Hearing about raw desserts for some is certainly a great novelty, but it leads us to think that there may be sweets that are good for health .
In fact , raw desserts are those desserts that do not require cooking and contain only natural ingredients in a fresh state ; they are therefore rich in nutrients such as vitamins, mineral salts, amino acids, lipids and carbohydrates that are not altered by cooking and remain in the food giving a super reserve of beneficial substances to our body.
Raw food is also known for the great importance of preserving all the enzymes of foods that are normally destroyed when cooked. This is essential because by using enzymes in raw foods we will have the opportunity to use them for the digestion of the food itself but also for the various metabolic processes of the body that use enzymes, without going to affect our enzymatic reserves.
What are the ingredients of raw food desserts?
They are simply those ingredients that come naturally with the sweet taste in a spontaneous way . To give some examples let us remember that almost all fruit is sweet, just think of apples, pears, bananas, grapes, apricots, peaches, plums, cherries but also dates, sultanas and with coconut.
So also the oil seeds (hazelnuts, almonds, pine nuts, pistachios, walnuts, peanuts, macadamia, pecans, carob, cashews, etc ...) are excellent ingredients for the recipes of raw food desserts, usually used in the form of grain or flour . Even cocoa is allowed in raw food desserts as long as it is raw and therefore not toasted .
We can therefore say that the raw sweets are: tasty, genuine, natural and above all healthy for the organism. So why not learn to make raw desserts at home by knowing some simple and natural recipes?
Here are some to try.
Raw food diet: example and 2 recipes
Raw energy bombs
The recipes for creating mini energy bombs with raw ingredients are varied and all very simple in their preparation. In fact they only require to mix all the ingredients to obtain homogeneous doughs which will then be used to form balls or be poured into molds and cake molds. Essentially a blender or mixer is needed and then a refrigerator for storage.
Ingredients:
> 100 grams of dates without stones,
> 100 gr of coconut flour,
> 60 grams of chopped seeds (you can choose as you like hazelnuts, almonds, pine nuts, cashews, etc.),
> 2 tablespoons of agave syrup or other raw sweetener to taste
> 25 g cocoa powder for the dough or coconut flour or other cocoa to coat the mini bombs.
Preparation : ingredients such as dates and sultanas need to be soaked in water and then added to the blender together with the other ingredients.
Coconut flour or cocoa powder can be either inside the dough or as a coating of the balls as a final decoration.
Once you have created the mini bombs you will need to let them stand at least 30 minutes in the fridge so that they solidify slightly and then they can be ready for tasting.
Raw citrus balls
Ingredients :
> 80 grams of sunflower seeds
> 80 grams of pumpkin seeds
> 100 grams of coconut flour
> citrus juice and peel
> 2 tablespoons of agave syrup.
Preparation : the sunflower and pumpkin seeds that will be put in a mixer until a flour is made, then put in the blender together with the coconut flour, the juice and the citrus peel (excellent mix with lemon, orange and mandarin) and tablespoons of agave syrup (we can use soaked dates as an alternative).
Once the consistency of the dough is homogeneous we will be able to create balls to be placed in the refrigerator for at least 30 minutes before serving them.
Carob and banana mini bombs
Ingredients:
> A cup of peeled almonds
> a banana,
> 5 tablespoons of carob flour
> 1 tablespoon of cocoa
Preparation : this recipe is really very simple to prepare, just take the peeled and soaked almonds, put them in the mixer to obtain a grain that will then be mixed in a bowl with the pulp of a banana, the carob flour and the cocoa spoon.
After we have crushed all the ingredients and the dough will be homogeneous we can create our mini bombs. As always, they will be placed in the refrigerator to be enjoyed after half an hour.
Raw chocolate cake
This raw cake is really simple to prepare.
Ingredients
> 200 grams of walnuts
> 200 gr of Pecan nuts
> 200 gr of date flesh
> 200 gr of sultana raisins
> 100 gr of cocoa powder
> vanilla or cinnamon
Preparation : we will put the pecans and walnuts in a mixer to obtain a flour. Later with a good blender or food processor, we will mix this walnut flour with the soaked date flesh and sultanas. To the dough we can add cocoa powder and to taste the natural aromas of vanilla or cinnamon; a pinch of salt will help to enhance the flavor of the cake.
Once the mixture is well blended and evenly we can put it in a mold and store it for at least 2 hours in the refrigerator.
