Ingredients:
2 large mangos, diced
1 red bell pepper, diced
1/4 red onion, minced
1 small jalapeno, minced
1/4 cup chopped cilantro
pinch of mineral salt
1 lime, juice of
Directions:
Place the diced mango, bell pepper, onion, jalapeno and cilantro in a medium/large mixing bowl. Add pinch of salt and squeeze of lime juice over top, gently toss to coat. Let stand for 30 minutes so flavors can mingle.
Serve with chips, or as a condiment or side to any complimentary meal, such as bean tacos, bean & quinoa/rice burritos, and various vegan bowl meals.
NOTES:
If you feel a whole jalapeno is too much for your taste, use half, adding more as needed. Some jalapenos are hotter than others, so be sure to taste for heat before adding a whole one.
Never cut a mango before? Here are 2 methods to get you started: How to Cut a Mango
Ingredients:
2 cups frozen cherries
1 cup unsweetened almond milk
2 tablespoons raw cacao powder (cocoa powder is ok too)
1 small medjool date (pitted and chopped) or 1 teaspoon pure maple syrup, optional
1 scoop protein powder (plain or vanilla) or 2 tablespoons almond butter, optional
optional toppings:
granola
cacao nibs
hemp hearts
Directions:
In blender, add ingredients and blend until smooth, adding a little extra milk as needed.
Serve with optional toppings and eat with a spoon or sip with a straw. Enjoy often!
Makes 1 generous, or 2 small, servings.
NOTES:
If using fresh cherries, add 1/2 cup of ice or 1 frozen banana and reduce the cherries to 1 1/2 cups. Start with only 1/2 cup of milk, adding more milk as needed.
Want to make this super decadent, try using light coconut milk from the can!
Make this raw by using water or homemade almond milk.
Ingredients:
1 Tbsp. olive or coconut oil
2 medium yellow onions, diced
1 bay leaf
1 1/4 tsp. ground cumin
1 tsp. kosher salt
1 tsp. ground turmeric
1/2 tsp. ground coriander
1/8 tsp. ground cardamom
dash of ground black pepper
sprinkling of crushed red pepper flakes
4 garlic cloves, minced
Sustenance:
4 1/2 cups vegetable broth
1 large head of cauliflower, roughly chopped to the same size
Conclusion:
1 cup canned coconut milk
1 Tbsp. apple cider vinegar
fresh dill (for garnish - optional)
Directions:
In a large soup pot, heat the oil over medium-low. Add all the aromatic ingredients, except for the garlic. Saute, stirring occasionally until the onions become translucent, about 10 minutes. Then, add the garlic and saute another few minutes.
Add the sustenance ingredients and bring to a boil over high heat. Reduce to a simmer and allow to cook for about 15 minutes, until the cauliflower is tender.
Remove from heat and transfer carefully to a blender. Blend on high (allowing steam to vent) for a few minutes, until silky and smooth.
Transfer back to the soup pot and stir in the coconut milk and vinegar. Bring back to heat over low, ensuring it doesn't boil
Serve hot and topped with fresh dill and ground black pepper, if you like.
1 loaf of (stale) Udi's Whole Grain Gluten-Free Bread, cubed
1 egg, beaten
salt and pepper to taste
cooking spray
Directions:
Preheat oven to 375 degrees.
In a large skillet, heat 1 tablespoon of oil over low heat. Add sliced onions and cook until caramelized, stirring occasionally, about 40-60 minutes. Transfer to large bowl; set aside.
Heat remaining oil in skillet over medium-high heat. Add mushrooms and cook approximately 5 minutes, until mushrooms are softened and browned. Stir in kale and cook for 2 minutes.
Add sage, thyme, and broth to skillet. Bring to a simmer and cook for 5 minutes. Remove from heat.
Add bread and egg to caramelized onions; toss to combine. Stir in vegetable mixture and salt and pepper.
Pour stuffing into a large casserole dish coated with cooking spray or oil and cover. Bake for 30 minutes. Remove cover and spray top of stuffing with additional cooking spray. Bake for another 15-20 minutes or until golden brown.
1 1/2 pounds (2 large) russet potatoes, peeled and cut into 1-inch cubes
1 pound (1 medium) cauliflower, cut into 2-inch florets
1/2 teaspoon sea salt
1/2 teaspoon ground turmeric
1 1/2 - 2 cups water
1 large tomato, cut into 1-inch cubes
1/2 teaspoon garam masala
1/2 cup fresh cilantro, chopped
Directions:
In a large saucepan, heat up the oil over medium heat. Once the oil is hot, add the onion and garlic and stir-fry until soft and translucent, 1-2 minutes. Add the ginger, chili, and cumin seeds, and stir-fry for another 1 minute.
Add the potatoes and cauliflower and cook, stirring frequently, for about 4-5 minutes. Add the sea salt, ground turmeric, and 1 1/2 cups of water. Stir to mix all the ingredients well. Bring to a boil and reduce the heat to a simmer. Cover and cook, stirring occasionally, until the potatoes and cauliflower are fork tender and the liquid has been reduced, about 15-20 minutes. You may need to add more water if it gets too dry, but this dish is meant to be thick.
Add the tomato and cook for another 2-3 minutes. Sprinkle in the garam masala and chopped cilantro and toss to mix.
¼ cup capers (in salt not vinegar), roughly chopped
¼ cup sultanas or raisins, roughly chopped
6 tbsp almonds, chopped and toasted
¼ cup / 60 ml / 4 tbsp extra virgin olive oil
1 medium red onion, very finely diced
3 large garlic cloves, pressed
2 tbsp nutritional yeast
½ tsp fine sea salt (more if skipping capers)
½ tsp freshly ground black pepper
½-¾ tsp hot chilli flakes
Sauce
¼ cup / 60 ml / 4 tbsp extra virgin olive oil
2 cups peeled and finely diced tomatoes (2 large tomatoes)
2 tbsp tomato paste
1 cup water
¼-½ tsp hot chilli flakes
2 garlic cloves, finely grated
1 tsp fine sea salt
a generous grind of black pepper
Directions:
Set the oven to 180° C.
Wash tomatoes and peppers well. Cut about 1-2 cm off each pepper and tomato and set the tops aside. Make sure you don’t cut the peppers too close to the base of the stalk as it may come loose and you want the tops left intact to keep the filling nice and moist.
Using a sharp-edged spoon, scoop the inside of the tomatoes, leaving the outer walls intact. Save the scooped-out tomato flesh.
Deseed the peppers, breaking the white membranes with your fingers or a small knife.
Arrange the hollowed-out tomatoes and peppers snugly on a baking tray (or trays, I had to use two to fit them all in).
Season the inside of each vegetable with a pinch of salt, sugar and pepper.
Blend or finely dice the insides of the tomatoes to add them to the rice filling.
Mix all of the filling ingredients together with the blended tomato flesh and olive oil.
Spoon the filling into the vegetables, but be sure not to overfill – the mixture should be roughly level with the cut so that there is room for expansion under the tops. Give the mixture a good stir between filling each vegetable so that you distribute the liquid that drops to the bottom evenly between all vegetables. Put the tops back on.
In a mixing jug, combine all of the ingredients for the sauce. Pour the sauce on the bottom of the tray, in amongst the stuffed vegetables.
Put the baking tray (or trays) into an oven. After about 1 hour, protect the tops from burning by wrapping a piece of aluminium foil over them. Continue baking for another 30 minutes, until the rice is cooked through. If the rice is still a little hard at the end of the cooking time, leave the veggies in a warm (switched off) oven for another 30 minutes to finish off cooking.
Traditionally, yemista is served at room temperature rather than warm, so allow it to cool down before eating. They’re best enjoyed with a simple green salad (I use Romaine lettuce, spring onions and cucumber) and some crusty bread.
1 can of great northern white beans, rinsed and drained
1 cup unsweetened almond milk
4 tablespoons freshly squeezed lemon juice
2 1/2 tablespoons nutritional yeast
1 1/2 teaspoons white miso
½ tsp mustard powder
for the soup
1 teaspoon olive oil
2 shallots, chopped
1-2 medium-large cloves garlic, minced
2 cups canned or frozen (thawed) artichoke hearts
2 cups spinach leaves
2 teaspoons dried basil
1 teaspoon dried oregano
3 cups vegetable broth
1 cups water
salt and pepper to taste
Directions:
In a high speed blender or food processor, combine the ingredients for the cream and blend until smooth. Set aside until ready to use.
In a large pot, heat the olive oil over medium heat for 1 minute. Add the shallots and garlic and sauté until fragrant and the shallots become slightly translucent. Add the artichokes, basil, and oregano, and sauté for 2-3 minutes. Add the spinach, vegetable broth, and water and mix well. Put the lid on the pot and bring to a boil. You will need to stir it a few times until the spinach cooks down. Once it is boiling, crack the lid and lower to a simmer. Let it simmer for about 10 minutes.
After 10 minutes, remove the soup from heat. Use and immersion blender to pulse the soup until it has a chunky consistency, not smooth. Pour in the cream and mix until combined. Add salt and pepper to taste.
Return to a simmer for about 5-10 minutes. Remove from heat again and serve. Enjoy!
5 Tbsp. nondairy butter, melted (or use coconut oil)
35 oz. tub flavored dairy free greek yogurt of choice
2 c. fresh fruit
Directions:
In a food processor, pulse the granola until it becomes a little smoothers.
Add the melted butter and blend until well-combined.
Place the granola crust into an 8x8 pan covered with parchment paper. Press firmly down with your hands until the crust fills the bottom of the pan. Freeze for 5 minutes.
Add the yogurt and top with fresh fruit.
Cover and freeze for an hour or until just firm.* Slice and go.
1½ cups (255 g) cooked chickpeas (or one 15-ounce/425 g can, rinsed and drained)
2 teaspoons coconut oil
2 tablespoons liquid aminos (or gluten-free tamari; use coconut aminos to be soy-free)
1 avocado, pitted
2½ tablespoons lime juice
2 green onions, chopped (green and white parts)
1½ tablespoons plain vegan yogurt (or mayonnaise; soy-free if necessary), optional, to add creaminess
½ teaspoon ancho chile powder
½ teaspoon garlic powder
Salt and black pepper to taste
8 corn tortillas (see Tip)
Olive oil spray
Salsa or dip of your choice
Directions:
Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper or a silicone baking mat.
Heat a large frying pan, preferably cast iron, over medium heat. Add the chickpeas and liquid aminos and cook, stirring occasionally, until all the liquid has been absorbed. Remove from the heat and let cool for 2 to 3 minutes. Use a potato masher or pastry cutter to mash the chickpeas into small pieces.
Scoop the avocado flesh into a large bowl and mash until smooth but slightly chunky. Add the chickpeas, lime juice, green onions, yogurt (if using), ancho chile powder, garlic powder, salt, and pepper. Stir until combined.
Heat a frying pan over medium heat and heat the tortillas, one at a time, for 30 seconds on each side, until soft and pliable. Stack them on a plate and cover with aluminum foil while you cook the rest.
Lay out 1 tortilla and spread about 3 tablespoons of the avocado mixture down the center. Roll into a tube and place it seam side down on the prepared baking sheet. Repeat with the remaining tortillas and filling.
Spray the taquitos with olive oil and bake for 10 minutes. Flip the taquitos, spray them with olive oil again, and bake for another 10 minutes, or until crispy. Serve immediately with your choice of dip or salsa.
black salt (optional and gives an eggy flavour like sulphur!)
Directions:
If your tofu is especially watery just squeeze out excess water through a sieve or nut milk bag. It doesn't need to be completely dried out but if there's too much water then definitely strain some out.
Combine all the eggless salad ingredients together in a bowl. Refrigerate and consume within 5 days.
Stack this sandwich however you please but I added thick tomato slices, ribboned cucumber, extra mayo, massaged kale with sea salt and lemon juice, and piled it all between lightly toasted sprouted grain bread
Preheat oven to 325 degrees F ( C) and line 1 large or 2 small baking sheets with parchment paper.
Add dry ingredients to a food processor or a mixing bowl and process or whisk until thoroughly combine.
Then add oil and pulse/use a pastry cutter or fork until crumbly.
Add cold water 1 Tbsp at a time, pulsing/stirring until it forms a semi-sticky dough that’s moldable with your hands and not crumbly. It shouldn’t need more than 5 Tbsp.
Remove from processor or mixing bowl and form into a loose ball with your hands. Transfer to a clean surface lined with wax or parchment paper. Lay another sheet of parchment paper or wax paper on top and use a rolling pin to roll the dough out into a rectangle slightly less than 1/8th inch thick (see photo).
Use a knife, a pizza cutter, or a small cookie cutter to cut the dough into squares (or circles). Makes about 60 squares.
Transfer the dough (still on the wax paper or parchment) to a baking sheet and pop in the freezer for about 10 minutes to stiffen. This will help them firm up and become easier to transfer to the baking sheet.
Once firm, use a spatula to carefully transfer the crackers to the parchment-lined baking sheet(s) in a single layer, making sure they aren’t touching to ensure even baking.
Bake for 16-22 minutes or until slightly golden brown (be careful not to burn). Remove from oven and let cool.
Enjoy immediately. Store leftovers covered at room temp for up to 1 week or in the freezer for 1 month.
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