Healthy Reform Cooking

Healthy reform cooking
Right arm of the

gospel work
Contents
Recipes .............................................................................................................. 4
How to stock your pantry.................................................................................. 7
Introduction to Vegan Cooking ....................................................................... 11
Removing the Mystery Behind Disease - Recipes ........................................... 13
Vegetable Dishes ............................................................................................. 22
Meat substitutes ............................................................................................. 29
350c Recipes .................................................................................................... 33
Beans and Legumes ......................................................................................... 35
Bread ............................................................................................................... 39
Creams and sauces .......................................................................................... 53
Desert .............................................................................................................. 58
Dips ................................................................................................................. 71
Dressing ........................................................................................................... 73
Drinks and shakes ........................................................................................... 75
Health from inside out .................................................................................... 79
Soups and stews .............................................................................................. 84
Soya Milk and Tofu.......................................................................................... 95
This manual is brought to you by the

Right arm of the gospel work It was
compiled by Brother Yohane Tembo ,
the material is taken from Jeanie and
Rudy Davis website:
www.amazinghealth.com
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Word to the reader
It is extremely difficult and almost impossible to carry out the work of reform without
looking into the issue of health reform. With medical missionary work comes the heart of
this great work the health reform cooking.
The Lord has a message for our cities, and this message we are to proclaim in our camp
meetings and by other public efforts, and also through our publications. In addition to this,
hygienic restaurants are to be established in the cities, and by them the message of
temperance is to be proclaimed. Arrangements should be made to hold meetings in
connection with our restaurants. Whenever possible, let a room be provided where the
patrons can be invited to lectures on the science of health and Christian temperance, where
they can receive instruction on the preparation of wholesome food and on other
important subjects. In these meetings there should be prayer and singing and talks, not only
on health and temperance topics, but also on other appropriate Bible subjects. As the
people are taught how to preserve physical health, many opportunities will be found to sow
the seeds of the gospel of the kingdom. {CD 276.3}
God will give His people ability and tact to prepare wholesome food without these things.
Let our people discard all unwholesome recipes. Let them learn how to live healthfully,
teaching to others what they have learned. Let them impart this knowledge as they would
Bible instruction. Let them teach the people to preserve the health and increase the
strength by avoiding the large amount of cooking that has filled the world with chronic
invalids. By precept and example make it plain that the food which God gave Adam in his
sinless state is the best for man's use as he seeks to regain that sinless state. {CD 460.5}
Those who teach the principles of health reform should be intelligent in regard to
disease and its causes, understanding that every action of the human agent should be in
perfect harmony with the laws of life. The light God has given on health reform is for our
salvation and the salvation of the world. Men and women should be informed in regard to
the human habitation, fitted up by our Creator as His dwelling place and over which He
desires us to be faithful stewards. "For ye are the temple of the living God; as God hath said,
I will dwell in them, and walk in them; and I will be their God, and they shall be My people."
2 Corinthians 6:16. {CD 461.1}
Hold up the principles of health reform, and let the Lord lead the honest in heart.
Present the principles of temperance in their most attractive form. Circulate the books that
give instruction in regard to healthful living. {CD 461.2}
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the above poster is an advertisement, and also is set to serve as a medium to help propagate the
truths of health reform in practice.
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Recipes
Summary: From scrumptious soups to delightful desserts, find healthy vegetarian recipes to meet
all your culinary needs.
 Recipes
Introduction to Vegan Cooking

Not only is vegan cooking possible, it can also be simple and delicious.
How to stock your pantry

Get some helpful hints on the best ingredients to use in vegetarian cooking.
305C - Recipes
These recipes from Walter Veith's Life at Its Best DVD #305C: Health and
Happiness are sure to please you and your guests.
Granola Lasagna Millet Spread Mock Leberwurst Muesli No-Bake Tofu

CheesecakeNut Mayonnaise Onion Quiche Perfect Whole Wheat Bread Pimento
Cream Sauce Savory Spread Soy Waffles Substitute Chocolate SauceTofu Mayonnaise Tofu Omelet
Removing the Mystery Behind Disease - Recipes

Rudy and Jeanie Davis share their recipes from their Removing the Mystery Behind
Disease series.
Carob Fudge Carrot Sandwich Stuffing Coconut Fudge Creamy Tahini

Dressing French DressingFruit Pizza Honey-Italian Dressing Italian-Style Pasta
Toss October Apple Salad Sunflower Veggie Paté Pizza with Raw Alpine Cheese Raw Apple PieRaw
Oatmeal Porridge Raw Pecan Pie Spanish Rutabaga Rice Sun Garden Burgers Wilted Kale Salad
Healthy from Inside Out - Recipes

Rudy and Jeanie Davis share their recipes from their Healthy from Inside Out series.
Kale Chips Oatmeal Cookies Carrot CakeBuckwheat Granola Quinoa Tabouli

Salad No-Bean Hummus with Zucchini Sweet Pea Hummus Oat Burgers
Beans and Legumes

Beans and legumes are a delicious protein alternative to meats and dairy products.
Boston Baked Beans Sprouted Lentils Brown Rice Methods Bean Stroganoff Bean
MedleyGarbanzo-a-la-King
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Bread
Today's white bread lacks all the nutrients bread should contain. Whole-grain, healthy
breads are the better way to go.
Quick Pizzas Tofu Bruschetta June's CornbreadBagels Campfire Bread Easy No-
Knead Raisin Bread Pita Bread Yellow Cornmeal Pizza Crust
Breakfast
The most important meal of the day, breakfast can also be the most fun.
Corn Butter Creamy Muesli Strawberry, Raspberry or Blueberry Jam Bran

Muffins Enchilada Scrambler Scrambled Tofu Rice Pudding Oat Waffles Pear Milk/
Pear Cream Yummy Orange Granola Granola (banana-date) Wheat BerriesPoppy
Seed Banana Muffins Delicious Millet Maple Millet Baked Maple Nut Kasha Breakfast CerealBaked
Oatmeal Strawberry-Tofu "Yogurt" Top of the Morning Fruit Burritos Sunflower Waffles Two Easy
Pancake Recipes Whole Grain Cereal
Desserts
Thought you had to give up dessert to live a healthy lifestyle? Think again. These
treats will satisfy your sweet tooth and your nutritionist.
Basic White Cake Basic Cookie Recipe Carob Clusters Carob Fudge Sauce Nearly
"Eatmore" Squares Nettie`s Coconut Cream Pie Pumpkin Pudding Coconut Pie
Crust Millet CheesecakeCrumb Pastry Berry Topping Easy Pie CrustPineapple Cheesecake Carob
Pie Fruit CrispButterscotch Pudding or Pie Almond ClustersBlueberry Crisp Carob Fudge Apple
Bread PuddingApple Fruit Cake Carob Pineapple BrowniesBanana Ice Cream Carob Date
Frosting Vegan Carob Brownies Applesauce Basic Pie CrustCarob Delight Carob-Oat
Cookies Coconut Carob Cake Tofu Whipped Topping Milk Tart Pear Cake Peanut Butter Carob Chip
Cookies
Dips, Dressings, and Sauces

Learn how to make quick and healthy fruit- and vegetable-compatible sauces.
Creams and Sauces Dips Dressings
Drinks, Shakes, and Juices

Try these healthy and delicious alternatives to popular sugary or caffeinated drinks.
Carob Smoothie Caffeine-Free Iced Mocha Cashew or Almond Milk Grape and
Apricot Iron DrinkMango Smoothie Nut Milk Old-Fashioned Lemonade Strawberry
Smoothie Velvet Green Smoothie Virgin Chi-Chi
Meat Substitutes and Tofu

Tofu is a very versatile food and is a good stand-by for quick meals.
Lentil Patties Cashew Rice Loaf Betty`s Gluten Burgers Garbanzo Burgers Tofu
CroquettesWalnut Rice Roast Baked Tofu Potato BallsSpinach-Tofu Balls Tofu
Cottage Cheese
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Spreads
If you have decided to eliminate butter and margarine from your diet, try these great
substitutes.
Cashew Pimento Cheese Sunflower Pate Garlic Butter Jack Cheese Tofu
Spread Garbanzo Salad Sandwich Spread Almond-Pumpkin Seed PateGarbanzo
(chick pea) Sandwich Spread Creamy Low-Cal Mayonnaise Quick Blackberry Apple Chia JamApple
Butter Better Than Butter Breakfast ButterDate Spread Easy Jam Nut Raisin Spread Millet
Butter Veggie Spread Nut Paté
Soups and Stews

Soups are a great way to increase your daily intake of vegetables and legumes.
Black Bean Soup Lentil Stew German Potato Goulash Split Pea Soup Lentil Rice
Tomato SoupConnie's Potato Leek Soup Cream of Broccoli SoupLentil Leek
Soup Hearty Mediterranean SoupVegetable Lentil Soup
Vegetable Dishes
Spice up your mealtime with these fun and flavorful veggie dishes.
Greek Salad Fresh Garden Salad Macaroni and Cheese Vegetarian Lasagna Kale
SaladMacaroni Salad Easy Tamale Pie Wild Rice Lentil Salad Fresh Bean
Salad Garden MedleyMoussaka Potato Dishes
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How to stock your pantry
Author: Ted Phelps
Publish date: May 26, 2009
Summary: Get some helpful hints on the best ingredients to use in vegetarian cooking.
 Recipes
 How to stock your pantry
The Shopping List: How to stock your pantry
Making the transition to better eating isn’t difficult when you start with vegetarian foods that are
already in your cupboard. Then, you can learn where to shop and what products to buy for good
health and great taste.
You will probably find a number of items on the list below that are unfamiliar to you. Rather than
feeling intimidated by your new choices, though, get excited about all of the wonderful things
you’re about to try. Eating like a vegetarian doesn’t limit your options; indeed, it will actually
broaden them. Have you ever had millet with an African peanut sauce, or coconut curried
vegetables served over barley? The array of choices may surprise you. Hold on to your chef hat
because you’re about to discover the best food of (and for) your life!
The following are suggested categories of foods to include in your pantry.
Beans and Legumes
These foods are essential for their high levels of vitamins, minerals, fiber and protein. You can
choose dried, canned, or even frozen versions of many legumes, such as garbanzo (also called
“chick peas”), black, pinto, anasazi, navy, kidney, and mung beans. Try black-eyed peas, green
and red lentils, or green and yellow split peas. Dried beans require lengthy cooking (unless you
have a pressure cooker—then they take only minutes), so you might start with canned beans,
which are ready to heat and eat. You’ll be amazed at how many recipes you can use beans and
peas for. They’re great in veggie burgers, dips and spreads, salads, soups, sauces, and casseroles.
Soybeans are more nutrient-dense than most other legumes. They provide all of the essential
amino acids your body needs. They’re also easily digestible and work well with all combinations of
seasonings. Prepared soy products (tofu, tempeh, soy cheese, etc.) are also useful as substitutes
for meat, cheese and eggs.
Try tofu in all its forms; the firmer varieties are good for a “meatier” texture, while the softer or
silken versions are wonderful for spreads and desserts. Give tempeh a try. This cultured soy
product has a wonderful nutty flavor and is perfect for marinating and grilling, or baking. Soy
beverages are great on cereal or for baking...and many are great to drink as well.
Helpful tips:
 When choosing soy beverages, choose fortified versions, especially for children. Look for calcium
and vitamin D levels on the labels.
 Because nearly 50% of all soybeans grown in the United States are genetically modified, choose
organic varieties when possible.
 When purchasing canned beans and peas, be sure to select varieties without animal fat or
excessive amounts of salt or preservatives.
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Whole Grains
Source: Egan Snow on Flickr....
Full of great flavor and very filling, these complex carbohydrates provide lots of nutrients. Grains
should be kept in an airtight container in a cool dry place, or in the refrigerator or freezer. Some
grains you might want to stock up on include brown rice (long-grain, short grain or
basmati), millet, buckwheat groats, barley, bulgur, and rolled oats.
All of these grains are easy to cook. It’s as simple as boiling water, and adding the grain, and
covering to simmer. Grains are used in many recipes, from pilafs to casseroles to stir-fries. They
are also great in breakfast foods or desserts, such as rice pudding. And don’t forget about whole-
wheat bread, bagels, and cereals.
Pasta is made from grains. It is really quick to cook, and usually only needs to be topped with a
sauce and some veggies to create the foundation for a healthful meal. It can also be added to
soups and made into salads. A variety of shapes, colors and flavors is available. Try spirals, bow-
ties, angel hair, and alphabets for the kids. Just don’t forget to pick the whole grain versions.
you have a wheat allergy or sensitivity, or if you just want a change, try brown rice pasta, quinoa
pasta, or spelt pasta.
Helpful tip:
 Always choose whole, unrefined grains whenever possible. The refining process (turning brown rice
into white rice, for instance) removes most of the fiber, protein and vitamins and minerals from
the grain, and enriching doesn’t begin to add back what was lost.
Produce
Fresh produce is your best choice. The key here is to choose a variety of produce. Variety will keep
you healthy and will ensure that you never get bored. Organic, locally-grown produce provides the
best flavor, condition, and nutrition.
Buying in season ensures freshness and quality, and helps maintain healthy ecosystems by
encouraging diversity and reducing transportation. Try winter vegetables such as carrots, turnips,
rutabagas, beets, onions, cabbages and citrus fruits. In the spring, give leeks, lettuces,
watercress, spinach, green onions, peas, asparagus, strawberries, and blackberries a try. Summer
is great for tomatoes, sweet corn, beans, eggplant, chard, zucchini, squash, peppers, okra,
peaches, blueberries, plums and fresh herbs. Fall ushers in apples, pears, grapes, cauliflower,
lettuces, broccoli, Brussels sprouts, kale, collard greens, potatoes, winter squash, sweet potatoes,
and pumpkins.
Helpful tips:
 Try shopping at a local farmer’s market for the best locally-grown organic produce around. The
prices are much cheaper than at the supermarket. Consider joining a CSA (Community Supported
Agriculture) buying club with organic farmers. You’ll get a variety of wonderful fruits and
vegetables all through the growing season at a bargain price. Plus, you’ll be supporting local
farmers who are working in concert with nature. Sometimes they will even deliver the produce
right to your front door!
 Try dried fruits and vegetables for a change. Great in cereals, baked goods, chutneys, grain dishes
and salads, or all by themselves, these foods are best in their organic, unsulfured, preservative-
free forms. Stock up on raisins, currants, dried apricots, dates, figs, prunes, dried apples, dried
corn, dried cranberries, sundried tomatoes, and dried mushrooms. They can be eaten as is or re-
hydrated in water or broth.
 Buy organically-grown foods whenever possible in order to limit exposure to pesticides and other
chemicals, and to avoid genetically-engineered and irradiated foods. Plus, ask any of the nation's
finest chefs and they'll tell you, "Organically-grown foods just taste better."
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Sea Vegetables
Rice with hijiki.

Source: Yuko Honda on Flickr....
Although sea vegetables are relatively new for American tastes,

they have been used for centuries in other countries.
With 80 main varieties, there are more than 250 different types
of edible sea vegetables. These low-calorie, nutrient-rich foods
are wonderful to try.
One popular sea vegetable is nori, which is used in making
sushi. Agar-agar is used as a vegetarian gelatin.
Dulse, hijiki, arame, and kelp are other great varieties that
you’ll want to try in soups, salads, or sandwiches. They can be found in flakes or in strips.
Nuts and Seeds
Nuts and seeds can be used in many recipes or eaten alone as a great snack. Almonds, pine nuts,
cashews, pecans, sesame seeds, pumpkin seeds, pistachios, and sunflower seeds are all tasty and
nutrient dense. Both sesame seeds and almonds are a good source of calcium as well. Try any of a
number of different nut butters for a real treat.
Cashew nut butter, almond butter and, of course, peanut butter all make great spreads on bread;
plus they’re wonderful in baked goods. Try mixing hazelnut butter with silken tofu and maple
syrup for a great dessert topping!
You might want to buy some flaxseed oil for those hard-to-get omega-3 essential fatty acids.
Always keep this oil in the refrigerator and use it before its expiration date to ensure good quality.
You can add this oil to salad dressings or drink it in fruit smoothies. A cheaper way to get those
essential fatty acids is by buying flax meal, or purchasing flaxseeds and grinding them yourself in
a coffee mill. Keep this meal in the freezer or refrigerator to maintain its freshness.
Helpful tips:
 When choosing peanut butter, avoid the varieties with sugar and hydrogenated oil added to them.
Non-hydrogenated versions are delicious and you can add a sweetener to them if you’d like.
Because the oil separates from the nut, you’ll want to stir the oil back into the peanut butter (or
pour it off if you want to reduce the fat content). Be sure to read the label to see if hydrogenated
oil is used. As mentioned previously, hydrogenated oils should be avoided because they are rich in
trans fatty acids, which have been shown to increase the risk of heart disease.
 When purchasing flaxseed meal, try to avoid the “defatted” variety, which has been stripped of
many of its essential fatty acids.
Spices and Herbs
Buy small quantities of these items, as they lose their flavor and intensity over time. Fresh herbs
usually taste best, but dried ones are more available and work quite well. Dried herbs should be
kept in tightly closed jars in a cool, dark place.
You’ll learn which spices go well together (cumin, oregano, and chili powder are great for Mexican;
basil, oregano, and rosemary are wonderful in Italian dishes), but you can experiment with any
variety you choose.
Try some of the following for a start: bay leaf, sage, peppercorns, rosemary, basil, tarragon, dill,
oregano, thyme, cumin, coriander, cardamom, allspice, cloves, cinnamon, nutmeg, ginger,
caraway seeds, fennel seeds, fenugreek, mustard seeds, chili powder, paprika, cayenne, onion
powder, garlic, and parsley.
Helpful tip:
 Buying herbs and spices in bulk at natural grocery stores will save you a bundle. They’re sold at a
fraction of the cost you pay for a small jar in the grocery.
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Oils and Butter Substitutes
An oil expeller.
Source: Wikimedia Commons....
Because these are all fats, they should be used sparingly. A

little goes a long way in sautés, stir-fries, and salad dressings.
But not all fats are created equal. The less-refined oils are
better for you. Look for "cold-pressed" or "expeller-pressed" oils
because they retain more nutrients than highly processed and
refined oils. It’s best to keep these oils in the refrigerator, as they will turn rancid over time. Use
olive oil for all your cooking and baking needs, of course using it sparingly. Look for extra-virgin
olive oil.
It’s best to avoid hydrogenated oils, such as margarine, even if it’s soy or canola margarine.
Adding hydrogen to oils creates trans fats, which we described earlier as the worst type of fat to
eat. You can buy non-hydrogenated versions of margarine in most grocery stores. Even these
should be used very sparingly.
Beverages
Organic, unsweetened fruit juices can be great sources of vitamins and make tasty refreshments,
but they do contain calories. Mineral water and herbal teas are a great way to make sure you get
your recommended eight 8-ounce servings a day of water. There are more herbal teas available
than you could imagine. Or blend some soy milk with frozen strawberries and bananas for a
powerful breakfast smoothie. But the best beverage of all is good, pure, refreshing water.
Sweeteners
Because these products are obviously not high in nutritional value, they should be used sparingly.
But when you want a sweet treat, try molasses, pure maple syrup, brown rice syrup, sorghum,
Sucanat (sugar cane natural) or agave nectar (cactus nectar) as they are probably metabolized by
your body more slowly than white or brown sugar. They’re also less processed and may have small
amounts of beneficial nutrients. The herb Stevia is a good alternative.
Where to Shop
Where do you buy these staples? You don’t necessarily need to change where you shop, although
you might want to find a natural foods store in your area to expand your options. Look in your
phone book to get a listing of groceries in your vicinity. Most natural foods stores have trained,
knowledgeable staff who can help you to get accustomed to their store. Take advantage of this
service and get the real "scoop" on which items are the tastiest.
There are many large natural food store chains in many parts of the US. Stores such as Fresh
Fields, Wild Oats, Whole Foods, Trader Joe's, and more, offer wonderful choices for healthy, tasty
fare.
The large conventional super markets are not about to be left out. Many of them offer organic and
natural food sections for produce, bulk foods, and other healthy choices. Check them out!
10 | P a g e
Author: Amazing Discoveries™
Summary: Not only is vegan cooking possible, it can also be simple and delicious.
Recipes
Before making a lifestyle change, remember to think it through. It's also important to introduce
changes gradually so that your body can adapt. If you want to remove animal products and free
fats from your diet, make sure to replace them with acceptable alternative foods, prepared in such
a way that taste is not sacrificed.
Any new diet must allow for flexibility, because everyone is different. For example, people tending
towards obesity have to limit fatty foods, whereas the opposite is true for people with a low body
mass index (BMI).
Free fats and oils and all animal products have been omitted from the recipes on our site, but taste
is not sacrificed. Eating, after all, is one of the pleasures of life, and healthy food should not be
synonymous with bland food.
Practical, Healthful, Delicious
The omission of free fats calls for creativity, but that fried taste can still be obtained by employing
different techniques.
Some of the recipes described here are
designed to meet the demands of a Western
lifestyle without the associated pitfalls, and
may require the use of some basic household
equipment or even some sophisticated
appliances. Whole food cooking can, however,
be very simple, requiring the minimum in
terms of equipment.
As well, some of the more expensive
ingredients, such as nuts, can be replaced by
cheaper alternatives such as seeds and
certain legumes.
This simple lifestyle makes even camping and
hiking a lot easier—there will be no more fuss
about keeping perishables frozen. Besides,
what can be more pleasant, satisfying, and
nutritious than a freshly-baked pot bread
baked in the campfire eaten together with a
rich pot-casserole? You only need a pan or even a flat iron sheet to bake flapjacks and other
interesting foods over the coals.
The recipes are, wherever possible, quick and easy to prepare. Some of the criticisms against
healthful cooking practices are that they are expensive and time-consuming. It must be
remembered that some of the more expensive items such as the nuts are used to replace equally
expensive animal products.
Moreover, the nutritional value of nuts on a weight-for-weight basis exceeds that of animal
products. A small quantity of nuts will make a large quantity of nut milk or sauce, and the overall
expense of cooking with whole foods will indeed be considerably less than that of conventional
cooking.
Here are some helpful items to have in the kitchen:
 A good blender
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 A heavy-base or non-stick frying pan
 Waterless cookware
 A waffle iron
 A food processor (flat blade variety)
Finding Ingredients
Unfortunately, healthy foods are not always readily available in supermarkets and conventional
stores and some health shops can be very expensive. Don't despair, but do some detective work.
Middle Eastern and Eastern communities often have stores where whole foods can be bought in
bulk at very reasonable prices. Look for these shops in your city.
Moreover, many farming cooperatives and farm outlets supply many of the foods required, and it
is also possible to purchase some foods directly from processing factories or factory outlets.
Fortunately, the tide is turning, and more and more supermarkets are catering for whole food
shoppers as public demand increases.
Here are some important ingredients for healthy cooking:
 Stone-ground wheat flour
 Other whole-ground flours, such as rye, millet, barley, corn, soy, garbanzo (chick pea), rice (small
quantities)
 Whole grains: barley, millet (dehusked), brown rice, groats (dehusked whole oats) and also rolled
oats, cracked wheat (bulgur)
 Legumes: soy beans, chick peas, mung beans (for stews and sprouts), lentils, other varieties of
beans, split peas, peanuts
 Seeds: sesame, sunflower, alfalfa (for sprouting), linseed, poppy seed
 Nuts: cashew (pieces are cheaper), macadamia (for butter), almonds, pecan (find a wholesale
supplier)
 Dried fruit: raisins, sun-dried prunes, peaches, apricots, pears, apples, dates
 Shredded coconut
 Carob powder
 Honey/raw sugar/molasses
 Healthy peanut butter (with no additives), tahini (sesame butter), and nut butters
 Agar-agar as a gelatin substitute
 Concentrated fruit juice (if available)
 Active yeast and nutritional yeast (find at health shops, not the same as brewer's yeast or torula
yeast)
 Soy Sauce (without preservatives or other additives)
 Herbs, fresh and dried
 Spices, such as coriander, cayenne pepper, paprika, cardamom, turmeric, cumin, aniseed, onion
powder
 Tinned tomato paste or puree for sauces
 Olives (in brine, not vinegar)
 Garlic (powder and fresh)
 Gluten flour
 Fresh fruits especially avocados, bananas, and lemons
 Fresh vegetables
 Tofu
12 | P a g e
Author: Rudy and Jeanie Davis
Publish date: Aug 27, 2009
Carob Fudge
Carob Fudge
1 cup unpasteurized honey

1 cup raw almond butter
1 cup raw carob powder
1 cup raw sunflower seeds
1/2 cup raw coconut
1⁄2 cup raw sesame seeds
Mix all ingredients together, and press into a 8-inch square
pan. Cut into squares and chill.
Coconut Fudge

Coconut Fudge
5 cups organic shredded coconut

1/2 cups honey
Blend dry coconut in high-powered blender until it becomes runny.
Quickly add honey. Blend briefly to mix.
Press into a pan and cut into squares. Chill for several hours before
serving.
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Creamy Tahini Dressing
Creamy Tahini Dressing
1 1/4 cup water

1 cup raw cashews
1/2 cup lemon juice
1 tbsp honey
1 tsp salt
1/4 cup flax seed oil
1/4 cup nutritional yeast
2 tbsp tamari
heaping 1⁄4 cup sesame tahini
1 tsp basil (optional)
Blend all ingredients together until smooth and
creamy. To make a thicker dressing, use boiling
water.
French Dressing

French Dressing
2/3 cup extra virgin olive oil

1/2 cup water
4 tbsp tahini
4-6 tbsp honey
2 tsp paprika
2 tsp sea salt
4 tsp onion powder
1 cup fresh lemon juice
Blend all ingredients except lemon juice until well mixed. Slowly add lemon juice,
and a little bit of water if the dressing is too thick.
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Carrot Sandwich Stuffing
Summary: This carrot mix is a great sandwich filler.
RecipesRemoving the Mystery Behind Disease - Recipes

Carrot Sandwich Stuffing
5 cups carrot pulp

2 stalks of celery
1/2 large red bell pepper
1/3 cup onion
1/2 can sliced black olives
1/2 cup walnuts
2 cups or more Creamy Tahini Dressing
Chop all vegetables and finely chop the walnuts. Combine all
ingredients.
Fruit Pizza
Summary: Plan to start the crust approximately 2 days before you will be serving it.
Fruit Pizza
Crust
2 1⁄2 cups buckwheat groats soaked for 6 hours
and sprouted for 24 hours
1/3 cup olive oil
1/3 cup maple syrup
1 1/2 cup raisins
In a food processor fitted with an "S" blade,
combine sprouted buckwheat, oil, syrup, and
raisins. Process well until a doughy texture is
reached.
Place several scoops of dough onto a dehydrator
tray covered with parchment paper. Shape the
dough into circles, approximately 8 to 10 inches
in diameter, and 1/4 inch thick. Dehydrate at
105°F for 6 hours and turn over. Dehydrate for
another 6 to 8 hours or until desired consistency
is reached.
Cheese
2 cup cashews
1/3 cup fresh lemon juice (or more)
1/3 cup honey
Blend together until very smooth and creamy. Spread a thick layer onto the dehydrated pizza
crust.
Toppings
Chop up your favorite mixture of fresh pineapple, strawberries, kiwi, banana, and blueberries.
Layer the fruit on top of pizza and sprinkle with organic shredded coconut.
15 | P a g e
Honey-Italian Dressing

Honey-Italian Dressing
1 cup extra virgin olive oil

1 cup raw honey
1 cup fresh squeezed lemon juice
1 cup water
1 clove fresh garlic
1 tbsp sea salt
1 tbsp marjoram
1 tbsp oregano
1 tbsp basil
Combine first six ingredients in a blender, until garlic is
processed. Add the remaining ingredients and blend well.
Italian-Style Pasta Toss

Summary: Fresh broccoli or mushrooms can be added for extra nutrition.
 Italian-Style Pasta Toss
7 oz. corkscrew macaroni, cooked, drained,

and rinsed
1 cup cauliflower florets
1 small thinly sliced zucchini, thinly sliced
1/2 cup chopped red bell pepper
1 small chopped red onion
1/2 cup sliced black olives
1/4 cup chopped parsley
1/2 cup olive oil
3 tbsp lemon juice
2 cloves minced garlic
2 tsp crushed dried basil
1 tsp crushed dried oregano
pinch of cayenne pepper (optional)
Toss first seven ingredients in bowl.
Combine the remaining ingredients in a jar, cover, shake well, and pour over salad.
Toss the salad to coat. Cover and chill. Before serving, add 2 chopped tomatoes.
16 | P a g e
October Apple Salad
October Apple Salad
Salad
1/2 cup finely chopped dates
1 cup finely chopped oranges
1 cup chopped pineapple
2 cups fine grated apples
Combine oranges, dates,
pineapple and apples in a bowl
and mix. Sprinkle psyllium over
fruit and mix well. Form into a
loaf on a platter and refrigerate
overnight.
Frosting
1 cup cashews
1 cup water
1 tbsp honey
Pinch of salt
2 tsp psyllium husk
parsley or sliced carrot to garnish
Soak cashews in water overnight. The next day, blend cashews and water with honey and salt.
Blend until as smooth as cream, then add psyllium husk. Let stand a few minutes then spread
evenly over the fruit loaf.
If juice has seeped down around the loaf, drain the juice, stir in a sprinkle of psyllium husk and
pour back over the loaf. Allow it to sit a few minutes before frosting with the cashew cream
Garnish with parsley and thin slices of carrot if desired.
17 | P a g e
Pizza with Raw Alpine Cheese
Summary: Yield: 3 8-inch pizzas.
Pizza with Raw Alpine Cheese
Crust
2 1⁄2 cups buckwheat groats soaked for 6 hours and sprouted for
24 hours
1/3 cup organic tamari
1/3 cup olive oil
2 tsp each of marjoram, basil, and oregano
In a food processor fitted with an "S" blade, combine sprouted
buckwheat, tamari, olive oil, and spices. Process well until a
doughy texture is reached.
Place several scoops of dough onto a dehydrator tray covered
with parchment paper. Shape dough into circles, approximately 8
to 10 inches in diameter, and 1/4 inch thick.
Dehydrate at 105°F for 6 hours and turn over. Dehydrate for
another 6 to 8 hours or until desired consistency is reached.
Raw Alpine Cheese
1/2 cup water
1 cup cashews
1/3 cup tahini
1/4 cup lemon juice
1/4 cup nutritional yeast flakes
1 tbsp onion powder
2 tsp salt
1/4 tsp garlic powder
Blend until smooth and creamy. Spread a generous layer over each of the dehydrated pizza crusts.
Toppings
diced green, yellow, and red peppers
minced onion
chopped tomatoes
black olives
thinly sliced and halved zucchini
Spread the toppings over the pizza cheese. Arrange zucchini slices around the perimeter of the
pizza. Serve immediately.
18 | P a g e
Raw Apple Pie
Raw Apple Pie
Crust
2 cups walnuts soaked overnight
and drained
5 pitted medjool dates
Combine ingredients in food
processor and process until
gooey. Press into pie plate.
Filling
2 apples quartered
juice of 2 lemons
Combine in food processor and
pulse until chunky.
Spoon into pie crust.
Topping
2 apples quartered
1 cup currants or raisins
Juice of 2 lemons
1 ripe banana
1 tsp cardamom
Combine in food processor and process until mushy. Spread on top of chunky apples.
Sprinkle 1⁄2 cup additional currants or raisins on top. Chill and serve.
Raw Oatmeal Porridge

Summary: Adapted from The Raw Gourmet by Nomi Shannon.
Raw Oatmeal Porridge
1 cup raw oat groats (Not to be confused with rolled oats)

1/4 cup soaked almonds
6 medjool dates
1 large banana
Soak oat groats and dates overnight. The next morning, drain
off the water and place the groats and dates in a food
processor with an "S" blade. Add banana and process until
porridge consistency.
Serve with fresh fruit or rice milk.
19 | P a g e
Raw Pecan Pie
Raw Pecan Pie
Crust
5 bananas
1 mango
Slice bananas and layer on the sides and
bottom of the pie plate. Slice mango thinly
and layer over bananas. Place another layer
of sliced bananas on mango and press down.
Filling
1 cup pecans soaked 6 hours
12 medjool dates
3/4 cups water
Pinch of sea salt
Blend all ingredients until creamy. Spoon over
the crust.
Topping
1/2 cup pecan halves
3 tbsp honey
Stir pecans in honey, coating well. Place in circular pattern on top of pie.
Spanish Rutabaga Rice

Spanish Rutabaga Rice
3 cups shredded rutabaga

2 tbsp extra-virgin olive oil
1 clove crushed garlic
1/4 cup sundried tomato powder
1 green onion, thinly sliced
2 tomatoes, diced
1 tsp sea salt
1/2 tsp chili powder
1/4 tsp ground cumin
1 pkg frozen organic corn
1 can sliced black olives
1 small can mild green chilies
Shred rutabaga using the shredding blade in the food processor. Remove the shredding blade and
insert the S blade, and pulse quickly until shredded rutabaga becomes the size of grains of rice.
In a large mixing bowl, combine all remaining ingredients and toss gently to evenly distribute all
the seasonings throughout the mixture.
20 | P a g e
Sun Garden Burgers

 Sun Garden Burgers
3 tbsp ground flax seeds

1/3 Water
1 cup carrot pulp
1 cup ground sunflower seeds
1⁄2 cup finely minced celery
1/3 cup finely minced onion
2 tbsp finely minced parsley
2 tbsp finely minced red pepper
2 tsp tamari
Grind flax seeds in coffee grinder until fine. Combine ground flax
seeds with the water, mix thoroughly, and set aside.
In a medium sized bowl, thoroughly mix together the rest of the
ingredients. Add the flax seed mixture and mix well. Form into patties and dehydrate at 105°F for
6 to 7 hours.
Sunflower Veggie Paté
Summary: Adapted from The Raw Gourmet by Nomi Shannon.
Sunflower Veggie Paté

.
Basic Paté
3 cups sunflower seeds soaked 8-12 hours and sprouted 2-4
hours
3/4 cup fresh lemon juice
1/2 cup organic tamari
Place all ingredients in food processor fitted with S blade, and
process well.
Veggie Paté
Add the following fresh veggies to the basic paté to make a
delicious veggie version:
3 stalks celery, minced
1/2 red bell pepper, minced
1/2 small yellow onion, minced
1 cup fresh alfalfa sprout
1 can sliced black olives
21 | P a g e
Wilted Kale Salad
 Wilted Kale Salad
.
1 large bunch of kale

1 red pepper, finely chopped
3 tbsp tamari
3 tbsp olive oil
3 tbsp lemon juice
1 tbsp onion powder
Remove hard ribs from the kale. Shred the kale finely.
Add all remaining ingredients. Using your hands, massage salad
for a minute or so or until it wilts down. Serve immediately.
Vegetable Dishes
Summary: Spice up your mealtime with these fun and flavorful veggie dishes.
Vegetable Dishes
.
Vegetable Handling Tips
 Make sure you wash all vegetables well before placing in plastic bags in the refrigerator. This will
wash away surface residues of pesticides and will keep vegetables fresher.
 Do not over-cook vegetables
 Try to eat more raw vegetables.
 Make cooked vegetable dishes palatable with nut or seed sauces.
 Use sour soy or similar creams as basis for dips for raw vegetables.
Easy Tamale Pie
 Easy Tamale Pie
Easy tamale pie.
4 cups of stewed tomatoes

1 cup cornmeal
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 cup fresh or frozen corn
1 large chopped onion
1 chopped green bell pepper
Mix cornmeal, tomatoes, and seasoning. Add corn, onion, bell pepper, and olives to mixture and
bake in casserole dish for one hour at 325ºF.
22 | P a g e
Fresh Bean Salad
 Fresh Bean Salad
Fresh Bean Salad, ready to serve....
Salad:
1 lb cut and steamed string beans
1/2 cup chopped celery
1/2 small onion, sliced in rings
3/4 cup diced green or red pepper
1/2 small diced cucumber
2 tbsp diced pimento
Dressing:
1/2 cup fresh squeezed lemon juice
1 tsp basil
1 tbs Italian seasoning
1 tsp salt
Garnish:
15 cherry tomatoes
Mix salad ingredients. Mix dressing ingredients in another bowl, then pour over bean mixture and
toss lightly.
Refrigerate for two to three hours before serving. Add cherry tomatoes just before serving.
Garden Medley
 Recipes
 Vegetable Dishes
 Garden Medley
.
1 sliced onion, separated into rings

1 sliced green or red pepper
1 shredded cabbage
½ cup celery, sliced thinly
2-3 cups canned tomato chunks with juice
2/3 cup pitted, sliced black olives
1/2 cup toasted sesame seeds
1 tsp garlic powder
Vegetable salt to taste
Layer the vegetables in a large. Sprinkle sesame seeds and
seasoning over the top. Cover and simmer until tender
23 | P a g e
Greek Salad
 Greek Salad
.
1 each of: Green, red, yellow and orange peppers

1 medium onion chopped (can be red onion or regular)
1 cucumber, chopped
½ head of cauliflower, chopped
2 large tomatoes, chopped
Greek olives (or black olives) as desired
Mix with the following dressing:
Salad Dressing ¼ cup lemon juice (fresh is best)
¼ cup water
2 Tablespoons olive oil (optional) ½ teaspoon oregano
½ teaspoon sweet basil
Pinch of salt (optional)
Note: You can add other raw vegetables as desired (broccoli, carrots, etc) to make a nice raw
vegetable salad.
Kale Salad
 Kale Salad
.
Place the following in a bowl:

¼ cup black olives, sliced
3 cups finely chopped kale
2 green onions, chopped
2 ½ tablespoons sunflower seeds, raw (and toasted in a dry frying
pan for a few minutes)
3 radishes, sliced
1 roma tomato, diced
½ red pepper, diced
Pour the following dressing over the kale mixture and mix
thoroughly.
DRESSING 2 ½ tablespoons lemon juice
2 tablespoons Braggs
½ teaspoon onion powder
¼ teaspoon garlic powder (or 1 clove fresh minced)
2 ½ tablespoon water
1 ½ teaspoon olive or Essential balance Oil
24 | P a g e
Macaroni and Cheese
Recipes
 Macaroni and Cheese
1 cup raw cashews (rinsed & drained)

2 ½ cups water
1 jar of pimentos (2 ounces)
2 tablespoons fresh lemon juice
1 teaspoon onion powder
1 ½ teaspoon salt 1 teaspoon garlic powder
½ cup seasoned bread crumbs (optional)
Put all above ingredients in blender and blend until very smooth.
Cook 3 cups macaroni according to package directions. Drain and place in greased 9x13 casserole.
Pour cashew pimento mixture over the top, making sure that all of the macaroni is coated. Bake
covered at 350 for 30 minutes. Uncover and sprinkle another ½ cup of seasoned bread crumbs on
top. (optional). Bake uncovered for another 15 minutes.
Macaroni Salad
 Macaroni Salad
.
2 cups cooked macaroni

¼ cup chopped olives
1 cup shredded carrots
¼ cup grated onion
1 cup green peas (cold cooked or raw)
Mix all ingredients with your favourite mayonnaise.
Moussaka
 Moussaka
.
1 eggplant
1 large diced onion
1 pressed garlic clove
3 diced tomatoes
1 tsp tomato paste
1/2 tsp coriander
4 tbsp red grape juice
1 cup cooked lima beans
Salt and herbs to taste
2 cups simple sour cream
Sprinkle of paprika
Slice eggplant thinly, rub with salt and let stand for half an hour. Rinse, and bake in oven at 350ºF until
cooked.
25 | P a g e
Brown onions and garlic in saucepan. Add tomatoes, tomato paste, and grape juice. Let simmer for five
minutes, then mix with cooked beans. Add salt and herbs to taste.
Split eggplant into two baking dishes. Cover with bean mixture, followed by simple sour cream. Sprinkle
herbs on top and dust with paprika. Bake at 350ºF for forty-five minutes.
Vegetarian Lasagna
 Vegetarian Lasagna
Place by layers in a 13" x 9" Pyrex dish:

2 ½ cups Tomato Sauce (Quick Tomato Sauce recipe), or
canned spaghetti sauce of your choice
Lasagne noodles, uncooked
3 cups Tofu Cottage Cheese (Tofu Cottage Cheese recipe)
2/3 cup cashew Pimento Cheese Sauce (Cashew Pimento
Cheese recipe)
Repeat above layers, using ¾ cup Cashew Pimento Cheese
Sauce instead of 2/3 cup on last layer. Bake at 350 for 1 hour.
This dish is best made ahead of time and reheated as the
mixture sets up better when cooled and reheated.
TOMATO SAUCE: 8 cups canned tomatoes
2 tablespoons honey or to taste
1 tablespoon oregano
1 tablespoon sweet basil
2 tablespoons onion powder
¼ teaspoon garlic powder
Salt to taste
2 teaspoons arrowroot powder dissolved in 1 tablespoon water
Bring all ingredients to a boil. Cook until slightly thickened. (15 minutes or so)
Wild Rice Lentil Salad


 Wild Rice Lentil Salad
Cook separately and cool:

2 cups wild rice (with 1 teaspoon salt in 4 cups water for about 40
minutes)
1 cup lentils (preferably French lentils- with ½ teaspoon salt in 3
cups water for about 45 minutes – drain any remaining liquid
Combine the rice and lentils in a bowl and add:
1 cup cooked (and cooled corn)
1 cup chopped fresh parsley
1 medium red pepper, chopped fine
1 medium green pepper, chopped fine
26 | P a g e
Baked Stuffed Potatoes
 Baked Stuffed Potatoes

.
4 large potatoes
1/2 cup nut milk
1 small bunch of steamed and chopped broccoli

1 diced steamed zucchini
1 tbsp chopped parsley
2 tbsp chopped green onions
2 tsp vegetable seasoning
1 tsp garlic powder
Bake potatoes at 400ºF for one hour or until tender.
Cut a thin slice from top of each potato lengthwise. Gently
scoop out insides without breaking shells.
Mash the insides with nut milk. Mix other ingredients and add to mashed mix. Spoon this mixture
back into the potato shells. Bake for fifteen minutes at 350ºF.
Eggless Potato Salad
Potato Dishes
 Eggless Potato Salad
.
4 cups cooked, diced potatoes

½ cup finely diced celery
½ cup chopped green onions
¼ cup radishes
¾ cup mayonnaise (homemade or commercial such as Nayonaise or Vegenaise, with 1 added
teaspoon of onion powder, ½ teaspoon salt and 1 tablespoon pure maple syrup).
In a medium bow, mix together potatoes, celery, onions and radishes. Add enough Nayonaise and
combine to evenly coat vegetables.
Carefully spoon potato salad into a bowl. Garnish with tomato wedges and sprinkle with paprika.
Chill and serve with your favourite picnic lunch.
Potato Cakes
 Potato Cakes
.
1 cup rice or nut milk

1/2 cup quick-cooking rolled oats
1 cup instant potato flakes

2 medium carrots, scraped and shredded
1 finely minced stalk celery
1 grated small onion
Vegetable seasoning or salt to taste
Bring rice milk to a boil in a medium saucepan. Remove from the heat and stir in the oats. Cover
and let stand for five minutes.
Stir in the remaining ingredients, mixing very well. Form into small patties using moistened hands.
Slowly brown the patties on both sides on a non-stick or oiled skillet.
27 | P a g e
Scalloped Potatoes
 Potato Dishes
 Scalloped Potatoes
.
1 quart thinly sliced, cooked potatoes

1/2 cup raw cashews
2 cups water
1 tsp salt
1 tsp onion powder
Sprinkle of paprika
Put potatoes in a baking dish. Mix all other ingredients and pour over potatoes.
Cover with foil and bake up to an hour at 375ºF. Remove foil, sprinkle with paprika, and return to
oven until brown.
Scalloped Potatos
 Recipes
 Potato Dishes
 Scalloped Potatos
.
5 cups peeled, sliced potatoes

1 large onion, thinly sliced
½ cup cashews
2 ½ cups water
1 ½ teaspoon salt
1 ½ tablespoon flour
Sweet basil (optional)
1. Cover potatoes with water in saucepan and
parboil for 5 minutes. Drain off water which
may be used for making milk in step 3.
2. Meanwhile, steam onions slightly in a small
pan with small amount of water.
3. Blend cashews in 1 cup of water until
smooth. Add remaining water plus salt and
flour and blend again.
4. In a casserole dish that has been prayed
with Pan, place layers of potatoes and onions.
Sprinkle layers with sweet basil, if desired or just sprinkle some on top of the casserole after the layers
have been completed. Pour cashew milk over all and bake at 400 for 30 minutes or until lightly browned
on top.
28 | P a g e
Meat substitutes
Walnut Rice Roast
 Walnut Rice Roast

.
Combine the following in a large bowl and mix well:

2 cups whole wheat bread crumbs
2 cups cooked brown rice (1/2 cup raw cooked in 1 cup water)
1 cup chopped walnuts
1 medium onion, chopped fine
2 stalks celery, chopped fine
1 tablespoon chopped parsley (fresh or dried)
½ teaspoon salt
Place the following into a blender and blend until smooth: 1 cup raw cashews
¼ cup Braggs (or to taste)
¾ cup water
Pour this mixture over the loaf mixture and mix thoroughly. Press mixture into an 8"x13" lightly
oiled baking pan. Bake at 350 for 50 minutes or until top turns to a golden crust.
Note: If your loaf mixture seems too sloppy, add a little more rice or bread crumbs; if it's too dry,
add a little more water.
Tofu Croquettes
Tofu Croquettes
1/3 cup minced onions

1 teaspoon olive oil
½ pound medium tofu drained, rinsed and blended smooth
1 ½ cups soft whole wheat bread crumbs
½ cup ground walnuts
1 tablespoon chicken style seasoning
1 tablespoon yeast flakes
½ teaspoon sage, or Italian seasoning
¼ teaspoon salt
1. Sauté onion in olive oil until soft. Place in a medium bowl.
2. Add all remaining ingredients to sautéed onion and combine
well.
3. Place mixture in refrigerator and allow to chill for 1 hour, or you may make into croquettes
immediately.
4. Use a ¼ cup ice cream scoop to form batter into croquette balls.
5. Place croquettes on an oiled baking dish. Bake at 350 for 20 to 30 minutes, or until brown
6. Before serving, cover the baked croquettes with your favourite gravy and bake at 350 foir
another 20-30 minutes, or serve with gravy on the side.
7. Make 8-10 medium-sized croquettes.
Tofu croquettes freeze well. Prepare ahead and then thaw only the amount you need for your
meal.
29 | P a g e
Tofu Cottage Cheese
Tofu Cottage Cheese
Season mashed tofu with salt, herbs, chives, garlic, and lemon juice to taste
for a delicious cottage cheese subst
Spinach-Tofu Balls
Summary: Preparation time: 15 minutes.
Baking time: 35 minutes.
 Spinach-Tofu Balls
.
10 oz. frozen chopped spinach

1/4 cup gluten flour
1/8 tsp thyme
1/2 cup soft bread crumbs
1/2 tsp onion powder
1/2 cup dried onion flakes
1/2 cup chopped pecans (optional)
1 cup mashed tofu
Thaw spinach. Strain and save water in case more moisture is
needed in mix. Combine seasonings, bread crumbs, and gluten
flour. Add spinach and finely mashed tofu and mix with hands. If
mix is too dry, add a bit of the spinach juice. Form into balls about the size of pecans. Place on a
non-stick cookie sheet and bake for thirty-five minutes at 350ºF until lightly browned.
Potato Balls
 Potato Balls
.
1 cup grated potatoes

1 cup grated onion
2 tsp soy flour
1/2 tsp sage
1/2 tsp marjoram
1 cup whole wheat bread crumbs
1 cup ground walnuts
1/2 tsp salt
Mix all ingredients well and form into balls. Place in baking dish,
cover with any gravy, and bake at 350ºF for half an hour.
30 | P a g e
Lentil Patties
Summary: Baking time: 30 minutes.
 Lentil Patties
1 cup chopped onion

1 cup chopped champignon mushrooms
1/2 cup cooked lentils

1/2 cup cooked white beans
1 3/4 cups cooked brown rice
1 cup finely grated carrots
1 cup bread crumbs
1/4 tbsp marjoram
1/4 tbsp oregano
1/4 tbsp basil
1-2 tsp salt
1/4 tbsp Hungarian paprika
1 tbsp McKay’s chicken seasoning
Brown onions and mushrooms lightly. Pulse
lentils and beans in a blender. Mix all
ingredients together in bowl.
Form patties and lay on baking pan. Bake 30 minutes in oven at 300° F.
Serve with champignon sauce.
Garbanzo Burgers
 Recipes
 Meat Substitutes and Tofu
 Garbanzo Burgers
.
Blend in blender :
2 ½ cups cooked garbanzos
1 cup water
Add:
1 diced onion
1 cup pecan meal (crushed pecans)
2 cups quick oats
2 tablespoons nutritional yeast flakes
2 teaspoons sage or 2 teaspoons sweet basil (as
per your preference) ½ teaspoon salt
3 tablespoon Braggs
Mix well and let sit in the fridge for about ½
hour. Then form into patties. Brown and cook on
a non-stick skillet for about 15 minutes on each
side. Note: If mixture seems a bit too thin, you
can add a shredded wheat biscuit, crumbled.
Serve with gravy or as hamburger buns- also
tastes great with the following Tomato Sauce
31 | P a g e
Cashew Rice Loaf
Meat Substitutes and Tofu
 Cashew Rice Loaf
.
2 cups cooked brown rice

4 slices whole wheat bread (blended into crumbs in a blender)
2 tablespoons dried parsley
1 teaspoon sage
1 teaspoon salt
2 small onions, chopped and sautéed
1 ½ cups raw cashews blended with 2/3 cup nut or soy milk (or
water)
2 tablespoons Braggs (or soy sauce)
Mix all ingredients well and place in an oiled baking dish or in a
Bundt pan. Bake uncovered at 350 for 50 minutes. Serve with
cranberry sauce.
Betty`s Gluten Burgers
 Betty`s Gluten Burgers

.
1 cup instant gluten flour

1 cup quick oats
¼ cup nutritional yeast flakes
¼ cup soy flour
¼ cup wheat germ
1 teaspoon sage
1 teaspoon thyme
1 onion, chopped very fine
1-2 cloves garlic, chopped very fine
1 ½ cup hot water
3-4 tablespoon Bragg's
Combine dry ingredients. Mix water, Braggs,
onions and garlic. Add DRY ingredients to liquid
ingredients. Mix well. Let stand a few minutes.
Form into patties, brown on both sides.
Bake in the following broth: 2 ½ cups water
1/3 cup Braggs
1 tablespoon nutritional yeas flakes
Pour this broth over patties. Cover with lid and bake at 350 for 1 hour.
32 | P a g e
350c Recipes
Baked Tofu
 Baked Tofu
Tofu blocks
Soy sauce
Seasoned crumbs
Cut tofu blocks into strips about a quarter of an inch thick. Soak tofu in soy
sauce for several hours, turning regularly. Roll blocks in bread crumbs and
bake at 350ºF on a baking sheet until crumbs are light brown.
Granola
Summary: Baking time: 1 hour.
 Granola
.
8 cups rolled oats

1 cup sunflower seeds
1 cup coconut
1 cup chopped nuts
2 chopped bananas
1 1/2 cup chopped dates
1 1/2 tsp salt
1/2 cup hot water
Mix the first four ingredients in one bowl, and the last four
ingredients in another bowl. Stir the two mixtures together.
Spread onto cookie sheets and bake at 130°C (250°F) for one
hour, stirring after half an hour. Serve with soy milk, raisins, bananas, or soy milkshakes.
Lasagna
 Lasagna
.
500 g cooked spinach ribbon noodles

4–5 cups tomato sauce
1 cup cooked lentils (optional)
1 liter thin, uncooked pimento cream sauce
1 cup pitted, chopped olives
Italian herbs
Paprika
Spread one cup of tomato sauce, 1/4 cup of lentils, and some of
the olives and Italian herbs over bottom of an oven dish. Follow
with a layer of noodles. Pour 1/4 of the pimento cream sauce
over the noodles.
Repeat the layers three more times, reserving some of the
tomato sauce for the top. Top off with the rest of the cream and sprinkle with paprika. Bake at 200
ºC (400 ºF) until cream has set and is golden brown (about 30 minutes).
33 | P a g e
Millet Spread
 Millet Spread
.
1 cup dehusked millet

1/2 tsp salt
1/4 tsp turmeric
4 cups water
2/3 cups water

2/3 cups shredded coconut (optional)
Blend the millet, salt, turmeric, and four cups of water together until smooth. Bring millet mixture and
coconut mixture to a light boil on medium heat. As soon as it is lightly bubbling, stir, and reduce heat.
Cover except to stir every 15 minutes, cooking on low heat until water is evaporated and millet is soft.
Mock Leberwurst
 Mock Leberwurst
.
1 cup cooked lentils

2 tsp marjoram
1 large clove garlic
3/4 cup stiff, cold, cooked oat porridge
1/2 finely chopped onion
Chop lentils, garlic, and marjoram in a food processor until smooth. Add oats
and onion. Blend briefly until mixed.
Muesli
 Muesli
.
1 kg (14 cups) rolled oats
1/2 cup pumpkin seeds

1 cup shredded coconut
1/2 cup sesame seeds
1 cup chopped nuts
1 cup seedless raisins
1 cup chopped soft dried fruit
Toast the rolled oats under the grill, stirring frequently and
watching closely. When lightly browned, spread the pumpkin
seeds, sesame seeds, and coconut over the top of oats, and toast
lightly. Mix with all remaining ingredients.
34 | P a g e
No-Bake Tofu Cheesecake
 No-Bake Tofu Cheesecake

.
1/4 cup shredded coconut, toasted lightly

1 1/4 tsp agar-agar powder
1 cup water
1 lb tofu
1/2 cup concentrated pineapple juice or crushed pineapple
1/3 cup honey
1 tsp salt
Grated rind of 1 lemon
Sprinkle a pie dish with shredded coconut. Soak agar-agar in a pot of water. Bring to boil and
simmer for one minute. Add tofu and heat gently to prevent rapid settling of mixture. Mix in all
ingredients until smooth and pour into pie dish.
Nut Mayonnaise
 Nut Mayonnaise
1/2 cup cashews or sunflower seeds

1 cup water
1/8 tsp garlic powder or fresh garlic
1/2 tsp salt
Juice of 1/2 lemon
Blend cashews in water until smooth and cook in saucepan until thick. Let cool.
Add lemon juice, salt, garlic, and onion powder.
Beans and Legumes

Summary: Beans and legumes are a delicious protein alternative to meats and dairy products.
 Recipes
 Beans and Legumes
Cooking Beans and Legumes
If you have a pressure cooker, most grains and legumes can be cooked in 20-25 minutes. It is
wise to cook chick peas and most beans (except mung beans) for half the time before adding the
vegetables to keep vegetables from disintegrating.
Practical hint: Soak large amounts of beans and chick peas and freeze them in plastic bags for
future use. This will enable you to make quick nutritious meals within as little as half an hour.
Soy: A Miracle Bean
Soy beans contain 34% protein—twice as much protein as beef, three times more than cheese or
eggs, and 12 times more than milk.
35 | P a g e
Bean Medley
 Bean Medley
.
½ cup dry kidney beans (or pinto beans, etc )

½ cup dry navy beans
¼ cup dry lima beans
½ teaspoon salt
1 tablespoon sweetening (molasses, dates, honey, pure maple
syrup)
1 small onion, chopped fine
1 clove garlic, minced
Cover beans with water and soak overnight. Drain the water,
rinse the beans and add all remaining ingredients. Cover all with
water. Bake in 250 oven for approximately 2 ½ hours, adding
more water if necessary.
Bean Stroganoff
 Bean Stroganoff
.
3 onions
3 tbsp soy sauce
2 cups soaked beans
Salt to taste
2 tsp paprika
5 diced carrots
Herbs and parsley
1 cup tomato puree
1/2 cup tomato paste
Water
2 tsp food yeast
Chop onions and brown in soy sauce. Add
beans, salt, and paprika, stirring often. Cover
with boiling water and cook in pressure
cooker on medium for ten minutes. Add
vegetables and more salt, herbs, tomato
paste, and tomato puree. Add water until
about 1 inch above the ingredients.
Pressure cook for a further ten to fifteen minutes. Cover cashew nuts or sunflower seeds with one
cup water and blend until very smooth. If necessary, thicken the stew with corn flour and add the
cashew and the food yeast. Let simmer for one minute.
Without a pressure cooker, the beans can be precooked until almost done, then added to other
ingredients and baked in a casserole dish for an hour.
36 | P a g e
Boston Baked Beans
Beans and Legumes

 Boston Baked Beans
.
3 cups dry navy beans

3 tablespoons molasses
3 tablespoons maple syrup or honey
2 teaspoons salt
4 cups tomato juice or blended canned tomatoes <.br> ½ cup tomato paste
½ cup unbleached white flour
1 tablespoon lemon juice
½ teaspoon celery salt
½ teaspoon garlic powder or 1 clove fresh garlic
1 large onion, sliced.
1. Soak dry beans over night in cups of water. Drain and rinse with cold water.
2. Place beans in a large saucepan. Add 6 cups water, cover and cook 2 ½ to 3 hours or until beans are
soft. Drain and set aside.
3. Saute onion and garlic with a little olive oil (or water) in the bottom of a 2 quart saucepan.
4. Add 3 cups of the tomato juice and bring to a boil.
5. Pour remaining 1 cup tomato juice and flour into blender and blend until smooth. Add blended juice to
saucepan.
6. Reduce heat to low and add all remaining ingredients. Simmer for 10 minutes.
7. Place drained cooked beans in a large lightly oiled casserole dish. Pour tomato sauce over beans, stir
and cover. Bake slowly at 350 for 1 ½ hours.
Brown Rice Methods

 Brown Rice Methods
Brown rice should be rinsed prior to cooking. Rinse in cold water and drain well.
Pot Method
Add the following to a medium-sized saucepan:

1 cup brown rice (uncooked & rinsed)
¼- ½ teaspoon salt (optional)
Cover pot. Put on medium heat till water comes to a slow boil.
Turn heat down to lowest possible temperature that allows
mixture to simmer.
Cook until all the water is absorbed (about 45 minutes)
Do not stir as rice may become gummy.
Fluff with a fork when removing from pot.
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Oven Method
Place the following in a 1 quart casserole dish:

2 cups boiling water
¼- ½ teaspoon salt
Bake, covered, at 350 for 1 ¼ hours or 300 for 3 hours.
Baked Brown Rice

2 ½ cups boiling water
½ teaspoon salt (optional)
After rinsing, toast rice in a skillet over medium heat. Stir often until rice is light golden brown.
Transfer rice to a 1 quart casserole dish. Boil water. Add water and salt to rice in casserole dish.
Stir. Baked covered at 350 for 75 minutes. Yield 3 cups.
Garbanzo-a-la-King
 Garbanzo-a-la-King
2 cups soaked chick peas

Pinch of salt
3 large chopped onions
2 tbsp soy sauce
1 can asparagus
2 cups cashews or sunflower seeds
3 cups water
1 tbsp food yeast
Pinch of thyme
1/4 tsp oregano
Juice of 1/2 lemon
Cover chick peas with water, add salt, and pressure cook for
twenty minutes. Keep the juice. Brown the chopped onions in the soy sauce and add to the chick
peas and their juice in the pot. Add the juice of the asparagus and cook gently.
Meanwhile, blend the cashews, food yeast, herbs, and water until very smooth and add to the
chick peas. Cook until thick. Add asparagus pieces and lemon juice. If too thin, thicken before
adding lemon juice, if too thick, add water. Serve over brown rice.
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Bagels
Summary: Preparation time: 1 hour.

 Bagels
2 tbsp yeast
3 cups whole wheat flour
1 cup water
1/2 cup tomato juice
3 tbsp honey
1 tbsp salt
1 chopped onion
1 tbsp chives or parsley
4 liters water
1 tbsp honey
Beat yeast, flour, water, tomato juice, honey, and salt for three
minutes at high speed. Add onions and chives and knead for three minutes.
Let rise for fifteen minutes, then cut into a dozen portions and shape into smooth balls. Punch a
hole into middle with finger. Cover and let rise for twenty minutes.
Gently drop bagels into simmering water with honey and cook for seven minutes, turning once.
Drain and place on cookie sheet. Bake at 375ºF for thirty-five minutes.
Bread
Summary: Today's white bread lacks all the nutrients bread should contain. Whole-grain, healthy
breads are the better way to go.
 Bread
Bread has always formed an important part of the human diet. However, with today’s refining of
flours and harmful chemical additions to most breads, bread has lost its original meaning and
healthful qualities. With a little practice, you can provide highly nutritious bread for your family.
Instead of a cooked meal, set your table with
home-baked bread, nut butter, avocado, sprouts,
home-made jam, honey, healthy peanut butter, a
bean or lentil spread for protein, and a large bowl
of fresh fruit. If the bread is baked with stone-
ground flours, you can rest assured that your
family is getting a meal that will supply natural
fibers and nutrients in balanced proportions.
When making bread, remember that all flours do
not absorb the same amount of water. A fine flour
will absorb more moisture than a coarse flour. If
you decide to add some rye flour, rice, millet, or
soy flour, this may affect the moisture balance, and
you may have to adjust the amount of water.
Always add a little less water than the recipes
requires, because you can always add more.
Bread baked from stone-ground flour can still be perfectly edible after three days. To save time,
bake a number of loaves simultaneously, storing some in the refrigerator and freezer for later use.
39 | P a g e
There is a tendency in health food circles to bake bread that contains virtually everything that is
required for a balanced meal. Loaves will thus contain numerous grains, legume flours, and other
ingredients that will make them ”health loaves.”
Remember, however, that each addition to wheat flour will affect the quality of the loaf, and some
”health loaves” can become so dense and heavy as to be a positive health hazard. If a varied diet
is followed, there is no need to bake fully balanced meals into one bread, as the other nutrients
will be supplied by the other foods you eat.
Campfire Bread
 Campfire Bread
Make a fire with hard wood that will yield lasting coals. While waiting
for the coals, make up a batch of Perfect Whole Wheat Bread dough.
Let rise next to the fire.
Just before the fire is ready, place the dough in a well-sprayed or
oiled flat-based cast-iron camping pot, the top rim diameter being
about a foot. Let rise by the fire with the lid on until double in size.
Place pot on a tripod six inches above the coals and place one layer of
coals on top of lid for heat from the top and the bottom. Bake bread
for fifty minutes, checking and replacing coals when too cold.
Easy No-Knead Raisin Bread

 Easy No-Knead Raisin Bread

1 cup warm water
2 tbsp yeast
4 cups hot water
1/2 cup dates
2 cups oatmeal
1/2 cup sesame seeds
1/2 cup walnuts, sunflower seeds, or other nut
1 cup raisins
2 tbsp salt
Mix yeast in one cup of water and let stand. Blend dates in four
cups of hot water. Mix dates with flour, oatmeal, sesame seeds,
walnuts, raisins, and salt. Add yeast water and mix gently.
Spoon soft dough into baking pans and let rise to top of pans. Bake at 400ºF for ten minutes, then
at 350ºF for half an hour.
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June's Cornbread
 June's Cornbread
.
1 ½ cups corn meal

2 ½ cups tofu milk (water works okay too)
2 cups whole wheat pastry flour
1 teaspoon salt
2 teaspoons baking powder
¼ cup honey
¼ cup ground flax seeds (optional)
1. Preheat oven to 375.
2. Mix milk and cornmeal together in a large bowl. Let stand 5
minutes
3. Add remaining ingredients and mix well.
4. Pour mixture into a 9 x 12 pan that has been lightly spread
with oil.
5. Bake for 45 minutes or until inserted toothpick comes out clean
Pita Bread
 Pita Bread
.
Make up a pound of Perfect Whole Wheat Bread dough.

Divide into equal sections and roll little balls about the size of golf balls. Flatten,
keeping hands well-floured.
Let rise for fifteen minutes. Bake at 460ºF until pitas puff up.
Quick Pizzas
Summary: Preparation time: 1 hour.
 Quick Pizzas
.
Whole wheat pita

Tomato Sauce
Toppings of your choice:
Green or red pepper, chopped
Red/Green onions, chopped
Fresh Garlic, minced
Olives, sliced
Pineapple chunks
Mushrooms
Italian seasoning
Melty Cheese Sauce
Spread tomato sauce on a pita. Sprinkle on toppings of your
choice. Drizzle some Melty Cheese Sauce on top. Sprinkle Italian Seasoning on the last topping.
Back at 375 Fahrenheit about 10 minutes.
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Tofu Bruschetta
 Tofu Bruschetta
1 loaf French (or other long loaf) whole wheat bread cut in half
lengthwise
3 tomatoes, finely diced
6 cloves garlic, minced
8 ounces firm tofu, crumbled
½ teaspoon salt
¼ - ½ cup olive oil
Green onions if desired
Mix filling and spoon onto bread. Place on baking sheet and bake
350 till toasty, broil till top browns slightly.
Yellow Cornmeal Pizza Crust
 Yellow Cornmeal Pizza Crust
1/2 cup nut or seed butter

2 cups finely ground yellow corn flour
1 cup whole wheat flour
1 tsp salt
2 tbsp food yeast (optional)
2 tbsp gluten flour
1 tbsp active yeast
1 tbsp honey
1 1/3 cups warm water
Work nut or seed butter into well-mixed dry ingredients. Blend water, honey, active yeast, and
gluten flour. Add to dry ingredients and knead well. Let rise for about forty minutes. Make two
equal balls, roll into flat circles and place on sprayed pizza plates. Let rise for twenty minutes and
bake at 400ºF for eight minutes.
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Breakfast
Baked Maple Nut Kasha
Summary: Yield: 8 cups
 Baked Maple Nut Kasha
4 cups soymilk or as desired

1 cup dried cranberries or dried fruit of choice
1 cup roasted buckwheat
1 cup walnuts, chopped
3 tablespoons maple syrup or honey
½ teaspoon salt
Preheat oven to 350 degrees Fahrenheit. In a large saucepan
over medium heat, heat milk to almost boiling. Carefully pour into
a 2 quart casserole. Add syrup or honey; stir until dissolved. Add
the buckwheat, dried fruit and walnuts, and stir to combine. Bake
uncovered until the surface is bubbling and beginning to brown
and almost all the liquid is absorbed, about 40 minutes. Set aside
to cool slightly; the porridge will absorb the rest of the liquid as it cools. Serve warm with extra
syrup and warm milk. Makes 8- 1 cup servings.
Baked Oatmeal

 Baked Oatmeal
Mix in casserole:
2 ½ cups large oat flakes
1 cup raisins
½ cup unsweetened, desiccated coconut
2 apples, sliced
2 bananas, sliced
6-8 dates, chopped (optional)
Bring to boil and mix with above
4 ½ cups water
½ teaspoon salt (or to taste)
1 teaspoon vanilla
Bake at 350 F. for 1 hour. Serve with favourite milk
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Bran Muffins
 Bran Muffins
1 ½ cups commercial All-Bran cereal

1 ¼ cups tofu or soy milk
¼ cup turbinado sugar or 1/3 cup dates (chopped and softened
on stove in small amount of water)
1 tablespoon Egg Replacer or other commercial egg replacement
½ cup raisins
1/3 cup chopped walnuts
¼ cup molasses
1 ¼ cups unbleached white flour or whole wheat pastry flour
¼ teaspoon salt
1. Preheat oven to 375
2. In a large bowl combine bran cereal and milk.
Let stand for 5 minutes.
3. Add remaining ingredients and mix gently.
4. Spoon mixture into muffin tins that have been well sprayed with vegetable oil.
Bake for 25 minutes
Yields 12 muffins
Breakfast Cereal
 Breakfast Cereal
Ingredients: Coarse Rye Meal, Cracked Wheat, Scotch Oatmeal, Pearl Barley, Millet, Soy Grits, Flax
Seed.
Methods of Cooking
Stove Top
3 cups of water
½ teaspoon salt (optional)
1 ½ cups 7 Grain Cereal
In a medium saucepan, bring the water to a boil. Add the salt and
slowly stir in the 7 Grain Cereal. Simmer 15 minutes
Crock Pot (Large Amount)
5 ½ cups cold water
¾ teaspoon salt (optional)
2 cups 7 Grain Cereal
Put cold water, salt and 7 Grain Cereal into crock pot. Set on low
and cook overnight. If the cereal is too thick, stir in some additional water.
44 | P a g e
Corn Butter

 Corn Butter
Blend, very fine (in blender) the following:

½ cup water
½ cup coconut
Add and blend:
1 cup cooked corn meal (not too thick, use approx 1 cup water and ¼ up
cornmeal)
Blend well and store in refrigerator.
Delicious Creamy Muesli
 Creamy Muesli
2 1/2 cups rolled oats

3 cups rich soy milk or nut milk
1/2 tsp vanilla
juice of 1 small lemon, or to taste
1/2 tsp salt
3/4 cup raisins
1/2 cup shredded coconut
Toast the rolled oats under the grill, stirring frequently and
watching closely. When lightly browned, blend the soy milk,
vanilla, salt, and lemon juice. Mix well with oats, coconut, and
raisins and place in airtight container and refrigerate overnight.
Serve with honey, diced fresh fruit, or pecans.
Delicious Millet
 Delicious Millet
.
Place in medium-sized cooking pot:

1 cup millet
4 cups water
1 teaspoon salt
Cook about 50 minutes on low heat (or cook over-night on low in
slow cooker/ crock-pot)
Add to millet mixture:
½ cup unsweetened coconut
¾ cup cooking dates
Cook all ingredients for about 10 minutes to allow dates to soften
slightly.
Chop:
½ cup toasted almonds
Garnish each serving of millet with a few almonds. Serve with freshly chopped fresh fruit, or canned
pineapple chunks and your choice of milk.
45 | P a g e
Low-fat version: Do not add coconut or nuts. The freshly chopped fresh fruit should include high fibre
fruits like apples and pears to keep you feeling full longer and to increase the digestive effort, which
burns more calories.
Vegetarian Enchilada Scrambler

Author: Benton Sisters

 Enchilada Scrambler
Scrambler
1 cup raw cashews

3 ½ tbsp chicken seasoning
1 tsp onion powder
½ tsp lemon juice
3 cup water
2 tubs frozen tofu, thawed and pressed to drain

1 tbsp food yeast flakes
2 tbsp flour
½ cup red and green bell peppers, diced
Mix a cup of cashews with a cup and a half of water in the
blender. Add chicken seasoning, onion powder, and lemon juice
and blend until smooth. Add more water if needed. Set aside.
Into skillet, mash or dice tofu. Add the rest of the water, yeast flakes, and flour. Pour blender
mixture into skillet and cook with tofu until thick. When scrambler is through cooking, add bell
peppers.
Warm flour tortillas in microwave or steam them in a double boiler. Fill them with scrambler and
place in a baking dish folded seam side up. Pouring the enchilada sauce over them will help keep
the folded seam closed.
Enchilada Sauce
3 cup spaghetti or tomato sauce

1 tsp salt
1 tsp garlic powder
1 tsp onion powder
½ Tbsp paprika
¼-½ tsp cayenne
2 tsp molasses
Mix together all ingredients. Pour sauce in two-inch strips over enchiladas; cover and bake in oven
for about fiteen minutes at 350°. Sprinkle with Benton Sisters' white jack cheese.
Recipe courtesy of the Benton Sisters.
46 | P a g e
Granola (banana-date)

 Granola (banana-date)
** Adapt from the Weimar Institutes' Newstart Cookbook

1 cup pitted dates
½ cup water
Simmer dates in the water about 10-15 minutes on stove. When
slightly cooled, blend in blender.
2 ripe bananas
¼ cup water
1 teaspoon vanilla
Add bananas, water, and vanilla to date mixture in the blender.
Blend until smooth.
9 cups Old Fashioned (slow-cooking) Rolled oats
½ cup flax seeds
1 cup chopped walnuts
1 cup unsweetened, shredded coconut
1 cup pumpkin seeds
Mix dry mixture. Pour mixture from blender over dry ingredients. Mix thoroughly. Spread into deep
baking pans. Bake at 225 Fahrenheit for several hours. Turn oven off and leave in pans overnight
in oven to completely dry. Flavour is best when very crunchy.
Maple Millet

 Maple Millet
8 cups water
2 cups rinsed millet
1 teaspoon salt
1 cup chopped dates
½ cup raisins (or any other dried fruit)
2 tablespoons pure maple syrup
1 teaspoon vanilla
1 teaspoon cinnamon (optional)
1.) Crock pot method: Combine all ingredients together into crock
pot and cook all night.
Stove-top method: Bring water to boil, add millet and other
ingredients. Add flavouring towards the end of cooking time.
(cook for approximately 1 hour and stir often.)
47 | P a g e
Oat Waffles

 Oat Waffles
3 cups rolled oats

½ cup walnuts
4 cups water
1 cup cornmeal
1 scant teaspoon salt
3 tablespoons apple juice concentrate (or fruit juice)
Blend all ingredients well in blender. Preheat waffle iron. When
hot, sprinkle grill with sesame seeds. Pour in batter and sprinkle
with more seeds. Bake 10 minutes.
The sesame seeds add a nice crunch as well as help the waffles
release from the iron. The apple juice will help them brown.
serve with cooked, thickened fruit or fresh fruit.
Pear Milk/ Pear Cream
 Pear Milk/ Pear Cream
1/3 to ½ cup almonds or cashews

1 cup water or pear juice
¼ teaspoon vanilla
1/8 teaspoon salt
1 tablespoon honey (optional)
4 cups canned unsweetened pears (drained)
Blend all ingredients except pears until creamy. Add canned pears and juice,
depending on how thick you want to make it, to make a quart of milk.
Poppy Seed Banana Muffins
 Poppy Seed Banana Muffins
½ cup soy or other milk

1 cup mashed bananas
2 teaspoons lemon juice
1 ¼ cups whole wheat flour
1/3 cup poppy seeds
1 cup natural bran
¼ cup vegetable oil
½ cup wheat germ
¼ cup honey
1 teaspoon baking soda
3 teaspoons egg replacer
1 teaspoon baking powder
½ teaspoon salt
48 | P a g e
Preheat oven to 350 degrees. Combine milk, lemon juice, and poppy seeds; set aside. Beat
together the vegetable oil and honey. Stir in mashed bananas; combine with poppy seed mixture.
Combine dry ingredients together in a large bowl. Make a well in the center and pour in the liquid
mixture.
Stir until ingredients are just blended. Spoon into prepared muffin pan
Bake 25-30 minutes. Yield: 12 muffins.
Rice Pudding

 Rice Pudding
4 cups cooked rice or cooked millet

1 cup raisins or chopped fruit
Grated Orange Rind
Slivered almonds or pecans
½ cup cashews
2 cups water
½ cups dates
1/8 teaspoon salt
1 teaspoon vanilla
2 teaspoon maple flavouring
Mix first four ingredients together. Blend the remaining
ingredients and stir into cereal mixture. Bake at 350 for 40
minutes until set.
Scrambled Tofu
 Recipes
 Breakfast
 Scrambled Tofu
1 package (454 grams) of Sunrise Medium Firm Tofu

½ cup chopped green onions
½ cup chopped red pepper
2 teaspoons Bragg's liquid amino
1 teaspoon parsley flakes
¼ teaspoon onion powder
¼ teaspoon turmeric
½ cup sliced mushrooms (optional)
¼ cup slivered almonds (optional)
1 ½ teaspoons all-purpose seasoning (recipe below) or ½
teaspoon salt (or to taste)
Drain tofu thoroughly in a colander. Mash in a bowl and mix in remaining ingredients. Simmer in a
non-stick skillet for about 20 minutes, stirring occasionally, until all liquid has evaporated. Best if
mixed several hours before cooking, to let flavours blend. Serve with toast.
49 | P a g e
Strawberry, Raspberry or Blueberry Jam
 Recipes
 Breakfast
 Strawberry, Raspberry or Blueberry Jam
Raspberry:
2 cup dried pineapple (small pieces)
3 to 4 cups frozen unsweetened raspberries
Strawberry or blueberry: 1 ½ cup dried pineapple (small pieces)
4 cups frozen unsweetened strawberries
Method: Set the frozen berries on top of the dried pineapple and
let thaw (overnight if possible). Then blend in blender and store
in fridge. Will keep for approximately 1 week.
Note: The amount of sweetness (dried pineapple) can be adjusted
to your taste.
Strawberry-Tofu "Yogurt"
 Strawberry-Tofu "Yogurt"
1/3 cup raw cashews

1 cup frozen unsweetened strawberries, thawed and drained
½ cup strawberry juice (drained from the strawberries)
½ teaspoon salt
5 tablespoons honey
1 12-ounce package firm tofu
1 teaspoon vanilla
Blend all ingredients in a blender. Chill and serve with fresh chopped
fruit of your choice.
Sunflower Waffles

 Sunflower Waffles
2 1/2 cup water

2 1/4 cup rolled oats
1/4 cup sunflower seeds
1 tsp ground sesame seeds
1 tsp salt
1 tsp vanilla
5 chopped dates
Stir all ingredients together. Bake in hot waffle iron for approximately eight to ten minutes or until
waffle does not stick and is nicely browned.
50 | P a g e
Two Easy Pancake Recipes
Summary: Easy soy pancake and rice pancake recipes.
 Recipes
 Breakfast
 Two Easy Pancake Recipes
Soy Pancake Ingredients
1/2 cup cashews

3/4 cup white bread flour
1/4 cup soy flour
1/2 tsp salt
2 cups water
Rice Pancake Ingredients
2 cups water
3/4 cups cashews
1 cup rice flour
1 tbsp honey
Pinch of salt
Instructions
Blend all ingredients together till very smooth. Ladle in half-cup portions onto hot griddle. Flip
when bottom is golden brown.
Wheat Berries

 Wheat Berries
2 cups wheat berries

½ teaspoon salt
¼ cup poppy seed (optional) – can be soaked in ¼ cup hot water
for 30 minutes and then blended in a blender.
¼ cup honey (or other sweetener such as blended dates to taste)
1. Rinse wheat berries and put in a pot. Cover with water (1 inch
over berries) and soak overnight.
2. Cook on stove (in same water) for approximately 2 ½ to 3
hours on medium heat until some kernels have spite open. (may
cook longer if you prefer.)
3. Soak poppy seed in about ¼ cup hot water for 1 hour (during
cooking time of wheat.)
4. Add poppy seed and sweetening to wheat and simmer for approximately 20 more minutes.
5. Serve with silk cream or milk as desired.
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Whole Grain Cereal
Author: Connie Kiefiuk
Publish date: Jun 3, 2009
 Whole Grain Cereal
1 cup rinsed grain (combination of wheat, oats, millet, rye, barley, etc)
3 ½ cups water
¼ tsp salt to taste
Place all ingredients in a crock pot in the evening and plug in. Cook on low and
cereal will be ready to eat at breakfast!
Yummy Orange Granola
 Yummy Orange Granola
4 large oranges
Grated peel of 1 orange
2 ½ cups dates (cooking dates, not honey-dipped)
¼ cup vanilla
½ cup water (only if necessary for blending)
Peel and chop oranges. Blend till thick liquid consistency. Put
dates and the blended oranges into saucepan. Simmer till dates
soften (about 15 minutes). When slightly cooled, add vanilla and
blend entire mixture. If mixture is too thick to blend, add a little
water. Then in a large bowl, mix the following dry ingredients.
10 cups slow-cooking (Old Fashioned) rolled oats
3 cups unsweetened coconut
½ cup flax seed
1 ½ cups chopped natural almonds (optional)
1 cup chopped walnuts (optional)
Mix all dry ingredients. Add date/orange mixture to dry ingredients and stir until evenly moistened.
Place in large pans and bake at 225 Fahrenheit for several hours (until golden). Stir mixture every
hour. When it cools, it should be crunchy. If it's not crunchy and you want the crunch, don't be
afraid to return the granola to the oven for a longer period. (If baked at 275 Fahrenheit, stir
mixture every half hour. Should be golden in a couple of hours)
Please note: Leave out nuts & seeds for low fat, therapeutic granolas.
52 | P a g e
Oat Waffles
 Oat Waffles
3 cups rolled oats

½ cup walnuts
4 cups water
1 cup cornmeal
1 scant teaspoon salt
3 tablespoons apple juice concentrate (or fruit juice)
Blend all ingredients well in blender. Preheat waffle iron. When
hot, sprinkle grill with sesame seeds. Pour in batter and sprinkle
with more seeds. Bake 10 minutes.
The sesame seeds add a nice crunch as well as help the waffles
release from the iron. The apple juice will help them brown.
serve with cooked, thickened fruit or fresh fruit.
Creams and sauces

Basic Cream Sauce
 Basic Cream Sauce
1 cup raw cashews or blanched almonds

3 cups water
2 tablespoons unbleached white flour
1 teaspoon salt
1 tablespoon chicken style seasoning (optional)
½ teaspoon onion powder (optional)
½ teaspoon celery salt (optional)
1. Place cashews or almonds into a blender. Add
1 cup of water and blend until very smooth and
creamy.
2. Add all remaining ingredients except water
and continue blending.
3. In a saucepan, bring 2 cups of water to a boil.
4. Add blended mixture to boiling water and stir
constantly while bringing to a second boil.
Remove from heat.
Serve hot over vegetables or use as a sauce for
creamed noodles or creamed soups, etc. If you want to make a plain white sauce, just omit the
seasonings.
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Brown Gravy
Summary: Preparation time: 15 minutes
 Brown Gravy
2 cups water
1/3 cup whole-wheat or barley flour
1 onion
3 tbsp soy sauce
1 tsp food yeast
Brown flour gently in saucepan. Blend all ingredients together and cook over low
heat for five to ten minutes. Salt to taste.
Cashew Mayonnaise
 Cashew Mayonnaise
.
1 ½ cups water
2/3 cups cashews
2 tablespoons lemon juice
½ teaspoon salt
1 teaspoon garlic powder
Blend all ingredients in blender until very smooth. Cook until thick. Pour into
container and store in fridge.
Champignon Sauce

 Champignon Sauce
1/4 cup cashews

2 tbsp flour
2 cups vegetable broth
2 cups champignon mushrooms thinly sliced
1 onion diced
1 tsp onion powder
Pinch of ground coriander
1 tbsp lemon juice
Blend cashews, flour, and vegetable broth.

Brown onion and mushrooms lightly in medium
pot and add blended mixture. Add spices to
taste. Bring to a gentle boil stirring often until
thick.
Great with brown rice or potatoes. Serve over steamed vegetables or lentil patties.
54 | P a g e
Chicken Gravy
 Chicken Gravy
2 cups water
½ cup raw cashews
1 tablespoon unbleached white flour
2 teaspoons onion powder
¼ teaspoon celery seed powder (optional)
1 teaspoon dill (optional)
Salt to taste
1. Place all ingredients in blender and blend until smooth and
creamy.
2. Pour blended mixture into small saucepan. Stir constantly over
medium heat until thickened.
3. Serve hot over your favourite entrees.
Grandma's Favorite Gravy
 Grandma's Favorite Gravy
Chop & Saute:

1 onion (in 1-2 tablespoon water)
Blend:
¾ cup cooked garbanzo*
1 cup water
Add to blender:
1 cup water
¼ cup Bragg Liquid Aminos
¼ cup whole wheat flour
¼ teaspoon salt
1/8 teaspoon ground celery seed
Sautéed onion from step one
Blend until smooth. Place entire mixture in a saucepan and bring to a slow boil. Stirring with a wire
whisk. Reduce heat and simmer for 15-20 minutes, stirring periodically, until thickened.
Note: If using canned garbanzos, you may not need as much salt or Bragg's
55 | P a g e
Melty Cheese Sauce
 Melty Cheese Sauce

.
2 cups water
½ small sweet red pepper or 1 jar (2 ounces) pimentos
1 ½ teaspoon salt
3 tablespoons cornstarch
1 cup raw cashews
1 ½ tablespoons lemon juice
Place all ingredients in blender and blend until smooth and creamy. Pour mixture into heavy
saucepan and cook over medium heat 5-6 minutes, stirring constantly until thick. Serve over
favourite steamed vegetables (ex. Broccoli, potatoes, cauliflower) or as a spread on toast, or a
sauce for whole wheat pasta.
Quick Tomato Sauce
 Quick Tomato Sauce
1 cup of tomato puree

10 pitted dates, softened in boiling water
1 tsp salt
Pinch of paprika
Pinch of basil
Pinch of oregano
Blend all ingredients together until smooth.
Ruth's Dream Cream

 Ruth's Dream Cream
1 cup cashews
2 heaping tbsp honey (to taste)
2 tbsp lemon juice
1 tsp grated lemon or dash of vanilla
2 cups boiling water
Blend ingredients until creamy, adding water as mix thickens.
56 | P a g e
Sesamsan Cheese
 Sesamsan Cheese
2 cups sesame seeds, lightly toasted in oven or frying pan

1 tbsp onion flakes
2 tbsp food yeast
1 tsp salt
Pinch of garlic powder
Blend all ingredients in blender until fine but not powdery. Use as substitute for
Parmesan cheese.
Simple Sour Cream

 Simple Sour Cream
2 cups sunflower seeds

3 cups water
1 large clove garlic
juice of 1 large lemon
1 tsp salt
Blend ingredients until cream is white and smooth.
Sunny Sour Cream

 Sunny Sour Cream
3/4 cup sunflower seeds

2-3 tbsp lemon juice
3/4 cup water
1/2 tsp salt
1 tsp onion powder
Blend all the ingredients. Adjust water and seasonings to taste and
consistency desired.
57 | P a g e
Sweet Nut Cream
 Sweet Nut Cream
1 cup almonds or macadamias

1 tbsp honey or a few dates
1 tsp natural vanilla
Pinch of salt
Water
Put ingredients in blender and add just enough water to cover the nuts. Blend
until smooth.
Tomato Sauce
 Tomato Sauce
.
½ cup chopped onions

½ cup chopped green pepper
2 cups tomatoes (called or fresh, chopped
1 ½ tablespoon sweetening
½ teaspoon salt
2 tablespoon cornstarch or arrowroot powder
Sauté the onion and green pepper in a little water, add the
tomatoes and the seasonings. Cook for a few minutes and sauce
is too thin, thicken with cornstarch (stirred in a little cold water).
Desert
Almond Clusters
 Almond Clusters
1 cup almonds (toasted at 275 for 30 minutes)

¾ cup carob chips
As soon as you take the almonds out of the oven, put them in a bowl and
cover with the carob chips (which will melt). Stir and drop onto cookie sheet
lined with wax paper. Put in fridge to cool and set.
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Apple Bread Pudding
 Apple Bread Pudding
4 cups sliced apples

½ cup raisins
2 tablespoons flour
1 teaspoon coriander
½ teaspoon salt
2 ½ to 3 slices whole wheat bread, cut in ½ " cubes
2 cups unsweetened apple juice
2 tablespoons cornstarch or arrowroot
1 tablespoon vanilla
Lay apples in a medium size baking dish. Mix next 4 ingredients
and sprinkle over apples. Place bread cubes in a bowl and pour 1
cup of apple juice over top, being sure that all bread is moistened. Arrange cubes over apple slices
and raisins. Mix remaining juice and ingredients in a small saucepan and cook until thick and clear,
stirring constantly. Pour over apples and bread cubes and bake in a preheated 350 degree oven for
50-60 minutes. Cover the last 15 minutes to avoid burning. Serve hot or cold. Serves 6.
Apple Fruit Cake

 Apple Fruit Cake
2 tablespoons olive oil

1/4 - 1/3 cup honey
1/2 cup warm water
3 large diced apples
3 mashed bananas
1/2 cup sultanas
1 cup chopped dates
1/4 cup nuts of choice
1 cup cornmeal or polenta
1/2 cup coconut
1 cup any wholemeal flour
Mix oil, honey, and warm water together in a bowl.
Combine all other ingredients in another bowl.
Add the oil mixture to the other mixture, and stir until combined. Grease and line two
bread tins and fill until three quarters full. Press down mixture firmly. Cook at 350ºF for
thirty-five minutes or until golden on top.
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Applesauce
 Applesauce
6 medium size apples

¼ cup water
½ cup raisins (optional)
Wash, core and chop apples (big pieces are fine. Put all ingredients in a
saucepan, cover and simmer till apples are soft. Cool, and then blend. Use in
Carob Pineapple Brownies or as a topping on toast.
Banana Ice Cream

 Banana Ice Cream
Freeze peeled (or unpeeled) bananas

To make ice cream with a Champion juicer, you can add the following
frozen fruit, according to preference, with the bananas:
-Strawberries
-Blueberries
-Raspberries
-Mangos
-Peaches
-Apricots
You may add or use any other favourite frozen fruit you have. Be
creative! Try making your own banana splits, adding carob fudge
sauce, strawberry sauce, coconut, chopped nuts, or any other
favourite toppings to the ice cream. If you don't have a Champion juicer, you can make ice cream in a
blender by adding a bit of water to the frozen fruit; it just wont be quite as creamy.
Basic Cookie Recipe
 Basic Cookie Recipe
1 cup raw cashews

2/3 cup water
½ cup turbinado sugar
2 teaspoons Egg Replacer or other commercial egg replacement
product
1 teaspoon vanilla
¾ teaspoon salt
1 ½ cups whole wheat pastry flour
2/3 cup raisins or carob chips
½ cup chopped walnuts
60 | P a g e
1. Place first seven ingredients into a blender and blend unto smooth.
2. Pour blended mixture into a large mixing bowl.
3. Stir in raisins or carob chips and walnuts. Drop by spoonfuls onto an oiled cookie sheet
4. Bake in a preheated 350 degree oven for about 20 minutes or until golden brown.
5. Remove from cookie sheet and allow to cool.
Basic Cookie Recipe Variations:
Oatmeal Cookies: Replace 1 cup flour with ½ cup of quick oats and ½ cup of flour
Cinnamon raisin cookies: Add 1 teaspoon of cinnamon (or another favourite spice) to the recipe).
Pineapple Cookies: Replace 2/3 cup of raisins with 2/3 cup of dried pineapple pieces (or dried
papaya or dried apricot).
Basic Pie Crust
 Basic Pie Crust

.

1 tsp salt
1/2 cup macadamia butter
1/2 cup water
1 tbsp honey/brown sugar (for sweet pies)
Mix dry ingredients well, then rub nut butter into flour mixture. Dissolve the honey in the water
and add to the flour mixture. Knead and form into two balls. Roll out both balls to make two pie
bases, or roll out one and grate the other for crumble for the top.
Basic White Cake
 Basic White Cake
1 cup raw cashews

2/3 cup water
½ cup honey
½ teaspoon salt
1 teaspoon vanilla
2 teaspoons Egg Replacer or commercial egg replacement
product
1 teaspoon lemon juice
1 ½ cups unbleached white flour (or whole wheat pastry flour)
2 ½ teaspoons baking powder
2. Place cashews and water into blender and blend until very
smooth.
3. Add honey, salt, vanilla, egg replacer and lemon juice and blend again.
4. Pour blended ingredients into a large mixing bowl. Add flour and baking powder and mix until
well combined.
5. Pour batter into an 8x8" cake pan that has been lightly sprayed with vegetable oil.
6. Bake for 35-40 minutes, or until done. Remove from oven and allow to cool. Frost or decorate
as desired and serve.
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Berry Topping

 Berry Topping
Berries of choice (approx 3 cups)

½ cup pineapple juice with 3 tablespoons cornstarch.
Add to berries. Cook and stir until thick.
Mix ½ cup pineapple juice with 3 tablespoons of cornstarch. Add to berries.
Cook and stir until thick.
Blueberry Crisp
 Blueberry Crisp
Mix:
2 tablespoons arrowroot powder
½ cup water
Pour over 4 cups of frozen blueberries (in baking dish)
Drizzle even over the mixture: 2 tablespoons honey or to taste
Crumb Mixture: (mix in bowl)
½ cup whole wheat pastry flour
½ cup sucanat or date sugar (or emulsify the oil with ¼ cup pure
maple syrup or ¼ cup honey
¼ teaspoon salt
1 cup quick oats
¼ cup olive oil
Cover blueberries with crumb topping. Bake at 350 for 45-60 minutes
Butterscotch Pudding or Pie

 Butterscotch Pudding or Pie
¾ cup carrots – cooked with water, then drained

3 cups hot water
¾ cup dates, packed
¾ teaspoon salt
2 teaspoons vanilla
2 teaspoons maple extract
1/3 cup + 1 tablespoon cornstarch
Cook carrots until tender. Place in blender along with rest of ingredients. Blend till creamy. Cook
over medium high heat, stirring until thickened. Fill pre-baked pie shell and chill (or serve as
pudding). May be served with a non-dairy whipped topping.
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Carob Clusters
 Carob Clusters
Melt: 1 ½ cups carob chips

Add: 2 cups filler such as chopped roasted almonds, roasted peanuts, coconut,
rice puffs, raisins, etc.
Stir and drop onto cookie sheet lined with wax paper. Put in fridge to cool. Can
be frozen when set.
Note: A drop of peppermint flavoring adds a delightful change!
Carob Delight
 Recipes
 Desserts
 Carob Delight
1 cup almond or soy bean pulp

1 cup roasted carob powder
1/4 cup tahini paste
1/4 cup peanut butter (smooth or crunchy)
1/8 cup molasses
3 tbsp vanilla
1/4 cup shredded coconut
Squeeze out all liquids from almond or soy bean pulp, and mix with all ingredients. Form into large
ball, knead, and roll into a long cylinder. Roll into wax paper and let cool in fridge. Slice into
pieces.
Carob Fudge Sauce
 Carob Fudge Sauce
2 cups water
½ cup carob powder
½ cup sweetening (honey, pure maple syrup, etc.)
1 tablespoon vanilla
Pinch of salt
1. Place all ingredients in a saucepan. Whisk smooth.
2. Simmer over medium heat until thickened.
Serve warm over ice cream
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Carob Fudge
 Recipes
 Desserts
 Carob Fudge
1 cup almonds (toasted at 275 for 30 minutes)

¾ cup carob chips
As soon as you take the almonds out of the oven, put them in a
bowl and cover with the carob chips (which will melt). Stir and
drop onto cookie sheet lined with wax paper. Put in fridge to cool
and set.
Carob Pie

 Carob Pie
2 cups water
½ cup raw cashews
1 teaspoon vanilla
¼ teaspoon salt
1/3 cup pure maple syrup
(or 1/3 cup honey)
3 tablespoons carob powder
1 tablespoon Caf-Lib or other instant coffee substitute
1/3 cup unsweetened carob chips (optional)
Place all ingredients except carob chips in blender and blend until
very smooth. Pour into saucepan and stir constantly over medium
heat until sauce comes to a slow boil. Remove from heat and add carob chips, stirring until they
are melted. Pour into prepared pie crust. Chill. Makes one 8" pie.
Optional: Slice bananas and spread on bottom of pie shell before you pour the filling on top.
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Carob-Oat Cookies
 Carob-Oat Cookies
1 1/2 cups rolled oats

3 ripe bananas
2 tbsp carob powder natural vanilla
1/2 cup date butter
1/2 tsp salt
Blend rolled oats dry in blender or coffee grinder to make oat flour. Mash the
bananas and add all other ingredients.
Make heaps of the mixture on sprayed cookie sheet and bake at 350ºF for
about fifteen minutes.
Coconut Carob Cake

 Coconut Carob Cake
Cake:
3 cups flour
2 tsp baking soda
2 tsp baking powder
1/2 tsp salt
8 tbsp carob
1 cup sugar
2 tsp vanilla
6 Tbsp lemon juice
2 cups water
1 cup oil
Topping:
10 tbsp brown sugar
6 tbsp margarine
4 tbsp soya milk
1 cup coconut
Cake:
Mix dry ingredients. Add liquids and mix well. Pour into an ungreased 9"x13" pan. Bake at 350°F
for half an hour.
Topping:
Boil for three minutes and pour over baked cake. Brown for a few minutes under broiler.
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Coconut Pie Crust

 Coconut Pie Crust
1 ½ cups coconut (medium or fine, unsweetened)

1 tablespoon unbleached white flour
¼ cup soy milk (or other liquid)
2. Mix coconut and flour together in a small bowl. Pour in milk
and mix.
3. Pat crumb mixture evenly over the bottom of a lightly oiled, 8"
pie plate or 8x8" cake pan.
4. Bake for 10 minutes or until the edges just begin to turn
golden brown.
5. Cook and add cream filling
Crumb Pastry
 Crumb Pastry
1 cup graham wafer crumbs

½ cup unbleached white flour or whole wheat pastry flour
1/3 cup pure maple syrup
2. Mix graham crumbs and flour together in a small bowl
3. Slowly cut maple syrup into the dry ingredients until the
mixture just holds together when compressed.
4. Pat crumb mixture evenly over the bottom of a lightly oiled, 8"
pie plate or 8x8" cake pan.
5. Bake for 10 minutes or until golden brown
6. Cool and use with your favourite crumb pie recipes.
Easy Pie Crust

 Easy Pie Crust
1 cup stirred whole wheat pastry flour

1/8 teaspoon salt
2 ½ tablespoons oil
2 ½ tablespoons cold water
1. Combine flour and salt in a bowl
2. Combine oil and water in a cup, whisk gently to emulsify.
3. Add to flour and combine with a fork.
4. Knead gently to form a smooth dough ball.
5. Flatten and roll between sheets of plastic wrap or was paper to a circle about an inch larger then the
pie plate.
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6. Peel off the top sheet of paper or plastic wrap, invert dough over pie plate.
7. Remove the remaining sheet of paper or plastic wrap and press dough into pie plate.
8. Trim and form fluted edge.
9. Prick base and sides, bake at 350 degrees 10 – 15 minutes.
Yields: 1-9 inch pie crust.
Fruit Crisp
 Fruit Crisp
Mix in a bowl
1 cup granola
½ cup whole wheat flour
½ cup chopped nuts (if desired)
Add 1/3 cup pear milk or favourite milk and 2 teaspoons vanilla.
Rub between hands until moistened.
Filling:
4 cups favourite fruit (1 quart)
2 tablespoons minute tapioca
Put this in the oven and bake for 30 minutes. Remove and put
granola topping on (or even just plain granola) and return to oven
for 20-30 minutes more until golden brown.
Pumpkin Pudding
Summary: Pumpkin is a great source of beta-carotene. Get plenty in this delicious pudding.
Recipe by Laura Lepard with Tammie Burak.
 Pumpkin Pudding
1 cup chopped pumpkin

½ cup pitted dates
½ teaspoon pumpkin pie spice
¼ cup cashews
Cook pumpkin in about 1/3 cup water until tender, about 20
minutes. Add dates and cook another 5 minutes or until dates
are soft.
Put cashews in a blender and add hot pumpkin, dates and
cooking liquid. Add spice. Process until smooth. If your
blender chokes, stop the machine and add a little water. Serve
pumpkin pudding hot or cold, topped with crushed ginger
snaps and sliced pears.
Caution: Be careful whenever processing hot liquids in a
blender as spatters can cause burns.
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Milk Tart
 Milk Tart
1 cup cooked millet

1 cup cold water
1/4 cup cashews
1/4 cup honey
1 tbsp corn flour
1/4 tsp salt
Coriander or cardamom to garnish
Blend all ingredients well and pour into unbaked pie shell.
Sprinkle with coriander or cardamom and bake at 350ºF for half
an hour.
Millet Cheesecake
 Millet Cheesecake
Cook: 3 cups water

1 cup millet
1 teaspoon salt
Whiz in blender till smooth:
2 cups hot pineapple juice
¼ cup cornstarch
1/3 cup honey
¼ cup lemon juice
1 teaspoon vanilla
½ teaspoon lemon flavouring
Make a crumb crust. Pour millet mixture on crust. Sprinkle
coconut on top. Refrigerate. Top with thickened berries.
Nearly "Eatmore" Squares
 Nearly "Eatmore" Squares
¾ cups peanut butter or almond butter

½ cup honey (or you can try all molasses)
¼ cup molasses
¼ cup carob powder
1 cup sesame seeds
1 cup sunflower seeds
½ cup raisins
½ cup coconut
Melt peanut butter, honey and molasses together. Stir in carob
powder then add rest of the ingredients. Press into a greased 9 x
12 " pan. Cut into squares. Keep refrigerated.
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Nettie`s Coconut Cream Pie
 Nettie`s Coconut Cream Pie
3 cups hot water

¾ cup dried pineapple pieces
1/3 cup tofu milk powder
½ cup cornstarch (or arrowroot)
1/3 teaspoon salt
½ teaspoon vanilla
½ teaspoon coconut flavouring
1/3 cup shredded unsweetened coconut
1. Place hot water, pineapple, tofu milk powder, cornstarch and
salt in a blender and blend until smooth. Then add unsweetened
coconut to blender and whiz for a few seconds.
2. Pour blended mixture into a saucepan. Stir constantly over a
medium heat until sauce thickens.
3. Remove from heat and stir in vanilla and coconut flavouring.
4. Pour into a pre-baked crust (graham wafer or other)
5. Chill and serve. Makes 8" pie
Note: To make a vanilla pie filling, or pudding, simply omit the coconut and coconut flavouring.
Peanut Butter Carob Chip Cookies

Summary: Yield: 18 cookies.
 Peanut Butter Carob Chip Cookies
1 cup smooth peanut butter

1/3 cup honey
1/c cup dairy-free carob chips, chopped, if possible
1 tsp vanilla
1/2 tsp salt
3/4 cup soy flour
Preheat over to 350°. Cream all ingredients but the flour. Add flour slowly until
the mixture become soft dough. Refrigerate dough for two hours to prevent stickiness. Roll into
one-inch balls, place on cookie sheet, and mash with spoon or fork. Bake for ten to fifteen
minutes.
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Pear Cake
 Pear Cake
.
4 cups peeled, cored, and chopped pears

1 1/4 cups brown sugar
Egg replacer for 2 eggs
1/2 cup olive oil
1 cup chopped pecans
1/2 tsp ground cloves (optional)
1 cup whole wheat flour
1 cup white flour
1 tsp salt
1 1/2 tsp baking soda
1 tsp ground nutmeg (optional)
1 tsp ground cinnamon
Combine pears and sugar in bowl. Let stand
for one hour. Preheat oven to 325°F. Spray a
10" bundt pan with non-stick cooking spray.
In another bowl, mix egg replacer, oil,
chopped pecans, and pear mixture. Stir in
salt, nutmeg, cinnamon, cloves, baking soda,
and flour. Mix well.
Transfer batter into the prepared pan. Bake for seventy minutes at 325°F or until toothpick
inserted in center comes out clean. Remove from oven and let cool on wire rack for ten minutes
before removing from pan.
Pineapple Cheesecake
 Pineapple Cheesecake
2 tablespoons unflavoured vegetable gelatine

¾ cup pineapple juice
1 cup boiling pineapple juice
1/3 cup honey
1 cup raw cashews
¼ cup fine coconut (optional)
½ teaspoon salt
6 (or more) ice cubes
1 10 ounce can crushed pineapple (drained)
1. Place gelatine and ¾ cu pineapple juice in a blender and let
soak for 10 minutes.
2. Pour 1 cup boiling pineapple juice over the soaked mixture and
blend briefly to future dissolve gelatine.
3.Add honey, cashews, coconut and salt into blender and blend until creamy.
4. Add ice cubes to the blender until the mixture reaches the 1 quart mark. Blend until smooth
5. Pour blended mixture into a bowl and gently fold in crushed pineapple.
6. Pour over your favourite baked crumb crust or into parfait glasses
Let stand until set and serve with a fruit topping.
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Tofu Whipped Topping
 Tofu Whipped Topping
1 cup soft tofu

3 tbsp olive oil
2 tbsp honey
1/2 tsp lemon juice
1/4 tsp salt
1 1/2 tsp vanilla
Process all ingredients in a blender until smooth and creamy. Chill and serve as
you would whipped cream.
From More Choices by Cheryl Peters and James Peters.
Vegan Carob Brownies
 Vegan Carob Brownies
1 ½ cup unbleached flour

½ cup carob powder
1 cup sucanat, coconut palm or brown sugar
¾ teaspoon baking powder
¾ cup soy or nut milk
1/3 cup olive, melted coconut or grapeseed oil
½ cup chopped walnuts
½ cup carob chips
Mix dry ingredients together with nuts and carob chips. Stir in all
wet ingredients. Pour batter into greased 9” x 9” pan. Bake at
325°F for 25 minutes or until inserted toothpick comes out clean.
Dips
Tofu Sour Cream
 Tofu Sour Cream
Blend until creamy:

½ cup raw cashews
½ cup lemon juice
½ cup water
1 teaspoon salt
Add: 1 block medium firm tofu (sunrise red label) Blend until creamy and
refrigerate.
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Sunflower-Dill Dip
 Sunflower-Dill Dip
1 cup raw unsalted sunflower seeds

1/4 cup lemon juice
1/4 cup fresh dill
2-3 cloves garlic
1/2 cup water
1 cup soya pulp from soya milk
1 tsp garlic powder (optional)
1 tsp onion powder (optional)
Blend all ingredients in blender for two minutes. If mixture is too stiff to mix, add more water.
Refridgerate.
Salsa
 Salsa
1 large can diced tomatoes or 4 large fresh tomatoes

1 cup pickled hot banana peppers
1/2 cup lemon juice
1 medium onion
1/2 bunch fresh cilantro
1/2 cup water
1/8 cup Louisiana Hot Sauce (optional)
Blend all ingredients in blender for ten seconds. For smooth
texture, blend for one minute. Refridgerate.
Hummus
Summary: Adapted from Newstart Lifestyle Cookbook.
 Hummus
2 cups cooked garbanzos

½ cup lemon juice
¼ cup tahini (sesame seed butter)*
2 cloves garlic
1 teaspoon salt
¼ cup water or broth from garbanzos
Put lemon juice and garlic into blender or food processor. Blend. Add all other ingredients and
process/ blend until smooth and creamy. Use as a spread on bread, or as a veggie dip. For pocket
sandwiches, cut whole wheat pitas in half, fit the halves into each other, then fill with hummus,
bean sprouts, tomatoes, etc.
72 | P a g e
*If you don't have tahini, toast ½ cup sesame seeds in a frying pan on the stove (about 5
minutes). When coo, grind them in a coffee grinder or blender. Then add to recipe in place of the
tahini.
Hummus with Soy

 Hummus with Soy
1 can chick peas, drained

2 crushed cloves of garlic
1/4 cup lemon juice
1/4 cup tahini paste
1 cup soy pulp
2 tbsp olive oil
Puree all ingredients except olive oil in blender. If necessary, add two
tablespoons drained juice from chick peas to make creamy.
Black Bean Hummus

Summary: Adapted from "Easy Beans" by Trish Ross
 Black Bean Hummus

.
2 cups cooked or canned black beans (drained)

¼ cup tahini (optional)
2 cloves garlic, minced
1 teaspoon (or more) ground cumin
½ teaspoon (or more) onion powder
½ teaspoon salt (if using seasoned beans, you may wish to omit or reduce
Bragg)
¼ cup (or slightly less) fresh squeezed lemon juice
1 tablespoon Bragg Liquid Aminos
Put all ingredients in a food processor and process until you have a smooth paste. Place in a bowl
and since it is the color of cement, garnish with parsley or a few whole black beans, or slices of
sweet red pepper. Great served on whole wheat bread or spread on pita pockets stuffed with
lettuce, sweet red pepper, tomato or sprouts.
Dressing
All-Purpose Seasoning
2 tablespoons onion powder
2 tablespoons parsley flakes
1 tablespoon celery salt
1 teaspoon turmeric
½ teaspoon garlic powder
¼ teaspoon marjoram
¼ teaspoon savoury
Combine all ingredients and mix well. Store in an airtight container.
Yields 13 teaspoons.
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Bread Dressing
 Bread Dressing
3 cups cubed whole wheat bread, slightly toasted

1 ½ teaspoon sage
1 tablespoon nutritional yeast flakes
2/3 cup raw cashews
2/3 cup water
½ teaspoon salt
½ cup diced celery
½ cup diced raw onion
1 teaspoon olive oil
1. Mix bread cubes, sage, chicken style seasoning and yeast flakes together in a large bowl. Set
aside.
2. Pour cashews and remaining seasonings into blender. Add water and blend until very smooth.
3. Add olive oil to fry pan and sauté celery and onions and bring liquid to a boil.
4. Add blended mixture to pan with sautéed celery and onions and bring liquid to a boil.
5. Pour liquid over bread cubes. Mix thoroughly.
7. Place bread cubes in an oiled 8.8 casserole dish and bake for 30 – 40 minutes
Serve with cranberry sauce and gravy
Poppyseed Dressing
 Poppyseed Dressing
3 tbsp orange juice

2 tbsp honey or 4-5 dates
1/2 tsp celery
Grated onion to taste
2 tbsp lemon juice
1/2 cup cashew nuts
1/2 tsp paprika
Salt to taste
1/4-1/2 cup water
1 tbsp poppyseeds
Blend all ingredients but the poppyseeds together in your blender. Pour into a container and stir in
poppyseeds.
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Soy Mayonnaise
 Soy Mayonnaise
1 cup water
1/2 tsp paprika
1/4 tsp salt
1 tsp garlic or 1 clove garlic
1 tsp onion powder or 1 small onion
Dash of turmeric
1 cup Soyagen or potato starch
1 tbsp fresh dill
Blend in blender until smooth (three minutes).
Thousand Island Dressing
 Thousand Island Dressing
Prepare Quick Tomato Sauce. Add chopped onion, garlic, green peppers, red bell
peppers, olives, cucumber, and celery.
Drinks and shakes

Caffeine-Free Iced Mocha

 Caffeine-Free Iced Mocha
1/2 cup Krakus powder (roasted barley, rye, chicory, and beet root)
1 tbsp vanilla
1/4 cup maple syrup or honey
2 cups soy milk
6 ice cubes
1/4 cup coconut milk (optional)
Blend for thirty seconds or until smooth.
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Carob Smoothie
 Carob Smoothie
3 cups soy or nut milk

10 pitted dates or honey
¼ cup carob powder
8 frozen bananas
Blend and serve.
Cashew or Almond Milk
 Cashew or Almond Milk
½ cups cashews (or blanched almonds)

1 cup water
Blend until very smooth. Add remaining ingredients and blend.
2 cups water
Pinch salt
½ teaspoon vanilla
1 tablespoon honey
Chill and serve.
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Grape and Apricot Iron Drink
Summary: This healthy combo of dried fruits, molasses, and grape juice will boost
your iron levels and restore red blood cell growth.
More Resources:
 Iron in the Vegan Diet

 Grape and Apricot Iron Drink
.
1 cup dried apricots

1 cup figs
1 cup prunes
1 cup raisins
1 cup blackstrap molasses
Unsweetened grape juice
Place the first five ingredients in a gallon glass
container. Fill the jar with unsweetened grape
juice.
Allow to sit on the counter for about 12 hours or
overnight, and then refrigerate.
Drink 6 ounces 3 times a day. If it is too strong,
then dilute the 6 ounce serving.
After the first jar is used up, you can refill the
grape juice using the fruit twice. You do not need
to pulverize the fruit, nor do you need to eat the
fruit though you may if you wish. The minerals in
the fruit will be pulled into the grape juice and your body will thank you as it restores iron and
builds healthy red blood cells.
Mango Smoothie
 Mango Smoothie
.
1 cup mango-papaya juice

1 cup pineapple juice
1/4 cup coconut milk
1 cup soy milk
1 tbsp maple syrup or honey
6 ice cubes
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Nut Milk
Summary: Yield: 4 cups.
 Nut Milk
.
1 cup almonds or macadamias

2 cup water
1 tbsp honey or a few dates
Pinch of salt
Natural vanilla
Blend ingredients until smooth, then add enough water to make a total of four cups
of milk.
Strain through a fine-mesh cloth. Use the pulp in porridges, puddings, or breads.
Old-Fashioned Lemonade

 Old-Fashioned Lemonade
.
1 cup of hot water

1 cup of sugar
1 cup lemon juice
1 cup of cranberry juice
3 cups of cold water
8-12 ice cubes depending on size
1 extra lemon (optional)
1. Heat 1 cup of water in a small pot
2. Add sugar, to water once hot, stirring till
completely dissolved
3. Combine sugar syrup with the cold water,
lemon juice and cranberry juice in pitcher
4. Add lemon slices for visual appeal (optional)
5. Add ice
6. Enjoy!
Strawberry Smoothie
 Strawberry Smoothie
8 fresh or frozen strawberries

1 cup pineapple juice
1/4 cup lemon juice
6 ice cubes
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Velvet Green Smoothie from rawfamily.com
Summary: Yield: 2 quarts
 Velvet Green Smoothie
1 bunch dandelion greens

1 bunch parsley
3 mangoes
3 cups water
Blend all ingredients together well. Enjoy.
Virgin Chi-Chi
 Virgin Chi-Chi
1 cup pineapple juice or crushed pineapple

1 cup soy milk
6 ice cubes
Health from inside out

Buckwheat Granola
Publish date: Jul 31, 2012
Summary: To make a chocolate version, add a little more maple syrup and raw cacao powder
according to taste preference.
10 cups buckwheat groats, sprouted

2 cups maple syrup
1 1/2 cups sunflower seeds
2 cups raisons
2 1/2 cups coconut
3 Tbs vanilla
1 tsp sea salt
2 Tbs mesquite powder
Combine sprouted buckwheat and all other
ingredients in a bowl. Mix together well and spread
out on dehydrator trays. Dehydrate at 105F until
dry, approx 36 hours.
To sprout the buckwheat, put the buckwheat groats
into a glass jar and cover the jar with cheesecloth.
Fill the jar half full of water and soak the groats for
at least 6 hours, then drain the soak water off.
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Place the jar upside down on an angle in your dish rack to allow any excess water to drain off.
Rinse them in the evening and drain the water off again. Leave the jar sitting upside down on an
angle overnight to drain off excess water. In the morning, you will have little "tails" on the groats.
They are now ready to use in the above recipe.
Carrot Cake
Summary: Chill in the refrigerator before serving. Delicious!!

 Carrot Cake
For the cake

1 generous cup walnuts
1 generous cup dried unsweetened coconut
1 full cup dates, pitted and ground
3/4 cup raisins, ground
1/4 cup flaxseed, ground fine in coffee grinder
5 cups finely ground carrots (grind in food processor until finely
ground & juicy)
1 teaspoon coriander
1/2 teaspoon cardamom
Grind the walnuts in a food processor and leave some in the food
processor. Place in a large bowl. Grind dates and raisins in the
food processor with the small amount of nuts. Add to bowl with the flaxseed, ground carrots,
coriander, and cardamom. Mix by hand, kneading for smoothness. Press the mixture into a spring-
form pan or cake pan.
For the frosting
2 cups raw cashews, soaked for up to 1 hour
2 lemons, juiced
2/3 cup raw honey
Process the cashews, lemon juice, and honey in a food processor until very smooth. Spread on top
of the cake mixture in pan.
80 | P a g e
Kale Chips
Summary: Kale chips are easy to make, and provide a delicious, healthy alternative to regular
chips and other snacks.
 Kale Chips
Making the Chips
Kale chips in the dehydrator....
Wash kale and spin dry, then simply remove the

leaves from the stems by sliding your thumb and
forefinger up the stem. (Save stems for juicing!)
Mix the ingredients together for your desired flavour
(flavors listed below), then massage through the
kale leaves until they begin to wilt down and are
very well-coated.
Place in your dehydrator on a teflex sheet, or simply
use parchment paper. Leaves do not need to be single layer, but for best results, do not pile too deep.
Dehydrate at a temperature of 105°F until crispy—usually 6 to 8 hours.
Use broccoli florets instead of kale leaves for a delicious, wholesome alternative!
No-Bean Hummus with Zucchini

Summary: Delicious eaten as is, or enjoy as a dip with fresh veggies, a spread in sandwiches, or on salad.
 No-Bean Hummus with Zucchini

.
2 zucchini, peeled and chopped

¾ C. tahini
½ C. fresh lemon juice
¼ C. olive oil
4 cloves garlic, peeled
2 tsp. sea salt
½ Tbsp. ground cumin
Combine all of the ingredients in a blender and
blend until thick and smooth.
81 | P a g e
Oatmeal Cookies
Summary: Yield: 2 dozen medium cookies

 Oatmeal Cookies
Mix together in one bowl:

1 ½ C. honey
1 C. grapeseed oil
2 Tbsp. vanilla
2 tsp. salt
1 C. water
In another bowl, mix together:
4 C. quick oats
3 C. kamut flour
1 C. whole wheat flour
2 C. raisins (optional)
Combine wet and dry ingredients and stir well. Drop spoonfuls onto
baking sheet lined with parchment paper. Flatten slightly and shape. Bake at 350°F for 20-25 minutes.
Oat Burgers
Summary: Great with sprouts and avocado on a sandwich, or baked with tomato or mushroom
sauce.
 Oat Burgers
8 cups of water
1 cup organic tamari
1/4 cup grapeseed oil
3 tbsp onion powder
1/4 cup nutritional yeast flakes
1 tbsp garlic powder
1 tbsp sage
8 cups oats
Bring all ingredients except the oats to boil. Mix in oats. Let cool
slightly to prevent burning your hands, but work quickly to
prevent the dough from getting too hard to work with.
Form into burgers on a baking pan using a jar ring.
Bake at 400 degrees for 15 minutes, flip, and bake for another 15 minutes.
Great on a sandwich with avocado and sprouts, or in casseroles with mushroom or tomato sauce.
82 | P a g e
Quinoa Tabouli Salad
Summary: A delicious twist on an Eastern favorite.

 Quinoa Tabouli Salad
1 cup raw quinoa, cooked

3 cups diced cucumber
4 cups diced tomato
1/2 cup red onion, diced
1/2 cup fresh lemon
2 Tbsp olive oil
1/2 tsp sea salt
pinch of cayenne pepper
2 cloves of minced garlic
1 minced jalepeno
Combine all ingredients in a bowl. Serve cold.
Sweet Pea Hummus

Summary: A wonderful, flavourful hummus with a twist.
 Recipes
 Healthy from Inside Out - Recipes
 Sweet Pea Hummus
3 C. sweet peas
1 large avocado
6 cloves garlic
2 tsp. sea salt
¼ C. olive oil
1/2 C. lemon juice
2 Tbsp. ground cumin
Combine all of the ingredients in a blender and
blend until thick and smooth. Delicious eaten as is,
or enjoy as a dip with fresh veggies, a spread in
sandwiches, or on salad.
83 | P a g e
Soups and stews
Lentil Rice Tomato Soup
 Lentil Rice Tomato Soup
Add to a large cooking pot

1 medium onion, chopped
2 cloves garlic, chopped fine
1 cup uncooked green lentils
½ cup uncooked brown rice
1 can (398 ml) canned tomato sauce
2 ½ cup or 1 can (796 ml) can of diced
tomatoes
4-5 cups water
Salt or Braggs to taste (1 ½ tablespoons
Braggs)
2 teaspoons sweet basil (or to taste)
Cayenne pepper – 1 to 2 shakes (add only if
you want slightly spicy soup)
Bring to a boil and simmer for about 50
minutes. The lentils may need to cook a few
more minutes so sample soup before you stop
cooking. Extra water or tomato sauce may be
needed to give the soup the right consistency and flavour.
Next, chop two large carrots to bite size and add to the pot and cook only a few minutes (or as
desired).
Black Bean Soup

Summary: Makes enough for a crowd!
 Black Bean Soup
2 tsp olive oil

5 cups dried black beans
3 tablespoons oil (optional)
2 medium onions, chopped
4 garlic cloves, chopped fine
2 carrots, chopped
½ cup chopped celery 2 bay leaves
1 tablespoon chopped fresh oregano or 1 teaspoon dried
½ teaspoon salt or to taste
1 to 2 tablespoons chicken style seasoning
1 teaspoon coriander powder
1 ½ - 3 teaspoons ground cumin (to suit taste)
1 (398 ml) can tomato sauce
10 cups water
Cayenne pepper, as desired. Rinse beans discarding any grit or stones. Soak in water overnight. In
a large to 7 quart pot, add onions and garlic, sauté in oil or alternatively, a little water, until onions
are tender, about 5 minutes. Add carrots and celery; sauté until tender, about 3 minutes. Add bay
leaves, oregano, chicken-like seasoning, salt, coriander and cumin, cook for one minute, stirring.
84 | P a g e
Add water and beans and bring to a boil. Reduce heat, cover and simmer for 60 minutes or until
beans are tender.
Discard bay leaves. Add tomato sauce. Simmer for 10 minutes.
Puree one-half of the soup, in batches in blender; return to pot. Add cayenne shortly before
serving. Makes 5 quarts. This is a thick soup; you can add more water if you like it thinner.
Connie's Potato Leek Soup
 Connie's Potato Leek Soup
4 cups water
1 ½ - 2 cups chopped leeks (cut in ¼ - ½ inch
pieces)
4 medium potatoes, chopped
1 cup chopped onions
¼ cup fresh parsley or 2 tablespoons dry
1 teaspoon dill
1 clove garlic, crushed
1 ½ teaspoon salt (or to taste)
Combine all the above to a pot and cook until
done (about 20 minuets). When done add
cashew cream, bring to a boil, take off heat
and serve.
Cashew Cream: blend the following very well
½ cup washed raw cashews
1 cup water
Cream of Broccoli Soup
 Cream of Broccoli Soup
1 cup red lentils

1 tablespoon olive oil
1 cup diced onions
6 cups water
¼ teaspoon salt (or to taste)
3 tablespoons chicken style seasoning
1 tablespoon dried parsley
1 cup diced celery
2 cups diced potatoes
2/3 cup shredded carrots
½ cup raw cashews
2 cups water
1 ½ cups chopped, fresh broccoli
1 cup frozen or fresh peas
1. In a large 4 quart pot, sauté onions in olive
oil (or water) until clear.
2. Pour in 6 cups of water, add seasonings
85 | P a g e
and bring to a boil.
3. Add celery, potatoes, and carrots, and simmer over low heat until cooked
4. Place cashews and 2 cups of water in a blender and blend until creamy and smooth
5. Add blended mixture to soup stock and bring to a boil, stirring constantly. Reduce heat.
6. Add fresh broccoli and peas 5 minutes before serving.
German Potato Goulash
 German Potato Goulash
2 tsp olive oil

1 diced onion
6 peeled, cubed potatoes
1 chopped green pepper
1 chopped carrot
2 chopped leeks
Pinch of paprika
3 bay leaves
6 cups water
1 can (28oz) tomato paste
Black pepper to taste
1 cup soy or nut milk (optional)
Heat oil in bottom of soup pot. Add onion,
potatoes, peppers, carrots, and leeks. Brown
slightly.
Add paprika and stir. Add bay leaves and
three cups of water and let simmer without lid
until the water is reduced to almost half.
Add the rest the of water and tomato paste and boil gently for about twenty minutes. While
stirring, add soy or nut milk. Remove bay leaves before serving.
Hearty Mediterranean Soup
1 cup red lentils

2 tbsp olive oil
2 chopped onions
1-2 minced garlic cloves
1/4 tsp ginger powder
1/2 tsp paprika
3 cups water
3 tbsp beef-style seasoning
1 can (28oz) diced tomatoes
1 1/2 cup pre-soaked, pre-boiled chick peas
sea salt to taste
1/2 tsp oregano
1 tsp crushed basil
Rinse and drain lentils and set aside in large
pot. Sauté onion and garlic in oil for two
minutes or steam lightly. Stir in ginger and
paprika. Cook, stirring, for one minute.
86 | P a g e
Add lentils and stir well. Stir in water, seasoning and tomatoes. Bring to boil over high heat.
Reduce to medium low. Simmer covered for half an hour or until lentils are soft. Stir in chickpeas,
salt, oregano, and basil, and simmer uncovered for ten minutes.
Lentil Leek Soup

 Lentil Leek Soup
1 large onion, chopped

2 or more cloves of garlic, minced
1 cup celery, chopped
1 cup carrots, sliced
1 cup leeks, sliced
1 cup potatoes, diced small
1 cup red lentils
6-8 cups boiling water
2 tablespoons flour
1 tablespoon oil (If desired)
1 tablespoon fresh or frozen dill weed
1 teaspoon salt
2 tablespoons fresh or frozen parsley
Sauté onion, garlic and sweet basin in a small amount of water. Add all the prepared vegetables
and water, cook until tender. In a separate saucepan, cook lentils in enough water to cover; do not
add salt until cooked. Add the lentils to the cooked vegetables, together with the salt and chicken
style seasoning. Place about ½ cup cold water and the flour in a covered container and shake until
well combined. Add to the boiling soup and stir until thickened, cook a few minutes longer. Add the
parsley and dill weed and remove from heat. This recipe makes a large pot of soup. Sterilize 2 or 3
quart sized canning jars in the oven at 200 degrees. Boil used snap lids for about 5 minutes. Fill
hot jars to within ½ inch of top; screw lids in place. Turn oven off and place sealed jars in oven
and leave to cool. This is only a temporary seal, so store jars in refrigerator until used. So nice to
come home to when you need soup in a hurry!
Almond-Pumpkin Seed Pate
 Almond-Pumpkin Seed Pate

.
2 cups pumpkin seeds soaked 4-6 hours

2 cups almonds soaked 8-12 hours
1 small diced yam or sweet potato
2 diced carrots
1/2 cup chopped parsley
1 diced onion
2 stalks diced celery
Lemon juice, fresh garlic, and seasoning to taste
Run pumpkin seeds, almonds, yam or sweet potato, onion, celery, parsley, and carrot through a
juicer. Add lemon juice, garlic, and seasoning. Mix well. Form a loaf shape on a serving plate and
garnish with leftover almonds and greens.
87 | P a g e
Apple Butter
 Apple Butter
.
2 apples
½ cup pitted dates
½ cup water
Wash, core and quarter apples. Cook apples with dates and water until apples
are tender. Blend until smooth
Better Than Butter
 Better Than Butter
Blend in blender till very fine:

¼ cup unsweetened fine coconut
1/8 cup cashews (optional)
½ cup water
2 baby carrots (cooked)- optional for color
Add and blend: 1 cup cooked warm cornmeal (use ¼ cup
cornmeal to 1 cup water to cook)
Pour into covered container and store in fridge. Will keep for
approximately 1 week.
Breakfast Butter
 Breakfast Butter
.
1/4 cup cold water

2 tsp agar-agar powder or 2 tbsp flaked agar-agar
1 cup boiling water
1 cup cooked millet
1 tbsp lemon juice
1/4 tsp turmeric
Measure agar-agar and cold water into blender and soak for one minute. Pour the boiling water
into the blender and blend to dissolve. Add all remaining ingredients and blend until very smooth.
Refridgerate.
88 | P a g e
Cashew Pimento Cheese
 Cashew Pimento Cheese
Blend until creamy:

1 cup water
1 cup raw cashews
2 tablespoon sesame seeds
Add and blend
1 cup water
¼ cup lemon juice
1/2 sweet red pepper
¾ teaspoon salt
1 teaspoon onion salt
1/8 teaspoon celery salt
Blend all ingredients until smooth
Creamy Low-Cal Mayonnaise
 Creamy Low-Cal Mayonnaise
1 ¼ cup water
1/3 cup unbleached white flour
1 teaspoon honey
½ teaspoon salt
½ teaspoon chicken style seasoning
¼ cup oil
1 tablespoon fresh lemon juice
1/8 teaspoon garlic powder
½ teaspoon nutritional yeast flakes
Combine water, flour honey, onion powder, garlic powder, salt, chicken style seasoning and salt in
a blender and whiz until smooth. Place this mixture in a saucepan and heat over medium heat,
stirring constantly until thickened. Return mixture to blender and while blending add oil in a steady
stream. Add lemon juice. This makes a generous 2 cups. Cool and store refrigerated. Keeps up to
2 weeks. This dressing is also good as a spread for breakfast.
Date Spread
1 cup pitted dates

1 cup hot water
Soak hot water and dates in a blender. Blend well.
For a chocolate-flavored spread, add 1/4 cup carob powder, 1/2 cup peanut
butter, and a few drops of vanilla essence.
89 | P a g e
Easy Jam
 Easy Jam
Cook fruit or berries gently on the stove, and sweeten by adding dates. Cook
together for a few more minutes and then mash with potato masher.
Garbanzo (chick pea) Sandwich Spread
 Garbanzo (chick pea) Sandwich Spread
1 can of drained chickpeas (garbanzos), drained

2 green onions chopped
¼ cup Nasoya Nayonaise
Sea salt to taste
Mash the chickpeas with a potato masher. Add onions, Nayonaise and salt (if
desired. Spread on bread or in pitas. Top with lettuce if desired.
Garbanzo Salad Sandwich Spread
 Recipes
 Spreads
 Garbanzo Salad Sandwich Spread
1 ½ cups chickpeas (garbanzos), drained

2 teaspoons Braggs
½ cup fresh parsley, chopped fine
½ cup nutritional yeas flakes
1 cup celery, diced fine
½ cup Nasoya Nayonaise (Mayonnaise- like product)
½ cup green pepper, diced (optional)
Mash the chickpeas well and add remaining ingredients. Mix well.
90 | P a g e
Garlic Butter

 Garlic Butter
½ cup water
½ cup raw cashews
¾ cup warm cooked cornmeal (1/4 cup fine cornmeal to ¾ cup water)
4 teaspoons fresh lemon juice
3-5 cloves garlic
½ teaspoon dill
2 teaspoons parsley flakes
½ carrot or 2 baby carrots cooked, for color (optional)
Process cashews with ½ cup water in blender till very smooth. Add remaining water and
ingredients and continue blending till very smooth. Refrigerate.
Jack Cheese
 Jack Cheese
½ cup water
¼ cup Emes unflavoured gelatine
¾ cup boiling water
1 cup cashews
1 ½ teaspoon salt
¼ cup lemon juice
¼ cup sweet red pepper
Soak gelatine in the ½ cup water in blender, while assembling remaining ingredients. Pour boiling
water over soaked gelatine and whiz briefly to dissolve. Cool slightly. Add cashews and liquefy
thoroughly. Add remaining ingredients. Liquefy until mixture is creamy. Pour into container and
put in refrigerator to set overnight. Slice and serve.
91 | P a g e
Millet Butter
Summary: Yield: 1 1/4 cups.
 Millet Butter
3/4 cup water

1/2 tbsp Emes Kosher Gel or agar-agar
1/2 cup packed, cooked, hot millet
2 tbsp clean, raw cashews
1 tbsp peeled, cooked carrot
1/2 tsp salt
To cook millet, simmer 2-3 tablespoons millet grain in 1/2
cup salted water for an hour.
Stir Emes Gel into water and heat, stirring constantly, until
Emes Gel is dissolved and liquid is clear. Process in a
blender with remaining ingredients until very smooth.
Let stand a few minutes so that air bubbles can escape. Pour
into a container and chill, covered.
Keeps up to a week. May be frozen and then heated in microwave to obtain smooth texture.
VARIATIONS:
For Garlic Butter, add garlic powder or garlic cloves, to taste.
For Orange Butter, add orange flavoring and honey, to taste.
Per 1 tablespoon serving: 8 calories; 0.2g protein (11%); 1g carbohydrates (46%); 0.4g fat
(44%); 50mg sodium; 1mg calcium; 0 mg cholesterol
Nut Paté
Baking Time: 50 minutes.
 Nut Paté
1 cup ground nuts or sunflower seeds

1/2 cup cornmeal, kamut, teff, or amaranth flour
1/2 cup yeast flakes
2 tsp parsley
1 tsp basil
1 tsp thyme
3/4 tsp salt
1/4 tsp sage
1 tsp sea kelp
1 1/2 cup water

4 tsp prepared horseradish
2 tbsp tamari soy sauce
1/3 cup olive oil
1 cup grated orange yam or white potato
Mix dry ingredients. Add wet ingredients in order given and mix well. Spread evenly over a lightly
oiled pie plate. Bake at 350°F for fifty minutes or until firm and browned. Cool one to two hours
and chill thoroughly.
92 | P a g e
Nut Raisin Spread
Yield: 2¼ cups
 Nut Raisin Spread
1 cup almonds
1 cup roasted cashews
1 tbsp fresh lemon juice
½ tsp ground coriander
1 cup orange juice
1 cup raisins
Blend nuts in a food processor for 3-5 minutes, or until a
paste forms. Mix in lemon juice and coriander. Add orange
juice and raisins and continue processing until well mixed.
Quick Blackberry Apple Chia Jam
 Quick Blackberry Apple Chia Jam
Ingredients
2 tbsp ground chia seeds
3 tbsp coconut water
1 cup blackberries
1/2 cup apple sauce
1 tbsp lemon juice
1 tbsp coconut nectar
Directions
1. In a small bowl, whisk together lemon juice, chia seeds and
coconut water.
2. Let stand for 15 minutes.
3. Place remaining ingredients in a high-powered blender and
puree.
4. Pour blackberry mixture into bowl with chia mixture and gently mix together.
5. Add in more coconut nectar to sweet to your desired sweetness.
6. Jam will keep for 1 week in fridge.
93 | P a g e
Sunflower Pate
1 cup sunflower seeds, ground

½ cup flour
½ cup nutritional yeast flakes
3 teaspoons parsley flakes
1 ½ teaspoon sweet basil
1 teaspoon thyme
¾ teaspoon sea salt
1 cup grated raw potato
1 ½ cup water
1/3 cup olive oil (can omit)
2 tablespoons Bragg's liquid aminos
5 teaspoons garlic powder
5 teaspoons onion powder
Mix all ingredients together and pour into a baking dish or pie plate.
Cook at 350 degrees for 35 minutes
Yield: 1 pie plate
Tofu Spread
 Tofu Spread
1 pound medium or firm tofu, squeeze water out and mash

1 teaspoon salt
Vegenaise to moisten
Mix together and spread thickly on bread.
Veggie Spread
1 celery stalk
1 large carrot
2 tbsp minced onion
2 tbsp minced green onion
1/4 cup chopped fresh parsley
1 tbsp dill
3/4 cup raw tahini
1/3 cup lemon juice
1/4 cup boiling water
2 tsp kelp powder or ground rock salt to taste
Chop celery, carrot, onion, green onion, parsley, and dill until fine.
Puree the tahini, lemon juice, and boiling water. Add tahini
mixture to chopped vegetables. Stir in kelp powder.
94 | P a g e
Soya Milk and Tofu
Soy Milk
By Sankie Banda
Ingredients: Pure soy flour, salt, water. Method (Serving for 3). This method has a ratio of 1:5 soy
flour and water respectively. Measure 1 cup of water into a mixing bowl, add 5 cups of water and
mix well. Sieve with a silk cloth and put the liquid in a pot a heat to a boil and then add a pinch. Heat
on fire for about 15 minutes, a layer of fat will form at the top this then can be served
Note: continue stirring until the soy mixture boils and turns into milk, Vanilla may also be added to
the mixture.
Tofu
By Sankie Banda
Ingredients: Soy milk, spices of choice, lemon juice or Epsom salt
Method
From the milk Add juice from 2 medium lemons, once this is done heat the mixture and Stir going
one direction for 2 min then remove from the cooker.
Wait until it cools
Then sieve so hard to remove the water and remain with the crumped milk, use a fork to scramble
them apart. Add the spices and keep in a cool place overnight
In the morning you may grill until it's Brown in color. You can serve as it is but it's best to put in
tomato soup added with peas, cubed Irish potatoes and other veggies of choice. Then enjoy with
anything
You may leave the tofu in cube tray overnight so they take the shape of cubes.
95 | P a g e

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Introduction to Vegan Cooking

How to stock your pantry

Granola Lasagna Millet Spread Mock Leberwurst Muesli No-Bake Tofu

Removing the Mystery Behind Disease - Recipes

Carob Fudge Carrot Sandwich Stuffing Coconut Fudge Creamy Tahini

Healthy from Inside Out - Recipes

Kale Chips Oatmeal Cookies Carrot CakeBuckwheat Granola Quinoa Tabouli

Beans and Legumes

Corn Butter Creamy Muesli Strawberry, Raspberry or Blueberry Jam Bran

Dips, Dressings, and Sauces

Creams and Sauces Dips Dressings

Drinks, Shakes, and Juices

Meat Substitutes and Tofu

Soups and Stews

Publish date: May 26, 2009

The Shopping List: How to stock your pantry

Beans and Legumes

Source: Egan Snow on Flickr....

Rice with hijiki.

Although sea vegetables are relatively new for American tastes,

Nuts and Seeds

Spices and Herbs

Because these are all fats, they should be used sparingly. A

Publish date: May 26, 2009

Practical, Healthful, Delicious

1 cup unpasteurized honey

Publish date: May 26, 2009

Removing the Mystery Behind Disease - Recipes

5 cups organic shredded coconut

Publish date: May 26, 2009

Creamy Tahini Dressing

1 1/4 cup water

Publish date: May 26, 2009

Removing the Mystery Behind Disease - Recipes

2/3 cup extra virgin olive oil

RecipesRemoving the Mystery Behind Disease - Recipes

5 cups carrot pulp

Publish date: May 26, 2009

Removing the Mystery Behind Disease - Recipes

1 cup extra virgin olive oil

Italian-Style Pasta Toss

Removing the Mystery Behind Disease - Recipes

 Italian-Style Pasta Toss

7 oz. corkscrew macaroni, cooked, drained,

Publish date: May 26, 2009

October Apple Salad

Publish date: May 26, 2009

Summary: Yield: 3 8-inch pizzas.

Pizza with Raw Alpine Cheese

Raw Apple Pie

Raw Oatmeal Porridge

Publish date: May 26, 2009

Summary: Adapted from The Raw Gourmet by Nomi Shannon.

Raw Oatmeal Porridge

1 cup raw oat groats (Not to be confused with rolled oats)

Spanish Rutabaga Rice

Publish date: May 26, 2009

Spanish Rutabaga Rice

3 cups shredded rutabaga