Raw and Radiant Part II

Remember our previous post on our favourite vegan local enthusiasts, Francesca and Amy? Well, they’re back… by popular demand! Check out these simple, tasty recipes that will keep you satisfied through these cold winter months.

Amy’s Banana Bread:

Bananas are an important part of my life! I include them in my diet almost every single day. They provide numerous health benefits which help our body to thrive. Bananas help to combat depression due to their high levels of tryptophan which is converted to serotonin in our bodies and makes us feel happy all-the-time! It’s a great way for you to start your morning and to ensure you stay happy throughout the day.

I absolutely love this recipe, it’s incredible easy and I couldn’t believe it was refined sugar free, dairy free, oil free and can easily be made gluten free too. It’s the perfect snack to share with your friends since it caters to almost everyones needs!



3 cups oats (gluten free if necessary)
3 large very ripe bananas
1 full cup of dates
1 tbsp baking powder
1 tsp cinnamon
1/2 cup water

* The recipe above is the standard recipe. You can add any extra flavours to this that you desire, eg: an extra cup of walnuts or blueberries.


Add your oats to a food processor and mix until a flour is formed. Place the oats into a bowl while you prepare the other ingredients. Add the bananas, dates, baking powder, cinnamon and water to the food processor and blend for about 10 seconds. Now put the oats back into the mixture and blend until all the ingredients are well incorporated.

Place a sheet of wax paper in a loaf tin. Pour in your bread mixture. Bake at 200 C. for about 45 mins to an hour. Take it out and allow to cool. Serve with almond butte and sliced strawberries and bananas. You can also use a muffin tray to make smaller bite size versions.

* This recipe can be made using a high powered blender, food processor or mixed by hand.


Francesca’s Two Peas in a Pod Plate:

This plate is a match made in heaven, nutritionally speaking and taste-wise of course. The benefits of eating rice with legumes, such as lentils, are huge. Proteins are made up of 20 amino acids, most of which your body can make itself, but there are 9 that the body cannot manufacture, these you attain from food. Add some brown or wild rice to the mix and you will have an even more potent combo! Oh, and if you think you won’t get enough protein on a vegan diet, this meal covers all basis.



1 cup uncooked brown rice (jasmine rice works well too)
1/4 cup uncooked red lentils
1 sweet corn
1 cup broccoli
1/2 cup of chopped asparagus
A handful of baby spinach
1 tsp turmeric (optional, but a good addition if you have any form of inflammation)
Cos lettuce

* Get creative and feel free to add any other veggies you love, such as cauliflower, eggplant or brussel sprouts.

For the dip:

A generous handful of sun-dried tomatoes
A generous handful of cherry tomatoes
Juice of half a lemon
2-3 thin slices of a fresh red chilli
1 spring onion
4 basil leaves
1 tsp of mixed dried herbs (e.g: thyme, rosemary, basil, oregano, sage)
Water as needed
1 tbsp hemp seeds (optional)


Cook the rice with the turmeric until soft. Cook the lentils until soft. Steam the broccoli, corn and asparagus for about 8 minutes, add the spinach for the last 2 minutes or so. Add everything to a large bowl and mix.

For the dip:

Soak the sun-dried tomatoes for a few minutes. Add all ingredients to the blender and blend, blend, blend! For a smoother dip, add more water, and for a chunkier dip add less water. Pour over the bowl and serve with your lettuce cups (a.k.a. raw wraps).

Francesca’s Pow-Wow Smoothie:

This energising smoothie is packed with a healthy balance of carbs, protein and fats. Importantly, this smoothie contains a lot of iron and vitamin C. The presence of vitamin C is necessary for the body to sufficiently absorb iron.



4 fresh bananas
1 kiwi
1 tbsp ground flaxseed powder
2 cups baby spinach
4 cups coconut water


Blend the spinach with coconut water until there are no green chunks. Feel free to add extra coconut water/water as you go. Add in the rest of ingredients and blend until smooth. Drink up, my friends.

Wellness in the City

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