|
Vegan Recipes carefully selected for promoting health and happiness!
All Legumes can be sprouted first and then cooked for a more alkalizing dish! click on the dishes below to go directly to the recipe all recipes are vegan *** most recipes are gluten free |
|
_______________________________________________________
SPROUTED LENTIL VEGGIE BURGERS
2 cups sprouted green lentils or red lentils soaked overnight
1 cooked sweet potato, mashed
2 tbsp butter or coconut oil
3 tbsp ground flax
2 cloves garlic
1 tsp salt
1 tsp pepper
1 tsp turmeric (optional)
1. Before making this recipe make sure you’ve sprouted the red lentils about 3 days prior.
2. Cook the sweet potatoes by steaming them or by cooking in a 400° oven. Remove the skin and mash.
3. In a food processor combine ingredients and mix.
4. Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes.
5. Serve with avocado, tomatoe or your other favorite toppings!
adapted from http://healyeatsreal.com/sprouted-lentil-veggie-burger/
______________________________________________________________________________
1 cooked sweet potato, mashed
2 tbsp butter or coconut oil
3 tbsp ground flax
2 cloves garlic
1 tsp salt
1 tsp pepper
1 tsp turmeric (optional)
1. Before making this recipe make sure you’ve sprouted the red lentils about 3 days prior.
2. Cook the sweet potatoes by steaming them or by cooking in a 400° oven. Remove the skin and mash.
3. In a food processor combine ingredients and mix.
4. Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes.
5. Serve with avocado, tomatoe or your other favorite toppings!
adapted from http://healyeatsreal.com/sprouted-lentil-veggie-burger/
______________________________________________________________________________
CREAMED KALE
Method:
Heat broth in a large skillet over medium heat. Add chopped onion and cook until softened, 5 to 7 minutes. Transfer to a blender or food processor, add soymilk, cashews, nutritional yeast, onion powder, miso, nutmeg and chile flakes and purée until smooth.
Transfer blended mixture back to the skillet and bring to a simmer over medium heat. Stir in kale and continue to cook, tossing often until kale is just tender, about 5 minutes.
Nutritional Info: Per Serving:140 calories (60 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 90mg sodium, 16g carbohydrate (3g dietary fiber, 3g sugar), 9g protein
- 1/2 cup low-sodium vegetable broth
- 1 white onion, finely chopped
- 1 cup unsweetened plain soymilk or other nondairy beverage
- 1/4 cup raw cashews
- 2 tablespoons nutritional yeast (optional)
- 1 teaspoon onion powder
- 1 teaspoon mellow white miso
- Pinch grated nutmeg
- Pinch crushed red chile flakes
- 4 cups chopped kale or other dark, leafy green
Method:
Heat broth in a large skillet over medium heat. Add chopped onion and cook until softened, 5 to 7 minutes. Transfer to a blender or food processor, add soymilk, cashews, nutritional yeast, onion powder, miso, nutmeg and chile flakes and purée until smooth.
Transfer blended mixture back to the skillet and bring to a simmer over medium heat. Stir in kale and continue to cook, tossing often until kale is just tender, about 5 minutes.
Nutritional Info: Per Serving:140 calories (60 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 90mg sodium, 16g carbohydrate (3g dietary fiber, 3g sugar), 9g protein
_____________________________________________________________________________
CASHEW BECHAMEL SAUCE
CASHEW BECHAMEL SAUCE
- 2 cups cashews
- 3 T miso – use dark for a richer flavor, white or chickpea miso for a sweeter, cheesier flavor
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- 1 1/2 cups boiling water
- optional – 1 tsp porcini powder, and/or 1 T nutritional yeast
- Place everything in a blender and blend until smooth.
- Adjust seasonings – add water to thin if needed.
keeps for 4-6 days in the fridge, can be frozen.
remember – whenever blending anything hot, make sure to pulse a few times to let the steam out, before going full blast
the cashews can be soaked for an hour or so ahead of time to make blending easier.
______________________________________________________________________________
VEGAN BECHAMEL SAUCE
Heat oil in pan
Stir in flour and whisk around with fork for 1-2 minutes over low heat.
Remove from heat. Add heated liquid and stir briskly until smooth
Return pan to heat, add seasonings. Bring almost to a boil and then turn to low and simmer until thickened.
http://www.unbeatenpathtours.com/recipe-blog/the-vegan-answer-for-meaty-cheesy-pizza-people
VEGAN BECHAMEL SAUCE
- 1 TBSP oil
- 2 TBSP brown rice flower (or any flour you choose - whole wheat, Garbanzo, Barley or whatever)
- 1 cup of heated water, broth or almond milk (I used a low salt vegetable stock)
- Seasonings: can be a large pinch/dash of sea salt, miso or soy
- Dash of nutmeg
Heat oil in pan
Stir in flour and whisk around with fork for 1-2 minutes over low heat.
Remove from heat. Add heated liquid and stir briskly until smooth
Return pan to heat, add seasonings. Bring almost to a boil and then turn to low and simmer until thickened.
http://www.unbeatenpathtours.com/recipe-blog/the-vegan-answer-for-meaty-cheesy-pizza-people
___________________________________________________________________________
RAW AVOCADO SOUP
1 whole, ripe avocado
2 cloves garlic
3 tablespoons soy sauce
1 teaspoon fresh lemon juice
1 cup parsley
1 medium tomato
1 tablespoon of olive oil
Warm water (approx. 1 cup)
Sea salt to taste
1 finely diced cucmber and 1/4 onion (optional for garnish)
Directions
1.Peel the avocado and remove the pit. Place this fresh avocado in a blender with the garlic, soy sauce, and lemon juice, and olive oil. Blend, adding small amounts of warm water until the consistency is that of thick soup.
2. Add tomato and parsley and pulse until they are chunky but not completely blended (approximately 20 seconds)
3. Sliver or finely chop the cucumber and/or onion and scatter atop the soup as a garnish.
For a change, you could substitute fresh orange juice for water and a pinch of cayenne pepper for a sweet and spicy citrus avocado soup.
RAW AVOCADO SOUP
1 whole, ripe avocado
2 cloves garlic
3 tablespoons soy sauce
1 teaspoon fresh lemon juice
1 cup parsley
1 medium tomato
1 tablespoon of olive oil
Warm water (approx. 1 cup)
Sea salt to taste
1 finely diced cucmber and 1/4 onion (optional for garnish)
Directions
1.Peel the avocado and remove the pit. Place this fresh avocado in a blender with the garlic, soy sauce, and lemon juice, and olive oil. Blend, adding small amounts of warm water until the consistency is that of thick soup.
2. Add tomato and parsley and pulse until they are chunky but not completely blended (approximately 20 seconds)
3. Sliver or finely chop the cucumber and/or onion and scatter atop the soup as a garnish.
For a change, you could substitute fresh orange juice for water and a pinch of cayenne pepper for a sweet and spicy citrus avocado soup.
_________________________________________________________________
PORTOBELLO MUSHROOM BAKE
1/2 cup almonds
1/4 cup extra-virgin olive oil
1/4 cup Bragg's Liquid Aminos or soy sauce
1/4 to 1/2 cup water
2 Tablespoons balsamic vinegar (optional)
3 cloves garlic, roughly chopped
1 teaspoon dried rosemary or thyme
1 teaspoon dried oregano
4 large Portobello mushrooms, stems removed
4-6 sun dried tomatoes
1/2 medium onion, sliced (optional)
1. Preheat oven to 350 degrees F.
2. In a Vitamix blender or food processor, blend the almonds until powdered. Add oil, Braggs or soy sauce, water, vinegar (optional), garlic, rosemary or thyme and oregano, sun dried tomatoes and blend until well combined.
3. In a large baking dish, place the mushrooms upside down and top with onions. Pour sauce over the top and bake for 20-25 minutes.
Serves: 4
Per Serving: 347 Calories; 30g Fat (70.3% calories)
PORTOBELLO MUSHROOM BAKE
1/2 cup almonds
1/4 cup extra-virgin olive oil
1/4 cup Bragg's Liquid Aminos or soy sauce
1/4 to 1/2 cup water
2 Tablespoons balsamic vinegar (optional)
3 cloves garlic, roughly chopped
1 teaspoon dried rosemary or thyme
1 teaspoon dried oregano
4 large Portobello mushrooms, stems removed
4-6 sun dried tomatoes
1/2 medium onion, sliced (optional)
1. Preheat oven to 350 degrees F.
2. In a Vitamix blender or food processor, blend the almonds until powdered. Add oil, Braggs or soy sauce, water, vinegar (optional), garlic, rosemary or thyme and oregano, sun dried tomatoes and blend until well combined.
3. In a large baking dish, place the mushrooms upside down and top with onions. Pour sauce over the top and bake for 20-25 minutes.
Serves: 4
Per Serving: 347 Calories; 30g Fat (70.3% calories)
_________________________________________________________________
ROASTED PARSNIP AND JERUSALEM ARTICHOKE SOUP
3 large parsnips (about 1 1/2 pounds), peeled and cut into large pieces
Olive oil
1/2-pound Jerusalem artichokes (about 5)
Juice of 1/2 lemon
2 medium shallots, chopped
2 garlic cloves, chopped
1/2 cup dry white wine such as chardonnay
2 tablespoons chopped fresh thyme
3 cups Vegetable Stock
Sea salt and freshly ground black pepper
1/4 cup chopped toasted hazelnuts or hazelnut oil (optional)
Directions
1. Preheat the oven to 400F. Line a baking sheet with parchment paper.
2. Drizzle the parsnip pieces with olive oil and salt and pepper. Place the parsnips on the baking sheet.
Roast in the oven for 45 minutes, until soft and lightly browned. Transfer the parsnips to a large sauce
pan or stock pot, or slow cooker.
3. While the parsnips are roasting, peel and dice the Jerusalem artichokes. Place the pieces in a bowl
of cold water with the lemon juice to keep them artichokes from turning dark.
4. Place a small sauté pan over medium-high heat. Lightly coat the bottom of the pan with olive oil.
Sauté the shallots until they are slightly browned and soft. Add the garlic and cook for 2 minutes
more. Add the wine to the pan and cook the mixture for 3 minutes. Add the wine-shallot mixture to
the saucepan or slow cooker with the parsnips. Drain the Jerusalem artichoke pieces and add them to
the saucepan or slow cooker. Add the thyme and vegetable stock to the mixture.
6. Simmer for 1 hour or cook on HIGH in the slow cooker for 3 hours until the Jerusalem artichokes
and parsnips are very soft.
7. Puree the soup in batches or with an immersion blender until the soup is very creamy. Season with
salt and pepper.
8. Ladle the soup into bowls and garnish with chopped toasted hazelnuts and a drizzle of toasted
hazelnut oil.
ROASTED PARSNIP AND JERUSALEM ARTICHOKE SOUP
3 large parsnips (about 1 1/2 pounds), peeled and cut into large pieces
Olive oil
1/2-pound Jerusalem artichokes (about 5)
Juice of 1/2 lemon
2 medium shallots, chopped
2 garlic cloves, chopped
1/2 cup dry white wine such as chardonnay
2 tablespoons chopped fresh thyme
3 cups Vegetable Stock
Sea salt and freshly ground black pepper
1/4 cup chopped toasted hazelnuts or hazelnut oil (optional)
Directions
1. Preheat the oven to 400F. Line a baking sheet with parchment paper.
2. Drizzle the parsnip pieces with olive oil and salt and pepper. Place the parsnips on the baking sheet.
Roast in the oven for 45 minutes, until soft and lightly browned. Transfer the parsnips to a large sauce
pan or stock pot, or slow cooker.
3. While the parsnips are roasting, peel and dice the Jerusalem artichokes. Place the pieces in a bowl
of cold water with the lemon juice to keep them artichokes from turning dark.
4. Place a small sauté pan over medium-high heat. Lightly coat the bottom of the pan with olive oil.
Sauté the shallots until they are slightly browned and soft. Add the garlic and cook for 2 minutes
more. Add the wine to the pan and cook the mixture for 3 minutes. Add the wine-shallot mixture to
the saucepan or slow cooker with the parsnips. Drain the Jerusalem artichoke pieces and add them to
the saucepan or slow cooker. Add the thyme and vegetable stock to the mixture.
6. Simmer for 1 hour or cook on HIGH in the slow cooker for 3 hours until the Jerusalem artichokes
and parsnips are very soft.
7. Puree the soup in batches or with an immersion blender until the soup is very creamy. Season with
salt and pepper.
8. Ladle the soup into bowls and garnish with chopped toasted hazelnuts and a drizzle of toasted
hazelnut oil.
_________________________________________________________________
CARROT CREAM SOUP
Add all ingredients except nuts and simmer for 20 minutes or until the vegetables are tender.
Puree the soup in a blender or food processor with the nuts in a blender until smooth.
CARROT CREAM SOUP
- 1 onion, chopped
- 1 zuchini, chopped
- 2 cloves garlic
- 12 carrots, sliced
- 1 potato, diced
- 4 cups vegetable broth
- 1 cup soy milk
- salt and pepper to taste
- dash of nutmeg
- 1 tsp ginger
- 1/4 tsp dried rosemary
- 1/4 cup raw almonds
- 1/4 cup raw cashews
Add all ingredients except nuts and simmer for 20 minutes or until the vegetables are tender.
Puree the soup in a blender or food processor with the nuts in a blender until smooth.
SIMPLE AND VITAL CURRIED VEGETABLE SOUP
Fill the pot with chopped veggies and two thirds full with water.
Add 1-3 tablespoons of curry powder and 1-2 tablespoons of organic vegetable soup powder.
Bring to a boil and then turn flame to low and lightly steam the veggies of choice so they still have some crunch.
Put in blender with desired amount of coconut milk (usually 1-2 cups) and blend.
Recommended veggies:
Cauliflower, zuchini, leeks, beet greens, kale, and onion.
Fill the pot with chopped veggies and two thirds full with water.
Add 1-3 tablespoons of curry powder and 1-2 tablespoons of organic vegetable soup powder.
Bring to a boil and then turn flame to low and lightly steam the veggies of choice so they still have some crunch.
Put in blender with desired amount of coconut milk (usually 1-2 cups) and blend.
Recommended veggies:
Cauliflower, zuchini, leeks, beet greens, kale, and onion.
_________________________________________________________________
TOFU PIZZA SLICES
2 blocks firm tofu
1 jar unsalted tomato sauce or homeade tomato sauce
Slice the tofu into very thin, flat slices and lay over thin wire reack. Pour or spoon sauce on each slice and bake.
TOFU PIZZA SLICES
2 blocks firm tofu
1 jar unsalted tomato sauce or homeade tomato sauce
Slice the tofu into very thin, flat slices and lay over thin wire reack. Pour or spoon sauce on each slice and bake.
_________________________________________________________________
HUMMUS
Ingredients:
1 3/4 cups dry chick peas or sprouted chick peas for a more alkalizing dish
1 teaspoon baking soda
3 cloves garlic, minced
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
1/3 cup tahina paste (ground sesame seeds)
juice of 1 lemon
olive oil
fresh parsley
Directions
1. Put water, soda and beans in a large pot. Soak overnight. After this proceed to cooking in step 2 or first sprout the chickpeas before cooking
2. Cover the pot, bring to a boil, simmer for 45 minutes or until the beans are soft (for even softer beans use a pressure cooker).
3. Drain. Reserve a bit of the cooking liquid. Reserve a few whole beans.
4. Put the beans, garlic, salt, pepper, paprika, tahina paste and lemon juice in a food processor. Grind until smooth. If the hummus is too thick and dry, add a bit of the cooking liquid.
5. Put hummus in a closed food container, and refrigerate.
from http://kosherfood.about.com/od/kosherappetizerrecipes/r/hummus.html
HUMMUS
Ingredients:
1 3/4 cups dry chick peas or sprouted chick peas for a more alkalizing dish
1 teaspoon baking soda
3 cloves garlic, minced
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
1/3 cup tahina paste (ground sesame seeds)
juice of 1 lemon
olive oil
fresh parsley
Directions
1. Put water, soda and beans in a large pot. Soak overnight. After this proceed to cooking in step 2 or first sprout the chickpeas before cooking
2. Cover the pot, bring to a boil, simmer for 45 minutes or until the beans are soft (for even softer beans use a pressure cooker).
3. Drain. Reserve a bit of the cooking liquid. Reserve a few whole beans.
4. Put the beans, garlic, salt, pepper, paprika, tahina paste and lemon juice in a food processor. Grind until smooth. If the hummus is too thick and dry, add a bit of the cooking liquid.
5. Put hummus in a closed food container, and refrigerate.
from http://kosherfood.about.com/od/kosherappetizerrecipes/r/hummus.html
______________________________________________________________________________
EASY CURRIED CHICK PEAS
Ingredients:
2 onion, chopped
3 tbsp olive oil
1/2-1 cup coconut milk
4 cups cooked chickpeas (or frozen, or sprouted and then cooked)
2 tsp curry powder
1 tsp coriander powder or turmeric
1 tsp cumin
1 tbsp curry paste
4 diced tomatoes
optional: other vegetables such as sweet potato, white potato, peas, cauliflower, spinach
Directions:
Saute the spices and curry past in the olive oil for 1 minute, add the onions and saute for 5 minutes adding a little water if it gets too dry. Add remaining ingredients and stir to combine well. Cover, and allow to cook for 10 minutes (or longer if other optional vegetables are added), stirring occasionally, until heated through.
EASY CURRIED CHICK PEAS
Ingredients:
2 onion, chopped
3 tbsp olive oil
1/2-1 cup coconut milk
4 cups cooked chickpeas (or frozen, or sprouted and then cooked)
2 tsp curry powder
1 tsp coriander powder or turmeric
1 tsp cumin
1 tbsp curry paste
4 diced tomatoes
optional: other vegetables such as sweet potato, white potato, peas, cauliflower, spinach
Directions:
Saute the spices and curry past in the olive oil for 1 minute, add the onions and saute for 5 minutes adding a little water if it gets too dry. Add remaining ingredients and stir to combine well. Cover, and allow to cook for 10 minutes (or longer if other optional vegetables are added), stirring occasionally, until heated through.
______________________________________________________________________________
SPROUTED LENTIL CURRY
2 cups lentils
1 onion
1 bunch corriander
2 heaping tablespoons curry poweder
1 can coconut milk
salt to taste
Soak lentils overnight and then sprout overnight. In a saucepan on a low flame add olive oil and curry powder until it starts to sizzle. Add chopped onions and sautee for 5 minutes or until soft. Add chopped cilantro and saute for 1-2 more minutes. Add coconut milk sprouted lentils and salt. Mix well and cover. Let cook on a low/medium flame for 5-10 minutes. edit.
SPROUTED LENTIL CURRY
2 cups lentils
1 onion
1 bunch corriander
2 heaping tablespoons curry poweder
1 can coconut milk
salt to taste
Soak lentils overnight and then sprout overnight. In a saucepan on a low flame add olive oil and curry powder until it starts to sizzle. Add chopped onions and sautee for 5 minutes or until soft. Add chopped cilantro and saute for 1-2 more minutes. Add coconut milk sprouted lentils and salt. Mix well and cover. Let cook on a low/medium flame for 5-10 minutes. edit.
______________________________________________________________________________
LENTIL LOAF
Ingredients:
1 cup brown lentils sprouted or regular
1/2 cup bulgar
Gluten Free Option: 1/2 cup short grain brown rice
3 cups unsalted vegetable stock OR 3 c. water + 2 vegan vegetable bouillon cubes
1 Tbsp olive oil
1 - 2 cloves garlic, peeled and minced
1 Tbsp fresh ginger, peeled and minced
1 small carrot, peeled and grated
1 stalk celery, diced
1/2 cup minced red bell pepper
1 tsp gr coriander
1 tsp paprika
1/2 tsp ground rosemary
1/2 tsp thyme
2 Tbsp unsalted tomato paste
1 Tbsp tamari soy sauce or Braggs liquid aminos
1 cup fresh bread crumbs: tear 4 slices stale whole wheat bread into chunks, and whiz in a blender to make crumbs
Gluten Free Option: Use gluten free bread instead of wheat bread
Black pepper
Directions:
from http://www.savvyvegetarian.com/vegetarian-recipes/lentil-loaf.php
LENTIL LOAF
Ingredients:
1 cup brown lentils sprouted or regular
1/2 cup bulgar
Gluten Free Option: 1/2 cup short grain brown rice
3 cups unsalted vegetable stock OR 3 c. water + 2 vegan vegetable bouillon cubes
1 Tbsp olive oil
1 - 2 cloves garlic, peeled and minced
1 Tbsp fresh ginger, peeled and minced
1 small carrot, peeled and grated
1 stalk celery, diced
1/2 cup minced red bell pepper
1 tsp gr coriander
1 tsp paprika
1/2 tsp ground rosemary
1/2 tsp thyme
2 Tbsp unsalted tomato paste
1 Tbsp tamari soy sauce or Braggs liquid aminos
1 cup fresh bread crumbs: tear 4 slices stale whole wheat bread into chunks, and whiz in a blender to make crumbs
Gluten Free Option: Use gluten free bread instead of wheat bread
Black pepper
Directions:
- Cover the lentils in boiling water and let soak for one hour
- Drain lentils
- Bring lentils and bulgar (or short grain brown rice) to a boil in the vegetable stock, reduce to a simmer and cook uncovered for 30 minutes, stirring occasionally, until the liquid is absorbed. The lentils and bulgar should be the consistency of thick porridge at this point, with the lentils and bulgar quite soft. If not, add a bit more water and continue cooking
- Meanwhile, sauté the garlic and all the vegetables in the olive oil
- Preheat oven to 350 degrees F
- Add the lentils and bulgar or rice, breadcrumbs, tomato paste, and tamari or Braggs to the sautéed vegetable. The mixture should be sticky and pliable, a bit like muffin batter, not doughy or stiff. If it seems too stiff or dry, add a bit more tomato paste or a Tbsp of oil or tahini.
- Add salt and pepper to taste
- Cook for 5 - 10 minutes, stirring, until the mixture is quite thick. Skip this step if the mixture seems quite thick already
- Press mixture into the oiled loaf pan, and bake uncovered at 350 degrees for 45 minutes
- Serve with Cashew Gravy or Chickpea Gravy
from http://www.savvyvegetarian.com/vegetarian-recipes/lentil-loaf.php
______________________________________________________________________________
LENTIL QUINOA CASSEROLE
Ingredients:
1 Tbsp olive oil
2 medium carrots, sliced in half lengthwise, then slice thin crosswise
2 celery stalks, trimmed and sliced thin
1/4 head green cabbage, halved lengthwise, then 1/4 inch slices
1 medium zucchini, cut in 1 inch cubes
1/2 tsp smoked paprika
1 tsp gr. coriander seed
1/2 tsp gr. fennel seed
1/2 tsp dried thyme leaf
1/2 tsp rubbed sage leaf
1 tsp dried marjoram leaf
1 cup dry quinoa
2 cups unsalted vegetable broth or water
1 Tbsp Braggs liquid aminos or soy sauce
1 tsp liquid smoke
1/4 tsp salt
2 cups cooked lentils (sprouted or regular), drained
1/4 cup chopped parsley
1/2 can coconut milk
Fresh ground black pepper to taste
Optional: Dairy or non-dairy cheese shreds or thin slices
Optional: Juice of 1 lime
Directions:
from http://www.savvyvegetarian.com/vegetarian-recipes/lentil-quinoa-vegetable-casserole.php
into the pot (tomatoes, beans, spices, etc.). Bring to a boil. Reduce heat and simmer for 30 min or longer as needed.
LENTIL QUINOA CASSEROLE
Ingredients:
1 Tbsp olive oil
2 medium carrots, sliced in half lengthwise, then slice thin crosswise
2 celery stalks, trimmed and sliced thin
1/4 head green cabbage, halved lengthwise, then 1/4 inch slices
1 medium zucchini, cut in 1 inch cubes
1/2 tsp smoked paprika
1 tsp gr. coriander seed
1/2 tsp gr. fennel seed
1/2 tsp dried thyme leaf
1/2 tsp rubbed sage leaf
1 tsp dried marjoram leaf
1 cup dry quinoa
2 cups unsalted vegetable broth or water
1 Tbsp Braggs liquid aminos or soy sauce
1 tsp liquid smoke
1/4 tsp salt
2 cups cooked lentils (sprouted or regular), drained
1/4 cup chopped parsley
1/2 can coconut milk
Fresh ground black pepper to taste
Optional: Dairy or non-dairy cheese shreds or thin slices
Optional: Juice of 1 lime
Directions:
- Wash and place the quinoa in a wire mesh strainer to drain
- Heat the oil on medium low in a large saucepan or dutch oven
- Add the carrots and celery, turn the heat up to medium, and stir fry until they start to soften
- Add the zucchini and cabbage and stir fry two minutes
- Add the herbs and spices, and stir fry 1 minute
- Add the quinoa and stir until dry
- Stir in the broth or water, Braggs and liquid smoke
- Bring to boil, cover and simmer 10 - 12 minutes, until all water is absorbed and the quinoa is fluffy
- Stir in the coconut milk and cooked lentils
- Cover and simmer on the stove top for 5 minutes
- Optional: layer with cheese and bake uncovered in the oven at 400 degrees F. until the cheese browns and bubbles. Watch carefully!
- Serve garnished with chopped parsley or cilantro and sprinkled with lime juice if desired
from http://www.savvyvegetarian.com/vegetarian-recipes/lentil-quinoa-vegetable-casserole.php
into the pot (tomatoes, beans, spices, etc.). Bring to a boil. Reduce heat and simmer for 30 min or longer as needed.
______________________________________________________________________________
YUMMY VEGETARIAN CHILI
1 cup dried Kidney beans
1 cup dried black beans
1 cup dried Pinto or Garbanzo beans
(all beans can be sprouted for a more alkalizing dish)
1 cup frozen corn
1 red bell pepper, diced
1 green bell pepper, diced
1 red onion, diced
1 28 oz can crushed tomatoes
1 cup vegetable broth
5 garlic cloves, minced
1 heaping tbsp chili powder
1 tsp cumin
1 tsp coriander
1 tsp cocoa powder (unsweetened)
1/2 tsp garlic powder
1/4 tsp (or a bit less) cayenne pepper
A couple splashes of soy sauce
1/2 tsp salt
1/2 tsp sweet paprika
1. Put all of the beans in a pressure cooker and soak them over night. Cook beans in the pressure cooker.
2. Chop the garlic, onion, and bell peppers. Saute lightly over medium high heat in 1-2 tsp olive oil.
3. Once the veggies have sauteed for about 5 minutes, add everything else
YUMMY VEGETARIAN CHILI
1 cup dried Kidney beans
1 cup dried black beans
1 cup dried Pinto or Garbanzo beans
(all beans can be sprouted for a more alkalizing dish)
1 cup frozen corn
1 red bell pepper, diced
1 green bell pepper, diced
1 red onion, diced
1 28 oz can crushed tomatoes
1 cup vegetable broth
5 garlic cloves, minced
1 heaping tbsp chili powder
1 tsp cumin
1 tsp coriander
1 tsp cocoa powder (unsweetened)
1/2 tsp garlic powder
1/4 tsp (or a bit less) cayenne pepper
A couple splashes of soy sauce
1/2 tsp salt
1/2 tsp sweet paprika
1. Put all of the beans in a pressure cooker and soak them over night. Cook beans in the pressure cooker.
2. Chop the garlic, onion, and bell peppers. Saute lightly over medium high heat in 1-2 tsp olive oil.
3. Once the veggies have sauteed for about 5 minutes, add everything else
______________________________________________________________________________
Tempeh Stew
1 tbsp vegetable oil
2 cups fresh shitake mushrooms, thinly sliced
1 tbsp shoyu
2 cloves garlic crushed
1 large onion thinly sliced
1 carrot finely diced
1 celery stalk finely diced
1 200g pack of tempeh cut into ½ inch cubes
1 tsp dried tarragon
1 sachet of miso bouillon stock or 1 vegetable stock cube dissolved in 4 cups water
1 tbsp kuzu dissolved in 2 tbsp water
Warm a heavy based pan, heat the oil and add the mushrooms and shoyu. Cook for 5 minutes on low heat then add the garlic and onion. Stir well, pop on the lid and let the vegetables sweat for 5 minutes to allow the mushrooms and onions to release their juices. Add the carrot, celery, tempeh, tarragon and stock. Cover and cook on a very low heat for 45 minutes. Stir in the kuzu to thicken and season to taste with a little more shoyu. Serve over hot rice or grain of your choice.
from http://marlenewatsontara.com/tempeh-stew/
Tempeh Stew
1 tbsp vegetable oil
2 cups fresh shitake mushrooms, thinly sliced
1 tbsp shoyu
2 cloves garlic crushed
1 large onion thinly sliced
1 carrot finely diced
1 celery stalk finely diced
1 200g pack of tempeh cut into ½ inch cubes
1 tsp dried tarragon
1 sachet of miso bouillon stock or 1 vegetable stock cube dissolved in 4 cups water
1 tbsp kuzu dissolved in 2 tbsp water
Warm a heavy based pan, heat the oil and add the mushrooms and shoyu. Cook for 5 minutes on low heat then add the garlic and onion. Stir well, pop on the lid and let the vegetables sweat for 5 minutes to allow the mushrooms and onions to release their juices. Add the carrot, celery, tempeh, tarragon and stock. Cover and cook on a very low heat for 45 minutes. Stir in the kuzu to thicken and season to taste with a little more shoyu. Serve over hot rice or grain of your choice.
from http://marlenewatsontara.com/tempeh-stew/
______________________________________________________________________________
Baked Tempeh
Ingredients
Instructions
Baked Tempeh
Ingredients
- 1 8oz package tempeh, cubed
- 2 tbsp soy sauce (or tamari)
- 2 tsbp white miso
- 1 tbsp tahini
- 1 tsp apple cider vinegar
- 2 cloves garlic, minced
Instructions
- 1. Bring 2 cups of cold water to a boil in a medium pot. Add tempeh and boil, covered, for ten minutes. Remove from heat and pat dry. (this step is optional but doing it will remove some of the bitter flavor)
- 2. Combine all remaining ingredients in a bowl; mix until combined.
- 3. Transfer tempeh to bowl and coat in marinade. Let sit for at least 30 minutes in the fridge.
- 4. Preheat oven to 350F.
- 5. Arrange tempeh on foil-lined baking sheet and bake for 35-40 minutes, or until browned and marinade is absorbed.
______________________________________________________________________________
FRESH FIG COOKIES
1/2 cup honey, maple syrup, agave nectar, or apple juice concentrate
1/4 cup molasses
1/2 cup olive oil
1 tbsp. ground flax seed
3 tbsp. water
2 cups whole wheat or whole spelt flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cloves
1 cup chopped fresh figs
1/2 cup chopped walnuts or almonds (optional)
1. Preheat oven to 350 degrees F (180 degrees C).
2. In a small bowl or food processor, blend ground flax seed and water until creamy.
3. In a large bowl, combine sweetener of choice, molasses, olive oil, and add flax seed mixture.
4. Sift dry ingredients and blend with creamed mixture. Fold in figs and walnuts.
5. Drop by spoonfuls on a greased or non-stick cookie sheet. Bake for 15 to 20 minutes.
6. Let cool for a minute, then transfer to a cooling rack.
addapted from http://www.theflamingvegan.com/view-post/Fresh-Fig-Cookies
FRESH FIG COOKIES
1/2 cup honey, maple syrup, agave nectar, or apple juice concentrate
1/4 cup molasses
1/2 cup olive oil
1 tbsp. ground flax seed
3 tbsp. water
2 cups whole wheat or whole spelt flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cloves
1 cup chopped fresh figs
1/2 cup chopped walnuts or almonds (optional)
1. Preheat oven to 350 degrees F (180 degrees C).
2. In a small bowl or food processor, blend ground flax seed and water until creamy.
3. In a large bowl, combine sweetener of choice, molasses, olive oil, and add flax seed mixture.
4. Sift dry ingredients and blend with creamed mixture. Fold in figs and walnuts.
5. Drop by spoonfuls on a greased or non-stick cookie sheet. Bake for 15 to 20 minutes.
6. Let cool for a minute, then transfer to a cooling rack.
addapted from http://www.theflamingvegan.com/view-post/Fresh-Fig-Cookies
_____________________________________________________________________
QUINOA COOKIES
1 ½ cups cooked quinoa
1 1/2 cups old-fashioned rolled oats
3/4 cup shelled raw sunflower seeds
3/4 cup raisins
½ cup sweetener (apple juice concentrate, silan, or honey)
1/2 teaspoon coarse salt
2 tablespoons olive oil
2 large eggs
½ cup spelt flour
1 teaspoon baking soda
Directions: Preheat oven to 350 degrees. Stir all ingredients together. Drop by spoonfuls on a greased pan. Bake for around 15 minutes. Let cool
QUINOA COOKIES
1 ½ cups cooked quinoa
1 1/2 cups old-fashioned rolled oats
3/4 cup shelled raw sunflower seeds
3/4 cup raisins
½ cup sweetener (apple juice concentrate, silan, or honey)
1/2 teaspoon coarse salt
2 tablespoons olive oil
2 large eggs
½ cup spelt flour
1 teaspoon baking soda
Directions: Preheat oven to 350 degrees. Stir all ingredients together. Drop by spoonfuls on a greased pan. Bake for around 15 minutes. Let cool
_____________________________________________________________________
CHOCOLATE COCONUT BALLS
1 cup Cacao Powder
1 cup Coconut Oil
Sweetner of your choice: 1/2 cup of Agave or Raw Honey or Maple Syrup
3/4 cup Coconut Meal (Coconut Flakes ground in a blender to make a fine consistency meal)
1/2 teaspoon himalayan salt and 1/2 teaspoon of vanilla (for added flavor)
+ Add more sweetner if you like it sweet
+ Add more coconut oil or sweetner to make them more moist
+ Add more coconut meal to make it dryer
1. Mix the cacao powder, coconut oil, coconut meal, himalayan salt and sweetner of choice in bowl with a spoon until well combined.
2. Roll the chocolate mixture into balls.
3. Refrigerate until balls become firm.
CHOCOLATE COCONUT BALLS
1 cup Cacao Powder
1 cup Coconut Oil
Sweetner of your choice: 1/2 cup of Agave or Raw Honey or Maple Syrup
3/4 cup Coconut Meal (Coconut Flakes ground in a blender to make a fine consistency meal)
1/2 teaspoon himalayan salt and 1/2 teaspoon of vanilla (for added flavor)
+ Add more sweetner if you like it sweet
+ Add more coconut oil or sweetner to make them more moist
+ Add more coconut meal to make it dryer
1. Mix the cacao powder, coconut oil, coconut meal, himalayan salt and sweetner of choice in bowl with a spoon until well combined.
2. Roll the chocolate mixture into balls.
3. Refrigerate until balls become firm.
______________________________________________________________________________
SPIRULINA ENERGY BALLS
Nutritional Information
Serving size: 1 ball, Calories: 115, Fat: 7, Carbohydrates: 11, Sugar: 8, Fiber: 3, Protein: 3
adapted from http://nutritionstripped.com/spirulina-energy-globes/
SPIRULINA ENERGY BALLS
- 1 cup organic raw almonds
- 1 cup organic dates, soaked (keep 3-4 Tbs. of the water you soaked the dates in)
- ¼ cup dried apricots
- ¼ cup pistachio nuts
- ¼ cup organic raw almond butter
- 2 tablespoon ground flax seed
- 2 heaping tablespoons raw cocoa powder
- 2 tablespoons of shredded coconut into the mixture (have 2-3 tablespoons for rolling)
- 1 tablespoon organic spirulina
- 1 teaspoon celtic sea salt (or other sea salt varieties)
- 1 teaspoon vanilla extract
- Combine all the nuts and seeds in a food processor or high speed blender to pulse until broken down (you can choose to leave some chunks or pulse until fine).
- Pour the processed almonds, pistachios, and flax seed into a large mixing bowl.
- In a high speed blender or food processor, combine softened dates and apricots.
- Add the nut/seed mixture with the dates/apricots into the blender.
- Combine until the mixture resembles a sticky, thick "batter".
- Place the combined mixture into a large mixing bowl and fold the remaining ingredients manually
- Place the "batter" into the freezer for about 10 minutes or until cooled.
- Take a Tbs. or a small ice-cream scooper to measure the batter.
- Gently roll the Tbs. of "batter" into your hands until a small ball forms.
- Once you have formed all the "batter" into small balls, you may roll them into the 2-3 Tbs. of shredded coconut (this is optional)
- Store in the refrigerator for 2-3 days OR you may keep them in the freezer and grab and go for a quick snack
Nutritional Information
Serving size: 1 ball, Calories: 115, Fat: 7, Carbohydrates: 11, Sugar: 8, Fiber: 3, Protein: 3
adapted from http://nutritionstripped.com/spirulina-energy-globes/
______________________________________________________________________________
RAW VEGAN MANGO, DATE, AND SUNFLOWER, TROPICAL ENERGY BALLS
2. Roll into balls and store in the freezer. (Or roll in shredded coconut or almond or cacao powder and then store in the freezer. )
adapted from
http://wayfaringchocolate.com/2011/02/23/raw-vegan-mango-date-and-sunflower-tropical-energy-balls/
RAW VEGAN MANGO, DATE, AND SUNFLOWER, TROPICAL ENERGY BALLS
- 1/2 cup (60g) raw cashews
- 1/2 cup (60g) raw sunflower seeds
- 2/3 cup (100g) medjool dates
- 2/3 cup (90g) dried mango
- 1/2 tsp vanilla
- pinch salt
- 2-3 tsp water, if needed
2. Roll into balls and store in the freezer. (Or roll in shredded coconut or almond or cacao powder and then store in the freezer. )
adapted from
http://wayfaringchocolate.com/2011/02/23/raw-vegan-mango-date-and-sunflower-tropical-energy-balls/
______________________________________________________________________________
RAW VEGAN DATE COCONUT CASHEW ENERGY TREATS
Makes about 20, depending on size
adapted from http://wayfaringchocolate.com/2011/08/29/date-coconut-cashew-energy-treats/
RAW VEGAN DATE COCONUT CASHEW ENERGY TREATS
- 1/2 cup cashews
- 1/2 cup almonds
- 1 cup fresh dates (I was unable to find Medjool dates so used Deglet Nour dates, which are a bit less moist. You may need to add a few more dates if using Deglet Nours.)
- 1/2 cup desiccated coconut
- 1/2 tsp vanilla extract
- 1/2 tsp ground cinnamon
- pinch salt
- extra desiccated coconut, to roll
- Place the cashews and almonds in a food processor and pulse until very finely chopped. Add in the dates and process until the mixture is well blended and starting to clump together. (It may look quite dry, but what I do is grab a bit of the mixture between my fingers and see if it presses together cohesively. If it does, we’re golden.)
- Add the 1/2 cup of coconut, vanilla, cinnamon, and salt, and process to combine.
- Pour about a 1/4 cup of extra desiccated coconut into a bowl. Roll the mixture into about 20 small balls, then coat each one in coconut.
Makes about 20, depending on size
adapted from http://wayfaringchocolate.com/2011/08/29/date-coconut-cashew-energy-treats/
______________________________________________________________________________
CHIA SEED BREAKFAST PUDDING
Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almondmilk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.
For a smoother pudding, blend all the ingredients in a vitamix and then let it sit for 1/2 hour before serving.
OR (if using a regular blender)
Blend chia seeds in a coffee grinder and then blend all ingredients in a regular blender. Let mixture sit for 1/2 hour before serving.
Nutritional Info:
Per Serving:280 calories (70 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol,200mg sodium, 49g carbohydrate (7g dietary fiber, 7g sugar), 3g protein
http://www.wholefoodsmarket.com/recipe/chia-pudding
CHIA SEED BREAKFAST PUDDING
- 2/3 cup chia seeds
- 2 cups unsweetened soymilk, almondmilk or ricemilk
- 1/2 teaspoon pure vanilla extract
- 2 tablespoons currants or chopped dried figs or dates
- 2 tablespoons unsweetened coconut flakes
Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almondmilk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.
For a smoother pudding, blend all the ingredients in a vitamix and then let it sit for 1/2 hour before serving.
OR (if using a regular blender)
Blend chia seeds in a coffee grinder and then blend all ingredients in a regular blender. Let mixture sit for 1/2 hour before serving.
Nutritional Info:
Per Serving:280 calories (70 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol,200mg sodium, 49g carbohydrate (7g dietary fiber, 7g sugar), 3g protein
http://www.wholefoodsmarket.com/recipe/chia-pudding
______________________________________________________________________________
RAW BUCKWHEAT GRANOLA
You will need: Dehydrator or oven, wax paper or silicone dehydrator sheets , large bowls for soaking, several wire mesh sieves for straining
Instructions
adapted from http://www.smallfootprintfamily.com/raw-buckwheat-granola
RAW BUCKWHEAT GRANOLA
- 1 cup pitted dates, packed
- Purified water
- 2-1/2 cups raw buckwheat groats, soaked for 8-12 hours, rinsed and drained, then sprouted
- 3/4 cup raisins, currants, dried blueberries, cranberries, cherries or goji berries
- 1/4 cup flaxseeds, soaked for 8-12 hours in 1/2 cup purified water (do not rinse or drain)
- 1/4 cup raw pumpkin seeds, soaked for 4-6 hours, rinsed and drained
- 1/4 cup raw sunflower seeds, soaked for 4-6 hours, rinsed and drained
- 1/4 cup raw sesame seeds, soaked for 4-6 hours, rinsed and drained
- 1/2 to 1 cup raw, sliced or whole almonds, soaked for 8-12 hours
- 1/2 to 1 cup raw walnut or pecan pieces, soaked for 8-12 hours
- 1 large, pureed sweet apple
- 1 Tbsp. ground cinnamon
You will need: Dehydrator or oven, wax paper or silicone dehydrator sheets , large bowls for soaking, several wire mesh sieves for straining
Instructions
- Start in the morning or a few hours before bed. Using a 4-cup bowl, or something similarly large, cover the buckwheat groats with an inch of purified water, and let sit for 8-12 hours.
- After soaking for 8-12 hours, put the groats into a fine-screen sieve or strainer, and rinse them well. Let them sit in the strainer in the sink or over a plate for another 8 hours to sprout. (Watch them: They are best if you use them before they start to show little sprout "tails.") If you can, rinse them once halfway through sprouting, and rinse them once more before adding them to the recipe.
- After you rinse and strain the buckwheat groats (but before you leave them to sprout), put the flaxseeds and about a 1/2 cup of purified water into a bowl to soak for 8-12 hours. Put the walnuts or pecans and the almonds together into a separate bowl and cover with purified water. They will finish soaking at the same time your buckwheat has finished sprouting.
- About halfway into the soaking time for the flaxseeds and nuts, combine the pumpkin, sunflower and sesame seeds in a bowl and cover with purified water. Let soak for 4-6 hours, then rinse and strain. (See why I have so many strainers?!) They should be done at the same time the flaxseed is finished soaking and the buckwheat is finished sprouting.
- After all the seeds, nuts and groats are done, loosely separate the dates. If they are very hard and dry, soak them in warm, purified water for a few minutes to soften them. Drain and remove any pits before using.
- Place the dates in a high-power food processor, blender or Vitamix with 1/2 cup of purified water, and puree into a smooth paste. Add more water if needed to facilitate processing.
- Combine the buckwheat groats, raisins, currants or dried berries, flaxseeds with their soaking water, and the other seeds and nuts in a large bowl. Add the date paste, apple puree, and cinnamon. Stir well or mix with your hands to make a batter.
- Evenly spread 3 cups of the batter no more than 1/4-inch thick onto a dehydrator tray lined with a non-stick silicone sheet an oven tray lines with wax paper. Repeat until all of the batter is used.
- Dehydrate for 8 hours at 105-115º F or Bake on the lowest heat for 2 hours. Flip granola onto a clean mesh dehydrator tray, carefully remove the wax paper or silicone sheet, and dehydrate for another 24 hours at 105º, until completely dry. If baking in oven, slip and bake for another 30 minutes
- Break the granola into chunks and store in a sealed glass jar in the refrigerator for up to 3 months, or in sealed storage bags or jars in the pantry for 1 month.
adapted from http://www.smallfootprintfamily.com/raw-buckwheat-granola
______________________________________________________________________________
RAW VEGAN CHOCOLATE MOUSE (serves 2)
1 cup cashews, soaked overnight
1/4 cup + 1 tbsp water
3 tbsp raw agave nectar
3 tbsp raw cacao powder
pinch of salt
Drain and rinse the cashews. In a vitamix or similarly high powered blender, blend cashews with water until it forms a very smooth paste. Add agave nectar, cocoa powder, salt, and flavor variations of choice. Mix again until combined. Spoon into two small serving dish and let mousse set up in refrigerator for at least 1 hour. Can be stored in the freezer and taken out to thaw a little before serving.
Variations:
Chocolate Peppermint: add 1/2 tsp peppermint extract
Turkish Coffee: add 1-2 tsp instant coffee + 1/8th tsp cardamom
Almond Joy: 1/2 tsp almond extract + 2 tbsp shredded coconut
Chocolate Orange: 1 tbsp fresh orange juice or 1 tsp orange extract
Mexican Hot Chocolate: 1/2 tsp cinnamon + pinch cayenne
Funky Monkey: 1/2 ripe banana (omit 1 tbsp agave nectar) + 1 tbsp peanut butter
adapted from http://mydarlingvegan.com/2013/01/easy-raw-chocolate-mousse/
RAW VEGAN CHOCOLATE MOUSE (serves 2)
1 cup cashews, soaked overnight
1/4 cup + 1 tbsp water
3 tbsp raw agave nectar
3 tbsp raw cacao powder
pinch of salt
Drain and rinse the cashews. In a vitamix or similarly high powered blender, blend cashews with water until it forms a very smooth paste. Add agave nectar, cocoa powder, salt, and flavor variations of choice. Mix again until combined. Spoon into two small serving dish and let mousse set up in refrigerator for at least 1 hour. Can be stored in the freezer and taken out to thaw a little before serving.
Variations:
Chocolate Peppermint: add 1/2 tsp peppermint extract
Turkish Coffee: add 1-2 tsp instant coffee + 1/8th tsp cardamom
Almond Joy: 1/2 tsp almond extract + 2 tbsp shredded coconut
Chocolate Orange: 1 tbsp fresh orange juice or 1 tsp orange extract
Mexican Hot Chocolate: 1/2 tsp cinnamon + pinch cayenne
Funky Monkey: 1/2 ripe banana (omit 1 tbsp agave nectar) + 1 tbsp peanut butter
adapted from http://mydarlingvegan.com/2013/01/easy-raw-chocolate-mousse/
___________________________________________________________________________
MUNG BEAN AND RICE CLEANSE
Cook the beans with 2-3 times as much water as beans (you don't need to soak mung beans before but you can soak). For added minerals put three inches of kombu seaweed in the pot. After cooked the kombu can be eated or discarded.
Cook long grain brown rice, brown basmati rice, or white basmati rice according to standard cooking instructions.
From the big batch of mash and rice you have made you will heat up just what you need for each meal with the spices or you can heat up/prepare with the spices for the whole day at once.
In a separate pan on low heat put cold pressed olive oil ( 2 tablespoons for every cup of cooked beans ) add 1/4- 1 big tablespoon of ground cumin, 1/4-1 big tablespoon of ground coriander and 1/4-1 big tablespoon of tumeric (if you can find ground fennel this is also good). Amount of spices can also vary according to taste.
Let the herbs sizzle on low for about a minute and then you can add the cooked beans and mix until they are coated with the spice mixture. Once it is coated and hot to your liking turn off flame. You don't need to cook it any extra time.
For seasoning you can use good quality salt such as 404 dead sea salt, lemon juice, ghee, organic chopped parsley or cilantro, and/or sprouts.
*you can cook enough mash and rice for 4 or 5 days because it will stay good in the refrigerator-
*i suggest you do white basmati, cook it normally (twice as much water as rice in the pot)
*if you want it do be more like soup then use extra water
MUNG BEAN AND RICE CLEANSE
Cook the beans with 2-3 times as much water as beans (you don't need to soak mung beans before but you can soak). For added minerals put three inches of kombu seaweed in the pot. After cooked the kombu can be eated or discarded.
Cook long grain brown rice, brown basmati rice, or white basmati rice according to standard cooking instructions.
From the big batch of mash and rice you have made you will heat up just what you need for each meal with the spices or you can heat up/prepare with the spices for the whole day at once.
In a separate pan on low heat put cold pressed olive oil ( 2 tablespoons for every cup of cooked beans ) add 1/4- 1 big tablespoon of ground cumin, 1/4-1 big tablespoon of ground coriander and 1/4-1 big tablespoon of tumeric (if you can find ground fennel this is also good). Amount of spices can also vary according to taste.
Let the herbs sizzle on low for about a minute and then you can add the cooked beans and mix until they are coated with the spice mixture. Once it is coated and hot to your liking turn off flame. You don't need to cook it any extra time.
For seasoning you can use good quality salt such as 404 dead sea salt, lemon juice, ghee, organic chopped parsley or cilantro, and/or sprouts.
*you can cook enough mash and rice for 4 or 5 days because it will stay good in the refrigerator-
*i suggest you do white basmati, cook it normally (twice as much water as rice in the pot)
*if you want it do be more like soup then use extra water
_____________________________________________________________
Sauerkraut
1 large cabbage
1 canning jar or jar 1.5 liters with rubber clamp
1 tablespoon grey salt or 404 salt
directions:
Remove the first few outer leaves of the cabbage. Chop the cabbage by hand or in a food processor. Put the chopped cabbage in a large bowl, sprinkle the salt on the cabbage and massage it into the cabbage for 3 minutes. Let it sit for 10-15 minutes. Put the cabbage into the glass jar in handfuls and every few handfuls pack it down tight with your fist. Keep filling the jar with tighty packed cabbage until there is just about an inch empty in the jar. Use one of the outer leaves from the cabbage to keep the cabbage pieces submerged under the cabbage liquid as well as to fill the rest of the empty air space left in the jar. Seal the jar tightly and let sit out on the counter to ferment for 3-7 days depending on temperature in the room. Taste to see if its ready and if it has a sour taste it is ready. Put in the refrigerator where it will keep for about 3 weeks.
For a video of Shana demonstrating how to make Sauerkraut click here.
Sauerkraut
1 large cabbage
1 canning jar or jar 1.5 liters with rubber clamp
1 tablespoon grey salt or 404 salt
directions:
Remove the first few outer leaves of the cabbage. Chop the cabbage by hand or in a food processor. Put the chopped cabbage in a large bowl, sprinkle the salt on the cabbage and massage it into the cabbage for 3 minutes. Let it sit for 10-15 minutes. Put the cabbage into the glass jar in handfuls and every few handfuls pack it down tight with your fist. Keep filling the jar with tighty packed cabbage until there is just about an inch empty in the jar. Use one of the outer leaves from the cabbage to keep the cabbage pieces submerged under the cabbage liquid as well as to fill the rest of the empty air space left in the jar. Seal the jar tightly and let sit out on the counter to ferment for 3-7 days depending on temperature in the room. Taste to see if its ready and if it has a sour taste it is ready. Put in the refrigerator where it will keep for about 3 weeks.
For a video of Shana demonstrating how to make Sauerkraut click here.
__________________________________________________________
Sprouting at Home
3/4 liter glass jar (or bigger)
rubber band
mesh screen
1 cup of lentils or legumes (green lentils, black lentils, mung beans, hilba seeds sprout the easiest)
directions:
Put the dry lentis/legumes in the glass jar and fill the jar with water. Secure the mesh screen to the top of the jar using the rubber band. Soak lentils or legumes in the jar overnight. In the morning turn over the jar and let all the water drain out and give the lentils/legumes another rinse. Leave the jar upside down on a slant on your counter, on a dish drainer, or in a dark cabinet that has good air flow for quicker sprouting. Rinse the lentils/beans twice a day and wait for your tails to grow. In hot weather short tails will grow in 36 hours and long tails in 48 hours. Use short tail sprouts for cooking and long tail sprouts for eating raw.
To watch Shana demonstrating how to sprout click here.
Sprouting at Home
3/4 liter glass jar (or bigger)
rubber band
mesh screen
1 cup of lentils or legumes (green lentils, black lentils, mung beans, hilba seeds sprout the easiest)
directions:
Put the dry lentis/legumes in the glass jar and fill the jar with water. Secure the mesh screen to the top of the jar using the rubber band. Soak lentils or legumes in the jar overnight. In the morning turn over the jar and let all the water drain out and give the lentils/legumes another rinse. Leave the jar upside down on a slant on your counter, on a dish drainer, or in a dark cabinet that has good air flow for quicker sprouting. Rinse the lentils/beans twice a day and wait for your tails to grow. In hot weather short tails will grow in 36 hours and long tails in 48 hours. Use short tail sprouts for cooking and long tail sprouts for eating raw.
To watch Shana demonstrating how to sprout click here.
______________________________________________________________________________
Kombucha
items needed and ingredients
3 quarts of water (preferably distilled or filtered)
1 cup of refined white sugar
4 green or black tea bags
4 ounces of newly harvested kombucha tea or 4 ounces of apple cider vinegar
1 large kombucha mushroom
6 quart stainless steel pot and lid
4 quart glass jar
1 piece of very thin, breathable, cotton fabric
1 square of cheesecloth
rubber band
wooden or plastic spoon
several glass bottles with lids for bottling the brewed tea
directions
1.Make sure the work area, utensils, and hands are completely clean to
avoid contaminating the kombucha before beginning.
2.Remove any metal jewelery or watches since the kombucha can not come
into contact with metal.
3.Use a stainless steel pot to boil the water.
4.As soon as it comes to a boil add the sugar and stir until it is dissolved.
5.Remove the pot from the heat and add the tea bags. Cover and let it
steep for 10 minutes. Wash your hands and remove and discard teabags.
6.Allow the tea to reach room temperature.
7.Poor the room temperature sweetened tea into the glass jar.
8.Place the mushroom smooth side up in the tea. It will most likely
stay at the top of the liquid but it is okay if it sinks to the
bottom. Cover the jar with the fabric and put the rubber band around
the top of the jar to secure the fabric.
9.Place the jar in a dark ventilated place with a temperature between
70-90 degrees farenheit and allow it to remain there for 7-10 days.
10.After 7-10 days remove the mushrooms with your clean hand or with a
wooden or plastic spoon. You will see that a new baby kombucha
mushroom is now growing at the top of the original mushroom. You can
leave them together for your next batch or you can separate them with
your hands and use the new one for an additional batch.
11.Use the cheescloth as a strainer and pour the brewed tea from the
big jar into several glass bottles leaving some space at the top of
the bottle (do not store tea in plastic bottles) and close the bottles
tightly with the caps. Store bottles in the refrigerator and drink 4
ounces up to 3 times a day or consult with a naturopath about dosage
(do not drink more then recommended amount).
-adapted from kombucha recipe in "Perscription for Nutritional
Healing" (2nd Edition) by Balch and Balch p.557-8
Kombucha
items needed and ingredients
3 quarts of water (preferably distilled or filtered)
1 cup of refined white sugar
4 green or black tea bags
4 ounces of newly harvested kombucha tea or 4 ounces of apple cider vinegar
1 large kombucha mushroom
6 quart stainless steel pot and lid
4 quart glass jar
1 piece of very thin, breathable, cotton fabric
1 square of cheesecloth
rubber band
wooden or plastic spoon
several glass bottles with lids for bottling the brewed tea
directions
1.Make sure the work area, utensils, and hands are completely clean to
avoid contaminating the kombucha before beginning.
2.Remove any metal jewelery or watches since the kombucha can not come
into contact with metal.
3.Use a stainless steel pot to boil the water.
4.As soon as it comes to a boil add the sugar and stir until it is dissolved.
5.Remove the pot from the heat and add the tea bags. Cover and let it
steep for 10 minutes. Wash your hands and remove and discard teabags.
6.Allow the tea to reach room temperature.
7.Poor the room temperature sweetened tea into the glass jar.
8.Place the mushroom smooth side up in the tea. It will most likely
stay at the top of the liquid but it is okay if it sinks to the
bottom. Cover the jar with the fabric and put the rubber band around
the top of the jar to secure the fabric.
9.Place the jar in a dark ventilated place with a temperature between
70-90 degrees farenheit and allow it to remain there for 7-10 days.
10.After 7-10 days remove the mushrooms with your clean hand or with a
wooden or plastic spoon. You will see that a new baby kombucha
mushroom is now growing at the top of the original mushroom. You can
leave them together for your next batch or you can separate them with
your hands and use the new one for an additional batch.
11.Use the cheescloth as a strainer and pour the brewed tea from the
big jar into several glass bottles leaving some space at the top of
the bottle (do not store tea in plastic bottles) and close the bottles
tightly with the caps. Store bottles in the refrigerator and drink 4
ounces up to 3 times a day or consult with a naturopath about dosage
(do not drink more then recommended amount).
-adapted from kombucha recipe in "Perscription for Nutritional
Healing" (2nd Edition) by Balch and Balch p.557-8
______________________________________________________________________________
Homemade Saline Solution Recipe
Ingredients:
1 cup water (ideally filtered)
1 tsp salt
Instructions:
1. Bring water to a boil. Boil for 10 minutes to get rid of any impurities.
2. Mix salt into the water and stir until dissolved.
3. Let the saline mixture cool.
Use in your nebulizer to assist with breathing issues. The moisture makes breathing easier, and the salt kills bacteria and viruses.
You can also put into a squeeze bottle and squeeze a few drops into each nostril to help clear up congestion.
You can also use this in a neti pot to do nasal irrigation to alleviate sinus issues and congestion in adults.
from http://www.pennilessparenting.com/2012/01/homemade-saline-solution-recipe.html
Homemade Saline Solution Recipe
Ingredients:
1 cup water (ideally filtered)
1 tsp salt
Instructions:
1. Bring water to a boil. Boil for 10 minutes to get rid of any impurities.
2. Mix salt into the water and stir until dissolved.
3. Let the saline mixture cool.
Use in your nebulizer to assist with breathing issues. The moisture makes breathing easier, and the salt kills bacteria and viruses.
You can also put into a squeeze bottle and squeeze a few drops into each nostril to help clear up congestion.
You can also use this in a neti pot to do nasal irrigation to alleviate sinus issues and congestion in adults.
from http://www.pennilessparenting.com/2012/01/homemade-saline-solution-recipe.html
Fruit Smoothie Recipe
Choose an assortment of fruits for your smoothie.
Choose your liquid (water, orange juice, nut milk, rice milk)
Fill the blender with your fruit and cover the fruit with water.
Blend for 1-2 minutes depending on the strength of your blender.
Popular combinations:
date, banana, strawberry
papaya, blueberry, date
pear, peach, strawberry, banana
blueberry, strawberry, raspberry
**Frozen fruits can be blended with your liquid of choice.
**Fresh fruits can be blended only with your liquid of choice or you can add your liquid and ice for a cold/frozen smoothie.
**If you are drinking smoothies during the winter months it's recommended to drink your smoothies at room temperature (hot water can be added if blending frozen fruit)
**don't mix melons with other fruits in the same smoothie
** adding flax or chia seeds is a good source of added fiber and omega 3
** adding spirulina (naturally high in protein) is a good option for one needing to strengthen without using extra protein
** adding nuts, seeds, flax, and/or chia is recommended when one is looking to incorporate more protein
** keeping the smoothie only fruit and water/juice is the recommended type of smoothie for those wanting a detoxifying smoothie
Choose an assortment of fruits for your smoothie.
Choose your liquid (water, orange juice, nut milk, rice milk)
Fill the blender with your fruit and cover the fruit with water.
Blend for 1-2 minutes depending on the strength of your blender.
Popular combinations:
date, banana, strawberry
papaya, blueberry, date
pear, peach, strawberry, banana
blueberry, strawberry, raspberry
**Frozen fruits can be blended with your liquid of choice.
**Fresh fruits can be blended only with your liquid of choice or you can add your liquid and ice for a cold/frozen smoothie.
**If you are drinking smoothies during the winter months it's recommended to drink your smoothies at room temperature (hot water can be added if blending frozen fruit)
**don't mix melons with other fruits in the same smoothie
** adding flax or chia seeds is a good source of added fiber and omega 3
** adding spirulina (naturally high in protein) is a good option for one needing to strengthen without using extra protein
** adding nuts, seeds, flax, and/or chia is recommended when one is looking to incorporate more protein
** keeping the smoothie only fruit and water/juice is the recommended type of smoothie for those wanting a detoxifying smoothie