Cool Cucumber Soup Ideal for Summer

Have you ever had a cool or cold soup? When summer heat starts wearing you down, a cool soup is a wonderful addition to a meal. Many cool soups are RAW foods, just by their very nature. This is another great thing, because a raw soup offers more nutrition than one that has been cooked. Having all the ingredients in their raw state maintains the vital nutrients and enzymes. 

When I was living a RAW lifestyle a few years back, soups were a particular favorite of mine. Generally, I eat soup now and again, mostly thick and hearty types. I am not one to order a soup or have a soup at any meal unless it is one of these thick and chunky sorts, comprising a meal all by itself. But while eating only RAW foods, somehow soups were so easy to make and so flavorful that I ate them daily. And these soups were mainly blended completely smooth, by choice. Any soup that is thrown together in a blender can have some additional ingredients tossed in for texture, but I really liked the smooth soups. I made tomato soup most often, as I had a lot of basil growing and tomatoes and basil are kind of like soup and sandwich - they just go together. 

Creamy RAW Tomato Basil Soup

My Creamy RAW Tomato Basil Soup

Makes 2 servings

1 large ripe tomato, cored and cut in large chunks
¼ cup sun dried tomatoes
2 TB smoked sun dried tomatoes, or just use 6 tablespoons regular sun dried tomatoes
2 TB olive oil
½ cup basil leaves
2 sprigs of thyme, leaves stripped off and stems thrown out
1 large garlic clove, minced and soaked 5 – 10 minutes in apple cider vinegar, then drained
1 piece fresh ginger, walnut sized, peeled and sliced across the grain
½ Serrano chili pepper, seeds removed
2 small pitted dates
1 lime, juiced, or at least 2 TB of juice or more, to taste
½ tsp salt
½ tsp peppercorns
1 to 1 ½ cups almond milk (water can be used, but the almond milk imparts a creaminess)


Place all ingredients in the blender and blend until completely liquefied. If your blender does not have the power to finely liquefy things like whole peppercorns, pre-grind those first.

I didn't stop at tomato soups though, and made mixed veggie soups, squash soups and many others. I cannot quite remember if I actually made a soup of mainly green things. I probably did, but was not keeping a record, nor taking photos of every food I ate back then. 

Creamy RAW Vegetable Soup

My Creamy RAW Vegetable Soup

Makes 2 bowls

1 cup cherry tomatoes
½ red bell pepper, seeds and stem removed, in chunks
¾ cup celery with leaves, cut in chunks
½ small onion, thinly sliced⅓ cup white vinegar, optional
¼ cup sun dried tomatoes
2 tablespoons olive oil
⅓ cup raw cashews
½ teaspoon whole black peppercorns
½ teaspoon salt
½ teaspoon dill weed (¼ cup if fresh)
1 cup water, or more, if needed
1 avocado, cut into dice, for serving

Place all ingredients except the avocado into a blender container (Vita Mix preferred). Blend until completely smooth. Serve in bowls with the avocado scooped on top. Without the avocado the soup will keep for 1 day in the fridge.


Yesterday I had to have a tooth pulled, so I figured it would be smarter to have soft things to eat for a little bit, until the gum heals. A nice RAW soup for lunch seemed logical. No chewing, and no accidental hurts. I took stock of what I had in the fridge, and then walked to the grocery store two blocks away for a few other things while my bread was rising. I wanted to make a green soup, so I got a "burpless" cucumber. I avoid cucumbers generally, because I tend to burp them, and while I still may with the "burpless" variety, it is not nearly the problem I have with the regular smooth-skinned cucumbers. The burpless are also called European or sometimes just hothouse cucumbers. Whatever they are called, they have less bitterness and less seeds. The skin is very thin. 

"Burpless" Cucumber

My plan was a green soup, so I went for mainly green veggies; cucumber, avocado, cilantro, kale. I used a whole apple for sweetness, along with a jalapeno for a nice little bite. When making these creamy smooth soups, it is helpful to have a really good blender. I have a Vita Mix, and I wouldn't trade it for the world. It is really powerful and will liquefy just about anything. I have had my Vita Mix for about 7 years, so it's been quite a while since I used a normal blender. I can't say how well all these ingredients will puree in a regular blender. My goal is to have all the fiber but no strings or chunks. The Vita Mix delivers on that score. 

RAW Cool Cucumber Soup

This recipe can be altered to suit your tastes. I added some kale because I had it in the fridge, but any other leafy green such as spinach, chard, arugula - or none at all - will work fine. I left skin on the cucumber, ginger and the apple. I did remove the seeds from the cucumber, though that is not strictly necessary with this kind. I added cilantro, but many people dislike cilantro, so this can be omitted, or substituted with parsley, or even the leafy tops of celery, if available. Nuts can be added, preferably raw cashews or almonds if desired. Nuts are really best after soaking for a few hours. Cashews in particular, once soaked, will puree to a very creamy consistency; great for soup! Frozen green peas would also be good, and they chill the soup even more while blending. All I can say is that the soup was just so very delicious. I ate it all, though I really should have left at least half for tomorrow. Oh well. If on a RAW lifestyle, it is easily 2 meals. If using it for a regular meal, or a nice brunch, along with other courses, 1 cup should be plenty per person.

RAW Cool Cucumber Soup

RAW Cool Cucumber Soup

Makes 5 cups

2½ to 3 cups cubed cucumber
½ cup cilantro, leaves and stems
1 small Haas avocado, or 1/2 large
¼ cup chopped scallion with some greens
1 jalapeno, seeds and membranes removed, optional
1 - 2 cups kale or other leafy green of choice
1 medium apple, core removed, in chunks
1 small clove garlic
1 (one-inch) cube fresh ginger
1 teaspoon dried dillweed
3 tablespoons lime juice
1 teaspoon salt
1 cup water or coconut water

Place cucumber cubes in blender container with the cilantro, and all the rest of the ingredients and puree until smooth. It is wonderful just blended, or can be chilled further in the refrigerator before eating, as desired.


My passion is teaching people how to create a harmony of flavors with their cooking, and passing along my love and joy of food, both simple or exotic, plain or fancy. I continue my journey in ethnic and domestic cuisines, continuing my journey to explore diverse culinary experiences and hopefully to start you on a journey of your own. Join me also at A Harmony of Flavors on Facebook, and Pinterest.

A Lovely Salad for Brunch or RAW Diet

Fresh RAW Corn Salad

Many years ago, I spent nine months doing a completely RAW diet. In effect, it was also vegan for the most part, as I ate no kind of meat or cheese or eggs or even honey. I truly believe that going totally RAW is a great thing for anyone, most particularly if you have aches and pains in joints or a tendency to edema, or even diabetes. I had all of these. They disappeared within 2 weeks. 

Fresh Baby Arugula

It is amazing how many wonderful recipes I learned during this period, and how to circumvent many beliefs we have about foods or how they "must" be prepared. I guess for whatever reason, I never realized you could eat some vegetables raw. Corn, for instance is one I like almost better raw than cooked, as it is so sweet. I have a lovely recipe for a Fresh RAW Corn Salad that is excellent in the summer when fresh corn is plentiful and delicious. Another salad that is just perfect for breakfast, lunch or dinner on a RAW diet, or for a nice lunch or patio brunch is an Avocado Mango Salad. Simple as it sounds with ingredients that go together quickly, it is a combination of mango, avocado and a little red bell pepper for color, dressed simply and served over a bed of greens. I love arugula for its peppery bite. It makes a wonderful counterpoint to the sweetness of the mango and the smooth creaminess of the avocado. Serve it over any greens you choose, or none, if desired. This salad is a pure delight, and also very pleasing to the eye as well.

This recipe will serve one person for a meal if you are on a RAW diet, or 2 if you are using it as a first course to a meal.

Avocado Mango Salad

Avocado Mango Salad

Serves 1 or 2

DRESSING:
1 clove garlic, minced
2 tablespoons lemon or lime juice
1 tablespoon olive oil
1 tablespoon agave syrup (or honey or other sweetener of choice)

SALAD:
1 red bell pepper, seeds & membranes removed, sliced thinly
1 mango, peeled, sliced thinly
1 avocado, sliced thinly
4 cups mesclun, arugula or baby greens
½ cup fresh herbs of choice: basil, cilantro

Whisk together in a small bowl the dressing ingredients. Combine in a large bowl the bell pepper, mango and avocado and pour the dressing over. Toss gently to combine. Set the greens onto a large plate and pour the salad over. Garnish with herbs of choice.

These are both really wonderful salads, once I ate very often as they were particular favorites. Being on a RAW diet does not mean all "rabbit food". At least it is possible to make fruits, nuts, seeds and vegetables into some great foods that do not resemble a typical salad. I used one of Ani Phyo's cookbooks (Ani's Raw Food Kitchen) to start with and made some of her Black Sesame and Sunflower Seed Bread. It was so marvelous with guacamole, and I used it with some smoked salmon (smoked at under 115 degrees; still considered "RAW") and fresh tomato slices one morning for breakfast. It is thinner than bread, and obviously it is not real bread as we know it, but it is delicious and satisfying. I used her recipe for poblano chilies stuffed with cashew "cheese" but found her recipe for the mole sauce completely wrong. Having spent my formative "learning to cook" years in Guatemala, this recipe did not resemble anything I ever knew as a mole sauce. So, I made up my own, calling it Guatemalan Mole in the RAW. I love this mixture and it can also be made sweet and served over fruit if desired. I created soups regularly, using my Vita Mix blender for smooth consistency. 

Guatemalan Mole in the RAW

Serves 2 - 3

SAVORY VERSION:
1 tomatillo, cut in quarters
½ red bell pepper, cut in chunks
¼ cup sun-dried tomatoes
2 dates
2 tablespoons olive oil
2 teaspoons cocoa powder (RAW, preferred)
½ teaspoon ancho chili powder,or other hot chile, to taste
¼ cup water, as needed
1½ teaspoon unhulled sesame seeds
1 tablespoon pumpkin seeds
1 inch whole Mexican cinnamon (true cinnamon), OR 1 teaspoon ground)
2 allspice berries
½ teaspoon annato powder (sold in some specialty shops)
½ teaspoon salt
¼ teaspoon black pepper

If using a Vita Mix blender, place all ingredients into blender and puree until very finely ground, adding the water as needed to make a thick gravy-like sauce.

NOTES: If using a standard blender, place all ingredients in the blender except the whole spices and seeds. Using a spice grinder or a small bullet blender with flat blade, grind the spices and seeds until very fine, then add to the blender and process until well pureed.

SWEET VERSION:
1 tomatillo, cut in quarters
½ red bell pepper, cut in chunks
¼ cup sun-dried tomatoes
½ cup dates
2 packets Sweet Leaf Stevia
1 tablespoon agave syrup
2 tablespoons olive oil (can substitute Walnut oil)
2 tablespoons cocoa powder (RAW, preferred)
½ teaspoon ancho chili powder (or other dried hot chile, to taste)
1 cup water, as needed
1½ teaspoon unhulled sesame seeds
1 tablespoon pumpkin seeds
1½ inch whole Mexican cinnamon (true cinnamon), OR 1 teaspoon ground)
4 allspice berries
½ teaspoon annatto powder (sold in some specialty shops)
½ teaspoon salt
¼ teaspoon black pepper

Follow same directions. May add 2 - 3 bananas to the blender and use this as a pudding, or use the sauce over other fruit, as desired. 


If you are interested in getting healthier, try the RAW lifestyle. There are hundreds of recipes all over the internet with great recipe ideas from the mundane to the sublime. There are more "cookbooks" than I can count that will help you to discover all that is possible on a RAW food lifestyle. 



My passion is teaching people how to create a harmony of flavors with their cooking, and passing along my love and joy of food, both simple or exotic, plain or fancy. I continue my journey in ethnic and domestic cuisines, continuing my journey to explore diverse culinary experiences and hopefully to start you on a journey of your own. Join me also at A Harmony of Flavors on Facebook, and Pinterest.

Just a Little Something Sweet

You know how sometimes you just have to have a little something sweet? Like you just can't go on if you don't have something - soon! Well, last evening I got that craving. Having been working frantically to get all the appetizer components made that can be made in advance, the last thing I felt like doing was making a dessert.

Some years ago, when I went on a completely RAW diet, where nothing at all is cooked or baked, I got very familiar with little dessert treats that can be whipped up in no time and really satisfy that craving. Once eating RAW, my cravings were satisfied far more easily. There are some very lovely dessert presentations to be found  on the internet these days for RAW desserts. Ice creams are easily made using nut or seed milks as a base. But what I loved most are these sweet little balls that can be made and kept refrigerated for when that craving hits. One of the first was Brownie Bites. Oh my! Whether on a RAW diet or not, those were just plain good. 

RAW Brownie Bites

RAW Brownie Bites

Makes 25 balls, about 48 calories apiece

1 cup pecans, finely ground
1 cup dates, packed tightly
6 tablespoons unsweetened cocoa powder
2 tablespoons agave nectar
3 packets sweet leaf stevia (or approximate)
3 tablespoons cocoa powder, for dredging
2 packets sweet leaf stevia, for dredging

Combine first 5 ingredients in a food processor and blend until smooth and balled-up. Form into about 25 small balls about 1-inch in diameter, and then roll these into a mixture of the 3 tablespoons cocoa powder mixed with the 2 extra packets of stevia. Keep refrigerated. 


Later I discovered how easy it was to make varied dessert balls, or "RAW Cookie Dough" recipes. No eggs are involved in these, so no problem with bacteria. Just use nuts (often cashews or almonds, with their milder flavor as a base) and the addition of other things as desired. Dried fruits are great, either as an addition or as in the case of my own recipe for Fruit and Nut Balls, just a lot of wonderfully sweet dried fruits and nuts mixed together. 

RAW Fruit and Nut Balls

RAW Fruit and Nut Balls

Makes about 30 balls @ 68 calories each

¼ cup dried apricots, finely minced
¼ cup dates, finely minced
¼ cup craisins, finely chopped
¼ cup dried blueberries, finely chopped
½ cup walnuts, finely chopped
½ cup almonds, finely chopped
¼ cup agave nectar
1 tsp dried orange peel
¼ cup ground flax seed
2 packets Stevia
¼ cup almond butter

Mix all ingredients in a bowl until well combined. With hands, scoop up enough to pack together and roll into approximately 1-inch balls, then roll balls in either ground nuts, or coconut. Store in the refrigerator. 

Remaining RAW Oatmeal Chocolate Chip Cookies

Anyway, back to last night. Raw cashews make a wonderful "cookie dough" base. However, I had no more raw cashews, having used up the last of them in a curry recently; drat... So, improvising, I had a craving for oatmeal cookies (I love oatmeal cookie dough - the real cookie dough, meant to be baked) and thought I'd use raw rolled oats. I am not totally sure if oats are heated when they are rolled, but I did not cook them, so I started out with almond meal/flour, added flax, some unsweetened coconut, and the oatmeal and tossed those things into the food processor. I should have stopped to grind the flax seeds first, as not many of them were ground in the processor. I was just in too much of a hurry to make my dessert to stop and take the time ;-)

I used agave syrup as the binder. I wanted chocolate chips and happened to have a partial bag of mini chips, so I mixed some of those in too. Chocolate chips are not RAW, so if you are being very strictly RAW, use Cocoa Nibs instead. Didn't have any of those on hand last night either.  If you do not want to use the oatmeal, or if making these Gluten-Free, add more almond meal, coconut or flax. The amount of agave syrup needed will depend on how much of the other ingredients are used. My "recipe" was written down after the fact, so the amounts are approximate. Watch when adding the syrup to see how the mixture comes together. If it is too dry, add more syrup. If it got too wet, add more of the dry ingredient(s) of preference. For now, this is more or less what I did for my craving last night. I ate about 3 of these little balls before they ever got to be balls, but by that time I was completely satisfied, so the rest are waiting for me in the fridge for whenever that desire strikes.

RAW Oatmeal Chocolate Chip Cookies

Size of my Oatmeal Chocolate Chip Cookies

 
Makes about 24 one-inch balls

⅓ cup old-fashioned rolled oats
½ cup flax, ground
½ cup almond meal
½ cup unsweetened coconut
½ teaspoon salt
1 teaspoon vanilla extract
¼ cup agave syrup
more oats, if needed
¼ cup mini chocolate chips or cocoa nibs

Place the first 5 ingredients into a food processor and process until broken. Add the vanilla and with the processor running, add the syrup in a stream until the mixture starts to come together in a ball. Stop the processor as soon as this starts. If more syrup is needed, add more by hand. If the mixture is too wet, add more oatmeal. Fold in the chocolate chips and form into tiny, one-inch balls. If any are left, store in the refrigerator. Enjoy!



My passion is teaching people how to create a harmony of flavors with their cooking, and passing along my love and joy of food, both simple or exotic, plain or fancy. I continue my journey in ethnic and domestic cuisines, continuing my journey to explore diverse culinary experiences and hopefully to start you on a journey of your own. Join me also at A Harmony of Flavors on Facebook, and Pinterest.

Experiments with Currants; Good and Bad

'Champagne Pink' Currants

I guess one never really knows how a thing will turn out. Even basing one recipe on another that was a success does not guarantee perfection. So here's what happened. A friend asked me to come with her to an older gentleman's house to pick vegetables from his wonderful garden. Turns out, he loves the planting and care of the garden, which is huge, but is not as interested in trying to eat all that produce. The garden is a veritable paradise; everything laid out in perfect rows, or caged to grow upwards. Everything perfectly weeded. Neat and tidy and just bursting at the seams with great produce. Aside from just vegetables, there are fruit trees and other wonderful bushes, like the "Champagne Pink" Currants.

My friend raved about the currants, and how pretty they are and how good to eat, but she said she didn't have the time to devote to picking the little things. So, when we arrived, I took it upon myself to pick currants. They are so pretty it almost hurts. They look like little pearls; palest pink. They hang on the plant like little strands of pearls, too. Just the prettiest sight ever. I spent the entire time there picking these little gems, ending up with 3½ pounds of them.

'Champagne Pink' Currant Dehydrator Jam

Okay, so what to do with them? I have made jams and jellies in past. I have also made freezer jam with Sure Jell, and made dehydrator jam when I was on a RAW food diet. Since it is wise to watch the sugar intake, I decided to take the route of making dehydrator jam. I hadn't used the dehydrator in some time, so I dusted it off and got to work. I cleaned all those tiny fruits, and in batches I whirled them in the food processor. Unfortunately the seeds are large, for such tiny fruit, and quite a distraction, so I decided to pass them through a strainer. I added in some honey for sweetness, since the fruit is tart, with the belief (wrongly) that once the fruit dehydrated down, the honey sweetness would become more apparent. Long and short, I ended up with 6 cups of puree with honey. I divided it up between two old Tupperware marinating containers; low and flat. I set them in the dehydrator at 5 PM, and let it run through the night. I pulled the containers out to stir them at 10 PM, and then again at 5 AM. They were still a little too runny at 5 AM, so I left them until about 8. I ended up with a grand total of 2½ cups worth.

'Champagne Pink' Currant-ade

I tasted my wonderful pink jam. OMG. It was so mouth-puckeringly tart. No way would most people use this. And then I thought what a terrible waste of so much work picking all that fruit, to end up with a jam that was inedible. Well, not totally, because I like it okay. But it is really tart. So, how could I use it? The first thought was that since it was a very tart medium with only a little sweetness, it might make a lemonade type drink. This was a wonderful bit of serendipity. It did taste quite like a lemonade in its tartness. I used 3 tablespoons of the jam in a 12 ounce glass of water. It had a lot of pulp that wanted to settle, but it was wonderful and refreshing.

My next thought was to make some kind of ice cream like dessert. I made a RAW Cashew Currant "Ice Cream", in quotes because it used no cream or dairy. I had soaked the cashews ahead and put them in the food processor with ½ cup of the currant jam and more honey. I added a little vanilla and ginger and processed the mixture till fine and chilled it. I put it into my old DAK Gelatissimo and oh, it was good.  Okay, 2 for 2.

Cashew Currant Ice Cream

That night I made pork chops. I have often made pork chops by setting them in a cold fry pan and heating up to medium high. I season the top with salt and pepper and once browned underneath, flip them over and season that side, adding in chopped garlic, either rosemary or sage and some Marion blackberry jam. The pork chops are just divine this way. So on the basis of that idea, I made my pork chops and used 1 tablespoon of my dehydrator currant jam on each pork chop, with sage as the herb of choice. The pork chops were just wonderful. The fruity flavor came through brightly. The whole combination was just perfect. So far that is all I have done with my too tart Champagne Pink Currant Dehydrator Jam. My next thought is to try making a frozen granita. I will see where that takes me.


My passion is teaching people how to create a harmony of flavors with their cooking, and passing along my love and joy of food, both simple or exotic, plain or fancy. I continue my journey in ethnic and domestic cuisines, continuing my journey to explore diverse culinary experiences and hopefully to start you on a journey of your own. Join me also at A Harmony of Flavors on Facebook, and Pinterest.