Berry Bowl | Raederle's Raw Recipe

-

Berry Bowl

  • ½ cup oat groats, soaked overnight
  • ½ cup spinach, chard or kale (use spinach if you're new to raw foods)
  • ¼ cup frozen cranberries (optional, use less if you're sensitive to astringent/sour flavors)
  • ¼ cup frozen blueberries
  • ¼ cup frozen raspberries (optional)
  • 1 tablespoon fresh ginger, minced (adjust to your taste for ginger)
  • ½ cup dried apricots, soaked overnight
  • 3 tablespoons chia seeds
  • ½ teaspoon cinnamon (use more if you love cinnamon)
  • 2 pinches nutmeg (use more if you love nutmeg)
  • 1 apple or 1 pear (use two if using small apples)
  • ½ lemon, juiced (optional; preserves freshness and adds a tarter flavor)
  1. Rinse soaked oat groats with drinking water.
  2. Put soaked oat groats into your food processor with dried apricots.
  3. Blend until consistent, but chunky.
  4. Add Brussels sprouts and spices and blend for ten to thirty seconds.
  5. Add frozen berries and pulse seven times.
  6. Cut your apple or pear into pieces roughly and add to food processor.
  7. Juice one lemon over the food processor.
  8. Pulse six to sixteen times, aiming for pieces no larger than ½-inch on a side.
  9. Garnish with a few fresh berries. Mint leaves are also a pretty addition.
To learn about why I used chard, cranberries or ginger in this recipe, and why these ingredients are beneficial for detoxification, healing a damaged colon and boosting your supply of vitamin A, visit my Ingredient Glossary by clicking here.

Nutritional Information

The nutritional analysis below is based on one Berry Bowl consisting of the following ingredients. This is easily one of three to five meals. The percentages given in the nutritional analysis below are the RDA values.
Interested in a full week of recipes where each day is nutritionally complete? Help support my website and buy my nutritionally complete meal plans. Your body will thank you by being energetic!
  • ½ cup oat groats
  • ½ cup chard
  • ¼ cup frozen cranberries
  • ¼ cup frozen blueberries
  • ¼ cup frozen raspberries
  • 1 tablespoon fresh ginger
  • ½ cup dried apricots
  • 3 tablespoons chia seeds
  • ½ teaspoon cinnamon 
  • 2 pinches nutmeg
  • 1 apple
  • ½ lemon's juice
Calories: 748
Calories from fat: 19.1%
Calories from protein: 9.5%
A: 28%
C: 65%
E: 31%
K: 218% 		Protein: 20.8 g
Fat: 17.1 g
Water: 341 g
Fiber: 34.4 g 		Calcium: 30%
Iron: 48%
Magnesium: 97%
Manganese: 279%
B1: 72%
B2: 28%
B3: 45%
B5: 43%
B6: 27%
B9: 22% 		Phosphorus: 106%
Potassium: 35%
Selenium: 40%
Sodium: 4%
Zinc: 61% 		Omega-3: 615%
Omega-6: 362%
Enjoy and photograph your creations!!!
~ Raederle

Popular posts from this blog

Raederle’s Teeth Remineralizing Masterclass — DIY Cavity Repair!

-
Image
Do you prefer to learn from videos or from text? If you prefer video, click here for the video version of this masterclass. Refer back to this page for relevant links. Note that the video version breaks this page into seven lessons , and you need all of these for the best results. Teeth remineralization is complex! Raederle’s Teeth Remineralizing Masterclass This masterclass is filled with many people’s real life stories of how they healed their teeth, including my own story. If you’re ready to take control of your dental health and become empowered with the knowledge required to heal your teeth, you’re in the right place. This masterclass includes advice for omnivores, vegetarians and vegans. You don’t have to subscribe to any of these dietary choices specifically to succeed, but you will require more discipline as a vegan to get results because you will need to eat a lot of vegetables and cut out most seeds (especially grains, grain-like cereals such as ...
Read more

Vibe Logging: The Value in Tracking Emotions Through Time

-
Image
  For many years I tracked how I spent every minute of my time – and I learned fun facts about myself – over the course of three years of data my average time spent reading fictional novels per day was forty-four minutes. But eventually I stopped logging my time; I’d learned it added roughly twenty minutes to my shower to wash my hair, and that I didn’t feel happy with my relationship when we spent under two hours of quality time together per day. The experiment was a success, but the returns were diminishing. Then, seven years after the original time-logging project began, I had a new inspiration: vibe logging. The premise was that each day had a “vibe” to it – wistful, industrious, melancholy, frustrated, introspective – and that by keeping track of these vibes I’d learn something about how my mood shifted over the course of days, weeks, months, and – maybe, if I was ambitious enough – years. I’ve been “vibe logging” for four years now, and I can say this project has been an asto...
Read more

How much land does it take to feed one person?

-
Image
& Are we overpopulated? It is widely believed world is overpopulated. In this essay I will prove that to be false. This article will show much land it takes to feed a person within a model I am calling the “Phoenix Ecotopia.” Let's start with this somewhat humorous two minute video: For more food for thought concerning population expansion and food production, read Ishmael by Daniel Quinn . Table of Contents | Index Introduction | Top of the Page Space Per Person In Buffalo, NY Fitting Us Into 7.4 Trillion Square Feet Green Roofs Aquaponics | Garden Pool Biosphere Home Farming Sprout Rooms Permaculture Hydroponics Property Space Distribution Food Production Overview Food Miles & The 4-Hour Work Day Transportation Public Plazas, Parks & Train Stations Cob Construction | Architecture Modern Conveniences Walking Distances Sewage & Water Drainage Systems Trash & Landfills Water Efficiency Ecotopia Conclusions ...
Read more