Roasted Tomato and Capsicum Soup
Preheat oven to moderate (180 C or 160 C on
12 large tomatoes chopped coarsely
3 large red capsicum, chopped coarsely
3 small brown onions, chopped coarsely
6 cloves of garlic (thinly sliced)
3 tbsp finely shredded fresh basil
Asian Broth
15 dried shitake mushrooms
3 cups of vegetable stock
6 tsp tamari
3 cm piece of fresh ginger (grated)
3/4 tsp peanut oil (or sesame oil)
2 small carrots, sliced thinly
100 g snow peas, trimmed and chopped coarsely
3 spring onion, sliced thinly
1.5 cups finely cut spinach
Canned bamboo shoots, cut into matchsticks
Carrot and Orange Soup
1 tbsp sesame oil
1 onion, diced
Salt
1 tsp ground cumin
6-8 carrots, sliced
1 tsp finely grated orange zest
¾ cup freshly squeezed orange juice
½ cup coconut milk
Handful of finely chopped fresh coriander to garnish
Cream of broccoli soup
2 heads of broccoli
2 cups veggie stock (or miso)
2 leeks, trimmed and sliced
1 zucchini, diced
Handful of raw cashews
White pepper and paprika
1 sheet nori, cut into thin strips (optional)
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fan-bake)
Combine tomato, capsicum, onion and garlic in
baking dish and roast, covered.
Push vegetables through mouli or fine sieve into
a saucepan and discard solids.
Reheat and serve topped with basil
Place mushrooms in small heatproof bowl, cover
with boiling water, stand for 20 minutes, discard
stems; halve caps.
Combine stock, tamari, ginger and oil in saucepan;
bring to the boil. Add mushroom and carrot,
reduce heat; simmer, covered, until carrot is just
tender. Add snow peas, onion, cabbage and
bamboo shoots, simmer, uncovered for 2 minutes
Heat the sesame oil. Add onion and salt, sauté for
1 minute. Add cumin and sauté 1-2 minutes. Add
carrot and 4 cups of water, orange zest and extra
½ to 1 tsp salt. Bring to boil. Reduce heat, cover
and simmer for 12-15 minutes, or until the
vegetables are tender.
Allow the mixture to cool, puree, gradually adding
the orange juice and coconut milk, until smooth.
Reheat and serve sprinkled with coriander.
Remove the stalks from broccoli. Cut the heads
into florets. Trim and peel stalks, then slice. Bring
veggie stock to boil on high heat. Add broccoli
stalk, leek and zucchini and simmer 10 minutes.
Add broccoli florets, cashews and veggie stock.
Cover and simmer for 8-10 minutes. Allow
mixture to cool a little, puree. Reheat and stir
through pepper or paprika. Serve in individual
bowls with nori strips.
Kumara soup Sauté onion in butter (or olive oil),
2 or 3 large purple kumara (sweet potato), cut into small pieces add cumin, celery salt and curry,
A red onion then add water (approx 3 cups,
Coconut cream maybe more). Add kumara, bring to
Fresh Coriander (or ground coriander seeds) the boil and simmer until kumara is
Curry soft. Puree. Stir in fresh coriander.
Cumin Reheat. Garnish with almond
Celery salt slivers.
Almond slivers to garnish

Pumpkin coconut bisque

1 onion Bring 3 cups of water to boil. Add
1 clove garlic onion and garlic. Simmer 2 – 3
Diced pumpkin or squash minutes. Add pumpkin, carrot, salt
2 carrots and return to boil. Reduce heat and
1 tsp garam masala simmer 15 minutes. Add the garam
1 cup coconut milk masala and continue to simmer for
Lime juice 5 minutes. Puree and add coconut
Black pepper milk. Reheat and stir through lime
Coriander to garnish juice. Garnish.

Beetroot Soup – YUMMY!

Fry onions until browned. Add sliced beetroot and

Two Large Beetroots per person
Half an Onion per person
½ an apple per person
1 clove of garlic per person
Veggie stock, enough to cover the beetroot
Some sprigs of thyme
Black pepper and perhaps a pinch of salt
Yoghurt
apple. Add herbs and pepper. Puree. Serve with
yoghurt.
If you are short on beetroot you can always add other
roots to the broth. If using carrots add a bit of fresh or
powdered coriander to really set off.
Can be served with some cucumber added to the
yoghurt

Vegan Sour Cream

1 ½ cups cashew nuts

Juice of 1 lemon
3 tsp apple cider vinegar
2/3 cups water (approx)

Put all ingredients except water in a high speed blender or food processor and blend, adding water
one tbsp at a time until desired consistency. Sprinkle with hot smoked parprika.

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Simple summer soup
 1 onion, diced
 2 cloves garlic, minced
 1 carrot, chopped
 2-3 new potatoes, scrubbed, halved and sliced thickly
 1 zucchini, chopped
 Handful of green beans
 2 tomatoes
 6 cups water/vegetable stock
 1 C fresh basil leaves
 1/2 roasted cashews
Roast the cashews in a medium oven for ~ 10 mins
(watch them carefully).
Saute onion, garlic and carrot. Add potatoes and water/stock and bring to the boil. After five
minutes add zucchinis, beans and tomatoes and simmer until potatoes are cooked.
Blend half the soup with roasted cashews and fresh basil.
Season well.
Serve with walnut parmesan and fresh basil leaves.

Walnut or Almond Parmesan

Grind equal part savoury yeast with walnuts or almonds and a little rock salt. (Note:
that’s savoury yeast – sometimes called nutritional yeast, NOT Brewer’s – you’ll find
it at the health food store.)

Serve with broccoli or over pasta, a baked potato, beans and rice … think mac n’
cheese!

Creamy Leek Sauce

It’s adapted from the Forks Over Knives cookbook,
and I highly recommend the FOK movie – it’s a life
changer.
 2 large leeks or 1 leek and half a cauliflower
 Half block of silken tofu (firm will also work)
 2 Tbl savoury yeast flakes (not Brewer’s yeast)
 2 Tbl roasted cashews
 Zest of 1 lemon
 4-8 Tbl soy milk as needed
 1 tsp stoneground mustard (optional)
 Salt and pepper to taste

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1. Steam saute leeks and cauli in 1/4 cup vege broth or water. Add more as needed to keep veges
from sticking.
2. Blend with remaining ingredients until creamy – adding soy milk to desired consistency.
3. Return to saucepan for gentle reheating. Adjust seasonings.

Tom kha kai

Serves five.
 2½ (600ml) cups coconut milk
 3¼ (775ml) cups vegetable stock
 4 stalks lemongrass, cut into 1" (2.5cm) bits or split lengthwise
 5cm x 2.5cm cube, thin sliced galangal - note: one can substitute ginger, as galangal and
ginger are similar, but the flavours are radically different.
 3-4 mini chillies, finely chopped
 550g mixed mushrooms including shitake, chopped
 1 medium onion, quartered
 1 tomato, quartered and peeled
Bring stock and coconut milk to a boil. Add
lemongrass, galangal (or ginger), chillies,
 1½ tsp sugar
 ¼ tsp pepper
sugar and pepper. Add onion, tomato and
 3 tbsp lime juice
mushrooms. Keep at a rolling boil for 4
 2 tablespoons soy sauce (or tamari)
minutes. Remove the pot from the heat. Stir
in lime juice and soy sauce (or tamari).
 4 tablespoons coriander
Garnish with coriander and chillies.

Vegetable Sushi
Carrot, toasted sesame seeds, cucumber, spring onions, avocado

Cook sushi rice in salted water. Cool and stir in apple cider vinegar and a teaspoon of raw sugar or
honey. Roll into nori sheets with your favourite fillings. Serve with pickled ginger, wasabi and
tamari.

Raw food sushi

Nori sheets

Sushi rice
Cauliflower or parsnip (or 2 cups of nuts like walnuts or almonds)
2-3 tsp of olive oil
Salt to taste
1 tsp of cumin
A dash of cayenne for spice

Blend all together and spread thinly on to nori sheets. Fill with your favourite sushi fillings. Roll and
slice with a sharp moistened knife. Enjoy!

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Hummus
1 can cooked chickpeas or equivalent amount of cooked chickpeas
¼ cup tahini
Juice of 2 lemons
2 tbsp tahini
3 or 4 cloves of garlic
1 or 2 tsp cumin
Herbs such as parsley, coriander
Add anything you like, e.g. paprika, sundried tomatoes, gherkins, olives, etc

Combine in a food processor

Dukkah
½ cup sesame seeds
½ cup sunflower seeds
½ cup pumpkin seeds
1 cup blanched almonds
¼ cup cumin seeds
¼ cup coriander seeds
1 ½ tsp rock salt
1 tbsp ground paprika
1 ½ tbsp ground turmeric
Heat oven to 180 C. Roast seeds and almonds in separate foil
dishes in order given. The first few take longer. Check every 5
minutes and remove when seeds have darkened and have
appetising aroma. Most will take about 10 minutes. Sesame
and sunflower seeds take longer. Leave to cool and grind with
salt, paprika and turmeric. Use the pulse button in a food
processor.. The final mixture should be a grainy texture. Store
in airtight jars and use within 3 months.

Guacamole
2 or 3 avocados mashed
Crushed garlic (2 or 3 cloves)
Juice of a lemon
Cayenne pepper
Mayonnaise
Finely diced tomato

Mix together and garnish with parsley.

Peter’s salad dressing

Lemon, avocado, organic whole yoghurt, garlic, chives, basil

Stuffed Tomatoes Take tops of tomatoes and hollow out and set
Large tomatoes aside contents.
Onion Saute’ onion, garlic and mushrooms in olive oil
Crushed garlic (or blend of your favourite vegetable oils).
Olive oil (or vegetable oil blend) Add tomato insides and fresh parsley, rosemary
Fresh rosemary, parsley and thyme and thyme, salt and freshly ground black pepper
Salt and ground black pepper Sprinkle parmesan cheese over the top and put
Parmesan cheese into preheated oven (180-200 degrees C) until
just right.

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Basil Cashew Pesto
This pesto must be made with fresh basil, so it's ideal to make to preserve your basil harvest from
the summer. Freeze the pesto in an ice cube tray, and then keep the cubes in the freezer to add
summer flavour to your cooking year round.

Place basil, garlic, cashews, and cheese in food

2 cups firmly packed fresh basil leaves
processor. Start processing, and add olive oil in a
3 cloves garlic, peeled
steady stream. Process until a paste is formed.
Lemon juice (1 lemon)
Add a bit of water if necessary to form the
½ cup chopped cashews
correct consistency. Either use immediately,
2/3 cup extra virgin olive oil
refrigerate with plastic wrap pressed onto the
1 cup grated Parmesan cheese
surface, or freeze in 2 Tbsp. amounts.
1-2 Tbsp. Water

Avocado Dressing
2/3 cup water
1 avocado
Juice of 1 lemon
2 tbs. apple cider vinegar
4 cloves garlic
1 tsp. ginger
1/2 tsp. cumin powder
1 tbs. miso
2 tsp. Spirulina powder
Whiz together in a blender and serve immediately.
Delicious on a fresh tossed green salad!

Avocado Salad Dressing

½ ripe avocado
1 tbsp lemon juice
½ cup yoghurt
1/3 cup olive oil
1 clove garlic
¼ tsp chilli powder
¼ tsp salt

Basil Salad Dressing

2 tbsp mustard
Juice of 1 lemon
6 tbsp olive oil
4 basil leaves thinly sliced
Salt and pepper

Blue cheese mushrooms Fry the underside of the mushrooms in either butter or
Portobello mushrooms coconut oil, when half softened through turn over and put
Honey a blob of honey in the centre of each mushroom and
Blue vein cheese approx 1 cm3 of blue vein cheese in the centre.

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Steamed veges and seeds
Seeds toasted in tamari – pumpkin, sunflower and sesame

Dressing: miso, orange juice, tamari, mustard, olive oil

Rice and greens

Steamed veges with steamed rice. Season with tamari and lemon juice. Sprinkle on toasted
sunflower seeds.
TIP: You can buy whole grain jasmine rice from Trade Aid. Most of the nutrition in rice is in the
brown husk.

Stir-fry
Veges, sesame oil, onion, ginger, garlic, tamari, sesame seeds, lemon juice, a little apple cider
vinegar to taste

Asparagus and spring onions

Salt
4 spring onions
2 bunches asparagus

Dressing: 2 tbsp olive oil, 1 tbsp tamari, 1 tbsp lemon juice, 1 tsp honey, 1 tsp wholegrain mustard

Bring a cup of salted water to boil. Add spring onions for 30 seconds. Remove and cool in ice cold
water. Steam asparagus. Cool. Tie 5 or 6 spears with spring onion length.

Mix all dressing ingredients in a screw-top jar and shake to combine. Drizzle over asparagus
bunches.

Pizza base
1 cup polenta
½ tsp salt
1 tbsp olive oil
1 tbsp finely chopped parsley

Bring 3 cups of water to boil. Reduce heat and pour in polenta in a slow steady stream, whisking to
avoid lumps. Stir constantly until it thickens. Add salt and simmer 20 minutes stirring occasionally.
Stir in olive oil and parsley. Spread into pizza base. Top with favourite toppings. Cook at 200C for
15 minutes.

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Mushroom Fettuccine
500 g fettuccine
3 tbsp olive oil Cook fettuccine.
1 onion (cut into wedges) Heat 1 tbsp olive oil and add onion and salt. Sauté
Salt or celery salt for 2-3 minutes. Add garlic and mushroom and
3 cloves garlic continue to sauté until mushroom is wilted. Add
250g assorted mushrooms, sliced tamari and lemon zest and sauté for 1 more
1 tbsp tamari minute.
1 tsp lemon zest Add fettuccine and toss well. Drizzle in remaining
Parsley olive oil. Stir through parsley, sprinkle on
Parmesan (optional) parmesan and black pepper.
Black pepper

Zucchini ‘Pasta’

If you miss pasta, because you don’t eat

wheat this dish makes a nice stand-in for
fettuccine. Be careful not to overcook — it
will be al dente with a few minutes of
cooking, after which it will quickly fall apart.
When made just right, it’s silky and
wonderful. You can serve as is, or toss it with
a fresh tomato sauce. Use a vegetable peeler
or mandolin to make the thin zucchini strips.

1 kg zucchini (or a combination of yellow and green zucchini)

2 tablespoons extra virgin olive oil
Whole salt (e.g. Himilayan or celtic salt) and freshly ground pepper
3/4 cup fresh tomato sauce (optional)
1/4 cup freshly grated Parmesan, for serving (more to taste)

1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side,
then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to
the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted
to a very thin slice.

2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over
medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon salt. Cook, tossing and
stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent.
Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the
remaining olive oil and zucchini. Serve, topping with tomato sauce and freshly grated Parmesan if
desired.

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Avocado Pesto Pasta
375 g spaghetti (or zucchini pasta (see above)
¾ semi-dried tomatoes or fresh, chopped
Servicing suggestion: Shaved parmesan, pine nuts and fresh basil leaves to serve

Avocado Pesto
1 cup firmly packed fresh basil leaves Cook pasta in a large saucepan of boiling
1 avocado, stone removed, flesh chopped salted water according to packet
instructions. Drain well and return to pan
½ cup finely grated parmesan (optional)
Combine all the pesto ingredients in a food
½ cup organic unsweetened yoghurt
processor. Process until smooth. Season
Jalopenos or chillies or cayenne pepper for a hot one
to taste.
2 tbsp pine nuts, toasted (optional)
Toss pesto and tomatoes through hot
Gherkins (optional) pasta. Serve pasta topped with shaved
1 tbsp olive oil parmesan, pine nuts and basil leaves.
2 garlic cloves, chopped
Juice of a lemon
Add a tbsp of chia seeds or hempseed powder (optional)

Green Oriental Beans

Green beans (steamed)
1 tbsp olive oil Sauté garlic in oils for 2 minutes, stir in ginger and
1 tsp sesame oil tamari, cook and stir for 2-3 minutes. Pour over
2 cloves crushed garlic steamed beans.
2.5 cm finely chopped ginger
2 tbsp tamari

Spiced Coconut Mushrooms

2 tbsp sesame oil
2 garlic cloves, finely chopped
2 fresh red chillies, seeded and sliced into rings
3 spring onions, finely chopped
225 grams brown cap mushrooms
150 mls coconut milk
2 tbsp fresh coriander
Salt and freshly ground black pepper
Sauté garlic and chillies in oil. Add spring onions
and stir-fry for 2-3 minutes until softened. Add
mushrooms and stir-fry for 3 minutes. Pour in
coconut milk and bring to boil. Boil rapidly until
liquid is reduced by half and coats the
mushrooms. Season and add coriander and
serve.

Miso Gravy
Makes about 1 ½ cups

Here's gravy that's as savoury and pleasing as my mother's creamy gravy made from pan drippings.
The primary difference is that this one is cholesterol free and low in calories. And protein-rich miso is
a potent healing food. It's an anti-carcinogen and it reduces the effects of radiation, smoking, air

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pollution and other environmental toxins. This gravy is great over mashed potatoes, steamed
cauliflower, a grain entrée or biscuits.

1 tablespoon miso
1 cup unflavoured soymilk (from organic soy beans)
2 tablespoons unsalted butter
1 clove garlic, minced
1 small yellow onion, diced
1 teaspoon minced fresh thyme
3 tablespoons whole wheat or barley flour
Sea salt and freshly ground pepper to taste

Place the miso and 2 tablespoons of the soymilk in a small bowl and purée with a spoon or fork. Set
aside.

Melt the butter in a medium skillet over medium heat. Add the garlic and onion and sauté for 5
minutes or until the onion is lightly browned. Add the thyme and flour and sauté, stirring constantly,
for 2 to 3 minutes until aromatic and the mixture is lightly coloured and creamy rather than grainy.
Reduce the heat if necessary to prevent browning.

Whisk in the remaining soymilk all at once, stirring constantly until the mixture thickens, 2 to 3
minutes. Stir in the miso purée and cook an additional 2 minutes. Adjust the seasoning with salt and
pepper. Serve immediately or keep the gravy warm until ready to use.

Fruit Smoothie
For 3 people (suggestions)
Fruit juice (Keri pineapple juice)
Banana, pineapple, frozen berries, any fruit you like.
I also add:
2 tsp Spirulina
1 tbsp maca
2 tsp Barley grass or wheat grass
6 tsp Linseed 50%, sunflower seeds 25%, almonds 25% (LSA)
Whole organic yoghurt
Blend and enjoy.

Superfood Smoothie
This wonderful tasting Superfood Smoothie is sure to transform your morning, it's a favorite of the
team members at Food Matters! Take it first thing after drinking plenty of water and before any
solids. Try this for a week and see your life explode with energy! This recipe makes 2-3 glasses

Step 1: The Milk

Soak a small handful of raw organic almonds overnight and in the morning throw them into
the blender with 2 cups of water

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 Blend on high speed until the almonds have been completely broken up and the water will
turn into white frothy milk (yum)

Step 2: The Smoothie

Add in the following ingredients to the Almond Milk:
1 small avocado or 1 banana or half of each
1 heaping tablespoon of Barley Grass and spirulina (or chlorella)
1 tablespoon of Maca Powder
1 tablespoon of Chia Seeds or Hemp Seed Protein Powder
1 tablespoon flax seeds
Organic berries (fresh or frozen)
A pinch of cayenne (a catalyst for mineral absorption)
A pinch of good salt (Malcolm Harker or Himilayan pink salt) enhances mineral absorption
Add any fresh fruit e.g., pear, apple, kiwifruit, tamarillo, pineapple, mango, melon, etc.
Add any of your dietary supplements, like vitamin C, selenium, zinc, iodine etc. ( We
recommend to muscle test or use the body pendulum to ensure that supplements are
appropriate on the day).

Blend it all up and drink immediately!

Mixed Vegetable Coconut Curry

4 cups assorted vegetables (kumara, pumpkin, cauliflower, carrots, potatoes, zucchini, broccoli,
green beans, peas, etc).
1 tbsp fresh ginger, grated
1-2 chillies
1 inch long piece of cinnamon
15 curry leaves (a little curry powder if none available)
¾ tsp asafoetida
1 tsp turmeric
2 tbsp ground coriander seeds
2 tbsp ghee
1 ½ cup coconut cream or milk
1 cup hot water
1 ½ tsp salt
1 tsp raw sugar
2 tbsp fresh coriander leaves, chopped

Cut the veggies into cubes. Save the peas, green beans, broccoli and zucchinis aside, to be added
near the end of the cooking process
In a 5 litre pot, melt the ghee until quite hot, add ginger and chillies, sauté for about a minute on a
medium heat.
Add cinnamon stick, 10 seconds later curry leaves, after only 5 seconds add asafoetida and turmeric.
Quickly swirl the pan and add the vegetables.
Sauté for a few minutes, browning the vegetables, stirring often; then add hot water and coconut
creams, ground coriander, salt and sugar.
Mix, cover and cook for 30 minutes on a low heat. Fold fresh coriander in just before serving. Serve
hot.

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Apple or Pear Chutney
4 cooking apples (Braeburn, Granny Smith) or 4 pears
1 ½ tbsp grated ginger
½ tsp turmeric
½ -1 cup raw sugar (or add honey after cooking as chutney is cooling)
3 tbsp orange juice
1 tsp ghee

Peel and core the apples and cut into slices. (For pears, no need to peel, just core and cut into
slices).
In a 2 litre pan, melt the ghee, when just warm, add ginger and sauté for ½ minute.
Add the apple slices, turmeric and raw sugar (if using sugar), mix.
Cook partially covered until apples or pears soften. Uncover for the last few minutes of cooking to
evaporate most of the juices.
Take off the heat. Pour orange juice on top. (Add honey if using honey). Mix
Allow to cool before serving.

Thai coconut curry

6 cups of veggies (e.g., pumpkin, carrot, broccoli, mushrooms, bamboo shoots, beans,
peas)ck
¼ tsp turmeric
2 cups veggie stock
1 tbsp coriander seeds
1 tsp fennel seeds
1 stalk lemongrass, chopped (white part only)
4 kaffir lime leaves or 2 tsp of lime zest
2 tbsp fresh ginger, minced
1 can coconut milk
½ medium onion, sliced
1 tsp salt
1 red chilli (deseeded for mild curry
1 tsp maple syrup or agave nectar
1 ½ tbsp soy sauce (or to taste)
¼ cup fresh basil, thinly sliced

If you wish to add tofu, marinate in paste mixture for a little while before boiling the veggies.

Boil the veggies, turmeric and water over medium-high heat until pumpkin is soft, (about 8 minutes)

Blend the coriander, fennel, lemongrass, kaffir lime leaves (or lemon zest) and ginger until a thick
paste forms. You may need to add a little coconut milk to thoroughly blend.

Add contents of bell pepper (or chilli), maple syrup or agave nectar, soy sauce and cook for 2
minutes. Add the basil, stir and remove from heat.

Serve with any of your favourite rice dishes, rice noodles or quinoa.

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Quinoa Pilaf

Quinoa is an ancient Incan grain that is one of the highest plant sources of protein. It’s also a good
source of iron, calcium and B vitamins. Quinoa comes in white, red and black varieties and can be
sprouted. Rinse well before use.

2 ½ cups quinoa (rinsed and drained well)

5 cups vegetable stock
1 tsp salt, or to taste
½ cup thinly sliced green onion
4 tbsp finely chopped coriander, basil and other favourite herbs

Place the quinoa, stock and salt in a pot over high heat. Bring to the boil. Cover, reduce heat and
simmer until all liquid is absorbed, approximately 15 minutes. Allow to sit for 5 minutes longer. Add
the remaining ingredients and gently mix well. To serve, place quinoa in a ramekin, ring mold or
small cup and press firmly down.

Cottage Cheese Loaf

500g cottage cheese
4 eggs
¼ cup of olive oil
1 onion finely chopped
1 tsp veggie buillion
1 cup walnuts/sunflower seeds chopped
1 tbsp Worcestershire sauce
1 ½ cups rolled oats
2 tsp mixed herbs

Mix well and put into a greased loaf pan. Bake at 175 C for approx 60-70 minutes

Dahl
Serves 4
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes

Ingredients:
1 T. sesame oil
1 cup finely chopped white onion
2 or 3 cloves garlic, finely chopped
1 T. finely grated fresh ginger
4 cups water or vegetable broth
1 cup dried red lentils
1 t. cumin
1 t. coriander

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 1 t. turmeric
¼ t. cardamom
¼ t. cinnamon
¼ t. chilli (or 2 fresh chillies, remove pips for a milder taste)
1 t. salt, or to taste
2 T. tomato paste
4 Chopped tomatoes
Heat the sesame oil over medium heat. Add onion, garlic and ginger. Cook, stirring often, until the
onions are translucent, a few minutes.

Add the water or broth, lentils, spices and salt and stir. Bring to a low boil, then turn down the heat
to low, cover and let it simmer for about 20 minutes, or until lentils are very tender.

Stir in the tomato paste and freshly chopped tomatoes until well combined. Cook a few more
minutes, or until the soup is desired temperature and consistency, adding more water to the dahl if
needed. Serve hot on rice.

DETOXING SPICES

CARDAMON/CINNAMON/NUTMEG: Cardamon prevents the formation of kidney stones.

Cinnamon helps fight diabetes and food poisoning and nutmeg helps relieve stress.
CLOVES: controls gum and tooth infection, is anti-nausea, combats colds. Strengthens nerves and
improves circulation.
CORIANDER: Cures indigestion and the seeds can reduce cholesterol.
CUMIN: Is good for the digestive and settling the stomach after a heavy meal.
GARLIC: Lowers cholesterol, inhibits rheumatism and has anti-cancer, anti-flatulent and anti-
bacterial/parasitic properties.
GINGER: Improves digestion, lowers cholesterol, controls blood pressure, inhibits cancer. prevents
coughs and colds and has anti-nausea and anti-clotting properties.
RED CHILLI: It stops you eating too much. It will however encourage the stomach to produce more
acid.
SAFFRON: It is said to cure anaemia, it is an excellent nerve and heart tonic and it has anti-aging
properties.
TURMERIC: It is a blood purifier, improves liver function, prevents coughs and colds, improves skin
tone and is an antiseptic

Page 14
 Simply throw your ingredients into the blender, wiz away
and then roll into balls. Here are three recipes for you to
enjoy these holidays.

Recipe 1: Chocolate (cacoa) and

Cashew Bliss Balls:
Ingredients:

1 cup of cashews blended until smooth (or

you can cheat and buy cashew butter)
2 tablespoons of raw honey
1 tspn vanilla extract
8 dates (pitted and soaked for at least 4
hours)
2 tablespoons raw cacao powder
1 cup of desiccated coconut for coating
Method: Place all the ingredients except for the coconut in
a blender and wiz until smooth. With your hands roll the
mixture into small balls. Then pour the desiccated coconut
onto a chopping board and roll the balls in it to top. Place the balls on a plate and refrigerate until hard.

Recipe 2: Sesame Bliss Balls:

I borrowed this recipe from Deepak Chopra’s newsletter. Deepak explains that the sesame bliss balls promote a
healthy digestion and purify the body and mind.

Ingredients:

1 cup toasted sesame seeds

½ cup golden raisins or regular raisins
2 teaspoons ground ginger powder
2 inches fresh ginger root, peeled and chopped
2 teaspoons ground cumin
1½ teaspoons ground cardamon
2½ tablespoons ghee or coconut oil
Method: Place all the ingredients except for the sesame seeds in a blender and wiz until smooth. With your
hands roll the mixture into small balls. Then pour the toasted sesame seeds on a chopping board and roll the
balls in it to top. Place the balls on a plate and refrigerate until hard.

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Recipe 3: Tahini Bliss balls:
These are one of my favorites bliss balls with a rougher surface. The best part is no blender.

1 cup of rolled oats

1/2 cup of tahini
1/2 cup of chopped walnuts
2 – 4 tablespoons of honey

Method: Place all the ingredients except for the chopped walnuts in a blender and wiz until smooth. With your
hands roll the mixture into small balls. Then pour the chopped walnuts on a chopping board and roll the balls on it
to top. Place the balls on a plate and refrigerate until hard.

Vegan Loaf

3 cups Sunflower Seeds (rinsed, soaked, skinned, drained)

4 large Portabella Mushrooms
3 tablespoons Olive Oil (unfiltered, first cold press)
1 bunch of Celery (diced tiny)
3 Tablespoons Honey
½ Red Onion (diced small)
12 Cherry Tomatoes (quartered)
1 large head of Broccoli (florettes diced small)
1 tablespoon Thyme (dried, ground)
1 tablespoon Rosemary (dried, ground)
1 teaspoon Cayenne (option: use only half a teaspoon)
1 Tablespoon Sea Salt (ground)

Dice the Mushrooms (not to small) and toss well in the raw Olive Oil and a half of your salt, then allow them to
marinate for 2 hours. Process the Seeds into a paste/dough with your Food Processor or Masticating Juicer. Combine
the Mushrooms with their marinade together with the Seed paste and all the other ingredients in a large bowl and mix
thoroughly by hand. Form into round patties 4-5 inches wide and 1 inch thick. Place on Dehydrator trays and dehydrate
for 6 to 24 hours, depending on how firm/juicy you want them to be. Flip after a third of your time has passed.

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EIGHT FANTASTIC AND EASY RAW VEGAN RECIPES
Raw food assists in naturally detoxing your body. When you eat plenty of raw foods, you’re getting
lots of fibre, allowing your body to release mucus, toxins, and accumulated waste. When you eat
clean food (fresh fruits and veggies), your body can focus on detoxing—instead of having to focus on
digesting unhealthy, artificially processed, dead, and packaged foods. Good health requires good
elimination—and fibre assists in that process.

CHERRY & MANGO ICE-CREAM CUPS

Base

3/4 cup cashews

1 tablespoon agave
1 teaspoon vanilla extract
pinch salt
2 teaspoons lemon juice
1 tablespoon desiccated coconut

1. Grind all ingredients in a food processor.

2. Press into 2 small individual cup or cake moulds

of your choice that have been lined with plastic
wrap.

3. Dehydrate for approximately 3 hours until the shells are strong enough to hold together without
the case, and then remove from the case to dry for a further 6 hours or overnight.

Filling

1/2 cup cashews

3 tablespoons coconut oil
2 tablespoons lemon juice
2 teaspoons vanilla extract
pinch salt
2 tablespoons water
1 teaspoon agave
1/2 cup cherries, stones removed
1/2 cup mango, flesh only

1.Blend all ingredients in a high-speed blender until smooth. You may want to have some chunks of
mango or cherry stirred in at the end so you get little bursts of flavor.

2. Pour into an ice-cream maker, or freeze in a tub then pass through a juicer with the homogenizing
attachment on.

3. Fill the shells with the ice-cream and garnish with slices of mango.

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SUBLIME GREEN MOUSSE
(Serves two normal people or one lime lover)

2 small avocadoes
1-2 limes, freshly juiced
1-2 tbsp agave nectar
1/2 tsp vanilla extract
1/4 tsp Celtic sea salt
1. Scoop the flesh out of the avocadoes and place in a
Vita-Mix or other high-speed blender.

2. Add the lime juice, agave nectar, vanilla extract

and sea salt and blend. You may need to add a little
water to get to the requisite smooth, whipped-
cream-like texture.

3. Place in bowls (or a bowl) and enjoy.

CABBAGE AVOCADO SALAD WITH HEMP AND CORIANDER

Serves four

6 cups finely-shredded cabbage (mix of purple

and green)
1/4 cup red and yellow peppers, diced
1 1/2 avocadoes, diced
3 tablespoons hemp oil (or flax oil)
1 1/2 tablespoons lemon juice
2 tablespoons red onion or leek, diced
1/4 cup hulled hemp seeds
3 tablespoons loose coriander leaves
1/2 teaspoon sea salt

In a mixing bowl toss all ingredients together, squeezing

as you mix to ‘wilt’ the cabbage and cream the avocado.
Serve immediately.

As a variation, add chopped fresh herbs or your choice of diced vegetables. This dish works equally
well if you substitute the cabbage for kale, chard or spinach. Note: Toss right before serving to retain
crispness.

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CLEMENTINE TARTS
Macaroon crust, clementine sorbet, citrus zest,
lavender syrup

Coconut Tartlet

2 cups dried coconut

1/2 cup cashews
3 tablespoons agave
1 tablespoon fresh lemon zest
1/4 teaspoon Celtic salt
fresh citrus zest as garnish
1. In a food processor, process the coconut, agave,
lemon zest and salt until mixture forms a ball and is
fully blended.

2. Line small tartlet shells with plastic wrap. Press 1-2 tablespoons coconut crust mixture into each,
press firmly around the sides (and flutes if using fluted moulds). Store in freezer until ready for use.

Clementine Sorbet

2 cups coconut meat of 1_ cups soaked cashews

1 cup clementine juice
2 whole clementines, peeled
1/4 cup agave syrup
Pinch of sea salt
1/2 teaspoon fresh nutmeg shavings
1. In a high-speed blender, blend all ingredients until smooth.

2. Either pour in your choice of sorbet maker, (Paco Jet* being my personal favorite), following
manufacturer’s instructions, or line a square container with plastic wrap and pour in blended
mixture.

3. Freeze, pop frozen block out the following day, slice in strips and put through a gear juicer with
the blank plate for a delicious sorbet!

Lavender Syrup

1/4 cup dried lavender flowers

1 cup agave nectar
1. In a high-speed blender, blend for 1 minute.

2. Pour through fine strainer to remove remaining bits.

Service

Place 3 tart shells on each plate. Using a 1-ounce scoop, scoop clementine sorbet into each. Garnish
with fresh long strands of citrus zest. Finish the plate with lavender syrup and sprinkled fresh
lavender flowers and/or clementine segments.

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V-EGGNOG
Serves four

Water from 1-2 coconuts

2 bananas
Cinnamon to taste
Nutmeg to taste

Blend well and enjoy!

ALMOND BUTTER AND RAISIN COOKIES

2 cups sprouted buckwheat
2 tablespoons raw almond butter
1 tablespoon vanilla essence
2 teaspoons cinnamon powder
1 teaspoon honey
1 cup raisins, soaked 1 hour

1. Place all ingredients, except raisins, in a food processor and blend until smooth.

2. Remove mixture from processor and place in a bowl.

3. Drain the raisins, and mix them into the other ingredients by hand.

4. Form into cookie shapes on a mesh dehydrator screen.

5. Dehydrate at 105 degrees for 8 hours.

Note: The cookies should be firm but not hard. These cookies are delicious with a cool glass of
creamy almond milk.

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Chocolate mousse
Play with the amounts of cacao powder (rich in nutrients but you can use cocoa), sweetener and
spices to suit.

Avoid overripe avocados as they will dominate the flavour.

Throw it all in and adjust. You can’t go wrong.

1-2 large, ripe bananas

1 avocado
¼ cup raw cacao powder
½ tsp ground cinnamon
1 Tbl maple syrup
1 Tbl water
Pinch of cardamom (optional)
Pinch of chilli (optional)

Add all ingredients to a blender or food processor and blend until smooth.
Serve in a pretty glass and top with berries.

NUT AND SEED MILKS

Nut and seed milks are a tasty, easy, cheap and healthy
alternative to the white stuff that comes in a carton. They
couldn’t be simpler to make.

Ingredients: nuts (or seeds) and water.

Just blend then strain the mixture and it is ready to drink.

But if you’re after something a little more exciting, you
can embellish this nutrient-packed base by adding the
sweeteners and/or flavourings of your choice. There is a
world of possibilities waiting to be discovered!

Getting started

You’ll need a blender and something to strain the milk

with. A fine mesh sieve will work, but a nut milk bag is more convenient.

BASIC ALMOND MILK

1 cup almonds, ideally soaked for at least 8 hours
3 cups water
Discard the soak water from the almonds, rinse, then put them in the blender with the fresh water.
Blend well. If using a sieve or strainer, position it over a bowl and pour the mixture in, using a spoon

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to press the liquid through. If using a nut milk bag, place it around the top of a jug before pouring.
When the bag is around two-thirds full, close the top of it, squeeze the liquid through, and continue
squeezing until no more comes. Your milk is now ready to either drink or use as a base for more
elaborate creations. If you are drinking it as is, you may want to sweeten it by blending in a little
agave nectar or yacon syrup or a raw date or two.

Variations

This basic recipe works just as well with pecans, Brazil nuts, cashews and macadamias. Alternatively,
you can make seed milk, substituting the nuts for hemp, sunflower, sesame or pumpkin seeds. Each
milk has its own distinct flavour, so experiment to see which you like best as a stand-alone drink, and
also as a base for your favourite smoothies and shakes. Almond milk is a staple among raw food fans
everywhere because it has a subtle taste that would be difficult not to like and also marries well with
any other flavours you care to pair it with. Milks with a more distinctive, either-love-it-or-hate-it
flavour include hemp milk, sesame milk and Brazil nut milk.

You can make your milk as ‘watery’ or as ‘creamy’ as you want. By playing around with the
proportion of nuts to liquid you can create anything from ‘skimmed milk’ to the fullest fat version.
You can even make whipped cream if you blend soaked cashews or macadamias with an equal
volume of water.

Be prepared!

Why not blend up a big batch of your favorite raw milk every few days and keep it in a sealed
container in your fridge? That way you will have it on hand whenever you fancy a nutritious and
satisfying drink, or need some of the white stuff as a base for a more complicated recipe.

I want to start my raw milk bar going now but I don’t happen to have any soaked nuts or seeds lying
around. Do I have to wait eight hours?

No! Soaking does make the nuts and seeds more digestible, as it releases the enzyme inhibitors. It
also softens them up a bit so you’ll get a slightly smoother consistency and fewer bits left over after
straining. But if you want to whiz up some nut milk and you haven’t taken the preparatory step of
soaking, don’t let that stop you. And if you’re really in a hurry you’ll want to make….

“Ready in seconds” raw milk

Simply blend one tablespoon of raw almond butter with a cup of water and sweeten to taste. This
can be done with any raw nut or seed butter, including tahini, cashew butter, macadamia nut butter,
and – oh, the possibilities are endless!

Shakes and smoothies

Nut and seed milks make an excellent base for shakes and smoothies of all kinds. You can add
flavourings such as coconut butter, vanilla, carob or mesquite powder, and you can blend them with
fruits, and/or with a mix of superfoods such as maca, blue-green algae, tocotrienols (a rich source of
natural vitamin E) or any high-quality powdered green supplement (to name just a few).

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BUTTERNUT TORTILLA, A RAW VEGAN
OMELETTE
Serves two if you’re allowed some. Keeps for three days when
refrigerated in a.sealed container.

200g butternut squash

30g flax seeds
4 cherry tomatoes
10g parsley
4 olives, pitted
Pinch of Himalayan pink salt
Finely grind the flax seeds. Quarter the tomatoes. Finely chop
the parsley. Blend the squash with the flax to form a smooth
paste. In a bowl, mix the paste with the tomatoes, olives and
parsley. Put a little parsley to one side to garnish.

Flatten the mixture into a thick pancake on a lined dehydrator tray. Sprinkle with the remaining
parsley. Dehydrate at 115°F/46°C for about five hours or until you can wait no more.

Funky Thai Salsa

Following such a tasty Asian workshop it's hard to stop mixing up lime,
lemongrass and chilli. This salsa can spark up many a plain meal and goes
well with coconut spinach rice! I replaced the mango with
pineapple. Courtesy of celebrity vegan chef Mark Reinfeld, The 30-Minute Vegan's Taste of
the East

1 &1/4 C cherry tomatoes, chopped small

1 & 1/4 C medium mango, chopped small
1 avocado, chopped small
2 Tbl red onion, diced
2 tsp freshly squeezed lime juice
1 kaffir lime leaf, or zest of 1 lime
1 Tbl lemongrass, minced
2 tsp Bragg's Liquid Aminos
2 Tbl fresh coriander, minced
1 tsp fresh chilli, minced, optional
Salt to taste

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1. Place 1/4 cup of tomatoes and 1/4 cup of mango into a blender. Place the remaining tomatoes
and mango together with the avocado and red onion in a mixing bowl. Cover with lime juice and stir
gently to keep the avocado from browning.

2. Add the lime leaf/zest, lemongrass and Bragg's to the blender and blend on low increasing to high
until finely blended. Pour over the tomato mixture.

3. Add the cilantro, chilli if using, sprinkle with salt and stir.

Water Kefir

Water kefir grains

½ cup raw sugar
3 tbsp raisins/sultanas/dates
½ organic or spray free lemon or lime
1 thin slice of ginger with peel removed
A litre of fresh water (non-chlorinated)

Dissolve sugar in water (if using boiling water, once dissolved add cold water to cool it before adding
to kefir grains). Put all ingredients in a lidded jar. Allow to brew for 24-72 hours. Once
raisins/sultanas float to the surface it is brewed. Strain into bottles and add fruit syrup (like Barkers)
and leave to continue fermenting for another 24-48 hours.

Kombucha

1 healthy kombucha culture

2 litres of boiling water
12 tbsps raw sugar
2 tea bags (green tea)
100 mls kombucha fermeted tea

Pour boiling water over tea bags and cover for 10-15 minutes into a large glass container. Add sugar
and stir until dissolved. Remove tea bags and leave to cool until luke warm. Add kombucha culture
and and kombucha fermented tea.

Cover with a piece of clean cloth and fasten with a rubber band. Leave it in a warm place (about 24-
28 celcius) for 7 – 10 days. The tea should not be sweet. It will be sour tasting.

Repeat the process with the next brew. The culture will multiply. Share them with your friends.
Keep a culture in half a jar of kombucha fermented tea in the fridge as a back up in case your culture
dies.

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In the hot water cupboard or above the fridge towards the back is a good place for brewing in the
South Island in the cooler months.

Walnut or Almond Parmesan

Grind equal part savoury yeast with walnuts or almonds and a little rock salt. (Note:
that’s savoury yeast – sometimes called nutritional yeast, NOT Brewer’s – you’ll find
it at the health food store.)

Serve with broccoli or over pasta, a baked potato, beans and rice … think mac n’
cheese!

Creamy Leek Sauce

It’s adapted from the Forks Over Knives cookbook,
and I highly recommend the FOK movie – it’s a life
changer.
 2 large leeks or 1 leek and half a cauliflower
 Half block of silken tofu (firm will also work)
 2 Tbl savoury yeast flakes (not Brewer’s yeast)
 2 Tbl roasted cashews
 Zest of 1 lemon
 4-8 Tbl soy milk as needed
 1 tsp stoneground mustard (optional)
 Salt and pepper to taste
4. Steam saute leeks and cauli in 1/4 cup vege broth or water. Add more as needed to keep veges
from sticking.
5. Blend with remaining ingredients until creamy – adding soy milk to desired consistency.
6. Return to saucepan for gentle reheating. Adjust seasonings.

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