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BEY NDVE AN

CHICKPEAS I GARBANZO BUNS


AHEALTHY CRUSH COOKBOOK
COPYRIGHT 2016
AUTHORS ICRUSH FOSTER & KELLY KEElO
RECIPES ICRUSH FOSTER
EDITING, GRAPHICS & PHOTOGRAPHY IKELLY KEElO
LOGOS I RICH GOMEZ
USING DB. SEBl'S NUTRITIONAL GUIDE IS ALIFESTYLE CHANGE THAT Will CHAWNGE YOU TO CABE ENOUGH
ABOUT YOURSELF TO OVERLOOK THE OBSTACLES SO THAT YOU CAN FER YOUR VERY BEST.
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KEUYKWO
UflSTYll COACH IAfflOI I GWHIC DESIGNER
OWNER I AHEADllY CRUSH UC.
IG I KEllYKWO &ABWTIYCRISH
I staned mv healthv iournev when I lost 58 lbs about7vears ago.
At times. it was achallenge to keep the weight off until I began eating using
Dr.Sebi's Nutritional Guide. In this book, I've combined mv studies of Dr Sebi
with various culinarvtechniques to create asatisfVing food menu for me and
mvfamilv. I've counseled with some great minds in both cooking and
African Bio Mineral Balance to create dishes that match our carbon base
in an effon to encourage Chemical Affinitv with the foods I prepare.
The ositive chan es tom bod have definite! been worth it!
CRUSH FOSTIR
AfflOR I AWUNE CHEf
OWNER IAIWTIY CRUSH UC
IG ICIISHFOSTER
BEYOND VEGAN IS DEDICATED TO DR. SEIi.
THANK YOU FOR SHARING YOUR KNOWLEDGE &POWERFUL SPIRIT WITH THE WORLD.
IT HAS CHANGED OUR LIVES.
BEY NDVE AN
CHICKPEAS I GARBANZO BUNS
"REAL SOUL FOOD IS FOOD THAT ENHANCES THE SOUL, OUR CENTRAL SUN, OUR MELANIN, OUR CARBON.
FRUITS, VEGOABLES, GRAINS; THIS IS THE REAL SOUL FOOD"
DR.SEIi
THE INIREDIENTS USED IN THIS COOKBOOK ARE All FROI DR. SEBl'S NUTRITIONAL IUIDl
ANYONE INTERESTED IN RECIPES USINI NUTRIENT DENSE INIREDIENTS Will RND GREAT
TASTY omONS IN THIS BOOK THAT THE WHOLE FAMILY CAN ENJOY.

DO NOT USE YEAST, SOY, PROCESSED SUGAR, MEAT OR DAIRY


IN ANY Of THESE RECIPES.
KITCHEN TOOLS USED WHILE PREPARING THESE RECIPES


f
USE A3201 CONTAINER TO SOIi YOUR CHICKPEAS.
Fill THE CONTAINER WITH 2.5 CUPS OF CHICKPEAS. THEN Fill TIE CONTAINER TO THE TOP WITH WATER.
SOIi THEM OVERNIGHT IN THE REFRIGERATOR. TIIE NEXT DAY, STRAIN &RINSE TIE CHICKPEAS.
BOil THEM ON HIIH HEAT WITH ATABLESPOON OF GRAPESEED Oil FOR 46 MINfflS
OR UNTIL THEY ARE son & MASH EASILY.

ONCE THEY IRE COOKED & COOLED, YOU CAN USE THEM FOR ANY OF THE DISHES LISTED IN OUR BOOK.
YOU CAN STORE THEM FOR USE WITHIN THE NEXT 5-7 DAYS.

- 3-- ,,
CHICKPEAS GARBANZO BEANS
BASE INGREDIENT
AQUAFABA CAN BE USED AS AN EGG WASH PRIOR TO DIPPING FOOD INTO HOUR OR BATTER.
IT HELPS TO MAINTAIN THOROUGH COVERAGE OF All HOURS TO GIVE FOODS AGOLDEN CRUST.

INGREDIENTS:

11/2 -21/2 CUPS Chickpeas


5 - 6 CUPS Spring Water

DIRECTIONS:

1. Boil Chickpeas for 45 minutes lor until sob for use in vour recipesJ.
2. Strain the water & set it aside. This is the Aquafaba.
3. Store in a glass container for up to 3 weeks.

- 5~ ,,, ~
AQUAFABA
CHICKPEA WATER
SAY CHEESE THATS RIGHT CHEESE MADE FROM CHICKPEAS. THIS SLICEABLE CHEESE RECIPE
IS GREAT FOR SANDWICHES, CRACKERS, FOR PIUA OR IN SALADS. THE POSSIBILITIES ARE ENDLESS.

INGREDIENTS:

21/2 cups Garbanzo Flour


31/2 cups Spring Water
2tbsp Sea Salt
1tbsp Onion Powder
1Kev lime lsqueezedJ

DIRECTIONS:

1. Add Garbanzo Flour to apot with seasonings.


2. Using awhisk, slowlV stir adding water graduallV.
3. Whisk thoroughlV to remove all lumps.
4. Turn flame to low.
5. Continue to whisk While mixture begins to thicken.
6. Once the mix forms athick batter, turn flame off.
1. Continue to whisk as vou pour mixture into 2small cheesecake pans.
8. Use arubber spatula to spread, smooth & level the surface of the mixture.
9. Refrigerate mixture for 30 minutes allowing it to cool thorouuhlV.
10. Remove from fridge,then remove cake pan rim.
11. Cut in half, squares or in thin slices for sandwiches or snacks.

* SPICY TOMATO SAUCE RECIPE PAGE 1311


* FLAT BREAD RECIPE PAGE 1381
CHEESE
FLAT BREAD I SPICY TOMATO SAUCEI KALEI SUNDRIED TOMATO
TAKE YOUR CHEESE & MAKE AFUN SNACK THAT Will BE AHIT AT SOCIAL GATHERINGS & IN LUNCH BOXES.
CREATE YOUR OWN SPIN BY ADDING ADDITIONAL VEGGIES TO THE CENTER FILLING!

INGREDIENTS FOR OUTER CRUST:

3/4 cup Spen Flour


1/4cup Ten Flour
1tsp Onion Powder
1/2 ISP Sea Salt
1pinch Thvme
1pinch Basll
1/3 cup Spring water
1tbsp Grapeseed OH
* CHEESE RECIPE PAGE 171
lUSE GLASS PANJ
* TOMATO SAUCE RECIPE PAGE 1371

DIRECTIONS:

1. Mix drv Ingredients together In amlXlng bowl & stir evenlV.


2. SlowlV pour In water. Condnue mixing undl adough forms.
3. Spread addldonal Spelt Flour on vour work surface &kneed the dough.
4. Use arolllng pin to nanen the dough Into alarge thin laver.
5. Use asquare cookie cutter or scraper to make square pieces of dough.
6. Place a1/4Inch sllce of cheese at the end of each square of dough. Roll closed.
1. Close the ends of each cheese stick bV tucking the dough Inside.
8. ThoroughlV heat Grapeseed OH In pan. Frv each cheese stick for 20 seconds per side.
9. When all sides are medium brown, transfer cheese sticks to a paper towel Hned bowl.
10. Serve warm wnh dipping sauce. EnJov.
CHEESE STICKS
SPICY TOMATO SAUCE
AGREAT MENU ITEM TO TRANSITION CHILDREN TO MORE NUTRIENT DENSE FOODS THAT
1
SEEM SIMILAR TO WHAT EVERYONE EATS". PAIR WITH OUR SWED & SOUR OR TOMATO SAUCE.

INGREDIENTS:

11/2 cups Chickpeas (soaked & drained)


1/2 CUP Speh Flour
3 tbsp Grapeseed Oil
1ISP Sea Salt
1/2 tsp Savorv
1/2 tsp Onion Powder

DIRECTIONS:

1. Place Chickpeas, Sah,1tbsp of Grapeseed Oil & Seasonings in afood processor.


Pulse until grain.
2. Transfer ingredients to a mixing bowl. Add Speh Flour.
3. lighdv oil hands. Form nuggets bv hand. Place in a container.
l Freeze for 20 minutes.
5. Heat skillet with left over Grapeseed Oil.
6. Remove nuggets from the freezer. Frv on high heat 1minute per side.
1. Flip nuggets twice until golden brown.
8. Transfer to a bowl with paper towel.
9. Cool, serve & eniov.

* USE THIS RECIPE TO MAKE ACHICK'NPATIY TOO!


CHICK'N NUGGETS
ACARIBBEAN FAVORITE IS BACK ON THE TABLl THE FLAVOR &TEXTURE SIMILAR TO THE TRADITIONAL RECIPE.
THE SECRET IS IN THE "OCEAN WATER". ACONVENIENT "SNACK ON THE GO" FOR THE WHOLE FAMILY.

INGREDIENTS:

2 cups Chickpeas lcooked/drainedl


1/4 cup Wakame [Seaweed) Flakes
1/2 CUP Spelt Flour
1tbsp Sea Salt
1tsp Onion Powder
1tspSavorv
1 Kev lime [squeezed)
3 tbsp Grapeseed Oil

DIRECTIONS

1. Place ChickPeas, Salt, 1tbsp of Grapeseed Oil, Spelt Flour, Wakame Flakes &
seasonings in a food processor. Pulse until chunkV.
2.Transfer ingredients to a mixing bowl.
3. lightlV oil hands & form Fishless Cakes. Place in a container.
4. Freeze Fishless Cakes for 20 minutes.
5. Heat skillet with 2 tbsp Grapeseed Oil.
6. Remove Fishless Cakes from the freezer. Frv on high heat 1 minute per side.
1. Flip Fishless Cakes twice until golden brown.
8. Transfer to a paper towl lined boWI.
9. Cool & serve.

TARTAR SAUCE RECIPE PAGE 1361


----~ *
FISHlESS CAKES
TARTAR SAUCE

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THIS MOCK TUNA RECIPE PROVIDES THE TEXTURE & TASTE TO CREATE GREAT SANDWICHES & SAlADS.
PUT IT ON HOMEMADE SPElT CRACKERS OR AROMAINE lEAF FOR AQUICK ElECTRIC SNACK.

INGREDIENTS:

2CUPS Chickpeas (cooked SOIU


1/2 tsp Sea san
1/3 CUP Brazil Nut Mavo
1Kev lime lsaueezedJ
1/4cup Wakame Flakes
1/3 cup Spring Water
1/2 Medium Red Onion ldicedJ

DIRECTIONS:

1. Add cooked Chickpeas to abowl. Mash with atork or pulse in atood processor.
2. Allow the mixture to remain the chunkV consistencv ot Tuna Fish.
3. Transfer to abowl &set aside.
4. Add Wakame Flakes & 3/4cup ot Spring Water to ablender. Blend.
5. Strain the Wakame trom the mixture &set the sea flavored water aside.
&. Add Brazil Nut Mavo, Sea Salt Kev lime &Sea Flavored Water to the Chickpeas. Mash together.
1. Fold in diced Red Onion.
8. Eat on Romaine Leal, in asalad, or make asandwich.
BWll NUT MAYO RECIPE PAGE 1351
TUNAlESS WRAP
ROMAINE lITTUCE LEAF
IT HAS THE TEXTURE & ABILITY TO TAKE ON VARIOUS FLAVORS LIKE TRADITIONAl TOFU.
USE AS AMEAT REPlACEMENT FOR YOUR MEAlS. AVERSATllE ADDITION TO YOUR REPOOIRl

INGREDIENTS:

21/2 cups Garbanzo Flour


1tbsp Sea San
1tbsp Onion Powder
ltsp Basll
1Kev lime lsqueezedl
31/2 CUPS Spring Water

* Add addhlonal seasoning


to modnv taste.

DIRECTIONS:

1. Add Garbanzo Flour, Seasonings & Kev lime to pot.


2. Using a whisk, slowlv stir, adding water graduallV.
3. Whisk thoroughlV to remove all lumps.
4. Turn flame on low.
5. Continue to whisk whlle mixture begins to thicken.
6. once the mix forms a thick batter, turn the flame on.
1. Continue to Whisk as vou pour Into a large glass baking dish.
8. Use a rubber spatula to spread, smooth & level the surface of the mixture.
9. Refrigerate mixture for 30 minutes & allow to cool thoroughlv.
10. Remove from fridge & turn dish upside down to remove ToFu.
11. Cut Into blocks. Store In an air tight container up to 1 davs.
12. Pan Irv In batter, bake or eat cold.
TOFU
THIS BANANA INFUSED TREAT IS AWELCOME DESSERT OPTION FOR LOVERS OF CAKE &ICE CREAM.
ATASTEFUL ENDING TO ASAVORY MEAL THAT SATIFIES THOSE WHO HAVE ACRAVING FOR SWEHS.

INGREDIENTS FOR WALNUT CRUST:

1/2 cup Walnuts 5Dates


1 pinch Clove lverv little] 1pinch Sea San
21/2 tbsp Spelt Flour 2tbspAgave
1 tbsp Coconut Oil

DIRECTIONS:

1. Add all ingredients to blender. Pulse until chunkV.


2. Press Walnut Crust mixture to the bonom ol a Cheesecake Pan.
3. Place In freezer while making pie tilling.

INGREDIENTS FOR PIE FILLING:

1Burrow Banana Cripe] 2 tbsp Agave


1pinch Clove lverv lhtleJ 3/4 cup Chickpeas ccooked/stralnedJ
1/8 cup Spring Water

DIRECTIONS:
1. Add all ingredients in a blender. Blend until smooth.
2. Remove Walnut Crust lrom the freezer. Add Banana Filling over the top.
3. Level top ol Banana Filling whh rubber spatula. Put pan back in the freezer tor 5 hours.
4. Remove from freezer. Allow 10 minutes belore removing the rim ol cheesecake pan.
5. Garnish whh Caramel Sauce & lresh lruit ol vour choice.
6. Allow an additional 15 minutes or more to soften, Serve cold & eniov!
* CARAMEL SAUCE RECIPE PAGE 1311
BANANA CREAM PIE
THIS MOIST SPONGY CAKE WORKS AS THE BASE FOR THIS SHORTCAKE TOPPED WITH STRAWBERRIES
BUT IT CAN BE USED FOR ANUMBER OF TASTY TREATS. TIME TO on CREATIVE!

INGREDIENTS:

2cups Chicueas lcooked, strained)


1/2 Burro Banana
1/2 tsp Sea San
1/4 cup Agave
1/2 cup Kamut Flour
1/2 cup Sparkling Mineral Water
1cup Strawberries lchoppedl
1tbsp Grapeseed Oil

DIRECTIONS:

1. Pre heat oven to 350.


2. Add the Chickpeas, Burro Banana, Sea San into afood processor.
3. Mix thoroughly until abatter is formed. Transfer to abowl.
4. Stir in Agave, Kamut Flour, Mineral Water &1tsp of chopped Strawberries.
5. Oil pan with Grapeseed Oil. Pour mixture into Baking Pan. (Should make 2-3 mini cakesJ
6. Bake at 350 for 30 minutes or until top is brown & fork lor cake testerl comes out clean.
1. Allow to cool for 30 minutes. Remove from the pan.
8. Complete with Strawberries & Strawberrv Sauce.
* STRAWBERRY SAUCE PAGE I 31 I
.....
STRAWBERRY SHORTCAKE
AN ENTICING BREAKFAST OR DESSERT! IT SEEMS llKE IT COUlD BE ANAUGHTY TREAT BUT THE
INGREDIENTS MAKE IT ANUTRIENT DENSE DEllGHTFUl ADDITION TO YOUR WEEKlY FOOD MENU.

INGREDIENTS:

1cup Garbanzo Hour 1/2 CUP Spring Water


1pinch Onion Powder 1tbsp Grapeseed Oil
1pinch Clove 1Burrow Banana lcuu
1pinch Sea Sall 10 Blueberries
1tbspAgave

DIRECTIONS:

1. Add Garbanzo Four & seasonings to amixing bowl. SlowlV whisk in water until abatter is tormed.
It should be thinner than pancake batter but thick enough tor vou to successtullv llip.
2. Prepare vour pan With Grapeseed Oil. Allow the pan to get hot lverv importanU.
3. Pour the batter in the center ot the pan ensuring the shape is round.
Small to medium sized Crepes are easiest to Hip. Keep this in mind when pouring.
Once holes begin to torm on the top, the Crepe should be readv to llip.
4. Flip the Crepe & allow it to Irv on the opposite side tor about 1minute.
5. Transfer to apaper towel lined plate. Continue with another Crepe.
6. Spread Agave onto the inside ot Crepes [all the wav to the endsl.
1. Add Banana Slices & Blueberries.
8. Fold the Crepe into 3pans using the Agave to slick the ends closed.
9. Eat plain, drizzle with additional agave or one ot our sauces. Eniovr
CREPE

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AGREAT OPTION FOR SUNDAY BRUNCH. YOU'LL FIT RIGHT IN WITH THOSE EATING ATRADITIONAL BREAKFAST!
ADD YOUR FAVORITE VEGETABLES, CHEESE SAUCE, MUSHROOMS, OR AVOCADO.

INGREDIENTS:

1cup Kale lchoppedJ


1Tomato ldicedJ
1/2 Red Onion ldicedJ
1pinch Sea Salt
3/4cup Garbanzo Flour
1/2 cup Spring Water
1tsp Onion Powder
1tspSavorv
1tbsp Grapeseed Oil
* Cheese Sauce

DIRECTIONS:

1. Steam or stir Irv Kale, Tomato & Onion in 2 tbsp of Water with a pinch of Salt.
2. Transfer vegetables to a separate plate.
3. Add Grapeseed Oil to the alreadV hot pan.
4. Whisk Garbanzo Flour, Onion Powder, Savorv, & Spring Water into a batter.
5. Pour batter in the middle of pan & form amedium sized circle leasv to flipJ.
6. Cook for 60 seconds on both sides. Transfer to a plate.
1. Add vegetables from separate plate to each Omelet.
8. Add Creamless Cheesv Sauce or Cheese lopUonalJ. Fold.
* CREAMlESS CHEESY SAUCE RECIPE PAGE 1311
OMELET
TOMATO I RED ONIONS I KALEI CHEESE SAUCE
PUDDING MADE FROM GARBANZO FLOUR IS ANUTRIENT RICH SNACK OPTION. IT CAN BE PAIRED
WITH WALNUTS OR TOPPED WITH FRUIT. CARAMEL SAUCE GIVES IT ADESSERT TWIST.

INGREDIENTS:

1 cup Garbanzo Flour


3/4 cup Spring Water
1 tsp Sea Salt
1/2 Kev lime lsqueezedl
1 small pinch of Clove lverv lifflel
2tbspAgave

DIRECTIONS:

1. Add Garbanzo Flour to apot.


2. Using awhisk, slowlV stir adding water graduallV.
3. Whisk thoroughlV to remove all lumps.
4. Turn flame on high. Switch to using aspoon.
5. Continue to stir as the mixture begins to thicken.
Use the spoon to scrape sides of pot if needed. Turn the flame off.
6. Do not stop stirring. Once the mixture is thick like batter, pour into large mixing bowl.
1. If the mixture is too thick, add Spring Water or Hemp Milk to thin it.
8. Stir in Agave, Clove, Sea Salt &Kev lime Juice.
Adjust the texture to vour desired consistencv for Pudding.
9. Sprinkle in Walnut pieces & drizzle Date Caramel Sauce. Eniovl
*CARAMEl SAUCE RECIPE PAGE I 311
BANANA WALNUT PUDDING
WALNUTS I CARAMEL SAUCE
HUMMUS IS ACLASSIC &VERSATILE DIP THAT CAN TAKE ON ARANGE OF FLAVORS.
EAT IT IN ITS ORIGINAL FORM OR ADD DIFFERENT HERBS & VEGOABLES TO MAKE IT YOUR OWN.

INGREDIENTS:

2cups Chickpeas lcookedl


1/3 cup Tahini Butter
1ISP Sea Salt
1 tsp Onion Powder
1 Kev lime lsqueezedl
1tbsp Sesame Oil
1/4 CUP Spring Water

DIRECTIONS:

1. Place all ingredients [except waterl into afood processor. Process on low.
2. Slowlv add water to desired consistencv smooth consistencv is optimal.
3. Use arubber spatula &transfer to an air tight container for storing.
4. Serve as adip or spread. * flATBRW RECIPE PAGE 1381
HUMMUS
FLAT BREAD SQUARES
THIS IS AROBUST STEW WITH ALITTLE HABANERO KICK IF YOU WANT TO HEAT THINGS UP.
AGREAT GO TO MEAL WHEN YOU'RE FEELING UNDER THE WEATHER.

INGREDIENTS:

1 Yellow Crookneck Squash


1 zucchini
1/2 cup Chavote Squash
1/2 CUP Red Bell Pepper
3Scallions
1/2 small Red Onion
4 cups ChickPeas lcooked/suainedJ
..---------
4 CUPS Spring Water
1tsp Onion Powder
1tspSavorv
1tsp Grapeseed Oil
1tspSeaSan
1pinch Basil
1pinch Thyme

1/2 Habanero Pepper optional

DIRECTIONS FOR BROTH:

1. Blend 1cup Spring Water & 1 cup Chickpeas into a liquid.

DIRECTIONS FOR STEW:

1. Add all remaining ingredients & broth into a pot.


2. Simmer on low heat tor 1hour.
HEARTY STEW
HABANERO PEPPERS OPTIONAL
THIS IS AWONDERFUL CHANGE OUT FOR MASHED POTATOES. PERFECT AS ASIDE OR MAIN DISH.
USE OUR SUGGESTED TOPPING OR CONSIDER THE CHEESE OR SPICY TOMATO SAUCE. YOU CAN'TGO WRONG!

INGREDIENTS:

2CUPS Chickpeas
1/2 cup Spring Water
1/3 CUP Hemp Milk
1/2 tsp Savorv
1ISP Sea Salt
1tsp Onion Powder
2tbsp Red Onion ldicedl

DIRECTIONS:

1. Add all ingriedems to food processor.


2. Process mixture until smooth.
3. Transfer mixture to pot.
4. Turn flame on high. Stir with rubber spatcula until mash is warm.
5. Place in serving bowl, garnish & serve.

sun Dried Tomato, BabV Bella Mushrooms, Kale &additional Red Onion optional.
CHICKPEA MASH
KALE I BUnON MUSHROOMS! SUNDRIED TOMATOI RED ONION
OUR MAYO IS THE BASE INGREDIENT FOR All OF OUR CREAMY DRESSINGS & SAUCES.
IT IS USED TO PROVIDE BODY AND TEXTURE TO OUR TARTAR AND CHEESE SAUCES.

INGREDIENTS FOR BRAZll NUT MAYO: ----- INGREDIENTS FOR TARTAR SAUCE:

1lsp Coconut OH 3lbsp Brazil Nut Mayo


1cup soaked Brazil Nuts lat least 4hoursJ 1lbsp Cucumber ldicedl
1Kev lime Uuice squeezed] 1Kev lime lsqueezedl
1dash Onion Powder
2pinches Sea Salt 1pinch Sea Salt
1dash Onion Powder 1/4 cup Spring Water
1cup Spring later lose as needed]
DIRECTIONS FOR TARTAR SAUCE :

DIRECTIONS FOR BRAZll NUT MAYO: 1. Add all ingredients to acontainer with alid and
shake or mix until sauce forms.
1. Put ingredients in blender with 1/2 cup Spring later.
2. Blend &check consistencv. INGREDIENTS FOR CREAMlESS CHEESY SAUCE:- ~ ~ - -
3. Add more Spring later &blend to desired texrure.
3lbsp Brazil Nut Mayo
4. Once nilture is le consistencv ot 1pinch Sea San
paste/spread, Ifs readVI 1/4 cup Spring Water
5. Use arubber spatula to transfer to a 1 Key lime ls,eeze
mason iar for storage. 2lbsp Butternut Squash loPlillnal for calorl

DIRECTIONS FOR CREAMLESS CHEESY SAUCE : ----

1. Blend all ingredients in blender undl sauce forms.

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BRAZll NUT MAYO


SAUCES CAN MAKE OR BREAK AMEAL. OUR RECIPES ARE DESIGNED TO PLEASE YOUR PALATE &
ADD THAT SPECIAL NOTE TO YOUR MEALS THAT Will GIVE THEM THE YUMMY FACTOR.

STRAWBERRY SAUCE: SPICY TOMATO SAUCE: --------

1cup Strawberries lchoppedJ 4 Plum Tomatoes


2tbspAgave 4tbsp Red Bell Pepper ldicedl
1tbsp Onion Powder
2 tbsp/Coconut Oil 1tbsp Grapeseed Oil
1Kev lime [squeezed] 1tsp Sesame Oil
1/4 cup Spring Water 1tsp Sea Salt
1 Pinch of Sea Salt 1Kev ume (squeezed)
/ 1/2 tsp Habanero Pepper
DIRECTIONS: DIRECTIONS:

1. Add ingredients to blender. 1. Cut plum tomatoes in han. Remove seeds.


2. Pulse until chunkV. 2. Bake at 350 degrees for 30 minutes. Cool.
3. Add all ingredients to blender. Blend until smooth.
4. Store in air tight iar in the fridge for up to 1davs.
CARAMEL SAUCE:
SWED & SOUR SAUC=-=E;;._
: _ _ _ _ _ __
13 Dates
1/3 cup Spring Water 1Apple (pealed &dicedl
1/2 ISP Sea Salt 1tsp Agave
1pinch Clove lverv HnleJ 1Kev Ume lsqueezedl
1/4 cup Spring Water
1pinch Clove lverv littlel
-- DIRECTIONS:
DIRECTIONS:
1. Add ingredients to blender.
2. Blend until smooth. 1. Add ingredients to blender.
-----------
2. Blend until smooth.

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IF YOU ARE FINDING IT HARD TO FIND AYEAST FREE BREAD AT THE MARKO, CREAH ONE!
THIS FLAT BREAD CAN BE USED FOR SANDWICHES OR YOUR FAVORITE SNACK.

INGREDIENTS:

3/4 CUP Spelt Hour


1/4cup Tell Flour
1tsp Onion Powder
1/2 ISP Sea Salt
1pinch Thvme
1pinch Basil
1/3 cup Spring Water
1tbsp Grapeseed 011

DIRECTIONS:

1. Mix drv lngredle together In amixing bowl. Whisk evenlV.


2. SloWIV pour In water. Continue mixing untll adough torms.
3. Spread additional Spelt Hour onto your work surtace. lneed the dough.
4. use arolling pin to flatten the dough imo alarge thin layer.
5. use asquare cookie cutter or scraper to make square pieces ot dough.
6. ThoroughlJ heat pan wnh Grapeseed Oil. Frv dough tor 20 seconds per side.
9. When both sides are medium brown, transfer to apaper towel lined bowl.
10. Top with spread, use for sandwich bread or create aflat bread piua!

, 38 .
"MUCUS IS THE CAUSE OF EVERY DISEASE. ELIMINATE THE MUCUS AND YOU ELIMINATE THE DISEASE"
DR. SEBI