Tasty Mushrooms with Kale
Ingredients: 2 medium onions, chopped 1/3 cup water 6 cups mushrooms, sliced 3 tbsp Dr. Fuhrman’s VegiZest or other no-salt seasoning 3 tbsp Dr. Fuhrman’s MatoZest or finely ground sun-dried tomatoes (packed without oil) 1 tbsp savoury yeast flakes/nutritional yeast 600 g kale, weighed after stripping leaves off tough stems Extra savoury yeast flakes for…
Easy Vegetable Pizzas
Ingredients: 8 small wholemeal pita breads 100 g no-added-salt tomato paste 1 large sweet potato, peeled, thinly sliced and baked at 180 C for 15 minutes 1 medium eggplant, thinly sliced and baked at 180 C for 15 minutes 1 cup mushrooms, thinly sliced 300 g broccoli, steamed for 5 minutes 1/4 cup olives, thinly…
Coconut Carrot Cream Pie
Ingredients: Crust 1 cup raw almonds 1 cup dates, pitted 1 tbsp chia seeds 2 tbsp water 1/3 cup rolled oats, ground Filling 1/2 cup pomegranate juice 1/3 cup unsulphured dried apricots, diced 1 cup unsulphured dried apples, chopped 3 apples, cored and roughly chopped 1/3 cup raisins 1/4 cup walnuts 1 1/2 cups…
Apple Berrynut Bites
Ingredients: 2 cups dried apples 1 1/2 cups unsweetened plant milk 2 cups sliced fresh organic raspberries (or frozen, thawed), divided 1/2 cup raw pecans 1/2 cup raw Brazil nuts 1 cup organic baby spinach 1/4 cup unsweetened, shredded coconut 2 tsp cinnamon 1/4 tsp nutmeg 6 medjool dates, pitted Method: Soak dried apples…
Tofu Scramble
Ingredients: 3 cups organic baby spinach 1 cup chopped onion 1 cup chopped green capsicum 1 cup diced tomatoes 350 g firm tofu 1 tbsp Dr. Fuhrman’s VegiZest or other no-salt seasoning 2 tbsp savoury yeast flakes/nutritional yeast Method: In a non-stick frying pan, water sauté spinach, onions, capsicum and tomatoes until tender. Squeeze out…
Broccoli and Spinach with Tabasco-Lime Avocado Sauce
Ingredients: 1 large head broccoli 1 bunch English spinach 1 ripe avocado Juice of 1 lime 2-4 drops Tabasco sauce, to taste 1-2 tbsp orange juice Method: Cut broccoli into small florets and steam for 6 minutes. Add washed and trimmed spinach and steam for another 2 minutes. Meanwhile, mash the avocado with lime…
Chia Cookies
Chia seeds are an amazingly rich source of the essential omega 3 fat, alpha-linolenic acid. They’re also high in fibre, protein, calcium, iron, magnesium and zinc. These easy-to-make cookies are a great lunchbox treat for kids, and a healthy snack for active adults. With no added sugar, flour or oil, they tick both the taste…
Tasty Slow Cooked Chickpea and Tomato Soup
Ingredients: 2 small carrots, diced 1 medium onion, finely diced 1 celery stalk, diced 2 x 400 g diced tomatoes, no salt 2 1/2 cups cooked chick peas 3 cups water 1 cup peeled and diced butternut pumpkin 1/2 cup currants 4 tbsp Dr. Fuhrman’s MatoZest or finely ground sun-dried tomatoes (non oil-packed) 1/2 tsp…
Raw Stuffed Vine Leaf Rolls
Ingredients: 1 jar vine leaves 2 cups oat groats (whole, hulled oats) or steel-cut oats 1 avocado 2 shallots 2 celery stalks 1 Lebanese cucumber Method: Soak oats in water for 8 hours, then rinse and drain. Blend soaked oats, avocado flesh, shallots, celery and half the cucumber in a food processor until smooth.…
Italian Bread Sticks (Raw)
Raw food preparation is not for the time-poor or organisationally challenged, since you have to factor in soaking, sprouting and dehydrating time. But the results are delicious! Sprouting enhances the vitamin content in grains and reduces their allergenic components. Ingredients: 2 cups whole wheat, soaked 8-12 hours, then drained and sprouted 12-24 hours (rinse…