Recipes for High Energy & Optimum Health

• Home
• Our Mission

• Good for you Tea Coffee & Choc
• Safe Certified Organic Products
• High Energy Sports Nutrition

• Supersonic Health Programme
• How to Energise Your Whole Body
• High Energy Raw Food Diet
• High Energy Slimmers Club

• The Truth About Food
• Get Help with Your Diet
• Raw Food Classes

• Affiliate Websites
• Buy Superfood Products
• 100 Lush Salads & Ingredients
• Nuts Seeds Dried Fruits & Teas

• Juice Recipies
• Smoothie Recipies
• Raw food Recipes
• Super Foods information

• Energy & Weight Loss Info Blog

• Your Personal Contact
• Contact Supersonic Life

The secret to a vibrant Supersonic Life!

Try going raw for a day, or a week, then try a month!

For far too long raw cuisine has been seen as a luxury food for those with lots of time and money to spare. But the fact is, the ideology behind eating raw - which is to consume whole, fresh, and locally grown organic foods, is merely to maximize the health benefits of your diet.

Raw food is the perfect nutritious food for busy families, young and old, and anyone looking to lose weight. As you continue to consume most of your food in a raw living state, you'll soon start to feel happier as you begin to glow with radiant health!

The recipes below show how quick and convenient a raw food diet can be. All it takes is a little creative lifestyle adjustment and you could be consuming the most delicious and nutritious enzyme rich food dishes imaginable. Thus giving you all the amazing health benefits that this way of life has to offer.

Ideas for a nutritious breakfast.

First thing in the morning, re-hydrate your cells with a glass of pure healthy water.
The purest water. Then maybe a nice cup of green tea while you reflect on your day ahead.

Maybe you would like a nice warming delicious citrus fruit juice to start your day.

Warming - spicy citrus juice.

• 4 oranges (skin and pips removed)
• 1 lemon (skin and pips removed)
• 1" ginger root (chopped)
• 1 large garlic clove
• 1 small1/2 tsp cinnamon
• 1 tbsp flax oil
• 1 cup of mixed organic berrys (optional superfood)

Adding a drop of water if required, blend the ingredients. mmm awesome.

For more nutritious breakfast smoothies

For a more substantial breakfast that will last.

Home made raw fruit & nut muesli

Fruit and nuts are not good with regard to food combining, but I do enjoy this quick breakfast.

Ingredients:

• 6 brazil nuts chopped
• 6 walnut halves
• 6 hazel nuts

To this base add any of the following:

• banana sliced into rings
• fresh or dried apple and or apricot pieces
• mixed organic berries - raspberries - strawberries - blueberries
• mixed seeds pumpkin - sunflower - sesame
• raisins or grapes chopped
• 1 medjool date chopped (only if required for extra sweetness)
• handful goji berries
• coconut flakes to sprinkle on top
• sprinkle cinnamon to taste

In fact you can add any mix of raw fruit that you like.

Nut milk:

• 1/2 cup almonds or 1 tablespoon almond butter
• 1 or 2 medjool dates for sweetness
• 1 to 1 1/2 measuring cups of pure water

Prepare your muesli from ingredients above mixed and ready in a dish.

Blend nuts and water well, strain through a nut milk bag or sieve (optional), no need if using almond butter. Pour onto muesli and enjoy a real healthy meal with long-lasting energy.

For a more advanced (high energy) breakfast.

(From my mentor) The raw chef's breakfast

Russell's breakfast

• 1 mango diced
• 1 serving coconut yoghurt
• Topping a sprinkling of bee pollen

Coconut Yoghurt

• 2 cups young coconut
• 1 teaspoon Probiotics

Blend until smooth adding a drop of water if needed, place in a covered bowl and put in a dehydrator at 105F for 8 to 10 hours. Add a pinch of salt, a dash of lemon juice and honey (optional) to taste, chill until ready to use.

Or you could try Cacao Crispies

• 3 cups (500g) buckwheat sprouted (6 cups when sprouted)
• 3 apples chopped
• 1 cup pumpkin seeds soaked for 4 hours, roughly ground in a food processor
• 1 cup date paste*
• 1 cup cacao powder
• 3 tablespoons lemon juice
• 2 teaspoons vanilla extract
• 2 teaspoons cinnamon
• pinch ground cloves
• 1/2 teaspoon Himalayan salt

*For date paste, grind 1 cup soft dates with 1/2 cup orange juice into a paste.

Mix all ingredients by hand in a large bowl and sprinkle onto a dehydrator sheet. Dehydrate for 12 to 18 hours at 105*f (or until dry) Serve with Brazil nut milk topped with fresh berries.

Get many more Advanced Recipes by simply downloading The Raw Chef's - e-book recipes

For a midday superfood snack (only if needed)

A midday superfood snack - raw chocolate chips, pumpkin seeds, goji berries and chopped brazil nuts; a supersonic power-packed, nutrient rich snack.

Or you could of course just have some fruit and or a handful of almonds.

Lunchtime & evening meal ideas

Spanish Salad

Serves 1 - 2

For the salad:

• 100g tomatoes, diced
• 50g watercress
• 50g green jumbo olives
• 30g black olives
• 2 spring onions sliced
• 1 tablespoon capers

For dressing:

• 1 tablespoon olive oil
• teaspoon garlic zested
• 1/8 teaspoon paprika
• 1/8 teaspoon cumin

Stir up and enjoy, adding spices to a salad is a great way to add flavour to your life, spices are also very good for you.

More advanced salads:

These salads are designed by my good friend and mentor - UK's top raw food chef - Peter Pure.
Many more recipes in his new book "Lush Salads"

Sea Vegetables: Wakame, Arame, Kelp & Dulse.

Superfood plants from the sea
The sea contains all 92 minerals in balanced proportion to humans, Sea Vegetables are massively high in minerals, chlorophyll and iodine - the main mineral that thyroid hormones are made from. (When buying make sure they come from a clean water source).

What do you do with them?
Sea vegetables add a very salty element to any recipe, so make sure you use them sparingly, or balance the strong taste with sweet flavours like courgette noodles, carrot, red bell peppers and you could garnish with finely chopped spring onions.

Japanese dresing

• 2 tablespoons rice vinegar
• 2 tablespoons mirin
• 1 tablespoon white miso

Thai Crunchy Salad!

Serves 1 - 2

For the salad:

• cucumber, cut into thin strips
• 1 red bell pepper, cut into long strips
• 1 medium carrot, cut into thin strips
• 70g bean spouts
• 1 medium red onion, sliced and marinated
• 20 mint leaves, cut into thin strips
  

For red onion marinade:

• 2 tablespoons tamari
• 2 tablespoons olive oil
• 2 tablespoons maple syrup

For dressing:

• 1 tablespoon tamari
• 1 tablespoon lime juice
• 1 tablespoon agave
• 1 tablespoon lemon grass, sliced fine
• tablespoon red chilli, minced fine

Prepare by mixing all the salad and seafood's together and just enjoy the most nutritious meal ever.

Main meal dishes

Spicy raw nut burgers!

Ingredients:

• 1 cup Sunflower Seeds, rinse well
• 1/2 cup Walnuts, soak 20 min. then rinse well
• 1/2 medium sizes onion
• 1 teaspoon All Spice
• 1 teaspoon Cumin
• 1 teaspoon Cinnamon
• 1 or 2 garlic segments crushed
• 1 small piece ginger (or to taste)
• 1 Tablespoon Tamari (or to taste)
• 1/2 tsp himalayan Salt (or to taste)
• 1/2 cup Pine Nuts

Except for the pine nuts, combined all the ingredients in a food processor, adding the Pine nuts at the end and just mix in by hand.

Mould mixture into small burger shapes and place on Teflex Sheet in your Dehydrator, set at 135 for 3-4 hours, turn over removing Teflex Sheet. Dehydrate at 115 for up to an hour or until slightly crisp on out side and warm inside.

Serve with Sunflower "spaghetti" salad and olives to Surprise your family. You'll find this and many more recipes on our healthy eating blog.

Karen's Famous Raw Pizza

You'll need a dehydrator for this recipe (or you could try a low set oven with the door ajar). You can make this pizza in the evening ready for lunch the next day as long as you start dehydrating the base as early in the evening as possible. The base takes about 15 minutes to get together and about 8 -12 hours or more to dehydrate depending on how thick you make it and at what temperature you dehydrate it (115 deg F to 125 deg F is perfect). An hour before serving, get together your other ingredients and make the 'cheese', tomato sauce and chop the toppings.

Makes one 25cm /10 inch circular pizza (enough to cover a Paraflexx sheet in an Excalibur)

The Base

• 400g sprouted wheat (or gluten free sprouted buckwheat)
• 2 medium fresh tomatoes
• 1/2 a medium sized onion
• 6-8 sundried tomato halves (ideally pre-soaked)
• About 10 leaves of fresh basil
• Liberal shaking of Italian dried herbs mix
• 1 clove garlic
• 1/3 cup of olive oil

1. Place all ingredients in a food processor and process until a thick dough consistency is achieved. If the mixture feels quite dry, add more fresh tomato.

2. Pour into a large mixing bowl in order to finish mixing by hand and feel the texture of the mixture. Make sure all ingredients have been blended together well. If not, return to processor and repeat the process until satisfied.

3. Spread the mixture bit by bit onto a paraflexx sheet and gradually shape into a circle or square shape according to your preference. Use the palm of your hand to press the mixture out to the desired shape and size and thickness. A good thickness is approximately 3-4mm high.

4. Dehydrate at 95 - 110*F for approx. 4 hours (until top is nearly dry), then flip over and dehydrate again until other side is dried to desired degree. (Some prefer the base to be hard and crispy, but I prefer it to be semi-dry so that it is easy to cut and eat - a bit more bread-like).

The 'Cheese'

• 2 cups of raw macadamia nuts
• 2 cups of cashew nuts
• Juice of 1-2 lemons (depending on sweetness and amount of juice)
• 1 clove of garlic

1. Blend all ingredients thoroughly using either food processor or hand blender.

Tomato Sauce

• 4-6 tomatoes
• 10 sundried tomato halves
• 1 clove garlic
• Half a red bell pepper, chopped
• 1 teaspoon fresh ginger, chopped
• Handful of fresh basil leaves

1. Blend all ingredients thoroughly using food processor, hand blender or vita-mix.

Toppings Choose from:

• Fresh tomato slices
• Fresh bell pepper slices (red, orange, yellow)
• Fresh onion rings
• Black olive halves
• Basil leaves, finely chopped
• Italian seasoning (dried herbs)
• Chopped pineapple
• Broccoli florets, halved and marinated
• Mushrooms - either fresh, marinated in olive oil, garlic and lemon juice, or dehydrated after being marinated

How to make the pizza:

1. Spread the 'cheese' evenly over the top of the pizza base. Any left over 'cheese' can be spread on crackers, or crumbled into a salad. Alternatively you can mould it and shape it anyway you wish. One suggestion is to cut it into small cubes and spear top create the traditional cheese and pineapple party food.

2. Spoon the tomato sauce on top of the cheese topping and spread evenly until there is a good covering.

3. Top your pizza with your chosen ingredients. I usually begin with the tomato, then the onion rings, then bell pepper, then olives, then mushrooms, then fresh basil and finally sprinkle the whole pizza with the Italian seasoning. Occasionally I add pineapple or broccoli florets.

4. Serve either fresh as is, or put the whole pizza back in the dehydrator for a while until warmed through. Either way it is delicious!

5. Serve with a large green salad and extra tomatoes and onion rings.

For lots of healthy choice recipes download Karen Knowler's e-book. "New to raw foods", this book is very informative and great value with 50 recipes and lots of good knowledge for people looking to improve their health the natural way, through nutrition.

Not very hungry? Blend a nutritious Smoothie

Mango fruit surprise

Ingredients:

• 1 Mango (flesh only)
• 1 Apple cored
• 1/4 Pineapple
• 1 Banana
• 2 handfuls spinach or 1 cups green juice
• 1 Heaped tablespoon Coconut chips
• 1 tsp wheat grass powder or spirulina powder (optional)

Directions:

Place ingredients into blender and blend adding green juice or pure water to obtain desired consistency

Now you can have a raw sweet treat.

Banana Ice Cream

• As many bananas as required
  

This has got to be the most simple, healthy and delicious dessert to make. Simply freeze the required amount of bananas then run them through a twin gear juicer (with the homogeniser fitted). The frozen bananas will come out of the pulp outlet. Add raw chocolate sauce and hey presto! Try telling the kids it's not ice cream.

Raw Chocolate Sauce

• 1/2 cup maple syrup
• 1/2 cup raw cacao powder
• 1/4 to 1/2 cup coconut oil

1. Coconut oil is solid at room temperature, put the tub in warm water to melt.

2. Put maple syrup and coconut oil into blender first, adding the cacao powder last.
Blend until smooth.

Real raw ice cream

• 11/2 cups cashews
• 3 cups almond milk*
• 1/2 cup agave
• Pinch sea salt
• 1 - 2 vanilla pods (to taste)
• 1T lemon juice

Different flavours add:

Coconut

• 1/2c desiccated coconut
• 1/4c organic coconut oil/butter

Strawberry

• 2c Organic Strawberries

Mint Chocolate

• 1/2c chocolate (cacao) powder
• 1/3c mint leaves - to taste

Directions:

Blend all ingredients in high seed blender until completely smooth. Transfer to ice cream maker.

*Make Almond milk by blending 3c water with 1c almonds, staining off the pulp.

Have a Vibrant Supersonic Life!

So your lifestyle prevents you from going 100% raw?

We have a helpful Solution, for a convenient and inexpensive way to add good wholesome nutrition from fresh, raw fruits and vegetables into your diet every day…
Organic Fruits & Vegetables Superfoods

Back To Top

Copyright 2007 Supersonic Life | Privacy Policy | Disclaimer | This is an independent website for educational use only