Raw Southwestern Guacamole

Today I am delighted to present a guest post from one Mr. Chris Duncan, which looks pretty tasty to me:

My wife and I are Americans from Arizona who moved to Edinburgh, Scotland for university. We are organic vegetarians and over the last few months we have been slowly (sooo slowly) trying to transition to only eating raw foods, so I decided to finally start writing down my ideas and sharing them with friends and, now, the Internet. Real Foods UK is my main source for info on the raw diet.


  • 3 large ripe avocadoes
  • ¼ small red onion, finely diced
  • 1 tomato, finely diced
  • Juice from 1 large lime
  • 1 tbsp chopped, fresh coriander/cilantro
  • 1 tbsp cold-pressed Raw Extra Virgin Olive Oil
  • 1/8 tbsp ground white pepper
  • Optional- 2tbsp garlic powder; a few drops of Chalula or Sriracha hot sauce


First, dice your tomato and onion and give your coriander/cilantro a chop (I like to stick with a rough chop on the greens because I’m both lazy and prefer a more intense flavour). Let the tomato, onion, and coriander/cilantro sit over to the side together so that they get a chance to breathe and have their juices mix.

Next, half the avocadoes by cutting length-wise from top to bottom. De-stone the avocadoes. Using a spoon, scoop out the flesh into a bowl. After all three avocadoes are in the bowl, mash and mix the flesh with the diced tomato, onion, and coriander/cilantro until you reach the desired consistency (I tend to leave mine a bit rougher so that it is easier to scoop up with chips).

Lightly mix in Olive Oil, lime juice, and (if desired) pepper and garlic powder. I am from the Arizona, so I will often throw in a few shakes of hot sauce also.

Give everything one final mix until desired consistency is reached and then enjoy with your favourite type of dipping chip or, to be fancy, some oven baked bread or crackers.

Note: The key is the ripe-ness of the avocadoes. Here in the UK I often have trouble finding fresh or ripe-enough avoes. It may require visiting a few different shops to find just the right set or even leaving them to sit on a windowsill in the sun for 20-ish minutes before starting in order to make sure that the flesh is at an ambient temperature and soft enough to be easily manipulated.



Cucumber avocado soup

Try out this delicious cold soup from Hello Natural – perfect after a workout or as a quick lunch or dinner. The water content of cucumbers and the circulation-boosting powers of cayenne make this soup even better for the skin.


  • 2 large cucumbers
  • 1 avocado
  • 1 lime, juiced
  • 1 teaspoon sea salt
  • 3/4 teaspoon ground cumin
  • Dash of cayenne
  • Fresh cilantro, minced


avocado-cucumber-soupBlend the cucumbers, avocado, lime juice, sea salt and cumin. Add a dash of cayenne and garnish with fresh cilantro. Serve immediately.


Quinoa spring rolls with cashew dipping sauce

Ohh, this recipe from The Minimalist Baker is right up my alley. My version was not as plate perfect as shown in their pic, but trust me, it was delish! I usually cook my quinoa, but you can sprout yours, and also substitute the cashew butter for another raw nut butter, of course. Their recipe calls for chili sauce, but I just minced some garlic and put in fresh chilis.



  • 1 cup red or white quinoa, thoroughly rinsed
  • 1 tbsp raw soy sauce or Braggs aminos
  • 1/2 lime, juiced


  • 10 spring roll papers, pieces of sturdy greens, or lettuce boats/cups
  • 1 cup each julienned cucumber, carrot and red pepper
  • 1 cup fresh herbs (cilantro + mint)


  • 1/2 cup cashew butter (if unsalted, add additional soy sauce)
  • 2 tbsp raw soy sauce
  • 3/4 tsp chili garlic sauce
  • 2 tbsp sweetener (i.e. maple syrup, agave, brown sugar, or honey if not vegan)
  • 1/2 lime, juiced
  • Hot water to thin


Quinoa-Spring-Rolls-with-Cashew-Dipping-Sauce-springrollsStart by preparing quinoa. Heat a small saucepan over medium heat. Once hot, add 1 tbsp oil and quinoa and quick toast for 2-3 minutes. Then add 2 cups water, bring to a low boil, then reduce heat to low and cover. Cook for 15-20 minutes, or until all liquid is absorbed and it’s light and fluffy in texture. Of course, you can use raw quinoa spouts to keep it all raw.

Prep vegetables and herbs and set aside. Prepare cashew butter sauce by adding all sauce ingredients except water to a small mixing bowl and whisk to combine. Add enough hot water to thin until a pourable sauce is achieved. Adjust flavors as needed. To add more flavor to the quinoa, add 1 Tbsp soy sauce + 1/2 lime, juiced and toss to coat. Set aside.

To assemble spring rolls, pour very hot water into a shallow dish or skillet and immerse rice paper to soften for about 10-15 seconds. Transfer to a damp cutting board or similar surface and gently spread out into a circle. It may take a little practice, so don’t feel bad if your first few attempts fail! If you want to keep the whole thing raw, forgo the rice paper and try giant leaves of some variety.

To the bottom third of the wrapper add a generous spoonful of quinoa, and layer carrots, bell peppers, cucumber, and fresh herbs on top (see photo). Gently fold over once, tuck in edges, and continue rolling until seam is sealed.

Place seam-side down on a serving platter and cover with damp warm towel to keep fresh. Repeat until all fillings are used up – about 8-10 spring rolls total. Serve with cashew butter sauce and any other sauce you choose to make. Leftovers store well individually wrapped in plastic wrap, though best when fresh.


Sprout Salad

This delicious recipe by Yotam Ottolenghi will definitely help bring the body back into balance!


  • 1½ tbsp cumin seeds
  • 450g mixed sprouts (mung beans, chickpeas, aduki beans, lentils, etc)
  • 1 daikon (around 300g), peeled and thinly sliced
  • 2 large carrots, peeled and thinly sliced
  • 20g parsley leaves, roughly chopped
  • 10g coriander leaves, roughly chopped
  • 2 garlic cloves, crushed
  • 3 tbsp sunflower oil
  • 2 tbsp rapeseed oil
  • 2 tbsp white-wine vinegar
  • 2 tbsp cider vinegar
  • 1 tsp salt
  • 300g baby plum tomatoes, cut in half lengthways
  • 80g baby spinach leaves
  • Black pepper


Sprout-saladIn a small frying pan, toast the cumin on high heat for a minute or two, shaking the pan to move the seeds around as you do so, until they give off their aroma and begin to pop. Transfer to a mortar, and crush with a pestle until powdery. (Of course, you can opt to bypass this step if preferred and use pre-crushed cumin, but roasting will indeed bring out the aroma!)

Put the sprouts, daikon and carrot in a large bowl. Add the herbs, garlic, oils, vinegars, cumin, salt and some black pepper. Stir, taste and adjust the seasoning as necessary. Add the tomatoes and spinach, toss gently and serve.

Note: Personally, I half the amount of oil used.



Sweet Curry Noodles

OK curry fans, here is a sweet and spicy low-fat raw vegan curry noodle recipe by Kristina Carrillo-Bucaram. It’s fresh, savoury, rich, and nutritious and is so filled with flavour it will have your tastebuds bursting with delight!


  • 3-5 large zucchinis (depending on how much you want)
  • 3-4 small navel oranges
  • 1-2 cups of orange/red cherry tomatoes
  • 2 tbps ~ 1/2 cup of raw, unhulled sesame seeds
  • fresh herbs of basil, sage, and rosemary
  • 1 tbps tumeric
  • 1 tbps curry powder
  • pinch of cumin


currynoodlesSpiralize your noodles (you’ll need a spiralizer for this). Then blend the rest of the ingredients in a high speed blender like a Vitamix or a Blendtec until completely smooth and creamy. Pour the sweet curry sauce over your noodles and mix well. Enjoy!