cookbook ve cipes 1 · cookbook ve cipes 3. marcela llodra. is a private chef who specializes in...

1COOKBOOK - VEGAN RECIPES


INTRODUCTIONA WORD FROM ARI

There are many different approaches to nutrition, and various diet gurus have claimed everything from near complete carnivory to raw fruitarianism as being the one true diet for health. Veganism is one approach to nutrition that has its roots in both health and ethical realms—it is an approach to eating that has been variously proposed to be the ideal for human health as well as to be the most humane and ethical way for humans to eat. And there is a great deal of merit to these claims. The only issue is really with the former claim, because the avoidance of animal foods does not guarantee a healthful diet or a diet that will support optimal energy levels. If one is eating a vegan diet full of processed pastries, cookies, desserts and junk foods, they likely are not going to be blessed with either health or energy. So even within the sphere of veganism, it is vital to make smart choices with regard to the food you consume.

When it comes to energy levels, one of the biggest problems that vegans run into is that their diets are often extremely high in both carbohydrates and fat (or one or the other) and low in protein. Or low in high quality protein sources. As discussed in Module 1, this ratio of macronutrients (protein-fats-carbs) is not likely to support healthy energy levels. So for vegans, making conscious efforts to have an optimal balance of nutrients and including ample high quality proteins is vital if you want to have great energy levels (not to mention great body composition). Vegans often come to rely on low quality protein sources from processed foods, such as soy based and gluten derived meat alternatives. For optimal health and energy levels, it’s important to include higher quality protein sources in your meals in ample quantities, like beans, legumes, nuts, seeds, high quality plant-based protein powders, etc.

Aside from the obvious ethical and environmental benefits of veganism, the other great thing veganism (potentially) has going for it is that out of all foods, plants have the strongest health benefits. So if you structure your vegan diet to include large quantities of colorful plant foods as the bulk of each meal you eat, it only takes a little conscious effort around the balance of nutrients to arrive at an ultra-healthy diet that will support optimal energy levels. The recipes in this book will give you lots of examples of how to structure your vegan meals for great energy levels.


Marcela Llodra is a private chef who specializes in plant-based, whole-foods nutrition that delivers optimal health, aids in disease prevention, and enhances energy. She is passionate about finding the best ingredients that nature has to offer and turning them into flavorful and nourishing meals.

She has a Holistic Health degree from the Institute of Integrative Nutrition in NYC and graduated from the Matthew Kenney Culinary Academy. She is also co-founder of Conscious Bite Out— a popular plant-based dining series in Miami, Florida—which is an on going movement to inspire people to choose healthier foods to

better their health and the health of the planet.

She was born in Santiago, Chile and currently resides in San Diego, California.

“Plants, along with sunlight, clean air, pure water, stress management, adequate sleep, and time spent immersed in the beauty of nature and the company of loved

ones provide the foundation for a great, healthy, and vibrant life.”

Marcela Llodra


V E G A N R E C I P E S


B R E A K FA S T


GREEN SALAD, SPROUTS, KRAUT AND RICE & BEANS

SERVES 1

INGREDIENTS

1 big handful of watercress (or any other salad greens that you like, the more greens the better!)1 Plum, sliced (or use any fruit that you like)1/2 an Avocado, seeded, peeled and slicedHandful of Sprouts1/2 cup Sauerkraut (preferable raw)3/4-1 cup mix of boiled red and black lentils and black rice (use any combination of rice and beans that you like)Small handful of nuts (I used almonds)Some sesame seeds to sprinkle on top A little Sea Salt

INSTRUCTIONS

Place all ingredients on a plate. Sprinkle with a little sea salt. Enjoy!

NOTES

The flavor combination in this salad is great! There is not much need for any additional dressing although you could always squeeze a bit of lemon juice and a small drizzle of extra virgin olive oil if you prefer.

For the mixed rice and bean combo, first choose the beans that you will use and soak overnight or about 8 hours. Drain and rinse the beans and cook until tender. If you choose smaller beans or legumes, you could just cook together with the rice in one pot. Otherwise, cook the beans and rice separately and then combine.


GREEN PROTEIN SMOOTHIE

SERVES 2

INGREDIENTS

4-6 big leaves of Green Leafy Veggies (swiss chard, kale, bok choi, spinach, or a combination)1/2 cup Frozen Fruit (blueberries are great here!)1-2 ripe Bananas2 scoops Plant Based Protein2 cups Filtered Water (you could also use some home made vegan milk) Pinch Sea Salt

INSTRUCTIONS

Place all ingredients in a high speed blender and blend on high speed until creamy. Add some ice before blending if you prefer a colder smoothie. You could also add a teaspoon or two of chlorella and/or spirulina for extra phytonutrient power. A little fresh ginger works really well in this recipe also.


CHLORELLA & SPIRULINA ACAI BOWL

SERVES 2

INGREDIENTS

1 chopped frozen Banana1 small pack of unsweetened frozen Acai puree (about 3 ounces)1/2 an avocado, pitted and peeled1 tsp. Chlorella Powder1 tsp. Spirulina Powder1- 1 1/2 scoops Plant Based Protein PowderSmall pinch of Sea Salt1/2-1 cup cold, filtered WaterSliced seasonal FruitA good sprinkle of Buckwheat Crisps, about 1/2 cup (see recipe above)Handful of Almonds

INSTRUCTIONS

Add frozen bananas, frozen acai, avocado, chlorella, spirulina, protein powder, and sea salt to a high speed blender. Blend, adding water a bit at a time until mix is creamy and thick. Divide amongst 2 bowls.

Top bowls with chopped fruit (in this recipe I used 1/2 a mango, 1 nectarine, 1 plum, and 1 kiwi but feel free to use any fruit that you like). Sprinkle with crispy buckwheat and almonds . Enjoy!


BUCKWHEAT CRISPS

INGREDIENTS

1 cup raw Buckwheat Groats, soaked overnight in plenty of filtered water

INSTRUCTIONS

Pour soaked buckwheat groats into a colander. Raw buckwheat produces lots of slime when soaked so you will need to rinse it really well in order to remove it. Shake the excess water off and spread the groats onto a baking sheet. Bake in a low temperature oven (250-300 degrees) for about 45 minutes to 1 hour or until groats are completely dry and become crispy. Once completely dry, you can store the crisps in an airtight glass container in the fridge. They will keep for a long time.

NOTES

This recipe makes 1 overflowing cup of crisps. I usually make a larger amount of these crisps (usually 3-4 cups) in order to have a larger amount on hand. They are a great healthy alternative to cereal and they provide that yummy crunch that we crave from cereals but without any of the added fast or sugars. I love them mixed with some frozen blueberries and some home made almond milk. They are also great sprinkled on salads, over fruit, smoothies, or breakfast bowls.


BREAKFAST YOGHURT

SERVES 2

INGREDIENTS

1 Apple, peeled, seeded and cut cut into chunks 1 juicy Orange, peeled and cut into chunks1 Avocado, peeled and seededJuice of 1 Lemon1 big handful of Brazil Nuts (about a dozen), soaked in water for 4 hrs1 big handful Mung Beans, soaked overnight in purified water1/2 inch piece of fresh Ginger1 cup home made Almond Milk (recipe follows)Pinch Sea Salt

INSTRUCTIONS

Add all ingredients to a high speed blender and puree on high until creamy and smooth. Serve in a bowl topped with chopped nuts and fruit.

NOTES

For extra protein you could add some plant based protein powder. For extra phytonutrient power you could also add some wheatgrass powder, spirulina, chlorella, bee pollen, and/or hemp seeds.


CHAI SPICED BUCKWHEAT PORRIDGE

SERVES 2

INGREDIENTS

1 cup roasted Buckwheat1/2 cup dried fruit, coarsely chopped1 tsp. Cinnamon1 tsp. Cardamon1 tsp. Vanilla 1 tablespoon freshly grated GingerPinch of Sea Salt2 cups filtered WaterFresh Chopped Fruit to serveChopped Nuts & Seeds to serveHome Made Milk to serve (recipes follow)

INSTRUCTIONS

Add the roasted buckwheat, water, dried fruit, spices, and pinch of sea salt to a medium saucepan. Bring to a boil, lower the heat, stir a few times, and then cover and simmer for about 10 minutes. The water should have evaporated but the porridge should still have a nice texture to it. It should not be too mushy!

Divide amongst 2 bowls. Pour in some home made milk and top with your favorite chopped seasonal fruit. I used peaches, plums, grapes, and blueberries for mine. Enjoy!

NOTES

For extra protein, add some plant based protein to the home made milk before pouring into the bowl.


MILK ALTERNATIVESAlthough there are many options for vegan milk alternatives now a days, most store bought varieties include a bunch of ingredients, such as gums and carageenan, which are harmful to your health. Fortunately, you can make easy, healthy, and delicious vegan milk alternatives at home. Once you get the hang of it, you will see how simple it is to make these! You can enjoy them with cereal, in smoothies, to add to coffee

and tea, and for a variety of other uses. They are all delicious!


SIMPLE HOME MADE ALMOND MILK

INGREDIENTS

1 cup almonds, soaked overnight in filtered water3 cups filtered waterpinch Sea Salt

INSTRUCTIONS

Drain and rinse the soaked almonds. Place the almonds, water, and sea salt in a high speed blender and blend on high for about 2 minutes, until mix is completely smooth. Strain the mix through a nut milk bag, squeezing the bag in order to release all the liquid from the pulp. Store the milk in a glass jar in the fridge. Milk will last for up to 5 days.

NOTES

You can purchase a nut milk bag online (Amazon has a variety to choose from) or at a health food store. Make sure to get a good quality nylon one with a small mesh texture in order to strain the milk completely from the pulp in order to get a smooth and creamy milk.

The pulp can be saved and stored in a container in the fridge. You can use it in other recipes for granola and muffins. You can also add some of the pulp to smoothies. It’s even great added to bean or legume purees such as hummus.

For a tastier almond milk you can also add some vanilla extract (about 1 tsp.), some cinnamon (2 tsp.) and some pitted dates (3 or 4) or some stevia. Blend together with the almonds, sea salt and water.


HOME MADE COCONUT MILK

INGREDIENTS

3-4 C. Hot Filtered Water 2 C. Shredded Unsweetened CoconutPinch of Sea Salt

INSTRUCTIONS

Heat water until hot (but not boiling). Add ingredients to the container of a high-speed blender. Blend on high for 2 minutes. Pour through a colander to strain out the coconut pulp, and then strain mixture through a nut milk bag to filter the smaller coconut pieces. Drink immediately or store in a mason jar in the fridge.

NOTES

Fresh coconut milk should be used within 3-4 days of making it for the best flavor and texture. You can also add vanilla extract, raw honey or coconut sugar to sweeten. If you want to make thicker milk, use less water. If you want lighter milk, use more water.


HOME MADE OAT MILK

INGREDIENTS

1 cup Oat Groats, soaked overnight in filtered water3-3 1/2 cups filtered waterPinch of Sea Salt

INSTRUCTIONS

Drain and rinse oat groats. Place in a high speed blender with the water and sea salt and blend on high until smooth and creamy.

NOTES

This milk will be really creamy and thick! It’s like a yoghurt! It’s great to use it cold as a substitute for a yoghurt. Just top with your favorite fruits, nuts and seeds or use in smoothies or breakfast bowls. You can increase the water quantity to 4 cups or more in order to get a lighter oat milk that is more drinkable.


STRAWBERRY OAT MILK PROTEIN SMOOTHIE

SERVES 2

FOR OAT LAYER

INGREDIENTS 1 cup Oat Milk1/2 tsp Vanilla Extract1 Banana or 3-4 pitted Dates (or some Stevia)1-2 scoops Plant Based Protein

INSTRUCTIONS Combine all ingredients in a high speed blender and blend until smooth. Dive mix into 2 cups. Make the strawberry Layer in the same blender. There is no need to rinse it!

FOR STRAWBERRY LAYER

INGREDIENTS 1/2 cup Oat Milk2 cups frozen Strawberries1 tsp. Cinnamon Powder1 tablespoon Cacao Nibs3-4 pitted Dates (or some Stevia)

INSTRUCTIONS Combine all ingredients in a high speed blender and blend until smooth. Pour over oat layer, dividing the mix amongst the 2 cups. Top with some more cacao nibs. Enjoy!

NOTES You can also make this smoothie with almond milk. It also tastes delicious made with frozen blueberries or frozen nectarines.


LUNCH & DINNER


NOURISHING BOWLS

Make eating healthy, nourishing, high protein meals easy!

You can whip up big batches of different protein rich beans and legumes each week to create a variety of nourishing lunch and dinner bowls. You can pair the beans with your favorite vegetables, salads, nuts & seeds, and some grains to create hearty and satisfying combos that will give you the protein and nutrients it needs to build high energy levels.

Here are some ideas:

Choose one or more of these high protein sources of beans & legumes to cook each week:

Kidney beans, black beans, lentils (all varieties), garbanzo beans, black eyed peas, mung beans, soy beans, etc.

You can cook your chosen beans or legumes very simply by soaking in filtered water overnight and then rinsing and cooking in a pot with plenty of filtered water until soft. You can add spices while cooking or season them afterwards. You can, of course, also make more elaborate bean and legume dishes by adding onions, garlic, herbs, spices, and veggies to the cooking liquid. Sometimes it’s nice to take the time to make more special dishes that require more time and more ingredients. But if you are short on time and need to make something quick I find that simple works best. You can always make different tasty dressings or sauces that can accompany your bowls and give a completely different flavor profile from one to the other. I recently purchased a pressure cooker that reduces the cooking time of beans and legumes to 10-15 minutes. It is so easy to use and has made cooking these ingredients fast and convenient.

After you have chosen your beans and legumes, choose your green leafy greens, salad greens, sprouts, and other veggies (including roots and tubers) such as these:

Broccoli, green peas, kale, spinach, arugula, watercress, dandelion greens, cauliflower, radishes, asparagus, artichokes, carrots, zucchini and other squashes, turnip, cabbage, brussel sprouts, purple sweet potatoes, broccoli sprouts. pea sprouts, etc.

Try to pick a wide variety of these, choosing from the rainbow of colors that nature has provided for us. Rotate as many as possible through your week and include them in your nourishing bowls. If you can, choose as many local and seasonal veggies as


you can. You will find that these will be fresher and more nutritious, and will certainly taste more delicious.

You can include some raw veggies as well as cooked ones in your bowls. For the cooked ones, experiment with different healthy methods of cooking them such as steaming, gently sautéing in some coconut oil or olive oil, or baking them. You can season them as you like using different herbs and spices or keep them plain and simple and use a yummy home made sauce or dressing to season your bowl afterwards.

You can also include sea veggies in your bowls. There are many different variety of this seaweed, such as kombu, kelp, wakame, and arame, which you can find in health food stores or online. They are simple to make and usually require just hydrating them in some water for 10-20 minutes. These will add awesome vitamins, minerals, phytonutrients, and beneficial enzymes to your diet.

If you enjoy soy, you can include some plain organic tofu and tempeh in your bowls. They are a valuable way for vegans to get more protein in their diet. These provide good amounts of protein to a vegan diet and are convenient to have on hand. Tempeh is a much better alternative as it is minimally processed using whole soybeans, while tofu is made by coagulating soy milk, then pressing the curd into blocks. So in choosing between the two, it is best to stick to tempeh. You can buy tempeh and tofu in any health food store, as well as most grocery stores. Look for them in the refrigerated section, near where meat alternative products are sold. Ideally, you should both of these products organic (if you can afford it) and read the ingredient label to make sure you are not buying anything with added ingredients that you do not recognize. The ingredients should be pretty straight forward.

Tempeh and tofu are super versatile foods, and there’s no shortage of ways to eat them. Use tempeh and tofu the same way you would any type of meat — as a burger, in salads, stir fries, soups and stews. Since tempeh is firm, it’s best to slice it into thin slices or cubes before preparing it. Tofu varies from soft to extra firm and can be used in many different ways such as cut into cubes, thicker slices, crumbled, and blended.. Tempeh is commonly sliced thin then pan-fried or grilled, until the edges are crispy. Tofu can be cooked the same way. They can both also be baked, steamed, crumbled into soups and stews, or added into stir-fries.

To add more flavor, consider marinating the tempeh and tofu before cooking. Some of my favorite marinades for tofu and tempeh include soy sauce or tamari, Bragg’s liquid aminos, different types of vinegar (rice, balsamic, apple cider, etc), home-made coconut milk, almond and peanut butter, tomato sauce, garlic, ginger, spices, toasted sesame oil, and sweeteners like maple syrup and honey. Even a quick coat of soy sauce and a few other seasonings significantly heightens the flavor.


Small to moderate amounts of grains also go nicely in these bowls paired with the beans, legumes, and veggies. They are not the best sources of protein (they are mainly carbohydrates) so you should make the beans and legumes be the focus of your bowls. That being said, there are some grains that contain higher amounts of protein than others. Some of these are: brown rice, quinoa, buckwheat, and amaranth. But again, many people make the mistake of thinking that just because a grain is higher in protein that means it is a good source of protein. Again, grains are almost entirely carbohydrates, not protein.

Other good sources of protein that you can include in your bowls are nuts and seeds. Some good choices higher in protein are: almonds, walnuts, brazil nuts, hemp seeds, pumpkin seeds, and chia seeds.

Additionally, you can include other ingredients such as fruits in your bowls. Some of my favorites are avocado, apples, papaya, and mangos. Other nice additions are sauerkraut, unsweetened shredded coconut flakes, sesame seeds, and nutritional yeast.

Once you’ve created your bowl, choose how you would like to season it. You can keep it super simple and season it with some sea salt & freshly ground pepper, a squeeze of lemon or lime, a drizzle of olive oil, or get more creative and a little more elaborate with a yummy home-made dressing or sauce. Search the internet for healthy sauces and dressings that inspire you and get your taste buds salivating. Here are some of my favorite ones that I’ve adopted through the years from flavors that I love:

Carrot Ginger Sauce: gently boiled carrots, onions, garlic, and lots of fresh ginger root. You can boil these ingredients in some home made veggie stock for more of an herby taste, in some unsweetened apple juice for a sweeter taste, or in just plain filtered water. Once soft, puree mix in a blender with a little sea salt, adding water as needed to create a creamy texture that can easily be poured over your bowl. You can change the flavor profile of this sauce a bit by adding some tamari or soy sauce, or a little miso paste, or some curry powder.

Basic Lemon Dressing: a basic and delicious dressing made with dijon mustard, lemon juice, olive oil, and sea salt and freshly ground pepper. To this basic dressing you can add different herbs and spices to change the direction of the flavor profile. (See recipe below).

Balsamic Vinaigrette: a simple dressing made with olive oil, aged balsamic vinegar, sea salt, and freshly ground pepper. You can change the flavor profile of this dressing by experimenting with different kinds of vinegars.

Turmeric Tahini: tahini paste, lemon juice, parsley, turmeric powder, sea salt and


pepper all blended with a bit of filtered water to create a creamy sauce that you can pour over your bowls.

Vegan Queso Sauce: delicious Mexican style sauce made with boiled sweet potatoes, roasted red pepper, nutritional yeast, lemon juice, green onions, smoked chipotle powder, apple cider vinegar, olive oil, and sea salt all blended together with some filtered water to create a cheesy sauce. Great for Mexican inspired bowls. (See recipe below).

BASIC LEMON DRESSING Makes about ¾ cup

1 teaspoon Dijon mustard (smooth or grainy)3-4 tablespoons lemon juice (about 1 lemon)1 teaspoon honey or maple syrup (optional)½ cup extra virgin olive oilSea salt & Pepper to taste

Mix all ingredients in a small to medium size mason jar, close the lid and shake vigorously until all ingredients have mixed thoroughly and dressing has emulsified and is creamy.

NOTEDijon mustard is already salty so go easy on the salt at first and add more after mixing if needed.

HERB DRESSINGTo Basic Dressing, add:1 teaspoon finely chopped fresh herbs such as parsley, dill, tarragon, thyme, basil, cilantro, oregano, chives and mint. You can use a combination of a few herbs or just stick to one.

For example, some good herb combinations are:Oregano + Mint (Greek)Basil + Parsley (Italian) Dill + Mint (Mediterranean)Rosemary + Thyme (Mediterranean/French)Cilantro + Mint (Asian)Chives + Cilantro (Mexican)Tarragon (French) ~ Best on its own


RED LENTIL STEW OVER QUINOA WITH STEAMED KALE, MARINATED TEMPEH & BROCCOLI SPROUTS

SERVES 2

INGREDIENTS For the Bowls:1 package of Tempeh (about 8 ounces), cut into 1/4 inch slices2 bunches of Kale, chopped and steamed lightly2 handfuls of Broccoli Sprouts (or any other sprout that you like)1 cup cooked Quinoa2 cups cooked Red Lentil Stew2 tablespoons hemp seeds

For the tempeh marinade:1/2 cup strained tomato sauce (with nothing else added)2-3 tablespoons Tamari1 tsp. Cayenne (or more if you like it spicier)1 tsp. Maple Syrup (optional)1 tablespoon Extra Virgin Olive Oil

For the Red Lentil Stew:2 cups Red Lentils2 Carrots, peeled and chopped2 Celery Ribs, choppedHalf of an Onion, finely chopped1 Garlic Clove, minced1 tablespoon of Coconut Oil Sea Salt & Freshly Ground Pepper, to taste

INSTRUCTIONS Marinate the tempeh. Whisk all marinade ingredients together in a bowl and pour over tempeh. Make sure tempeh gets coated all over with the marinade. Set aside while working on other steps.


Make the lentil stew. In a medium pot, sauté onion and garlic in coconut oil over medium heat until fragrant, about 5 minutes. Add carrots, celery and red lentils and mix well to incorporate. Add enough filtered water to cover lentils and veggies and bring to a boil. Lower heat and simmer until lentils are soft and creamy, about 20 minutes. Season with sea salt and pepper.

Cook the tempeh. Heat a little coconut oil in a frying pan over medium heat and sauté marinated tempeh on both sides until crisp on the edges and chewy on the inside.

Make your bowl. Divide cooked quinoa among 2 bowls and pour a good cup of the lentil stew over each one. Serve it with the steamed kale, broccoli sprouts, and crispy tempeh. Sprinkle some hemp seeds over it. Enjoy!


SIMPLE MEXICAN RICE & BEANS BOWL WITH VEGAN QUESO

SERVES 2

INGREDIENTS 2 cups cooked Brown Rice2 cups cooked Black Beans1 cup Cherry Tomatoes, sliced in half1 Avocado, seeded, peeled, and cut into chunks1/2 cup Cilantro, choppedA good squeeze of LimeSea Salt to tasteVegan Queso Sauce to drizzle on top (recipe follows)

INSTRUCTIONS Layer all ingredients on a plate. Top with a good squeeze of lime and some sea salt. Sprinkle with cilantro and a good drizzle of vegan queso sauce.


VEGAN QUESO SAUCE

MAKES ABOUT 2 CUPS

INGREDIENTS

INSTRUCTIONS Place potatoes in a 350 degree oven and bake until soft, about 1 hr. Set aside to cool a bit. In the meantime, turn the oven to broil. Place the red pepper and the jalapeño on a baking sheet and set in the middle rack of the oven. Roast the peppers, turning every 3-5 minutes until skins becomes blistered. The whole process should take about 15 minutes and the jalapeño will be ready much before the red pepper so remove from the oven sooner. Set them aside to cool.

Peel the potatoes once they have cooled. Once peppers have cooled, cut them open and remove the stems and seeds.

Place all ingredients in a high speed blender and blend until the mix is creamy. You may need to add a little bit more water if it’s too thick. Taste and season to your liking.

NOTE

You can cut this recipe in half if you want to make a smaller portion. I like to make a larger amount because we love Mexican food and this sauce is a healthy and delicious addition that always kicks things up a bit! You can add a bit more smoked chipotle powder if you like it spicy, or omit it all together if you want to keep it mild. Kids tend to love this sauce! It’s a great dip for oven baked potato fries or for steamed veggies such as broccoli.

2 Sweet Potatoes1 Red Pepper1 Jalapeño Pepper1 Green Onion, whites and greens chopped4 tablespoons Apple Cider Vinegar

4 tablespoons Olive Oil6 tablespoons Nutritional Yeast1 tsp. Smoked Chipotle PowderJuice of 1 Lemon1-2 tsp. Sea Salt1/2 cup warm Filtered Water


MUNG BEAN DAHL OVER SPINACH & BROWN RICE

SERVES 3-4

INGREDIENTS 2 cups Mung Beans, soaked overnight in filtered water1/2 Onion, chopped1 Garlic Clove, minced1/2 Butternut Squash, peeled and cut into small cubes1-2 tsp. Coconut Oil1-2 tablespoons Curry Powder1 tsp. Sea Salt1 cup filtered WaterCooked Brown Rice to serveSpinach Leaves to Serve

INSTRUCTIONS

Drain and rinse mung beans. Heat a medium sized pot over medium heat. Add coconut oil and onions and sauté until onions are golden and transparent, about 5 minutes. Add garlic and butternut squash, tossing to combine and cook for a few more minutes. Add mung beans and water, bring to a soft boil, lower heat, cover, and simmer until squash and mung beans are tender, about 30 minutes.

Serve over a handful of spinach leaves and cooked brown rice. Brown Basmati or Jasmine rice are delicious in this recipe. You can top with some chopped cilantro and a squeeze of lime.


TOMATO, ZUCCHINI, AND ROSEMARY TOFU SOUFFLE

SERVES 2

INGREDIENTS 1 package firm organic Tofu (about 12 oz)1 tablespoon Almond Butter1 cup Cherry Tomatoes, sliced in half1/2 a Zucchini, finely chopped4 Sun-dried Tomato Pieces, rehydrated in water about 20 minutes and sliced Zest of 1/2 a Lemon 1 tablespoon freshly squeezed Lemon Juice1 small clove of Garlic, roughly chopped1 tablespoon finely chopped fresh Rosemary1/2 tablespoon of Extra Virgin Olive OilSea Salt & Freshly Ground Pepper

INSTRUCTIONS

Preheat oven to 375F.

Wrap the tofu in some paper towel and let it sit for 10-15 minutes so that the paper towel absorbs some of the liquid.

Unwrap tofu, chop it roughly, and add it to a food processor along with the garlic, almond butter, lemon zest, and lemon juice. Season with some sea salt and pepper and process until smooth. Transfer mixture to a bowl.

Add zucchini, sun-dried tomatoes, rosemary, and half of the tomatoes to the bowl and mix lightly. Transfer to 2 small oven safe dishes and arrange the remainder tomatoes on top, pressing them lightly into the tofu mixture. Season with a little more sea salt and pepper and bake for about 20 minutes or until golden.

Serve alongside your favorite salad greens. Enjoy!


SWEET POTATO & RED LENTIL SOUP

MAKES A BIG POT

INGREDIENTS 2 tablespoons coconut oil 2 small shallots, chopped1 tsp. mustard seeds1 tsp. coriander seeds1 tsp. fennel seeds1 tsp. turmeric5 fresh curry leaves1 tsp. cumin seeds 1/2 tsp. chili powder5 carrots, roughly sliced4-5 sweet potatoes, cubed2 cups Red Lentils2 tablespoons Tamari or sea salt to taste. 6 cups home-made veggie stock or water1 cup home-made coconut milkBig handful of cilantro leaves (no stems, just leaves left whole)Celery Microgreens (or finely chopped celery ribs and leaves, to serve on top)

INSTRUCTIONS

In a big soup pot, heat up the coconut oil over medium heat, and sauté shallots with spices for about 5 minutes. Add carrots and sweet potatoes and cook a few more minutes, then add lentils, veggie stock, and bring to a boil. Lower heat, cover, and simmer until carrots, potatoes, and lentils are soft, about 30 minutes. Remove curry leaves. With spoon, crush potatoes and carrots in pot to break up into smaller chunks. Alternately, you can also purée half of the soup and return to the pot. Add coconut milk and season to taste with the Tamari or with sea salt. Add the cilantro leaves and incorporate. Top with celery microgreens or chopped celery ribs and leaves.

NOTES

I love using red lentils because they cook really fast but this recipe is great with other types of lentils. It will just take longer to cook.


ROASTED VEGGIE & TOFU LASAGNA

MAKES A BIG LASAGNA

INGREDIENTS 1 Butternut Squash, peeled and sliced into thin round slices1 Large Eggplant, sliced lengthwise into thin slices4 Large Zucchini or Yellow Squash, sliced lengthwise into thin slices2 Large Sweet Potatoes, peeled and sliced into thin round slices2 Large White Sweet Potatoes, peeled and sliced into thin round slices2 Bunches of Spinach, stems removedFresh Herbs: basil, rosemary, thyme2-4 Garlic Cloves, peeled and minced1-2 T Extra Virgin Olive Oil or Refined Coconut Oil (without the coconut flavor)Sea Salt & Pepper

For the Tofu Mixture:4 packs of Organic Firm Tofu, drained and chopped roughly1 Yellow Onion, cut into small cubes2 Garlic Cloves, peeled and minced1 T Extra Virgin Olive Oil or Refined Coconut OilZest and Juice from 1 lemon Sea Salt & Pepper For the Sauce:3- 24oz Glass Jars of Good Quality Italian Organic Strained Tomatoes or Crushed Tomatoes2 Garlic Cloves, peeled and left whole1 T Extra Virgin Olive Oil or Refined Coconut Oil 1 T Dried Rosemary1 T Dried BasilSea Salt & Pepper

INSTRUCTIONS

Pre-heat the oven to 350 degrees. Make the tofu mixture: Add the tofu, lemon zest and juice, and a little salt and


pepper to a food processor and process until smooth. Heat olive oil or coconut oil in a pan and sauté chopped onion on medium heat until fragrant and translucent, about 5 minutes. Add the garlic and sauté a minute more, then add the tofu mixture and stir to incorporate. Season with sea salt and pepper and set aside.

Make Sauce: add olive oil or coconut oil, whole garlic cloves and herbs to a saucepan and sauté until the garlic is golden. Add strained tomatoes and bring to a soft boil. Lower heat, cover, and simmer on low for about 30 minutes.

In the meantime, sauté the spinach and minced garlic in a little coconut oil or olive oil and set aside. Place all other veggies on cookie sheets lined with parchment paper and sprinkle with sea salt, pepper and herbs. Roast in the oven until a bit soft but not fully cooked.

Once sauce is ready, season with salt and pepper to taste. Lightly oil a rectangular baking dish and add some of the tomato sauce. Start layering the different veggies, one by one, until you have different layers of veggies that fill the pan. Spread the tofu mix and some of the sauce in between layers. Bake in the oven for about 45 min to 1 hr. Serve with more tomato sauce on top.

NOTES

Other veggies that are great in this lasagna are Portobello mushrooms, heirloom tomatoes, onions, shredded carrots, red and yellow peppers and kale. You could also use tempeh instead of the tofu. Just add crumbled tempeh to the onion and garlic mixture while sautéing.


HEALTHY SNACKS


HOME MADE HIGH PROTEIN COCONUT ICE CREAM

HEALTHY AND DELICIOUS ICE CREAM THAT IS FREE OF ADDITIVES, GUMS AND CARRAGEENAN.

RAW HONEY & RASPBERRY

INGREDIENTS 3 cups Home Made Coconut Milk, chilled (you can also use almond or oat milk)2-4 tablespoons Raw Honey or Stevia to sweeten1 cup Frozen RaspberriesSeeds from 1 Vanilla Bean or 1-2 tsp. Vanilla Extract¼ tsp. CinnamonPinch Sea SaltFresh Raspberries to Top

INSTRUCTIONS

Place all ingredients, except fresh raspberries, in a high-speed blender and blend on high until smooth and creamy. Adjust taste as needed. Pour into the frozen ice cream container of your ice cream maker and process according to the manufacturer’s directions. Top with fresh raspberries. Enjoy!


RAW CARROT SALAD

INGREDIENTS 1-2 Raw Carrots, peeled and grated1-2 tsp. Raw Apple Cider Vinegar or Freshly Squeezed Lemon Juice 1 tsp. Coconut Oil, warmed slightly if hardSea Salt (or to taste)

INSTRUCTIONS Toss all ingredients in a bowl and enjoy. You can garnish with parsley, cilantro, mint or other fresh herbs.

NOTE Allow carrots to come to room temperature so that coconut oil dressing doesn’t harden once incorporated. Unrefined Coconut Oil gives a nice coconut flavor to this salad but if you are not crazy about coconut flavor, you can also use Refined Coconut Oil, which doesn’t have the coconut flavor but still has beneficial properties of coconut oil.

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