Recipes
(also see Ingredients & Specialty Foods)
High Protein Energy Bars
This recipe is loose, since I have used a variety of ingredients and ended up with delicious treats each time. Sorry, Clif and Odwalla, I no longer need you.
Melt together:
- 8 oz nut butter
- 1/2 cup coconut butter/oil
(or soy margarine) - a cup of chocolate or carob chips
(I use fruit-sweetened and dairy free)
Pour melted goo over any or all of the following (save some to pour over the top if you'd like)
- 1 cup shredded coconut
- handfuls of hemp, sunflower and/or sesame seeds, pistachios or your favorite nuts ground in a food processor
- powdered flax and/or almond meal*
- powdered goji berries*
- raisins
- maple syrup or agave if none of the above ingredients are sweetened.
*you can grind these in a coffee grinder
Press into 9x9 pan and chill, then cut into squares and enjoy.
Grawnola
This is taken from the Hempy O's recipe in Sergei and Valya Boutenko's Fresh cookbook. I substitute pecans for walnuts (which I'm sensitive to), and add raisins.
- 1/2 lb. each almonds and pecans, soaked overnight
- 1/2 lb. rolled oats, soaked 15 minutes
- 1 cup hemp seeds
- 1 cup dates, pitted
- 2 tbsp agave nectar
- 1 tbsp vanilla extract
- 1/4 tsp sea salt
- handful of raisins (optional)
Blend everything except raisins in food processor in short bursts. The object is to mix all ingredients without pulverizing the food. Add raisins and pread the mixture on dehydrator trays and dry for 10-15 hours at 110°.
Corn Ceviche
I love this recipe from Gone Raw. I alter it slightly, leaving out the celery and adding salsa as a topping. I eat it on corn tortillas or corn chips .
Spring Rolls / Wraps
This is one of my favorite meals.
Use the sauce below, and put whatever you like, or have on hand, inside the wraps
Here are some ideas:
carrot (chopped small or peelings)
thinly sliced cucumber, jicama, cabbage, lettuce, peppers
tofu, seaweed
sprouts
green onions
cilantro
mint leaves
basil leaves
For wraps, roll them up in whole cabbage or collard green leaves
For spring rolls you'll use spring roll wraps made from rice or tapioca flour and water. They can be tricky to roll up without breaking, but they're delicious even if they fall apart. You soak them, one at a time, in a pie plate with warm water. When they're soft, put them on a cutting board, place veggies and sauce inside, and roll up like a burrito.
Mock Peanut Sauce
½ cup raw almond butter
1/4 cup water
1 Tbsp fresh lemon juice
2 tsp. maple syrup or agave nectar
2 tsp. tamari
1 clove garlic
some grated ginger
dash of cayenne or red pepper flakes
Blend at high speed until smooth. Use as dipping sauce, salad dressing, or in wraps.
I sometimes double this recipe, since it's only for 1-2 people.
(from the book Raw Food Made Easy for 1 or 2 people )
Spinach Tofu with Peanut Sauce
Peanut Sauce
1/2 cup organic peanut butter
1/2 cup hot water
1/4 cup (organic brown) rice vinegar
2 tablespoons (wheat free) tamari sauce
1 tablespoon agave nectar
1 tablespoon molasses
1 tablespoon chopped fresh cilantro
pinch of red pepper flakes
Spinach Tofu
2 tablespoons olive oil
1-1/2 cups chopped onion
one 12 ounce package extra firm silken tofu
4 cloves garlic, chopped finely
1 tablespoon finely chopped fresh ginger
4 to 6 cups spinach, washed and chopped
freshly ground pepper
sea salt
tamari (optional)
1/2 (16 ounce) package rice noodles, cooked according to package directions.
- Mix together the sauce ingredients in a medium-sized bowl and set aside.
- In a large skillet heat the oil and sauté the onion until soft, 3 to 4 minutes.
- Add the tofu and continue to cook for 2 to 3 minutes.
- Add the garlic and ginger and cook for 1 to 2 minutes.
- Add the spinach and cook until it is wilted.
- Add the peanut sauce and heat through.
- Season with sea salt and pepper. Add tamari sauce or other seasonings to taste.
Serve over the cooked noodles.
From The Gluten-Free Vegan by Susan O’Brien
Delicious, vegan,
non-alcoholic Eggnog
3 cups water
1 cup cashews soaked for four hours
¼ c. agave nectar
1 Tbsp nutritional yeast
2 tsp vanilla extract
1 tsp each of cinnamon and nutmeg
¼ tsp salt
Blend and enjoy!
Hemp or Cashew Milk
Blend 1 cup hemp seeds¹ in a blender with 4 cups of filtered water. Add some agave, honey, or maple syrup, if you choose. Try adding cinammon or vanilla.
For cashew milk, the recipe is 1 cup of cashews to 4 cups water.
Almond Milk
- 1 cup raw almonds, soaked 4 hours or more (overnight)
- 4 cups filtered water
- A couple of dates, or agave, honey, maple syrup, or stevia if desired
Blend well, then pour into a fine strainer and press the liquid into a bowl using a large spoon.
Alkalising Raw Soup
from Alkaline Diet Recipes
Serves 2
1 avocado
2 spring onions
1/2 red or green pepper
1 cucumber
2 handfuls of spinach
1/2 clove of garlic
Bragg Liquid Aminos to taste
100ml of light vegetable Bouillon (yeast free)
Juice of 1 lemon or lime
Optional: coriander, parsley, cumin
Blend the avocado and stock to form a light paste, then add the other ingredients and blend.
Raw Tahini
4 Tbsp raw sesame seeds
1 tsp sesame oil
½ tsp sea salt
1-2 Tbsp warm water
- Grind your sesame seeds in a coffee grinder (one not used for coffee) until smooth. Add sesame oil and salt and grind again.
- Slowly add in water, about a tsp at a time until you are pleased with the texture.
- Store in an airtight container in fridge.
Tahini Ginger Dressing
2 Tbsp tahini
1 clove garlic, chopped
1 inch ginger, chopped
1 lemon, juiced
2-3 packets stevia or 2 Tbsp honey
1 tsp sesame oil
3 Tbsp soy sauce
Hemp Dressing
2 cloves garlic, to taste
1 cup Hemp Seeds
1/3 cup lemon juice, from 2 small lemons
1 Tbsp Nama Shoyu (Soy Sauce)
1/3 cup olive oil
1/4 cup water, as needed
Blend all above ingredients until creamy, toss with a big bowl of greens, or use as dip.
Keeps 3-4 days in fridge.
Marilyn's Mock Tuna
1 can of garbanzos, mashed
Then add a bit of each of the following:
celery, chopped
sweet gherkin, chopped
dill pickle, chopped
fresh parsley, chopped
fresh dill, chopped
nutritional yeast
tamari
vegenaise
paprika
Summertime Corn Bisque
from Kristen Suzanne's Easy Raw Vegan Soups
Yield 3-4 cups
2 cups fresh corn, cut from the cob (or 2 cups frozen)
1 cup water
3 Tbsp almond or hemp butter
1-2 Tbsp minced shallot
1 tsp sea salt
3/4 tsp poultry seasoning*
1/2 tsp cumin
1/4 tsp mexican seasoning
dash each of black and cayenne pepper
2 stalks celery, chopped*
Blend ingredients until smooth and creamy. Stir in chopped celery.
*I skipped the celery and went easy on the poultry seasoning
Yin-Yang Soup
from Kristen Suzanne's Easy Raw Vegan Soups
Yield 2 servings
1 cup young Thai coconut water*
1 cup young Thai coconut meat*
1 peeled, chopped zucchini
1/4 cup water
1/4 cup raw tahini
1 Tbsp fresh ginger, peeled and grated
2-1/2 Tbsp raw agave nectar
1 Tbsp tamari
2 Tbsp fresh lemon juice
1/2 tsp chili powder
1/2 tsp ground turmeric
1 clove garlic
1/4 tsp sea salt
1/2 cup bok choy, chopped**
Combine ingredients except for bok choy in a blender and puree until smooth, adding only as much water as you need for a creamy soup. Stire in the bok choy and serve.
*I have used coconut milk from a can when I don't have a fresh coconut
** I have skipped the bok choy