Let’s EAT

real plant-based
RECIPES
A healthy colection of recipes
that serves your body temple.

eBooks
 Contents
Welcome 3

About Me 4

Chocolate Sweet Potato Fudge 5

Eggless Omelet 6

Adzuki Bean Tabbouleh 7

Chocolate Mousse 8

Preserved Lemons 9

Dried Banana Lollies 10

Sesame Ginger Soy Beans 11

Lighten Up Loaf 12

Miso and Ginger-glazed Pumpkin 13

Caesar Salad 14

Coconut and Pea Soup 15

Corn Chowder 16

Essential Shopping List 17

Equipment 19

“Chef Talk” Jargon 20

From the Kitchen to You 21

 Welcome Mesage
From an edible plant’s point of view we are connected. From a human’s point
of view we disconnect ourselves by dissecting plants down to their nutritional
parts, and there inlies food fads and food trends.

This eBook is a gift, a gift you are giving yourself. From three-minute recipes to
30-minute recipes and a buffet of glory in between. User friendly. Raw. Real.

Each recipe uses simple real ingredients and step by step are put together to
bring so much ease to your home kitchen along with an incredible amount of
flavour, health and joy.

Small simple changes that 100% affect your internal organs are key to keeping
your health up and your weight.

I am going to show you how to bring edible plants and celebration to your
food practice. In this eBook I will share with you how to make meals, snacks,
desserts and drinks - wholefoods style. Making plants shine with BIG amounts
of flavour.

The true seasoning is in your hands. Yes, touching and eating food with your
hands is important, and what you are thinking in that process is the most
important ingredient of all. You Are What You Think. YES! As a Chef and a
mum, I know this type of cooking is next level. But what really throws me into
a romance with the art of cooking is how We as home cooks prepare the food.
Remember to know the content of your thoughts and feelings; these are a big
part of the recipe.

chefcynthialouise.com

L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S 3
 About Me
Hey, I’m Chef Cynthia.

I’m a woman, mum, gardener, and a

professional chef. I greatly feel that my
purpose on this planet is to help others
through my nourishing creations and
food philosophy. My gift is to take
favourite recipes and give them a
wholefood makeover, which means I
make plants taste YUM! But more than
that, I help bring back a connection
with our food. I guess you can call this
conscious cooking.

I feel fortunate that life has given me

the necessary lessons to push me to
the limits on my recipes in order to
maximise both health and flavour.

I am grateful to have you download

these recipes. I look forward to having
you in my online world where I have so
much more to offer as you journey into
the kitchen as you BE - to BEcome
what we are designed to be. Strong,
healthy, energized happy loving
humans.

Enjoy cooking this food. I know you’re

going to LOVE it, and please, let me
know how you go!

L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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4
Chocolate
Sweet Potato Fudge

Ingredients Method
220 grams Sweet Potato, Line a tin with unbleached baking paper and set
peeled and steamed aside.
¾ cup Almond Butter
Add all the ingredients except the shredded coconut
½ cup Coconut Oil to a high-speed blender or food processor.

½ cup Cacao Powder Blend for about 10 seconds or until the ingredients
get combined and mushy.
3 Tbsp Maple Syrup

¼ cup Coconut Sugar Add the shredded coconut and stir to incorporate it
in the fudge mixture.
½ tsp Vanilla Extract
or Vanilla Paste Transfer the mixture to the tin, spread it evenly and
keep in the fridge or freezer until it sets.
A pinch of salt

1 cup Shredded Coconut Cut into long logs and enjoy!

A pinch of #LOVE

Makes: around 10-12 logs

Prep time: 5 mins
Time to set: 1 hour
Freezer-friendly: Yes
C, RSF, GF, DF, VEG, V

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Eggles Omelet
Ingredients
FOR TH E OM E L ET T E :
300 grams Soft or Silken Tofu
1 Shallot, peeled
1 Garlic Clove, peeled
1 tbsp Savoury Yeast
⅓ cup Plant Milk
½ cup Rice Flour
½ tsp Turmeric Powder
A pinch of Black Salt
Salt and Black Pepper, to taste
Coconut Oil, for frying
1 tsp #FAITH
FOR S ERV I N G :
Fresh Lettuce
Cherry Tomatoes, halved
Sauteed Mushrooms
Cynthia’s Balsamic Glaze
Cynthia’s Coriander Pesto
Method
TO PRE PARE TH E O ME LETTE
Add the ingredients to a food processor or blender,
pulse to combine and set aside.
Heat some oil on medium-high, pour in half of the
omelette mixture and fry until cooked through and
small bubbles come up. There is no need to flip it
over.
Repeat the same with the remaining batter.
TO S E RVE
Fill your omelette with fresh lettuce, mushrooms,
and tomatoes.
Drizzle with balsamic glaze and serve with a dollop
of pesto.
Serves: 2
Prep time: 1 min
Cooking time: 10 mins
Freezer-friendly: No
C, RSF, GF, NF, DF, VEG, V
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 Adzuki
Bean
Tabbouleh

Ingredients
FOR TH E TA BBOUL E H :

1 cup Adzuki Beans,

soaked for 12 hours in
1 liter water, rinsed 3 times

2 Garlic Cloves, smashed

2 cups Coloured
Baby Tomatoes, halved

1 bunch of Flat-Leaf Parsley,

roughly chopped Method
1/2 bunch Fresh Mint,
roughly chopped TO PRE PARE TH E TAB BO U LE H

1 Red Shallot, finely chopped Rinse the soaked beans well and set aside.

1 Red Capsicum, finely chopped
1 Cucumber,
chopped into small cubes
1 Long Red Chili, thinly sliced
2 cups Mung Bean Sprouts
Salt and Black Pepper, to taste
1 Tbsp #EASEANDFLOW
Fill a medium pot with 4 liters of water, add the
rinsed beans and garlic clove and bring to the boil.
Reduce to a simmer and cook the beans with the lid
on for an hour or until tender. Pour in more water if
needed.
Once done, leave the beans to sit in the water until
cooled.
Strain and add the beans to a bowl. Stir in the
remaining ingredients.

FOR TH E D RE SSI N G:
TO PRE PARE TH E DRE SS ING

1/4 Preserved Lemon, flesh

Whisk together all the ingredients and drizzle over
removed, skin thinly sliced
the tabbouleh. Enjoy!
2 Tbsp Udo's Oil

2 Tbsp Maple Syrup

(more if you like)
1/4 cup of Apple Cider Vinegar
1 Tbsp Dijon Mustard
Serves: 4
Prep time: 10 mins
Cooking time: 1 hour
Freezer-friendly: No
C, RSF, NF, DF, GF, VEG, V

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Chocolate Mousse
Ingredients
200 grams Dark Chocolate or
Chocolate of your choice
400 grams Canned Chickpeas
Frozen Cranberries or Berries
of your choice, for serving
1 tsp #CREATIVITY
Method
Melt the chocolate in a double boiler.
In the meantime, strain the chickpeas and keep the
water. Use the chickpeas for some other recipes and
transfer the chickpea water to a bowl.
Use the electric mixer to whisk the water until it
looks like egg whites.
Once stiff "egg whites" are formed, slowly fold in the
melted chocolate so that the mixture remains airy.
Divide the mousse into 4 small glasses and pop in
the fridge for about 45 minutes to set.
Top with frozen cranberries or berries of your choice,
serve and enjoy!
Serves: 4
Prep time: 10 mins
Time to set: 45 mins
Freezer-friendly: Yes
R, RSF, NF, GF, DF, VEG, V
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Chocolate
Preserved
MousseLemons
Ingredients Method
4-5 Lemons, quartered Quarter the lemons from the top to within 1/2 inch
of the bottom, adding salt on the exposed flesh,
Salt, 3 Tbsp per lemon then reshape the fruit.

Fresh Lemon Juice, Place them in a jar.

as needed
Pour in the lemon juice and push the lemons down
A pinch of #INSPIRATION until they are covered with the juice.

Seal the jar and leave it on a shelf for 6 months.

After 6 months, your preserved lemons are ready to

be used.

Makes: 1 litre jar

Prep time: 10 minutes
Freezer-friendly: No

R, RSF, DF, GF, NF, VEG, V

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Dried
Banana Lollies

Ingredients Method
Bananas, Slice the bananas lengthwise and make sure that all
as much as you want slices are the same thickness. (I GET AROUND 5
SLICES) per banana.
Coconut Sugar,
as much as you want Arrange the slices in a single layer on your dehydrator
tray.
Cinnamon Sprinkle,
as much as you want
Sprinkle generously with coconut sugar and cinnamon
sprinkle.
A pinch of #FUN
Turn on your dehydrator to around 107F/42C and let
the banana slices transform into candies. It will take
around 8 to 10 hours.

When done, remove the banana slices from the

dehydrator tray and leave to cool. Store in an
airtight container.

Prep time: 10 mins

Time to dehydrate: 8-10 hours
Freezer-friendly: No

R, RSF, NF, DF, GF, VEG, V

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Sesame
Ginger Soy Beans

Ingredients Method
FOR TH E D RE SSI N G TO PRE PARE TH E DRE SS ING

1 small Shallot, finely chopped Mix together all the ingredients and set aside.

1/2 Tbsp Sesame Seed Oil TO PRE PARE TH E B E ANS

2-3 Tbsp Tamari Top your beans, leaving the tail on.
2 Tbsp Maple Syrup Add a splash of oil to a pan and heat on low. Add the
garlic slices and saute for about 3 minutes (do not
Salt and Black Pepper, to taste brown).

FOR TH E BE A N S Add the beans to the pan, turn up the heat to

medium- high, drizzle in the dressing and cook for 5
300gms grams minutes with a lid on.
Fresh Green Beans
Top with the chili slices, sprinkle with sesame seeds
A splash of Olive or Coconut Oil and fresh coriander and serve.

2 Garlic Cloves, thinly sliced

1 Long Red Chili, thinly sliced Serves: 3-4

Prep time: 5 mins
1-2 Tbsp Black and White Cooking time: 10 mins
Sesame Seeds Freezer-friendly: No

1/2 bunch of Fresh Coriander, C, RSF, NF, DF, GF, VEG, V

not chopped

1 tsp #GRATITUDE

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LightenUp Loaf
Ingredients Method
FOR TH E BREA D Prepare the bread following
the package instructions.
1 packet Bread Mix Lighten UP
se this link Slice and top with your
favourite topping combo.
TOPPIN G I D EAS
Enjoy!
Almond Butter + Banana + Maple + Himalayan Salt

Seed Butter + Black Tahini

Serves: 4-6
Mashed Avocado + Purple Sauerkraut Prep time: 10-15 mins
Baking time: 35-40 mins
My Pro-B + Red Onion + Tomato + Olives Freezer-friendly: No

Mashed Avocado + Grilled Mushrooms C, RSF, NF, DF, GF, VEG, V

Hummus + Sun-dried Tomatoes + Sprouts

Smoked Tofu + Avocado + Seeds

Scrambled Tofu + Grilled Mushrooms

Hummus + Kimchi + Sprouts

My Pro-B +
se this link

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Miso and
Ginger-glazed Pumpkin
Ingredients
FOR TH E M A RI N A DE
1/4 cup Shiro Miso Paste
2 Tbsp Apple Cider Vinegar
1/4 cup Maple Syrup
2 Tbsp Coconut Sugar
1 tsp Chili Flakes (optional)
Water, as needed
FOR TH E P UM P KI N
1 Pumpkin, sliced into
2-inch wedges (I used a
Queensland Blue Pumpkin)
1 tsp #APPRECIATION
Method
Preheat your oven to 350F/175C.
Line a baking tray with baking paper and set aside.
TO PRE PARE TH E MARINADE
Whisk together all the ingredients and add water
gradually until the mixture reaches a nice, thick
texture.
Taste and adjust the level of sweetness if needed.
TO PRE PARE TH E PU MPK IN
Arrange the pumpkin wedges on the baking tray.
Pour the marinade over the pumpkin and coat the
wedges on both sides.
Bake in the preheated oven for 30 minutes, flip the
wedges and continue baking until cooked through.
Take out of the oven when done and leave to rest.
Serve over a bed of greens and enjoy!
Serves: 4
Prep time: 10 mins
Baking time: 50 mins
Freezer-friendly: No
C, RSF, DF, GF, NF VEG, V
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Caesar Salad
Ingredients Method
FOR TH E C ROUTO N S TO PRE PARE TH E CRO U TO NS

A generous splash of Olive Oil

A pinch of Salt
3 slices Sourdough Bread,
cut into cubes
FOR TH E D RE SSI N G
½ cup Cashews
1 Tbsp Mustard
2-3 Tbsp Savoury Yeast
1 Garlic Clove, smashed
2 Eschalots
200 ml Coconut Cream
1 Tbsp Apple Cider Vinegar
1 Tbsp Maple Syrup
A splash of Water
A pinch of Salt
A pinch of Black Pepper
FOR ASSEM BL I N G
Pour the oil in a pan, sprinkle with a pinch of salt and
add the bread cubes.
Give it a stir to coat the cubes with the oil and leave
to fry on medium-high heat.
Stir from time to time to avoid burning.
TO PRE PARE TH E DRE SS ING
Add all the ingredients to a blender and blend until
smooth.
TO S E RVE
Drizzle the iceberg lettuce with the dressing, top
with the croutons and serve!
Serves: 1-2
Prep time: 10 mins
Freezer-friendly: No
C, GF, RSF, DF, VEG, V

1 large Iceberg Lettuce,

roughly chopped
1 Tbsp #EASEANDFLOW
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Chocolate
Coconut
Mousse and Pea Soup
Ingredients Method
FOR TH E SOUP Add the ingredients to a pot and bring to the boil.

1/2 bunch of Fresh Coriander,
roughly chopped
200 grams Peas
2 large Spring Onions
400 mls Coconut Milk
Simmer for 5 minutes and then allow to rest for a
couple of minutes.
Transfer to a blender and blend until smooth.
Pour into a bowl, garnish and serve.

A pinch of Salt Makes: 700 mls

Cooking time: 5 mins
A pinch of Black Pepper Freezer-friendly: Yes

FOR TH E G A RN I SH C, GF, RSF, NF, DF, VEG, V

(O PT ION AL )

1 tsp Black Sesame Seeds

1 Spring Onion, chopped

A drizzle of Olive Oil

1 tsp #MINDFULNESS

L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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Corn Chowder
Ingredients
2 Tbsp Coconut Oil
4 Corn Cobs, kernels removed*
1 Onion, finely diced
1 Yellow Capsicum, finely diced
3-4 Garlic Cloves, finely chopped
½ Celery Stalk, finely diced
3 cups Coconut Milk**
Salt, to taste
Black Pepper, to taste
2 Baby Corns,
sliced, for garnishing
A handful of Parsley,
roughly chopped, for garnishing
1 tsp #EASEANDFLOW
*Reserve the cobs after
removing kernels
**You can use Rice, Almont,
Soy or Oat Milk instead
Method
Heat a large pot on medium-high and drizzle in the
coconut oil.
Add the corn kernels, onion, capsicum, garlic, and
celery and cook for 5 minutes, stirring continuously.
Season with salt and pepper.
Pour in the milk, scraping the pot base to pull the
brown bits off.
Settle the cobs on top of your chowder, put the lid
on and bring to the boil.
Turn off the heat immediately and remove the corn
cobs.
Transfer to a blender (reserve a cup of cooked
kernels for garnishing) and blend until creamy.
Pour in the serving plates or bowls, sprinkle with the
reserved kernels, baby corn, and parsley and EAT!
Serves: 2-3
Prep time: 5 mins
Cooking time: 5 mins
Freezer-friendly: No
C, RSF, DF, NF, GF, VEG, V
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 Esential Shopping List
Sweeteners Liquid Juices
Coconut sugar Apple cider vinegar
Maple syrup Coconut cream
Olive oil Plant milk
Sesame seed oil Tamari
Vanilla Extract

Oils
Coconut Oil Vegetables
Adzuki beans
Baby Corns
Herbs and Spices Celery Stalk
Corn Cobs
Cacao powder
Eschalots
Chilli flakes
Flat-leaf parsley
Cinnamon sprinkle
Fresh green beans
Coriander leaves
Iceberg Lettuce
Garlic
Mung bean sprouts
Kala namak black salt
Plain Chickpeas
Mint leaves
Peas
Onion
Red Capsicum
Parsley
Red Chilli
Turmeric
Red Shallot
Shallot
Spring Onion
Butter
Sweet Potato
Almond Butter Yellow Capsicum

Nuts and Seeds

Black and White Sesame Seeds
Cashews

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 Esential Shopping List
Fruits Others
Bananas Dark chocolate
Coloured baby tomatoes or chocolate of your choice
Mustard
Cucumber
Nutritional yeast
Lemons Salt
Shredded coconut Savoury yeast
Shiro miso
Soft tofu
Sourdough bread
Flour Vanilla Paste
Water
Rice Flour

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 Equipments
Nut Milk Bags
These are an amazing invention. Nut
milk bags are useful little nylon bags
used to separate nut milk from the pulp.
They can be easily washed. Make sure
they are dried well before you put them
away in storage for next time. You can
use nut bags over and over again. Be
gentle, though — don’t be too rough
when squeezing out nut milk or coconut
cream/milk. Gentle squeezing is the key,
as the bag could burst at the seams.
Blender
This is the major tool. I use a Vitamix,
and it never lets me down. It’s a
one-stop shop for cooking and making
some of these dishes.
Pots and Pans
Get a small variety of high-quality pans
that are either stainless steel or cast iron.
They will serve you well in the kitchen.

Microplane
Knife A wonderful tool. A kitchen grater used
for the grating of various food items
Buy a good knife. I only own one knife. such as nutmeg, ginger, and garlic, and
It’s a 10-inch Japanese knife made from also as zesters for citrus fruit.
Damascus steel. I don’t have a case of
knives as most of my chef friends do,
just the one. That’s enough. Buy one
knife, a chef’s knife if possible, and Food Processor
always keep it well sharpened. (There For me a food processor is an essential
are knife shops you can take your knife in every kitchen. You can use it for so
to, to get that blade nice and sharp.) many jobs: everything from grating and
mincing, to making epic mayo. It’s a
super time saving device that I can’t live
without in my kitchen.
Juicer
A slow pressed juicer is most definitely
different and a hell of a lot better than a
normal juicer. Why? A slow pressed
juicer yields a higher amount of juice
with little to no oxidation, and a higher
mineral content. Yes, the price is higher,
but you can’t really put a value on optimal
health. (Slow pressed juicers can also
juice wheatgrass — YAY!!)

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 “Chef Talk” Jargon
Ingredients
The quality of the ingredients is always
reflected in the finished dish; therefore,
fresh is the best, and all foods where
possible should be organic, biodynamic,
and chemical-free to achieve that full
flavour the Mother Nature has.
Ovens
Ovens should be preheated to the temperature
specified. Cooking times are a guide and they
can vary according to the ingredients (for
example, ripeness or tenderness). The oven
temperature can also vary depending on gas,
fanforced, outdoor clay, pizza or electric ovens.
Al dente
This literally means “to the tooth”. Pasta
and veggies are cooked to al dente or
until just tender so as to offer a slight
resistance when you bite into them.
Sautéing
To sauté is to cook food quickly in a minimal
amount of fat over relatively high heat.
Resting
To rest something is to allow the dish or
ingredient to relax so that the juices are
retained. Resting is important when you
have finished a dish
Soaking
It literally means to soak an ingredient in
3-6 time the amount of water to the dried
ingredient. After leaving it overnight, rinse
well before using.
Small dice
A basic knife cut measuring 1/4 inch ×
1/4 inch × 1/4 inch.

Large dice
Whisking
A basic knife cut measuring 3/4 inch ×
Rapid whisking will emulsify and blend 3/4 inch × 3/4 inch.
ingredients, and aerate and add lightness
to sauces and batters.
Roughly chopped
Seasoning This means just that, no rules. When a
recipe says “roughly chopped”, it’s a
Salt and pepper are necessary for the good time to get the kids involved.
building blocks of flavour. Before serving
your finished dish, taste and, if necessary,
adjust the seasoning.

Blanching
Blanching implies immersing veggies
and fruits in boiling water for a very
short time to hold colour.

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 From the Kitchen to You
Hungry for more?
Have these amazing recipes + videos snips left you hungry for more? Great! I love it!

I’ve got a whole range of online cooking classes, a stack of ebooks, and Bali retreats
available for you.... plus I’d love it if you hung out with me in social media land so we
can share and collaborate on our food creations. Its so epic to share, sharing is
more…as my dear friend Nick has taught me over the years.

#togetherwearebetter

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From the Kitchen to You
Online Cooking Classes

The online cooking classes are NEXT LEVEL in showing how

to make amazing meals from scratch, step-by-step.

With a huge library of recipes, from 5 minute sauces to slow

food feasts to wow your friends + family with!

I’ll show you how to do all of this and feel confident with
these recipes that are are all cane sugar and dairy free, using
only whole real food.

You see… I’m all about showing you how to create healthy
alternatives to serve your body and feed your soul.

CLICK HERE TO LEARN MORE

Lighten Up Loaf

Baking at home made easy using my healthy high fibre

premix cleanse- Lighten Up Loaf. With your colon in mind.
No joke.

Lighten Up Loaf is filled with ONLY ORGANIC ingredients,

grown in rich mineral soils filled with our earth’s incredible
nutrients. It is the true natural mineral supplement of our
time.

CLICK HERE TO LEARN MORE

Super Ebooks

Have you seen all my other ebooks, including the Super

ebooks Bundle? Everything from Deluxe Hot Drinks that
cuddle you from the inside out to my take on traditional
family favourite recipes - all dairy free!

With the Super Ebooks Bundle you not only save a bunch of
$$ but you get my “Healthy Desserts” ebook as a FREE
bonus which your taste buds + your organs will do a happy
dance about.

CLICK HERE TO LEARN MORE

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From the Kitchen to You
Fermented foods:
One of the most ancient healing superfoods.

As a fermented food, My Pro-B+ provides the gut with bene-

ficial bacteria that help us to stay healthy, vibrant and happy;
good gut health is known to be linked to our overall mental
and physical wellness.

Extremely vital for your overall intestinal flora, increasing the

health of your gut microbiome and digestive system. Choos-
ing to Eat MyPro-B+ you are eating fermented food.

CLICK HERE TO LEARN MORE

One On One Online Support

If you really, really, really want more, I do open myself up for

one on one coaching sessions each month to guide you
through whatever you need some support with in your
kitchen.

Everything from fussy kids, to dealing with special dietary

requirements, recovering from a major health crisis or
making the transition to plant based meals.

You will find yourself being nourished, supported and facili-

tated

CLICK HERE TO LEARN MORE

Come + Play!

I LOVE social media.

Come + play! Post pictures of what you’ve made, ask ques-

tions on what you need help with + feel inspired by this mag-
nificent online community.

There’s already an amazing group of people sharing their

kitchen success and survivals, their epic recipe fails that have
created the best conversations that turn into new recipes.
It’s real, it’s fun, it’s life...

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eBooks