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.
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  • 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
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