat into a food processor and add the lime juice and apple cider vinegar. Process until smooth.

Then pass the mango mixture through a fine mesh sieve. You will have a creamy tangy mango sauce.

Place a large spoonful of the sauce on top of each piece of chicken and serve with your favorite veggies.

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NOTES : Chicken is a great source of animal protein. It is really high in tryptophan which is a precursor to 5 HTP which is a precursor to seratonin, so helps you to stay in a good mood. It is also high in B6, phosphorus and selenium.
Mangoes are a great source of vitamin C, A, potassium and selenium.

Sunday, April 4, 2010

Asian Style Carrot Soup

Hi Everyone, I know I haven't written a recipe for a while. Seem to have been rather busy. Anyway, here is a delicious carrot soup which I love. I hope you enjoy it.

* Exported from MasterCook *

Asian Style Carrot Soup

Serving Size : 6 Preparation Time :0:10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large onion -- chopped
1 clove garlic -- minced
1 tablespoon coconut oil
1 1/2 pounds carrots -- peeled and chopped
1 tablespoon ginger juice -- peeled and grated, then squeezed to get the juice out
6 cups vegetable stock
1 can coconut milk
1 teaspoon toasted sesame oil
2 tablespoons almond butter
1 tablespoon tamari soy sauce
2 tablespoons cilantro -- chopped

Sautee the onion and garlic in coconut oil for about 5 minutes, then add the carrots and cook for another 5 minutes.

Add the stock and coconut milk and bring to boil. Reduce heat and simmer for 5 minutes or until the carrots are soft.

Take the soup off the heat and place in blender in batches. Add the almond butter and tamari soy sauce and toasted sesame oil the the blender first then add the soup. Blend until smooth and creamy. Place in large bowl or soup tureen.

Garnish with fresh chopped cilantro and serve warm.

"Delicious nourishing soup"
Start to Finish Time:

NOTES : Yet another breakfast, lunch or dinner soup.

Carrots contain carotene, which converts into vitamin A in the body. Vitamin A and the carotenoids are the anti-infection vitamins. It supports immunity and helps maintain the surfaces of the body's membranes.

Sunday, February 28, 2010

Cucumber Avocado Mango Salad

Hi Everyone, I just created this recipe tonight. I rather enjoyed it and thought you might like it.

* Exported from MasterCook *

Cucumber Avocado Mango Salad

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cucumber -- halved sliced
1 mango -- peeled julienned
1 avocado -- cubed
1 cup sunflower sprouts

1 clove garlic -- minced
2 tablespoons mirin
1 tablespoon tamari soy sauce
1 tablespoon coconut vinegar
1 teaspoon toasted sesame oil
2 tablespoons apple cider vinegar
1 drop stevia
3 tablespoons hemp seed oil
2 tablespoons gomasio or toasted sesame seeds
garnish with fresh chopped cilantro

Mix all the ingredients for the salad together.

mix all the ingredients for the dressing together starting with the garlic and vinegars.

Cover the salad with the dressing and sprinkle extra gomasio or toasted sesame seeds onto the salad. Garnish with fresh cilantro.


Avocados are a great source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana. Avocados are also considered a fruit not a vegetable as some may think.

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Sunday, February 21, 2010

Collard Green Wraps filled with Cauliflower and Miso Pesto

Hello everyone, I recently created this dish, it seems slightly long winded, but really very simple. So here is the first recipe - there are 3 parts to the recipe.

Miso Pesto

1 bunch Basil or Cilantro
1 clove garlic
1 teaspoon white miso
2 tablespoons pine nuts
1 tablespoon good quality extra virgin olive oil

Combine all ingredients in a food processor and blend until a paste is formed. Set aside.

Collard Greens

Take one bunch of collard and wash then and take out the thick stems. Cut the leaves into halves an steam lighlty for 1 minute. Cool and set aside.


Chop the cauliflower into very small pieces, so that it looks like crumbled feta cheese. Then mix the pesto into the cauliflower. Then take the collard greens and place 2 or 3 tablespoons of the cauliflower mixture close to the end of the green and roll it up. Then you will have beautiful wraps which can be served as an appetizer or a main course.

Collard greens are one of the healthiest veggies you can eat. Collard greens are an excellent source of vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. In addition, collard greens are a very good source of potassium, vitamin B2 and vitamin B6, and a good source of vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron.

Sunday, February 7, 2010

Amaranth Porridge with Coconut and Banana

Hi Everyone, Sorry it's been a while since my last blog. I've been very busy cooking and recording music. I hope you are all doing well. I still haven't heard any feedback from the recipes I've posted, so please do write and tell me how they've worked out for you.
I know some of you have tried the recipes because I've spoken to a couple of readers who have tried some of the recipes.
Anyway, here is a lovely amaranth recipe for you all.

* Exported from MasterCook *

Amaranth Porridge

Recipe By : Chef Shobhan
Serving Size : 2 Preparation Time :0:05
Categories :

Amount Measure Ingredient -- Preparation Method
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1 cup amaranth
1 1/2 cups water (a can of coconut milk can be used instead for extra creaminess)
2 teaspoons coconut oil
2 tablespoons dessicated coconut
1/4 teaspoon cinammon -- ground
1 small banana -- cut into slices
4 drops liquid stevia concentrate

Place the amaranth and water in a pan and bring to boil. Reduce heat and simmer for 15 minutes. or until almost all the water is absorbed and it is a creamy consistency.

Stir in the rest of the ingredients and serve.

"High protein grain breakfast"
Start to Finish Time:
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NOTES : This is a power packed breakfast dish. Amaranth, is more nutritious than most grains and contains a high amount of protein and also the amino acid lysine. Other key nutrients include calcium, B vitamins, methionine, magnesium, zinc, copper and iron.

Thursday, January 21, 2010

Kale with Baby Carrots Cranberries and Pine Nuts

Hello everyone, here is a fast and easy recipe for kale which I created a while back. I am always trying to find ways to eat kale that make it taste good. When cooked badly it can be unpleasant, but when cooked well can really be lovely. I know if you are a follower in the UK it is hard to find kale that hasn't already been chopped up, but if you can this will work much better. It is important to cut the stem out of kale as it is hard and difficult to chew.

Kale with Baby Carrots Cranberries and Pine Nuts

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:10
Categories :

Amount Measure Ingredient -- Preparation Method
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1 tablespoon coconut oil
2 bunches dinosaur kale -- destemmed washed and chopped
10 baby carrots -- sliced on the diagonal
2 tablespoons dried cranberries -- minced
2 tablespoons toasted pine nuts

Melt the coconut oil in a large high sided skillet. Put the carrots in first and sautee for 5 minutes. Add the kale and cook for between 4 and 6 minutes or until it is soft. Turn off heat

Add the cranberries.

Heat another small skillet and throw in the pine nuts. Cook for a few minutes - until the nuts are slightly browned. Then add to the kale mixture.

Kale is a nutritional powerhouse providing large amounts of vitamin A, more absorbable calcium than dairy products and also large amounts of potassium. It is one the best anti-cancer veggies out there.

Saturday, January 9, 2010

New Year Revisited

Well I know I said in my last blog that I was feeling vegetarian............well that was last week!! This week I'm still feeling quite vegetarian, but not totally. I have to admit that I cooked a chicken dish for a friend last night and ended up eating chicken for dinner and I must say it was very delicious.
I guess really what I have to say is everything in moderation - whatever it is.
Anway here is a recipe for amazing brown and wild rice that I created last night

Brown and Wild Rice with Red and Golden Beets and Shiitake Mushrooms

1 small red beet
1 small golden beet
1 1/2 cups brown and wild rice blend (soaked overnight)
1 small handful cashew nuts
1 tablespoon coconut oil
1 small onion red or yellow
6 medium shiitake mushrooms
1 jalapeno or serrano pepper

Preheat oven to 400 degrees. Peel and cube the beets and toss them in olive oil and roast for 45 minutes. Remove from oven and set aside.
Cook the rice as usual - 2 cups water or stock for 1 cup rice and add in the cashews before cooking.
Set rice aside once cooked.
In a medium skillet heat the coconut oil and add in the onions and cook for 3 - 5 minutes then add the shiitakes and jalapeno or serrano. Sautee for another 5 minutes and then add to the rice. Also add the red and golden beets. Mix together well and serve.

Sunday, January 3, 2010

The New Year

Hello everyone, I wanted to wish you all a happy, healthy and wealthy 2010. I have some really exciting nutrition related projects for 2010 which I shall share with you all as they come more into focus.

Your feedback is always welcome and questions too. I have the feeling to be vegetarian again for now, so the only types of recipes I'll be posting are either vegetarian, vegan or raw. I go through different phases with food and right now my feeling is vegetarian, I want my body to feel lighter. I think the various meditations I have been doing are guiding me in this direction. These meditations can be downloaded at and I find them very powerful.
Enjoy this new year!

Saturday, January 2, 2010

Chef Shobhan's Wake Up Shake

This is a wonderful breakfast. I have this right after my lemon water in the morning. I think you will find this a satisfying and delicious way start your day.

* Exported from MasterCook *

Chef Shobhan's Wake Up Shake

Serving Size : 2 Preparation Time 5 minutes

Amount Measure Ingredient -- Preparation Method
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1 handful Brazil nuts
1/2 medium banana
1/2 tablespoon flax seed -- soaked overnight
1/2 tablespoon chia seeds -- soaked overnight
1 tablespoon powdered chlorella
2 tablespoons raw cacao nibs
1 tablespoon spirulina
16 ounces coconut water
for extra protein use 2 tablespoons of high quality hemp protein powder such as nutiva brand

Place all the ingredients into a blender and blend until smooth. If using a high speed blender like a vitamix this will take about 30 seconds and if using a less powerful one blend for at least a 1 minute.

"Highly nutritious super powered breakfast"
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NOTES : This is a great way to use up bananas that are too ripe to eat. Just skin them and put them in a freezer bag and freeze them. You can use them frozen.
This breakfast is full of super foods. Flax seeds are well know for their omega 3's and also fantastic fiber. Chia seeds are also packed with omega 3's and full spectrum amino acids. Chlorella helps detoxify the body of heavy metals, is very high in protein and chlorophyll. It helps strengthen the immune system. Raw cacao is packed with magnesium and iron.