Celebration Smoothie (Raw Vegan, GF)

Let's celebrate the end of an amazing year the right way! No alcohol in this delightful beverage ;)

Yields: 9 cups

226g baby Spinach
16.9 oz Aloe Vera juice
Handful of Wheatgrass (optional)
1 whole golden Pineapple (500g)
400g frozen Strawberries (about 20)
1 whole frozen or fresh Mango (220g)
1/2 inch fresh Turmeric root

Blend in Vitamix. Enjoy!

Nutrition: Calories 670, Fat 3g, Carbs 168g (120g Sugar, 24g Fiber), Protein 13g, Vitamin A 170%, Vitamin B6 105%, Vitamin C 720%, Vitamin E 52%, Vitamin K 1236%, Calcium 42%, Magnesium 108%, Manganese 500%, Iron 65%, Potassium 72%, Zinc 40%

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Clean Green Smoothie (GF Raw Vegan Powerhouse)

This smoothie is a great way to get in your greens with the star sweetness of pear and the toothsome nature of dried figs. Ultra delicious!

Yields: 7 cups

Baby Spinach (282g)

Golden Pineapple (400g)

1 D'anjou Pear (200g)

2 dried Turkish Figs (50g)

3 spotty Bananas (420g)

2 cups filtered Water

In Vitamix, pack in spinach and add water. Blend on high until liquified. Add pineapple and pear; blend until incorporated. Add bananas and figs, then blend on variable to leave some texture.

Drink up! Every sip is magic :)

Nutrition: Calories 897, Fat 3.6g, Carbs 222g, Protein 17.5g, Fiber 34g, Calcium 458mg (46% DV), Iron 11.5mg (64%), Potassium 4121mg (88%), Zinc 3mg (39%), Magnesium 434mg (140%), Manganese 8mg (430%)

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Sweet'n'Spicy Veggie Pasta (Raw Vegan, Low-fat)

1.1 pound Kale (500g)

2 medium Zucchini (545g)

Handful baby Carrots (150g)

Handful white Mushrooms (100g)

1/2 Red Bell Pepper (100g)

1/2 Yellow Capsicum (100g)

1 pitted Mango (150g)

1 Lemon, juiced (1/4 cup)

4 ounces Orange Juice

1 tbs red Chili paste*

1 inch fresh Turmeric**

1 inch peeled Ginger

1/4 cup fresh Cilantro

1/2 tsp Cinnamon

1/2 tsp Paprika

1/2 tsp Cumin

1 Medjool date

* 1 tsp of paste = 2 tsp of powder = 1 dried chili

** equals 2 tsp of powder

Wash and spin dry your kale. Cut or rip into bite-sized pieces. Squeeze lemon juice over kale. Massage for 2-4 minutes. Let sit. If you do not like raw kale, my mother steamed half for 10 minutes and it came out well.

Wash your zucchini. Chop off ends. Place into spiralizer and cut into ribbons or noodles. If you do not have a spiralizer, try a mandolin!

In the Vitamix, add all other ingredients. Blend for 1 minute, using the tamping rod to help. The sauce packs a punch, so use less chili if you don't like too much heat.

In a large bowl, add half of the zucchini, half of the kale, and as much sauce as you like.

Dig in :)

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Oatmeal Raisin & Apple Date Cookies (Vegan, Fat-free)

Warm your home with these delicious seasonal cookies!

Yields: 12-24 cookies | Cook time: 10-12 minutes

Oatmeal Raisin
1 cup regular or instant oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup golden raisins
1/2 teaspoon pure vanilla
1/2 cup pure maple syrup
1 small spotty banana, mashed
1/2 teaspoon fresh lemon juice

2 tbs coconut sugar (optional)

Apple Date

1 cup instant oats

1 cup wheat flour

1/2 tsp baking soda

1/2 tsp baking powder

1 tsp cinnamon

1/4 tsp nutmeg

3/4 tsp pure vanilla

1/8 cup chopped dates

3/4 cup finely chopped apple
1/4 cup pure maple syrup

1/2 cup apple sauce

3/4 tsp lemon juice

Preheat oven to 375F.
Mix the oats, flour, baking soda, baking powder, nutmeg and cinnamon in a medium mixing bowl with a fork. Add the raisins or apples and dates.
Add maple syrup, vanilla, mashed banana or apple sauce, and lemon juice. Mix by spoon or hand.
Use a large spoon to drop cookie dough onto a baking sheet lined with a silicon mat. Flatten each cookie slightly with your hand or back of the spoon.
Bake for 10-12 minutes or until lightly golden. Cool for a few minutes on a wire rack before serving.

These cookies are soft and chewy, fresh from the oven and on the second day :)

Nutrition (per cookie): 80 calories, 0g total fat, 21g carbs (3g fiber, 8g sugar), 2g protein, 108mg potassium, 15mg sodium

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Unconventional Rice Pudding (V, Allergen-free)

Here is an example of a cooked dinner on the Raw till 4 (80/10/10) lifestyle. I eat all this. But if you can't go big, you can share ;)

Serves: 1-3 | Time: 40 minutes

1 cup dry basmati or jasmine rice
1 cup light vanilla almond milk
1/2 cup golden raisins, soaked
1.5 limes, squeezed of juice
4 tsp ground cinnamon
2 tsp ground turmeric
2 tsp maple syrup

Rinse and soak rice for 30 minutes. Drain. Bring lots of water to boil in a pot (I eyeballed how much liquid because I do this a lot). Add turmeric and lime juice.
Add rice and boil for 6 minutes, uncovered, stirring occasionally. Meanwhile, soak your raisins. Drain rice and raisins. Return to pot, on lowest heat, and add milk. Stir in cinnamon. Add your maple syrup.
You can leave it milky or let the rice absorb it.

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Raw Veggie Tacos (Vegan, Allergen-free)

Yields: 12+ tacos | Serves: 1-2 | Time: 15 minutes

1 head of romaine
1 medium big carrot
1 large gala apple
3 celery stalks
1/3 yellow capsicum
14 green beans
10 mushroom slices
1/4 red onion
6 dates, soaked
1 tsp chili paste
1 tsp lemon juice
1/4 cup orange juice
1/3 cup homemade hummus

Chop all ingredients, finely. Add to a mixing bowl and pour in lemon juice and hummus. Toss.
In a blender, add orange juice and dates. Blend. Pour over veggies. Add chili paste. Toss.
Optional: Chill for 1 hour to allow flavors time to mature and marinade.
Spoon into leaves, hold like tacos, and munch!

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Raw Fruit Wraps (Vegan, Allergen-free)

Bananza
       Yields: 4 tacos | Serves: 1 | Time: 10 minutes
1 head of romaine
2-3 spotty bananas
8 medjool dates, soaked
1-2 oranges, juiced

Apple Pie
       Yields: 10+ tacos | Serves: 1-2 | Time 15 minutes
1 head of romaine
10 deglet noor dates, soaked
5 apples, small or medium
1 tbs cinnamon, or more
1-2 oranges, juiced

Sauce:
Soak your dates in enough water to cover for 1-8 hours. Drain and reserve water if desired.
Squeeze the juice of one orange. Add to a food processor or blender.
Remove and rinse the outer romaine leaves. Dry and lay on a tray. You may need to break the spine of the leaf so it lays flat, and chop off the ends if they are rusty.
Add your dates to the food processor and puree or liquify. If you want the sauce thinner, add the juice of another orange.

Filling:
Bananza: Cut bananas in half lengthwise. You can do this while in the peel, half peeled, or peeled. You can also cut the banana into coins. Each leaf needs about 1/2 a banana. Drizzle with date sauce generously, and keep more for dipping.
Apple pie: Wash your apples (soak in water and vinegar for 20 minutes) and core them. I like to leave the peel on. I use honeycrisp or gala because they are crunchy and sweet. You can try a green apple or your favorite. Add cinnamon to your sauce and mix in the blender. Dice apples to about 1/4 inch. In a mixing bowl, add half your apples and half your sauce. Stir, then add the rest. Spoon onto leaves.

Hold like a taco, munch, and enjoy :)

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Black-Eyed Pea and Red Lentil Stew (V, GF, No Soy)

It is getting colder, so let's warm up!

Serves: 8 | Cook time: 1h 15m

Ingredients:
1 cup dry red lentils
1 cup dry black eyed peas
2 teaspoons virgin coconut oil
1 1/2 teaspoon cumin seeds
1 teaspoon garam masala
1 teaspoon coriander powder
1 tbs turmeric powder
6 cloves of garlic, minced
1-inch fresh ginger, minced
2 tablespoon chili paste
1 bunch of fresh cilantro
1 cup red onion, chopped
3 large ripe tomatoes, chopped
1/2 cup roughly chopped celery
1/2 cup chopped red bell pepper
1 inch of jaggery or 1 tsp raw sugar
1/4 teaspoon pink rock salt

Preparation:
Soak the black eyed peas and lentils, in separate containers with double the water to cover, overnight or for at least 4 hours. Drain and rinse; set aside. Chop your onion, garlic, and ginger.
In a deep pan, add coconut oil and heat on medium. Add cumin seeds and mix until they pop, being careful not to burn. Add in the ginger, garlic and onion and sauté for 4 minutes or until onion is translucent.
Add in all the spices and mix for a few seconds. Add in the celery, bell peppers, tomato and chili paste to taste and cook for 4 minutes until tender and mushy.
Add the lentils, peas, salt and 3 cups water. Cover and cook for about an hour or until the lentils are soft.
Soak rice for 30 minutes. Drain and rinse. Boil salted water, then add rice. Cook for 6 minutes. Drain.
Taste stew for salt and spice. Add spices or more water, if needed. Add half of your cilantro, and reserve the rest for serving.
Serve hot atop or alongside a bowl of rice.

Pairs well with fresh naan, roti or banana chips.

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College Cooking: Caramelized Apple and Potato Roast (V, GF, No Soy)

Autumn Eats Series

Now this is some fall food! Makes the whole house smell amazing. High carb, low fat. Totally delish.

Serves: 1 | Prep time: 5m - Cook time: 1 hour

1 russet potato
1 large honeycrisp
1/6 purple onion
1 1/2 tbs pure maple syrup
1/4 cup of apple cider
Golden raisins (optional)
1/2 tsp Cumin
1/2 tsp Coriander
Sprinkle of Dukkah
Pinch of Sea Salt*
Pinch of Turmeric
Pinch of Cayenne
Pinch of Garam Masala

* When you're using spices, you don't really need salt, in my opinion. Add a little if you like, but remember you want to keep sodium low. If you're gonna toe the line, try some celtic or pink salt, none of that laboratory salt crap.

Preheat oven to 425F.
Wash (and peel if not organic) the potato and apple. Chop rustically and toss in a glass baking dish. Pour apple cider in (make sure it covers the bottom of the dish; you want to keep everything hydrated, it aids in cooking). Add spices and drizzle with maple syrup. Stir or place in the oven. Let the caramelization begin!
Bake for 1 hour. Add raisins during last 5 minutes, stir.

Feel free to serve with rice if you want more carbs. Enjoy!

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College Cooking: Chewy Carrot Coconut Loaf (V, GF, soy-free)

Autumn Eats Series

Serves: 10 | Prep time: 10 minutes | Cook time: 1 hour

1.5 cups gluten-free flour*
1/2 cup raw sugar (coconut, date, cane, etc)
1 cup shredded carrots
1 medium ripe banana
1/2 cup apple sauce
1 tsp almond or vanilla extract
3 tbs golden raisins
2 tbs coconut flakes
2 tbs whole chia seeds
6 tbs water
1/2 tsp Himalayan pink salt
2 tsp ground cinnamon
1/2 tsp baking soda
1/2 tsp baking powder
zest of an orange

* I used Bob’s Red Mill Hearty Whole Grain Bread Mix: the texture was great but the caraway seeds were unwelcome. Next time I’ll try an all-purpose mix or combine coconut + almond flours

Preheat your oven to 350F
Mix the water and chia seeds; let gel for 5-10 minutes
Mash your banana and shred your carrots
Mix sugar, carrots, banana and chia in a medium bowl with a large fork
In a medium bowl, mix all other ingredients with a spoon or whisk
Add the second bowl into the first and stir until combined well
Zest orange over the bowl and fold periodically for even distribution
Transfer to a greased loaf dish (I used a 9x9 cake pan)
Bake this bread for just under 1 hour
Poke with a knife and check if it comes out clean
Let cool for 10 minutes in pan before removing

Serve with fruit or coconut whip :)

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Pumpkin Spiced Tapioca Pudding (V, GF, soy-free, refined-sugar free)

Autumn Eats Series

Autumn is such a great time for seasonal cooking! Of course summer bears wonderful fruits, but think of all the great vegetables and hearty warming recipes of fall…
The season also offers a wonderful array of desserts like apple pie and pumpkin ice cream. I wasn't planning to invent a new treat when I made this tapioca, I just wanted to veganize it. Now to give it that October twist, we kick it up with pumpkin and spices!

For the tapioca pudding:

Cook time: 30 minutes | Fridge time: 2 - 4 hours | Serves: 2 - 4

2 cups almond milk*
1/3 cup small pearl tapioca
1/2 cup coconut milk or cream
1 ripe spotty banana or 1/3 cup unrefined sugar
2 tbs coconut flour or lucuma powder
1 1/2 tsp of pumpkin spice**
1/2 tsp vanilla extract
1/4 tsp pink salt

* or your favorite dairy-free alternative
** or 1 tsp ground cinnamon + dash of ginger, allspice, nutmeg and cloves

In a medium-sized saucepan, combine 1 cup of almond milk and the tapioca, then allow 2 hours or more for them to soak in the fridge.

If using a banana, blend it with the remaining cup of almond milk or wait until after you have cooked the mixture to stir in a mashed banana.

When ready, bring the mixture to a boil over medium heat, whisking in the remaining almond milk, coconut milk, sugar (exclude if using a banana), spices and salt. Stir until at a full boil (about 10 minutes), turn down the heat and, continuing to stir often, simmer for 15 to 20 minutes.

Once the tapioca beads are translucent, add the flour and lucuma (or other thickening agent), stirring constantly until combined. Add the vanilla and remove from heat. Let the pudding cool for at least 10 minutes before serving if you like it warm. If serving cold, place a piece of plastic wrap directly on the surface of the pudding to prevent a skin from forming. Don't worry about browning from the banana, as the spices already color your pudding beautifully. 

For the pumpkin butter (optional):
Cook time: 30 minutes - 1h 30m | Yields: 2 cups 
20 oz pumpkin puree or 1 sugar pie pumpkin

2 tbs maple syrup or 1/2 tsp stevia (optional)

1/2 cup apple juice or cider*

adjust spices to taste…

1 tsp ginger paste or powder

1 tsp ground cinnamon

1/2 tsp nutmeg

vanilla extract

pinch of salt

* I buy no sugar added or make my own

Preheat your oven to 400 F degrees. Half and seed your pumpkin before placing in a glass pan, skin up, with enough water to just cover the pan's bottom. Roast for 1 hour. Scoop out the flesh and blend in a food processor until smooth. Add all ingredients to a pot and whisk to a boil, then simmer for 30 minutes. Let cool and store in sterile mason jar, refrigerate.

To serve, combined the two in a bowl or jar in multiple layers.

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College Cooking: Lentil-Loaf and Scallion Potato Croquettes (GF, Vegan)

GF Vegan Lentil-Loaf

Prep time: 15 minutes - 1 hour | Cook time: 45 minutes | Serves: 2-3

2 cups soaked or cooked lentils, cooled or chilled
2 cups frozen baby spinach, ripped

1/2 cup mushrooms, diced

1 cup gluten-free rolled oats

1 tbsp veg broth

1/3 onion, diced
2 tbsp flax meal

6 tbsp warm water

1 clove garlic, minced
1/2 cup chickpea or GF flour

1/2 cup vegan BBQ sauce + topping

1/4 cup golden raisins, soaked

2 tsp Turmeric powder

1 tsp Cumin powder

1/2 tsp Cayenne pepper

Salt and Pepper, to taste

In a small bowl, mix your flax and water. Set aside to jellify. If your raisins are plump you can skip this step, otherwise soak them.

In a food processor, blend half of your lentils and oats until smooth. This may require a little water if your lentils were on the dry side. Add to a medium mixing bowl.

Chop your mushrooms, onions and garlic finely. In a small pan, heat your veg broth and sauté the onions and garlic until fragrant or transparent. Add your BBQ sauce. Remove a Ziploc of frozen spinach and, while sealed, squeeze the bag gently so the leaves splinter. If you prefer, roughly chop fresh spinach. Pour into your pan with your mushrooms and stir a few times. They should defrost quickly, and do not need to be heated through. Remove from heat.

Add your flax egg or binder to the mixing bowl. Knead once. Add the rest of your oats and lentils, as well as your BBQ veggies, to the bowl and mix. It will get messy! That’s normal. Add your desired spices and raisins. Add flour a little at a time (I ground additional oats to make flour).

Pour the mixture into a lightly greased glass loaf dish (9x5”). Let rest for 10 minutes in the fridge while you preheat the oven to 375 F degrees. The flax will continue to bind during this time. Spread extra BBQ sauce on top with a spatula and bake for 35 minutes.

Let rest before slicing and serving. Enjoy :)

Scallion Potato Croquettes

Serves: 2-3 | Prep time: 10 minutes | Cook time: 30 minutes

1 large baking potato, peeled and cut into small chunks

2-4 scallions, thinly sliced or minced

1 1/2 teaspoon sesame oil 

Sea salt & White pepper*

*I used sea kelp granules and black pepper because I didn’t have those but both work well

Wash and peel potatoes then cut into chunks. Boil in water for about 12-15 minutes until soft.

Drain and run under cool water then let rest for 5 minutes. Mash and rest again for 5. While those are cooling, pre-heat your oven to 375 degrees F.

Add scallions, sesame oil, salt and pepper to your mashed potatoes (you can use the same bowl). Mix.

Form croquettes by rolling 1/4 cup (you can use a measuring cup or just scoop it into your palm) mixture into a ball.

Place on cooking sheet lined with aluminum foil and lightly greased.

Bake for 10 minutes, flip, spray again and bake for 10 more minutes.

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College Cooking: Not Yo Mama’s Tomato Soup (V, GF, fat-free option)

It's that time of year again! Autumn. The trees are beautifully colored, the breeze is cool, and it's time to eat warm nourishing meals! I decided to keep this recipe low-fat and low sodium for those of you watching your intake, especially if you are indulging in desserts like me :D

Crockpot: 10 hours | Servings: 1-2

2 medium Tomatoes, diced
1 clove of Garlic, minced
1/2 small Onion, diced
1-2 handfuls of Mushrooms, minced
1 3/4 cup Veggie Broth
1/4 cup Tomato Sauce
2 tsp Chickpea Flour
2 tsp unsweetened plant milk

1 tbs Nutritional Yeast Flakes
1 tbs turmeric powder
1 tsp raw cane sugar
1 tsp onion powder
1 tsp garlic powder
1 tsp black pepper
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp cayenne pepper
Glug of vegan Balsamic Vinegar (could try red wine or apple cider vinegar)
1 bay leaf
Fresh Cilantro to taste

Add everything to lined crockpot. Stir. Cook on low for 10 hours. This is a chunkier soup, but you can blend the tomatoes if you want it creamier. Also add more flour towards the end to thicken if you don't like thin broth.
If you follow the 80/10/10 diet, this would be great as a cooked dinner with some rice or pasta. Otherwise serve with a tortilla chips, oyster crackers, or a sandwich. The basic recipe for a jammin' grilled avocado sandwich is below.

Two slices of bread (I recommend everything)
1/2 avocado, mashed
Earth Balance vegan buttery spread
Maine Coast Sea Kelp Granules, dash
Onion Powder, dash
Lemon Juice, squeeze (optional)

Butter your bread on the outside. Mix all the ingredients. Medium heat a lightly greased flat pan. Spoon mixture onto bread. Grill on each side for a minute or two until golden-brown. Yum!

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College Cooking: Superfood Power Bites (V, GF, Raw)

Prep time: 10 minutes | Fridge time: 30 min - 1 hour | Yields: 8-10 bites (serves: 4-5)

Depending on what brand you use all the ingredients below can be certified raw, gluten-free and vegan.

1 cup Coconut flour

1/2 cup Peanut flour

2 tsp Lucuma powder

1 tsp Golden Flaxseed meal

1 tsp Ground Cinnamon

1 tsp Turmeric powder

1 tsp raw Cacao powder

1 tsp raw Coconut Sugar

1/2 tsp Himalayan Pink Salt

1 tsp Pure Vanilla Extract

1/4 cup Pure Maple Syrup*

1/3 cup virgin Coconut Oil, melted

1/8 cup raw nut or seed milk **

1/2 tsp vegan chocolate Shakeology (optional)

1/2 tsp Garden of Life raw fiber (optional)

1 drop liquid flavored Stevia (optional)

1/2 tsp raw cane sugar (optional)

* I used Grade A (medium amber) syrup, but use Grade B if you plan to bake these out and throw a teaspoon of baking powder in the mix.

** or any non-dairy milk. I used a lightly sweetened vanilla cashew milk I made.

Line a small glass pan with parchment paper.

In a large mixing bowl add your flours and powders. Mix with a fork.

Add in your wet ingredients. Begin folding and kneading the dough, but don't overwork it.

Wipe the inside of the bowl that contained your coconut oil to lightly grease your fingers. Roll dough into balls. Roll in cane sugar, if desired. Place in your pan and cover.

Refrigerate for an hour if you can stand to wait that long.

Serve with a tall glass of your favorite mylk. Enjoy.

I like to have one of these in the morning with my banana coconut water because the fiber keeps me full and the vitamins keep me focused. They are also a good post-workout treat because they are packed with protein for muscle repair. They're a good snack for any time really!

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College Cooking: Savory Chinese Noodle & Cabbage

Quick, simple, nutritious and delicious! Just what a busy student needs.

Time: 15 minutes | Serves: 2

2 cups veggie broth

1 cup tomato juice

1/2 cup water

1/4 cup Shanxi mature vinegar

1 tsp Chinese 5 spice

1/4 tsp Cayenne pepper

1 1/4 tsp Onion powder

1 1/2 tsp Raw Cane sugar

1 bunch dried Oriental noodles

1 cube frozen ginger

1/4 head red cabbage, shredded

1/2 yellow bell pepper, sliced thin

2 cloves garlic, minced

1/4 cup silken tofu (optional)

To a medium saucepan add the garlic, ginger and liquid. Bring to a gentle boil. Whisk in your spices. Add the sugar and reduce to a simmer. Chop your cabbage and bell pepper. Stir the veggies into your broth. Cook for 12 minutes.
The oriental noodles I had only take a few minutes to cook so I added them now. If you want to add silken tofu (traditionally would crack an egg) simply whisk some into the mix. Stir and cook on low for 3 more minutes. You should notice the sauce thickening and reducing. Ready to serve!

Next time I will try this with bok choy and maybe mung sprouts, or a nice mushroom, but this is what I had on hand.

Jazzed up with pureed sweet potato :)

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