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Penni Shelton’s Raw Chili Rellenos with Mole Sauce & Mango Chipotle Salsa

Easy Healthy Meals Dehydrator Recipes
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It is DAY 7 of Raw Food Recipes with Excalibur, and I am just tickled piggy pink to share the phenomenal Penni Shelton with you. If you don't know this wonderful lady, get ready to be acquainted with one of the most beloved and generous people in the raw foods community.

I first met this raven-haired RAWkstar beauty and ball of fire during Ani Phyo's raw food class at Matthew Kenny OKC. She was sitting next to me, and we spent the entire class laughing and eating our way through the rawlicious treats on offer. Penni had so much passion, energy, wit, and good humour as she photographed and documented every single moment of the class so that she could share it with her online community, Raw Food Rehab, that I decided on the spot that "I had to know her!" Her warmth, compassion and vibrancy intoxicated and electrified me, and we have kept in touch ever since. 

So who is Penni Shelton? Penni fell in love with the vibrancy and healing power of raw and living food over seven years ago, after reading Carol Alt's first book, EATING IN THE RAW. Penni's long-standing health symptoms (life-long Irritable Bowel Syndrome, chronic fatigue, skin problems, etc.) began to virtually disappear within days. Her new appreciation for real, whole, ripe and organic food brought forth a beautiful fresh perspective on the culinary world. But the food was simply the catalyst that opened the door to an exciting journey of learning, growing, healing and sharing.

Penni's story of life transformation was first published in Carol Alt‘s second book, THE RAW 50, and has since been shared in numerous publications, online interviews, journals and websites. Penni herself has gone on to become a health and lifestyle writer, and has authored of a number of books, including RAW FOOD CLEANSE (Ulysses Press 2010) and numerous digital books like RAW FOR THE HOLIDAYS and REAL JUICE DAILY that are available from her fabulous raw blog, Real Food Tulsa. She also runs the digital book publishing company, RFR Press.

Penni is the founder and director of the international virtual holistic retreat centre and web community, Raw Food Rehab. If you are a raw foodist, are interested in live foods, or just want to connect with cool, interesting, health-conscious and mindful people, you will LOVE this site. I am a proud RFR member, along with almost 15,000 other happy people. Penni has created a hub of support, shared experiences and inspiration. There are fantastic forums, groups, photo boards and videos you can participate in and learn from.  

Penni calls herself a "real food passionista" (which I LOVE) and is a true "social architect". Her passion is fueled by connecting others and building a sense of community for health conscious raw food enthusiasts around the globe. In addition to facilitating what is quickly becoming the foremost raw community site in the world, she is also a movie producer, spreading the whole foods message with movies such as Average Joe on the Raw. She is always searching for exciting, cutting-edge people, places, and projects to share with her community at Raw Food Rehab and beyond. 

Penni is also a talented cook and recipe developer, and these raw vegan chili rellenos are an example of her uncooking skills. All I can say is YUMMO! If I have an hour to live, I might just spend it swimming in a vat of what I call her "holy mole sauce!" Hey, the mango chipotle salsa will do me on a dessert island too! The stuffed peppers will do me any day of the week and twice on Sundays too. This dish is an explosion of colours and flavours that is dressed to impress. 

Penni, thankyou for so graciously participating in this event, and promoting it with such gusto and enthusiasm.
I am so grateful to know you. Your passion and generosity of spirit continues to astound and nurture me.  I just adore you. 

Learn more about Penni Shelton at Real Food Tulsa and join Raw Food Rehab
Follow Penni on Facebook, Twitter, and Pinterest

Penni Shelton’s Raw Chili Rellenos with Mole Sauce & Mango Chipotle Salsa

  • For the Chili Rellenos:
  • 2 red bell peppers
  • ½ cup pumpkin seeds (soaked for 30 minutes)
  • ½ cup sunflower seeds (soaked for 30 minutes)
  • 1 carrot, finely diced
  • ½ jalapeno, seeded & minced
  • 1 tsp oregano
  • ½ tsp freshly cracked pepper
  • 1 Tbsp coconut aminos (wheat-free nama shoyu or wheat-free tamari)
  • 1 tsp ground cumin
  • 1 pinch cayenne pepper
  • 1 Tbsp cold pressed extra virgin olive oil
  • ¼ cup water, for blending
  1. Cut each pepper into four sections. Try to keep the stem on if possible, and remove the seeds and membranes.
  2. Rub the peppers with a bit of olive oil and place in an Exaclibur dehydrator at 115 degrees F for 2 hours, or a pre-heated and turned off oven to soften, if desired.
  3. Drain the soaked pumpkin and sunflower seeds and add them along with the rest of the stuffing ingredients to your Blender.
  4. Add additional water if necessary while processing, being careful not to allow the mixture to become too thin. Texture should be similar to seed cheese. Taste and adjust the seasonings.
  5. Spoon the stuffing into the peppers. Smooth the tops with a rubber spatula or the back of the spoon.
  6. These can be served as is, or dehydrated for up to 8 hours at 115 degrees F. Serve topped with Mole Sauce.
  • For the Mole Sauce:
  • 1 Tbsp raw cacao powder
  • 1 Tbsp pumpkin seeds
  • 1 Tbsp golden flax seeds
  • 1 tsp oregano
  • 1 tsp cumin seeds
  • 1 tsp coriander
  • 1 red bell pepper
  • 1 tsp chopped jalapeno, (or more if you like heat)
  • 1 tsp raw honey or raw agave nectar
  • 1 Tbsp coconut aminos (wheat-free nama shoyu, or wheat-free tamari)
  1. Grind the pumpkin seeds, flax seeds and cumin seeds in a coffee grinderor Blender.
  2. Add this powder along with all other ingredients to the blender and process until smooth.
  3. Pour or drizzle the Mole sauce over the Chili Rellenos and serve with for the Corn & Mango Chipotle Salsa.
  • For the Corn & Mango Chipotle Salsa:
  • 1 mango, diced
  • 1 ear of corn
  • 1/3 cup cherry tomatoes, chopped
  • ¼ cup fresh cilantro, chopped
  • 1 Tbsp scallion, finely chopped
  • 1 lime, juiced
  • ½ tsp chipotle powder 
  • Generous pinch of Celtic sea salt
  1. Cut the kernels off the corn, and combine with the rest of the ingredients in a bowl. Stir.
  2. Allow to sit for at least 15 minutes for the flavours to marry.

Learn more about Penni Shelton at Real Food Tulsa and join Raw Food Rehab
Follow Penni on Facebook, Twitter, and Pinterest

Tip: the best way to clean your blender

After blending up something sticky, gooey or smelly, just place a few drops of soap in the carriage with some warm water and blend on high until all of the congealed food slips away from the blades and sides. Then repeat this process. Then rinse with water and presto! Clean carriage. 
If you have smells or stains repeat this process with some bicarbonate of soda or lemon juice and water. 
Check out the video on A No Hassle Way To Clean Your Blender that I did as part of the Chow Tips Series.

I have also heard so many things about Penni Shelton because I’ve been health conscious lately and want to cook vegan meals at home. Are there any other suggestions you can give to make vegan meals taste really delicious?


I love experimenting with my raw food and these are a few tricks that can make the difference while creating your own recipes. For instance, if you want a consistency (raw soup, a dressing, a sauce, a dessert) to be smooth and thicker, just add avocado. It acts as a “binding” food and adds great nutritional value.

If you want to create something that “sticks” together, you can use flax seed flour (just blend flax seeds into a powder) or Chia seeds (soak one part in 4 to 5 parts of pure water for 10 minutes to get a binding “gel”) and add this to your pizza crusts, falafels, no meat balls, raw bread,... To give your raw cheese dressings a flavor of cheese, add a bit of onion and a clove of fresh garlic.

The other thing to create ravishing recipes, is adding lots of fresh herbs or/and spices that refer to the spirit of your meal: Italian or French or Asian… adjust the types of herbs to the country you want to “taste.” Be a “painter” when you make your food… play with colors (all different antioxidants) shapes and textures. The rest is feeling, your imagination, a lot of tasting and enjoying the process. Good luck! Marie-Claire - Ravishing Raw

Thanks for all of these wonderful tips!

Lot of fresh herbs, sea salt, olive oil, and lemon juice for me!

This looks incredible luscious Penni! Right on time because I am just longing to make something totally different on this cold, rainy summer-day in Belgium :-)


Marie-Claire, this is SOOO good.
I can’t wait to hear what you think :)

Looks like a wonderful recipe…I cannot wait to try!!! Thanks for bringing around :)


This is SOOO good! Can’t wait to hear what you think :)

WOW!! Tess - I am speechless (which never happens) after reading that fabulous post you have written about me. *blushing*

You are a wee angel among us and I look forward to the time when we can get together again!  Now that you’re living in the states, we can make that happen!

I hope everyone will enjoy this recipe, as I made it recently at a raw food class for about 30 people and there were NO leftovers : )

Love & Blessings to all & come visit us at
xoxo - Penni


Oh….it is all true….and well deserved.
Yes! I can’t wait to spend more time with you. You are such an inspiration to me! Thanks again for your incredible support of this event. I really appreciate it.

This looks wonderful.  I love Penni Shelton she is amazing.  I love red bell peppers too so this just looks and sounds yummy.  =D


Yes! Isn’t Penni just AMAZING. I adore her.
Don’t miss out on making this recipe. It is absolutely delicious :)

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