Pasta With Marinara Sauce
KARYN’S FRESH CORNER CAFÉ, CHICAGO, ILLINOIS
Raw and light zucchini “pasta” with a fully-flavored sauce.
Time: 10 minutes prep; 30 minutes to marinate • Makes 4 servings
2 large zucchini
½ tbsp sea salt
¼ cup extra-virgin olive oil
1 ½ cups sun-dried tomatoes, soaked in water
4 cups fresh sweet tomatoes
2 cloves garlic
1 ½ tbsp agave nectar
¼ cup green olives
¼ cup black olives
1 cup basil
⅛ cup tamari
• Peel the zucchini (optional) and shred into long spaghetti strands with spiralizer or peeler.
• Marinate zucchini with the salt and 2 tbsp olive oil for 30 minutes.
• Gently squeeze out excess water.
• In a blender, process the sun-dried tomatoes with the soaking water, 2 cups of fresh tomatoes, garlic, and agave nectar. Pour in a large bowl.
• Slice or chop the olives, dice the remaining fresh tomatoes, chiffonade the basil and add them to bowl.
• Add the remaining olive oil and the tamari. Stir gently.
• Add drained zucchini to sauce and toss to coat.
Asian Noodle Bowl with Kelp Noodles and Almond Chili Sauce
CRU, LOS ANGELES, CALIFORNIA
A unique and filling sauce on light sea-vegetable noodles
Time: 10 minutes prep • Makes 2 servings
ALMOND CHILI SAUCE
½ cup raw almond butter
¼ cup tamari
¼ cup olive oil
⅛ cup lemon juice
⅛ cup water
¼ cup agave nectar
1 tsp salt
1 pinch chipotle powder
1 ½ tbsp chili flakes
• Mix everything together in a bowl until well combined.
NOODLES
½ cup shredded cabbage
1 cup kelp noodles
½ cup cucumbers, sliced
GARNISH
Cilantro, finely chopped
Radish sprouts
Cashews, chopped
Chilies, chopped
• Toss noodle ingredients with 1–2 ounces of the Almond Chili Sauce. Garnish with cilantro, radish sprouts, cashews, and chilies.
Pumpkin Gnocchi with Jerusalem Artichoke Purée
MILLENNIUM RESTAURANT, SAN FRANCISCO, CALIFORNIA
This is a wonderful dish. It is a bit more complex to make than some of the other recipes, but it’s well worth the effort. You might want to first try this recipe on a weekend!
Prep time: 40 minutes • Makes 4 servings
GNOCCHI
2 large yellow Finn potatoes, baked
2 cups cooked pumpkin, skin removed
⅔ cup of all-purpose flour, plus more as needed (can use quinoa or buckwheat flour to make gluten free)
Salt to taste
• Remove the skin from potatoes. Either pass the potatoes and pumpkin through a potato ricer or mash the potatoes and pumpkin until smooth.
• Slowly mix in the flour until you form a soft dough.
• Cut off ¼ of the dough and roll into a 1-inch-thick rope. Use the remaining dough to make 3 more ropes.
• Cut each rope into ½-inch segments, and pinch the sides of each piece of dough so it looks like a bow tie. Place the finished gnocchi on a floured pan.
• Freeze the gnocchi for 1 hour.
• Near serving time, bring at least 1 gallon of salted water to a boil. Add half of the gnocchi.
• Cook for 5–6 minutes until the gnocchi float to and remain on the surface for 2 minutes.
• With a slotted spoon, remove gnocchi to a plate, and coat with a little extravirgin olive oil. Repeat with the remaining gnocchi.
JERUSALEM ARTICHOKE PURÉE
1 leek, cleaned medium dice
4 tbsp olive oil
1 cup peeled Jerusalem artichokes, medium dice
1 cup peeled diced parsnip
Vegetable stock to cover
2 tsp nutritional yeast
Salt and pepper to taste
Fruity extra-virgin olive oil, truffle oil, or nut oil to taste
Fresh grated nutmeg to taste
Fried sage leaves
Chopped parsley
• In a saucepan, sweat the leek in the oil over medium-low until soft.
• Add the artichoke and parsnip. Cover with stock by 1 inch over the vegetables.
• Add the yeast. Simmer, covered, until the vegetables are soft.
• Purée the sauce until smooth in a blender. Adjust salt and pepper.
• Toss the gnocchi in the sauce. Place on a serving plate and drizzle with olive, truffle, or walnut oil.
• Grate nutmeg over the top, crumble fried sage leaves over that, and sprinkle with parsley.
Raw Zucchini and Carrot Lasagna with Almond “Ricotta”
RAVENS’ RESTAURANT, MENDOCINO, CALIFORNIA
A true gourmet recipe, ideal for entertaining and showcasing perfectly balanced flavors.
Time: 25 minutes prep; 8 hours to marinate • Makes 6 servings
Note: Start this recipe the day before serving or early in the morning: the vegetables need to marinate at least 8 hours. Nutritional yeast, often used in vegan cooking, has a nutty, cheesy flavor. It’s available at health food stores.
6 zucchini (about 2 ¾ pounds), trimmed and thinly shaved lengthwise into strips
2 large carrots, trimmed and thinly shaved lengthwise into strips
5 tbsp lemon juice (from about 2 lemons)
5 tbsp olive oil, divided
1 ¾ tsp kosher salt, divided
¾ tsp freshly ground black pepper, divided + more to taste
1 ½ cups raw slivered almonds
3 cloves garlic
2 bunches kale (about 2 pounds), ribs removed, leaves roughly chopped
1 cup lightly packed basil leaves (about 1 bunch)
2 tbsp nutritional yeast (optional)
3 cups baby spinach, cut into thin strips
3 medium tomatoes, cored and roughly chopped
3 medium beets, preferably Chioggia (also called candy-striped) or yellow, peeled and very thinly sliced
Fennel bulb, halved lengthwise, cored, and very thinly sliced
Chopped chervil, or another favorite herb, for garnish
• In a large bowl, toss the zucchini and carrots with the lemon juice, 1 tbsp oil, ¾ tsp salt, and ¼ tsp pepper. Cover and chill. Marinate, gently tossing 2 or 3 times, 8 hours or overnight; drain well, reserving marinade. Meanwhile, put almonds in a large bowl, cover with 2 inches water, and set aside to soak 8 hours or overnight; drain well.
• In a food processor, purée the almonds, garlic, and 2 tbsp oil until smooth; transfer to a large bowl and set aside. In the same processor (no need to clean it), working in batches as needed, pulse the kale and basil, scraping down the sides often, until very finely chopped; transfer to the bowl with the almond mixture. Add the yeast, if using, ½ tsp salt, and ¼ tsp pepper, stirring to combine; set aside.
• Toss the spinach with the reserved zucchini marinade, squeezing with your hands to wilt it; wring dry, and discard marinade. Purée the tomatoes in a blender until smooth; season with ½ tsp salt and ¼ tsp pepper.
• To assemble lasagna, alternate layers of zucchini and carrots with kale-almond mixture and spinach, making 4 layers of each, in a 9" × 13" dish. Arrange beets on top, then scatter fennel over beets.
• Serve immediately, or chill for a few hours first. It can be eaten cold or at room temperature. To serve, pour some of the tomato purée onto each plate, then top with a piece of lasagna. Garnish with chervil and pepper to taste, and drizzle with remaining 2 tbsp oil.
Summertime Succotash with Creamy Rosemary-Garlic Sauce
One of the most delicious ways to get full, this recipe is ideal for after a long bike ride, when hunger is at its peak.
Time: 40 minutes prep • Makes 4–6 appetizer servings
4 cups zucchini, diced (about 2)
2 tsp lemon juice
½ tsp sea salt
1 tsp miso paste
1 cup shelled fresh or frozen lima beans,
1 garlic clove, mashed
blanched for 2 minutes
6 sprigs roasemary, for garnish
1 tbsp olive oil or hemp oil
Black pepper, for garnish
• Using sharp knife, slice the summer squash lengthwise as thinly as possible to form long, flat noodle-like strips. Discard the core area with the seeds as it contains too much moisture. Cut each prepared squash strip into two pieces so that when folded in half, the squash resembles a small ravioli in size.
• Toss the strips with the sea salt. Place in a colander over the sink or a large bowl. Let sit for 30 minutes, rinse, then pat dry.
• To make the filling, place the blanched lima beans, oil, lemon juice, miso paste, and garlic in a food processor and purée until smooth. Set aside until needed.
CREAMY ROSEMARY-GARLIC SAUCE
¾ cup cashews
¾ tsp minced fresh rosemary
½ cup water
1 large garlic clove
1 tbsp lemon juice
¼ tsp sea salt
1 tsp red wine vinegar
• Place the cashews and water in a blender, and process until a thick and smooth cream has formed. Add the remaining ingredients and blend until incorporated.
• To assemble the ravioli, place a small spoonful of the filling mixture on one side a squash strip, then fold over the other side. Pat lightly to seal. Repeat to make the remaining ravioli.
• On each serving plate, pour a small bed of Creamy Rosemary-Garlic Sauce, then place a few ravioli on top. Garnish with a rosemary sprig and black pepper and serve.
Beet Ravioli with Basil Macadamia Ricotta
A fancier dish that is best served as an appetizer. You can also use striped heirloom beets for a stunning presentation, but regular red beets will work as well.
Time: 20 minutes prep • Makes 4–6 appetizer servings
3–4 medium yellow beets, peeled and trimmed
1 cup macadamia nuts
½ tsp sea salt
2 tbsp tahini paste
2 tsp lemon juice
2 tbsp chopped fresh basil
Hemp oil, for garnish
Basil, shredded, for garnish
Freshly cracked black pepper, for garnish
• Shave the beets very thinly into circular rounds by using a mandolin or a sharp knife. Set aside.
• Place the macadamia nuts and sea salt in a food processor, and process until finely ground. Transfer to a small bowl and mix in the tahini, lemon juice, and basil to form a “ricotta.”
• For each ravioli, spoon a small portion of ricotta into the center of a beet round, and top with a second beet round, like a sandwich. Once the ravioli have been plated, drizzle with a little hemp oil, basil, and pepper.
Zucchini Pasta with Chunky Tomato Sauce
This zucchini has a classic-style sauce, but the addition of Brazil nuts or walnuts gives it a non-traditional crunch.
Time: 15 minutes active prep • Makes 4 servings
4 medium zucchini
1 tsp + ½ tsp sea salt
20 sundried tomatoes, soaked in warm water until soft (about 30 minutes)
½ cup tomato soak water
2 Roma tomatoes, chopped
1 medium clove garlic
2 heaping tbsp chopped fresh basil
1 heaping tbsp chopped fresh oregano
1 tbsp raisins
1 tbsp hemp oil
½ cup chopped walnuts or chopped Brazil nuts
Pinch red pepper flakes
• Trim the ends of the squash. Using a hand-held vegetable peeler, carefully strip the squash, 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 squash strips with 1 tsp of sea salt and place the colander over a large bowl to catch excess moisture. Let rest for 30 minutes.
• After 30 minutes, wash the squash thoroughly with warm water to remove any excess salt, and let drain for 5 more minutes.
• In a food processor, blend together the sundried tomatoes, ½cup soak water, fresh tomatoes, garlic, basil, oregano, raisins, hemp oil, and ½ tsp of sea salt into a chunky paste.
• Add the nuts and pulse a few times to chop the nuts finely (but do not blend).
• Toss the sauce with the zucchini strips and sauté over medium-low heat for 1–2 minutes to warm through.
Variation: Skip the sauté step and serve at room temperature as a delicious raw dish.
Spaghetti Squash with Three-Step Marinara
Trade in that nutrient-void pasta slopped with a jar of some name-brand red stuff for this fresh and flavorful natural meal. Mesquite and the sweet herb stevia lend a mild sweetness to balance out the acid undertones from the tomatoes, and plentiful fresh herbs bring this dish to life. Served with spaghetti squash, this is a feel-good delicious dinner through and through.
Time: 15 minutes prep; 25 minutes to cook • Makes 2–3 servings as a main dish
2 pounds spaghetti squash (about 1 medium)
½ tsp mesquite powder (optional)
1 cups chopped onion
3 tbsp chopped fresh oregano
3 medium cloves garlic, minced
2 tbsp parsley + 2 tbsp chopped,
2 tbsp coconut oil
for garnish
3 cups deseeded and chopped tomatoes
¼ tsp sea salt
(about 5 medium)
½ tsp black pepper
⅛ tsp green stevia or ½ tsp agave nectar
• Cut the squash in half, lengthwise. Place cut side down in a baking pan, and add ½ inch of water to the pan. Bake at 350°F for 40 minutes.
• While squash is cooking, make the sauce. In a large saucepan, sauté the onions and the garlic for about 5 minutes, or until the onions begin to become translucent.
• Stir in all the other ingredients and bring to a boil. Reduce heat to low, and simmer for 20 minutes.
• Place the sauce in a blender and purée until fairly smooth. Return the sauce to the pan, and keep at a low simmer until ready to be served.
• When the squash has finished baking, remove from the oven and allow to cool for a couple minutes. Flip the squash over, and scrape the flesh with a fork to extract the spagetti-like strands from the shell.
To serve
• Place a mound of spaghetti squash on a plate, top with sauce and garnish with parsley. Or combine the squash with the sauce directly in the pan and sauté for 2–3 minutes to reheat and remove any excess moisture.
Note: Do not substitute white stevia for the green in this recipe 1:1. White stevia is much sweeter than green. If you choose to use white stevia, add only a tiny pinch to avoid over-sweetening.
Summer Squash Fettuccini with Lemon Pepper Cream
If you make one recipe, make this one: amazingly gourmet tasting, so simple to make. Zucchini can be substituted for the yellow squash. Don’t worry about the high quantity of salt—most of it will be washed away.
Time: 15 minutes prep and blend; 1–2 hours to soak cashews; 30 minutes to soak squash; 3 minutes to cook • Makes 6 servings
4–5 medium long yellow summer squash
1 tsp + ¼ tsp sea salt, divided
⅔ cup cashews, soaked in water for 1–2 hours
¾ cup water
1 tsp lemon zest
1 tbsp apple cider vinegar
½ tsp freshly ground black pepper, or more to taste
1 tbsp coconut oil
1 leek, thinly sliced
• Trim the ends of the squash. Using a hand-held vegetable peeler, carefully strip the squash, 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 squash strips with 1 tsp of sea salt and place the colander over a large bowl to catch excess moisture. Let rest for 30 minutes. After 30 minutes, wash the squash thoroughly with warm water to remove any excess salt and let drain.
• Place the soaked, soft cashews in a blender with the water, lemon zest, vinegar, freshly ground pepper, and remaining ¼ tsp sea salt. Blend for several minutes on high until a very smooth cream has formed.
• Heat the coconut oil in a large saucepan over medium heat, then add the leeks. Cook for 2–3 minutes until the leeks have softened. Reduce heat to low and add the blended cream to the pan.
• Stirring constantly, gently warm the mixture for about 1 minute. Add the prepared squash noodles to the pan and toss with the sauce for a just moment until to heat the squash—about 30 seconds to 1 minute.
• Remove from heat and serve immediately, garnishing with additional freshly cracked pepper, if desired.
Nut Loaf TV Dinner
LIVE ORGANIC FOOD BAR, TORONTO, ONTARIO
A filling and flavorful loaf, but you’ll need a dehydrator for this recipe.
Time: 15 minutes prep; 12–18 hours to dehydrate • Makes 4 servings
3–4 cloves garlic
1 red onion
3 ½ cups walnuts, soaked
2 cups pumpkin seeds, soaked
2 cups and 1 tbsp sunflower seeds, soaked
Water to blend
2–3 stalks celery
1 inch ginger, finely chopped
⅛ bunch fresh parsley, chopped
⅛ bunch fresh rosemary, de-stemmed and chopped
¼ tsp cumin seeds
3 tbsp olive oil
¼ tsp Celtic sea salt
• In a food processor, blend the garlic until pasty. Blend the onion until finely chopped.
• Blend the walnuts, pumpkin, and sunflower seeds with a touch of water to blend until smooth, but not too watery; it should be thick. Transfer into a medium-size bowl.
• Finely chop the celery. Add to mixture with remaining ingredients. Adjust salt to taste.
• Form into loaf shape about 4 inches wide and 8 inches long. Cut into ¼-inch slices.
• Lay out onto dehydrator (it is not necessary to use teflex sheets). Dehydrate for 12–18 hours at 115°F until outside is crispy and inside is slightly moist.
• Serve with cauliflower mash potatoes and top with Miso Mushroom Gravy (see p. 210).
Thai Vibe
LIVE ORGANIC FOOD BAR, TORONTO, ONTARIO
This Thai-inspired noodle salad contains kelp noodles, which are available at local health stores and come ready to eat. Kelp is seaweed high in minerals and vitamins and balances the body’s pH levels, among other benefits. Maca will give you fuel for the day. This sauce can be used on pasta or rice as well. Enjoy!
Time: 10 minutes prep • Makes 2–4 servings
MIXED VEGETABLES
½ packages of enoki mushrooms, picked apart
1 bunch of dandelion greens, chiffonade
1 red pepper, julienne
1 red onion, julienne
1 bunch of cilantro, lightly chopped
1 bag kelp noodles
Sunflower sprouts or almonds, for garnish
SAUCE
1 cup of almond butter
1 and ½ Thai chilies or (jalapeños)
2 tbsp chopped ginger
¼ cup of rice vinegar
5 cloves of garlic
½ cup of lime juice
½ red onions
2 tbsp of agave nectar
1 ½ red peppers
1 tbsp of Maca
2 small carrots
Celtic sea salt to taste
• Blend all sauce ingredients together in a blender until smooth.
• In a large bowl, combine all vegetables and the kelp noodles. Add the sauce and toss and serve.
• Garnish with sunflower sprouts or almonds.
Roasted Maple Glazed Brussels Sprouts with Chestnuts
Delicious and surprisingly filling, this is an ideal side dish to compliment a holiday meal.
Time: 10 minutes prep • Makes 6 servings
¼ cup shallots, minced
2 tbsp coconut oil
4 cups Brussels sprouts, halved lengthwise
1 cup chestnuts, roughly chopped, roasted, and peeled (fresh, jarred, or vacuum-packed)
1 tsp chopped fresh thyme
¼ tsp each sea salt and black pepper, to taste
1 ½ tbsp maple syrup (grade B)
1 tsp Dijon mustard
1 tbsp apple cider vinegar
• Preheat oven to 425°F.
• In a large roasting pan or ovenproof sauté pan over medium heat, cook the shallots in the oil until soft, about 2 minutes.
• Add the Brussels sprouts, chestnuts, thyme, salt, and pepper and stir well.
• Transfer the pan to the oven and roast for 15 minutes. Remove from the oven and mix in the maple syrup, mustard, and vinegar with the vegetables. Toss well. Return the pan to the oven and continue roasting until the Brussels sprouts are tender, about 10 minutes more.
• Transfer to a serving dish and serve immediately.
Shanghai Rice Bowl
FRESH, TORONTO, ONTARIO
The Shanghai is one of the daily special items on rotation at Fresh. This is a tasty rice bowl that always hits the spot and is easy to prepare.
Time: 10 minutes; 20 minutes for the rice • Makes 2 servings
⅓ cup water
4 baby bok choy, cut in half lengthwise
6 tbsp olive oil
6 tbsp tamari
3 cups shiitake mushrooms, stems removed and halved if large
4 cups cooked brown basmati rice
½ cup Tahini Sauce (see the next page)
2 tsp Mixed Herbs (see p. 233)
2 cups sunflower sprouts
2 tbsp hulled hemp seeds
1 cup cooked or canned chickpeas
2 lemon wedges, for garnish
• Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam 5 minutes until bok choy is almost tender. When water evaporates, add 2 tbsp olive oil, 2 tbsp tamari, and the shiitake mushrooms. Sauté 5 minutes until bok choy and mushrooms are tender. Set aside.
• Divide the cooked rice between 2 large rice bowls, and drizzle both with Tahini Sauce, 4 tbsp olive oil, and 4 tbsp tamari. Sprinkle with Mixed Herbs.
• Place the sautéed bok choy and shiitake mushrooms on the rice, and top with sunflower sprouts, hemp seeds, and chickpeas.
• Garnish with lemon wedges and serve.
TAHINI SAUCE
This is Fresh’s most versatile sauce; it tastes great on everything. Tahini, or sesame butter, is made from ground sesame seeds and is high in protein and a good source of essential fatty acids. Tahini is the traditional accompaniment for falafel but can also be used in any kind of stuffed sandwich, as a salad dressing, or as a sauce with rice bowls or noodles.
Time: 5 minutes prep • Makes 4–6 servings
2 cloves garlic, minced
½ cup chopped parsley
½ tsp sea salt
2 tbsp lemon juice
⅔ cup filtered water
½ cup tahini
• In a blender, process the garlic, parsley, salt, and lemon juice until smooth.
• Add the water and tahini, and process until smooth. You may need to add a bit more water if your raw tahini is especially thick. Add water a tablespoon at a time until you get a pourable consistency.
• Store in a sealed container in the fridge for up to 4 days.
Temple Rice Bowl
FRESH, TORONTO, ONTARIO
If we acknowledged and treated our bodies with the same care and consideration as we do a place of worship, we would all be a lot healthier. This is a modest rice bowl that will make you feel good. The hummus, you will discover, goes wonderfully on brown rice.
Time: 10 minutes prep; 20 minutes for the rice • Makes 2 servings
⅓ cup water
4 baby bok choy, cut in half lengthwise
7 tbsp olive oil
4 tbsp tamari
8 wedges tomato
4 cups cooked brown basmati rice
2 tsp Mixed Herbs (see the next page)
1 cup Hummus (see the next page)
2 cups sunflower sprouts
2 tbsp hulled hemp seeds
4 slices red onion, chopped
2 lemon wedges, for garnish
• Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam until the bok choy is almost tender. When water evaporates, add 1 tbsp olive oil, 1 tbsp tamari, and the tomato wedges. Sauté 1 minute until the bok choy is tender, then set it aside.
• Divide the cooked rice between 2 large rice bowls. Mix the remaining 6 tbsp olive oil and 3 tbsp tamari together, then drizzle it over the rice. Sprinkle with Mixed Herbs.
• Place the Hummus in the middle of each rice bowl, and arrange the bok choy around the edge. Top with sunflower sprouts, hemp seeds, and red onion.
• Garnish with lemon wedges and serve.
HUMMUS
This is Fresh’s basic hummus recipe. It can be adjusted in countless ways, depending on your preference. You could add parsley or cilantro for an herbal twist, some toasted cumin and cayenne for a bit of spice, or some roasted red peppers, black olives, or sun-dried tomatoes for a Mediterranean taste. If you prefer a milder garlic flavor, roast the garlic before using it.
Time: 5 minutes prep • Makes 8 servings
2 cups canned or cooked chickpeas
3 cloves garlic
2 tbsp tahini
4 tbsp lemon juice
½ tsp sea salt
1 tbsp filtered water
• In a food processor, purée all ingredients. Add more water if necessary to get the consistency you like.
MIXED HERBS
This combination of dried herbs adds flavor to many of the recipes at Fresh. The mixture will last forever; just give it a little rub between your fingers before using to release the flavors and aromas. Mixed Herbs are great sprinkled on salads, pastas, noodles, or rice bowls, and keep indefinitely in a sealed jar.
Time: 5 minutes prep • Makes 6 tablespoons
1 tbsp dried oregano
1 tbsp dried basil
1 tbsp dried marjoram
1 tbsp dried dill
1 tbsp dried thyme
1 ½ tsp dried rosemary
1 ½ tsp dried sage
• Combine all ingredients in a bowl. Mix well.
Millet Bowl with Greens and Toasted Sunflower Seeds
A macrobiotic-inspired dish with a perfect balance of flavors.
Time: 45 minutes prep • Makes 4–6 servings
1 cup millet, uncooked
3 cups water
1 tbsp miso paste
¼ cup hulled sunflower seeds
1 tbsp coconut oil
1 leek, white and light green parts only, thinly sliced
1 clove garlic, minced
1 tbsp fresh lemon juice
2 cups packed baby spinach
2 cups packed Swiss chard, stems removed and cut into ½ inch strips
Pinch red pepper flakes
Sea salt and black pepper, to taste
• In a dry sauté pan over medium heat, toast the millet for 2–3 minutes, until fragrant. Bring the water to a boil, stir in the miso paste. Reduce heat to a simmer, then add the millet. Cook, uncovered, until water has absorbed, about 30 minutes. Fluff with a fork and keep warm.
• Toast the sunflower seeds over medium heat in a dry skillet for 2–3 minutes, until golden brown and fragrant. Stir constantly to ensure even cooking and to prevent burning. Remove from pan and set aside.
• Heat the coconut oil in a large skillet and add the leek. Cook for 2 minutes to soften, then add the garlic and cook for 30 seconds longer. Add the lemon juice, spinach, Swiss chard, red pepper flakes, and salt and pepper to taste. Reduce heat to medium low, cover the pan, and cook for 5 minutes or until vegetables have wilted and are bright green.
• To serve, place the vegetables on top of the millet and sprinkle with toasted seeds.
Italian Garden Stir Fry
Herb-rich flavors give this stir fry a burst of freshness.
Time: 15 minutes prep • Makes 4–6 servings
1 tbsp coconut oil
½ onion, chopped
2 cups chopped zucchini
1 cup chopped mushrooms
2 cloves garlic, minced
15 ounces cooked garbanzo beans
1 large tomato, puréed (about ½ cup liquid)
1 tsp palm sugar
1 lemon, cut into wedges
2 tbsp chopped fresh mint
1 tbsp chopped fresh oregano
2 tbsp chopped fresh parsley, plus more for garnish
Salt and pepper, to taste
Cooked brown rice or quinoa for serving
• Heat the coconut oil over medium heat in a large cooking pan. Add the onion, zucchini, and mushrooms, and cook for 3–4 minutes until softened.
• Add the garlic and cook for 1 minute longer, then add the beans, tomato purée, and sugar, and squeeze in the juice from half of the lemon wedges.
• Bring to a simmer, then reduce heat to medium low and mix in the fresh herbs. Cook until the liquid has reduced, about 5–10 minutes.
• Add the remaining juice from remaining lemon wedges, remove from heat, and season with salt and pepper, to taste. Serve over a warm bed of rice or quinoa.
Eggplant Rollatini
To save time, make the filling and sauce while the eggplant is cooking (sauce is optional). Other lentils may be used in the place of red lentils—the red lentils are simply more elegant looking. Very filling.
Time: 1 hour prep • Makes 4 servings (1 cup of sauce)
2 eggplants
½ tsp sea salt
FILLING
1 tbsp coconut oil
2 cups cooked red lentils (unsalted; see p. 181)
1 tbsp miso paste
3 tbsp tahini
2 tbsp fresh minced oregano
2 tbsp fresh minced basil
2 tbsp fresh squeezed lemon juice
2 cloves garlic, minced
SAUCE
1 cup sundried tomatoes, soaked in warm water for 20 minutes
1 cup chopped tomatoes
¼ tsp salt
2 garlic clove
2 tbsp chopped fresh basil
1 date
2 tbsp shallot, minced
• Cut off the ends of the eggplant. With a flat end down on the cutting board, slice into ¼-inch strips. Place in a bowl and toss with ½ tsp sea salt to help extract some of the bitterness. Let rest for 10 minutes, then wash thoroughly and pat dry.
• Heat oven to 350°F. Lay the eggplant strips flat on a baking sheet and brush with coconut oil. Alternatively, a coconut oil cooking spray may also be used. Bake for 15 minutes, remove from oven, and let rest until cool enough to handle.
• Meanwhile in a medium bowl, mix together all the filling ingredients. Set aside.
• Blend all sauce ingredients together in a blender until fully combined.
To serve
• Spread 1 cup of the sauce on a baking dish. On a separate work surface lay each eggplant strip flat and spread a heaping tablespoon of filling across each. Roll up into a cylinder and place atop of the bed of sauce.
• Pour the remaining sauce on top and cover with aluminum foil. Bake for 30 minutes, until heated through and the sauce is bubbly.
Quinoa Pilaf with Swiss Chard and Lemon
Macrobiotic-inspired with the additional flavor of garlic.
Time: 5 minutes prep; 20 minutes to cook and sit • Makes 4–6 servings
4 cups water
2 cups quinoa
1 large bunch Swiss chard (about 1 pound)
2 tbsp coconut oil
2 large cloves garlic, minced
2 tbsp minced shallot
1 ½ tbsp lemon zest (grated lemon peel)
½ tsp sea salt, to taste
• Bring the water to a boil and add the quinoa. Cover and cook for about 15 minutes until the water has evaporated. Uncover, fluff with a fork, and let stand for 5 minutes.
• Meanwhile, trim the stems off the chard. Roll leaves together into a large cigar shape and cut into ½-inch slices.
• Heat the oil over medium heat. Add the garlic and shallot, and cook for 1 minute, stirring constantly. Turn the heat to low, add the chard and toss well, then cover and cook for 2 minutes.
• Remove from heat and add the mixture to the quinoa. Add the salt and lemon zest and stir to combine. Serve warm.
Wild Rice with Kabocha Squash and Sage Butter
This is one of my top five recipes, period. It’s the perfect fall meal. To save time, make the rice and butter while the squash is cooking. Yams may also be used in place of the kabocha.
Time: 1 hour prep; 30–45 minutes for the rice • Makes 4 servings
1 pound kabocha squash (about ½ medium squash)
3 tbsp melted coconut oil + 1 tbsp, divided
½ cup wild rice
½ cup brown rice
2 cups water
½ tbsp chopped fresh sage, packed
1 tbsp minced shallots
½ tsp salt
• Preheat the oven to 400°F. Cut the squash in half, then scoop out and discard the seeds.
• Use 1 tbsp coconut oil to lightly brush the cut areas of the squash, and place cut side down on a baking sheet. Bake for 40–45 minutes or until soft when pierced with a fork.
• When cool enough to handle, cut into 1-inch chunks (skin may be left on for extra flavor and nutrition or disposed of). Keep warm.
• To make the rice, combine the rices and water in a saucepan. Bring to a boil, reduce heat to low, and let simmer, covered, until done.
• Meanwhile, in a food processor, blend 3 tbsp coconut oil, sage, shallots, and salt until smooth.
To serve
• In a large pan, heat the sage butter mixture over medium-low heat for 1 minute. Add the rice and toss to combine, and cook for 1 minute longer while stirring constantly. Remove from heat and carefully fold in the squash.
Spicy Black Bean Chili
BLOSSOMING LOTUS, PORTLAND, OREGON
The ideal winter meal.
Time: 15 minutes prep • Makes about 6 2-cup servings
3 tbsp sunflower oil
1 cup diced red onion
¼ green bell pepper
½ cup small diced delicata squash
5 tbsp minced garlic
½ cup whole coriander seeds, toasted
1 tomato, crushed
1 tomato, diced
1 quart water
1 ½ tbsp unrefined cane sugar (optional or can use agave nectar)
2 tsp sea salt
2 ½ tsp apple cider vinegar
½ cup cooked sweet corn kernels
2 ½ tbsp ground cumin powder
1 tsp chipotle powder
3 cups cooked black beans
3 tbsp nutritional yeast
• In very large soup pot, heat the sunflower oil on high; add the onion, bell peppers, squash, and minced garlic. Continue to cook 3–5 more minutes, stirring as needed.
• Toast the coriander and grind in blender. Add both cans of tomatoes to soup pot, along with the water, sugar, salt, vinegar, corn, cumin, chipotle, and coriander. Reduce heat to medium.
• Add cooked beans and nutritional yeast. Turn off heat and mix well. Blend 1.5 quarts of chili in blender and mix back in rest of chili.
Superfood Chia Chili
LIFE FOOD GOURMET, MIAMI, FLORIDA
A nutrient-packed twist on a traditional dish.
Time: 10 minutes; 6 hours to soak the quinoa • Makes 4 servings
¼ cup chia seeds
1 cup water
4 tbsp tomato sauce (optional but highly recommended)
1 handful fresh cilantro, finely chopped
1 handful fresh parsley, finely chopped
¼–½ cup sprouted red quinoa or sprouted buckwheat
2–4 tbsp each celery, tomato, bell pepper, red onion, chopped
2–4 tbsp cold pressed olive oil
1–3 tbsp tomato powder
1–4 tsp chili powder
1–2 tsp cumin
½–1 tsp turmeric
1–3 tsp apple cider vinegar
½ tsp jalapeño flakes (optional)
½–1 tsp of sun dried sea salt
• Combine the chia seeds and ½ cup of warm water in a bowl and mix thoroughly. Add the remaining ingredients, including the remaining ½ cup of water.
West African Yam and Bean Patties
Just as filling as most burgers, and better tasting too.
Time: 30 minutes prep • Makes 8 patties
1 tbsp coconut oil + extra for frying
¼ tsp cayenne pepper
1 onion, diced
1 can pinto beans, drained and rinsed
1 pound yams, diced
1 cup cooked brown rice
1 carrot, grated
¼ cup quinoa flakes
4–5 cloves garlic, minced
¼ cup finely chopped almonds
½ tsp ginger powder
Sea salt and pepper, to taste
2 tsp paprika
Lime wedges, for garnish
• Heat 1 tbsp of coconut oil in a skillet over medium-high heat. Add the diced onion, reduce the heat to medium, and cook until the onions are soft and translucent, about 3–5 minutes. Stir in the yams and add a pinch of sea salt. Cover and cook until the yams are completely tender, about 5 minutes, stirring occasionally. Add the garlic, ginger powder, paprika, and cayenne and cook until fragrant, about 30 seconds. Remove from heat.
• Empty the pinto beans into a large bowl, and use a fork to mash them. Add the cooked vegetable mixture along with the cooked rice, quinoa flakes, and almonds. Stir to combine and then add salt and pepper, if desired. Hand-shape the mixture into 8 patties.
• Heat a small spoonful of coconut oil in a pan over medium-low, then set a couple of patties in the hot pan. Cook the patties for about 6 minutes, then flip them over—you should see a nice crust on the cooked side. If they break apart during the flipping, just reshape them with the spatula—they’ll hold together once the second side is cooked. Cook the second side for another 6 minutes. Repeat until all patties are cooked.
• Serve the patties on your bun of choice or atop a bed of greens à la “protein style,” with a lime wedge on the side for garnish.
Tip: Chop the yams coarsely, then use a food processor to pulse them into a fine dice.
Fajita Patties
With a bit of a Mexican bite, these “burgers” are a departure from the usual.
Time: 35 minutes active prep • Makes 4–6 servings
1 medium red bell pepper, shredded
1 medium green bell pepper, shredded
2–3 tbsp coconut oil, for frying
1 medium onion, diced (about 1 cup)
2 cloves garlic, minced
2 tsp cumin powder
½ tsp chili powder
¼ tsp cayenne pepper
½ tsp sea salt
1 cup cooked quinoa
¼ cup finely chopped walnuts
¼ cup sprouted flax powder (or finely ground flaxseeds)
2 tsp palm sugar
Lime wedges
• Place the red and green bell peppers in a colander, and squeeze firmly to remove excess liquid (try to get the peppers as dry as possible for best results). Set aside.
• In a medium frying pan, heat 1 tbsp coconut oil over medium-high heat. Add the onion, reduce heat to medium, and sauté for 3–5 minutes or until onions begin to turn translucent. Add the peppers, garlic, cumin, chili powder, cayenne, and sea salt, then cook for 2 minutes longer, stirring frequently. Remove from heat and transfer to a large bowl.
• To the cooked vegetable mixture add the quinoa, walnuts, flax powder, and palm sugar, and mix well. Hand-shape into 4–6 patties.
• Heat a small amount of coconut oil in a large frying pan over low heat. The lower the heat the better, as it will allow the patties to cook longer and get a better crust. Place the patties on the pan carefully, and cook until browned underneath, about 10 minutes. Flip the patties over and repeat on the other side.
• Just before serving, drizzle with fresh lime juice from the lime wedges.
Homestyle Lentil Patties
The classic lentil burger.
Time: 30 minutes active; 50 minutes total • Makes 4–6 servings
2–3 tbsp coconut oil, for frying
1 cup chopped onions (about 1 medium)
1 carrot, shredded
1 celery stalk, minced
1 ½ tbsp balsamic vinegar
1 cup cooked red lentils (see p. 181)
2 tbsp sunflower seeds
¼ cup sprouted flax powder (or finely ground flaxseeds)
Sea salt and black pepper, to taste
• In a medium frying pan, heat 1 tbsp coconut oil over medium-high heat. Add the onions, carrot, and celery, and sauté until the onions are translucent and the vegetables are soft. Mix in the vinegar, remove from heat, and transfer to a large bowl.
• To the vegetable mixture, add the remaining ingredients and mix well, mashing the lentils slightly with a fork. Adjust salt as needed. Place in the refrigerator for 20 minutes to allow the flaxseed to help firm the mixture. Hand-shape into 4–6 patties.
• Heat a small amount of coconut oil in a large frying pan over low heat. The lower the heat the better, as it will allow the patties to cook longer and get a better crust. Place the patties on the pan carefully, and cook until brown underneath, about 10 minutes. Flip the patties over and repeat on the other side. Serve warm.
Indian-Spiced Lentil Hemp Patties
Nutrition-packed and with a unique flavor, these burgers will satisfy a large appetite.
Time: 30 minutes prep • Makes 4–6 patties
2–3 tbsp coconut oil, for frying
1 cup diced yellow onion (about 1 medium)
1 stalk celery, minced
1 cup diced red pepper
6 medium cloves garlic, minced
¼ tsp ginger powder
1 tsp coriander powder
1 tsp cumin powder
½ tsp turmeric
½ cup hemp seeds
3 tbsp sprouted flax powder (or finely ground flaxseeds)
1 ¼ cups cooked red lentils (see p. 181)
½ tsp sea salt, or to taste
• In a medium frying pan, heat 1 tbsp coconut oil over medium-high heat. Add the onion, celery, and red pepper, and sauté until the onion is translucent and the vegetables are soft. Add the garlic and sauté for 1 minute longer. Remove from heat and transfer to a large bowl.
• To the vegetable mixture, add the remaining ingredients and mix well, mashing the lentils with a fork. Adjust salt as needed. Hand-shape into 4–6 patties.
• Heat a small amount of coconut oil in a large frying pan over low heat. The lower the heat the better, as it will allow the patties to cook longer and get a better crust. Place the patties on the pan carefully, and cook until brown underneath, about 10 minutes. Flip the patties over and repeat on the other side. Serve warm.
Chia Bean Patties
Loaded with omega-3-rich chia and mineral-rich wakame sea vegetables, these burgers are a nutritional powerhouse. They can also be cooked, then gently warmed as needed.
Time: 10 minutes prep (once beans are cooked, or use canned); 20 minutes to soak Makes 8 burgers
2 cups cooked black beans (unsalted)
1 ½ cups cooked brown rice
⅓ cup chia seeds
¼ cup nutritional yeast
1 ½ tsp fresh oregano, minced (or ½ tsp dried)
1 tsp palm sugar
1 stalk celery, minced
1 carrot, minced
½ cup minced yellow onion
3 tbsp brown rice miso
¼ cup quinoa flakes
• With a potato masher or the back of a fork, mash the black beans in a large bowl into a chunky purée. Mix in the remaining ingredients, one at a time. (Alternatively, pulse ingredients together in a food processor, allowing some chunks to remain.) Form into 8–10 patties and refrigerate for 1 hour.
• Heat a spoonful of coconut oil in a large non-stick frying pan over medium-low heat. Add a few of the patties and cook for several minutes on each side until both sides are brown (the finished patties will be crispy on the outside and soft on the inside).
To serve
• Place burgers on sprouted-grain buns with your favorite toppings or “protein-style” in a collard-green leaf.
Variation: Soak 2 tbsp dried wakame flakes for 20 minutes. Drain and mash into the mixture before cooking. Wakame adds an extra-strong punch of trace minerals and a light savory flavor.
Black Bean Sliders
Try serving on a crispy cracker or onion bread with a wedge of avocado.
Time: 10 minutes active; 30 minutes to sit Makes 2 servings (8–10 small patties)
1 tbsp olive oil
3 large cloves garlic, minced
1 cup diced yellow onion (about ½ medium onion)
1 cup diced green bell pepper (about ½ pepper)
15 ounces cooked black beans (made fresh or canned)
3 tbsp chia seeds
2 tbsp chopped walnuts (optional)
1 cup cooked brown rice
¼ cup quinoa flakes
2 tbsp pumpkin seeds
2 tsp chili powder
1 tsp cumin powder
¼ tsp cayenne powder
2 tbsp nutritional yeast
1 ½ tbsp yacon syrup
Salt, to taste
• Heat the oil over medium heat. Add the garlic, onion, and bell pepper.
• Cook until the vegetables have softened, about 5 minutes. Remove from heat.
• Mix in remaining ingredients. With a fork or simply by hand, mash down the beans to form a chunky mixture.
• Place in the refrigerator, covered, for 30 minutes to allow chia seeds to swell and absorb the excess moisture.
• Form the mixture into 8–10 small patties (sliders). Coat a frying pan with a small amount of oil (olive oil or coconut). Over medium heat, cook the patties for about 5 minutes on each side or until browned.
• Alternatively, place sliders in a pan and cook in the oven with the setting on broil for 5–8 minutes or until just beginning to brown.
Portobello Patties
Full of flavor, these plant-based burgers are extremely versatile.
Time for cooked method: 10 minutes prep; 2–3 minutes to cook • Prep time for raw method: 10 minutes; 10–12 hours to dehydrate • Makes 4 burgers
½ cup ground flax seeds
2 tbsp nutritional yeast
¼ cup hemp seeds
2 tsp Dijon mustard
2 tbsp fresh parsley, chopped
¼ cup chopped walnut pieces
½ tsp fresh thyme, chopped
2 medium Portobello mushrooms,
1 tbsp EFA oil
chopped into large cubes
2 tbsp brown rice miso paste
⅓ cup quinoa flakes (for cooked
1 tsp pressed garlic
method only; omit for raw method)
½ tsp black pepper
• In a food processor, combine all ingredients except walnuts and mushrooms, and process until well combined. Turn off the processor and add in the walnuts and mushrooms.
• Pulse just 3 or 4 times until the mushrooms are diced, but do not blend. Remove mixture from the processor and transfer to a medium bowl.
Raw method (best)
• Shape the mixture into 4 balls and flatten into patties on a teflex or nonstick sheet. Dehydrate for 10–12 hours at 115°F, then flip and transfer to a mesh sheet and “cook” for 2 more hours.
• These keep for several days wrapped and refrigerated, and can be reheated as needed.
Cooked method
• Mix the quinoa flakes into the mushroom mixture and let stand for 20 minutes.
• Sauté the chopped mushrooms in a dry pan for 2 or 3 minutes to cook out some of the moisture. Follow the rest of the recipe to form burgers.
• To cook, shape the mixture into 4 balls (press firmly to compact) and form into patties. Over very low heat, oil the pan with 1 or 2 tbsp coconut oil.
• Add the patties, and cook approximately 10 minutes on each side. The patties will remain soft on the inside but utterly enjoyable.
To serve
• Try “protein style” on a salad with a mustard vinaigrette, in a collard green with avocado and vegetables, or in a wrap or bun of choice with all the trimmings.
Pizza
The following pizzas are unique in that their crusts are made from legumes and vegetables as opposed to flour; therefore, their crusts are protein and nutrient packed.
Time: 15 minutes prep; about 45 minutes to cook
Makes 1 large pizza (4 servings)
Follow this procedure for all the pizza recipes
• Preheat oven to 300°F. In a food processor, process all crust ingredients until mixture starts to ball up. Lightly oil the baking tray with coconut oil. Spread mixture on tray to about ¼-inch thick (it can be thicker or thinner if you prefer).
• Choose a pizza sauce from the “Spreads, Dips, Sauces, and Dressings” section.
• Bake for 45 minutes. (This will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.)
Buckwheat Sunflower Seed Carrot Pizza
The crust of this pizza is lighter tasting, with a distinct carrot flavor. Choose a pizza sauce from the “Spreads, Dips, Sauces, and Dressings” section.
Time: 15 minutes prep; about 45 minutes to cook
Makes 1 large pizza (4 servings)
CRUST
1 cup ground sunflower seeds
1 cup raw buckwheat
1 cup grated carrot
¼ cup coconut oil
½ tsp parsley
Sea salt, to taste
TOPPING
1 tomato, sliced
½ Spanish onion, diced
1 cup chopped celery
½ cup chopped fresh basil
½ cup grated carrot
½ cup chopped green onions
• Preheat oven to 300°F.
• In a food processor, process all crust ingredients until mixture starts to ball up.
• Lightly oil the baking tray with coconut oil. Spread mixture on tray to about ¼-inch thick (it can be thicker or thinner if you prefer).
• Top with your choice of sauce.
• Spread toppings evenly on the crust.
• Bake for 45 minutes.
Black Bean Chili Pizza
Fiber rich and nutrient dense, this one will end hunger. Choose a pizza sauce from the “Spreads, Dips, Sauces, and Dressings” section.
Time: 15 minutes prep; about 45 minutes to cook
Makes 1 large pizza (4 servings)
CRUST
1 ½ cups cooked brown rice
1 ½ cups black beans
¼ cup coconut oil
1 tbsp chili powder
1 tsp chili flakes
Sea salt to taste
TOPPING
1 tomato, sliced
½ onion, diced
1 cup chopped bell peppers (any color)
½ cup grated beet
½ cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
• Preheat oven to 300°F.
• In a food processor, process all crust ingredients until mixture starts to ball up.
• Lightly oil the baking tray with coconut oil. Spread mixture on tray to about ¼-inch thick (it can be thicker or thinner if you prefer).
• Top with your choice of sauce.
• Spread toppings evenly on the crust.
• Bake for 45 minutes.
Quinoa Falafels
Nutrient and flavour packed, these falafels are a divergence from the traditional. You can make the lemon tahini sauce while the falafels are cooking.
Time: 30 minutes prep • Makes about 1 dozen
3 tbsp flax powder
⅓ cup water
2 cups cooked quinoa
3 tbsp nutritional yeast
2 tsp miso paste
1 tsp tahini
1 tsp onion powder
½ tsp garlic powder
¼ cup minced parsley
1 tsp minced fresh oregano
2 tbsp melted coconut oil
Lemon Tahini Dipping Sauce (see p. 202)
• Mix together the flax powder and water in a small bowl and let rest for 10 minutes to form a gel.
• Meanwhile, heat the oven to broil. In a medium bowl, combine quinoa, nutritional yeast, miso paste, tahini, onion powder, and garlic powder, and mix well. Add the flax gel, along with the parsley and oregano, and combine thoroughly.
• To make the falafels, roll a heaping tablespoon of the mix into a ball and flatten into a 2" circle.
• Line a baking tray with aluminum foil, and brush with 1 tbsp coconut oil where the falafels will sit. Place the falafels on the tray, and brush the tops with the remaining tablespoon of melted coconut oil. Put the tray in the oven, and broil for 8 minutes.
• Remove from the oven, flip the patties with a spatula, and return to the oven for another 5–7 minutes, or until patties have formed a dark brown crust.
• Let cool for 1 minute before serving. Enjoy with Lemon Tahini Dipping Sauce on the side or drizzled on top.
Live Falafels
BLOSSOMING LOTUS, PORTLAND, OREGON
Enzyme packed, filling, and delicious, but you will need a dehydrator for this recipe.
Time: 15 minutes prep; overnight to soak nuts and dehydrate
Makes about 4 servings
6 tbsp Brazil nuts (soaked overnight)
1 ½ tbsp raw tahini
½ cup dry walnuts
1 scallion, chopped
1 tbsp fresh lemon juice
½ of 1 medium-size jalapeño pepper, seeded and rough chopped
½ cup cilantro
½ cup parsley
1 tbsp dried oregano
1 tsp ground cumin
Salt and pepper, to taste
3 tbsp water, as needed
• Soak the Brazil nuts overnight.
• In blender, purée all ingredients except nuts, and transfer to large bowl.
• In food processor, chop the walnuts into fine mixture and add to the bowl with the puréed ingredients. Drain the Brazil nuts and chop in the food processor. Add to the bowl.
• Thoroughly mix all ingredients. Use a small scoop to make round balls and place on dehydrator sheets.
• Dehydrate for 1.5 hours at 115°F, then turn down to 90°F and dehydrate overnight.
Gorilla Food Green Tacos
GORILLA FOOD, VANCOUVER, BRITISH COLUMBIA
A filling and satisfying raw taco.
Time: 5 minutes prep (once Walnut Chili Pâté, Salsa, and Guacamole are made) Makes 4 tacos
4 Romaine lettuce leaves
1 ¼ cup Walnut Chili Pâté (see p. 197)
1 ¼ cup Guacamole (see p. 201)
16 tbsp Salsa (see p. 202)
• Cut just the very bottom off the romaine lettuce bunch so that the leaves fall apart.
• Wash the leaves and pat dry to be used as your taco shells.
• Spread a wide base of Walnut Chili Pâté down the center of each leaf.
• Top the Pâté evenly with Guacamole, leaving the Pâté visible on the sides.
• Top the Guacamole with Salsa, leaving both the guacamole and Pâté visible on the sides.
• Plate and enjoy eating these with your hands.
Collard Green Buckwheat Wrap
This nutrient-dense wrap is surprisingly filling. For the dressing, choose any in the “Spreads, Dips, Sauces, and Dressings” section.
Time: 10 minutes prep • Makes 1 large serving
1 avocado
2 Roma tomatoes
1 cucumber
1 large carrot
2 strips dulse (about ¼ cup, tightly packed)
1 cup sprouted or cooked buckwheat
1 leaf collard green
3 tbsp salad dressing
• Peel and cube the avocado, slice the tomatoes and cucumber, and grate the carrot. Along with the dulse and buckweat, place on a collard green.
• Drizzle salad dressing over top. Roll up, tucking the ends in so the wrap is secure. Cut into pieces if desired.
• A collard green leaf also serves as a good wrap for guacamole combined with quinoa, buckwheat, or brown rice.
Variation: To serve as a complete meal, add ½ cup black-eyed peas and ½ tsp cayenne pepper to the mixture to spice it up.
Spicy DLT Sandwich
DLT = dulse, lettuce, tomato
Strips of dulse sea vegetables makes this a flavor- and nutrient-packed sandwich. You can use rice bread for a gluten-free option.
Time: 10 minutes prep • Makes 1 serving
2 slices sprouted bread (such as Ezekiel Sesame), lightly toasted if desired
½ avocado, mashed
1-2 tbsp fresh salsa (amount depends on spice level)
¼ cup dulse strips (or 1 ½ tbsp dulse flakes)
Lettuce leaves
Tomato slices
• Toast the bread if desired. Spread the avocado on one side and the salsa on the other.
• Distribute the dulse evenly atop the avocado, stack with lettuce and tomato, and put the sides together.