Cream of Asparagus Soup
TAL RONNEN
Tal says, “When I lived in Virginia, asparagus was one of the only locally fresh vegetables you could find in spring. This recipe is versatile: If you can’t find nice asparagus, use broccoli to make cream of broccoli instead. As in a lot of my recipes, cashew cream stands in for dairy here and makes for an equally rich, delicious dish.”
Time: 1 hour, 15 minutes prep • Makes 6 servings
Sea salt
3 tbsp extra-virgin olive oil
1 large bunch asparagus, ends trimmed, cut into 2-inch pieces
2 stalks celery, chopped
1 large onion, chopped
2 quarts faux chicken or vegetable stock (try Better Than Bouillon brand)
1 bay leaf
1 cup Thick Cashew Cream (see p. 209) + 6 tsp, for garnish
Freshly ground black pepper
2 cups fresh baby spinach
Microgreens, for garnish
• Place a large stockpot over medium heat. Sprinkle the bottom with a pinch of salt and heat for 1 minute. Add the oil and heat for 30 seconds, being careful not to let it smoke. This will create a non-stick effect.
• Add the asparagus, celery, and onion and sauté for 6–10 minutes, until the celery is just soft. Add the stock and bay leaf, bring to a boil, then reduce the heat and simmer for 30 minutes. Add the Thick Cashew Cream and simmer for an additional 10 minutes. Remove and discard the bay leaf. Season to taste with salt and pepper.
• Working in batches, pour the soup into a blender, cover the lid with a towel (the hot liquid tends to erupt), and blend on high. Add the spinach to the last batch and continue blending until smooth. Pour the soup into a large bowl and stir to incorporate the spinach batch. Ladle into bowls. Garnish each bowl with microgreens and a teaspoon of Thick Cashew Cream.
Consommé: Tomato Water, Merlot-Pickled Onions, Avocado, and Mint
CHAD SARNO
Elaborate but ideal if you want to be fancy. If you plan to use one of the garnish options to dress up the meal, begin its preparation the night before or a day ahead so it’s ready in time.
Time: 20 minutes active; 1 hour sit time for tomatoes • Makes 6 servings
12 vine tomatoes, chopped (mixed heirloom tomatoes preferred)
2 tsp sea salt
2 cloves garlic, sliced
1 tsp fresh chili, chopped
2 tbsp merlot vinegar (or aged sherry vinegar as substitution)
Mint leaves, torn, for garnish
• To release the natural water from the tomato, toss the chopped tomatoes with the sea salt, then massage the tomatoes to release water.
• Add sliced garlic, chopped chili, and merlot vinegar to the tomatoes. Allow to sit for ½–1 hour or so for flavors to marry in room temperature. During this time the tomato water will begin to drain off—help the process by regularly massaging the tomatoes.
• Saving the liquid for the broth, strain off tomato liquid with either a fine mesh strainer or a sprouting bag. (For a clear water, allow the mixture to hang in the sprouting bag so that gravity releases the clear tomato water … for faster production, use the fine mesh strainer instead.) Store the tomato pulp for a future dish.
• Serve chilled and garnished with Wine Pickled Onions (recipe on the next page), torn mint leaves, and avocado balls. Alternatively, garnish with Cucumber-Cress Sorbet (recipe on the next page).
WINE-PICKLED ONIONS
2 red onions, peeled, and sliced paper-thin on mandolin
½ cup red wine or merlot vinegar
3 tbsp agave syrup
Pinch of coarse sea salt
Pinch of cracked black pepper
• Toss all ingredients well, and gently massage. Allow to pickle for a few hours to overnight. Store in a jar and refrigerate; they will keep for up to 2 weeks.
CUCUMBER-CRESS SORBET (OPTIONAL SERVICE SUGGESTION)
½ cup cashews, soaked
1 avocado, removed from skin
½ cup watercress
½ cup cucumber, peeled
2 tbsp agave syrup
1 tbsp lemon juice
1 clove garlic
1 tsp sea salt
¼ cup water
• In high-speed blender, blend all ingredients until smooth. Either pour it into your choice of sorbet maker, following manufacturer’s instructions, or line a square container with plastic wrap, then pour in blended mixture.
• Freeze overnight, pop the frozen block out the following day, slice it in strips, and put them through a single- or double-gear juicer, using the solid plate instead of the juicing screen, for a delicious sorbet!
• Serve a small quenelle with each bowl of consommé.
Black Bean Soup
CANDLE 79, MANHATTAN, NEW YORK
The day before you want to make this soup, soak your beans overnight in the refrigerator. It cuts down on the cooking time and makes them more digestible.
Time: 20 minutes prep; 45 minutes to cook • Makes 6 servings
2 tbsp extra-virgin olive oil
1 cup diced celery
1 cup diced yellow onion
¼ cup sliced leeks, trimmed and cleaned
1 cup diced zucchini
2 cloves garlic, minced
1 dried chipotle pepper
2 cups black beans, soaked overnight
1 bay leaf
1 tsp sea salt
12 cups filtered water
4 tbsp fresh cilantro, chopped
1 tsp fresh oregano, chopped
Chopped tomatoes, sliced avocado, tofu sour cream for garnish
• In a 4-quart pot, heat olive oil on medium heat. Add celery, onion, leeks, zucchini, garlic, and chipotle pepper. Sauté vegetables for 10–15 minutes or until they become translucent and very soft.
• Add black beans, bay leaf, salt, and filtered water. Cover pot, reduce heat to low, and allow to cook for 45 minutes or until the beans are cooked and all the vegetables have almost disappeared into the soup. The beans should be creamy in texture.
• Remove the bay leaf and divide the soup. Allow it to cool slightly and purée half in blender, beans too. Be very careful not to place the hot soup in the blender or else it will end up everywhere!
• Add puréed mixture to reserved soup. Stir in cilantro and oregano, and return to heat for about 5–10 minutes to reheat.
• Garnish with chopped tomatoes, sliced avocado, and tofu sour cream, or enjoy as is!
Tomato Soup
A plant-based twist on a classic creamy soup.
Time: 5 minutes (once Marinara/Pizza Sauce and UnMotza Macadamia Cheese are made) • Makes 1 serving
4 tbsp tomato sauce or Marinara/Pizza Sauce (see p. 206)
1–2 tbsp UnMotza Macadamia Cheese Sauce (see p. 206)
4 tbsp chopped tomato
2 tbsp chopped cucumber, red bell pepper, zucchini
1 tbsp red onion
2 tbsp sunflower sprouts
½ clove of garlic
1 tsp each sea salt and dried oregano
1 tbsp extra-virgin olive oil
1 tsp apple cider vinegar
Pinch of black pepper
1 cup of warm or hot water
Optional: 1 tsp nutritional flakes, chopped cilantro, or parsley, or all three
• Combine all ingredients in a bowl and eat as is, or combine in a blender and blend until smooth.
Curry Soup
Rich and filling.
Time: 10 minutes (once UnMotza Macadamia Cheese Sauce is made) Makes 1 serving
4 tbsp UnMotza Macadamia Cheese Sauce (see p. 206)
2 tbsp chopped red bell pepper
4 tbsp chopped zucchini
1 tbsp red onion
3 tbsp chopped celery
½ clove of garlic
2 tbsp sunflower sprouts
1 tsp each sun dried sea salt and curry powder
¼ tsp turmeric powder
1 tbsp first cold pressed coconut oil
1 tsp apple cider vinegar
Pinch of black pepper
1 cup warm or hot water
Optional: 1 tsp nutritional flakes
• In a blender, combine all ingredients, except UnMotza Macadamia Cheese Sauce, and blend until smooth.
• Pour soup into a bowl and pour UnMotza Macadamia Cheese Sauce on top.
Very Green Raw Soup
JIVAMUKTEA CAFÉ, MANHATTAN, NEW YORK
This soup is like a green juice, with all the whole food fiber benefits.
Time: 5 minutes prep • Makes 1 serving
Bowl of mixed lettuce greens
4 cherry tomatoes
½ apple
1 tsp spirulina powder (optional)
1 tbsp olive oil
1 tsp lemon or lime juice
Salt and pepper to taste
Approx 1 cup water
• Place all ingredients into a blender or food processor. Add just enough water to blend ingredients into a creamy consistency and serve cold.
Spinach Cream Soup
CRUDESSENCE, MONTREAL, QUEBEC
Creamy and filling, this soup is chlorophyll-rich.
Time: 5 minutes • Makes 4 servings
¼ cup shelled pistachios
⅛ cup pine nuts
1¼ cups spinach
⅔ cup avocado
¼ cup lemon juice
3 cups water
⅓ cup red onions
1 tsp sea salt
½ tsp ground black pepper
1 small clove garlic
1 tbsp dried rosemary
• Place all ingredients into a blender and blend thoroughly until the texture is smooth and creamy. Serve cold.
Chilled Summer Greens and Avocado Soup with Truffled Cashew Sour Cream
MILLENNIUM RESTAURANT, SAN FRANCISCO, CALIFORNIA
Sophisticated and nutritious.
Time: 10 minutes • Makes 4 servings
3–4 medium avocados (ripe)
2 scallions
1 cup diced seeded cucumber
2 cups watercress or arugula
Juice of 2 lemons
1 ½ cups water
Salt and pepper to taste
• In a blender, combine all ingredients and purée. Adjust salt and pepper to taste.
• Serve or chill covered with wrap on top of the soup to keep it from oxidizing. Do not store more than 2 hours.
• Serve each portion with fresh herbs of choice, a drizzle of a peppery-grassy olive oil (Posolivo, Scabicia Tuscan or Sevillano, or Arbequenia varietal oil), and 2 tsp of Cashew-Truffle Oil Cream (see p. 208).
Cool Cantaloupe Soup
Simple summer refreshment. Almost an applesauce-like texture.
Time: 10 minutes • Makes 2–4 servings
4 cups cantaloupe flesh (about 1 medium)
2 tbsp fresh lemon juice
2 tbsp fresh lime juice
• In a blender, combine all ingredients and blend until smooth. Chill before serving.
Chilled Cream of Beet Soup
Sweet beets combine with creamy avocados for this alluring, satisfying, and not to mention stunningly colored soup. This soup has great healthy benefits too. It is vegan, gluten free, and cholesterol free.
Time: 10 minutes prep; 1 hour to roast • Makes 4 servings
4 medium beets
1 avocado, chopped
1 lime, juiced
2 cups water
3 tbsp hemp seeds
1 tbsp ground coriander
¼ tsp sea salt
Fresh cilantro leaves and black pepper, for garnish (optional)
• Heat the oven to 350°F. Trim the beets and remove stems and end. Individually wrap each beet in tin foil. Roast for 1 hour and allow to cool completely.
• Using a paper towel, rub off the beet skins. Chop coarsely.
• Place the cooled beets, avocado, lime juice, water, hemp seeds, coriander, and sea salt in a blender. Blend until completely smooth.
• Place soup into refrigerator, and allow to chill for a minimum of 30 minutes.
• Pour into serving bowls and sprinkle with cilantro and black pepper, if desired.
Chilled Cucumber Avocado Soup
HORIZONS, PHILADELPHIA, PENNSYLVANIA
Time: 15 minutes prep; 1 hour to chill • Makes 6 servings
8 cucumbers, peeled and seeded
¼ cup chopped onion
1 bunch fresh cilantro, leaves only
½ cup fresh mint leaves (packed)
2 limes, juiced
1 ripe avocado
1 clove garlic
2 tbsp olive oil
2 tsp salt
2 tsp pepper
1 tsp organic palm sugar
¼ cup vegan mayo (preferably veganaise)
½ tsp Dijon mustard
Toasted pumpkin seeds, for garnish
Cumin oil (olive oil with ground cumin, lightly heated then cooled)
• Purée all ingredients in a food processor, except pumpkin seeds and cumin oil, adding in enough water to reach the consistency you like. It should be fairly thick, but adjust to your liking. Let chill for at least 1 hour.
• Serve chilled and garnish with toasted pumpkin seeds and cumin oil.
Lentil Soup with Wilted Spinach
A filling protein- and chlorophyll-rich soup.
Time: 40 minutes • Makes 4 servings
1 tbsp coconut oil
2 large cloves garlic, minced
2 cups vegetable broth
1 cup dry lentils, rinsed thoroughly
1 bay leaf
2 tbsp fresh lemon juice
2 cups packed baby spinach leaves
Salt and pepper to taste
• In a large soup pot, heat the coconut oil over medium heat. Add the garlic, and cook for 1 minute until garlic is fragrant and begins to turn golden.
• Pour in the vegetable broth, and add the lentils and bay leaf. Raise the heat to bring to a boil, then reduce heat to maintain a simmer.
• Cook, uncovered, for about 30 minutes, until lentils are just tender, adding more water if necessary to maintain a broth around the legumes.
• Stir in the lemon juice and the spinach and cook for 2 minutes longer, or until spinach has turned bright green and has wilted. Season with salt and pepper to taste and serve warm.
Chilled Carrot Ginger Soup
The ginger in this recipe is very light. Ginger lovers can easily up the quantity.
Time: 5 minutes • Makes 2–4 servings (4 cups)
3 cups carrot juice
1 avocado (peeled and pitted)
1 tbsp minced fresh ginger
2 tsp miso paste
• Combine all ingredients in a blender and blend until smooth. Serve chilled or slightly warmed.
Young Coconut Soup
Delicately seasoned. Add more jalapeño or ginger for a spicier taste.
Time: 10 minutes • Makes 2–4 servings (4 cups)
2 cups young coconut meat (about 2–4 young coconuts)
2 cups young coconut water
4 dice-sized cubes of peeled fresh ginger
2 tsp fresh lime juice
1 tsp yacon syrup
1 jalapeño pepper, de-seeded
¼ tsp sea salt
• Combine all ingredients in a blender and blend until smooth and creamy. Serve chilled or at room temperature.
Fresh and Creamy Tomato Basil Soup
This soup is best when made during the peak tomato season-summer-for maximum flavor. If tomatoes are not in their prime or simply not sweet enough, add a touch more yacon syrup to balance the acidity.
Time: 10 minutes active; 1–2 hours presoak; 30 minutes to chill • Makes 2 ½ cups
3 medium tomatoes
½ cup raw cashews, presoaked in water (1–2 hours)
1 ½ tbsp yacon syrup
2 tbsp olive oil
1 ½ tbsp grated white onion
¼ cup shredded fresh basil + extra for garnish
¼ + ⅛ tsp sea salt
Fresh black pepper to taste
• Cut the tomatoes in half. Remove and discard all the seeds, then coarsely chop the remaining tomato and place in blender.
• Drain the cashews, reserving ½ cup water, and place in a blender.
• Combine all remaining ingredients in a blender, including the reserved soak water, and blend until smooth and creamy. If necessary, add more water to achieve desired texture.
• Allow soup to chill in refrigerator for 30 minutes or longer before serving.
Purée of Turnip Soup
A comforting holistic soup made from the delicious yet often forgotten turnip.
Time: 40 minutes • Makes 4 servings
2 tbsp coconut oil
1 medium yellow onion, chopped
2 large cloves garlic, minced
3–4 turnips (about 1 pound), chopped into 1-inch pieces
1 medium sweet potato (about ½ pound), peeled and chopped into 1-inch pieces
2 ½ cups vegetable broth
1 cup unsweetened almond milk
¼ tsp salt, or to taste
½ tsp black pepper
• Heat a large saucepan over medium heat. Melt the coconut oil, and add the onions and garlic. Sauté for 3–5 minutes or until onions begin to turn translucent.
• Add the turnips and the sweet potato and sauté for 2 minutes longer. Pour in the vegetable broth and almond milk. Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until turnips and potatoes are tender.
• Transfer soup contents to a blender, and purée until completely smooth (blend in a couple of small batches, if necessary).
• Pour soup back into pot and reduce at a low simmer for 5 minutes longer. Add salt to taste and black pepper.
Puréed White Bean Soup
Simple and warming.
Time: 25 minutes • Makes 4–6 servings
1 tbsp coconut oil
2 leeks, white and light green parts sliced thin
1 tsp fresh thyme
3 tbsp lemon juice
30 ounces cooked white beans (fresh or canned)
2 ½ cups water
¼ cup cashews
1 tsp palm sugar
Salt and freshly ground black pepper, to taste
Fresh thyme leaves and freshly cracked pepper, for garnish
• In a large saucepan, heat the coconut oil, leeks, and thyme over medium-high heat for 2 minutes, or until the leeks are just softened.
• Transfer mixture to a blender and add lemon juice, beans, water, cashews, sugar, a pinch of salt, and a generous amount of black pepper. Blend on high for several minutes until completely smooth.
• Transfer back to the saucepan and simmer at medium-low heat for about 15 minutes, stirring occasionally. Do not overcook or soup will become too thick—add additional water if needed.
• Season with additional salt if desired, and garnish each bowl lightly with fresh thyme leaves and freshly cracked pepper before serving.
Stuffed Mushrooms
KARYN’S FRESH CORNER CAFÉ, CHICAGO, ILLINOIS
Time: 15 minutes active; 6 hours to soak; 1–2 hours to sit • Makes 6 servings
2 cups almonds (soaked)
20–30 button mushrooms
Bit of olive oil and salt (to massage on mushrooms)
½ yellow or green pepper
½ red pepper
2 stalks celery
3 cloves garlic
¼ cup olive oil
1 tsp salt
• Soak the almonds for 6 hours in purified water, drain, and rinse. Set aside.
• De-stem the mushrooms. Massage the caps very gently with a bit of oil and salt and let sit for 1–2 hours.
• Purée the almonds, peppers, celery, garlic, olive oil, and salt in food processor. Stuff pâté mixture into the mushroom caps.
Arame Sesame Brown Rice
RAVENS’ RESTAURANT, MENDOCINO, CALIFORNIA
A Japanese macrobiotic-inspired classic.
Time: 5 minutes (once rice is cooked) • Makes 4 servings
2 tbsp sesame oil
½ cup bell peppers, diced
3 tbsp toasted arame
4 cups cooked rice
2 scallions, chopped, for garnish
2 tbsp sesame seeds, for garnish
• In saucepan, heat the sesame oil, then add the peppers and arame and sauté for 1 minute on medium-high heat.
• Add rice and stir well until heated thoroughly.
• Garnish with scallions and sesame seeds.
Summertime Succotash with Creamy Rosemary-Garlic Sauce (page 222)
Wild Rice with Kabocha Squash and Sage Butter (page 238)
Portobello Patties (page 247) with Garlic Thyme Sweet Potato Oven Fries (page 179)
Young Coconut Soup (page 175)
Asian Carrot Avocado Salad (page 163)
Almond Noodles with Carrots and Wakame (page 190)
Chocolate Chip–Maple Maca Ice Cream (page 285)
Mashed Kabocha Squash with Toasted Coconut
This delicious recipe makes a great side dish.
Time: 10 minutes • Makes 4 servings
¼ cup shredded coconut
1 pound cooked kabocha squash
3 tbsp light coconut milk
Salt and pepper, to taste
• In a pan over medium-low heat, toast the coconut for 1–2 minutes, stirring constantly, until golden brown. Coconut burns easily, so remove from heat immediately after cooking.
• Mash the squash and coconut milk together with a fork or handheld blender. Season with salt and pepper if desired, and top with toasted coconut.
Garlic Thyme Sweet Potato Oven Fries
Delicious and very filling.
Time: 5 minutes active; 35 minutes to cook • Makes 2 servings
2 medium sweet potatoes
2 cloves garlic
2 tbsp coarsely chopped pumpkin seeds
1 tbsp thyme
1 ½ tbsp coconut oil
½ tbsp basil
Sea salt to taste
• Preheat oven to 300°F.
• Cut the sweet potatoes into wedges or chunks. In bowl, combine the garlic, pumpkin seeds, thyme, coconut oil, basil, and sea salt.
• Add the sweet potatoes, stirring with your hands to make sure all the pieces are covered with the mixture.
• Spread the sweet potatoes on a baking tray lightly oiled with coconut oil; bake for about 35 minutes.
• If you prefer the potatoes crispier, leave in the oven for an extra 5–10 minutes.
Kitchari
JIVAMUKTEA CAFÉ, MANHATTAN, NEW YORK
This is based on a traditional Indian porridge-like dish. It is very grounding and stabilizing without being too filling. It is often used in Ayurveda as a detox fast.
Time: 2 minutes active; 1 hour to cook • Makes 4 servings
2 cups red lentils
1 cup short-grain brown rice or white basmati rice
8 cups water
1 tbsp salt
• Place the lentils and rice in a large soup pot; wash and rinse with cold water 3 times.
• Add the water and bring to boil.
• Boil for 5 minutes, then turn heat to medium-low and cook for 1 hour.
• Add salt, stir well, and serve.
Spirulina Green Millet
JIVAMUK TEA CAFÉ, MANHATTAN, NEW YORK
Offers carbohydrate and chlorophyll-rich simplicity.
Time: 15 minutes active; 20 minutes to cook • Makes 1 serving
1 cup dry millet
2 cups water
4 tbsp flaxseed oil
4 tbsp powdered spirulina
1 tbsp Braggs Liquid Aminos (or soy sauce)
• Boil the millet in the water, reduce heat, and cook until all water is absorbed (about 20 minutes).
• Wait for the millet to “dry out” (about 10 minutes).
• Transfer the millet to large bowl. Add the oil and, using a large fork, mix well.
• Sprinkle spirulina over the millet and continue to mix well.
• Finally, add Braggs, mixing well until the millet is bright green.
Red Lentil Dal
THE GREEN DOOR, OTTAWA, ONTARIO
The Indian classic.
Time: 10 minutes, 30–45 minutes to cook • Makes 8–10 servings
2 cups red lentils
5 cups water
2 tbsp olive oil
1 tsp whole cumin seeds
¼ tsp asafetida (hing)
½ tsp garam masala
½ tsp ground cumin
¼ tsp ground cardamom
¼ tsp cayenne or 1 hot pepper, diced
2 cloves garlic, crushed
1 tsp salt, or to taste
¼ cup chopped fresh cilantro, for garnish
1 small tomato, diced, for garnish
• Wash the lentils well by rinsing and pouring off 3 changes of water. Cook the lentils in the water until well done (30–45 minutes). Do not drain. Set aside.
• Put a medium-sized pot on low heat. Add the oil and whole cumin seeds. Fry until they smell toasted.
• Add the rest of the spices and cayenne or hot pepper, and toast lightly. Add the garlic and sauté until light brown.
• Add the red lentils and salt. Cook on low heat for 10 minutes. Garnish with chopped cilantro and tomato.
• This will make a fairly thick dal. Add water for a thinner consistency.
Grilled Spinach with Salsa Rustica (Italian Tomato Relish)
HORIZONS, PHILADELPHIA, PENNSYLVANIA
Bursting with flavor.
Time: 15 minutes • Makes 4 servings
SPINACH
2 tbsp olive oil
1 tsp minced garlic
1 pound washed baby spinach
Salt and pepper
• In a large skillet, heat the olive oil and garlic and toss the spinach until just past half-cooked.
• Season with salt and pepper.
SALSA
1 cup diced plum tomatoes
1 tsp capers
1 tsp chopped black olives
1 tsp chopped fresh oregano or thyme or both
2 tsp minced red onion
1 tsp olive oil
½ tsp sherry vinegar
Pinch of salt
¼ tsp black pepper
• Toss all of the salsa ingredients together and serve over the spinach.
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Tabouli GORILLA FOOD, VANCOUVER, BRITISH COLUMBIA |
A raw twist on a classic.
Time: 10 minutes • Makes 2 servings
2–3 medium tomatoes, diced
⅓ medium cucumber, seeded and diced
10 sprigs parsley
1 tbsp lemon juice
¼ tsp salt
1 tbsp olive oil
• Mix the diced tomatoes and cucumbers. With a knife, hand-mince parsley and stir into the cucumber and tomato mix.
• Add the lemon juice, salt, and olive oil and mix well.
Couscous Flower
CRUDESSENCE, MONTREAL, QUEBEC
Raw, fiber-rich, and delicious.
Time: 5 minutes • Makes 8 servings
8 cups cauliflower, shredded in food processor
3 ½ ounces zucchini, diced
1 ounce onions, finely sliced
3 ½ ounces parsley, chopped
5 ounces tomatoes, diced
½ cup currants
3 tbsp lemon juice
3 tbsp olive oil
1 tsp sea salt
¼ tsp garlic purée
3 tbsp cumin
¼ tsp ground black pepper
• Mix all ingredients together by hand in a large salad bowl.
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Almond Cakes with Mango Tartar Sauce LIVE ORGANIC FOOD BAR, TORONTO, ONTARIO |
Flavorful and filling, these cakes may be served as a side or a complete meal.
Time: 40 minutes; 12–18 hours to soak and dehydrate Makes 6 servings (about 24 cakes and 2 ½ cups of sauce)
ALMOND CAKES
¼ bunch of celery
2 cups + 1 tbsp of soaked almonds
1 tbsp olive oil
Juice of 3 ½ limes
Water to blend
¼ cup of dulse flakes
2–3 green onions, thinly sliced with some green + some for garnish
1 ¼ inch of ginger, grated
⅛ cup of Nama Shoyu soy sauce
Celtic sea salt if needed
Fresh dill, for garnish
• In a food processor, start by pulsing the celery into pulp. Place in a medium-size mixing bowl. Set aside.
• In the food processor, add the almonds, olive oil, lime juice, and as much water as needed to blend into a fine, smooth mixture. Add this blended mixture to the bowl with the celery. Mix in remaining ingredients by hand. Season with Celtic sea salt if needed.
• Take 2 tbsp of dough and form into croquette shapes (mini patties) and dehydrate for at least 12–18 hours at 115°F until crisp on outside but moist in the middle.
MANGO TARTAR SAUCE
½ mango, peeled, pitted, and diced
¼ piece of red onion, diced
¼ English cucumbers, diced
½ daikon radish, peeled and diced
1 tbsp capers
2 tbsp chopped dill
½ tbsp rice wine vinegar
1 tbsp agave nectar
• In a medium mixing bowl, mix all ingredients. Chill for at least 30 minutes in a refrigerator before serving. This mix will last for at least 3–4 days in a refrigerator.
To serve
• Top each Almond Cake with 1 tsp Mango Tartar Sauce. Garnish with additional green onions and fresh dill.
Bok Choy Couscous with Sacha Inchi
Toasting the millet helps give it better texture and flavor.
Time: 10 minutes prep; 30 minutes to cook • Makes 2 servings
¾ cups dry millet
2 cups water
1 tbsp miso paste
1 tbsp sesame oil
2 tsp brown rice vinegar
½ tsp ume plum vinegar
1 tbsp minced shallot
2 cloves garlic, minced
2 tsp peeled and grated ginger
1 ½ pounds baby bok choy, leaves separated from the stems
2 tbsp yacon syrup
⅓ cup coarsely chopped sacha inchi
• Toast the millet in a frying pan over medium high heat for 3–4 minutes, or until the millet is fragrant and begins to sound as if it is popping.
• In a medium saucepan, combine the water, toasted millet, and miso paste. Bring to a boil, then reduce heat to a simmer.
• Cook uncovered until the water is absorbed (about 30 minutes), let stand for 5 minutes, then fluff with a fork.
• Once the millet has finished cooking, prepare the vegetables. Heat the sesame oil over medium-high heat. Add the shallot and garlic, and cook for 30 seconds until slightly carmelized. Add the baby bok choy and the prepared ginger-yacon mixture. Toss to combine. Cover and cook for 3–5 minutes, or until the bok choy is bright green and tender crisp (add a little water to the pan to prevent burning, if needed).
• Remove from heat. Place the millet in a large serving bowl and top with the contents of the cooked vegetable pan. Mix well. Sprinkle the sacha inchi seeds on top and serve warm.
Rustic Sweet Onion Flatbread
Satisfying like bread but light and with intense flavor. If you like you can use a dehydrator for this recipe instead of the oven.
Time: 10 minutes active; cooking time varies • Makes 8 servings
¾ cup tomato, chopped
⅓ cup raisins
1 tbsp miso paste
1 red onion, chopped (about 2 cups)
1 large garlic clove, chopped
¾ cup flaxseed powder
½ cup hemp seeds
2 tbsp chia seeds
• Preheat the oven to 250°F and line a baking sheet with parchment paper.
• In a food processor, blend the tomato, raisins, and miso paste together until smooth.
• Add the onion, garlic, and flaxseed powder and blend again as smooth as possible. Mix in the hemp seeds and chia seeds by hand.
Dehydrator method (preferred)
• Spread the mixture onto several teflex sheets, and dehydrate at desired temperature until dried out into a flatbread. For best results, flip over after 8–10 hours to allow even dehydration.
Oven method
• Pour the mixture onto the lined baking sheet. Use a spatula to spread into a thin layer, forming about a 10 × 14-inch rectangle (spread as evenly as possible to ensure even cooking).
• Bake for 1 hour, then remove from oven and place another sheet of parchment paper on top of the spread. Holding the two layers together, flip the whole spread over so that the new parchment is on the bottom. Carefully peel away the top layer of parchment from the spread and discard.
• Return to the oven for 15–20 minutes, or until the edges begin to brown slightly. Turn off the oven, and leave the tray inside until the oven has cooled, about 30 minutes. Break into larger pieces for flatbread, into smaller pieces for crackers, or crumble into croutons.
Roasted Garlic Quinoa
One of the healthiest and tastiest ways to infuse quinoa with flavor.
Time: 5 minutes; 30 minutes to cook • Makes 3–4 servings
1 whole head garlic, roasted
2 tbsp melted coconut oil + some for drizzling
1 tsp lemon juice
4 cups cooked quinoa
½ tsp sea salt, or to taste
½ tsp fresh thyme leaves, for garnish
• To roast the garlic, heat the oven to 400°F. Cut off the top of the head of garlic, about ¼–½ inch down, and place it inside a small piece of aluminum foil.
• Drizzle with coconut oil, close the foil loosely, and bake for 30 minutes. Open foil after removing from the oven.
• Once the garlic has cooled, squeeze the roasted garlic cloves out of the peel and into a small bowl.
• Add the coconut oil and lemon juice and mix well. Pour the resulting sauce into a medium saucepan and heat on medium-low heat.
• Add the quinoa and sea salt and cook, stirring, for 2–3 minutes until quinoa is heated through and the flavors have incorporated. Garnish with fresh thyme before serving.
Superfood Gomashio
Sprinkle on top of salads, rice, and quinoa for a flavorful salty condiment. You can also skip the toasting step and use raw.
Time: 5 minutes • Makes ⅔ cup
4 sheets nori
¼ cup hemp seeds
¼ cup sesame seeds
1 tsp sea salt
1 tsp sesame oil
• Rip or crumble the nori into small flakes over a bowl. Slowly spoon into a running food processor.
• Add the hemp seeds, a little at a time, stopping the machine if needed to scrape down the sides and re-incorporate ingredients. Add the sesame seeds, sea salt, and sesame oil.
• Heat a small frying pan over medium heat. Add the mixture, and toast for about 1 minute, stirring constantly, just until the nori is crisp and fragrant and begins to shrink in size.
• Remove from heat quickly to prevent burning. This will keep for several weeks in an airtight container.
Baby Zucchini and Avocado Tartar
MATTHEW KENNEY
This recipe calls for ring molds.
Time: 10 minutes • Serves 4
2 firm avocados, finely diced
4–5 baby zucchini, finely diced
2 tbsp lemon juice
1 tbsp olive oil + drizzle, for garnish
2 tbsp micro basil (or finely minced basil)
1 tbsp chives, minced + some for garnish
1 tsp agave
2–3 tsp coarse salt
Freshly ground pepper, for garnish
• Toss all ingredients until well combined.
• To serve, divide into four servings and press into ring molds. Garnish with chive, freshly ground pepper, and a drizzle of olive oil.
Simple Italian Zucchini Noodles
A classic example of the Italian mastery of letting beautiful ingredients shine.
Time: 15 minutes active prep • Makes 4 servings
4 medium yellow zucchini
1 tsp sea salt
1 tbsp coconut oil
5 large cloves garlic, minced
2 tbsp hemp oil
¼ tsp red pepper flakes
• Trim the ends of the zucchini. Using a hand-held vegetable peeler, carefully strip the zucchini, layer by layer, into noodle-like pieces and gather into a colander (for best results, discard the watery center section that holds the seeds).
• Toss the zucchini strips with the sea salt, then place the colander over a large bowl to catch excess moisture. Leave the zucchini to rest for 30 minutes.
• After 30 minutes, wash the zucchini thoroughly with warm water to remove any excess salt and let drain for 5 more minutes.
• Heat the coconut oil over medium heat, and add the garlic. Cook for 1–2 minutes until the garlic begins to turn golden.
• Add the zucchini and toss well, cooking for 1 minute longer or until heated through.
• Remove from heat and toss with hemp oil and red pepper flakes, adding more sea salt to taste. Serve warm.
Almond Noodles with Carrots and Wakame
This recipe takes noodles with peanut sauce to the next level.
Time: 20 minutes • Makes 4 servings
NOODLES
2 packages kelp noodles (24 ounces)
3 tbsp almond butter
1½ tbsp yacon syrup
1 tbsp brown rice miso
1 tsp wasabi powder
¼ tsp garlic powder
1 tsp ginger powder
¼ cup water, or more as needed
1 tsp sesame oil
2 medium carrots, grated
GARNISH
1 scallion, sliced thin (white and green parts)
2 tbsp almonds, chopped
• Rinse the kelp noodles thoroughly and place in a pot of warm water. Let soak for 10 minutes to soften.
• While the noodles are soaking, whisk the almond butter, yacon syrup, miso, wasabi, garlic, ginger, and water in a bowl or blender until smooth. Set aside.
• Gently heat the sesame oil over medium heat in a large frying pan or wok. Add the kelp noodles and carrots and stir fry for 2–3 minutes, tossing to ensure even cooking. Add the almond sauce and cook for 2 more minutes, or until the sauce has thickened.
• Transfer to a serving bowl and top with scallions and chopped almonds.
Variation: This may also be served as a raw dish. Simply reduce the amount of water in the sauce to 1–2 tbsp, and omit the sesame oil entirely. Instead of cooking, just toss the ingredients together and serve at room temperature.
Roasted Broccoli with Avocado Pesto
Fiber and flavor rich—delicious.
Time: 20 minutes • Makes 4 servings
BROCCOLI
3 pounds broccoli, cut into florets (including some stem)
2 tbsp melted coconut oil
Salt and freshly ground pepper
SAUCE
1 medium avocado
4 cloves garlic
3 packed cups fresh parsley leaves + 2 tbsp for garnish
¼ cup lemon juice
2 heaping tbsp packed dulse
½ tsp sea salt
• Preheat the oven to 475°F. Line a baking sheet with aluminum foil for easy clean-up.
• Toss the broccoli with the coconut oil and sprinkle with salt and pepper. Spread out on the baking sheet and roast for 15 minutes or until tender-crisp, tossing the broccoli halfway through.
• While the broccoli is cooking, make the sauce. Mash the avocado in a small bowl and place in a food processor. With the machine running, add the garlic, parsley, lemon juice, dulse, and sea salt and process until a smooth paste has formed.
• Toss the avocado mixture with the hot broccoli in a large bowl, then transfer to a serving plate and sprinkle with reserved 2 tbsp parsley.
Fresh Pasta Puttanesca
A vegetable-in-place-of-pasta twist on a classic.
Time: 15 minutes prep; 1 hour to soak and sit • Makes 4 servings
PASTA
4 large zucchini
1 ½ tbsp Vega Antioxidant EFA Oil Blend (or use hemp oil or virgin olive oil)
Pinch of sea salt
SAUCE
4 sun-dried tomatoes
1 ½ cups cherry tomatoes, quartered
1 tsp pressed garlic
4 tsp dulse flakes
3 tbsp Vega Antioxidant & EFA Oil Blend (or use hemp oil or flaxseed oil)
½ cup kalamata olives, pitted
¼ cup fresh parsley, chopped
½ tsp red pepper flakes
¼ tsp sea salt
• To begin the sauce, place the sun-dried tomatoes in enough water to cover them. Set aside and let soak for 45 minutes or until soft.
• To make the “pasta,” use a vegetable peeler to dispose of green skin on the zucchini, then peel long fettuccini-like strips with the rest. Toss strips in the oil and sea salt until well coated, and set aside for 15 minutes to soften.
• To make the sauce, put sun-dried tomatoes (once soaking is complete) along with the remaining sauce ingredients into a food processor. Pulse until just finely chopped, about 5 or 6 times.
• Toss sauce with pasta and serve, sprinkling with extra parsley if desired.
• The sauce also works as a cooked recipe. Simmer on low heat for 3–4 minutes until just heated through, and then serve with the pasta.
Optional: If you have a dehydrator and a little patience, spread sauce on a teflex sheet before mixing with pasta, and dehydrate for an hour—deliciousness will result. Stir before combining with pasta, and serve warm.
Cheesy Broccoli Bowl
I like to serve this recipe as is (uncooked), enjoying the maximum nutritional potential of these great superfoods. If you’re craving a warm dish though, no worries—simply steam the florets lightly for a few minutes, then combine with the sauce. Either way, the delicious cheesy flavor and addictive broccoli crunch will have you coming back for a healthy second round every time.
Time: 10 minutes • Makes 4 servings
2 tbsp nutritional yeast
½ tsp paprika
¼ tsp garlic powder
¼ cup raw tahini
1 tsp brown rice or chickpea miso paste
3 tsp lemon juice
2 tbsp coconut oil, melted
3 tbsp water, if needed
1 ½ tsp ume plum vinegar
8 cups finely chopped fresh broccoli florets
2–3 tbsp hemp seeds
• In a small bowl, mix the nutritional yeast, paprika, and garlic powder together. Stir in the tahini and brown rice or chickpea miso paste.
• Pour in the lemon juice, coconut oil, water, and ume plum vinegar, and whisk thoroughly. If a thinner sauce is desired, add extra water, a tablespoon at a time.
• Put the broccoli into a larger bowl and pour sauce on top. Toss until evenly coated (for best results, use your hands!).
• Sprinkle with hemp seeds and serve.
• Keeps refrigerated for several days.