Smoky Sauce or Cheesy Dip (GF vegan, oil-free)

This sauce is super easy to whip up if you have a high-speed blender. And it's highly versatile! I have used this on pizza, pasta, sandwiches, and crackers. I've tried fancy stovetop recipes for similar sauces and in my opinion they aren't really worth the time when you can get this flavor and texture so readily.

Yields: 3 cups

1 cup raw cashews

1 cup boiling water

1 can organic white beans (partially drained, not rinsed)*

2 tbs organic mild miso paste
1/4 cup nutritional yeast flakes

5 cloves roasted garlic

5 drops mesquite liquid smoke
1/2 tsp onion powder

1 tsp dried chives

1/2 tsp Italian herbs

1/4 tsp smoked paprika

Few dashes cayenne

Black pepper, to taste

* I used Simple Truth from Kroger/Smith's; your can of white/cannelini/great northerns might be slightly more watery or thick

Start by boiling 1 cup of water in an electric kettle. To a high-speed blender, add 1 cup of cashews and the boiled water. Open the can of beans and use the lid to drain off any excess liquid on top, but preserve the liquid keeping the beans in the can. Add all remaining ingredients to the blender. Blend on medium-high until smooth and fluffy. Add pepper to taste. I found the salt from the beans and miso to be enough.
Now get out there and slather stuff with this deliciousness!

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Veatballs + Corn Spaghetti Review (GF Vegan, soy free, oil free)

These Italian style veatballs pair well with various sauces and are simple to make. Plus they're packed with nutrients! I hope you enjoy them as much as my family did :)

Prep: 30 min | Cook: 45 min | Makes: 14 veatballs

1 cup cooked black rice

1/2 cup cooked millet

1/4 cup gf rolled oats

1/3 cup chopped pecans*

1/4 cup organic corn meal**

1 heaping tsp Italian seasoning

1 tsp garlic powder

1 tsp onion powder

1/2 tsp sweet paprika

1/4 tsp mustard powder

1/4 tsp ground cumin

1/4 tsp black pepper

1/4 tsp sea salt

2 tbs vegan cheese

2 tbs fresh lemon juice

2 tbs pure maple syrup

1 tbs + 1 tsp tamari***

1 tbs veggie broth

* If you have a nut allergy, you can use 1/3 cup of sunflower seeds instead.

** If you don't have corn meal, you can use brown rice or chickpea flour. Any flour works if you're not gf!

*** I buy low sodium Tamari because it's GF, but you can use soy sauce if you don't mind, or make your own vegan version of this sauce.

Cook your rice and millet, if you don't have day old grains in the fridge. In a pot, add all of your ingredients except the maple syrup, vegan cheese, and corn meal. Stir over a medium-low heat for 5 minutes until the spices are well combined.

Preheat your oven to 400F. Add the heated mixture to a large food processor, then sprinkle in the corn meal and vegan cheese. Pulse blend a few times. On a low speed, turn the machine on as you pour in the maple syrup. Don't overmix - you should be able to tell when it is beginning to come together.

Line a medium-sized baking sheet with a Silpat mat. Remove the blade from your food processor and get a spatula ready. Spray your hands lightly with water and begin to form your meatballs. They should be about 1.5-2 inches in diameter. If they are too small, they will not stay as moist.

Bake for 15 minutes, turning halfway through if you desire a more even browning (they will cook through either way). Turn off the oven and crack the door, letting the balls rest for 10 minutes. This is the perfect time to cook your spaghetti!

I recently bought 10 pounds of Heartland GF spaghetti and am very impressed by the texture. Most gluten free pastas stick together or fall apart, but this one cooked up very nicely and tasted good too.

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5 Minute Summer Salad (GF Vegan, Raw option)

It's 95F today and I don't want to cook! Need something refreshing, but not too low calorie? This recipe is sure to please.

Serves: 1-2 | Time: 5 minutes

2 cups White Beans*
3 large Carrots
2 Gala Apples
1 hefty Cucumber
1/4 cup homemade Salsa
1 tbs Sunflower Seeds (optional)

* I buy dried beans in bulk and make big batches every weekend. Rinse canned beans well, if using.

Finely chop your fruits and vegetables. Add to a large serving bowl, then stir in the beans and salsa. Top with sunflower and fresh herbs, if desired. To keep it raw, swap the beans for sprouts.
Enjoy :)

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Farmer's market cucumbers until mine grow

As you can see, I am very patient when it comes to finely dicing things...

"Ease Into Raw" Savory Garden Zoodles (GF Vegan)

My parents are not vegans or raw foodists, but they are trying to eat mostly plant-based and enjoy the meals I make for dinner. However, they rarely eat raw fruits and vegetables which is vital for health. I decided to ease them in by making pasta! This provides the warmth and heartiness of a cooked dish with the refreshing lightness of a raw meal.

Serves: 3 | Time: 35 minutes

4-5 medium Zucchini
2 1/2 cups Tomato Sauce
1 1/2 cups Diced Tomatoes
3/4 lb raw Kale, destemed
1 1/2 cups fresh Green Peas
1 cup cooked Lima Beans
1 cup cooked Chickpeas
3 large Carrots, chopped
1/2 Red Onion, diced
2 Celery Stalks, diced
1 Lemon, squeezed
1 cup Vegetable Broth
1 tbs Italian Seasoning
1 tsp Celery Seeds
1 tsp ground Cumin
1 tsp ground Turmeric
1/2 tsp Garlic Powder
1/2 tsp Cinnamon
1/2 tsp Paprika
1/4 tsp Cayenne
Dash of Pink Salt
Dash of Black Pepper
Optional: Cherry Tomatoes

To begin, spiralize your zucchini or any summer squash. Add to a large mixing bowl and squeeze half of your lemon on top. Toss and set aside.

Destem your kale and chop (if  necessary). Add to a steamer and cook for 15 minutes. Meanwhile, chop your veggies.

To a large saucepan, add half of your veggie broth and turn the heat to medium. When small bubbles appear, add your onion and cook for a few minutes. When fragrant, add the rest of your vegetables and simmer for 5 minutes.
When the liquid begins to evaporate, add the rest of your vegetable broth, tomato sauce, diced tomatoes, and spices. Let simmer for 10 minutes with the lid on.

When your kale is done, squeeze the rest of your lemon on top and stir it into your veggie tomato sauce with your beans.
Pour over zoodles, toss and serve in large bowls. Garnish with cherry tomatoes, if desired. Enjoy! :)


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Fresh Spring Rolls and Homemade Dip (GF Raw Vegan)

Spring Rolls:
4 Rice Paper Wrappers
3 medium-size Carrots
1/3 Persian Cucumber
1 Champagne Mango
1 cup Alfalfa Sprouts
Few sprigs Cilantro

Dipping Sauce:
3 tbs (or more) Filtered Water
2 tbs Natural Peanut Butter
1 tsp Coconut Aminos
1/2 tsp Sriracha

In a small bowl, mix the ingredients for your dip with a whisk. Let infuse while you prepare the rolls.
Wash and peel your veggies if necessary. Julienne the carrots and cucumber into small strips about two inches long.
Cut your mango into thirds by making two cuts along either side of seed down from the top of the fruit. Slice into strips while still in the peel and trace around the edge of the peel with the tip of your paring knife.

Soak your rice paper wrappers as you make each roll. I filled a large pan with warm water and submerged each for 30-40 seconds.
In the middle of your wrapper, add a handful of sprouts and a pinch of cilantro leaves or the whole sprig. Lay 4 strips of cucumber, carrot and mango.

To wrap, fold the top and bottom over the filling. Then gently pull one side over and tightly tuck against the filling before rolling once. Finish wrapping your roll and repeat.
Using the leftover veggies for a platter. Everything tastes delicious with the sauce! Don't be afraid to double dip ;)

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Creamy Cool Cucumber Coconut Lime Soup with Zoodles (Raw GF Vegan)

1 large Cucumber (350g)
1 small Zucchini (300g)
4 tbs Coconut Creme
OR 1 ripe Avocado
1-2 sprigs of Mint
1/2 tsp of Cumin
Dash of Pink Salt
Juice of 1 large Lime
1 Garlic clove (optional)*
Water to desired consistency

* I wouldn't recommend raw garlic because it is so powerful but if you're a fan then go for it

Wash and peel, if desired, your cucumber. Chop three slices and add the rest to your blender. Wash and peel your zucchini. Spiralize half and add the rest to your blender.
Add to your blender the lime juice, water (start with 1/2 a cup), and avocado or coconut creme. Blend on high.
Add herbs and spices, plus more water if desired. Pulse a few times.
In a bowl, add your zucchini spirals. Pour the soup over. Top with cucumber slices.
Enjoy! :)

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Spicy Fruity Salad (Vegan, GF, Raw Option)

Hey lovelies! I adapted a chutney recipe into this amazing salad that I just have to share. It is sweet, spicy, refreshing, satisfying, and pretty simple.

Serves: 1-2 | Inactive time: 8+ hours | Active time: 30 minutes

3 cups Chickpeas, soaked and cooked (302g)
1 Cucumber, sliced (320g)
1 orange Capsicum, diced (200g)
1/2 Mango, chopped (123g)
1 Apple, chopped (183g)
2 stalks Celery, chopped (92g)
1 large Carrot, diced (70g)
7 Dates, chopped (70g)
3-4 tbs Tomato Paste
Juice of 1/2 Lemon
1/4 cup of fruit juice*
2 tsp Curry powder
1 tsp Cayenne
1/2 tsp Paprika
1/2 tsp Coriander

* I used organic cold-pressed orange mango juice

I soaked my chickpeas for 48 hours with intermittent rinses. Some of them sprouted but this is just a personal preference. A minimal soak of 8 hours is recommended and the cook time should be 30 minutes either way. If you want them raw, opt for at least 24 hours of soaking.
After I prepared the chickpeas, I let them chill in the fridge while I chopped the rest of the ingredients.
Then I made my dressing, which was tomato paste mixed with fruit juice. You can add some of the spices to this.
In a large mixing or serving bowl, add all your chopped ingredients plus chickpeas and toss. Then sprinkle with spices, drizzle on your dressing, and squeeze on the lemon juice. Toss or gently stir again.

Note: Always adjust spices to your preference. Add half the cayenne and taste test before adding the rest, for example.

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Quick Recipe: Beet Hummus (Vegan, GF)

A few people have been requesting the recipe for this beet hummus I shared on my Instagram. I often whip quick things up without measuring for myself, but here are the ingredients to my best estimation.

150g Chickpeas, soaked
2 cloves roasted Garlic
1 small Shallot
1 oz Beet Juice
1 tsp Maple Syrup
1 tsp ground Cumin
1 tsp sweet Paprika
1/2 tsp Cayenne
Half a Lemon, juiced
Water to desired consistency

Soak your chickpeas for 8-12 hours (or more). Drain and add to a small pot of water. Bring to a boil. Cook for 30 minutes or until soft. Strain.
Add all ingredients to a food processor. Hot chickpeas and water helps everything blend smoother.
Adjust spices to your desires. Enjoy :)

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Napa Cabbage Salad with Creamy Edamame Dressing (V, GF, Foodgasm)

This post is really all about the dressing. It is the most refreshing and delicious I have ever had. It is creamy and tangy...perfect balanced between acidity and sweetness. Give it a try!

Serves: 2 | Yields: 3 cups | Time: 15 minutes

1 head of Napa Cabbage
1 package Edamame, shelled (150g)*
1 can Sweet Corn (drain and reserve liquid)
1 tbs Apple Cider Vinegar
15g fresh Cilantro/Coriander
6 oz Water (liquid from corn)
50g Dulse or Sea Kelp flakes
1 tbs Nutritional Yeast flakes
1 tsp Onion Powder
1 tsp Paprika
Juice of 1 Lime
Juice of 1/2 Lemon
Optional: dash of coriander, cumin, cayenne, turmeric

* life is easier if you buy pre-shelled - salted or not is your choice

I followed the package directions and microwaved the edamame for 5 minutes. Meanwhile, chop your cabbage and fill two large bowls.
When the edamame is done, rinse with water to cool. Add everything except the cilantro and lemon juice to a blender or food processor. Puree.
Taste and add spices or salt if desired. Add in the cilantro and pulse a few times.
Pour half into each bowl. Toss with salad spoons and squeeze the lemon on top.
This salad was so simple and addictive. If you want to get fancy, try adding orange slices or pomegranate seeds. Enjoy :)

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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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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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