Caroline Fibaek - Raw Cakes

CAROLINE Fibk

Magic Healthy Cakes

Grub Street London

Published in 2014 by

Grub Street

4 Rainham Close

London SW11 6SS

Email:

Web: www.grubstreet.co.uk

Twitter: @grub_street

Copyright text and recipes Caroline Fibk 2010

Copyright photographs Ture Andersen

Copyright Danish edition Peoples Press 2010

Graphic design: Sofie Svare Fischer

Copyright this English language edition Grub Street 2014

Translation: Anne Marie Tremlett

A CIP catalogue entry for this book is available from the British Library.

ISBN 978-1-909808-16-4

eISBN 978-1-911621-48-5

Mobi ISBN 978-1-911621-48-5

All rights reserved. No part of this work may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publisher.

For all the cool women (and their men) who deserve lifes sweetness, filled with nutrition, vitamins and energy. And most important of all WITHOUT FEELING GUILTY!

Most people believe that living healthily means a life of self-denial. But a life without sugar, cakes, sweets and everything that your taste buds normally crave will make even the most fanatical health enthusiast give in to chocolate, cakes and similar decadence.

That is why I have written this book. The book is for you who hate diets, but love good food and want a healthy life with lots of indulgences. Healthy living is not only about diets and finger wagging. Healthy living is also about playing and loving life and your body.

The recipes in this book contain no sugar, gluten, dairy products, additives or animal fats. They are 100 % vegan, not heat treated, and they are all natural and full of flavour and nourishment. These cakes and desserts prove that you do not need to sacrifice flavour or style in order to be healthy.

And of course you do not need to be a raw foodie. The cakes in this book are perfect for childrens birthday parties, for nurseries that have banned sugar, for people with allergies or diabetes and of course for all of us who simply like cakes but dont want to slacken our demands for quality and health.

Most of the cakes in this book can be made with ordinary kitchen equipment, but you will probably come across a number of ingredients that perhaps you would not normally stock in your kitchen. In the next pages I will therefore explain a little bit more about the special ingredients I use for adding flavour, colour and texture to the cakes. At the back of the book you will also find a list of stockists in order that you may easily and quickly find your new ingredients.

Most people will be able to learn to live healthily, since we all know perfectly well that a carrot is healthier than an ice-cream cone with topping. The problem is to stay focused on your health goal also when life is against you and you just want to throw yourself on the sofa with the TV and a plate of cakes. That is what I call comfort cakes.

What you resist persists is my motto. Since the forbidden will somehow one way or another always be more alluring. Instead of banning temptations in your life, you should try to upgrade your (bad) habits. Find a healthier alternative and be prepared. Life is too short to feel guilty!

Raw food is about eating as naturally as possible. The theory is that in order to get a live body you have to fill it with live food.

Raw food is unprocessed food which is eaten raw or heated to a maximum of 42C and therefore maintains its optimum nutritional value. Raw food is fresh fruit and vegetables, seeds, nuts, sprouts, kernels, beans, algae, seaweed, vegetable oils, honey and super foods, and raw food is a fabulous way of adding to the body not only vitamins and minerals, but also enzymes, antioxidants and essential fats.

If you convert your diet to raw food you will quickly experience a sense of well being. Your skin will be more beautiful, you will have stronger nails and hair and your eyes will be clearer. You will lose excess kilos and you will get a better muscle tone while at the same time bad breath and body odour will disappear.

But you will also experience a psychological gain in the form of having more energy, more focus and better overview. You will experience that you are better able to concentrate, you will sleep better and your memory will improve. In other words you will have more joy, surplus and balance in your daily life.

No dietary supplement or ready made dishes can compare with the life force of fresh, raw fruit and vegetables; raw food is used in the treatment of a number of ailments, amongst others, allergy, eczema, skin problems, being overweight, diabetes, asthma, arthritis, hormonal imbalances, a weakened immune system and in some cases even cancer.

And then raw food is good for the environment. Growing vegetables and fruit trees is far more sustainable and much better for our planets eco systems than animal production, which has proven to be the bigger sinner, both when it comes to CO emission, use of water and energy, cutting down vital forests and de-mineralizing and destruction of the soil.

The cakes in this book are all prepared on the raw food principles, which for me is the supreme form of health. I hope you will enjoy the cakes as much as I have enjoyed creating them!

Caroline Fibk

Eat like you give a damn!

Most of the cakes can be made with ordinary kitchen equipment but some of them require a little extra equipment. Therefore you will find in front of every recipe a symbol for the equipment you will need in order that you may easily and quickly make a start.

List of symbols

	Blender
	Food processor
	Coffee grinder
	Dehydrator
	Grater
	Ice maker
	Spring forms, cake tins and cutters

BLENDER

It is important to have a good blender. I use a VitaMix the king of blenders. But cheaper ones will also do. The most important feature to look for in a blender is power (a VitaMixer has 2 hp) so it will be able to blend nuts and make them creamy. I use my VitaMixer for almost everything, both for chopping nuts really finely, blending dates for mash and to make nut cream.

FOOD PROCESSOR

Magimix is without a doubt the Rolls-Royce of food processors. It can grate, slice, chop, blend, pulse and pure. And unlike blenders a food processor does not need water to be able to operate. A food processor is particularly good for making cake bases. But it is not so well suited for making nut cream.