Lissa Plant Based Dips Dressing Se Book

hoan.phamkhai@outlook.
com 18 Sep 2020
copyright ©2017
hoan.phamkhai@outlook.com 18 Sep 2020
Hello Lovely Friend,

I’m passionate about eating a plant based diet, and mine is specifically a raw vegan one. In this book
you will find all of my creations and inspired dips, dressings, sauces, spreads, condiments and toppings.
The table of contents is at the back of the book on page 248 if you want to browse or need to
find one that you want to make again.
I have split this book into four sections:

1 ~ The no-added fat recipes. With ideas for those looking for the “no overt” fat dressings. These are
great dressing options for breakfasts and lunches.
2 ~ The low fat recipes, which includes dips and dressings made with seeds and fresh young thai
coconut. Best for lunch salads as you move later into the day.
3 ~ The higher fat recipes. These ones you might want to make sparingly, share or save a half for the
next day. These are made with varying fats including nuts, seeds, coconut, olive and avocado. I reserve
these recipes for dinner-time and normally eat them with plenty of dark leafy greens in my salad.
I prefer to keep my higher fat recipes to later in the day as they are heavier and comforting.
4 ~ The toppings recipes. I added 8 recipes for you to top your meals with. There are both low and
high fat options; I have added the category on top of each recipe so you can decide if it is
appropriate for your salad.
Whether you are raw vegan, standard vegan or even just looking for more plant based options, this
recipe book is full of delicious ideas to enhance your daily salads and help you to eat more of them.
The goal is to help you fall in love with whole plant foods in their raw form. Eating more, and crowding
out the other stuff. Don’t forget to take your potlucks and get-togethers to the next level with epic dips
and dressings.
~ Much love, Lissa
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3
Tips & How To Use This Book

As a raw vegan, there can be differing opinions on certain ingredients. Some things are not legitimately
raw, like cashews, nutritional yeast and most powdered or dried spices. If you are concerned about the
“rawness” or “non-toxicness” of certain ingredients, perhaps leave them out or find replacements. If you
aren’t sure if your spices were dried at the acceptable temperature of 115F, then you can always make
your own in your dehydrator or in the sun with fresh organic herbs. I still include certain things in my diet
that may be controversial but they keep me eating near fully raw. These ingredients would be garlic,
onions, dried and powdered herbs, cashews and other nuts that are pasteurized to prevent any
contamination, nutritional yeast and coconut aminos, My motto is, “If it bothers you, don’t eat it. If it helps
you to eat the highest amount of raw food as possible, then by all means enjoy it!”
Dips and dressings are easy to change up. If you want a dressing to be thicker for a dip, just use less
water and the same goes for turning a dip into a dressing. Add a little more liquid and voila, you have
a nice dressing to use for a salad instead of a dip.
For the serving sizes in this book, I have not included them because for the most part, I consume all of
the dressings I make. The only ones that I save half for another day (or split and share with friends and
family) are the higher fat recipes. You are more than welcome to eat as much of the dips and dressings
that you desire based on your personal diet needs. If you are doing a lower fat diet, eat plenty of fresh
produce with the portion you choose to eat to help balance the fat percentage down. As for the
no- fat and low fat options, I do consume the entire amount that I make with each salad. I need to keep
my calorie count high, and these dressings do that job well without adding too many fats to my day.
These dressings should hold for the next day if the portion in the recipe is too large for you.
At the end of each recipe, I offer suggestions of what to eat with the dressing, but you are the creator
and you can use any ingredients you wish for your salads and what you choose to dip with.
4
You will need a high-speed blender for most of the recipes in this book. I highly recommend a Vitamix
blender, but anything that is high speed will work just fine. If using your Vitamix to warm up sauces, make
sure that you have your salad or veggie noodles made and ready to go.
You will also need a dehydrator for a few of the recipes. I have indicated under the recipe title if one is
required or only suggested. If it is required, then you must use the dehydrator to get the desired
outcome. If it is only suggested, then the main goal is to either warm up the sauce or evaporate some of
the liquid to intensify the flavours of the ingredients. If you do not have a dehydrator, you may use your
oven. Turn on the oven to the lowest temperature and before putting in your creation, turn off the heat
and allow the oven to cool a little bit. If the temperature is too hot for your hands, wait a little longer.
Place your creation in the oven and just let the heat warm it up. I rarely use my dehydrator to fully
dehydrate items as I prefer to have still have some of the natural water content.
I do not follow strict food combining rules. If you do, please adjust and modify dressings as you see fit.
I find the only fruits that are okay with fats like seeds and young coconut are dates and berries. Try to
keep your heavier fats away from fruit if possible.
In regards to using spices: They are normally not recommended on a natural hygeine style diet, but I do
still include them for myself so I have added them to this recipe book. I have found that living in a
northern climate, warming spices help to keep me warmer and I would rather have spices in a raw dish
than a typical cooked meal. It’s nice to have an assortment of new flavours that allow me to enjoy my
raw vegan meals just that little bit more. You can replace most dried herbs with fresh ones which would
be preferred but the powders are more concentrated in flavour and you can find a larger variety.
Always start slowly with spices and only add to your taste preferrence. You can also make your own
dried herbs with your dehydrator, and crush traditionally with a mortar and pestle. If a spice bothers you,
please find an alternative or leave it out of the recipe.
Included in this book are 117 of my creations. 39 of them are older classics from my other recipe books
but they have been updated and tweaked with slight changes. I have indicated on each page if it is
a new recipe or an old classic. Of the 117 recipes, 48 are no-added fat, 24 are low fat, 37 are higher
fat and 8 are toppings with various fat levels.
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Ingredients: Rare Finds

I tried to keep the ingredinets as easy to obtain as possible but there are a few special ones I would
like to mention before we go any further.
KALA NAMAK: For the Vegg Salad recipe on page 237, you will need some Kala Namak (otherwise
known as Indian Black salt). It’s not coloured black - it’s actually a white salt and is not at all salty
compared to pink, grey or even table salt. The reason I use this salt in this specific recipe is because it is
very high in sulfur, thus creating the sulfuric eggy smell and flavour. You can typically find this salt at
specialty spice merchants and some asian grocery stores, as it is used mainly in South Asian cuisine.
I order mine online from a local Canadian spice merchant: www.silkroadspices.ca
COCONUT AMINOS AND NECTAR: Used in many of my recipes. It’s basically fermented coconut tree
sap and has the flavour of sweet soy sauce. Most health food stores carry it now and even some
grocery chains. It has become a great option for those wanting to avoid soy and excessive salt. I used
a product called “Cocominos” by Naked Coconuts. They also have a coconut nectar (syrup).
POWDERED HORSERADISH OR WASABI: You can find these as well at specialty spice stores. Try to
make sure that there are no strange ingredients added that you don’t want to consume.
PROBIOTIC CAPS: Used in my fermented recipes on pages 163-167. Try to find a vegan dairy-free
version with acidophilus. Bonus: give your digestion a little extra boost.
DRIED BLACK TRUMPET MUSHROOMS: I find these to have the best buttery mushroom flavour and so I
prefer to use them to get the best mushroomy effect. You can find these in specialty stores or order them
online. I found mine at a farmers market vendor who sells a variety of fresh and dried mushrooms.
OTHER: Miso paste, turmeric root, red thai chili peppers, nori sheets, liquid smoke, pink himalayan or grey
celtic salt and jungle peanuts are a few other ingredients that may be needed for a few of the recipes.
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Replacement Options
Some people have food sensitivities and need ideas on how to replace certain irritating ingredients.
NUTRITIONAL YEAST: This is an completely optional ingredient in a few of my recipes for a cheesy
flavour as well as a thickening agent. You are more than welcome to leave this out or replace with miso
paste if you still want a hit of flavour, but is not necessary.
COCONUT AMINOS: Replace with Bragg’s Liquid Aminos, raw Nama Shoyu (raw soy sauce), tamari,
salt brine or even a few ribs of celery for the saltiness. They are necessary in a few recipes, but play
around with some of these options. Replace them in certain recipes where the aminos are not the base.
CASHEWS: I eat a fair amount of cashews. They have a very unique texture and mild flavour that work
well for neutral fatty options. I do use my cashew sour cream as a base for most thicker dips, but I offer
the alternative of using sunflower seeds. They are the closest ingredient that I have tested out.
Macadamia nuts are okay but they tend to be grainy and different flavour. You could also try almonds,
avocado or mature coconut meat, but they both also have distinct flavours and will alter the final
outcome. For other recipes that don’t use the sour cream as the base, you can cut the fat content by
replacing half or all of the nuts with peeled zucchini.
NIGHTSHADES: Nothing compares to the texture and flavour of peppers and tomatoes. Try using other
herbs if you can’t use hot spices, or just leave them out altogether. For sundried tomatoes, you can use
umeboshi plum or tamarind paste for a concentrated tomato-y flavour but it’s not exact. For fresh
tomatoes you could use an unripened mango, but I do caution against using unripe fruit. For peppers
you can try using zucchini, cucumber, carrot or celery as options. Test it out and see.
GARLIC AND ONIONS: Use green spring onions and garlic scapes for a lighter flavour.
APPLE CIDER VINEGAR: Use lemon, lime or grapefruit juice.
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No-Added Fat Recipes

The no-added fat recipes are the bulk of this book because they play a huge part in my diet.
Some of the recipes are fruit drizzles for fruit salads. I use these in the morning on my fruit bowls or on
banana nice cream. Great if you are bored of the typical smoothies, but you can always make these
drizzles into smoothies by adding a few bananas.
There are 5 sauces that do require a dehydrator to create. Discovered kind of by accident, these
sauces are a nice change from the standard dressings. Those sticky sauces that needed to be boiled
down like sweet chili and teriyaki that I missed so much, are now part of my life again. They can take a full
day of waiting but are definitely worth it. These are very special to me because they do not include any
syrups such as coconut nectar, agave or maple. Just fruit juice.
As I mentioned, the recipes in this section are the typical raw dressings that I use on my breakfasts,
lunches and sometimes dinners. I always keep breakfast fat-free, and lunch tends to be no-fat or low fat.
These recipes have no added fats, meaning no nuts, seeds, avocado, olive or coconut have been
added. The only fats you will get in these are naturally found in the fruits, vegetables, herbs and spices.
The only ones that have a little bit are the Pom Pom Dressing with pomegranate and some of the
recipes with berries will have omega 3 fats in them. These are still considered no-added fat dressings.
These offer great options if you are following an 80/10/10 style raw vegan diet or just want something
super light. It is much easier to eat a massive salad with a lighter, no-fat dressing.
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9
Lissa’s Classic French Dressing

10
Lissa’s Classic French Dressing

INGREDIENTS CREATION
5 pitted medjool dates This was the dressing that changed everything for me. Simple and
1 or 2 cloves of garlic full of calories, it is one of the longest-standing staples in my diet.
1 lemon, juiced Some might think it to be quite sweet; you can use less dates and
1 tsp apple cider vinegar bulk the rest with a chunk of zucchini. Either way, this dressing stands
1/2 or 1 tsp smoked paprika the test of time for me!
1/8 tsp cayenne or chipotle
water In a high-speed blender, blend together the dates, garlic, lemon
juice, apple cider vinegar, smoked paprika and cayenne or
chipotle powder. Start with about 1/2 cup of water and work your
way up. This dressing, I find, works best when it’s thinner. The size of
your dates will determine how much water you use.
Variations: Leave out the apple cider vinegar if you don’t want it.
You may also replace the garlic with garlic scapes or green spring
onions. You can also just use regular paprika, but you won’t get
the same smoked french flavour that is common in that dressing.
Always start slow with spices and increase as desired.
Optional: Best served on romaine based salads. Filled with fresh fruiting
1/4 tsp red pepper flakes for vegetables like tomatoes, cucumber, zucchini, and bell peppers.
extra spice and presentation I also enjoy adding berries, peaches, nectarines and plums.
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Orange Ginger French

5 pitted medjool dates A twist on my Classic French dressing.
1 or 2 cloves of garlic
1 orange, juiced In a high-speed blender, blend together the dates, garlic, orange
1 tsp apple cider vinegar juice, apple cider vinegar, smoked paprika, ginger and optional
1/2 or 1 tsp smoked paprika red thai chili. Start with about 1/2 cup of water and work your way
1 generous chunk of ginger up. This dressing, I find, works best when it’s thinner. The size of your
1 small piece of a red thai chili dates will determine how much water you use.
water
Variations: Leave out the apple cider vinegar if you don’t want it.
You may also replace the garlic with garlic scapes or green spring
onions. You can also just use regular paprika, but you won’t get
the same smoked french flavour that is common in that dressing.
Always start slowly with spices and increase as desired.
Optional: Best served on romaine based salads. Filled with fresh fruiting
1/4 tsp red pepper flakes for vegetables like tomatoes, cucumber, zucchini, and bell peppers.
extra spice and presentation I also enjoy adding berries, peaches, nectarines and plums
12
Orange Ginger French

13
Mango Chili Lime
14
Mango Chili Lime

1 lime, juiced In the high speed blender, blend together the lime juice,
1 mango mango, dates, green onion, garlic and ginger with a small
2 pitted medjool dates amount of water to your desired consistency.
1 green spring onion stalk
1 clove of garlic Add the paprika, chili powder and a very small amount of
1 small chunk of ginger the optional small chunk of a red thai chili and slowly blend
1/2 tsp paprika into the dressing.
1/2 tsp chili powder
water Test the dressing and add more spice if you want.
This dressing goes wonderfully on salads with tender greens,

Optional: cucumbers, tomatoes, sweet bell peppers, pineapple and
1 small chunk of a red thai chili other fruits like berries and of course, more mangoes.
15
Strawberry Spice
6 whole organic strawberries In a high speed blender, blend together the strawberries, dates,
2 pitted medjool dates lemon juice, ginger, cinnamon, cloves, and nutmeg with water to
1/2 of a lemon, juiced your desired consistency.
1 small chunk of ginger
1/8 tsp cinnamon powder
1/16 tsp ground cloves
1/16 tsp ground nutmeg
water
This dressing is super simple and lovely on any fruit salad with
bananas, pineapple, mangoes and all kinds of berries.
You could also use it on a green salad if you were in the mood
for something sweet instead of savoury.
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Strawberry Spice
17
Super Strawberry Apple Sauce

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Super Strawberry Apple Sauce

2 apples of your choice In the high speed blender, blend together the apples,
1 cup organic strawberries strawberries, dates, lemon juice, cinnamon and vanilla with a
2 pitted medjool dates small amount of water just to get the blender moving. Add
1 lemon, juiced more water only as needed.
1 tsp vanilla powder or extract
water
Delicious as a quick snack, you can also substitute the

strawberries for any other berry. You may also use this as a
topping for an abundantly mixed fruit salad.
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Blueberry Basil Drizzle

1/2 cup fresh blueberries In a high speed blender, blend together the blueberries, dates
10 large basil leaves and lemon juice with a small amount of water.
2 pitted medjool dates
1 lemon, juiced When your drizzle is silky, add the basil and blend a little bit more.
water
This dressing is super simple and lovely on any fruit salad with
bananas, pineapple, mangoes and all kinds of berries.
You could also use it on a green salad if you were in the mood
for something sweet instead of savoury.
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Blueberry Basil Drizzle

21
Orange Teriyaki
22
Orange Teriyaki * REQUIRES A DEHYDRATOR *

1 cup of fresh orange juice Juice 1 or 2 oranges until you have 1 cup of orange juice. You
not from concentrate really want to use fresh oranges (I find that tangelo turn out the
3 tbsp coconut aminos best) because if you use from concentrate, you will get a very
1 tsp garlic powder strange end flavour. That, and fresh is best.
In a glass bowl, stir together the orange juice, coconut aminos,

garlic powder and optional cayenne if you want it to be a spicy
teriyaki.
Place bowl in the dehydrator on low for about 24 hours.

You may occasionally stir the mix. Keep an eye on the sauce the
next day to make sure it doesn’t become too concentrated.
Once it has a classic sticky sauce consistency, it’s ready.
Best used as a sauce or drizzle over raw vegan sushi, in lettuce

Optional: wraps, salads or drizzled over raw (or steamed for those who are
1/16 tsp cayenne pepper not fully raw) vegetables like broccoli, carrots, cauliflower and bok
Sprinkle sesame seeds choy Top with sesame seeds.
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Curry Mango Sauce * REQUIRES A DEHYDRATOR *

2 ripe mangos Extract the juice from the mangoes. You can do this with a juicer or
1 tbsp coconut aminos simply squeezing the juice out by hand and filtering the pulp. Use
1/2 tsp apple cider vinegar the pulp for a future smoothie.
1 clove of garlic
1 tsp red pepper flakes Add the coconut aminos and apple cider vinegar to the mango
1/4 tsp curry powder juice. If you don’t want to use coconut aminos, you may use a
1/8 tsp black pepper pinch of salt but use VERY little because it can get salty fast. You
may also replace the apple cider vinegar with lemon juice (use 1
tsp) but it will have a different end flavour.
Squeeze the garlic through a garlic press or use 1/4 tsp garlic
powder. Mix garlic, red pepper flakes, curry powder and black
pepper into the mango juice mix.

Optional: Best used as a sauce or drizzle over raw vegan sushi, in lettuce
added red pepper flakes for wraps, salads or a dip for my awesome zucchini tenders (see
extra spice and presentation recipe in my 30 Day Meal Plan book)
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Curry Mango Sauce

25
Classic Plum Sauce

26
Classic Plum Sauce * REQUIRES A DEHYDRATOR *

4 large very ripe plums Extract the juice from the plums. You can do this with a juicer or
1 tbsp coconut aminos simply squeezing the juice out and filtering the pulp. Use pulp for a
1/2 tsp apple cider vinegar future smoothie.
1/8 tsp garlic powder
1/8 tsp ginger powder Add the coconut aminos and apple cider vinegar to the plum
1/16 tsp ground cinnamon juice. If you don’t want to use coconut aminos, you may use a
1/8 tsp black pepper pinch of salt but use VERY little because it can get salty fast. You
1/8 tsp smoked paprika may also replace the apple cider vinegar with lemon juice (use 1
1/2 tsp red pepper flakes tsp) but it will have a different end flavour.
1 tbsp dried onion flakes
Stir the garlic, ginger, cinnamon, black pepper, smoked paprika,
optional cayenne pepper, red pepper and onion flakes into your
plum base.

Best used as a sauce or drizzle over raw vegan sushi, in lettuce

Optional: wraps, salads or a dip for my awesome zucchini tenders (see
Add cayenne pepper for heat recipe in my 30 Day Meal Plan book)
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Sweet Chili Sauce

* REQUIRES A DEHYDRATOR *
2 tangelo oranges Juice both oranges and filter out any pulp. This should provide
1 tbsp coconut aminos about one cup worth of orange juice.
1/2 tsp apple cider vinegar
2-3 fresh red thai chilis Add 1 tbsp of coconut aminos and 1/2 tsp apple cider vinegar
1 clove of garlic to the orange juice. If you don’t want to use coconut aminos, you
may use a pinch of salt but use VERY little because it can get
very salty, very fast. You may also replace the apple cider vinegar
with lemon juice (use 1 tsp) but it will have a different end flavour.
Mince the red thai chili peppers (or any red hot pepper of your
choice). You want small pieces so chopping it very fine is
important. Add this to your orange juice mix. Squeeze your clove of
garlic in a garlic press or mince until extremely fine. Add to the mix.

Optional: add a pinch or two of red pepper flakes and seeds for
Optional: extra spice and presentation! Best used as a sauce or drizzled
red pepper flakes for over raw vegan sushi, in lettuce wraps, salads or a dip for my
extra spice and presentation awesome zucchini tenders (recipe in my 30 Day Meal Plan book)
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Sweet Chili Sauce

29
Sticky Super Hot Sauce

30
Sticky Super Hot Sauce

1 grapefruit Juice the grapefruit and the orange. Filter out the pulp.
1 orange
1/2 tsp apple cider vinegar In a glass bowl, add your filtered juice, apple cider vinegar,
1 tbsp coconut aminos coconut aminos, minced peppers, garlic powder, red pepper
10 fresh red thai chili peppers flakes and paprika. You may add more paprika if you want a
OR peppers of your choice deeper red colour.
1 tsp red pepper flakes I recommend wearing gloves if you use very hot peppers. Finely
1/4 tsp paprika mince the peppers, leaving out the seeds if you want. You will want
this as finely minced as possible. The finer the mincing, the better
this turns out.

Optional:
Use any hot peppers you want
such as serrano, habanero,
jalapeno, reaper, ghost, dragon, Best used as a sauce or drizzled over raw vegan sushi, in
sriracha, viper, lantern, aurora, lettuce wraps, salads or a dip for my awesome zucchini tenders
cayenne, whichever. (recipe in my 30 Day Meal Plan book)
31
Spicy Strawberry
7 fresh medium sized strawberries In a high-speed blender, blend the strawberries, dates, lime
5 pitted medjool dates juice, apple cider vinegar, sweet onion, small amount of the
1/2 of a lime, juiced red thai chili, garlic, paprika and chili powder. You may add
1/2 tsp apple cider vinegar 1/8 tsp or a pinch of cayenne pepper if you want optional
1 thick slice of a sweet onion extra spiciness. Taste first, only add extra spice later.
1 small red thai chili
1 clove of garlic Another option is to finely dice 2 or 3 other strawberries and
1/2 tsp paprika a small amount of the fresh thai chili. Stir into the sauce if you
1/2 tsp chili powder want a chunkier texture.
water
Optional:
2-3 extra strawberries to This dressing goes beautifully on darker greens like spinach,
chop fine for a chunky texture chard or kale. Works well with tomatoes, cucumbers and bell
1/8 tsp cayenne for extra spicy peppers. Accent your salad with more sliced strawberries.
32
Spicy Strawberry
33
Figgy Greek
34
Figgy Greek
4 fresh soft figs In a high-speed blender, blend the lemon juice,
1 clove of garlic figs without stems, garlic, and onion stalk with a small
1 spring onion stalk amount of water until desired consistency.
1 small lemon, juiced
1 tbsp fresh or dried oregano After dressing is blended, add the oregano and basil
5 large basil leaves without the stems and pulse in the blender just until they
water are chopped a bit. If you blend for too long, the flavour
will dissipate or become bitter.
Note: This dressing can be quite grainy if you don’t allow

the oregano to fully hydrate. Start with less oregano and
work up to your own desired amount, tasting as you go.
Optional:
1/8 tsp any hot pepper powder This dressing goes wonderfully on a fruity greek salad with
1/ tsp fresh or dried oregano to sprinkle romaine, tomatoes, bell peppers, cucumbers, red onion
Salty Cashew Feta sundried olives and of course more figs. You can also add
(recipe on page 246) a little bit of Salty Cashew Feta (recipe on page 246).
1 tbsp sundried olives as a topping Don’t forget to sprinkle a little oregano on top too.
35
Classic Greek
3 pitted medjool dates In the high speed blender, blend the dates, lemon juice,
1 large lemon, juiced apple cider vinegar, garlic and oregano with about 1/2
1 tsp apple cider vinegar cup or more of water. You don’t want this dressing to be
2 cloves of garlic too thick, so you may be more liberal with the water.
1-2 tbsp dried or fresh oregano
salt and pepper to taste After the dressing is blended, add up to another
water tablespoon of dried oregano, some salt and pepper to
taste.
Note: This dressing can be quite grainy if you don’t allow

the oregano to fully hydrate. Start with less oregano and
work up to your own desired amount, tasting as you go.
Optional:
add more dates if you want
more calories/sweetness This dressing goes wonderfully on a fruity greek salad with
1/ tsp fresh or dried oregano to sprinkle romaine, tomatoes, bell peppers, cucumbers, red onion
Salty Cashew Feta sundried olives and of course more figs. You can also add
(recipe on page 246) a little bit of Salty Cashew Feta (recipe on page 246).
1 tbsp sundried olives as a topping Don’t forget to sprinkle a little oregano on top too.
36
Classic Greek
37
Italian Herb
38
Italian Herb
1 tsp dried parsley In a small bowl, mix the dried parsley, onion flakes, thyme, chives,
1 tsp dried onion flakes red pepper flakes, black pepper and only 1 tsp of the oregano
1/2 tsp dried thyme with about 2 tbsp or more of water. Crush the garlic and add to
1 tsp dried chives the mixture. Allow herbs and garlic to soak in the water while you
1/8 tsp black pepper make the dressing base; aim for ten minutes.
1/8 tsp red pepper flakes
2 tsp dried oregano In a high-speed blender, blend together the dates, apple cider
1 clove garlic vinegar, smoked paprika and remaining teaspoon of dried
5 pitted medjool dates oregano with about 1/2 a cup of water. Add the basil very last
1 tsp apple cider vinegar and pulse/blend into the dressing slowly.
1/2 tsp smoked paprika You want this dressing to be thinner than most, so you can be a
5 fresh basil leaves little bit more liberal with the water.
water
Pour your date base into a dressing bowl or mason jar. Add
and stir in the herb mixture.
Optional: Add more oregano, cayenne, red pepper flakes or

other spices as desired.
This dressing goes wonderfully on a fresh fruiting

Optional: vegetable salad. Start with romaine lettuce and add
extra oregano, cayenne, tomatoes, peppers, cucumbers, tender greens, scallions, figs,
or other spices berries and sliced fruit.
39
Sundried Tomato
6-8 pieces of sundried tomatoes Soak the sundried tomatoes in a small amount of warm
1 tsp dried chives water until they are soft. Take half the pieces (it depends on
2 tsp dried onion flakes how large or small your pieces are) and mince them into tiny
1 tbsp dried oregano chunks. This should end up being a heaping tablespoon.
1/8 tsp black pepper In a small bowl, mix the chopped sundried tomatoes, chives,
1/2 tsp paprika onion flakes, oregano, black pepper, paprika, optional
1/4 tsp red pepper flakes chipotle or cayenne and red pepper flakes with about 2 tbsp
4 pitted medjool dates or more of water. Allow herbs and tomatoes to soak in the
1 clove of garlic water while you make the dressing base; aim for ten minutes.
1 tsp apple cider vinegar
water In a high-speed blender, blend together the remaining
soaked sundried tomatoes, dates, apple cider vinegar and
garlic clove with 1/2 a cup or more of water.
You want this dressing to be thinner than most, so you can be
a little bit more liberal with the water.
Pour your date base into a dressing bowl or mason jar. Add
and stir in the herb mixture.
This dressing goes wonderfully on a fresh fruiting

Optional: vegetable salad. Start with romaine lettuce and add
1/8 tsp chipotle or cayenne if you tomatoes, peppers, cucumbers, tender greens, scallions, figs,
want it a little bit spicy. berries and sliced fruit.
40
Sundried Tomato
41
Pizza Salad Dressing

42
Pizza Salad Dressing

1/4 cup chopped fresh tomatoes Soak your sundried tomatoes in a little bit of warm water
1/2 cup chopped pineapple for about 10-15 minutes until soft.
6 pieces of sundried tomatoes
2 pitted medjool dates In a high-speed blender, blend together the fresh
1/2 a lime, juiced tomatoes, pineapple, soaked sundried tomatoes, dates,
1 clove of garlic lime juice, garlic, and black pepper with a small amount of
1/4 cup fresh basil leaves water. Here you may also add a small amount of the red
1 tbsp fresh or dried oregano thai chili pepper and some red pepper flakes for spice.
1/8 tsp black pepper
water Once everything has been blended smoothly, add the
oregano and basil leaves. Pulse until herbs are slightly
blended but not chunky. The longer you blend the herbs,
the less flavour they will have.
Optional: This dressing goes wonderfully with any salad. It would go

1/2 tsp red pepper flakes best with a base of romaine lettuce with tomatoes,
1 small red thai chili pepper cucumbers, pineapple, onion, sweet bell peppers and a
1 tbsp sundried black olives few sundried black olives.
43
MexiSauce
3 pitted medjool dates In a high-speed blender, blend together the dates, cherry
4 cherry tomatoes tomatoes, red bell pepper, garlic, apple cider vinegar, chili
1/2 sweet red bell pepper powder, cumin, oregano, black pepper and smoked paprika with
1 clove of garlic a small amount of water until desired consistency.
1 tsp chili powder
1/4 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp smoked paprika
water
Best used as a dressing on a mexican-style salad with any or

all of the following: romaine lettuce, tomatoes, red onion, fresh
organic corn, bell peppers of all colours, sprouted lentils or
beans, green spring onions, celery, avocado, carrot, mango,
olives and cilantro.
Optional: Also may be blended for 3-5 minutes in the high-speed blender
1 tbsp minced red bell pepper to warm up and be used as a base for my classic raw vegan
1 tbsp minced sweet onion chili (recipe in my 30 Day meal Plan book).
44
MexiSauce
45
Mushroom Marinara
46
Mushroom Marinara * DEHYDRATOR SUGGESTED *

6 brown crimini mushrooms Thinly slice all of your mushrooms and finely mince your
1/4 sweet onion, minced onion. Place them a bowl with the lemon juice and
1 lemon, juiced optional coconut aminos. Spice your mushrooms with 1/2
1/2 tsp garlic powder tsp of the smoked paprika and garlic powder. You are
5 pitted medjool dates welcome to marinate these in the dehydrator for about an
3 small fresh tomatoes hour or two, or in a warm sunny spot in your kitchen.
6 pieces oil free sundried tomatoes
1 sweet red bell pepper Once the mushrooms are soft and marinated, make your
1 clove garlic sauce. It’s best served warm so make sure you have your
1/4 cup basil leaves salad or veggie noodles made and ready to go.
2 tbsp dried or fresh oregano
1 tsp apple cider vinegar In a high-speed blender, blend together the dates, fresh
1/4 tsp black pepper tomatoes, sundried tomatoes, red bell pepper, garlic,
1 tsp smoked paprika basil, oregano, apple cider vinegar, black pepper and
water remaining 1/2 tsp of smoked paprika with a small amount
of water. You want a more of a chunky sauce, so start slow
with the water. Blend for a few minutes on high until the
sauce warms up. Once warm, add to a separate bowl.
Strain the marinade from the mushrooms and add them to
the sauce. Stir well and pour over your veggies.
Optional: My personal favourite spaghetti replacement! Best served

1/2 tsp red pepper flakes for spice on spiralized zucchini or cucumber. I also like to add fresh
1 tbsp coconut aminos tomatoes, and the veggieballs on page 112.
47
Smokin' Red Thai Hot Sauce * DEHYDRATOR SUGGESTED *

1 cup fresh pineapple chunks This dressing is for the pepperheads. Roll your chilies to
10 small red thai chili peppers loosen the seeds and chop the top stem off. Squeeze out
2 pitted medjool dates the seeds and discard or replant if you want.
1 clove of garlic In a high-speed blender, blend together the pineapple
1/2 tsp smoked paprika chunks, red thai chilies, dates, apple cider vinegar, garlic,
water and smoked paprika with a small amount of water. If you
want a sweeter dressing with a little less heat, use two cups
of pineapple and only 3-5 chilies. Don’t smell this one right
away unless you want to cry. Allow to sit for a half hour or so
to lessen the heat.
Optional step: You may put sauce in a small bowl and let
it sit in the dehydrator on low for a few hours to let some of
the liquid evaporate off and thicken the sauce.
You can use this on any salad, but it’s very spicy.
Optional: Great alternative to storebought hot sauces after it has
1 extra cup of pineapple chunks been dehydrated. If you are a real pepperhead, you can
Less red thai chilies always use even hotter peppers.
48
Smokin’ Red Thai Hot Sauce

49
Turmeric Twist
50
Turmeric Twist
1 mango In a high-speed blender, blend together the
1/2 sweet red bell pepper mango, red pepper, turmeric, garlic, ginger, dates,
1 small piece of turmeric root onion and lemon juice, adding water only to your
1 clove of garlic desired consistency.
3 pitted medjool dates Taste the dressing and add slowly the chipotle and
2 thick slices of sweet onion paprika and black pepper.
1/2 of a lemon juiced
1/8 tsp hot chipotle powder Add chia seeds for extra anti-inflammatory
1/4 tsp paprika benefits and red pepper flakes if you want added spice.
water
Optional: This dressing goes wonderfully on a fruiting

Add 2 tsp of chia seeds for extra vegetable salad with romaine lettuce, tomatoes,
Omega 3 anti inflammatory action peppers, cucumbers, tender greens, scallions, mangoes
Add red pepper flakes for presentation and other fruit.
51
Sweet Miso Mustard

5 pitted medjool dates In a high-speed blender to blend together the prepared
1/2 tbsp miso paste mustard ,dates, miso, lemon juice and apple cider vinegar. Add
1/2 of a lemon juiced water as needed to the desired consistency.
1 tsp That Yellow Mustard Before serving, as an option, you may stir in 1-2 tsp of whole
(recipe on page 76) mustard seeds to add texture to your dressing.
water
Best used as a dressing on a salad with asian greens like bok

Optional: choy, cabbage, mung bean sprouts, and spiralized carrots or
1-2 tsp whole mustard seeds daikon radish.
52
Sweet Miso Mustard
53
Red Pepper Basil
54
Red Pepper Basil

1 whole red sweet bell pepper Make sure the white pith and seeds are removed from your
1/2 of a small jalapeño pepper jalapeño, unless you want it to be really spicy.
1/2 of a lemon, juiced In a high-speed blender, blend together the whole red bell
1 clove of garlic pepper, jalapeño, dates, lemon juice, garlic, and green
1 cup of fresh basil leaves spring onion stalks with water until it reaches your desired
2 green spring onion stalks consistency.
water
Once the dressing is blended, add the basil leaves and
pulse the blender until the basil is blended. The longer you
blend it, the less basil flavour you will end up with.
Optional: Add a pinch of cayenne or some chipotle

powder if you want extra spicy.
Optional:
Add hot pepper spice
(a pinch of cayenne or This dressing goes wonderfully on a fruiting vegetable
1/4 tsp chipotle powder) salad such as tomatoes, peppers, cucumbers, tender
if you want it to be extra spicy greens and scallions.
55
Apple Sage
1/2 of an apple In a high-speed blender, blend the apple, dates, apple cider
2 pitted medjool dates vinegar, garlic, and green spring onions with a small amount of
1/2 tsp apple cider vinegar water until desired consistency.
1 clove of garlic
2 green spring onion stalks Once the dressing is blended, add in the fresh or powdered
1/4 tsp sage powder OR sage and pulse in the blender gently until blended. The longer
6-8 leaves of fresh sage you blend, the less flavour you will end up with.
water
Optional: Best used as a dressing on fall salad with dandelion or

Chopped green spring onions arugula greens, radishes, tomatoes, cucumbers, and fresh
to top the dressing berries. You can also add more calories to your salad with
and for presentation. chunks of apples, plums, nectarines or peaches.
56
Apple Sage
57
Peach Chili
58
Peach Chili
2 peaches In a high-speed blender, blend together the
2 pitted medjool dates peaches, dates, green spring onions, lemon juice and
2 green spring onion stalks chili powder with a small amount of water until your
1/2 of a lemon juiced desired consistency.
1 tsp chili powder
water For added spice, toss in 1/2 of a jalapeño pepper.
If you want, you may also add a clove of garlic.
Optional: This dressing goes wonderfully on a fruiting

1/2 of a jalapeño for spice vegetable salad such as tomatoes, peppers,
1 clove of garlic cucumbers, tender greens and scallions.
59
Cumin Curry Carrot

1 medium carrot In a high-speed blender, blend together the carrot,
3 cherry tomatoes cherry tomatoes, dates, garlic, lime juice, and turmeric with
2 pitted medjool dates a small amount of water until the dressing has reached
1 clove of garlic your desired consistency.
1 lime, juiced
1/2 tsp tarragon Add the tarragon, cumin, curry powder and black
1/4 tsp cumin pepper slowly and taste as you go. Add more of any
1/4 tsp curry powder spice if you want. You may like to add more curry powder.
1/8 tsp black pepper Pulse the herbs into the dressing.
1 small chunk of turmeric
water Optional: add 1/8 tsp of chipotle powder or cayenne
pepper if you want a spicy dressing.
Optional: Best used as a dressing for a tender green salad or

1/8 tsp chipotle or cayenne if you zucchini noodles. Other vegetables you can add are
want it a little bit spicy. tomatoes, cauliflower, onion, celery and sprouts.
60
Cumin Curry Carrot

61
Creamed Corn
62
Creamed Corn
2 ears of organic sweet corn Cut the corn off your cobs. Put half aside for the final step.
1/4 tsp smoked paprika In a high-speed blender, blend the other half of your corn
1/8 tsp pink or grey salt kernels, dates, smoked paprika, salt, black pepper and
1/8 tsp black pepper optional cayenne pepper with a small amount of water.
Blend until creamy. If you want to have a warm creamed
corn, allow to blend for about 2-3 minutes.
Once blended, transfer to a bowl and stir in the remaining

loose corn kernels to make a nice chunky creamed corn.
This is a nice harvest dressing, dip or even as a side dish to

Optional: a salad or nice vegan entrée. It is slightly starchy and a little
1 small pinch of cayenne pepper bitter, but the sweeter your corn, the better the results.
63
Mustard Jalapeño Curry

4 pitted medjool dates In a high-speed blender, blend together the dates, lemon
1/2 of a lemon, juiced juice, jalapeño, garlic, turmeric, prepared mustard, curry, black
1/2 of a jalapeño, seeded pepper and apple cider vinegar with a small amount of water
1 clove of garlic to your desired consistency.
1 small chunk of turmeric root
1/3 tsp That Yellow Mustard
(recipe on page 76)
1/4 tsp curry powder
water
Best used as a dressing on a sweet salad with tomatoes, bell

peppers, cucumbers, romaine lettuce, radishes and sliced
carrots. You can even add peaches, nectarines or any other
fresh produce.
64
Mustard Jalapeño Curry
65
Zucchini Lime
66
Zucchini Lime
1/2 of a small zucchini In a high-speed blender, blend together the zucchini,
2 small tomatoes tomatoes, dates, lime juice, garlic, ginger and spices with
4 pitted medjool dates a small amount of water to desired consistency.
1 lime, juiced
1 clove of garlic If you want to add some spice, you may also include half
1 small slice of ginger of a jalapeño pepper.
1/4 tsp mustard powder
1/2 tsp paprika OR just use 1/4 tsp of red pepper flakes and a pinch of
water cayenne pepper. Add spices slowly and taste test to make
sure it doesn’t get too hot!
Optional:
For extra spice, add either
1/2 of a jalapeño pepper
OR This dressing goes wonderfully on a fresh fruiting
1/4 tsp of red pepper flakes vegetable salad such as tomatoes, peppers,
and a pinch of cayenne pepper cucumbers, tender greens and scallions.
67
Sweet Thai Basil

6 pitted medjool dates In a high-speed blender, blend together the dates, basil
1/2 cup of fresh basil leaves leaves, ginger, garlic, lemon juice, coconut aminos, cumin, curry,
1 generous chunk of ginger black pepper and paprika with some water to desired
1 clove of garlic consistency.
1 lemon, juiced
1 tbsp coconut aminos Do a quick taste test and add more spice or basil if you so
1/8 tsp cumin powder desire. This dressing is very sweet; you may start with 4-5 dates
1/8 tsp curry powder if you want something not so intense.
1/8 tsp paprika
water
Best used as a dressing on sweet salad with tomatoes, bell

Optional: peppers, cucumbers, romaine lettuce, radishes and sliced
More spice as desired carrots. You can even add peaches or nectarines to this.
68
Sweet Thai Basil

69
BBQ Mustard
70
BBQ Mustard
3 pitted medjool dates In a high-speed blender, blend together the dates,
8 pieces of sundried tomatoes sundried tomatoes, coconut aminos, prepared mustard,
1 tbsp coconut aminos apple cider vinegar, garlic, onion powder, smoked paprika,
1 tbsp That Yellow Mustard oregano and thyme powder with a small amount of water
(recipe page 76) to your desired consistency. You may also add an optional
1/2 tsp apple cider vinegar hot pepper, pinch of cayenne or chipotle powder if you
1 clove of garlic want this to be a spicy BBQ sauce.
1 tsp onion powder
1/2 tsp smoked paprika Once blended, you can adjust the mustard flavour by
1/4 tsp oregano adding 1/2 tsp of mustard at a time.
1/8 tsp thyme powder
water
This can double as a dip or a dressing. It’s great with fruit-

ing vegetables like tomatoes, bell peppers, cucumbers, and
Optional: zucchini, or in a salad with a base of butter leaf or romaine
More mustard as desired lettuce. Works well with heavier greens as well.
Hot spices if you want it spicy Add to dehydrated veggie patties as a dip or topping.
71
Loaded Jalapeño BBQ

1 lemon, juiced Juice the lemon and mix with apple cider vinegar in a small
1 tsp apple cider vinegar bowl. Add the thyme, black pepper, garlic, onion, mustard,
1/8 tsp powdered thyme smoked paprika, oregano, salt and cayenne to the liquid.
1/8 tsp black pepper Stir the liquid to mix with the spices. Allow to sit for 5 minutes
1/4 tsp garlic powder while you mince the sweet onion, green spring onions and only
1 tsp onion powder half of the jalapeño.
1 tsp smoked paprika Note: You might want to start slowly with the spices and
1/4 tsp dried oregano increase after blending the rest of the ingredients. Some prefer
A pinch of salt and cayenne less spice, so if you do, please start with smaller quantities.
1 jalapeño, minced
1 tbsp sweet onion, minced While the herb mix is sitting, add the cherry tomatoes, the
1 tbsp green spring onions, minced remaining half of the jalapeño, dates and sundried tomatoes
5 cherry tomatoes to a high-speed blender and blend with about 1/2 a cup of
6 pitted medjool dates water or more until smooth.
6 pieces of sundried tomatoes
water Once blended, transfer to a jar and stir in by hand, the
lemon/apple cider vinegar/herb mixture with the minced onion,
green spring onions and jalapeño. You can also add more
spice, chives, or hot spices.
Best used as a dressing on asweet salad with tomatoes, bell

peppers, cucumbers, romaine lettuce, radishes and sliced
Optional: carrots. You can even add peaches or nectarines.
Start slow with the spices Another option, as always, add less water and make into a dip.
72
Loaded Jalapeño BBQ

73
Sweet Date Mustard Dip
74
Sweet Date Mustard Dip

1 tbsp That Yellow Mustard In a small bowl, mix the prepared mustard and the chipotle
(recipe page 76) powder with the lime juice and stir into a paste.
1/4 tsp chipotle powder Allow this mix to sit for about 10 minutes.
1 small clove of garlic In a high-speed blender, blend together the dates, garlic,
1 tbsp lime juice apple cider vinegar and mustard paste with a small amount
1 tbsp apple cider vinegar of water. Add water as needed to keep the blender going
water but not too much if you want a dip.
Once blended, transfer to a bowl and stir in 1-2 tbsp of

whole mustard seeds for presentation and texture.
This dip is great for dehydrated veggie patties like the ones
in my 30 Day Meal Plan Volume I
You can also use this as a dip or dressing (use more water
to thin the dip) for and both vegetables and salads.
Optional: Note: This is quite spicy, so please use sparingly.
1-2 tbsp whole yellow mustard seeds Makes enough dip to last 2-3 days.
75
That Yellow Mustard * REQUIRES 2 DAYS SOAKING TIME *

1/2 cup of yellow mustard seeds Soak your mustard seeds in water for about 4 hours. Once
1/2 cup or more apple cider vinegar soaked, carefully rinse the seeds and transfer them to a new
2 pitted medjool dates container. Add 1/2 cup or more of apple cider vinegar and
1/2 tsp chili powder allow the seeds to marinate fully in the vinegar for two full days.
1/4 tsp paprika
1/4 inch piece of turmeric root When the seeds are ready, drain any excess apple cider
water vinegar and add seeds to a high-speed blender with the
dates, chili powder, paprika and turmeric root. As an option
Note: There is no substitute for you may add a clove of garlic to make a garlic mustard - this
the apple cider vinegar will also help prolong the shelf life of the mustard.
in this recipe. It is necessary.
Blend with water until creamy like classic traditionally prepared
mustard. This may take a little more water than expected and a
bit more time to blend, but once all of the seeds have
released their oils, it will make the mustard very smooth and
creamy. Take your time, adding one tbsp of water at a time.
Best used wherever mustard is loved. In this book there are a

few recipes calling for prepared mustard. I like to have it on
hand when I go through a mustard phase. Mustard seeds are
high in selenium, omega 3 and magnesium making it a great
healthy addition to many sauces, dressings and dips.
Optional: This recipe makes about 2 cups of prepared mustard and it
1 clove of garlic to help preserve should last about 2-3 weeks or so in the fridge.
76
That Yellow Mustard
77
Tangy Relish
78
Tangy Relish * DEHYDRATOR SUGGESTED *

1 long English cucumber Chop the cucumber, red bell pepper, shallot, optional
1 sweet red bell pepper clove of garlic and medjool dates into extremely small, tiny
1 shallot pieces. If you want to mimic a classic relish, the smaller the
3 pitted medjool dates better.
1 orange, juiced
2 tbsp apple cider vinegar In a bowl, combine the chopped veggies with the orange
1 tsp That Yellow Mustard juice, apple cider vinegar, prepared mustard, red pepper
(recipe on page 76) flakes, optional coconut nectar and salt. Stir and coat the
1/2 tsp red pepper flakes veggies well and allow to marinate for at least 24 hours.
1/8 tsp pink or grey salt
Optional: You may marinate this relish in the dehydrator on
low for about 12 hours or until sticky, stirring occasionally.
Great for raw or cooked vegan burger or patty toppings.

There is a similar recipe used in the Thousand Island
Optional: dressing on page 127 which would be a great dressing on
1 clove of garlic for garlicy relish a salad with romaine or butter leaf lettuce, tomatoes,
1 tbsp coconut nectar cucumbers, bell peppers, radishes and berries.
79
Tomato Ketchup * DEHYDRATOR SUGGESTED *

1 cup of sundried tomatoes Soak your sundried tomatoes in a small amount of warm water
4 fresh cherry tomatoes for about a half an hour.
1 clove of garlic
1 small slice of a red beet In a high-speed blender, blend together the soaked and
1 tsp onion powder drained sundried tomatoes, cherry tomatoes, garlic, slice of
1 tbsp apple cider vinegar beet (for a deeper red colour), onion powder, apple cider
1 tsp paprika vinegar, paprika and salt with water until smooth. Don’t add
1/8 tsp pink or grey salt too much water, but just enough for it to blend properly.
water As an option, you may add some cayenne pepper to this if
you want it to be a spicy ketchup. Just a pinch is all you need.
Once blended, add to a squeeze container and use as

desired.
Note: If you want a thicker ketchup with a little more intense

flavour, you may transfer the sauce to a small dish and allow
it to sit in the dehydrator on low for a few hours, stirring every
once in a while if you can. This will evaporate some of the wa-
ter and make it more condensed.
Makes about 1-2 cups of ketchup, depending on the size of

your tomatoes, the amount of water used and if you used a
Optional: dehydrator to evaporate some of the liquid. This should last
Cayenne pepper for spicy ketchup about 3-4 days in the fridge.
80
Tomato Ketchup
81
Sweet Citrus Ponzu Sauce

82
Sweet Citrus Ponzu Sauce

2 tbsp coconut aminos Juice the half orange and half lemon and strain out any
1/2 of an orange, juiced excess pulp.
1/2 of a lemon, juiced
1/8 tsp garlic powder In a bowl, combine the coconut aminos, citrus juices, garlic,
1/2 tsp red pepper flakes red pepper flakes and cayenne. Stir well and allow to sit for
1/8 tsp cayenne pepper about 20 minutes prior to serving to enhance flavours.
A great sweet, citrus dip for raw or cooked vegan sushi.

May also be used as a thin dressing for asian salads
containing bok choy, broccoli, mung bean sprouts, grated
carrot and cabbage, tomatoes, cucumbers and bell
peppers.
83
Wasabi Ginger Sushi Sauce

2 tbsp coconut aminos In a bowl, combine the coconut aminos, wasabi (or optional
1/8 tsp wasabi powder freshly grated or powdered horseradish if you cannot find a
1/8 tsp ginger powder good wasabi), ginger and garlic powders.
Stir well and allow to sit for about 20 minutes prior to serving
to enhance flavours.
Great sweet, citrus dip for raw or cooked vegan sushi.

Optional: May also be used as a thin dressing for asian salads
Horseradish powder or freshly containing bok choy, broccoli, mung bean sprouts, grated
grated horseradish root instead of carrot and cabbage, tomatoes, cucumbers and bell
wasabi if you cannot find it. peppers.
84
Wasabi Ginger Sushi Sauce
85
Cinnamon Chili
86
Cinnamon Chili
4 pitted medjool dates In a high-speed blender, blend together the dates, tomato,
1 small tomato sundried tomato pieces, lemon juice, garlic, chili powder,
3 pieces of sundried tomatoes paprika, onion, oregano, cumin, cinnamon and salt with
1/2 of a lemon, juiced water to desired consistency.
1 clove of garlic
1/2 tsp chili powder Adjust the spice. If you want to have more of a cinnamon
1/4 tsp smoked paprika flavour, add another 1/8 tsp. Add some chipotle or a little
1/4 tsp onion powder cayenne if you want it hotter.
1/4 tsp dried oregano
1/8 tsp cumin powder
1.8 tsp pink or grey salt
water
This dressing goes wonderfully on a fruiting vegetable

Optional: salad with romaine lettuce, tomatoes, peppers, cucumbers,
1/8 tsp chipotle or cayenne tender greens and scallions.
87
Orange Ginger Cranberry Relish

3 mandarin oranges In a food processor, combine the oranges, cranberries, dates,
1 cup fresh cranberries nutmeg, ginger, apple cider vinegar and lemon juice. Process
3 pitted medjool dates ingredients until they have a chunky, but still smooth
1/4 tsp ground nutmeg consistency.
1 tsp apple cider vinegar Garnish with a few fresh cranberries and lemon/orange zest as
1/2 of a lemon, juiced desired for presentation.
Optional: Use this relish to top salads, cucumber rounds or dehydrated

a few cranberries and patties and crackers. It may also be used as a dip for veggies
lemon or orange zest as garnish like celery sticks, zucchini, carrots or inside lettuce boats.
88
Orange Ginger Cranberry Relish

89
Spiced Winter Chutney

90
Spiced Winter Chutney

1 cup grape tomatoes Finely mince the tomatoes, dates, shallot, plums, apricots and
4 pitted medjool dates cranberries into very small pieces. The smaller the better. Add
1 shallot to a large bowl and stir as you go.
2 fresh plums
6 dried organic apricots Press the garlic and grate the ginger, adding to the other
1/4 cup fresh cranberries chopped ingredients.
1 clove of garlic
1 chunk of ginger Add the apple cider vinegar, chia seeds, onion powder,
1 tbsp apple cider vinegar smoked paprika, black pepper, ground cinnamon, and allspice.
1 tbsp chia seeds Stir thoroughly. Optional: Add 1 tbsp of coconut nectar. This is
1/4 tsp onion powder not necessary but will sweeten the chutney. You may also use
1/2 tsp smoked paprika orange juice.
1/4 tsp ground cinnamon Transfer the bowl to the fridge to allow flavors to intensify and
1/4 tsp allspice the chia seeds to gel, stirring occasionally if you can remember
to. Leave to sit overnight.
Optional: Serve as shown, stuffed inside small bell pepper halves or use
1 tbsp coconut nectar as a topping for salads, yam cakes, patties, cucumber rounds
OR 1 tbsp orange juice or dehydrated crackers.
91
Raspberry Red Onion

1 cup fresh raspberries In a high-speed blender, blend together the raspberries,
1 orange, juiced orange juice, only 1 tsp of the prepared mustard, date, red
1 or 2 tsp That Yellow Mustard onion, spring onions, apple cider vinegar, optional coconut
(recipe page 76) aminos and the orange zest with a small amount of water to
1 pitted medjool date your desired consistency. Taste test and add the second
1 thick slice of a small red onion teaspoon of mustard if you want to increase that flavour.
2 stalks green spring onions
1 tsp apple cider vinegar Optional: Add the minced onion and quickly pulse into the
1 tsp fresh orange zest dressing to create chunkiness.
Use this dressing on any salad. Goes really well with darker
Optional: leafy greens like spinach because the high vitamin C content
1 tbsp coconut aminos will help to absorb more of the plant iron. You can add
1 tbsp fresh minced onion tomatoes, onions, cucumbers, zucchini or other berries, peach,
Orange zest to top the salad plum or nectarine slices. Top the salad with a little extra
Raspberries to top salad orange zest and more raspberries.
92
Raspberry Red Onion
93
Hot Mango Basil

94
Hot Mango Basil

1 ripe mango In a high-speed blender, blend together the mango, dates, red
2 pitted medjool dates bell pepper, jalapeño, orange juice, ginger, garlic and basil
1 sweet red bell pepper leaves with a small amount of water to desired consistency.
1/2 of a jalapeño, seeded
1/2 of an orange, juiced
1 large chunk of ginger
1 clove of garlic
1 handful of fresh basil leaves
water
Wonderfully sweet dressing great for light salads of romaine,

tomatoes, cucumbers, zucchini, grated carrots or beets, bell
peppers and slices of fruit or berries.
95
Jalapeño Citrus
5 pitted medjool dates In a high speed blender, blend together the dates, lime juice,
1 lime, juiced orange juice, chili powder and jalapeño with a small amount
1 small orange, juiced of water to desired consistency.
1/2 of a jalapeño, seeded
water Optional: Once on your salad, top with a tsp of minced
jalapeño and fresh cilantro.
Optional: This dressing is sweet and spicy. Goes great on simple fruit
1 tsp minced jalapeño salads but also works well on savoury salads with romaine,
1 tbsp chopped fresh cilantro tomatoes, cucumbers, zucchini, orange slices, grapes,
to top the salad peaches, nectarines and plums.
96
Jalapeño Citrus
97
Candy Cranberry Dressing

98
Candy Cranberry Dressing

1 cup of fresh cranberries In a high-speed blender, blend together the cranberries,
6 pitted medjool dates dates, lime juice, garlic, optional paprika and apple cider
1 lime, juiced vinegar with a fair amount of water to make a thinner dressing.
1 clove of garlic
water
This sweet dressing is great on salads with romaine, butter leaf

Optional: lettuce, tomatoes, cucumbers, bell peppers, with other fruit like
1/4 tsp paprika plums, nectarines and peaches. Add a few fresh cranberries to
fresh cranberries to top salad top the salad.
99
Pom-Pom Dressing
2 pomegranates, seeded Take the seeds out of both pomegranates.
1/2 tsp That Yellow Mustard In a high-speed blender, blend 1/2 cup of the pomegranate
(recipe on page 76) seeds with the dates, apple cider vinegar and the prepared
1/2 tsp apple cider vinegar mustard with a small amount of water to desired consistency.
Use any remaining pomegranate seeds as a salad ingredient

and topping.
This dressing works best on a festive or seasonal salad of kale,

Optional: swiss chard, fresh red onion, cucumbers and tomatoes. Make a
loose pomegranate seeds wonderful holiday potluck dish to take to family gatherings.
100
Pom-Pom Dressing
101
Sugar Plum Fairy

102
Sugar Plum Fairy

2 large soft ripe plums In a high-speed blender, blend together the plums, dates,
3 pitted medjool dates tomatoes, lime juice, apple cider vinegar, garlic, sage and
4 cherry tomatoes onion powder with a small amount of water. This is better as
1 lime, juiced a thinner dressing, but works well either way. Add water to
1/2 tsp apple cider vinegar desired consistency.
1 clove of garlic
1/2 tsp ground sage Once dressing is blended, transfer to a bowl and add the
1/2 tsp onion powder dried onion flakes. Allow dressing to sit for about 10 minutes
1 tbsp dried onion flakes to allow the flakes to rehydrate.
As an option, you may also stir in 1 tsp of lime zest to add

depth and colour.
Great salad ingredient suggestions are romaine or butter

Optional: leaf lettuce, fresh organic sweet corn, bell peppers, zucchini,
1 tsp lime zest tomatoes, cucumbers and grated carrot.
103
Low Fat Recipes

The following recipes are great options when following the 80/10/10 style of diet while still including
healthy fat in the form of seeds and young thai coconut meat.
Using a variety of seeds from hemp, chia, sunflower, pumpkin and sesame, we can still get a nice creamy
texture along with the vital fats necessary for great health. Other seeds that you can use are flax and
poppy but I don’t normally use them so they are not included in this book.
Young thai coconut meat is actually considered a lower fat ingredient because it has not fully matured.
If you open a coconut and the meat is very soft, it is most likely even lower in fat percentage.
If you compare young coconut meat with, say, an avocado, you will see it’s less than half the fat content
at 33% on average, compared to 77% for the avocado.
These dressings are best used for lunches and some dinners. I personally use a no -at or low fat dressing
with lunch. I enjoy how they can be creamy but still very light.
If you want to replace other seeds due to allergies, please do so. I like to default to chia seeds
because they are very high in fibre and less likely to be an allergen.
104
105
Rosemary Goddess
106
Rosemary Goddess
2 tbsp pumpkin seeds pumpkin seeds, lemon juice, garlic, apple cider vinegar,
1/2 ofa lemon, juiced parsley, rosemary, tarragon and salt if desired with a small
2 cloves of garlic amount of water. You can make this into a dip if you use
1/2 tsp apple cider vinegar less water.
1 tbsp fresh parsley, chopped
1/2 tsp fresh rosemary Do a taste test. If you would like a stronger rosemary flavour,
(if using powder, start with half feel free to add more, but add it slowly. Adjust other spices
the amount and work up) as desired.
1/2 tsp dried tarragon
1/8 tsp pink or grey salt if desired
water
This dressing is wonderful for your circulation, due to the

rosemary, and a great source of zinc if you are having
trouble getting it in elsewhere in your diet.
Excellent on a dark leafy greens salad or as a dip for

broccoli, carrots, cauliflower, tomatoes, celery and zucchini.
107
Creamy Spiced Hemp

1/3 cup hemp seeds In a high -peed blender, blend together the hemp seeds,
3 pitted medjool dates dates, bell pepper, red thai chili, sweet onion, garlic, paprika
1/2 of a sweet red bell pepper and black pepper with a little bit of water to your desired
1 small red thai chili consistency.
1 thick slice of sweet onion
1 clove of garlic As an option you may add 1 tbsp hemp seeds to the finished
1/2 tsp paprika recipe and stir them in to create a chunkier dressing or dip.
water
This hemp dip or dressing is great for big salads with romaine,
Optional: tomatoes, cucumbers, carrots, zucchini, broccoli, bell peppers,
1 tbsp extra hemp seeds various fruits and berries.
108
Creamy Spiced Hemp
109
Thai Coconut Curry

110
Thai Coconut Curry

INGREDIENTS
1 cup young thai coconut meat
CREATION
In a high-speed blender make your dressing by blending the
1/4 of a small sweet onion coconut, onion, garlic, lime juice, dates, turmeric, curry and
1 clove of garlic paprika powders with water until desired consistency.
1/2 of a lime, juiced
2 pitted medjool dates Stir in by hand the optional coconut aminos, minced onion
1/8 tsp turmeric powder and red thai chili pepper along with your desired amount of
1/2 tsp curry powder cilantro.
water Pour onto desired vegetables and top with green onions.
Optional:
1 tbsp coconut aminos This dressing makes salads hard to stop eating. My personal
1 red thai chili pepper, minced favourite is spiralized cucumber or zucchini with julienne bell
1 tbsp sweet onion, minced peppers, grated carrots, cabbage, more cilantro and green
chopped cilantro onions. Also great as a dip if you use less water when blending.
111
Veggieball Marinara * REQUIRES A DEHYDRATOR *

Mushroom Marinara sauce For the veggieballs: In a food processor, chop the mushrooms,
(recipe on page 47) zucchini, the date, sunflower seeds, yellow onion, sundried
3 brown crimini mushrooms tomatoes, garlic, sage, rosemary, black pepper and smoked
1/2 a zucchini paprika. Try not to use water if you can; you want it chunkier, not
1 pitted medjool date like a smoothie. Transfer mix to a bowl and as an optional step
3 tbsp sunflower seeds you may add nutritional yeast. Stir together.
1/4 sweet yellow onion
4 pieces sundried tomatoes You have two options. The first option is to spread the mix onto
1 clove garlic a dehydrator sheet to create a ground veggie meaty texture
1/4 tsp sage powder that you can add to your sauce. The second option is to form
1/4 tsp rosemary powder the mix into small balls and make veggieballs.
1/2 tsp smoked paprika Once you have placed your mix into the dehydrator, dehydrate
for about 4+ hours at 115F. Occasionally during the
dehydration process, poke around with a fork at the ground
spread to allow the air to flow to higher hydrated areas; this will
help evenly dry the mix. For the veggieballs, I like to break them
open and reform the balls quickly, again to help them dry faster.
Once dried to your liking, add the ground veggie meat and/or
veggie balls to your marinara and serve.
Best used with spiralized zucchini or cucumber. Add this recipe

Optional: to a raw marinara sauce like the one on page 47 or any of the
1 tbsp nutritional yeast spiralized veggie sauces included in this book.
112
Veggieball Marinara
113
Creamy Orange Oregano
114
Creamy Orange Oregano

1 orange, juiced In a high-speed blender, blend together the orange and
1/2 of a lemon, juiced lemon juice, the dates, bell pepper, sunflower seeds, dried
2 pitted medjool dates oregano, chili powder and black pepper with a small
1/4 sweet red bell pepper amount of water to desired consistency. This is best as a
2 tbsp sunflower seeds thinner dressing but the liquid from the orange and lemon
2 tsp dried oregano should be plenty of liquid.
1/8 tsp black pepper Taste test and add more oregano or chili if you want.
Optional:
More oregano as desired This dressing is great on any green salad with tomatoes,
Add 1/2 tsp apple cider vinegar cucumbers, zucchini or other fruits like more oranges,
for a more vinaigrette angle nectarines, peaches and berries.
115
Hemp Teriyaki
3 tbsp hemp seeds In a high-speed blender, blend together the hemp seeds,
5 pitted medjool dates dates, garlic and coconut aminos with a small amount of water
2 cloves of garlic until desired consistency.
2 tbsp coconut aminos
water Optional: Add 1 tbsp nutritional yeast and 1/2 tsp of smoked
paprika for a slightly different variation. This is completely not
necessary and the dressing is just as epic on it’s own.
Top salad with sesame seeds and grated ginger if desired.
Optional:
1 tbsp nutritional yeast
Best used as a dressing on an asian salad with bok choy,
1 tbsp sesame seeds cabbages, carrots, bell peppers, scallions, mung bean sprouts,
1 tsp grated ginger snap peas, broccoli, and cauliflower.
116
Hemp Teriyaki
117
Lissa’s Famous Asian Ginger

118
Lissa’s Famous Asian Ginger

6 pitted medjool dates In a high-speed blender, blend together the dates, sundried
6 pieces of sundried tomatoes tomatoes, grape tomatoes, ginger, garlic, green spring onions,
4 small grape tomatoes coconut aminos, sesame seeds, red pepper flakes, cumin
1 generous chunk of ginger powder, optional cayenne or chipotle powder and smoked
1 clove of garlic paprika with a small amount of water to desired consistency.
2 green spring onion stalks
2 tbsp sesame seeds
1/2 tsp cumin powder
water
Best on lighter or asian salads with bok choy or asian greens,

Optional: romaine lettuce, tomatoes, bell peppers, cucumbers, grated
1/8 tsp cayenne or chipotle carrots and cabbage, snap peas, mung bean sprouts and
for added heat green spring onions. Top with sesame seeds.
119
Lemon Szechuan Deliciousness

5 pitted medjool dates In a high-speed blender, blend together the dates, garlic,
2 cloves of garlic ginger, chia seeds, sesame seeds, lemon juice, coconut aminos,
1 chunk of ginger red pepper flakes and black pepper with a small amount of
2 tbsp chia seeds water until desired consistency.
1 tbsp sesame seeds
1 lemon, juiced
water
Best on lighter or asian salads with bok choy or asian greens,

romaine lettuce, tomatoes, bell peppers, cucumbers, snap peas,
Optional: grated carrots and cabbage, mung bean sprouts and green
1 tsp sesame seeds to top salad spring onions. Top with sesame seeds.
120
Lemon Szechuan Deliciousness

121
Butternut Ginger Soup/Dressing

122
Butternut Ginger Soup/Dressing

1 small butternut squash Peel your butternut squash with a peeler to make the soup less
6 pitted medjool dates fibrous. Optional step: Scoop out the seeds and in a small
1/2 of a small sweet onion bowl, sprinkle with a quick mix of 1/8 tsp ginger powder, 1/8 tsp
1 tbsp hemp seeds onion powder and a small amount of salt.
1 chunk of ginger Coat the seeds and place on a dehydrator sheet for about
1 small piece of turmeric root an hour or two to dry.
1 clove of garlic
1/8 tsp cinnamon powder In a high-speed blender, blend together the chunks of squash,
1 tsp onion powder dates, onion, hemp seeds, ginger, turmeric, garlic,
1/8 tsp pink or grey salt cinnamon, onion powder and salt with a small amount of water.
water
If you want a soup, continue to blend for about 2-3 minutes or
until warm. You may also use this as a dressing for salads.
Best as soup, but can be used as a dressing on salads with

Optional: crispy lettuce, tomatoes, corn, radishes, cucumber, zucchini,
Seed coating: grated carrot and bell peppers.
salt, ginger and onion powder Makes more than enough for many servings of dressing, or you
1 tsp fresh or dried parsley can do a matching soup and salad.
123
Chunky Tomato Soup/Dressing

2 cups of grape tomatoes Chop 1 cup of grape tomatoes, 1/2 of the red bell pepper
1 sweet red bell pepper and 1/2 of the sweet onion into very small pieces. Set these
1 small sweet onion aside until your soup is made.
6 pieces of sundried tomatoes In a high-speed blender, blend together the other 1 cup of
2 tbsp sunflower seeds grape tomatoes, the remaining half of the red bell pepper, the
2 cloves of garlic dates, sundried tomatoes, sunflower seeds, garlic, oregano,
1 tbsp fresh or dried oregano basil, smoked paprika, apple cider vinegar, black pepper and
1 large handful of fresh basil salt with water. You may need about 1 or 2+ cups of water for
1 tsp smoked paprika this soup to blend properly.
1/4 tsp black pepper If you want a soup, blend for about 2-3 minutes or until warm.
1/8 tsp pink or grey salt Once blended, transfer to a bowl and add in the chopped
tomatoes, pepper and onion. Stir well and top with the op-
tional cashew sour cream and dried basil.
You may also use this as a dressing for salads.
Optional: Best as soup, but can be used as a dressing on salads with

2 tbsp Lissa’s Classic crispy lettuce, tomatoes, corn, radishes, cucumber, zucchini,
Cashew Sour Cream grated carrot and bell peppers.
(recipe on page 156) Makes more than enough for many servings of dressing, or you
1 tsp dried parsley can do a matching soup and salad.
124
Chunky Tomato Soup/Dressing

125
Thousand Island
126
Thousand Island
1/2 small cucumber Chop the cucumber, bell pepper, onion and 3 of the dates
1/2 sweet bell pepper into extremely minuscule pieces. This is for the relish part so
1/2 small sweet or yellow onion they must be very tiny. You may use a food processor if you
6 pitted medjool dates want to speed this process, but do not purée.
1 tsp mustard powder
1/4 tsp red pepper flakes In a bowl, add to these vegetables, the mustard powder,
2 tbsp apple cider vinegar red pepper flakes and apple cider vinegar. As an option,
2 tbsp sunflower seeds you may also add 1 tbsp coconut nectar in the marinade
8 pieces of sundried tomatoes for a sweeter relish. Allow the relish to marinate covered for
1/2 of a lemon, juiced at least 24 hours in the fridge, if not more.
1 clove of garlic
1/2 tsp smoked paprika When you are ready to make the dip or dressing, blend
water together in a high-speed blender, 3 dates, sunflower seeds,
sundried tomatoes, lemon juice, garlic and smoked paprika
with a small amount of water until desired consistency.
Transfer the blended mix to a bowl. Strain the marinade out

of the relish and add to the mix. Stir together with a spoon
and transfer the desired amount to a serving dish.
Optional:
1 tbsp coconut nectar Works best as a dip, but if you add more water, you can
A pinch of cayenne or hot spice create a nice dressing for any salad.
127
Mushroom Peppercorn * DEHYDRATOR SUGGESTED *
1/2 a small zucchini Rehydrate the dried black trumpet mushrooms in warm water for
3 brown crimini mushrooms about 2 hours. You can find these at some specialty grocery
1 pitted medjool date stores, or order them online. I love black trumpet mushrooms
3 tbsp sunflower seeds because they seem to provide a better buttery “mushroomy”
1/2 cup dried black trumpet mushrooms flavour than the classic brown crimini mushrooms.
1/2 small sweet onion
1 clove garlic In a high-speed blender, blend together the zucchini, crimini
1/8 tsp thyme mushrooms, date, sunflower seeds, a thick slice of the onion,
1/2 tsp black pepper clove of garlic, thyme, black pepper, salt and 1/4 cup of the
1/8 tsp pink or grey salt rehydrated black trumpets with a small amount of water. If you
water don’t have a dehydrator, allow the sauce to mix in the blender
on high for 2-3 minutes or more to warm up.
Once blended, finely chop any remaining rehydrated black

trumpet mushrooms and 1-2 tbsp of minced onion. Add these to
the sauce and mix. Taste test and add more salt, garlic, onion
and optional crushed peppercorns as you see fit.
Once ready, it is suggested to warm the sauce on low in the
dehydrator for an hour or so to thicken and bring out the
mushroom flavours. This step is not necessary but the sauce is
best served slightly warmed either in the dehydrator or in the
Optional: previous step with the high-speed blender.
Crushed peppercorns
Use brown crimini mushrooms if you This sauce is best mixed with spiralized zucchini or cucumbers
cannot find dried black trumpet and marinated mushrooms.
128
Mushroom Peppercorn
129
Tomato Curry
130
Tomato Curry
1/2 of a zucchini In a high-speed blender, blend together the zucchini, red
1 sweet red bell pepper bell pepper, lime juice, dates, sesame seeds, chia seeds,
1 lime, juiced ginger, garlic, cumin, curry and smoked paprika. You may
6 pitted medjool dates also add 1/2 of a jalapeño pepper if you want to add
2 tbsp sesame seeds more spice, but start slowly. Taste test and add more herbs
1 tbsp chia seeds or jalapeño if you want.
1 clove of garlic For a warm sauce, allow to blend in the blender for 2-3
1/4 tsp cumin powder minutes or more on high. You may use this just blended or
1/2 tsp curry powder you can dice two tomatoes and stir them into the sauce to
1/2 tsp smoked paprika make it chunkier.
water
Optional: This dressing goes wonderfully on a fresh fruiting vegetable

For extra spice, add salad with tomatoes, peppers, radishes, cucumbers, tender
1/2 of a jalapeño pepper greens and scallions. Also great on spiralized zucchini or
2 diced tomatoes for chunkiness cucumber salads.
131
Butterless CHickenless
2 tbsp sunflower seeds This recipe is for the sauce only and has also been adjusted to
15 pieces of sundried tomatoes be lower in fat. If you want a full fat flavour, use soaked cashews
1 small shallot instead of sunflower seeds. The complete recipe with the
2 cloves of garlic dehydrated coconut meat and cumin cauliflower rice is found in
1 small chunk of ginger my 30 Day Meal Plan Volume I.
2 small fresh tomatoes First up, soak your sundried tomatoes in a small amount of warm
1/2 tsp garam masala water for about 10-15 minutes.
1/2 tsp paprika
1/4 tsp salt In a high-speed blender, blend together the sunflower seeds
1/2 tsp curry powder (or high fat optional cashews), the soaked sundried tomatoes,
1/4 tsp ceylon cinnamon shallot, garlic, ginger, dates, fresh tomatoes, garam masala (or
water allspice), paprika, salt, curry powder and cinnamon with a small
amount of water until a thick desired consistency.
This dressing is awesome on spiralized zucchini, cucumber, yam or

sweet potato. It also works well on cauliflower “rice”.
You may also want to add a salad base of really dark leafy
Optional: greens such as black kale, spinach or chard.
Use allspice if you can’t find Best served with the dehydrated coconut and cumin cauliflower
garam masala rice from my 30 Day Meal Plan Volume I.
132
Butterless Chickenless
133
Sweet Curry Onion
134
Sweet Curry Onion

6 pitted medjool dates In a high-speed blender, blend together the dates, chia
2 tsp chia seeds seeds, lime juice, yellow onion, garlic, paprika, (optional
1 lime, juiced 1/2 of a jalapeño pepper) and curry powder with a small
2 thick slices of yellow onion amount of water until desired consistency.
2 cloves of garlic
1/2 tsp paprika Once blended, transfer to a bowl and stir in 1 tbsp or more
1 tsp (or more) of curry powder of each fresh or dried minced onion and parsley.
1 tbsp fresh or dried parsley
1 tbsp fresh or dried minced onion
water
Optional: This dressing is great on any salad but I love it on fresh

For extra spice, add fruiting vegetable salads with lots of cucumber, zucchini,
1/2 of a jalapeño pepper tomatoes and romaine lettuce.
135
Chia Chili
3/4 cup water In a high-speed blender, blend together the water, garlic, chili
2 cloves of garlic peppers (start with one or even half, and work your way up
1-2 small hot chili peppers depending on how hot you want it), dates and apple cider vinegar.
5 pitted medjool dates Add more water, but only if you need it to blend better.
3 tbsp chia seeds Transfer the base to a bowl and stir in the chia seeds, coconut nectar,
1 tbsp coconut nectar and chopped chives. At this step you may also add the red pepper
1 tbsp chopped chives flakes and salt if you want. You can also finely chop more chili pepper
and add to the sauce for colourful accents and added spice.
Let the sauce sit for at least 20 minutes to allow the chia seeds to gel.
This will give the sauce a sticky consistency reminiscent of many sweet
chili sauces. Another bonus to letting the sauce sit is that it helps the
heat from the chilies to dissipate. It won’t be as spicy as when you first
made it.
Optional:
1 tsp red pepper flakes
1/8 tsp pink or grey salt This sauce is great for dipping veggies, dehydrated crackers.
Finely chopped chilies Best with my zucchini tenders in my 30 Day Meal Plan Volume I.
136
Chia Chili
137
Sweet n’ Spicy Tahini Jalapeño

138
Sweet n’ Spicy Tahini Jalapeño

3 tbsp raw tahini paste In a high-speed blender, blend together the tahini paste,
5 pitted medjool dates dates, bell pepper, lemon juice, jalapeño, sriracha or
1/2 of a sweet red bell pepper cayenne pepper, garlic, ginger and green spring onions
1 lemon, juiced with a small amount of water until you have a very creamy
1 jalapeño, seeded consistency.
1/8 tsp sriracha or cayenne pepper
1 clove of garlic Taste test and add more spice if you so desire.
water
This dressing goes exceptionally well with marinated

mushrooms and darker greens. You may also like to use
grated carrots, cabbages, mung bean sprouts, bok choy
Optional: and more scallions. Use sesame seeds to decorate your
1 tbsp sesame seeds to top salad salad and add extra calcium.
139
Coconut Ginger Lime

1 young thai coconut In a high-speed blender, blend together the young thai
1/2 cup coconut water coconut meat, the coconut water, tahini, lime juice, ginger,
1 tbsp tahini dates, garlic, turmeric and optional thai chili pepper. Add more
1/2 of a lime, juiced water if you want a thinner dressing.
1 generous chunk of ginger
1 clove of garlic
1 small chunk of turmeric root
Great for any asian salad with bok choy, dark leafy greens,
mung bean sprouts, tomatoes, bell peppers, cucumbers,
Optional: zucchini, marinated mushrooms, green spring onions, various fruit
1/2 a small red thai chili pepper and berries.
140
Coconut Ginger Lime

141
Red Dilly Dill
142
Red Dilly Dill

1/2 of a sweet red bell pepper In a high-speed blender, blend together the red pepper,
4 pitted medjool dates dates, hemp seeds, lime juice, optional nutritional yeast and
2 tbsp hemp seeds garlic with a small amount of water.
1 lime, juiced
1 clove of garlic Once blended, add 1 tbsp of the dill and pulse the
1 tbsp fresh dill blender just to blend into the dressing.
+tsp for garnish
water Use the entire amount of dressing on your salad and top
with a little more fresh dill for pretty presentation and extra
flavour!
Optional: Best used as a dressing on a salad with a lot of

1 tbsp nutritional yeast tomatoes, butter leaf lettuce, bell peppers and cucumbers
extra dill if you want for avery fresh summer salad. Add extra dill on top if desired.
143
Tomato Hazelnut
6 pieces of sun dried tomatoes In the high speed blender, blend together the sundried
4 small fresh tomatoes tomatoes, fresh tomatoes, hazelnuts (sunflower or almond),
2 tbsp hazelnuts dates, a sprig of rosemary, red pepper flakes, sage, black
3 pitted medjool dates pepper and apple cider
fresh rosemary vinegar with a small amount of water. This dressing is best on
1/4 tsp red pepper flakes the thicker side.
1/2 tsp ground sage
1/2 tsp ground black pepper
water
Optional:
Use 2 tbsp almond butter
or sunflower seeds This dressing is great as a tomato based dip but works very
instead of hazelnuts well on darker green salads with more tomates. My favourite
if you are allergic salad for this is a green bean and tomato salad.
or want a lower fat version. Top salads with fresh rosemary and red pepper flakes.
144
Tomato Hazelnut
145
Orange Tahini
146
Orange Tahini
3 organic mandarin oranges In a high-speed blender, combine together the peeled
2 tsp orange zest mandarin oranges, 1 tsp of the orange zest, dates, tahini,
2 tbsp raw tahini butter garlic, ground cloves, allspice and apple cider vinegar with
2 pitted medjool dates a small amount of water to desired consistency.
1 clove of garlic
1/4 tsp ground cloves Top salad with dressing with the remaining orange zest as
1/8 tsp allspice decor.
water
This dressing is best with darker leafy greens because the

high vitamin C content will help to absorb more of the plant
iron. Best on spinach or kale with added onion, oranges,
Optional: berries, nectarines, tomatoes, cucumbers and topped with
orange zest as garnish orange zest.
147
Blackberry Ginger
12 large blackberries In a high-speed blender, blend together the blackberries,
3 pitted medjool dates dates, sunflower seeds, lemon juice, ginger, apple cider
1 tbsp sunflower seeds vinegar and chili powder with water to desired consistency.
1 small chunk of ginger Taste test and add more ginger if you want.
1 tsp apple cider vinegar If you prefer a no-fat version, simply leave out the sunflower
1/2 tsp chili powder seeds and add a few more blackberries. It will be a sweeter
water and great on a fruit salad.
This dressing is best with darker leafy greens because the high
vitamin C content will help to absorb more of the plant iron.
Optional: Best on spinach or kale with added onion, oranges, berries,
Leave out the sunflower seeds nectarines, apple slices, tomatoes, cucumbers, bell peppers,
if you want a no-fat version various fruits and more berries.
148
Blackberry Ginger
149
Stonefruit Salad
150
Stonefruit Salad
1 nectarine In a high-speed blender, blend together the nectarine,
1 peach peach, plum, dates, garlic, chia seeds, chili powder, chipotle
1 plum powder, smoked paprika, jalapeño and apple cider vinegar
2 pitted medjool dates with a small amount of water to desired consistency.
1 clove of garlic
1 tsp chia seeds Note: if you can’t get nectarines, peaches or plums, stick with
1/4 tsp chili powder what you can get. An example would be to do two peaches
1/8 tsp chipotle powder and a plum, or two nectarines and a peach. It’s best with all
1/4 tsp smoked paprika three but make do with what you have available.
1/2 jalapeño, seeded
1/2 tsp apple cider vinegar Optional: Top salad with fresh or dried parsley.
water
This dressing is great on simple fruiting vegetable salads with

other fruit. Great examples would be butter leaf or romaine
lettuce, tomatoes, bell peppers, cucumbers, zucchini,
Optional: peaches, nectarines, plums, berries or apple slices.
1 tbsp fresh or dried parsley Mix and match depending on what is available to you.
151
Aloha Pina Colada

For the sweet fruity version: In a high speed blender, blend together the pineapple, date,
1 cup of pinapple chunks coconut water and meat, apple cider vinegar and ginger
1 pitted medjool date chunk. You don’t need water for this one; the lime and
1/2 cup coconut water coconut water will be enough.
1/4 cup young thai coconut meat
1/2 tsp apple cider vinegar This dressing is like sunshine candy. Leave it as is if you want
1/2 of a lime, juiced and pour it over a fresh fruit salad of bananas, mangoes, more
1 chunk of ginger pineapple, berries, apples, peaches, nectarines, etc.
Optional for the spicy version:

1/8 tsp chipotle powder
1/8 tsp turmeric root
OR make it spicy! Add smoked paprika, chipotle powder and
turmeric root and blend some more.
The spicy version is still super sweet but works really well on a
fruiting vegetable salad with romaine lettuce, tomatoes,
cucumbers, sweet bell peppers, fresh fruit and berries.
I enjoy adding more pineapple, peaches, nectarines and
mangoes to my salads to compliment the dressing. Top with
chopped green spring onions and smoked paprika.
152
Aloha Pina Colada

153
154
HIGH FAT OPTIONS

Too much fat is not the greatest idea and there are many good reasons why none of my recipes
include oils. For one, I consider them processed foods and are not included in my diet. I only use and
enjoy whole fats such as avocado, coconut, cashew, almond, brazil nut, peanut, walnut, pine nut and
pecans (among other things) on occasion. We should not be scared of fat; we should just be mindful
not to eat too much of it, even if they are considered healthy. Again as stated earlier, you may use
sunflower seed sour cream in place of cashew. It is a base for many of my higher fat recipes.
A few things to note if you decide to use a higher fat dip or dressing:
1 ~ Include a large quantity of fresh produce to go along with your choice of dip or dressing. This will
help to balance your fat percentage down for the day. And when I say a large amount, I’m talking a
whole head of lettuce leaves, 1 lb of tomatoes, a whole cucumber AND a whole bell pepper. Use a lot.
2 ~ Eat your higher fat recipes with dark leafy greens in your evening meal only. We need fats with
greens to help absorb certain nutrients from them and it’s a good idea to combine the two. The darker
the greens, the better! I rarely use these recipes for lunches and reserve them mainly for dinnertime.
3 ~ Save half of the dip or dressing for another day. The higher fat ones tend to last an extra day or so
in the fridge and can be saved for the next evening. It’s a nice bonus to have it already made and to
only have to chop your vegetables the next night.
4 ~ Take them to parties and potlucks. This helps you to eat less because you will be sharing it with
many other people and showing them that it can be very tasty to enjoy cruelty-free vegan options.
5 ~ Eat very low fat during the day for breakfast and lunch if you plan on having a higher fat item in the
evening. This also will help to balance the fat percentage down over the entire day.
6 ~ Keep your higher fat dressings away from fruit to help prevent unneeded insulin resistance. This is a
big reason why I reserve higher fat items for the evening so I have all evening and night to digest and
work through the higher caloric density. In most people, it seems that eating fruit with or after a higher fat
meal can cause gas, bloating, digestive upset and insulin resistance in the form of added hunger,
cravings for more fat or sugary foods, sugar crashes, itchy skin and rashes, brain fog, anxiety, lethargy
and low energy. Keeping your dinner higher in fresh greens and vegetables while still enjoying a small
amount of a thick creamy delicious fatty dressing can be fine if you respect the power they have.
155
Lissa’s Classic Cashew Sour Cream

1 cup soaked cashews Soak cashews for 5 hours. If using sunflower, soak for 2 hours.
1/2 of a small yellow onion Note: 5-6 hours works the best with the cashew.s The longer you
1/2 tsp apple cider vinegar soak them, the creamier your sour cream will be. Just don’t let
1 small lemon, juiced them go over eight as it’s not necessary and they will start to
water get slimy. I find it best to soak them in the fridge.
* LOW FAT Replacement * In a high-speed blender, blend together the soaked cashews
Try using 1 cup of sunflower seeds (or sunflower seeds if you are making it nut-free), 1/2 of a
soaked for two hours small sweet onion (I like to use organic yellow onions), apple
in place of cashews. cider vinegar and the juice of a small lemon. If you are using a
It won’t taste exactly the same, large lemon, start with the juice of only half of the lemon. You
but it’s a very good alternative. can always add more later on. Blend until completely smooth
and creamy, adding water slowly just to get the blender going.
If you add too much water, your sour cream will not have the
proper consistency, so add it slowly. Only add enough to get
the blender to blend unassisted.
Transfer the cream to a separate container and refrigerate.
This sour cream is great for anything requiring sour cream.

Optional: Tacos, falafels, chili, and a creamy base for many dips!
Add more onion, lemon juice I tend to always have some on hand because I use it in many
and apple cider vinegar to taste of my recipes. It lasts about 3-4 days in the fridge.
156
Lissa’s Classic Cashew Sour Cream

157
Sunflower Dill Dip

158
Sunflower Dill Dip

1/2 cup soaked sunflower seeds Soak sunflower seeds for about an hour.
3 tbsp hemp seeds
1/4 small yellow onion In a high-speed blender, blend together the soaked
1/2 tsp apple cider vinegar sunflower seeds, hemp seeds, onion, apple cider
1/2 of a small lemon juiced vinegar, lemon juice and garlic with a small amount of water
1 clove of garlic until you achieve a thick creamy consistency.
water
2 tsp dried dill Adjust lemon juice as needed. Blend until completely creamy,
1 tsp fresh or dried parsley adding water slowly just to get the blender to blend
1 tbsp dried onion flakes unassisted. Don’t add too much water, you want this one to be
1/8 or less tsp cayenne pepper fairly thick for the dip.
Transfer the cream to a separate container and stir in the dill,

parsley, onion flakes and cayenne pepper. Allow this dip to sit
in the fridge for about 20 minutes or more before serving.
Best served chilled.
This is a great seed-based dill ranch style dip! Use for parties
with veggie trays including dark leafy lettuce, tomatoes,
cauliflower, broccoli, peppers, snap peas, carrots and celery.
159
Mushroom Gravy
INGREDIENTS CREATION * DEHYDRATOR SUGGESTED *
3 brown crimini mushrooms If you want to use cashews, soak them first in water for about
1 pitted medjool date 4 hours for best results. If not, use sunflower seeds instead and
1/4 cup soaked cashews soak for about an hour. At this step you will also want to soak
(OR 1/4 cup sunflower seeds) and rehydrate your dried black trumpet mushrooms.
1/2 cup dried black trumpet mushrooms
1/2 small sweet onion In a high-speed blender, blend together the 3 brown crimini
1 clove garlic mushrooms, the date, cashews (or sunflower seeds), black
1/8 tsp thyme powder trumpet mushrooms, onion, garlic, thyme, black pepper and salt
1/2 tsp black pepper with a small amount of water to create a thick gravy.
water Once blended transfer to a bowl and add 2 tbsp more of
minced black trumpet mushrooms to create a chunkier gravy.
Do a quick taste test and adjust spices but don’t add too
much more salt. You may eat this as is or warm and enhance
flavours with the next step.
Place the gravy in the dehydrator on the lowest setting for

about 2-3 hours to warm, thicken, and enhances the mushroom
flavour. You may leave it in for longer, just check on it often and
make sure it doesn’t dry out too much.
For any dish needing a gravy; on top of raw cauliflower rice

Optional: or any holiday favourites including many from my winter recipe
2 tbsp extra black trumpet book. This is even a great gravy for those who are not eating a
mushrooms for a chunky gravy fully raw diet but want a nice vegan mushroom gravy.
160
Mushroom Gravy
161
Jalapeno Cheeze Ball

162
Jalapeño Cheeze Ball

INGREDIENTS CREATION * REQUIRES A DEHYDRATOR *
1 cup cashews Soak cashews for about 5 hours. Rinse and drain water. In a
1/4 tsp pink or grey salt high speed blender, blend the cashews with the salt and add
water water slowly until thick and creamy. Once creamy, open the
1 dairy-free probiotic capsule dairy-free (vegan) probiotic capsule and pour contents into
1 nut milk bag or fine cheesecloth the mixture. I like to use ones that are just an acidophilus or
2 tbsp fresh minced onion acidophilus combo. Pulse the powder into the cream gently.
2 tbsp dried onion flakes
2 tsp onion powder Transfer the cream to a nut milk bag in a bowl to catch any
2 cloves of garlic, crushed liquid. Don’t worry about the liquid that is released. Twist the
1 jalapeño pepper, minced bag top loosely closed and place bowl with the bag into the
1/4 tsp smoked paprika dehydrator on the lowest setting for 24 hours. Alternative to the
dehydrator - allow the oven to heat up to 120F and then turn
it off and allow the cheese ball to sit in the oven.
. Once fermented, open the bag and scoop out the new
cashew cream cheeze into a bowl. Add in 2 tbsp dried
onion flakes, 2 tbsp minced fresh onion, 2 tsp onion powder, 2
crushed cloves of garlic, 1 minced jalapeño pepper and 1/4
tsp of your choice of spicy pepper like chipotle or hot paprika.
Stir together thoroughly and form into a large ball.
In a separate shallow bowl, mix some dried onion and chive
flakes, red chili pepper flakes and a small amount of chili
Optional for the coating: powder. Roll outside of cheese in the spices, coating evenly.
dried onion and chive flakes
red chili pepper flakes Wrap in parchment paper and seal in an airtight
chili powder container. Place in the fridge for 3-4 days to cure.
163
Cream Cheeze Spread

INGREDIENTS CREATION * REQUIRES A DEHYDRATOR *
1 cup cashews Soak cashews for about 5 hours. Rinse and drain water. In a
1/4 tsp pink or grey salt high-speed blender, blend the cashews with the salt and add
water water slowly until thick and creamy. Once creamy, open the
1 dairy-free probiotic capsule dairy-free (vegan) probiotic capsule and pour contents into
1 nut milk bag or fine cheesecloth the mixture. I like to use ones that are just an acidophilus or
acidophilus combo. Pulse the powder into the cream gently.
Flavours:
1 jalapeño, minced Transfer the cream to a nut milk bag in a bowl to catch any
2 clove of crushed garlic liquid. Don’t worry about the liquid that is released. Twist the
1 tbsp finely chopped currants bag top loosely closed and place bowl with the bag into the
OR dehydrator on the lowest setting for 24 hours. Alternative to the
2 cloves of crushed garlic dehydrator - allow the oven to heat up to 120F and then turn
1/4 tsp dill it off and allow the cheese ball to sit in the oven.
1/4 tsp parsley
1/2 tsp onion powder Once fermented, open the bag and scoop out the new
1 tbsp minced green onion cashew cream cheeze into a bowl. You may now add flavours.
1/4 tsp smoked paprika For a festive sweet cheeze, add finely chopped jalapeño,
crushed garlic and chopped currants (or cranberries)
OR for a herb n’ garlic, add a crushed clove of garlic, dill,
parsley, onion powder, minced green onion and smoked
paprika. Stir either combo into the cheeze, mixing well.
Transfer the cheeze to a piece of parchment paper and roll

Optional: into party favours. Seal in an airtight container and place in
Add more salt if you need the fridge for 3-4 days to cure and for flavours to meld.
164
Cream Cheeze Spread
165
Fermented Sunflower Hummus

166
Fermented Sunflower Hummus

1 cup sunflower seeds Soak the sunflower seeds for about 2 hours. Rinse and drain
1/4 tsp pink or grey salt water. Add them to a high-speed blender and blend the
water sunflower seeds with the salt until creamy. Add water slowly
1 dairy-free probiotic capsule only as needed until the mix is smooth. Once creamy, open
1 nut milk bag or cheesecloth the dairy free (vegan) probiotic capsules and pour contents
1/4 tsp paprika into the mixture. I like to use ones that are just an acidophilus
1/4 tsp onion powder or acidophilus combo. Pulse the powder into the cream, but
1/4 tsp chili powder don’t overdo it.
2 cloves of garlic Transfer the cream to a nut milk bag in a bowl to catch any
liquid. Don’t worry about the liquid that is released. Twist the
bag top loosely closed and place bowl with the bag into the
dehydrator on the lowest setting for 24 hours.
Once finished, open the bag and scoop out the fermented
sunflower mix. In a new bowl, stir in the paprika, onion powder
and lemon juice. Mince or press the garlic and add as well.
As a lower fat option, you may also blend together 1/2 of a

Optional: small peeled zucchini and 1/4 cup of sprouted chickpeas.
1/2 of a peeled zucchini Once blended, stir in by hand with the sunflower mix. This helps
1/4 cup sprouted chickpeas to cut the fat down and make a larger portion.
167
Miso Caesar
2 tbsp hemp seeds Juice the lemon and in a small bowl, add the mustard powder.
1 tbsp pine nuts Allow this mixture to sit for about 10 minutes to activate the
1 tbsp miso paste mustard flavour.
1 clove of garlic
1/2 of a small yellow onion In the high speed blender, blend the hemp, pine nuts, miso,
1 pitted medjool date garlic, onion, date, black pepper and lemon juice/mustard
1 lemon, juiced powder combo and a little water to your desired consistency.
1/4 tsp black pepper Add the nutritional yeast if you want. This is completely optional
water as the dressing still tastes amazing without it. The nutritional
yeast does thicken the dressing nicely.
Pour onto salad and mix well.

If you want to go all out, you can use the following as optional
toppings: Spiked Brazilian Parmesan, some Smoked Coconut
Bits and the #Hashtag Zucchini Croutons with a generous
shake of black pepper.
Optional:
Spiked Brazilian Parmesan
(recipe on page 241)
Coconut Bits This dressing goes best on the traditional romaine lettuce
(recipe on page 238) salad. I like to add cucumber, tomato and onion. The cucmbers
#Hashtag Zucchini Croutons are crunchy enough to not need croutons if you choose not to
(recipe on page245) include them.
168
Miso Caesar
169
raw spaghettiohs
170
Raw Spaghettiohs
4-5 brown crimini mushrooms Thinly slice the mushrooms and allow them to marinate in the
1-2 tbsp coconut aminos coconut aminos and lemon juice with 1 tsp of the oregano,
1/2 of a lemon, juiced salt and optional hot spice (like cayenne) for a few hours in
1/2 of a small avocado the sun or in the dehydrator on a low setting.
4 small cherry tomatoes
5 pitted medjool dates Peel and spiralize your cucumbers to get them ready for the
1 clove of garlic meal. I like to use 3 or 4, because you might want a lot! Let
1/2 cup soaked sundried tomatoes the cucumber sit on a paper towel for a few hours while the
1 tbsp sunflower seeds mushrooms marinate to help with excess water.
3 tsp fresh or dried oregano
5 large fresh basil leaves Make the sauce by blending the avocado, tomatoes,
water dates, garlic, sundried tomatoes, sunflower seeds (and op-
tional nutritional yeast) with about 1/2 cup of water or more
in a high speed blender.
Blend this sauce for about 2-3 minutes on the highest

setting to warm it up. Once the sauce is warm, pour into
a large bowl, strain your mushrooms and stir them into the
sauce. Add the cucumber noodles, mix together and enjoy!
Optional:
2 tbsp nutritional yeast You will get the best Spaghettioh effect with peeled
for a cheezier flavour. spiralized cucumber, but you can also use zucchini.
171
Peanut Satay
1/4 cup chopped peanuts Set aside about a teaspoon or so of crushed peanuts for
+ 1 tsp set aside for topping sprinkling on the dip and/or salad.
6 pitted medjool dates In a high-speed blender, blend together the remaining peanuts (I
1 clove of garlic like to use jungle peanuts), ginger, dates, garlic, miso paste,
1 tbsp raw miso paste coconut aminos, red pepper flakes and paprika with a small
1 tbsp coconut aminos amount of water to desired consistency.
1/4 tsp smoked paprika Optional ingredients: after blending, place dressing in a bowl
water and stir in finely minced jalapeño and onion.
Top with remaining peanuts and paprika.
As a side note; I like to use Wild Jungle Peanuts as they are raw,
organic, and fair trade. They are more flavorful than your typical
peanut but without the mold Aspergillus Flavus (aflatoxin).
optional: This dressing is phenomenal as a dip but also great on spiralized

1 tbsp minced onion cucumber/zucchini, or a salad with dark greens like spinach or bok
1 tbsp minced jalapeño choy, cabbages, onion, bell peppers, carrots mung bean sprouts,
Sprinkled paprika for garnish tomatoes and snap peas.
172
Peanut Satay
173
Lissa’s Dragon Eye Sushi Dip

174
Lissa’s Dragon Eye Sushi Dip

2 tbsp of Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
Sour Cream (recipe page 156) don’t already have some prepared.
1/4 tsp garlic powder In a bowl combine the sour cream, coconut aminos, garlic, pre-
1/4 tsp That Yellow Mustard pared mustard, paprika, ginger and salt.
1/4 tsp smoked paprika Mix thoroughly and adjust spices as desired, possibly adding
1/8 tsp ginger powder more paprika and something spicy like cayenne or chipotle.
Here, as an option, you may thicken the dip by using some
nutritional yeast.
Great dip or drizzle for sushi. You can make raw vegan sushi with
chopped cauliflower in the food processor in place of the rice,
and load up your untoased nori sheet with vegetables of any
Optional: kind. You can also skip the cauliflower and just wrap vegetables
1/8 tsp cayenne pepper like lettuce, cucumber, bell peppers, green spring onions and
2 tsp nutritional yeast sprouts.
175
Sweet Potato Salad Dressing

1/3 cup of Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
Sour Cream (recipe page 156) don’t already have some prepared. Separate 1/3 cup of the
1 tbsp That Yellow Mustard sour cream to use in the recipe. Save the rest for another day.
(recipe page 76)
1/2 tsp celery seeds In a bowl, mix by hand the sour cream, prepared mustard, celery
1/2 tsp apple cider vinegar seeds, apple cider vinegar, garlic powder, black pepper and
1/2 tsp garlic powder paprika until creamy.
1/4 tsp paprika
Mix the dressing with diced sweet potatoes, celery, sweet yellow
onion and green spring onions. Serve on a bed of greens. The
raw sweet potatoes are still crunch but edible. You could also
spiralize them to have a noodle type sweet potato salad.
You may, of course, also use this dressing for a vegan cooked
potato salad to take to parties and potlucks.
176
Sweet Potato Salad Dressing

177
Sundried Tomato Pesto

178
Sundried Tomato Pesto

3 cups fresh basil leaves Make sure you take the stems off your basil leaves prior to using.
2-3 cloves of garlic This will prevent your pesto from becoming too stringy.
1 cup sundried tomatoes
1/4 cup pine nuts In a food processor, blend your basil leaves, garlic, sundried
1/2 tsp ground black pepper tomatoes and pine nuts. You can use hemp seeds as a
1/8 tsp pink or grey salt replacement for the pine nuts and use a stick of celery if you
2 tsp oregano want to avoid adding salt.
After everything is blended nicely, add the black pepper, salt,

and oregano with the optional red pepper flakes and
nutritional yeast. You coud also use the Spiked Brazilian
Parmesan in place of plain nutritional yeast.
Optional:
1/4 hemp seeds instead of pine nuts
1 stick of celery instead of salt
1/2 tsp red pepper flakes Pesto is typically served with pasta, so using spiralized zucchini
2 tbsp nutritional yeast or cucumber is going to be the best option for this sauce.
Spiked Brazilian Parmesan It will also work as a nice dip for tomatoes, cucumbers, bell
(recipe on page 241) peppers and snap peas.
179
Super Arugula Pesto

2 cups fresh basil leaves Make sure you take the stems off your basil leaves prior to using.
1/2 cup baby arugula leaves This will prevent your pesto from becoming too stringy.
2-3 cloves of garlic
1/4 cup pine nuts In a food processor, blend your basil leaves, arugula, garlic,
1/2 tsp ground black pepper and pine nuts. You can use hemp seeds as a replacement for
1/8 tsp pink or grey salt the pine nuts.
2 tbsp sunflower seeds
1 stick of celery After everything is blended nicely, add the black pepper, and
water salt with the optional red pepper flakes and nutritional yeast.
You coud also use the Spiked Brazilian Parmesan in place of
plain nutritional yeast.
Optional:
1/4 cup hemp seeds instead Pesto is typically served with pasta, so using spiralized zucchini
of pine nuts or cucumber is going to be the best option for this sauce.
Spiked Brazilian Parmesan It will also work as a nice dip for tomatoes, cucumbers, bell
(recipe on page 241) peppers and snap peas.
180
Super Arugula Pesto

181
Lissa’s Pad Thai
182
Lissa’s Pad Thai

2 cloves of garlic garlic, ginger, lime juice, celery, coconut aminos, sesame
1 small chunk of ginger seeds, hemp seeds (or almond butter), and red
1 lime, juiced pepper flakes with a small amount of water. You will want
1 stick of celery this dressing to be thicker.
2 tbsp sesame seeds You may also add here as an alternative option, some
1 tbsp hemp seeds nutritional yeast and a red thai chili if you want it extra
1/2 tsp red pepper flakes spicy with a little bit of a cheesy edge.
water
Optional: The best vegetables for this dressing are purple and
Use 1 tbsp of almond butter in place green cabbages, bok choy, grated carrots, red bell
of hemp seeds for a heavier flavour. peppers, spiralized cucumber or zucchini, marinated
1 tbsp nutritional yeast mushrooms and a healthy serving of green spring onions.
1 red thai chili pepper You may also use kelp noodles with this dish.
183
Black Pepper Alfredo

15 organic almonds If you want your sauce to be a white as possible, use organic
2 tbsp pine nuts almonds. This technique really only works with organic ones for
3 pitted medjool dates some reason. You can use regular almonds, but the skins won’t
2 cloves of garlic slide off as easily. Soak almonds for about an hour or two in
1/2 of a lemon, juiced warm water. Once ready, squeeze the almonds until the brown
1 tsp dried thyme skin slides off the nut. This is very easy to do if they are well-
1/2 tsp black pepper soaked and will only take a few minutes. Again, if you don’t care
water about your sauce colour, you may skip this step.
In a high-speed blender, blend together the white almonds,

pine nuts, dates, garlic, lemon juice, thyme and black pepper
with a small amount of water. You will want this dressing thicker
because if you are using it on cucumber or zucchini noodles,
the water from the noodles will thin out the dressing. Plus, who
doesn’t love a thick alfredo?
Optional: Top your salad or veggie noodles with black pepper

and Spiked Brazilian Parmesan.
Optional variation:
More black pepper to sprinkle This dressing goes perfectly with spiralized zucchini or cucumber.
Spiked Brazilian Parmesan If you want white noodles to match your sauce, simply peel the
Recipe on page 241 vegetable before running it through the spiralizer.
184
Black Pepper Alfredo
185
Orange Avo Wasabi
186
Orange Avo Wasabi

1/2 of an avocado In a high-speed blender, blend together the avocado,
2 tsp freshly grated horseradish horseradish (or wasabi powder), lemon and orange
1/2 of a lemon, juiced juices, garlic, salt and cayenne with a small amount of
1 orange, juiced water until desired consistency.
1 clove of garlic
1/8 tsp pink or grey salt If you can’t find fresh horseradish root, feel free to
1/8 tsp cayenne pepper replace with wasabi or horseradish powder. You may
water also add 1-2 dates if you would like a sweeter dressing.
Optional:
1/2+ tsp wasabi or horseradish powder
if you can’t find fresh horseradish
1-2 pitted medjool dates This dressing goes best with heavier greens like kales,
Leave out the cayenne pepper spinach and chard. It also works wonderfully with
if the horseradish is strong enough. cabbages, tomatoes, carrots and marinated mushrooms.
187
Sweet Candy Pecan

1/3 cup pecans In a high-speed blender make your dressing by blending the
4 pitted medjool dates pecans, dates, orange juice, cinnamon, onion powder, paprika,
1/4 cup of fresh orange juice garlic, apple cider vinegar, salt and cayenne pepper with a
1/8 tsp ground cinnamon small amount of water on until a thick creamy consistency is
2 tsp onion powder achieved.
1 clove of garlic
pinch of salt
pinch of cayenne pepper
This salad works best on spinach or any dark leafy green base.
Grated carrot, yam, sweet potato and spiralized or grated
zucchini are excellent options to add to the salad. Get creative.
If you want, you may top the salad with optional candied
Optional: pecans, recipe on page 234, just don’t use many because it will
Top with Candied Pecans be quite high fat. An excellent festive holiday salad to take to
(Recipe on page 234) family gatherings, potlucks and parties.
188
Sweet Candy Pecan
189
Red Pepper Cashew Dip
190
Lissa’s Famous Red Pepper Cashew Dip

1/4 cup cashews It is best to soak your cashews for 5 hours first, but you
5 pitted medjool dates don’t necessarily have to for this recipe. You may also
1 small tomato sub the some or all of the cashews with zucchini if you
1 small red bell pepper want a low fat or no-fat version.
1 tsp apple cider vinegar In a high-speed blender, blend together the cashews
1 clove of garlic (or zucchini), dates, tomato, red bell pepper, coconut
1/2 tsp smoked paprika aminos, apple cider vinegar, garlic, smoked paprika and
1/2 tsp red pepper flakes red pepper flakes with a small amount of water. If you
water add too much water, this will become a dressing, which
isn’t that bad either.
Optional: This dip is great for parties. Kids love it too. Serve with
Instead of cashews, you may use plenty of fresh raw vegetables. Use an entire head of
1/2 of a small zucchini if you want lettuce, tomatoes, cucumbers, snap peas, bell peppers,
to make this a no-fat dip carrots, celery, zucchini or any other vegetable you
1 tbsp green spring onions to top dip have available to dip.
191
Lemon Curry Heaven

1 tsp coconut nectar sour cream to use in the recipe. Save the rest for another day.
OR 1 tbsp Sweet Chili Sauce
(recipe page 28) In a bowl, stir together by hand the sour cream, coconut
1/2 of a lime, juiced nectar (or Sweet Chili Sauce), lime juice, mustard powder, curry
1/4 tsp mustard powder powder, smoked paprika and the clove of garlic, crushed and
1/2 tsp curry powder minced finely.
1 clove of garlic As an optional variation, you may also add some minced hot
red thai chili and red pepper flakes depending on how
spicy you would like the dressing.
Optional:
1 small fresh red thai chili This dressing can definitely work as a dip, but I like to use it in
Sweet Chili Sauce in place a broccoli and lentil sprout salad. You can have a dark green
of coconut nectar leafy base and marinate some lentil sprouts, mushrooms and
(Recipe on page 28) broccoli in a little lemon juice.
192
Lemon Curry Heaven
193
Spicy Ginger Almond

194
Spicy Ginger Almond

2 tbsp raw almond butter In a high-speed blender, blend together the almond but-
4 pitted medjool dates ter, dates, miso paste, coconut aminos, onion,
1 tbsp miso paste garlic, ginger, apple cider vinegar and spices with a
1 tbsp coconut aminos small amount of water to desired consistency.
1 ring slice of sweet onion
1 clove of garlic You may use a stick of celery and more miso paste if you
1 small chunk of ginger want to replace the coconut aminos.
1/2 tsp smoked paprika Taste dressing and adjust spice level. Always start slowly
1/8 tsp chipotle powder with spices and add as desired.
water
Top with paprika and sesame seeds for garnish.
Optional:
sesame seeds and paprika powder This dressing goes best with a salad made with darker
for garnish and presentation greens, bok choy, snap peas, mung bean sprouts,
1 celery stick in place of coconut aminos cabbage, tomatoes, cucumbers and spring onions.
195
Creamy Mustard Herb

3 tbsp of Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
Sour Cream (recipe page 156) don’t already have some prepared. Separate 3 tbsp of the
2 tsp of That Yellow Mustard sour cream to use in the recipe. Save the rest for another day.
(recipe page 76)
1/4 tsp fresh or dried dill In a bowl, combine by hand the sour cream, dill, parsley,
1/4 tsp dried parsley minced garlic and optional paprika and chives. Start with 1
1 small clove of garlic tsp of prepared mustard and stir. Taste, and add the other tsp
if you want a stronger mustard flavour. Add more mustard or
sour cream depending on your personal preference.
Stir thoroughly and set aside for about an hour for the flavours
to meld together.
Optional: Such an amazing dip for all kinds of vegetables. Dip broccoli,
1/4 tsp paprika carrots, bell peppers, cucumber, tomatoes, zucchini, lettuce
1/4 tsp fresh chopped chives leaves. Great mixed into dark leafy green salads as well.
196
Creamy Mustard Herb

197
Coleslaw Parmesan
198
Coleslaw Parmesan
1 tbsp That Yellow Mustard sour cream to use in the recipe. Save the rest for another day.
(recipe page 76)
1/2 tsp celery seeds In a bowl, mix together by hand the sour cream, the optional
1/8 tsp thyme Spiked Brazilian Parmesan, prepared mustard, celery seeds,
1/2 tsp onion powder thyme, onion and black pepper. You may also add optional
1/8 tsp black pepper chipotle powder if you want a variation with a smoky, spicy
flavour.
Allow the dressing to sit for about an hour for the flavours to
meld together.
Optional: This dressing is made for coleslaw. Use anything from purple
3 tbsp Spiked Brazillian Parmesan and green cabbages, shredded beet, radish, broccoli,
(recipe page 241) cauliflower, carrots, onions, jicama, celery and/or zucchini, all
1/4 tsp chipotle powder grated and mixed together and topped with black pepper
Black pepper to sprinkle on coleslaw and fresh parsley.
199
Mexi-Corn Dip
1 red sweet bell pepper sour cream to use in the recipe. Save the rest for another day.
1 jalapeño
1/2 of a lime, juiced In a high-speed blender, blend together the sour cream,
1 clove of garlic 1/2 of the sweet bell pepper, 1/2 of the jalapeño, lime juice,
1 pitted medjool date garlic, date, (optional red thai chili pepper), smoked paprika,
1/2 tsp smoked paprika cumin, chili powder, oregano and black pepper. You might
1/4 tsp cumin powder need water to blend it but only use 1 tbsp at a time. You want
1 tsp chili powder a nice thick dip.
1 tsp oregano
1/8 tsp black pepper Remove the corn from the cob and finely chop the other half
2 tbsp minced onion of the sweet bell pepper and jalapeño. Add these to the
1 ear of corn cream along with the minced onion, diced tomatoes and
1/4 cup diced tomatoes chopped cilantro. Mix well by hand and taste test. Add more
1 tbsp chopped cilantro spice, oregano, cilantro or chili as desired.
This dip is great with fresh mexican-style creamy dip.

Optional: It’s an awesome option to take to summer BBQ’s with plenty of
1 small fresh red thai chili veggies to dip. You can also thin it out with water and use it in
Add more spices as desired. a salad with romaine, tomatoes, cucumber and more cilantro.
200
Mexi-Corn Dip
201
Jalapeño Cilantro Lime
202
Jalapeño Cilantro Lime

1/2 of a lime, juiced sour cream to use in the recipe. Save the rest for another day.
1 small jalapeño, seeded
1 clove of garlic In a high-speed blender, blend together the cashew sour
1/2 tsp apple cider vinegar cream, lime juice, jalapeño, garlic, apple cider vinegar, almost
1/2 cup fresh cilantro all of the cilantro (leave out a sprig or two) and black
1/8 tsp black pepper pepper with a small amount of water as needed. The more
water you add, the thinner it will be so if you want a dip. Try
not to add too much if any.
Once blended, thinly chiffonade the last bit of the cilantro

and add to the blender. Pulse it into the dip and transfer the
dip to a bowl. Allow to sit in the fridge for about 20 minutes
for the flavours to meld.
Optional: A great mexican flavour for dipping any veggies or raw vegan
Use sunflower seed sour cream crackers in. Add extra water to make it into a dressing for
in place of the cashew one salads. Best with romaine, tomatoes, cucumbers, carrots, corn,
Extra cilantro for presentation sprouted beans and more cilantro.
203
Creamy Salsa
6 small cherry tomatoes sour cream to use in the recipe. Save the rest for another day.
1/2 sweet red bell pepper
1/2 of a jalapeño, seeded In a food processor, loosely chop the tomatoes, red bell
1 tbsp minced red onion pepper, jalapeño, red onion and garlic. The chunkier the
1 clove of garlic, crushed better, but blend it to desired consistency.
1/2 of a lime, juiced
2 tbsp fresh cilantro, chopped Place the chopped veggies into a bowl and add the sour
1/8 tsp cumin powder cream, lime juice, chopped cilantro, cumin, chili powder,
1/2 tsp chili powder paprika, oregano, salt and chopped green onion.
1/4 tsp paprika Add optional thai chili or cayenne spice depending on how
1/2 tsp dried or fresh oregano hot you would like the dip to be.
2 stalks of green spring onion Stir together thoroughly and allow to sit in the fridge for about
20 minutes prior to serving.
Optional: This makes a great party dip for plenty of fresh vegetables
1 small fresh red thai chili like lettuce, cucumber, tomatoes, carrots, peas, broccoli and
Add more spices as desired. cauliflower. Could also be used in tacos, salads and wraps.
204
Creamy Salsa
205
Red Pepper Guacamole
206
Red Pepper Guacamole

1 ripe avocado In the food processor, chop together the date, red bell
1/2 of a lime, juiced pepper, cherry tomatoes, garlic, slice of red onion, ancho
1 pitted medjool date chili powder (cayenne or chipotle if you can’t find ancho),
1 sweet red bell pepper dried parsley, cumin, black pepper and salt until chunky but
5 cherry tomatoes not creamy.
1 clove of garlic
1 thick slice of red onion In a bowl, scoop out your avocado and squeeze the juice
1/8 tsp ancho chili powder from the lime. Mash together with a fork. Add the chunky mix
1/2 tsp dried parsley from the food processor and mix together. As an option,
1/8 tsp cumin you may add more minced red onion and stir in as well.
1/8 tsp pink or grey salt The guacamole is best served after sitting in the fridge for
about 20 minutes to allow the flavours to meld together.
We all know guacamole is great as a dip and a spread

Optional: so you can dip any vegetable you like. I enjoy using ro-
Chipotle or cayenne in place maine lettuce leaves or sliced bell peppers as dippers.
of ancho chili powder You could also use raw dehydrated crackers if you wanted
1 tbsp chopped red onion as well or use it as a spread in wraps.
207
Spicy Orange Jalapeño

3 tbsp Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
1 jalapeño, seeded sour cream to use in the recipe. Save the rest for another day.
1/2 of a large orange, juiced
1 tsp orange zest In a high-speed blender, blend the sour cream, jalapeño,
2 pitted medjool dates orange juice, orange zest, dates, apple cider vinegar, salt and
1/2 tsp apple cider vinegar pepper. You shouldn’t need any extra water for this recipe, but
1/8 tsp pink or grey salt you may use some if you want more of a dressing than a dip.
Once blended transfer to a bowl for a dip and top with extra
orange zest. If using as a dressing, pour over salad and sprinkle
orange zest on top of the salad.
Spicy and delicious for any veggies that you want to dip.
Optional: If you want it spicier, you can leave the jalapeno seeds in the
1 tsp orange zest for presentation pepper, or use another one. Great as a dip or a dressing.
208
Spicy Orange Jalapeño
209
Caramaelized Onion Dip
210
Caramelized Onion Dip * REQUIRES A DEHYDRATOR *

1 orange, juiced sour cream to use in the recipe. Save the rest for another day.
1 yellow onion In a small glass bowl, juice the orange and stir together with
1/4 tsp garlic powder the coconut aminos, garlic powder and paprika. Slice the
1/2 tsp paprika onion into thin rings. Cut rings into half circles. Separate each
2 tsp dried or fresh parsley ring and add to the liquid. Soak as many half rings as you
1 tbsp dried onion flakes can, if you can get the whole onion in there, that’s best. You
1 clove of garlic can never have too many caramelized onions.
1/2 tsp mustard powder Allow your onion to marinate in the liquid for 18 hours in the
1/4 tsp chili powder dehydrator at 115F. This will “caramelize” them quite nicely
and create a thick sticky sauce.
Once the onions are caramelized, add them to 1/2 cup of

your sour cream. Stir in by hand the parsley, onion flakes,
mustard and chili powder. Crush and mince the garlic and
add to the dip. Allow to sit in the fridge for about an hour for
flavours to meld together. Best served chilled.
Optional: This dip is perfect for parties. Bring it along with plenty of
Use sunflower seed sour cream chopped veggies and surprise everyone with a great vegan
in place of the cashew one choice and plenty for you to enjoy as well. It’s my new fave.
211
Cucumber Creme Dip

1/2 cup grated cucumber sour cream to use in the recipe. Save the rest for another day.
1 tbsp grated shallot
1 clove of garlic, crushed In a bowl, mix together by hand the sour cream, grated
1/2 tsp apple cider vinegar cucumber and shallot, crushed garlic, apple cider vinegar,
1/4 tsp mustard powder mustard powder, onion flakes, coriander and parsley.
1 tbsp dried onion flakes Optional: Add a pinch cayenne pepper or red pepper flakes
1/8 tsp coriander powder if you want a little kick to the dip.
1/2 tsp parsley flakes
Allow dip to sit in the refrigerator for at least 20 minutes.
Best served chilled.
If you want a thinner dressing, add a few tablespoons of water

to thin the dip.
This dip is great with fresh summer produce like lettuce, kale,
Optional: spinach, tomatoes, cucumbers, celery, radishes.
A pinch of cayenne pepper The higher fat content makes it a great pairing with
or red pepper flakes for a kick. darker greens.
212
Cucumber Creme Dip
213
Best Spinach Dip Ever
214
Best Spinach Dip Ever

1 cup of Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
1 or 2 cups of spinach
2 tbsp dried onion flakes Pinch the stems off your spinach leaves and discard.
2 tbsp fresh minced onion Lay spinach leaves out on a dehydrator tray and allow them
1 tsp garlic powder to wilt. This can take 20-30 minutes on the counter, and in the
1/4 tsp black pepper sun or only 10 minutes in the dehydrator.
1/4 tsp pink or grey salt When spinach is wilted you may thinly chiffonade.
1/8 tsp cayenne or chipotle powder Place your sour cream in a bowl. Stir in the chopped wilted
spinach, onion flakes, fresh minced onion, garlic powder, black
pepper, salt, mustard powder and chipotle or cayenne
pepper for spice.
Allow dip to sit in the fridge for about an hour before serving
to chill. The less cream you use, the chunkier this dip will get. It
is wise to use more cream, but you can adjust the recipe as
needed, depending on how much spinach you use.
in place of the cashew one choice and some for you to enjoy as well.
215
Mediterranean Dip
1 cup of spinach sour cream to use in the recipe. Save the rest for another day.
5 fresh basil leaves
1 tbsp minced onion Pinch the stems off your spinach leaves and discard.
1 tbsp minced sundried black olives Lay spinach leaves out on a dehydrator tray and allow them
1 tbsp minced sundried tomatoes to wilt. This can take 20-30 minutes on the counter, and in the
2 tbsp minced fresh tomatoes sun or only 10 minutes in the dehydrator.
2 tbsp minced red bell pepper When spinach is wilted you may thinly chiffonade.
1 clove garlic
1 tbsp dried onion flakes Mince the onion, black olives, sundried and fresh tomatoes,
1 tbsp dried or fresh oregano bell pepper and garlic into extremely fine pieces. Add these
1 tsp onion powder vegetables along with the onion flakes, oregano, onion pow-
1/4 tsp black pepper der, black pepper and chipotle powder to the sour cream
1/8 tsp chipotle powder and mix well.
Allow dip to sit in the fridge for about an hour before serving
to chill. The less cream you use, the chunkier this dip will get. It
is wise to use more cream, but you can adjust the recipe as
needed, depending on how much spinach you use.
in place of the cashew one choice and some for you to enjoy as well.
216
Mediterranean Dip
217
Tangy Dill Pickly Dip
218
Tangy Dill Pickly Dip

1/2 tsp apple cider vinegar sour cream to use in the recipe. Save the rest for another day.
1 small clove of garlic, crushed
1/2 tsp dried or fresh dill In a bowl, mix together by hand the sour cream, apple cider
1/8 tsp allspice vinegar, crushed garlic, dill, allspice, onion powder, chipotle or
1/4 tsp onion powder cayenne and salt. Do a quick taste test and add more
1/16 tsp chipotle or cayenne powder vinegar, dill or spice as desired.
Once mixed well, allow to sit in the fridge for about an hour so
that the flavours may meld together.
Dill pickle lovers unite. This is yet another awesome dish to

take to parties with friends and family. Take along a large tray
Optional: of freshly cut veggies so everyone can dip and enjoy some
Extra dill or spice as desired dill pickly goodness.
219
Fully Loaded Chunky Garlic Ranch

1 clove of garlic, crushed sour cream to use in the recipe. Save the rest for another day.
1/4 tsp That Yellow Mustard
(recipe on page 76) In a bowl, mix together by hand the sour cream, crushed
1/4 tsp dried parsley garlic, prepared mustard, parsley, chives, onion powder, onion
1/2 tsp chives flakes, dill, black pepper and paprika or ancho chili powder.
1/4 tsp onion powder You may also add some freshly chopped red onion and
1 tbsp dried onion flakes green spring onions if you like but it will make the dip thicker
1/8 tsp dill and chunkier.
1/8 tsp paprika or ancho chili powder Once mixed well, allow to sit in the fridge for about an hour so
that the flavours may meld together.
For chunky, creamy and garlic fans. This thick dip is another
great party food with freshly chopped vegetables to dip.
220
Fully Loaded Chunky Garlic Ranch

221
Simple Tzatziki
222
Simple Tzatziki
1 lemon, juiced sour cream to use in the recipe. Save the rest for another day.
1-2 cloves of garlic
1/4 tsp black pepper Transfer sour cream to a bowl and stir in by hand the lemon
1/2 tsp apple cider vinegar juice, apple cider vinegar, black pepper and fresh or dried
1-2 tsp fresh or dried dill dill. Crush your garlic and add. Add a smaller amount if you
have issues with raw garlic or use garlic powder.
Optional: You may want to add cucumber, which is

traditionally used in tzatziki. Peel the skin off about 1/4 chunk
of a long english cucumber. Finely grate the cucumber and
squeeze out any excess water. Stir this into your tzatziki.
Let the dip to sit in the fridge for about an hour before
serving to chill and allow the flavours to enhance.
Optional: Best served drizzled over falafels (Recipe in my 30 Day Meal

1/4 cup of peeled and Plan Volume I), dehydrated patties or crackers. You may also
finely grated cucumber use as a party dip or poured over sliced cucumber.
223
Cranberry Jalapeño Sour Cream Dip

1 cup of Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
1/2 cup dried cranberries
1 jalapeño, seeded Finely chop the jalapeño and green onions.
5 pecan halves Transfer the cream to a separate bowl.
2 tsp chia seeds Stir in 1/4 cup of the dried cranberries, 1/2 of the chopped
2 pitted medjool dates jalapeño and green onions along with the cumin,
1/2 tsp cumin cayenne pepper and mustard powder.
pinch of cayenne pepper
1/2 tsp mustard powder In your food processor, make the topping by
puréeing the other 1/2 of the chopped jalapeño and green
onions with the dates, 1/4 cup cranberries, chia seeds, a small
piece of a beet (optional for red color) and the pecans. Add
this red mixture only to the top of the cream.
Chill in the fridge for a few hours, allowing it to set.
Optional:
small chunk of beet Makes about 1-2 cups. Great as a party appetizer dip and a
parsley garnish special thing to take to holiday family gatherings.
224
Cranberry Jalapeño sour Cream Dip
225
Ocean Seasar
226
Ocean Seasar
1 lemon, juiced lemon juice, garlic, celery, apple cider vinegar, half of the
2 cloves of garlic nori sheet, mustard powder, pine nuts, sunflower seeds
1 stick of celery and black pepper with a small amount of water until thick
1 tsp apple cider vinegar and creamy.
1 sheet of raw nori
1/2 tsp mustard powder Pour onto salad and top with the remaining half of the
2 tbsp pine nuts nori sheet crunched into pieces.
2 tbsp sunflower seeds
1/2 tsp black pepper Optional toppings can include Spiked Brazilian
water Parmesan, Smoked Coconut Bits, #Hashtag Zucchini
Croutons and a generous dash of black pepper.
Optional:
Spiked Brazilian Parmesan
Coconut Bits
#Hashtag Zucchini Croutons Best on a salad of romaine lettuce, cucumbers, with
(recipe on page 245) chopped celery, kale and any other variety of veggies.
227
7 Layer Dip * REQUIRES A DEHYDRATOR *

INGREDIENTS CREATION * REQUIRES 3 DAYS SPROUTING TIME *
1 cup sprouted lentils This dip does require planning in advance but is well worth the time.
5 pitted medjool dates Using about 1/2 cup of dried lentils, sprout them over 3 days to make
6 pieces sundried tomatoes about 1 cup of sprouts.
1 clove of garlic
1/4 tsp cumin powder About 6 hours prior to assembling your dip, start soaking the cashews to
1/2 tsp apple cider vinegar make Lissa’s Classic Cashew Sour Cream on page 156. In a high-speed
1 cup of Lissa’s Classic blender, blend together the dates, sundried tomatoes, garlic, cumin
Cashew Sour Cream powder and apple cider vinegar into a thick paste. Stir in the sprouts
(recipe on page 156) and move this mixture to the dehydrator on low for 6 hours. This will be
1 avocado your “redehydrated beans”.
1 small red onion
1 lime, juiced Right before assembling, make your guacamole with the avocado, 1
1 cup of grape tomatoes tbsp minced red onion, the juice of half the lime, 1 tbsp of chopped
1/2 of a jalapeño cilantro, and a dash of salt and pepper. For the salsa, finely dice the
3 tbsp chopped cilantro grape tomatoes in a bowl and add the other half of the lime juice,
1/4 tsp cumin powder 1 tbsp of minced red onion, 1/2 of the jalapeño minced, 2 tbsp
1/8 tsp chili powder chopped cilantro, cumin, chili powder and a pinch of salt and pepper.
1 cup shredded romaine In another bowl, shred about 1 cup of romaine lettuce and make the
Spicy Taco Cheeze Sauce Cashew Sour Cream and the Spicy Taco Cheeze Sauce. Chop the
(recipe on page 233) black olives and spring onions into small pieces as a topping.
15 black sundried olives
2 stalks green spring onions When everything is ready, layer in a small dish in the following order:
pinches of salt and pepper Redehydrated beans, Classic Cashew Sour Cream, guacamole, salsa,
shredded lettuce, Spicy Taco Cheeze Sauce and top with the black
olives and green spring onions. Final step: dip veggies and devour.
228
7 Layer Dip
229
Toppings
We all love toppings! They are great additions to salads and meals to add that little extra boost.
The 8 toppings here are all ranges of fat content and each one says where it fits in the categories.
When choosing higher fat options, always consider keeping them with your evening meal with plenty of
dark leafy greens and other vegetables.
230
231
Spicy Taco Cheeze Sauce
232
Topping: Spicy Taco Cheeze Sauce * HIGH FAT TOPPING *
2 tbsp Lissa’s Classic Cashew First make your sour cream and allow to chill in the fridge if you
1 whole jalapeño pepper sour cream to use in the recipe. Save the rest for another day.
(seeded and de-pithed for less spice)
1/2 of a sweet red bell pepper In a high-speed blender, blend together the sour cream,
1 clove of garlic jalapeño pepper, bell pepper, garlic, and paprika with a
1/4 tsp paprika small amount of water, just to get the mix to blend. If you want
water you may add 2 tbsp of nutritional yeast to give it a bit of a
cheezy flavour, otherwise leave it out.
Do a taste test and add more spice depending on how

spicy you would like it. This could be more jalapeño or a dash
of cayenne pepper.
This sauce is great as a topping on tacos or any salad. Works

Optional: well drizzled on raw soups and in wraps. Makes a great
1 tbsp nutritional yeast dressing too; just add more water when you are blending to
More jalapeño or cayenne pepper make it thinner.
233
Topping: Candied Pecans * REQUIRES A DEHYDRATOR *

* HIGH FAT TOPPING *
1 cup pecan halves In a high-speed blender, blend the dates, cinnamon, salt, red
2 tbsp orange juice pepper flakes, cayenne pepper and optional smoked paprika
4 pitted medjool dates with a very small amount of water until you create a thick paste.
1/4 tsp ground cinnamon
1/4 tsp pink or grey salt In a bowl, mix the paste with pecans until they are all evenly
1/4 tsp red pepper flakes coated.
pinch of cayenne
Place coated pecans on a dehydrator sheet, spread evenly
apart. Dehydrate until they are no longer sticky, about 4 hours
depending on desired dryness. The dryer they are, the longer
they will keep in the fridge. They will also be crunchier if you let
them sit for longer than 4 hours.
Optional:
For a smoky flavour, add
1/2 tsp smoked paprika These pecans will be best on a festive salad but you can use
or liquid smoke them for any salad. Made to accent the Creamy Sweet Pecan
to the date paste Dressing on page 188.
234
Candied Pecans
235
Vegg Salad
236
Topping: Vegg Salad

* MEDIUM FAT TOPPING *
1 young thai coconut Open your coconut and drink or save the water. Scoop
1 tbsp radish, minced out the fresh meat and mince into tiny pieces. You may use
1 stick of celery, finely chopped a food processor for speed but do not puree.
1 stalk green spring onion, chopped
1 tbsp Lissa’s Classic Cashew In a separate bowl, add the minced coconut meat,
Sour Cream (recipe page 156) radish, celery, spring onion, sour cream, prepared mustard,
1 tsp That Yellow Mustard paprika and optional dill and parsley. Mix well together
(recipe page 76) before adding the salt and pepper.
1/4 tsp paprika
1/2 tsp Kala Namak Start slowly with 1/8 tsp of the salt. Mix this amount, do a
(a.k.a. Indian Black Salt) small taste test, and add more. Kala Namak is not very
1/4 tsp black pepper salty at all but it lends the sulfur flavour to the salad that
makes it taste eggy. I typically use about 1/2 tsp or more
depending, but it doesn’t seem to affect me the same way
other salts do and is not that salty to the taste. Add the
black pepper as desired, stir and allow to sit for about 20
minutes before serving.
Great topping for any salad or eaten in bell pepper

halves, celery ribs, raw crackers or raw vegan salad wraps.
Coconut is a much lower fat option (33% fat) compared
to the beloved avocado (77% fat). It’s easier to balance
Optional: down in a giant salad. Great for those who miss that eggy
1 tsp fresh or dried dill flavour. This is also amazing in a vegan “egg salad”
1 tsp fresh or dried parsley sandwiches too, for those that are not fully raw.
237
Topping: Smoked Coconut Bits

* MEDIUM FAT TOPPING *
1 young thai coconut Open the coconut, drink the water or set aside to use in
1/2 tsp smoked paprika another recipe or smoothie. Scoop out the inside soft meat
1 tbsp coconut nectar and mince into extremely small pieces. The smaller the better.
1/2 tsp garlic powder In a bowl, mix your coconut nectar (or maple syrup for a
distinct flavour), coconut aminos, smoked paprika, garlic
powder and as an option, a few drops of liquid smoke.
Allow coconut to marinate in the mixture for about an hour

or so. Transfer the marinated coconut and liquid onto a
silicone dehydrator sheet without holes and let dehydrate
for an hour or two until desired dryness is achieved. You can
make them crispier the longer you dehydrate.
Optional:
Use 1 tbsp of maple syrup or
dehydrated orange juice
in placeof coconut nectar This topping is best for any Caesar salad, or any salad for
If you are ok with non raw, that matter. A great option for those non-vegans who might
use a few drops of liquid smoke need something for their baked potatoes too.
238
Smoked Coconut Bits
239
Spiked Brazilian parmesan

240
Topping: Spiked Brazilian Parmesan * HIGH FAT TOPPING *
1/2 cup brazil nuts Brazil nuts are an excellent way to get your selenium for
2 tbsp almond flour the day. Why not just sprinkle a little Spiked Brazilian
OR 1 shot glass of raw almonds Parmesan to the top of your salad?
1/2 tsp regular paprika In the food processor with an S blade, process the 1/2
1/2 tsp chili powder cup dry brazil nuts, almond flour (or dry raw almonds),
1/8 tsp pink or grey salt garlic powder, paprika, chili powder and salt. Start slowly
with the salt because it can get salty very fast. Add only
as needed and add very slowly.
Note: Don’t soak the brazil nuts.
You may use it this way if you have a sensitivity to

nutritional yeast. It won’t have the same parmesan flavour,
but it’s still an amazing topping to salads! If you are okay
with using nutritional yeast, add 2 tbsp of it to the food
processor and continue to blend. Once blended, scoop
and store in a container in the fridge.
This parmesan can be added to pretty much any salad

you want, however, it goes the best on any caesar, pesto
Optional: or marinara dish - basically anything Italian.
2 tbsp nutritional yeast Makes about 1 cup of parmesan.
241
Topping: Orange Candied Ginger

INGREDIENTS CREATION * LOW FAT TOPPING *
1/2 cup super finely sliced ginger With a mandolin slicer, slice the ginger into extremely thin
1 orange, juiced slices. You may also use a vegetable peeler if you don’t
1 tsp apple cider vinegar have a mandolin.
1 tsp coconut aminos
Juice the orange and filter out any pulp. Add the orange
juice to a small glass bowl and add the apple cider
vinegar, coconut aminos and optional cinnamon.
At this step, you may also add 1-2 slices of beetroot if

you want your sticky ginger to have a traditional pink
colour.
Stir and add the ginger slices. Make sure they are well
coated and soaking nicely in the mix. Set in the
dehydrator for 24 hours or more, until ginger is nice and
sticky sweet.
Optional: This ginger is great on any salad but goes really well with
1-2 small slivers of beetroot for colour any raw vegan sushi and asian style dishes. I have been
1 small pinch of cinnamon known to just eat it straight out of the dehydrator.
242
Orange Candied Ginger

243
#hashtag zucchini croutons

Spiked Brazilian parmesan
244
Topping: #Hashtag Zucchini Croutons

INGREDIENTS CREATION * MEDIUM FAT TOPPING *
1 medium zucchini Slice your zucchini fairly thick and then slice each piece
2 tbsp coconut flour with hashtags to create 9 chunks from each slice.
1/8 tsp sage powder In a small bowl, mix together the coconut flour, garlic,
1/8 tsp rosemary powder sage, rosemary, thyme, paprika, black pepper, optional
1/8 tsp thyme nutritional yeast and salt. Once you have this mixed well,
1/8 tsp paprika sprinkle on your zucchini chunks and coat evenly.
1/8 tsp pink or grey salt Pro tip: Put the zucchini in a bag with the dry mix and
shake well to coat.
Transfer coated zucchini onto a dehydrator sheet and

dehydrate on low until fully dehydrated, approximately
8-10 hours.
They will still be slightly chewy due to the fibre content,

Optional: but they are a great addition to any salad as a nice
2 tsp nutritional yeast topping, especially to a caesar.
245
Topping: Salty Cashew Feta

INGREDIENTS CREATION * HIGH FAT TOPPING *
1 cup soaked cashews Make sure you have soaked your cashews for about 5 hours
1 small shallot prior to making this recipe.
In a high-speed blender, blend the soaked cashews until
they are a smooth, thick cream. You might need a little bit of
water to get this going, but don’t add too much. Transfer the
cashew cream to a bowl.
With a very fine grater, grate the shallot.

You will only need 1 tbsp of this fine paste from the onion.
Add this paste to the cashew cream and stir together with
3/4 tsp of pink or grey salt. If you want it to be really salty, you
may add another 1/4 tsp of salt, but keep in mind that once
dehydrated, the saltiness will become much more apparent.
Pour your cashew mixture onto a silicone dehydrator sheet

and dehydrate on low for about 12 hours, stirring when you
are able to in order for the air to circulate to more areas.
Once almost dry, crumble feta into a container.
Best on greek salads like the ones on pages 35 and 36.
246
Salty Cashew Feta

247
Table Of Contents
no fat added recipes
LISSA’S CLASSIC FRENCH DRESSING 11 PEACH CHILI 59
ORANGE GINGER FRENCH 12 CUMIN CURRY CARROT 60
MANGO CHILI LIME 15 CREAMED CORN 63
STRAWBERRY SPICE 16 MUSTARD JALAPENO CURRY 64
SUPER STRAWBERRY APPLE SAUCE 19 ZUCCHINI LIME 67
BLUEBERRY BASIL DRIZZLE 20 SWEET THAI BASIL 68
ORANGE TERIYAKI 23 BBQ MUSTARD 71
CURRY MANGO SAUCE 24 LOADED JALAPENO BBQ 72
CLASSIC PLUM SAUCE 27 SWEET DATE MUSTARD DIP 75
SWEET CHILI SAUCE 28 THAT YELLOW MUSTARD 76
SUPER STICKY HOT SAUCE 31 TANGY RELISH 79
SPICY STRAWBERRY 32 TOMATO KETCHUP 80
FIGGY GREEK 35 SWEET CITRUS PONZU SAUCE 83
CLASSIC GREEK 36 WASABI GINGER SUSHI SAUCE 84
ITALIAN HERB 39 CINNAMON CHILI 87
SUNDRIED TOMATO 40 ORANGE GINGER CRANBERRY RELISH 88
PIZZA SALAD DRESSING 43 SPICED WINTER CHUTNEY 91
MEXISAUCE 44 RASPBERRY RED ONION 92
MUSHROOM MARINARA 47 HOT MANGO BASIL 95
SMOKIN’ RED THAI HOT SAUCE 48 JALAPENO CITRUS 96
TURMERIC TWIST 51 CANDY CRANBERRY DRESSING 99
SWEET MISO MUSTARD 52 POM-POM DRESSING 100
RED PEPPER BASIL 55 SUGAR PLUM FAIRY 103
APPLE SAGE 56
248
low fat recipes (using seeds and young thai coconut)

ROSEMARY GODDESS 107 TOMATO CURRY 131
CREAMY SPICED HEMP 108 BUTTERLESS CHICKENLESS 132
THAI COCONUT CURRY 111 SWEET CURRY ONION 135
VEGGIEBALL MARINARA 112 CHIA CHILI 136
CREAMY ORANGE OREGANO 115 SWEET N’ SPICY TAHINI JALAPENO 139
HEMP TERYAKI 116 COCONUT GINGER LIME 140
LISSA’S FAMOUS ASIAN GINGER 119 RED DILLY DILL 143
LEMON SZECHUAN DELICIOUSNESS 120 TOMATO HAZLENUT 144
BUTTERNUT GINGER SOUP/DRESSING 123 ORANGE TAHINI 147
CHUNKY TOMATO SOUP/DRESSING 124 BLACKBERRY GINGER 148
THOUSAND ISLAND 127 STONEFRUIT SALAD 151
MUSHROOM PEPPERCORN 128 ALOHA PINA COLADA 152
249
higher fat recipes (using nuts, seeds, coconut and avocado)

LISSA’S CLASSIC CASHEW SOUR CREAM 156 SPICY GINGER ALMOND 195
SUNFLOWER DILL DIP 159 CREAMY MUSTARD HERB 196
MUSHROOM GRAVY 160 COLESLAW PARMESAN 199
JALAPENO CHEEZE BALL 163 MEXI-CORN DIP 200
CREAM CHEEZE SPREAD 164 JALAPENO CILANTRO LIME 203
FERMENTED SUNFLOWER HUMMUS 167 CREAMY SALSA 204
MISO CAESAR 168 RED PEPPER GUACAMOLE 207
RAW SPAGHETTIOHS 171 SPICY ORANGE JALAPENO 208
PEANUT SATAY 172 CARAMELIZED ONION DIP 211
LISSA’S DRAGON EYE SUSHI DIP 175 CUCUMBER CREME DIP 212
SWEET POTATO SALAD DRESSING 176 BEST SPINACH DIP EVER 215
SUNDRIED TOMATO PESTO 179 MEDITERRANEAN DIP 216
SUPER ARUGULA PESTO 180 TANGY DILL PICKLY DIP 219
LISSA’S PAD THAI 183 FULLY LOADED CHUNKY GARLIC RANCH 220
BLACK PEPPER ALFREDO 184 SIMPLE TZATZIKI 223
ORANGE AVO WASABI 187 CRANBERRY JALAPENO SOUR CREAM DIP 224
SWEET CANDY PECAN 188 OCEAN SEASAR 227
LISSA’S FAMOUS RED PEPPER CASHEW DIP 191 7 LAYER DIP 228
LEMON CURRY HEAVEN 192
TOPPINGS (ALL LEVELS OF FAT - SEE RECIPES)

SPICY TACO CHEEZE SAUCE 233 SPIKED BRAZILIAN PARMESAN 241
CANDIED PECANS 234 ORANGE CANDIED GINGER 242
VEGG SALAD 237 #HASHTAG ZUCCHINI CROUTONS 245
SMOKED COCONUT BITS 238 SALTY CASHEW FETA 246
250

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Lissa Plant Based Dips Dressing Se Book

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hoan.phamkhai@outlook.

com 18 Sep 2020

Hello Lovely Friend,

I have split this book into four sections:

~ Much love, Lissa

Tips & How To Use This Book

Ingredients: Rare Finds

APPLE CIDER VINEGAR: Use lemon, lime or grapefruit juice.

No-Added Fat Recipes

Lissa’s Classic French Dressing

Lissa’s Classic French Dressing

Orange Ginger French

Orange Ginger French

Mango Chili Lime

Mango Chili Lime

This dressing goes wonderfully on salads with tender greens,

Super Strawberry Apple Sauce

Super Strawberry Apple Sauce

Delicious as a quick snack, you can also substitute the

Blueberry Basil Drizzle

Blueberry Basil Drizzle

Orange Teriyaki * REQUIRES A DEHYDRATOR *

In a glass bowl, stir together the orange juice, coconut aminos,

Place bowl in the dehydrator on low for about 24 hours.

Best used as a sauce or drizzle over raw vegan sushi, in lettuce

Curry Mango Sauce * REQUIRES A DEHYDRATOR *

Place bowl in the dehydrator on low for about 24 hours.

Curry Mango Sauce

Classic Plum Sauce

Classic Plum Sauce * REQUIRES A DEHYDRATOR *

Place bowl in the dehydrator on low for about 24 hours.

Best used as a sauce or drizzle over raw vegan sushi, in lettuce

Sweet Chili Sauce

Place bowl in the dehydrator on low for about 24 hours.

Sweet Chili Sauce

Sticky Super Hot Sauce

Sticky Super Hot Sauce

Place bowl in the dehydrator on low for about 24 hours.

Note: This dressing can be quite grainy if you don’t allow

Note: This dressing can be quite grainy if you don’t allow

Optional: Add more oregano, cayenne, red pepper flakes or

This dressing goes wonderfully on a fresh fruiting

This dressing goes wonderfully on a fresh fruiting

Pizza Salad Dressing

Pizza Salad Dressing

Optional: This dressing goes wonderfully with any salad. It would go

Best used as a dressing on a mexican-style salad with any or

Mushroom Marinara * DEHYDRATOR SUGGESTED *

Optional: My personal favourite spaghetti replacement! Best served

Smokin' Red Thai Hot Sauce * DEHYDRATOR SUGGESTED *

Smokin’ Red Thai Hot Sauce

Optional: This dressing goes wonderfully on a fruiting

Sweet Miso Mustard

Best used as a dressing on a salad with asian greens like bok

Sweet Miso Mustard

Red Pepper Basil

Red Pepper Basil

Optional: Add a pinch of cayenne or some chipotle

Optional: Best used as a dressing on fall salad with dandelion or

Optional: This dressing goes wonderfully on a fruiting

Cumin Curry Carrot

Optional: Best used as a dressing for a tender green salad or

Cumin Curry Carrot

Once blended, transfer to a bowl and stir in the remaining