Category Archives: main course

Raw Tuesday recipes: falafel wraps and strawberry-chocolate parfait

I have been experimenting with the Raw Chef’s falafel recipe. The recipe is delicious as it is, but given the various dietary requirements of various friends and clients, I have developed a number of adaptations. For example, I have replaced the sun-dried tomatoes in the recipe with mushrooms, with very good results. I have also replaced the onion with red pepper. This was also very tasty. The moral of the story is, if you start with a good recipe, you can tweak and adapt it endlessly and it is likely to be delicious each time.

The Raw Chef's falafel patties

I also make the falafel as flat patties, rather than round balls, so it dehydrates faster.

Raw vegan falafel wrap, "unwrapped"

Raw vegan falafel wrap

1/2 batch of the Raw Chef’s falafel (here)

10 smooth spinach leaves, with part of the tough stem removed

chopped plum tomatoes

sprouted lentils

shredded carrot

diced cucumber

raw hummus (see recipe previously posted here)

Instructions: Place a spinach leaf flat in front of you. Break up a falafel patty into a few pieces and put them across the short edge of the leaf. Top with tomatoes, carrots, cucumber, sprouts and a drizzle of hummus. Roll up the leaf around the filling and enjoy. You can use any vegetables you want in the filling, and can also use other types of leaf for the wrap (e.g. cos/ romaine lettuce, swiss chard, etc).

Raw vegan falafel wrap

Sorry for the blurry pictures. I think the camera lens needs a serious cleaning.

Raw vegan strawberry chocolate parfait

Raw vegan strawberry chocolate parfait

sliced strawberries (about 6 per serving)

chocolate mousse (see recipe posted here. Skip the first few ingredients and start with the avocado, since you won’t need a crust)

coconut- cashew whipped cream (see recipe below)

cacao nibs for garnish (optional)

Instructions: Use a wine glass or a short juice class for this. The prettier, the better. Begin with a layer of sliced strawberries, top with a layer of chocolate mousse, then another layer of strawberries, another layer of mousse, one more layer of strawberries and then coconut-cashew whipped cream on top. Top with a few slices of strawberry and cacao nibs for garnish.


Coconut-cashew whipped cream

2-3 Tb Irish moss, washed and soaked

water to blend

meat and water of 1 young green coconut

small handful of cashews, soaked

1 Tb lemon juice

pinch of vanilla

agave or other sweetener, to taste

additional water as needed to blend

Instructions: Begin by blending Irish moss with some water in the blender, until it becomes gelatinous. Then add coconut water and some of the coconut meat in the blender, to form a creamy texture. Add cashews, agave, lemon juice, vanilla and water as needed to blend into a thick cream.


Raw Tuesday recipes: shepherd’s pie and strawberry cream pie

This week’s raw vegan recipes might be slightly less detailed than usual (which is already not that detailed), as they involved a lot of improvisation. That’s the beauty of raw food, after all– you can play around with ingredients to suit your taste, without much risk of messing up the recipe. The shepherd’s pie is not terribly photogenic, either, but I promise, it tastes delicious.

Raw vegan shepherd's pie filling

Shepherd’s pie (serves 4)

Filling ingredients:

8 baby marrows (courgettes/ zucchini), peeled if not organic

8 small carrots, peeled if not organic

1 small onion (optional)

8 baby portabello mushrooms (or other medium-sized mushrooms)

1 red bell pepper

8 plum tomatoes

1/2 head of cauliflower

handful of fresh parsley, chopped

olive oil

lemon juice


herbs and spices: pinch of rosemary, sage, thyme

Filling instructions:

Dice all of the vegetables, toss with olive oil, lemon juice and tamari, and let marinate overnight. If you wish, you can dehydrate the vegetables for about an hour to soften them a bit more. Add chopped parsley and herbs after marinating overnight, and toss to combine.

Topping ingredients:

8 small parsnips, peeled

1/2 head cauliflower

1 cup cashews

salt and pepper to taste

2 Tbsp lemon juice

1-2 Tbsp olive oil

Topping instructions: process all ingredients in food processor or blender until they form the consistency of mashed potatoes. Feel free to add additional herbs and spices if you like.

Assembly: Place vegetable filling into 4 serving dishes. Top with “mashed potato” topping to cover. Garnish with a sprig of parsley or fresh rosemary.

Raw vegan shepherd's pie with topping

Raw vegan strawberry cream pie

crust ingredients

1 cup nuts (almonds or brazil nuts are great), soaked overnight

1/2 cup pitted dates

1/4 cup shredded coconut

pinch of salt

1/2 tsp vanilla

Crust instructions: process all ingredients until a dough forms. Press into a pie tin, or individual tart/muffin tins. Place tins in freezer to set.

Raw vegan strawberry cream pie, with a little bit of puree topping

Filling ingredients:

1 cup strawberries, chopped

1 cup cashews, soaked at least 4 hours

juice of 1/2 lemon

1/4 cup agave (or to taste, depending on sweetness of berries)

pinch of salt

1/2 tsp vanilla

1/4 cup coconut oil, melted

Filling instructions: process berries and cashews in food processor until smooth. Add remaining ingredients and process until smooth, adding a little water if needed. Add coconut oil last and blend until smooth. Pour filling into crust and place in freezer to set.

Topping ingredients:

1 cup strawberries

approx 4 Tbsp washed and soaked irish moss

approx 6 Tbsp water

2 Tbsp lemon juice

2 Tbsp agave (or more to taste)

2 Tbsp coconut oil, melted

Topping instructions: Place Irish moss and water in the blender and blend until a gelatinous paste forms. This may take a couple of minutes. Add lemon juice and agave and blend until combined. Add strawberries and blend until pureed. Add coconut oil and blend until mixed.

Spread topping over filling and return pies to the freezer to set. They can be stored in the freezer and defrosted before eating, or stored in the refrigerator.

Raw vegan strawberry cream pie

The strawberry cream pie is truly delicious! If another fruit is in season, you could substitute it. Mango would be delicious, or passion fruit (granadilla, which would need to be strained for the filling), or even kiwi if you don’t mind a green pie.

Raw Tuesday recipes: Indian saag with biryani and pear crisp

This week’s raw vegan take-away was an amalgamation and adaptation of a few different recipes. One of the great things about working with raw food is that you can feel free to mess around with recipes. It’s not like baking a cake, where the ingredients need to be just right or the chemical reaction won’t work. With raw meals, you can’t really mess up. Whatever you do, it will be fine.

Raw vegan curried spinach with carrot & cauliflower "rice"

Raw vegan saag (curried spinach puree)

I got this recipe from a lovely little raw recipe book by Jonsi and Alex. It’s a free download. I highly recommend it. So far, everything I’ve made from their book is delicious.I modified their recipe slightly, but not much. It’s tomato, avocado, garlic, ginger, curry and other spices, and spinach, all mixed in the food processor or blender. Then you can sprinkle chopped veggies on top– onions, tomatoes, bell peppers, etc. Even sprouted lentils.

Carrot & cauliflower biryani

This one comes from the recent “Hot Raw Chef” competition hosted by Living Light Culinary Arts Institute, a raw food culinary school in California. A bunch of people entered the competition with a wide range of raw vegan recipes– some simple, some complicated. I’ve tried a few and they’ve generally been ok. While I usually like making my rice from parsnips, I thought it would be good to try something different. Normally I find cauliflower rice to bitter, but the combination of equal parts cauliflower and carrot, with shredded coconut and spices, is sweeter. I add raisins to mine for a little extra sweetness. You can watch the video for the recipe at the Hot Raw Chef site. For the recipe booklet, I think you need to sign up on their mailing list.

Raw vegan pear crisp

Raw vegan pear crisp recipe

This recipe was inspired by a lovely apple pie by Heathy Pace. I was going to share the “play by play” photos of preparation, assembly, etc but they were too dark. Sorry.


1 cup almonds, soaked overnight

1/2 cup dates, pitted

pinch of salt

pinch of vanilla

4 pears

juice of 1/2 lemon

pinch of nutmeg

1 Tbsp agave syrup

Instructions: To make the crust, process nuts in food processor until ground. Add dates, vanilla and salt and process until crumbly.

Press half of the crust mixture into the bottom of muffin or tart pans.

To make the filling, peel and core 2 pears, slice them and put them in food processor or blender with lemon juice, nutmeg and agave. Process until smooth. Peel and core the other two pears and chop them finely (small dice). Mix the diced pears into the pear puree. Pour this over the crust in the muffin pans, then sprinkle the rest of crumbly mixture on top. Set at least 1 hour in the refrigerator.

The filling for the pear crisp

Raw Tuesday take-aways: Menu for August 10th

Monday is a holiday–Happy Women’s Day– but we’ll still have raw vegan take-aways on Tuesday. This way you can feel like you’re on holiday for yet another day by getting delicious healthy food prepared for you on Tuesday.

This week’s menu:

Main course: Creamy curried spinach with a carrot & cauliflower biryani R 50

Dessert: Pear crumble R 20

How it works:

Please email joziuncooked[at] to place your order. Let us know how many main courses and desserts you want. We will send payment details. Once your payment is received, your order is confirmed. All orders must be in by Monday, the 9th of August at 12:00 (remember it’s a holiday this week).

Pick-up is on Tuesday the 10th, in Observatory (from 12:00 to 15:00) or Melville (17:00-19:00). Alternative arrangements also available upon request. Please inform us of any food allergies or special dietary needs.

Raw Tuesday recipes: Tacos and pineapple cream cake

This week’s recipes were borrowed and adapted from some of the world’s top raw chefs. So I can’t really claim the credit for these.

raw vegan tacos

Raw Tacos

1 batch of Raw Chef Russel James’ quesadilla filling- I can’t reprint the recipe without permission, but it’s based on pumpkin seeds, mushrooms and sun-dried tomatoes, with some spices and other good stuff thrown in.

guacamole (see recipe here)

fresh salsa (see recipe here)

shredded vegetables (e.g. carrots, bell peppers, red cabbage)

Cos/ romaine lettuce for wraps

Instructions: Place cos lettuce leaf on a plate. Fill with shredded veggies, then taco meat, then guacamole and salsa on top.

Pineapple cream cake

This was based on Ani Phyo’s recipe, with a few modifications. I decided not to put the crust on top of the filling, just underneath it. I used agave, not honey, of course. And I put a layer of fresh pineapple on top of the crust, before putting the creamy filling in.

I didn’t manage to snap a picture of the cakes when they were whole and pretty, but here’s one with a few bites out of it, just to give you an idea.

Raw vegan pineapple cream cake, minus a few bites

Delicious! Though if you’ve got hours and hours of time to make a cake, I’d actually recommend this pineapple cake. It’s amazing!

Raw Tuesday recipes: vegan chili and chocolate orange bars

The only thing wrong with this week’s take-away meal was that I didn’t have food left over for myself. I love this chili– it’s the furthest thing from the measly carrots or celery sticks that people imagine raw food to be. It’s hearty and filling, with complex flavours. And the dessert…delicious!

raw vegan chili

Raw vegan chili recipe

This recipe is adapted from a recipe in Juliano’s Raw: the uncook book.

Tomato base

1 1/2 to 2 cups tomato, chopped

1/2 cup sun-dried tomato, soaked at least 10 minutes and drained

1 clove garlic

small piece (1 tsp) fresh ginger

small piece of a jalapeño (or other chili, to taste)

small piece (approx 2 Tbsp) onion, chopped

1/2 cup pitted dates (soaked if dry)

small handful of fresh basil leaves

pinch of salt, black pepper

Instructions: Process all ingredients in food processor or blender until you have a chunky sauce.

Vegetables: (you can feel free to substitute anything you want here….these are just suggestions)

1 1/2 cups sprouted lentils

1/2 cup baby marrows/ courgettes/ zucchini, diced

1/2 cup red pepper, diced

kernels from one ear of corn/mealie (approx 1/2 to 2/3 cup)

1/2 cup tomato, chopped (or 4-6 cherry tomatoes, halved)

4 white or brown mushrooms, chopped

1/4 cup each beetroot (beet) juice and carrot juice, as needed

spices: cayenne, paprika, salt and pepper

1/2 avocado, chopped (for garnish)

Instructions: Put all the chopped vegetables into a bowl, and stir together with the tomato base (from recipe above). Add beet and carrot juice as needed to achieve a slightly thinner mix (you are not making soup!).

If you want your chili warm, put it in the dehydrator at 42 degrees C for about 45 minutes. Top with diced avocado before serving.

Raw vegan chocolate (chocolate chip) orange bars

Raw vegan chocolate orange bars (makes a 9 x 9 inch squre pan, 9 bars)

These are adapted from Ani Phyo’s lemon bars. The variations are endless.


1 cup almonds, soaked

3/4 cup dates, pitted

1 tsp vanilla

pinch of salt

zest of 1/2 orange

juice of 1 orange

1 cup shredded coconut

handful of cacao nibs

chocolate topping (see below)

Instructions: Grind almonds in a food processor or blender. Add dates and process until a dough forms. Add orange zest, vanilla, salt, coconut and orange juice and process to combine. Add cacao nibs last and pulse, just enough to mix them in.

Press the dough into a 9 x 9 inch square pan. If you put a little shredded coconut in the pan first it helps prevent sticking. Chill in the refrigerator for 1 hour to set, and if desired, top with chocolate topping (recipe below).

Chocolate topping

1/4 cup cacao butter, melted

1/4 cup cacao powder

2-3 Tbsp agave (to taste)

Instructions: Mix cacao powder and agave into the melted cacao butter to form a smooth dark chocolate. Pour over the chilled orange bars and spread evenly with a knife – do this quickly before the chocolate hardens.

Raw Tuesday take-away recipes: sesame noodles and chocolates

It’s nice to be back. Somehow the old routine of Monday madness to get ready for Tuesday take-aways felt more reassuring than stressful. I guess we really are creatures of habit. This week’s main course has become a bit of a staple for me. The sesame sauce is based on a recipe from Choosing Raw (as I said before, one of my favourite sites). It’s really rich and delicious, especially if you’re a fan of tahini. For dessert, chocolates. I made a medley of flavours– hazelnut, orange, and cinnamon with cayenne. Yum.

Raw vegan sesame noodles

Sesame noodles

6 baby marrows (zucchini/ courgette) or 1 large one

red cabbage, shredded

carrot, julienne

bell pepper, julienne

mange tout (or other peas), sliced

mung bean sprouts

fresh coriander/ cilantro (leaves only)

sesame seeds

tamari-sesame sauce (recipe below)


Make the baby marrows into noodles, either using a spiraliser, a mandoline, a food processor, or just with a vegetable peeler and a knife. Put the noodles in a bowl.

Top the noodles with the rest of the vegetables. Pour a few tablespoons of sauce over the noodles and stir to combine.

Sprinkle sesame seeds on top and enjoy.

Sesame sauce

4 Tbsp tahini

3 Tbsp tamari or braggs aminos

1 tsp fresh ginger

1 1/2 Tbsp sesame oil

4 Tbsp water

Instructions: Blend all ingredients until smooth and creamy. Test for saltiness, and add water as needed to thin.  You can also add a little lemon or lime juice (or rice wine vinegar, which is technically not raw but very tasty) if you want to add a little zing to it.

Raw vegan chocolates, 3 flavours

Raw vegan chocolate

These are so easy they don’t even require a recipe, but here it is anyway.


1/2 cup raw cacao butter

1/2 cup raw cacao powder

1/4 cup agave syrup

flavours/fillings- ground raw hazelnuts, orange zest, cayenne and cinnamon

Instructions: Melt the cacao butter, either in your dehydrator or in a glass/ceramic container, placed in a bowl of hot water (sort of an improvised double boiler). Once it’s melted, add the cacao powder and agave and stir until well combined.

Spoon some chocolate into your mold/ wrapper. Add some fillings, then spoon some more chocolate over the fillings. Place in refrigerator or freezer to set.