Raw cook-up: sushi, rainbow salad and ice cream

Just writing the names of the dishes we made at the raw vegan “cook-up” today makes me hungry all over again. It was a delicious meal. I knew I would have to do all the shopping in a big rush, so I intentionally planned something easy. Or relatively easy.

The menu

Raw vegan sushi with tamarind dipping sauce

Asian rainbow salad with mango sauce

Chocolate ice cream

I didn’t get too many pictures, but I think some of the others took some, so hopefully I’ll be able to add more later. We also had a journalist along at the cook-up, so watch this space for info on an upcoming article on raw foods. Seems interest in raw food is growing in Joburg. Little by little.

Tamarind sauce

3 Tbsp tamarind paste, soaked in 2/3 cup water (buy at Asian grocery shops)

1/2 cup pitted dates

1 small chili, seeded

1 tsp fresh ginger

1/2 tsp Himalayan salt


Strain the tamarind pulp to remove seeds or any hard, fibrous bits. Put the tamarind paste and water, along with all other ingredients, into the blender and blend until smooth.

Raw vegan sushi with tamarind sauce

Raw vegan sushi

Note: A sushi mat is not 100% necessary but it really helps. You can pick one up at any Asian grocery shop (or even at Woolworths in South Africa)

Parsnip rice (recipe below)

Nori sheets (dried, not toasted)

Baby spinach


Mung bean sprouts

Instructions: Place a nori sheet shiny side down on the sushi mat. Place a few pieces of baby spinach along the edge of nori closest to you. The spinach acts as a buffer between the “rice” and the nori to prevent it getting soggy.

Put some parsnip rice on top of the spinach. Top that with avocado and mung bean sprouts (or any other toppings you might feel like). Roll up the sushi, sealing the edge of the nori with water. Repeat with as many sheets of nori as you want.

To cut the sushi, use the sharpest knife you have, and keep wetting it with cold water in between cutting. Dip in tamarind sauce and enjoy!

Rolling raw vegan sushi

Parsnip rice

4 parsnips, peeled

small handful of raw macadamia nuts

2 Tbsp pine nuts

juice of 1/2 lemon

pinch of Himalayan salt

Instructions: Pulse all ingredients in food processor until parsnips have a rice-like consistency.

Mango sauce

2 small or 1 large mango, peeled

1 clove garlic

1 Tbsp fresh ginger

1 small chili, seeded

juice of 1 lime

1 Tbsp sesame oil

1/2 tsp salt

water as needed (or you can thin the sauce with fresh squeezed orange juice)

Instructions: Place all ingredients in blender and blend until smooth.

Asian rainbow salad in lettuce boats with mango sauce

Asian rainbow salad

1 small head or 1/2 large head of red cabbage, shredded

1 large or 2 small carrots, julienned

1/4 English cucumber, peeled and seeded

1 red or yellow bell pepper, julienned

1 apple, diced (fuji apples are best, but granny smith or starking or royal gala are fine too)

2 spring onions (scallions), diced

small handful of fresh coriander, chopped

small handful of fresh mint, chopped

1/3 cup raw cashews

juice of 2 limes

romaine or cos lettuce, for serving

Instructions: Mix all ingredients up to cashews together. Squeeze lime juice over the salad. If you want you can also add a little bit of sesame oil.

Spoon the salad over the lettuce (using the lettuce as a dish). Drizzle mango sauce on top.

Raw vegan soft-serve ice cream

(Note: amounts are per serving)

1-2 bananas (depending on size), peeled, chopped into pieces and frozen (at least a few hours)

1-2 Tbsp raw cacao powder (depending on how much of a chocoholic you are)

1 Tbsp agave syrup

cold water as needed

Instructions: Place ingredients in blender or food processor and blend until creamy. Add water only as needed to allow for blending.

Optional toppings: cacao nibs, ground walnuts, shredded coconut, fresh berries, cinnamon, etc.

Raw chocolate ice cream with cacao nibs. Yum!

Warning: This ice cream is so good, you’ll want more than 1 serving for sure. And the good news is, you can have as much as you want. It’s healthy!


One response to “Raw cook-up: sushi, rainbow salad and ice cream

  1. Yesterdays Raw Food Experience was amazing thank you so much. Both Michael and I thoroughly enjoyed ourselves and we can’t wait for the next one.

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