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miMIC Cake: Raw Blueberry Pie Recipe (whole food vegan, oil-free)
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- čas přidán 4. 08. 2016
- On this episode of Healthytarian Living, host Evita Ochel (www.evitaochel.com) shares a recipe for raw blueberry pie, along with some tips and full demo.
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Section chapters of video topics include:
- Introduction (0:08)
- Raw crust ideas (1:45)
- Raw filling ideas (2:42)
- Nutrition characteristics (3:07)
- Tools required for the recipe(4:20)
- Ingredients required for recipe (4:45)
- Recipe demo and instructions (5:20)
- Storage tips (10:22)
- Conclusion (10:31)
Recipe characteristics:
* Whole food
* Plant-based (100% Vegan)
* Raw food
* Gluten free
* Grain free
* Wheat free
* Corn free
* Peanut free
* Refined sugar free
* Oil free
Featured ingredients used:
1. Organic raw almonds (amzn.to/2aBrb3z)
2. Organic coconut flour (amzn.to/2asQcbD)
3. Organic brown rice syrup (amzn.to/2aAhAEb)
4. Organic vanilla extract (amzn.to/2aHKLWs)
5. Organic coconut butter/manna (amzn.to/2asQEXh)
I love how clear, thorough and well-produced your videos are. Raw foods prepared with love are such a gift to our bodies and planet. I feel so grateful to have discovered your channel and this way of eating (almost 10 years ago now)!
It is such a pleasant experience to read your beautiful comment and feedback. Thank you so much for sharing your love and kindness with me :)
Your channel should have 1 billion subscribers
Wow, many thanks for your enthusiastic comment :)
I am eating some of the leftover filling from having just made this pie and it is totally one of the best things I have ever eaten in my life thank you so much❤️❤️❤️
You are so very welcome :) And yes, I am glad you discovered that too, where the filling is yummy enough to be eaten on its own like a "pudding" or used in other unique ways.
Yay, I've been missing your recipe demo videos! I'm going to make this on Friday to surprise my family. We love blueberries! I might try coating the spoon with oil to see if that helps with the brown rice syrup. I do that when I work with honey 😄 thanks for the great raw recipe!!!
You are so very welcome and thank you for your enthusiastic comment and feedback :) Wishing you and your family a delightful experience!
Hello Evita, your videos are simply amazing please make more..
Thank you so very much for your wonderful comment. It is so greatly appreciated and encouraging!!! And yes, more videos always on the horizon, though not as regularly as would be ideal, as it all comes down for me to balancing all of my creative work, between 2 youtube channels, writing, and teaching online and offline. Cheers!
This is great. Very clear and inspiring. Definitely going to try this! Thanks so much.
You are most welcome, and thank you for the nice feedback!
Excellent
Thank you so much 😀
oh my gosh that looks sooooooooooo delicious. Thank-you for sharing!
It so was :) Thanks for stopping by here!
I found my dessert for Thanksgiving! thank you!
Awesome to hear! My pleasure :)
Hi! Love your video. Can I use the coconut flesh from young Thai coconuts instead of the store bought coconut manna? Thank you much for all your recipes on CZcams, you are an excellent teacher and I enjoy watching and learning from you!! Thank you!!!! ❤️
Hi Maria, sorry for the late reply here, and thank you so much for the great feedback. The fresh coconut meat will not work in this case because you need something that will firm up the cake when chilled. The coconut butter is made from dried coconuts, which has the fat concentrated unlike the water-rich fresh coconut. This is why it is important to use the coconut butter or grind your own dried coconuts into a paste, in order to get this cake to set and maintain a solid shape. Otherwise, it will be more runny, like a pudding or smoothie.
Thank you ! Great video...educational.
You are most welcome, and thank you also for your feedback!
thank you .
My pleasure!
Great recipe.
Thanks so much for watching and sharing your comment!
Hi Evita! Thank you for the recipe. Do you have a suggestion for a substitute for the coconut ingredient? I don't use any coconut because of the cholesterol. Thank you!
Hi Tammy. Definitely, you can use soaked, raw cashews, instead. However, just to give you a bit more info, there is no cholesterol in plant foods, like coconut. And if you are concerned about coconut possibly raising your cholesterol, because it is high in saturated fat, this is not typically the problem in most people's diets. The number one reason for cholesterol problems are animal foods (meat, dairy, eggs) and secondly stress related to inflammation, whether it is lifestyle related or dietary from processed foods.
Coconut butter is whole coconut, not an extract like oil, and some whole coconut is just fine and even beneficial, as part of a healthy whole-food, plant-based diet.
Thanks for sharing. Can you offer more insight on the recommendation of soaking the almonds? I have been eating raw unsoaked nuts for years, and have never had any discernible issues digesting. In my mind, soaking nuts and discarding that liquid is like brewing tea but then discarding the tea... Is my thinking completely wrong?
You're very welcome. As for the soaking, most people can digest dry nuts and seeds just fine. More obvious effects are seen with beans, where bloating and gas are commonly reported. However, even with nuts and seeds, just because we seem to "feel fine" does not mean that we got the most or the best of that food.
All botanical "seeds", this includes nuts, grains and beans, when dry are in their dormant stage. This means nature has "locked them up" to survive until the right conditions present themselves (i.e. water) to initiate growth. The dry stage is like a defense mechanism, and why biochemically the seed changes between its dry and wet forms. Digestive inhibitors (i.e. phytic acid) are neutralized or transformed, while various nutrients and enzymes are unlocked for use. This means we benefit on many levels by consuming the wet vs the dry seed. There is also the aspect of the difference in "chi" content (i.e. life energy), which of course most literature won't touch, but that is something that becomes a priority for many, like me, on this journey as well.
So while eating some raw, dry nuts or seeds is fine, it is good to soak at least some of the time, if not most of the time, to improve the food's nutritional and health profile. Via soaking, we are basically working with nature's natural process. So even though there is some literature out there in favor of soaking, while others dismiss it, I always err on the side of nature's wisdom. Aside from known, beneficial biochemical changes, observing nature to eat the "living seed" rather than the "dormant seed" is also what makes most sense to me. For more info on soaking or sprouting, I wrote a whole guide here: www.evolvingwellness.com/post/understanding-sprouts-supreme-nutrition-life-energy
Finally, the leftover water from soaking a seed, nut, grain or bean should not be used, as it contains what we actually don't want to ingest. It is very different than making tea, and getting the leaf or herb to release its properties. Different plant parts, different nutrition profiles, and different functions. Hope that helps :)
Very helpful. Thank you as always!
Thank you for asking this! I just learned so much 😭🙏
Awesome recipe :-) Thanks for sharing :-)
You are so very welcome, and thank you for your lovely feedback :)
Awesome channel :) just found out and already subscribed. Any alternatives to almonds?
Thank you so much for your feedback :) Yes, you can sub cashews or even walnuts. And if there is a nut allergy, you can use sunflower seeds.
Thank you for another great video, Evita. Do you have any suggestions for anything to replace the coconut butter for a lower fat version?
My pleasure :) You can try blending raw cashews along with the blueberries. They are lower in fat, and about 1 cup should do well, and it will also provide the creaminess, along with more stability for the cake. You can also go to chia or flax seeds, but that will create more of a "gel-like" pie consistency.
However, in general, as I show on the nutrition per serving slide, there is actually little coconut butter per serving, roughly a tablespoon or less, and it is simply pureed whole coconut, which is a source of healthy fats. Also, when the overall diet is naturally low in fat, via whole, plant foods, treats like this can be a welcome addition.
Hope that helps :)
+Healthytarian Thank you for those suggestions, Evita, I will give them a try. I really appreciate your channel and am always happy when I see that you have uploaded a new video.
why not using dates instead of processed rice syrup?
You can definitely use dates and blend them with the blueberries. You don't even have to use the brown rice syrup that I mention, and just enjoy the pure fruit flavor alone. In other such cake versions, I recommend using bananas: www.healthytarian.com/post/how-to-make-creamy-vegan-cakes
This was just one example because blueberries are not that sweet so most people will want to add a sweeter food of some sort that they are comfortable with.
Hello thank you for the wonderful recipe. So do we have to have coconut butter not coconut oil?
You are very welcome, Samera. And yes, that is correct. Coconut butter and coconut oil are two completely different things. You must have coconut butter for this, which is just dried coconut pureed to make a paste, or else you need something like raw, soaked cashews blended well with the filling. This kind of ingredient is important for the right texture and consistency to hold the fruit cake together.
@@Healthytarian ok i made the pie i think i didnt put enough coconut butter i taste more of the juiciness of the blueberries are we suppose to taste it as a creamy filling?
I am not sure how you made it, Samera, as it is hard to know what you mean by "juiciness" of the blueberries. The food processor that you would use to blend all of the filling ingredients will make a creamy mixture, but if the cake does not hold well, then yes, definitely you may need some more coconut butter. Be sure to use the coconut butter in its soft, melted form and use fresh, not frozen blueberries. It should be a "light" tasting cake and not a heavy or oily cake.
I made this with frozen blueberries. I did nuke in the microwave slightly. Next time I will add some sweetener to the berries. It needs some...
Thanks for sharing your experience.
Hi Evita - I want to make this pie but I am concerned as I have eczema and have heard that nightshade are in fact inflammatory for many people with skin conditions. Is this the case for blueberries? If so, what recommendations would you have?
Hi Nicole. It always saddens me when I hear that people are told to remove healthy, wholesome plant foods, when they are almost never the problem, unless there is a specific allergy to one, and even then, the root of the problem rests elsewhere. I have worked with people with eczema and have personally found that the problem and solution is not within the nightshade family of plants, but with the overall diet and stress levels in their lives. For eczema for example, the first things to remove would be all dairy and highly allergenic foods like eggs, seafood, soy, and wheat. Next, it is essential to work on the acid-alkaline balance (www.evitaochel.com/post/acid-alkaline-food-guide), as any condition indicates a high level of acidity/toxicity within the body, and thus requires that we bring in more fresh fruits and vegetables, and especially leafy greens. Finally, on a mental/emotional level, eczema is connected to anxiety, lack of self-confidence and various personal insecurities. Working with and all of these physical, mental and emotional areas is the holistic solution, and the first place I recommend starting for the most effective results.
As for blueberries, they are not a true nightshade plant, though there is a lot of confusion shared around online. And as it goes for all plants within this family, the properties they have are helpful more so than harmful, but when our bodies are out of balance, it seems like everything disturbs them further. But if you do still have any concerns about eating blueberries, you can make the pie with other fruits, like the bananas, strawberries or mangos as I mention in the video :)
Just discovered your channel and this lovely recipe did you by any chance match your purple tanks with the blueberry color 🙂!? Can coconut butter be replaced with coconut oil?
Thank you for your nice feedback. I think the top choice was just a fluke. As for coconut butter, no, it absolutely cannot be replaced with coconut oil, as these two are completely different foods. Coconut butter is a WHOLE natural plant food with all of its nutrients intact, whereas coconut oil is an ISOLATED unnatural plant food with all of its nutrients stripped away, except for the fat. In addition, the two foods act very different in recipes and their properties. The oil is plainly put "oily" and would ruin this cake or anything else like it. The coconut butter is soft and rich in texture and provides just the right flavor and hardness for such cakes.
❤❤❤
Thank you for watching :)
This looks really good. However, I do not have a food processor and can't afford buying one. Is there another way of mixing all the ingredients?
Thanks Lilly. If you have a blender you can try mixing the ingredients that way. However, do consider that you can pick up a food processor for cheap second-hand, either at thrift stores, or garage sales, or in classified buy and sell ads.
@@Healthytarian, thank you. A food processor is on my wish list.
For the crust you mentioned would fresh coconut meat combined with the soaked almonds work?
That would most likely make it too "wet / moist". I would only recommend dried coconut or coconut flour with soaked almonds. Otherwise, to use fresh coconut meat, it would be better to use dry almonds, but since they benefit so much from being soaked, you would either have to re-dehydrate the soaked almonds or avoid the fresh coconut.
Makes sense. Thanks!
You can use organic maple syrup or sorghum has mire fiber...coconut butter? Why not coconut oil?
Hi Barbara, coconut butter is a whole food (blended whole coconut). Coconut oil on the other hand is a processed extract of the food. The first has all the right nutrients intact, the second does not. What I studied, what I teach, what I live, and what Healthytarian is all about is optimal eating via whole, plant foods, as this is what has been proven to be most optimal for our health.
In addition, coconut oil can make your cake or similar treats oily. The coconut butter is also what is needed to harden the cake and provide the right texture, so it is not interchangeable with maple syrup or sorghum. It is not being used as a sweetener. If you want to swap the coconut butter for something else, then you will need to use a nut like soaked raw cashews or macadamia nuts. Cheers!
Recipe? ❤
The recipe is all described and explained in the video, as there are various modifications you can make depending on what ingredients you have available. Please review the video and the video description where I put time stamps so you can quickly and easily jump to the ingredients or whatever other section may be of interest to you.
It’s a little too much coconut butter, half a jar is enormous, I usually use about 2 - 3 tablespoons is more then enough.
Thanks for sharing, Gabriel. If that amount works for you and gets the cake to set appropriately that is great to hear.
Is coconut butter considered raw and not oil? One of your visuals mentioned that the recipe contains no oil.
Hi Stephanie. Coconut butter is a whole food, it is basically the coconut meat pureed into a "cream" that is solid at lower temps and turns into a spreadable substance at warmer temps. It contains all of the coconut's healthy fat, carbohydrates, protein, vitamins and minerals. Coconut oil is an isolated food, which only provides an extract (the fat) of the whole food. So yes, the recipe is oil-free.
With regards to "raw" almost all coconut butter and coconut oil is processed with some degree of heat, though raw versions of both can be found.
OK thanks!
Interesting! Thank you. I am still learning so I appreciate the insight. :)
when I pick out one sliced piece of the pie from the pie dish, the crust breaks down! any tips? :)
That definitely sounds like the crust is too dry. It needs to be sticky in order to hold well together. The way to overcome this is as follows:
- Check the dates that you are using; dry date varieties or old dates that are dry will not produce enough of the stickiness that is needed.
- If you are using fresh, plump dates, check if you are using enough of them. You can always add in a little extra as needed to make a stickier crust.
- Check if you are processing the crust long enough. The longer you let your food processor run, the more the natural oils in the nuts will be released and the better the dates will be broken down, and the better everything will mix together.
- Do a finger test before you put the crust in the dish and pack it down. I cannot recall if I show this in the video, but it just means to squeeze a little of the crust in your fingers when you think you finished processing it to see if it sticks and holds well enough to your liking.
- If all else fails, you can always add a tablespoon or two of water to the crust as you process it to make it stick better.
Other than that, be sure to chill the cake well :)
@@Healthytarian thank you so much for spend time on replying so completely with details 😍😍😍🙌 I will try that🤗❤
You are very welcome :)
Okay I think you should really do recipe videos and then do health videos but you're giving a lot of information before the recipe that is not what the title said
This is my style of videos, Lisa. The intention is to provide a comprehensive understanding of the food and recipe one is eating for those who appreciate such info.
Ah yes. Soaked almonds. I love hydrogen-cyanide in my diet. Lol jk. that's bitter almonds. DO NOT CONFUSE THE TWO.
Thanks for watching.
That makeup is messing with you, uh? :D
Better without it in my opinion.
So I've heard ;) Thank you, and I appreciate your feedback too.