Drinks & Smoothies (7)

Drinks & Smoothies

Wild Berry Superfood Smoothie

Petra Denk by

Back from the summer break - with new Superfood smoothie recipes and soon new cookbook :-)!

Hi girls and boys out there! I didn't post anything for quite a while. Well, I just needed a time out for reflection and regenerating myself... And I had I very good reason for this: Because the things around me have overturned downright recently.

First of all: I really work hard on my first cookbook, which will be released in September 2017 by the publisher Löwenzahn Verlag. With my own photos and recipes! Topic is of course raw food and Super Food - what else ?! You can imagine that I was pretty excited having found a publishing company as a partner for my first cookbook ...! I would also not miss to mention here my three very important cooperation partners for this project: Schubert Stone gave me beautiful stone slabs for my Food photos and Biohof Adamah provided me with organic fruits and organic vegetables and the natural food store Staudigl in downtown Vienna supplies me with high quality nuts, oils & other important raw food ingredients. With so much support I just have to create the very "best of RAW & SUPERFOOD" recipes .

In order to try a lot of raw food dishes by myself we have changed our nutrition: We eat fully raw on weekdays and on weekends just everything else we might want. At the moment everything is inspiring to me: What I eat in a restaurant or at friends, what I read in magazines and books, or discover on the Internet .... I often combine traditional dishes with modern raw food or make raw versions out of international recipes. Most of all these new recipes for the cookbook are of course top secret by now...

Therefore I have a small substitute for you - a Wild Berry Superfood Smoothie! I've just photographed and drunk immediately, because it's really delicious! Moreover, it is also very filling and quite a good breakfast replacement.

 TIP: If you put the smoothie for about 3 hours in the refrigerator, it solidifies and can be eaten like a yogurt and tastes like a super fruity berriy yogurt! :-)

Wild Berry Superfood Smoothie

175 grams of mixed berries (blueberries, blackberries, raspberries)
1 heaped tablespoon acai berry powder
1 ripe banana
1 tablespoon grated coconut
250ml coconut milk
1 teaspoon lime juice (or lemon)
5 ice cubes

Put all ingredients in the blender to make a creamy smoothie mix and enjoy!



Petra Denk by

Chia & Blueberries: A real Instafoodie drink: breakfast and smoothie in one!

Since I post on Instagram every day - you can follow me under @bestofrawandsuperfood - I have some difficulties with my german language. I tell you this because I'm afraid that my written style may gradually get worse  ... On the one hand it's because I am posting in English on Instagram where the communication is fast, short and simple.  But the great thing is: You get immediate feedback, likes, comments - from people all around the world. And I suspect, that most of the traffic stays within the platform - people mostly ask after the recipe, although there is a link to the blog. So why do I make all this effort? Because you can get into real dialogues with you users on IG, and that's really nice. But I still don't know what this short and simple style will do to my writing style - in the long term..

Recommended book: "Superfood Smoothies" by Milan Hartmann


Well anyway, I present to you today, a book called "Superfood Smoothies", where I found this great Smoothie: Blueberry-Chia-Smoothie. The combination of Chia and blueberries is great! I have only pimped it up a little bit with acai powder, agave syrup and lemon juice. Best enjoyed ice-cold, then the smoothie tastes really refreshing! I highly recommend the book by Milan Hartmann. You can find a nice illustrated collection of Superfood smoothies from around the world - and a lot of information about superfood. Hartmann studies nutritional science and has started at the age of 15, to mix himself Superfood drinks. My recommendation: Buy the book, read it, mix the drinks by yourselve and enjoy!

Eure, Petra Elisabeth
Chia-Blueberry Smoothie

1.5 EL chia seeds (overnight or at least 1/2 hour in 100 ml of water to soak)
100 ml of water
125 gram blueberries (fresh or frozen)
1-2 tbsp agave syrup
2 tbsp acai powder
1/2 lemon (juice squeeze)

 Super Food Facts: Chia contains twice as much protein as other seeds or grains and their calcium content exceeds the milk fivefold.

Mix all ingredients in a blender at the highest level to a smoothie - enjoy iced!


Raw Cuisine Drinks are quite refreshing

Petra Denk by

We have tested it: A chilled fresh ginger drink can absolutely replace other evening drinks like beer or wine. Conclusion: So much flavour does not need alcohol!

In this really hot summer we sometimes felt a strong demand for a cool drink in the evening. A cold beer would be perfect we thought, but of course this is not a permanent solution for every night. We therefore sought inspiration at a vegetarian restaurant around the corner (http://harvest-bistrot.at/) and tried the non-alcoholic drinks from their menu-card. We ordered a ginger beer and a wonderful pomegranate juice. Since the juice is easily produced by a juicer, we dealt with the production of ginger beer. The term "beer" here of course is misleading because it’s alcohol-free. Anyway, after an about 2-week test series we had accomplished quite a decent drink that since then often has been mixed. But before you try this delicious drink, which is incidentally ready to drink in 3 to 5 minutes, I still have a couple of Super Food Facts for you what fresh ginger can do for your health.

Ginger drink (quantity sufficient for 4 drinks)

Juice Concentrate:
4 cm fresh ginger root, cut into large pieces
1 lemon, freshly squeezed
2 sprigs fresh mint
5 tablespoons of honey
0.25 L water

Ginger Super Food Facts: The Miracle root helps against a whole series of complaints - especially vomiting and nausea, cough, gastrointestinal symptoms - even migraine and rheumatic complaints should thus be alleviated. In addition, the root that is quite popular in Ayurveda is also a good supplier of vitamin C, magnesium, iron, calcium, potassium and sodium.

Mix the ingredients for the juice concentrate in a blender at the highest level, let the concentrate draw 1-2 minutes, then strain through a tea strainer. Mix the juice concentrate in the ratio 1: 2 or 1: 3 depending on the desired intensity with water, ice cubes and a sprig of mint to and enjoy.


Kombucha - the drinkable pet for “Raw Foodies”

Petra Denk by

Our absolute standard drink from our own production: Kombucha with ice and fresh mint.

The Kombucha fungus lives like a small pet with us. Every two weeks it gets fresh tea and sugar (alternative sweeteners unfortunately don't work well in this case, but the Sugar is converted by the fungus and is therefore much less sweet) and we consume the harvested 3 liters almost always because the drink has become to our nightly Standard-drink.
I discovered the drink called "Raw Mochito" for the first time in a cookbook of Mimi Kirk. The story behind this drink is, that we had heard from friends that the main ingredient, the Kombucha mushroom, can provoke miracles – it should bind toxins and even cure diseases like rheumatism. Since the drink that this fungus produces in combination with black or green tea and sugar, is very tasty, my interest was aroused quickly and I ordered such a fungus via Internet. The miracle effect is according to Wikipedia, not scientifically proven. Undeniable, however, is that Kombucha contains a number of B vitamins, including B1, B6, B12, and vitamin C, D and K. The taste is in my opinion a mixture of Ginger Ale and iced tea. You can buy Kombucha in the store (then the fungi of course are not alive), or you can grow it in a large glass jar, like we do. Conclusion: I can not say whether the Kombucha is truly a miracle fungus or not, but the drink tastes wonderfully refreshing and makes you feel good – and usually we always drink another glas :-).

Kombucha drink or "Raw Mochito" (quantity for 1 drink)

Inspired by Mimi Kirk

  • Half glass of Kombucha
  • Half glass of soda water
  • Fresh peppermint
  • Ice cubes

Short guide to grow Kombucha by yourself (for 3 liters):
Rinse the fungus with lukewarm water, then pour the supplied liquid over it and add about 3 liters of cooled black tea (tea: per liter 8 grams of tea; Sugar: 90-100 grams per liter) into a large glass or ceramic bowl. Seal it clamps or an adhesive tape. Store it 6 to 14 days in a warm place and do not move the bowl. You can harvest the drink after at least 6 days. Do not forget to keep about 10 percent of the liquid for the next culture. Important: Rinse lukewarm after each harvest and also the glas bowl.


Almond milk: homemade or store bought?

Petra Denk by

My test series proves that homemade almond milk isn’t cheaper, but it’s a great enhancement in taste and freshness!    

I have been experimenting with plant based milks for about one year, because our youngest daughter doesn’t tolerate cows’ milk. Due to lack of time I tried the store bought alternatives - oat milk, rice milk and almond milk – anything that was available and cheap. Conclusion: The products taste quite OK, but they are much more expensive than cow's milk. And that's also the reason why I decided to start my own test series. Because in our current five-member household (Chilean guest daughter included) we need lots of liters of this precious plant milk. Besides, I was curious about the taste of the original pure plant milk, without additives and any industrial production process.

My number one testing-candidate is the almond milk – the store bought ones were mostly very expensive and not very tasty – either with sugar additives or quite tasteless. So I got really surprised when I tried my first homemade almond milk. It tasted so fresh and delicious, that I drank it all at once. I added half a teaspoon of agave because this stresses the almond flavour a bit more. You can also get a sensational milkshake if you mix it with bananas or other fruits. You can also use frozen fruits (like peeled bananas), because the result is wonderfully refreshing and almost like an ice frappe.

However, there is no price difference between store bought and homemade almond milk, you may save a maximum of a few cents. Unfortunately I didn’t find a good shopping resource for almonds. The homemade almond milk is spoilt after 2 days - so best either consume it immediately or put it  into the freezer.

I will continue my test series with plant based milk – I’m planning to make cereal milk within one of the next weeks. So you can look forward to that!

Small supplement in terms of plant milk: A reader pointed out to me that her doctor has advised her of soy milk, because this endangers the health. I didn’t find a good source to prove this assumption, only repeatedly the statement that one should consume soy milk in moderation. There is a lot of speculation about that soy may cause cancer and allergy and could have adverse hormonal effects, which is so far not scientifically established. As I don’t want to demonize any food on this blog here, I would want you to form your own opinion about this – and if you are still in doubt, drink almond milk J - like me. You can find some pros and contras for the consuming of soy milk here: http://www.everydayhealth.com/diet-nutrition/the-truth-about-soy.aspx


Almond Milk

  • 1 cup almonds (soaked in water overnight and strained)
  • 3 cups water
  • 1 teaspoon agave syrup


Mix the almonds with water at the highest level in the blender. Filter the liquid through a sieve and then through a clean kitchen towel.


Variations for milkshakes:

1 banana or 1-2 handful of strawberries, raspberries or other fruit (preferably frozen) with the almond milk in blender mix until you get a creamy milkshake.


The power of green juice!

Petra Denk by

Give it a try: water and freshly squeezed fruit and vegetables provide energy and make you want more healthy food!

There is a connection between what we drink and the food we eat. “Well, of course”, you might say. But I mean this in a different way – based on observations on my 3 year old daughter. Whenever she drinks juice from the supermarket I notice this: she has less or no desire for fruits and vegetables but a strong demand for  cakes or sweets and is also behaving pretty rough and grumpy ... If I, however, always give her water instead of juice, the picture changes: After the first protests the demand for sweets stops and she eats her normal meal - including the tomatoe salad which she would barely taste of under other circumstances. If she drinks water instead of fruit juices from the supermarket she even drinks green smoothies sometimes or at least tries a few sips of them. Why does this work? No idea, but it does. It is also interesting that my daughter likes to drink the fresh juice, but not in huge quantities, as it is the case with the purchased juice. And I feel also better myself whenever I drink water and squeezed fruit and vegetable juices now and then, which gives a real energy boost. As an interesting side effects I notice that I develop a great appetite for fresh fruit and vegetables after drinking green smoothies for a couple of days. With a  classic green smoothie you can also replace  a full meal, because it is not only extremely rich in vitamins and nutrients, but also saturates very pleasant.

Creamy "Green Smoothie"

1 banana
1 handful of fresh baby spinach or rocket salad
1 apple
4 dates (optional, if you want to sweeten)
5-10 cashews (optional - for the creaminess)
0.25 liters of water

Liberate the apple from the core and cut it into large pieces, then mix it with banana, dates, cashews and water in a blender. Gradually add the fresh spinach until the smoothie is really nice and creamy.
Tip: This basic recipe can be varied endlessly. You can replace the apple with all the possible types of fruits that you might like – for example: figs, blueberries, strawberries, mango ... You can also replace the spinach with all sorts of lettuce or or other eatable green leaves such as arugula or dandelion which, however, might taste slightly bitter and may not be as useful as a green smoothie for beginners.


My almost weekly before / after experiment ...

Petra Denk by

... looks like this: pear and celery juice, carrot juice and beetroot juice

These three juices cheer me up, even if I have previously felt extremely tired. The refreshing effect is probably based on the fact that liquid fruits and vegetables can be well absorbed by the digestive tract. However, three days in a row starting with one of these juices in the day and I feel fit as a fiddle.
Then why don’t I make this experiment permanently to feel refreshed every day? No idea. It must have something to do with my inner couch potato. It’s especially hard to fight against it when it’s cold and dark outside. Sometimes I get up a little later and have no time to cut carrots, sometimes I have forgotten to buy the carrots – these are all bad excuses, as you might mention.  Do you have to fight your inner couch potato very often? Well, if not, you are lucky. I’m permanently involved in small struggles against drinking too much coffee or eating too much white bread or pastries.  
Anyway I’m fiercely determined  to enter into the struggle against laziness and weakness. So I buy all kinds of fruits and vegetables  for my 3-days diet. Thus the word “diet” is  misleading in this case, because I’m not abstaining from something. I’m only adding  these three juices to my daily nutrition. By the way, they all three taste really delicious! So there is no waiver necessary to perform this experiment. And the reward at the end of this little task looks like this: You feel fitter and definitely less tired than before. And the positive side effect could also be that you might lose weight after a while, because the refreshing effect makes you want more of it, so pizzas and burgers maybe won’t attract you like before at the end of the experiment…
 And here are my three favorite juices:

Pears, celery and lime drink

  • 2 large ripe pears
  • ½ lime
  • 2 stalks of celery
  • 0.1 liters of water

    Cut pears and celery into pieces and extract the juice with a juice extractor, add the juice of half a lime and mix it. Tip: If the lime shell is untreated, you can add the lime to the extractor, which is a good producer of antioxidants.  



  • 4 large carrots
  • 2 oranges
  • 2 basil branches
  • 0.1 litre of water
  • ½ tsp extra virgin rapeseed oil (or other neutral tasting, cold-pressed oil)
  • 1 pinch of cinnamon

    Cut carrots into pieces, peel oranges, both juiced along with the basil, then add water, oil and a pinch of cinnamon and stir.


Beetroot and parsley juice

  • 3-4 branches fresh parsley
  • 2 apples
  • 1 raw (!) beet
  • 0.1 litres of water
  • ½ teaspoon extra virgin rapeseed oil
  • 1 pinch nutmeg

    Extract the juice of apples, beetroot and parsley, add water, oil and nutmeg and stir. Tip: If available you can also extract the leaves of the beet or keep them to mix it in a salad - these are extremely rich in vitamins and very tasty.

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