GREEN AND AWAKE: Gourmet Raw Cookbook 9781096159025, 1096159023

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G R E E N & AWA K E

PHOTOGRAPHY by NAZLI DEVELI

C O PY R I G H T 2 0 1 9 A L L R I G H T S R E S E RV E D by NAZLI DEVELI

This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher exc e p t f o r t h e u s e o f b r i e f q u o t a t i o n s i n a b o o k r e v i e w.

First Printing, 2019 ISBN 9781096159025 Published by Nazlı Develi via Amazon.com

Fo r i n f o r m a t i o n a b o u t p e r m i s s i o n t o r e p r o d u c e s e l e c t i o n s from this book, write to [email protected] www. g u r m e v e g a n . c o m www. g r e e n a n d a w a ke . c o m

VE

G

A

. M -

eli v e D i l z a N

CO

- C RE A

R

GURME

N

T

O

OF

G R E E N & AWA K E G O U R M E T R AW C O O K B O O K WITH A PINCH OF NORDIC FLAVOUR

G R E E N & AWA K E 04

TH IS B O O K IS D EVOTED TO A LL PEO PLE W H O A R E O N TH E WAY CO N SCI O USLY.

G R E E N & AWA K E

S T I M U L AT E R I G H T B RA I N

06-09

PA S TA , P I Z Z A & B U RG E R

10 -33

E D I B L E F L OWE RS

34-35

C R AC K E R S & R AW N O L A S

36-53

C H E E S E S & S P R E A DS

54-73

S O U P S

74 - 8 9

S OA K I N G & S P RO U T I N G

90 -101

SA L A DS & D R E SS I N G S

102-123

RO L L S, WRA P S

124-129

PAT E S , D I P S , S AU C E S

130 -151

CA K E S, C O O K I E S, BA L L S

152-221

P L A N T M I L K S , J U I C E S

222-237

G L OSSA RY

238-241

I N D E X

242-243

05

CONTENT

G R E E N & AWA K E

S T I M U L A T E

right brain

06

T H R O U G H

L I V I N G

F O O D

K E Y S

T O

R A W

F O O D

why 42° C?

Living food is a powerful natural healing force, which gradually restores the microelectrical potential and overall functioning of every cell in our body. The basic premise behind of raw food is that cooking and processing foods decreases their digestibility and vitamin, mineral density as well as their overall health-promoting qualities. We dehydrate everything under 42° Celcius

because when we heat food above 42° C (118° Fahrenheit) the enzyme content is destroyed. Enzymes are necessary for almost every function in body especially digestion.

SOAKING & SPROUTING

07

Phytic acid is a compound found in all legumes, grains, and nuts. This compound is known to inhibit the absorption of crucial minerals and nutrients in the body. By soaking and sprouting all legumes, grains, and nuts we reduce the amount of phytic acid. We eat legumes and grains after soaking, sprouting or dehydrating. Nuts are also good protein sources but they are acidic. When we soak them before using to activate enyzme inhibitors, we will be cleaned them and they will be ready to eat safe.

G R E E N & AWA K E

R AW A C T I VAT I O N ! There's one thing I'm pretty sure of, there's a tape recorder inside us. It is within us even though we can't always get there. We water ourselves through experiences, thoughts and food in this physical world, we get it's results. So it is very important to eat right, act ethical, work on beneficial works, and bring solutions instead complains by finding life purpose. Years ago, transition to veganism was a just stage for me. I would say that it changed me incredibly, but something was missing. As a person who always questions, I started to think that why are vegan dishes are an imitation of animal food. I wonder if our body needs to take such intense gluten from processed foods like seitan.

R E - L E A R N I N G TA S T E S & H E A LT H Most of us don't like brussels sprouts or broccoli, when we boil it , all its nutritional value dies. We do not know that we should eat raw, this is not taught to us. Whereas they tastes better when consumed raw. Humans, domesticated pets and farm animals are the only species that eat cooked food. They are also the only get degenerative diseases. You can not see a wild animal in the forest coming down with diseases like cancer. Remember that highly processed cooked food were introduced into markets in the 1930's and the statistics show meteoric rises in cancer rates since that decade. Eating cooked, processed ( any kind of packaged food) is a fruitless way of feeding ourselves. Because food enyzmes have been destroyed, our body has to use its own enyzmes to digest to cooked food. So, the enyzme preservation is the key to longevity.

E N E R G Y A C T I VAT I O N Cooked food also has lack of biophotons. Every living organism emits biophotons. Living foods contain the biophoton light energy for your body. It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual who consumes it. The more light a food is able to store, the more nutritious it is. Naturally grown fresh raw vegetables, for example, and sun-ripened fresh fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.

R I G H T B R A I N A C T I VAT I O N I believe that our daily food choices are some of the most impactful choices we make when it comes to spiritual awarness. Our inner genius lies in the right side of the brain. To try to access this part of the brain, we can undergone sleep deprivation experiments, drink Ayahuasca, go f ruit-based diet, fasting and breathing practices to experience what life is like when the lefthand side falls asleep and the right side takes over. But the safest way is to experience this by returning to a fruit-based raw diet by supporting breathing practices. Unfortunately our brains are became damaged over thousands of years by eating an incorrect diet. Most of us don't know this, but when you dare to experience, I know it is hard to leave comfort zone for most people but, I can say that you will find yourself in a different world. The most significant change for me is to feel like I am getting younger everyday. I also met with many people like me, those eat raw food, have the highest energy, clarity of mind, neurotransmitter production and joy in life .

Keeping the balance Our left brain hemisphere is responsible for tasks we think as more male-orianted; linear, rational, logical. The left one is independent thinker, the ego which understands itself as separate from the rest of the world, an isolated part. European culture is left brain dominant. Some of us may have developed our right hemispheres more than others but most of us are ruled by the left brain. We are tend to protect our lives in this materialist world in order to live a safe life. People need to keep controlling theirselves and this requires left brain function. Today we live in a world with endless wars that is leading by people who are left-brain dominated. In order to achieve enlightment and to recover our natural state of bliss, we must learn to balance the two hemispheres.

08

To stimulate right brain, we should consume more raw food. Creative pursuits, painting, drawing, using left hand, meditation, yoga, book writing, all helps building new pathways in the brain which create a grater state of balance. As we move more into our right brains, we literally learn new ways of thinking and this allow to discover the true potential of human consciousness. We begin to consider what is good for the whole in an upcoming situation; not just what will purely benefit to ourselves.

G r een & Awa ke G o u r m et Raw Co o Kb o o k

brings a creative twist to raw foods in a fun and artistic way with flavor infusions that will rock your taste buds .

If you think "raw food" means zucchini noodles or just sprouts, Raw will astound you with it's elegance and inventiveness. It's a combination raw cookbook, featuring gourmet recipes using raw and dehydrated vegetables, nuts and f ruits.

In this book some recipes are very easy to make but some recipes are not quick to prepare, and many include references to other recipes. It is for people who want to add fantastic raw plates to their restaurant menu or just want to try new things in their kitchen.

WITH SO MANY OVERCOMPLICATED ASPECTS OF OUR LIVES , IT 'S REFRESHING TO PARE DOWN AND CREATE SIMPLE RAW MEALS THAT ARE STILL BURSTING WITH FLAVOR. Thank you for buying this book and I Hope you will enjoy as much as I do.

Nazli

Develi

G R E E N & AWA K E

09

Au t h o r & Raw C h e f

10

G R EEN & AWA K E

3 P E R S O N

lasagna QUEEN B A S E

N U T

R I C O T TA

Zucchini

2

MEDIUM

Macadamia or Cashew

100

To m a t o

1

MEDIUM

N u t r i t i o n a l Ye a s t

2

Flat Bread( Page 46)

9 PIECES

Cashew Milk

2-3

Himalayan Salt

A PINCH

Lemon Juice

2

TBSP

Hemp Hearts

TO SPRINKLE

Himalayan Salt

1

TSP

GR

TBSP

TBSP

M A R I N A R A

P E S T O Fr e s h B a s i l

70

GR

Purple Onion

1

MEDIUM

R a w Wa l n u t s

50

GR

Olive Oil

1

TBSP

Olive Oil

1

TBSP

Himalayan Salt

1

TSP

Himalayan Salt

1

TSP

S u n D r i e d To m a t o

4

PIECES

Chipotle Powder

A PINCH

F r e s h To m a t o

80

Thyme

1

C h i l i F l a ke s

1/2

GR

TSP

TSP

FOR THE BASE Using a vegetable peeler or a mandolin, peel the zucchini thinly , cut your tomatoes very thin. Cut flat bread in to squares. Set aside.

PESTO Place all pesto layer ingredients in a food processor, mix on high until until get a fluffy consistency.

MARINARA Place all tomato layer ingredients in a food processor, mix on high until smooth.

N U T R I C O T TA Place all nut ricotta layer ingredients in a food processor, mix on high until completely smooth.

ASSEMBLE Place two zucchini slices in a plate. Start with macadamia cheese layer in order to prevent tilting over. Because its consistency is more intense than other layer sauces. When macadamia layer is done, add one more zucchini layer. Then pour pesto sauce and add one more zucchini layer. Repeat and top with a final dollop of pesto and cheese. Dec-

11

orate with oregano, cashew and macadamia if desired. Keep the lasagna in the fridge. Serve cold!

i c a r o s ' p l at e W/

P E A

H E M P

TA R TA R

&

C H I L I

S AU C E

C R U M B L E

B A L L S

I N G R E D I E N T S

5 5 g r. h e m p h e a r t s

4 0 g r. s o a ke d w a l n u t s

1 7 5 g r. p e a

1 /4 t s p re d p e p p e r

2 tbsp dulse wakame nori mix

2 tsp sweet paprika

1 tbsp coconut aminos 1 tbsp olive oil

TA R TA R

S AU C E

2 tbsp lemon juice 1 0 0 g r. c a s h e w s s o a ke d

3 tbsp chia seeds + 9 tbsp water

85 ml. water

1 tsp onion powder

a p i n c h fl a ke d s a l t a n d b l a c k p e p p e r

1 tsp red pepper

1 tbsp finely chopped parsley

1 tbsp agave syrup

1 tsp onion powder

G R EEN & AWA K E

3 tbsp sprouted green lentil flour

2 tbsp capers S W E E T

1 /4 c u p fi n e ly c h o p p e d d i l l

C H I L I

1 tbsp apple cider vinegar

1 large red bell pepper chopped 1 jalapeno chopped 1/2 tomato chopped 1/2 tsp salt

D I R E C T I O N S

CRUST

Place all dough ingredients into food processor, mix

CHILI

on high speed until combined. Form dough into balls

Blend all ingredients well until silky smooth. Chill until ready to use. It will keep for up to 3 days in a sealed container in the f ridge.

using a 1/4 cup measure. Grind crumble ingrediets in a food processor to crumbs and transfer to a bowl. Coat balls in the

TA R TA R

crumbs and dehydrate for 6 to 8 hours at 42 C until

Blend cashews, water and vinegar until smooth. Stir in remaining ingredients by hand. Chill to firm up before assemble.

completely dried.

ASS EM B LE

Place a tablespoon chili sauce in the middle of the plate, using the back of a tablespoon, hit the sauce and splash around the plate. Place your balls in the sauce. Pour tartar sauce using a teaspoon over the balls, and put small dots around the balls. Decorate with edible flowers and mi-

12

crogreens.

P E R S O N

13

5 - 6

G R EEN & AWA K E

U N I C O R N B U C K W H E AT P I Z Z A

C R U S T

B B Q

7 0 g r. s p r o u t e d b u c kw h e a t f l o u r

2 5 0 g r. t o m a t o

2 0 g r. p s y l l i u m h u s k p o w d e r

2 m e d j o o l d ate s s o a ke d i n wate r

1 tsp garlic powder

1 lemon juice

1 2 0 g r. b e e t p u r e e

1 tsp paprika

1 /4 t s p s a l t

1 /4 t s p c h i l i p owd e r

1/2 cup filtered water ( depending

1/2 tsp onion powder

on the water in beet, you may need

1/2 tsp chipotle powder

to add more water)

1tsp garlic powder

R A N C H

S AU C E

S AU C E

1 0 0 g r. r a w c a s h e w p r e - s o a ke d

1 tsp garlic powder

1/2 tsp onion powder

1 tsp apple cider vinegar

1/8 tsp black pepper

1/2 lemon juice

2 tbsp chopped rosemary

1/2 tsp himalayan salt

1 5 0 g r. f i l t e r e d w a t e r

D I R E C T I O N S

CRUST

Wash beets well and slice into small cubes. Add to a

BBQ

Place all BBQ sauce ingredients into the food processor, mix well un-

high powered blender, mix on high speed until you

til smooth. Place all ranch ingredients into the blender, mix until silky

get puree. Add buckwheat flour, psyllium husk, gar-

smooth.

lic and water to the blender and blend until smooth. Make a ball put mixture in the center of a paraflexx sheet lined dehydrator tray. Using a rolling pin, roll

RANCH

Place all ranch sauce ingredients into the blender, mix on high speed until you get silky smooth sauce. Pour in a bottle. Set aside.

and give it a thin round shape. Dry in the dehydrator at 42 C for 6-7 hours. Once the top is fully dry, flip the crust over on the tray and peel off the paraflexx sheet. Place the crust back into the dehydrator for 1-2 hours more until fully dry to the touch on both sides but not crispy.

ASS EM B LE

Pour half of the Smokey BBQ sauce on top of the dried pizza crust. Spread evenly edge to edge . Slice the pizza into 6-7 pieces and carefully move the pizza slices back to the dehydrator tray. Keep the slices separated slightly. Dry at 40 C for 1-2 hours, turning the tray halfway through. Top with f resh basil tomato, rawmesan or whatever you want. Drizzle the

14

with ranch sauce using a squeeze bottle on top and serve.

P E R S O N

15

3 - 4

a g a r d e n i n t h e p l at e Z O O D L E ,

S P I N A C H ,

T H E R I G H T WAY T O S E L E C T ZUCCHINI

O L I V E

&

T O M A T O

Z O O D L E

Make sure that the flesh is firm and the surface is free f rom significant defects like large indents.

Zucchini

3-4

Olive

1/2 C U P

C h e r r y To m a t o e s

1/2 C U P

Baby Spinach

1 CUP

MEDIUM

Select large sized zucchini for maximum yield, but not too much flesh.

S A U C E

Zucchini is high in moisture content, so overly large zucchini has a lot of flesh and can be-

Av o c a d o

1

RIPE

Garlic Powder

1

TSP

zucchini.

Basil Leaves

5-6

Don’t limit yourself, yellow summer squash

Hemp Seeds

2

TBSP

Almond Milk

4

TBSP

Lemon Juice

2

TBSP

Salt

1 TSP

come soggier after cooking when not connected to the skin.

G R EEN & AWA K E

This is more of an issue with homegrown

and Mexican squash works well too!

D I R E C T I O N S Z O O D L E Sprilalize your zucchinis. Set aside. Chop spinach leaves into small pieces. Add into a bowl with olive and halved cherry tomatoes together. Set aside.

S A U C E Add peeled avocado, garlic powder, almond milk, fresh basil, lemon juice and salt in to the food processor. Mix on high speed until you get a smooth mixture. If you need add more almond milk or water to thin.

A S S E M B L E Pour dressing over salad and toss to coat. Toss tomatoes, olives and spinach leaves with your zoodle.

16

Sprinkle hemp seeds and serve!

Bon Appetit

A P P E T I Z E RS P E R S O N

57 17

2 - 3

18 18 G R EEN & AWA K E

epic hemp burger 4 - 6

T H E

B U R G E R

Hemp Hearts

80

GR

Ground Flax Seed

20

GR

Sprouted Mung Bean Flour

40

GR

Chia Seeds

15

White Onion

65

GR

Green Pepper

30

GR

Re d B e l l Pe p p e r

70

GR

To m a t o

115

Fr e s h Pa r s l e y

A HANDFUL

GR

GR

Garlic Puree

1

TSP

Pink Himalayan Salt

1

TSP

Wa l n u t C r u s h e d

75

Pumpkin Seeds

70

F O R

T H E

GR

GR

W R A P

Collard Greens

6 -7

C h e r r y To m a t o e s

3-4

Purple Cabbage

A HANDFUL

Sprouted Pea

LEAVES

A HANDFUL

19

F O R

P E R S O N

12404

G R EEN & AWA K E

F O R

T H E

C A S H E W

D R E S S I N G

Raw C a s h ews p re - s o a ke d

100

Fr e s h M i n t C h o p p e d

2

TBSP

Garlic Powder

1

TSP

Pink Himalayan Salt

1/2

Lemon Juice

1/2

F i l t e r e d Wa t e r

150

ML

Onion Powder

1 /4

TSP

T O

GR

TSP

M A K E

Place all ingredients into the food processor, mix on high speed until get silky smooth consistency. Pour mixture in a squeeze bottle or a glass jar. Keep in the refrigerator at least 2 hours before using.

21

Store up to 5 days.

D I R E C T I O N S

wrap Wash and dry your collard greens, sprouted peas, tomatoes and purple cabbage. Line leaves in a plate, cut tomatoes and purple cabbage thinly. Set aside.

BURGER Add all burger ingredients except hemp hearts to your food processor.  Mix until well combined and transfer into a large bowl. Add hemp hearts and mix using a spoon. Line your dehydrator trays with paraflexx sheets. Form patties into small balls with your hands, similar to burger patties - about 1/2 to 3/4 inch thick. Place on trays.  Dehydrate on highest temperature around 40-42 C for 2 hours. Reduce heat to 30 degrees and dehydrate for another 2-3 hours or until dried and they reach

G R EEN & AWA K E

desired veggie consistency.

ASS EM B LE When burgers are done, place them into the collard greens, add sliced tomatoes, sprouted pea and purple cabbage. Spread cashew dressing over the patties. Roll and eat immediately.

W H EN IT CO M ES TO SHA R I N G RAW B U RG ERS, N OTH I N G B R I N GS M E M O R E J OY THAT SEEI N G TH E LO O K O F D ELI G HT O N MY FR I EN DS FACES W H EN TH EY TA KE THAT FI RST B ITE. N OT O N LY I D O WA NT PEO PLE TO B E TRA N SFO R M ED O N A M AG I CA L J O U R N EY O F D ELI CI O USN ESS W H EN TH EY EAT MY FO O D, B UT I D O A LSO WA NT MY B U RG ERS TO B E SU PER H EA LTHY, RAW V EGA N, G LUTEN-FR EE, N UTR I-

22

TI O US A N D D ELI CI O US.

0293

MORE ABOUT ME

24

G R EEN & AWA K E

2 P E R S O N

just married kelp NOODLE So easy to make! Just soak until tender and marinate in your sauce of choice, since they are free of flavor on their own but nicely absorb the flavors that they are paired with.

M A R I N AT I O N

AT O N LY 20 CA LO R I ES A SERV I N G, KELP N O O D LES A R E A LOW CA LO R I E, RAW SU BSTITUTE FO R PASTA.

Ke l p No o d l e

200

Baking Soda

1

TSP

Lemon Juice

3

TBSP

SEAW EED G ROW N I N D EEP WATERS. TRA D ITI O N A L-

Olive Oil

1

TBSP

LY USED I N ASIA N CU ISI N E, TH EY CA N B E FO U N D AT

Coconut Nectar

1

TBSP

M OST H EA LTH STO R ES

1

TBSP

Coconut Aminos

GR

SPR I N GY N O O D LE M A D E FRO M KELP, A B ROW N

S AU C E Raw Cashews

70

GR

F i l t e r e d Wa t e r

50

ML

Sea Salt

1

TSP

Chipotle Powder

1

TSP

T O P P I N G S Hemp Seeds

1

TBSP

Capers

1

TBSP

D I R E C T I O N S M A R I N AT E N O O D L E S

SAUCE

Thoroughly rinse kelp noodles and place into a large

In a high speed blender mix pre-soaked cashews

bowl. Add lukewarm water and baking soda and

with filtered water and 2 tbsp lemon juice. Then

soak for 10 minutes. Drain and rinse well.

add sea salt, chipotle powder, stir well.

Add 1 tbsp lemon juice, olive oil, coconut nectar and coconut aminos, let it marinate for at least 1 hour.

ASSEMBLE Toss kelp noodles with sauce. Using a cup per serving, place nicely in serving bowls. Spread 1 tbsp capers or more. Sprinkle

25

hemp seeds. Serve!

SPRING BREAK PIZZA C RU S T

T O M AT O

S AU C E

3 cups walnut

2 5 0 g r. t o m a t o

1 cup ground flaxseed

7-8 sundried tomatoes

1/2 cup water

7-8 fresh basil leaves

1 tbsp olive oil

a pinch of salt

2 tbsp hemp hearts

1 tbsp olive oil

1 tbsp dried basil

G R EEN & AWA K E

2 tbsp nutritional yeast

T O P P I N G S

( optional)

1 tbsp dried thyme

aged basil nut cheese ( page 72)

1/2 tsp himalayan salt

fresh arugula

1 tsp onion powder

rawmesan ( page 68 )

1 tsp garlic powder

green olives core out cherry tomatoes D I R E C T I O N S

Place walnuts in food processor. Start processing and keep going until they look walnut meal. Basically, it

CRUST

should look almost as fine as flour. You are creating

T O M AT O

flour out of walnuts. Transfer flour in a bowl. Place

Place all tomato sauce ingredients into the food processor, mix well until smooth.

flaxseed meal in a small bowl, add a little water , set aside for 10 minutes. Add the rest of the ingredients and flax mixture to the bowl that contains the walnut meal. Stir and combine with a wooden spoon.

TOPPINGS

Cut your cheese into small pieces, wash and drain arugula, cherry tomatoes and olives. Set aside.

Your recipe should now resemble the texture of pizza dough. Make small pizza crusts out of the dough. You want them quite thin, about 1/4 inch thick. Place your crusts on parchment paper inside your dehydrator. Dehydrate at 42 C for 1 2 hours, then reduce heat to 30 C and dehydrate for another 7-10 hours or so. Halfway through dehydrating your raw pie crusts youshould remove the parchment and flip the pie crusts over so that the air can circulate better. Dehydrate them until

26

completely dry.

ASS EM B LE

When your crust is completely dried, pour tomato sauce over the crust. Dehydrate additional 20-30 minutes. Then top with toppings. Sprinkle rawmesan and decorate with borage flowers if desired. Cut triangle. Serve!

P E R S O N

27

5 - 6

28

G R EEN & AWA K E

U S E

O F

I t ’ s 1 0 0 % r a w, o r g a n i c , v e g a n , g l u t e n - f r e e a n d s o y - f r e e .

COCONUT AMINOS W H A T

I S

I T ?

HOW TO USE? Coconut aminos is an amazing low sodium alternative to soy sauce. You will probably never be able to go back to regular soy sauce after discovering coconut aminos. The sauce contains 17 naturally occurring amino acids and is made from only 2 ingredients: raw coconut tree sap and mineral-rich sea salt. Using coconut aminos in my recipes allows me to incorporate salty flavoring, without over doing it. There is a very mild sweetness to the sauce; a quality I really enjoy. After adopting a predominantly raw food diet, my palate has changed significantly. I now have a very low tolerance for sodium and coconut aminos contains 65% less sodium than regular soy sauce. This is one of the many reasons coconut aminos is so appealing to

29

me and is one of my go to seasonings.

clarity of bolognese

ZOODLE

4 medium zucchini

BOLOGNESE

300 gr. tomato 80 gr. walnut 30 gr. sundried tomatoes 3-4 large fresh basil leaves 1/2 tbsp date syrup 1/4 tsp himalayan salt

G R EEN & AWA K E

hemp hearts to sprinkle

D I R E C T I O N S

ZOODLE Using a spiral slicer, cut zucchinis into noodles.

BOLOGNESE Place walnuts into blender, process until chopped. You want them chopped not flour texture. Remove f rom the blender. Set aside. Add sundried tomatoes, basil leaves, and tomatoes, date syrıp and salt into the blender. Mix until you get smooth texture. Then remove mixture and pour over the walnuts. Toss well.

ASSEMBLE

30

Place zoodles in a bowl, Top with bolognese sauce, sprinkle hemp hearts and serve!

Bon Appetit

3

S O N PP EER R S O N

173 31

3 - 4

32 66

G R EEN & AWA K E

3 P E R S O N

CARROT KELP NOODLE N O O D L E

B A S E

ASIA N-FUSI O N-I N SPI R ED

Ke l p No o d l e

250

Carrot

2

MEDIUM

Broccol, Florets

1

CUP

Re d B e l l Pe p p e r

1 LARGE

GR

IT IS POSSIBLE TO KEEP IN THE REFRIGERATOR UP TO 3 DAYS IN A AIRTIGHT CONTAINER

S AU C E

G A R N I S H

Coconut Aminos

3

Medjool Dates

Green Onions

1/2

2 LARGE

Sesame Seeds

2

Sesame Oil

1

Garlic Sprouts

A HANDFUL

Fr e s h G i n g e r

1 TSP

Orange Juice

3

TBSP

Pink Himalayan Salt

1

TSP

TBSP

TBSP

CUP

TSP

D I R E C T I O N S NOODLES

SAUCE

In lukewarm water, rinse your noodles.

Place all sauce ingredients in a high speed blender. Mix

Dry and place in a large bowl. Cut carrots spiralize using a

until completely smooth and the dates become paste.

spiralizer. Place in a medium bowl, add chopped broccoli, and thinly sliced red pepper. Toss gently, set aside.

ASSEMBLE Pour sauce over noodles and half over chopped vegetables. Cover and place in the refrigerator for about 2 hours to marinate. This process will make your noodles soft like cooked texture. Once marinated place vegetables and noodles into strainer, remove excess sauce to drain out.

Bon Appetit

33

Garnish with green onions, sesame and sprouts. Serve!

34

G R EEN & AWA K E

A I N

G A R D E N T H E P L A T E

EDIBLE FLOWERS W H A T

T H E Y

T A S T E

L I K E ?

Scientific name: Tropaeolum Flavor profile: Slight sweetness, pepper, spice, bitterness Scientific name: Borago officinalis Flavor profile: Mineral, cucumber, oyster Scientific name: Viola tricolor hortensis Flavor profile: Mild citrus, mint Scientific name: Calendula Flavor profile: Pepper Scientific name: Eruca sativa Flavor profile: Pepper, spice, grass Scientific name: Lavandula

35

Flavor profile: Sweet, aromatic, herbaceous

gold AGE OF RACHOS R AC H O S

D I P

Sunflower Seeds

110

S u n d r i e d To m a t o e s

50

G R EEN & AWA K E

To m a t o J u i c e o r Wa t e r 2 5

GR

GR

ML

Coconut Aminos

2

Hot Chili Pepper

1 /4

Ground Coriander

1/2

Garlic Powder

1

TSP

Onion Powder

1

TSP

Spring Onions

10

Olive Oil

2

TBSP

TSP

TSP

Av o c a d o

1

To m a t o J u i c e

1/2

S u n d r i e d To m a t o e s

2

Re d O n i o n c h o p p e d

1/2

Lemon Juice

1

TBSP

Garlic

1

CLOVE

Himalayan Salt

1/2

GR

TBSP

D I R E C T I O N S

RAC H OS In a food processor, grind all ingredients. Process on high until you get texture. Sprinkle mixture directly onto a mesh dehydrator sheet leaving plenty of gaps between pieces of the mixture so the air can flow round nicely. Give them a triangle shape using a sharp knife. Dehydrate for 12 hours or until completely dried.

DIP Grind all ingredients in a food processor or blender until they form a thick, but slightly chunky sauce. Add to the bowl with the sunflower seed mixture and mix the two together thoroughly.

ASSEMBLE Place your sauce in the plate drawing lunate. Place rachos on to sauce.

36

Decorate with sprouted garlic, edible flowers or whatever you want.

RIPE

CUP

LARGE

TSP

P E R S O N

37

2 - 4

h a r pa c a n a p e s

G R EEN & AWA K E

I N G R E D I E N T S

Carrot Puree

1

CUP

Re d O n i o n

1

MEDIUM

Fr e s h l y G r o u n d F l a x

1

CUP

Almond Meal

1

CUP

Wa t e r

1

CUP

N u t r i t i o n a l Ye a s t

2

TBSP

Garlic Powder

1

TSP

Chili Powder

1/4

Himalayan Salt

1

TSP

Olive Oil

1

TBSP

C a p e r s & Fr e s h D i l l

TO DECORATE

TSP

D I R E C T I O N S

STEP I To make the carrot puree, simple blend the carrot and water, then add the rest of the ingredients. Blend until you get sticky dough texture.

STEP II Spread evenly onto a dehydrator teflex sheet Dehydrate at 145˚F for two hours, at this point, remove f rom the dehydrator, place another teflex sheet and tray over the top, carefully flip over and peel the original teflex sheet off so that you can dry the under side of the wrap. Turn down the temperature to 115˚F and continue to dehydrate for a further three hours.

STEP III When your bread is dried completely, using a round cutter, cut them. Spread cashew cream using a teaspoon. Put a lid and close

38

canapes, spread cashew again. Put capers and f resh dill on top. Serve!

Bon Appetit

P E R S O N

39

4 - 6

40

G R EEN & AWA K E

4 - 6 P E R S O N

t h e g at e CRACKERS

I N G R E D I E N T S

STEP I

Wa l n u t s s o a k e d

90

GR

Ground Flaxseeds

40

GR

F i l t e r e d Wa t e r

100

S u n d r i e d To m a t o e s

1/3

CUP

Green Olives

1 /4

CUP

Dried Oregano

1

Pink Himalayan Salt

1/2

ML

TSP

TSP

Place walnuts in the food processor and pulse until they are ground fine. Add flax meal. Set aside.

S T E P II

Separately blend the sun-dried tomatoes, salt, oregano, water and olives, add to your walnut-flax flour and mix by hand. Stir in the spices.

S T E P III

When you get your dough. Spread onto dehydrator sheet. Press to 1/4th inch thick

Dehydrate at 42 C for an hour, then 35 C until very dry, probably overnight. You will want to flip the crackers half way through dehydration.

Bon Appetit 41

S T E P IV

42

G R EEN & AWA K E

8 - 1 2 P E R S O N

rising CARROT CRACKERS

I N G R E D I E N T S

Ground Flaxseed

1

Coconut Flour

1/4

N u t r i t i o n a l Ye a s t

4

TBSP

Carrots

2

MEDIUM

C a s h ews s o a ke d

1

CUP

Al m o n d s s o a ke d

1 /2

Coconut Oil

2

TBSP

Wa t e r

1

CUP

Coconut Nectar

1

TBSP

Coconut Aminos

2

TBSP

Himalayan Salt

1+ 1/2

CUP

CUP

CUP

TSP

D I R E C T I O N S STEP I In a large bowl, combine the flaxseed meal, coconut flour and the nutritional yeast. Set aside.

STEP II In a food processor, grind the almonds and cashews into a crumbly meal - don't over process, otherwise you'll have butter. Transfer mixture into flaxseed bowl.

STEP III Process the carrots with coconut nectar until you have a nice mash. Scrape the mixture into the flaxseed bowl. Add the remaining ingredients and stir until thoroughly mixed. The mixture should be moist but hold together when pressed.

STEP IV Divide the mixture in two and spread one half on a dehydrator tray that has been covered with a non-stick drying sheet. You'll just about be able to cover the full sheet. To get an even surface, I cover the dough with another non-stick sheet and gently roll with a rolling pin. Carefully lift off the non-stick sheet. Once the dough has been rolled out, gently score the surface into squares. Place the trays in the middle of the dehydrator and set the temperature to 145F. Dehydrate for 30 minutes, then

Bon Appetit

43

reduce the heat to 115F and dehydrate for an additional 6-8 hours or until the cracker are very crispy all the way through.

44

G R EEN & AWA K E

7 - 8 P E R S O N

m u t u a l s av o r y r aw n o l a

R AW N O L A Ground Flax Seed

3

TBSP

R a w Wa l n u t

60

Raw Buchwheat

235 T B S P

GR

FO RG ET A LL TH E CH I PS, FR I ED N UTS A N D A NY OTH ER SO RTS O F J U N K-FO O D SN ACKS YO U EAT B EFO R E D I N N ER O R W H EN EV ER YO U H AV E A SAVO RY CRAV I N G I N STEA D, SAY H ELLO TO YO U R N EW FAVO R ITE: A N UTTY, N UTR ITI O US, RAW A N D G LUTEN-FR EE SAVO RY G RA N O LA.

S AVO RY

PA S T E

AS FO R A LL TH E G RA N O LA R ECI PES, SW EET O R SAVO RY, IT IS V ERY

F i l t e r e d Wa t e r

6

TBSP

Olive Oil

1

TBSP

Paprika

1

TSP

Chili Pepper

1/2

TSP

Salt

1/2

TSP

Dried Basil

1

TSP

To m a t o P o w d e r

1

TSP

Garlic Powder

1

TSP

Onion Powder

1/4

TSP

V ERSATI LE, A N D YO U CA N EASI LY PLAY W ITH I N G R ED I ENTS D EPEN D I N G O N W HAT YO U HAV E AT H O M E.

Talking about the seasoning, it’s an easy one. To me, the touch of chili definitely brings the granola to the next level. Feel free to add some herbs as well as I did here with basil. You could replace it with rosemary if you wish, or use it as a variant for your next tries.

D I R E C T I O N S R AW N O L A

M A K I N G PA ST E

Soak buckwheats in filtered water for 6 hours, then wash and

Then transfer flax mixture in a large bowl. Add olive oil, papri-

drain. Then dehydrate at 42 degrees until dried. In a small

ka, water, chili pepper, salt, basil, tomato powder, garlic and

bowl, add 6 tbsp water and ground flax seed. Mix together

onion powder. Mix together.

set aside for 10 minutes

ASSEMBLE .Add buckwheat and walnut into the paste bowl. Toss together until combined well. Combine all ingredients together well. Using a spatula, spread mixture onto the parchment paper. Dehydrate for 2 hours at 42 C then flip and dehydrate again for about 2-3

Bon Appetit

45

hours or until completely dried. Spread over your salad and enjoy!

46

G R EEN & AWA K E

3 - 4 P E R S O N

from chaos to cosmos toast

F O R

T H E

C RU S T

F I L L I N G

White Onion

1

SMALL

Kalamata Olives

2

TBSP

Olive Oil

3

TBSP

Capers

1

TBSP

Zucchini

1

MEDIUM

Re d B e l l Pe p p e r

1/2

CUP

Wa l n u t s

1

CUP

Fr e s h B a s i l

1/2

BUNCH

Dates pitted

2

MEDIUM

To m a t o

1

Ground Flax

4

TBSP

Himalayan Salt

1/2

D r i e d Ro s e m a r y

1

CUP

TSP

TSP

D I R E C T I O N S

CRUST

FILLING

Coarsely chop the onion and transfer to the food processor. Add the

Divide olives in two, cut red bell peppers julinne. Wash and dry

olive oil, zucchini, walnuts, dates, and salt. Blend until well combined,

your f resh basil leaves. Slice tomatoes very thing. Set aside.

pulse a few times if there are a still chunks. Transfer to a bowl, stir in the ground flax seeds, and set aside to thicken, about five minutes.

ASSEMBLE Spread the mixture onto Teflex sheets, about 1/4- to 1/2-inch thick, then cut into desired shapes and dehydrate for 12 to 24 hours. You may want to turn them after 8 hours. Put your crust on a nice serving platter or a cutting board, spread your favorite sauce or cheese on,

Bon Appetit

47

and top with toppings. Eat immediately.

P E R S O N

G R EEN & AWA K E

3 - 4

P E R S O N

15

44 48

3 - 4

S U S TA I N A B L E C E L E R Y C R A C K E R S I N G R E D I E N T S

G LUTEN FR EE,

1 0 0 g r. f l a x s e e d s ,

FU LL O F N UTR ITI O US. TH EY A R E PER FECT FO R A

1/2 cup celery pulp - leftover

M I D- M O R N I N G O R A FTER N O O N SN ACK

from the juice,

A N D TOTA LLY G U I LT-FR EE.

1/2 cup sundried tomatoes, 8 0 g r. s u n f l o w e r s e e d s , 5 0 g r. c h i a s e e d s ,

Looking for a fast, healthy snack to get you

1 teaspoon capers,

through the day? These crackers have seeds ga-

2 tbsp chopped green olives, 7 5 g r. r e d o n i o n c h o p p e d ,

lore and are perfect with avocado, hummus or

5 5 g r. r e d p e p p e r c h o p p e d ,

vegan spreadable cheese.

1 tbsp provence herbs and garlic

D I R E C T I O N S STEP I

STEP II

Soak flax seeds in a bowl and chia seeds in an other

Score your crackers into the shape and size you’d

bowl for at least 2-3 hours or over night in f resh

like them to be using a sharp object like a spatula,

water. Place onion and red peppers, pulp left over

pizza cutter or even the backside of a large knife. Set

from making celery juice , olives and sundried toma-

your dehydrator to 42 degrees and dehydrate for

toes into the food processor and mix until smooth.

8-10 hours. ( If the crackers aren’t dry enough flip

Then add capers, garlic, all herbs and soaked seeds.

them over and dry for an additional 6-8 hours.)

Thoroughly mix all ingredients together until the cracker mix is evenly combined. Scoop out your mixture onto dehydrator sheets and evenly spread the mixture and begin to spread it out across the tray in

I F Y O U H AV E N ’ T J U I C E D , Y O U C A N A L S O J U S T P U T C E L E R Y I N Y O U R F O O D P RO C E S S O R U N T I L I T ’ S C O M P L E T E LY B RO K E N D OW N A N D P O U R I T I N T O Y O U R B O W L W I T H T H E O T H E R I N G R E D I E N T S . I F Y O U D O T H I S R AT H E R T H A N U S I N G V E G G I E P U L P, T H E C R A C K E R S M A Y TA K E L O N G E R T O D E H Y D R AT E B E C A U S E T H E M I X T U R E W I L L C O N TA I N M O R E WAT E R . Y O U WA N T T H E C R A C K E R S T O B E T H I N , S O N O M O R E T H E N 1 / 8 O F A N INCH.

Bon Appetit

49

the shape of a square.

NOTES:

30 50 G R EEN & AWA K E

6 P E R S O N

B U C K W H E AT R AW N O L A I N G R E D I E N T S S O A K I N G

R aw B u c kwh e a t G r o a t s 1 5 0

P R O C E S S

GR

Dried Cherries

45

Coconut Nectar

1

TBSP

Pumpkin Pie Spice

1

TSP

Wa l n u t s C r u s h e d

1/2

Pumpkin Seeds

2

Soak buckwheat overnight in the filtered water, make sure to cover the

GR

buckwheat enough so that when it expands, there will still be water. After soaking, at least 5-6 hours, drain. You can go ahead and sprout the rinsed buckwheat by placing it in a colander, jar with mesh lid. Set it aside to sprout, be sure to rinse and drain

CUP

the sprouts about 3-4 times a day. Buckwheat will be sprouted in about 2

M A K I N G

days. Then dehydrate at 42 C for 2 hours or until completely dried.

TBSP

PA S T E

Medjool Dates Pitted

1/2

Ginger Grated

1

TSP

Lemon Juice

1

TBSP

Coconut Oil

2

TBSP

Wa t e r

4

TBSP

Orange Juice

4

P U T T H E WA L N U T S A N D P U M P K I N S E E D S I N T O A S E P A R AT E B O W L S A N D C O V E R W I T H P U R I F I E D WAT E R . S O A K FOR 6 -8 HOURS. RINSE AND STRAIN BEFORE USING. THE N U T S W I L L F I N I S H S O A K I N G AT T H E S A M E T I M E T H E B U C K W H E AT H A S F I N I S H E D S P R O U T I N G .

CUP

S O A K D AT E S I N A L I T T L E WA R M , P U R I F I E D WAT E R F O R A F E W M I N U T E S T O S O F T E N T H E M . D R A I N WAT E R A N D R E M OVE A N Y P I TS B E F O R E U S I N G .

TBSP

M A K I N G PA ST E

ASSEMBLE

In a food processor blend the ginger, dates, pumpkin pie spice, coco-

Place soaked walnuts, pumpkins and buckwheat in a large bowl. Add

nut oil, water and coconut nectar together until it’s the consistency of

dried cherries and date paste. Mix well. Stir to incorporate all of the

apple sauce, a little chunky.

ingredients, then scoop onto the dehydrator teflex sheets and spread evenly. You’ll be using 2 trays.

D E H Y D AT I O N

STO RAG E

Dehydrate for 8 hours at 105-115º F. Flip granola onto a clean mesh de-

Break the granola into chunks and store in a sealed glass jar in the

hydrator tray, carefully remove the wax paper or silicone sheet, and de-

refrigerator for up to 3 months, or in sealed storage bags or jars in

hydrate for another 24 hours at 105º, until completely dry.

the pantry for 1 month. Buckwheat granola is a living food, so, unlike

Bon Appetit

51

processed cereal, it is perishable.

52

G R EEN & AWA K E

4 P E R S O N

C O C O N U T L E M O N R AW N O L A R AW N O L A Sliced Almonds

1/2

CUP

Shredded Coconut

1/2

CUP

2

TBSP

Golden Flaxseed Ro l l e d O a t s

S W E E T

TO M A KE A G O O D RAW N O LA, TH E CRU CIA L PO I NT H ER E IS TEXTU R E, SO G O EASY O N TH E B LEN D I N G; O N CE TH E M IXTU R E R EACH ES TH E STI CKY RU B B LE STAG E ITS TI M E TO STO P O R ELSE YO U B EG I N TO ENTER B LISS-BA LL TER R ITO RY.

1/2

PA S T E 6

Licorice Salt

1/8 T S P

Va n i l l a E x t r a c t Lemon Zest

I LI KE TO R ESERV E H A LF TH E CO CO N UT FO R A QU I CK PU LSE TOWA R DS TH E EN D SO YO U A R E LEFT W ITH LOTS O F LOV ELY FLA KES B UT FEEL FR EE TO A D D IT A LL AT O N CE O R PLAY A RO U N D BY VA RYI N G TH E N UTS O R D R I ED FRU ITS

TBSP

Date Syrup

TSP

1 1/2

LEMON

D I R E C T I O N S R AW N O L A

M A K I N G PA ST E

Soak almonds and oats in filtered water for 6 hours, then

Then transfer flax mixture in a large bowl. Add date syrup,

wash and drain. Then dehydrate at 42 degrees until dried.

licorice salt, vanilla extract and lemon zest. Mix together until

In a small bowl, add 6 tbsp water and ground flax seed. Mix

you get pasteIf using a blender: blend on low speed stop-

together set aside for 10 minutes

ping occasionally to shake and redistribute. Continue until it starts to clump together.

ASSEMBLE Add shredded coconut, dehydrated oats and almonds in a bowl. Toss with paste together until combined well. Using a spatula, spread mixture onto the parchment paper. Dehydrate for 2 hours at 42 C then flip and dehydrate again for about 2-3 hours or until completely dried. Spread over your smoothie and enjoy!

53

Bon Appetit

wa k e y o u r Soaking: Turning a dormant seed into a nutritional powerhouse. Rinsing: Water is the key ingredient in sprouts. Use it liberally. Draining: It is essential that sprouts be drained thoroughly after rinsing. Sitting in a puddle is the most common cause of crop failure. Air Circulation: If your sprouts can’t breathe while growing - they can die. Don’t put them in a closed cabinet. Greening: Photosynthesis is cool, and so is Chlorophyll, but not all sprouts are into it, nor is it necessary. Sprouts of all colors are packed with flavor and nutrition!

54

G R EEN & AWA K E

Cleanliness: Your seed should be clean and your sprouting device should be sterile. Wash your sprouter well between crops. Sterilize when necessary. Storage: Properly stored, f resh sprouts will keep for up to 6 weeks in your refrigerator but fresher is better. Never refrigerate wet sprouts.

55

seeds up

WA S A B I C A S H E W C H E E S E I N G R E D I E N T S

P R E PPLACE N UTS I N A JA R. COV ER W ITH FI LTER ED WATER A N D CLOSE TH E JA R.

Raw Cashew Nuts

200 G R

LET IT R EST I N TH E RO O M AT LEAST 1 H O U R. TH EN PLACE I N TH E FR I D G E FO R 6 H O U RS.TH IS PRO CESS W I LL ACTIVATE TH E N UTS A N D A LSO YI ELDS A

Ac i d o p h i l u s P r o b i o t i c 2 GR

N EUTRA L N UT FLAVO R.

F i l t e r e d Wa t e r

1/3 C U P

N u t r i t i o n a l Ye a s t

2 TBSP

Lemon Juice

2 TBSP

Sea Salt

1/2 T S P

Wa s a b i P o w d e r

2 TSP

Set 6 tbsp water nuts aside. Strain and rise nuts. Place nuts and 6 tbsp water into the food processor. Mix on high speed until silky smooth. If you are using probiotic powder then dissolve it in a little water.

Then transfer into the food processor. Mix well. Transfer nut mixture into + MORE

a nut milk bag. Gather up the ends to create a ball. Wrap the ends and squeeze out any excess moisture.

G R EEN & AWA K E

FOR COATING

Place cheese in the dehydrator at 30 degrees for about 20 -24 hours to let it ferment. House with an average temperature of 25-30ºC for 24 hours.

D I R E C T I O N S STEP I

STEP II

Once the fermentation time is up, open the cheesecloth and observe

At this point add in wasabi powder or other flavors whatever you like. If

your nut cheese very carefully. You will probably notice that a yellowish

you like a stronger cheese flavor, add a bit more nutritional yeast and

crust has formed on top. That is totally normal. The inside of the nut

lemon juice. Form a log or ball on a piece of parchment paper and

cheese should be spongy. If there is pink or bluish spots, it indicates the

place in the fridge for overnight.

presence of mold; throw away the cheese and restart. If everything is ok, transfer cheese from its cloth to a bowl and stir in nutritional yeast, garlic, lemon juice and salt.

STEP III Last step is coating your cheese. On a flat surface sprinkle on some salt and wasabi powder. Take your cheese and give it a good roll in the wasabi powder. Place in the fridge at least 3 days to age the your cheese. If you like a softer cheese, you can use cashews instead of macadamia nuts, or a mix of both nuts. In that case, you will need less than ½ cup of water, because cashews are creamier to blend.

56

Bon Appetit

N U T

C H E E S E

WA S A B I F E R M E N T E D

51 57 P E R S O N 6 - 8

A G E D T O M AT O C H E E S E

G R EEN & AWA K E

I N G R E D I E N T S

Raw Cashew Nuts

240 G R

Acidophilus Probiotic

5 CAPSULES

F i l t e r e d Wa t e r

4-5 T B S P

N u t r i t i o n a l Ye a s t

3 TBSP

S u n d r i e d To m a t o e s

( page 134)

8 PIECES

Lemon Juice

1

Pink Himalayan Salt

2 TSP

Paprika

FOR COATING

TBSP

+ MORE

D I R E C T I O N S STEP I

STEP II

Soak cashews overnight, then drain and place in the food processor. Add

Transfer the your mixture into a cheesecloth and pull it tight. Add a weight

nutritional yeast, lemon juice, sundried tomatoes, salt, paprika, probiotic

above it and let sit at dehydrator for about 24 hours.. This step is important

and filtered water. Blend on high speed, scraping down the sides f rom

to start the fermentation of the cashew cream and drain possible excess

time to time until you get smooth texture. In this period if you need, add

water.

more water but avoid adding too much. The consistency should not be too soft.

STEP IV

STEP III The next day, the mixture should have a slightly sour, lemony taste, like

As you can consume the cheese after two days, you can leave more days

f resh cream cheese. Transfer to a spring pan, cover with plastic film to

to age. The cheese will have lost some water day by day. If you will go to

touch and place in the refrigerator for about 6 hours. The goal is to pre-

age more days, pat it dry with a paper towel if it is too wet, and replace the

vent the cheese from sticking to the metal. After 6 hours, remove the

parchment paper with a new one. For the next 2 weeks, flip the cheese

cheese from the springform pans and place it on a plate or small baking

every day and change the parchment paper regularly if it becomes wet.

sheet lined with parchment paper. Salt both sides with about 1/4 tsp of

After 2 weeks, cover with smoked paprika or just paprika. Keep in the re-

salt. Do the same for the sides. place in the refrigerator for 2 days.

grigerator.

58

Bon Appetit

N U T

C H E E S E

WA S A B I F E R M E N T E D

51 59 P E R S O N 6

C O S M I C N U T C H E E S E P L AT E Fe r m e n t e d N u t C h e e s e s ( P a g e 5 6 , 5 8 ) Rachos ( Page 36) Raw Chili Sauce (Page 12) I N G R E D I E N T S

Edible Flowers Raw B eet Powder Raw Spinach Powder Rawmesan ( Page 68) Capers Hemp Hearts Ta r t a r S a u c e ( P a g e 1 2 )

G R EEN & AWA K E

Dried Cherries

D I R E C T I O N S CHEESES See nut cheese recipes on page 56, 58 , After fermentation process, when your cheese is ready to eat, scoop a tablespoon, put a dried cherry in the middle, give it a ball shape using your hands. Roll into beet powder. Repeat the process and make at least 3 balls for a plate. Cover with spinach, hemp hearts or whatever you want. To make triangle cheese, cut your cheese in triangle using a sharp knife. Dip it in rawmesan jar, cover completely with rawmesan.

P L AT I N G S A U C E S Make your chili and tartar sauce according to recipe on page 48. Chill before plating.

ASSEMBLE Take a large white plate, using a brush draw a circle with chili sauce . Then draw a smaller circle in the middle of the circle. place your cheeses in the large circle leaving two fingers space. Place the crackers you cut triangles between cheese balls. Using a small teaspoon , Place small dots with chili sauce and tartar sauce around the circle. Decorate

60

with capers and edible flowers. Enjoy!

P E R S O N

61

2 - 4

s u s ta i n a b l e n u t c h e e s e p l at e Fe r m e n t e d N u t C h e e s e s ( P a g e 5 6 , 5 8 ) D e hyd rate d C e l e r y Cra c ke r ( Pa ge 4 8 ) Raw Mustard Wa l n u t s I N G R E D I E N T S

Sprouted Pea Radish Microgreens Dehydrated Strawberry Slices A c t i v a t e d Wa l n u t s

G R EEN & AWA K E

Re d A p p l e S l i c e s

D I R E C T I O N S CHEESES See nut cheese recipes on page 56,58, To make pink cheese just add beet powder in place of wasabi. To make white cheese, don't add anything for colouring. Cut your fermented nut cheeses in to triangle shape using a sharp knife.

C RAC K E RS Check recipe on page 48, When your cracker is dried , cut triangle as much as possible.

ASSEMBLE Using a brush draw a line with mustard. In the middle of the line, merge across cheese, cracker and repeat the process. Put 4-5 walnuts between the crackers. Decorate with apple slices, dried strawberries and sprouted peas.

62

Bon Appetit

P E R S O N

63

2 - 4

3 64 8

G R EEN & AWA K E

3 - 4 P E R S O N

C U LT U R E D C H E E S E S P R E A D A Q U A V I T

I N F U S E D

I N G R E D I E N T S

W HAT IS AQUAV IT ? Raw Almonds

150

Raw Cashews

50

GR

Like vodka, aquavit is distilled from grain or potato. The variety of herbs selected is influenced by regional cuisine.

GR

In this recipe we used sweden's most famous aquavit from O.P Ander-

Probiotic Capsule

1

F i l t e r e d Wa t e r

100

N u t r i t i o n a l Ye a s t

2

TBSP

Lemon Juice

1

TBSP

You can skip aquavit and still apply recipe if you don't want to use al-

O.P Anderson Aquavit

2

TBSP

cohol. It will work well without aquavit as well.

Sea Salt

1/2

CAPSULE

ML

son. It is made of caraways, anise and fennel suiting savory dishes and aged cheeses. The organic spices are distilled to extract the taste and are aged six months in oak barrels before bottling.

TSP

W HAT IT TASTES LI KE? Spicy and round and complex Aquavit character from caraway with notes of anise and licorice.

D I R E C T I O N S STEP I

STEP II

Soak cashews and almonds overnight. Then strain and remove the

Add aquavit, nutritional yeast, lemon juice and salt in the jar. Stir well

water.

together.

Blend the cashews, almonds, water and probiotic capsule in a high

Portion mixture into small molds or bowls.

speed blender until silky smooth. Place in a glass jar. Cover with

Cover with plastic wrap and refrigerate for 2 hours.

cheesecloth. Let it sit at room temperature at least 24 hours to culture.

S T E P

I I I

After 2 hours, dehydrate your cheeses at 35 C for 10-12 minutes. Then let them cool at room temperature for 15 minutes. Then put in the freezer for 1-1,5 hours. Drizzle with olive oil with herbs if desired. Serve

65

with swedish knäckebröd or a raw bread due to your preference.

D E H Y D R AT E D C A S H E W c h e e s e

G R EEN & AWA K E

I N G R E D I E N T S

Raw Cashews

3

CUPS

Lemon Juice

3

TBSP

N u t r i t i o n a l Ye a s t

2

TBSP

Green Onion chopped

1

TBSP

Pink Himalayan Salt

1.5

Garlic Powder

1

TSP

TSP

D I R E C T I O N S

Place all ingredients into the food processor, mix them until chunky. Drop a spoon onto dehydrator sheets . Repeat the process. Dehydrate at 115F for 5-6 hours or until completely dry on the outside but still tender on the inside. Store in the airtight container in the refrigerator for up to a week.

It is perfect with summer salads like strawberry, asparagus or tabouli. You can also add f resh herbs directly to this recipe!

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Bon Appetit

EASY FR ES H CAS H EW C H EES E

I N G R E D I E N T S

Raw C a s h ews p re - s o a ke d 2

CUPS

Lemon Juice

4

TBSP

N u t r i t i o n a l Ye a s t

2

TBSP

Pink Himalayan Salt

1.5

Ye l l o w C a p s i c u m

1

CUP

D r i e d Ro s e m a r y

1

TSP

TSP

D I R E C T I O N S

Place yellow pepper in the blender, lemon juice and salt. Mix on high speed until you get puree. Then add cashews. Process on high speed until you get smooth mixture. Add rosemary and combine well. Place mixture in a glass jar, keep in the refrigerator up to 2-3 days.

You can replace cashews with almonds or macadamia and use red bell pepper in place of yellow one, basil or thyme in place of rosemary.

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Bon Appetit

r aw m e s a n

INGREDIENTS

100 gr. cashews 2 tbsp nutritional yeast 2 tbsp hemp hearts 1 tsp sesame seeds 1 tbsp garlic powder 1/2 tsp himalayan salt 1/8 tsp lemon powder 1 tsp turmeric powder

G R EEN & AWA K E

1/2 tsp chili powder ( optional)

method

Soak your cashews overnight, rinse, drain and dehydrate at 42 C until completely dried. Then place cashews and all remaning ingredients into the food processor. Mix on high speed until you get fine flour. Transfer mixture in a glass jar. Top over the salads, zoodle, pizza or whatev-

68

er you want. Enjoy!

P E R S O N

69

4 - 5

FERMENTED CASHEW CHEESE W /

M U L L E D

L A V A

S P I C E

I N G R E D I E N T S

G R EEN & AWA K E

L AVA

R E D U C T I O N

N U T

C H E E S E

45 ml. Icelandic Bitter Lava

2 0 0 g r. R a w C a s h e w s S o a ke d

A Sachet of Steenbergs Mulled Wine Spices or

6 0 m l . Wa t e r

1 tbsp Blend of Cinnamon, Clove, Nutmeg,

1 Probiotic Capsule

Ginger and Coriander

1 / 2 t s p S m o ke d S e a S a l t

2 tbsp Agave Syrup

2 t b s p N u t r i t i o n a l Ye a s t

2 0 0 m l . Wa t e r

2 tbsp Lemon Juice

1 t b s p F r e s h O r a n g e Wa t e r

1 c u p L ava Re d u c t i o n

L A V A

P R E P -

C H E E S E

Place all lava reduction ingredients in a saucepan,

Blend cashew, probiotic and water in a high speed

put a thermometer in the pan and slowly heat max-

blender until smooth. Place mixture in a glass jar, cov-

imum at 42 C. Mixing slowly cook for 30-35 minutes

er with cheesecloth. Let it sit at room temperature for

than strain. Remove sachet and keep the liquid. Con-

at least 24 hours to culture. Once fermentation is done,

tinue to heat liquid over medium heat for 10 minutes. Transfer in a glass jar. Set aside.

open jar, add smoked salt or just salt, nutritional yeast and lemon juice. Mix using a spoon well. Transfer mixture to a round mold. Place in the f reezer for 1-1,5 hours or until f irmed.

Place cheese wheels in the bowls with mulled lava spice. Cover with plastic wrap. Ref rigerate for 24 hours. Then remove f rom the lava, place on a plate, put the f ridge for additional 2 hours before consuming.

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Bon Appetit

S P I C E

N U T

C H E E S E

3771 P E R S O N 8 - 1 2

aged basil nut cheese

G R EEN & AWA K E

I N G R E D I E N T S

Raw Cashew Nuts

200 G R

Acidophilus Probiotic

4 CAPSULES

F i l t e r e d Wa t e r

1 TBSP

N u t r i t i o n a l Ye a s t

2 TBSP

Fr e s h B a s i l

20 G R

Lemon Juice

2 TBSP

Pink Himalayan Salt

2 TSP

Olive Oil

1/2 T B S P

D I R E C T I O N S STEP I

STEP II

Soak cashews overnight, then drain and place in the food processor.

Transfer the your mixture into a cheesecloth and pull it tight. Add a

Add nutritional yeast, lemon juice, basil, salt,, olive oil, probiotic and fil-

weight above it and let sit at dehydrator for about 24 hours.. This step

tered water. Blend on high speed, scraping down the sides f rom time

is important to start the fermentation of the cashew cream and drain

to time until you get smooth texture. In this period if you need, add

possible excess water.

more water but avoid adding too much. The consistency should not be too soft.

STEP III The next day, the mixture should have a slightly sour, lemony taste, like

As you can consume the cheese after two days, you can leave more

f resh cream cheese. Transfer to spring bowl, cover with plastic film to

days to age. The cheese will have lost some water day by day. If you will

touch and place in the refrigerator for about 6 hours. The goal is to pre-

go to age more days, pat it dry with a paper towel if it is too wet, and

vent the cheese f rom sticking to the metal. After 6 hours, remove the

replace the parchment paper with a new one. For the next 2 weeks, flip

cheese f rom the springform pans and place it on a plate or small bak-

the cheese every day and change the parchment paper regularly if it

ing sheet lined with parchment paper. Salt both sides with about 1/4

becomes wet. After 2 weeks, cover with dried basil .

tsp of salt. Do the same for the sides. place in the refrigerator for 2 days.

72

STEP IV

P E R S O N

73

144

5 - 6

HEREAFTER CARROT SOUP

I N G R E D I E N T S S t r a i n e d Fr e s h C a r r o t J u i c e

750

Av o c a d o

1

MEDIUM

Yo u n g C o c o n u t M e a t

1

TBSP

Coconut Nectar

1

TBSP

Fr e s h G i n g e r M i n c e d

1

Olive Oil

1

G R EEN & AWA K E

Cayenne Pepper

ML

TBSP

TBSP

A PINCH

Himalayan Salt

1/2

Buckinis

TO DECORATE

Radish Sprouts

TO DECORATE

Chive Blossoms

TO DECORATE

TSP

D I R E C T I O N S STEP I Place the carrot juice, coconut meat, avocado, coconut nectar, ginger, salt, and cayenne pepper in your blender, and blast on high for 60 seconds until smooth and creamy.

STEP II To serve, pour into bowls, and garnish with a drizzle of oil and a sprinkle of radish sprouts, chive blossoms and buckinis.

174 16

Bon Appetit

P E R S O N

75

2 - 4

7746

G R EEN & AWA K E

2 - 3 P E R S O N

2 - 4

P E R S O N

if a lotus could speak soup

I N G R E D I E N T S

T O P P I N G S

To m a t o

1 CUP

Fr e s h T hy m e

1/2

BUNCH

Beetroot

1

SMALL

Hemp Hearts

2-3

TBSP

F i l t e r e d Wa t e r

2

CUP

Sprouted Pea

TO DECORATE

Sea Salt

1/2

L o t u s Ro o t ( o p t i o n a l )

TO DECORATE

Lemon Juice

2

TBSP

Olive Oil

1

TBSP

TSP

D I R E C T I O N S

SOUP

TOPPINGS

Wash and drain your tomatoes and beetroot. Place in a food proces-

Cut lotus roots into thin slices. Marinate in coconut aminos for

sor, add filtered water, olive oil, lemon and salt. Mix on high speed

2-3 hours or just add plain to your soup. Cut and wash your fresh

until smooth. Taste your soup if you need add more salt.

thyme and sprouted peas. Set aside.

ASSEMBLE Pour mixture into small bowls, add sprouted pea, f resh thyme lotus roots and hemp hearts on top. Serve cold!

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Bon Appetit

78

G R EEN & AWA K E

5 - 6 P E R S O N

bachelor CAULIFLOWER SOUP

I N G R E D I E N T S

T O P P I N G S

Cauliflower

200

Beet

1

SMALL

Olive Oil

2

TBSP

Buckinis,

Lemon Juice

3

TBSP

Pumpkin Seeds

Finely Diced Shallot

2

TBSP

Oat Milk

Himalayan Salt

1

TSP

F i l t e r e d Wa t e r

250

ML

Oat Milk

100

ML

Fe n n e l S t a l k s S l i c e d ,

GR

TO DECORATE

Fe n n e l Fr o n d s ,

D I R E C T I O N S

TOPPINGS

SOUP Place all ingredient into your blenders, process on high speed until

Wash your fennel and dill. Finely slice fennel. Set aside.

completely smooth.

ASSEMBLE

Pour your soup in to bowls. Put toppings on top. . Drizzle extra olive oil if desired. Chill and

Bon Appetit

79

Serve cold!

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G R EEN & AWA K E

2 - 4 P E R S O N

C U C U M B E R AV O C A D O G A Z P A C H O

I N G R E D I E N T S

T O P P I N G S

Av o c a d o

1

MEDIUM

Av o c a d o c u t t e d i n t o

Cucumber

2

MEDIUM

cubes, chopped al-

Olive Oil

2

TBSP

monds, nigella seeds,

White Wine Vinegar

1

TBSP

radish and brocoli

Lemon Juice

2

TBSP

sprouts, salt and pep-

Finely Diced Shallot

2

TBSP

p e r.

Himalayan Salt

A PINCH

F i l t e r e d Wa t e r

1

TO DECORATE

TBSP

D I R E C T I O N S

SOUP

TOPPINGS

Peel your avocado, set aside 1/4. Throw in the blender, add all remaining

Cut your remaining avocado into small cubes, wash and drain mi-

ingredients, process on high speed until completely smooth.

crogreens. Chop almonds.

ASSEMBLE Pour your soup in to bowls. Put toppings on top. . Drizzle extra olive oil if desired. Chill and Serve cold!

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Bon Appetit

greek rice soup

INGREDIENTS

2 head cauliflower 1 cup green tomatoes 2 long stalks of celery 1 carrot 2 tbsp choppped onion chives 2 tbsp pumpkin seeds 1 tsp himalayan salt 2 lemon juice 1 medium red bell pepper

G R EEN & AWA K E

Borage leaves to decorate

D I R E C T I O N S

RICE Place cauliflower and carrot in to the food processor and grate into a rice like texture. Set aside 2 tbsp mixture for topping

SOUP Place all remanining ingredients in to a small blender, mix on high speed until smooth.

ASSEMBLE Pour mixture into the rice mixture. Top with the remaining cauliflower carrot rice and a spread of borage

82

leaves.

2 - 4

P E R S O N

P E R S O N

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4 - 5

84

G R EEN & AWA K E

2 - 4 P E R S O N

C O C O N U T C E L E RY S O U P

I N G R E D I E N T S

T O P P I N G S

C o c o n u t Wa t e r

100

Celery Stalks

4

Zucchini

175 G R

Coconut Butter

2

Cinnamon

1/2

ML

S o a ke d & D e hyd rate d

STALKS

TO DECORATE

Sunflower Seeds, B u c k i n i s w i t h Fe n n e l ,

TBSP

Fr e s h M a r j o r a m ,

TSP

C e l e r y S t a l k Ro s e s

A PINCH

Himalayan Salt

D I R E C T I O N S

SOUP

TOPPINGS

Cut zucchinis into chunks. Place into blender, Add all remaining in-

Soak buckwheats and sunflower seeds, in a small bowl, mix with

gredients and process on high speed until you get silky smooth con-

fennel, salt and cayenne. Dehydate until fully dried. Using a man-

sistency.

doline slicer, slice celery stalk very thin. Roll into roses. Wash and drain your marjoram leaves.

ASSEMBLE Pour your soup in two small bowls. Put your celery roses on top. Sprinkle dehydrated fennel seeds, buckinis and sunflower seeds. Decorate with marjoram leaves. Drizzle a bit olive oil if

Bon Appetit

85

desired. Serve cold!

86

G R EEN & AWA K E

2 - 4 P E R S O N

D O U B L E T O M AT O S O U P W/ SPROUTED LENTILS

T O M AT O

S O U P

S P R O U T E D

R i p e To m a t o e s

500

S u n D r i e d To m a t o e s

6

Brazil Nuts

7-8

Olive Oil

1

Re d Pe p p e r F l a ke s

1/4

TSP

Himalayan Salt

1/2

TSP

F i l t e r e d Wa t e r

250

GR

PIECES

L E N T I L S

Organic Green Lentil

1

F i l t e r e d Wa t e r

2-3

CUP

LT

TBSP

ML

D I R E C T I O N S

HOW TO SPROUT LENTILS

T O M AT O S O U P

Place lentils in a jar and cover with water. Leave to soak overnight. The

Place brazil nuts in a high speed blender, mix until you get flour.

next morning, drain and rinse your lentils. Return them to the jar with-

Then add sundried tomatoes, fresh tomatoes, peper and salt. Mix

out water and either cover the jar with fabric or poke holes in it's metal

until smooth. Add water, stir and transfer mixture in a jar or pot.

lid. Turn the jar upside down, propped up on chopstick for drainage

Chill until cold, about 2 hours to allow flavors to blend. Taste and

and air circulation, or lay the jar on it's side. Come back to your lentils

season with additional salt or pepper as necessary if desired.

twice a day and give them a rinse and drain. After 24 hours you may start to see little tails forming. After 2 - 3 days your sprouted lentils are ready to eat.

ASSEMBLE Divide soup among small bowls or glasses and top with sprouted lentils and a drizzle of olive oil. Serve.

87

Bon Appetit

GOLDEN PEPPER SOUP

G R EEN & AWA K E

I N G R E D I E N T S

Golden California Peppers

6

Coconut Cream

100

Ye l l o w C a r r o t s

2

MEDIUM

Fr e s h T hy m e c h o p p e d

1

TBSP

Dried Sage

1/2

Celery Stalk diced

1

LARGE

Onion

1

MEDIUM

Coconut Oil

1

TBSP

Av o c a d o s s l i c e d

1

RIPE

Broccoli Microgreens

A HANDFUL

F i l t e r e d Wa t e r

LARGE

GR

TSP

400

ML

D I R E C T I O N S STEP I Place all ingredients expect microgreens and avocado in the high speed blender. Mix on high until you get silky smooth mixture.

STEP II Transfer mixture into bowls. Add sliced avocados and microgreens. Taste and if you need add some salt, serve!

88

Bon Appetit

P E R S O N

89

2 - 4

90

G R EEN & AWA K E

M I C R O G R E E N S

Also known as "vegetable confetti,"

SPROUTING SEEDS

W H A T

I S

I T ?

As the name suggests, microgreens are just miniature plants of greens, herbs, or other vegetables. Like sprouts, they are a concentrated nutrient source and packed with beneficial enzymes because of their rapid growth. Though they are often seen in dishes at gourmet restaurants because of their delicate flavor and sophisticated presentation, they are simple to grow on your own and cost very little once you have the supplies. With the right tools, you can have a year-round vegetable

91

source on your kitchen counter.

41

92

G R EEN & AWA K E

A P P E T I Z E RS

Which seeds work best? Any edible plant that is entirely edible (root to leaves) can technically used, but the ones above are the most common and taste the best. Microgreens add beautiful color and great flavor to salads and are an excellent garnish for meats and other dishes.

The most common plants used for growing microgreens are: Lettuce Kale Spinach Radish Beet Watercress Herbs Greens Cabbage G R EEN & AWA K E

Mustard Chia Sunflower Buckwheat

Salad greens, leafy vegetables, herbs and even edible flowers can be grown as microgreens, though some varieties are better suited than others. Beginners often start by growing one type of seed, such as broccoli, cauliflower, cabbage, mustard, chia, sunflower or buckwheat — among the easiest-to-grow varieties of microgreens — in a single container. (You can easily grow different seeds in several containers, and mix your microgreens after harvesting.) You can also find seeds for salad mixes and specially selected microgreen mixes that combine greens with similar growth rates, compatible flavors and beautiful coloring including reds, purples and greens. Since they were created with grower success in mind, they're also a good choice for beginners. If your climate is suitable, microgreens can be also be grown outdoors in the garden, under shade. Like all fragile

93

40

seedlings, you'll need to protect them f rom weather extremes and drying winds, not to mention hungry garden pests.

Where do I begin? Start with a warm, sunny windowsill (direct sunlight from a south-facing window is ideal) and a small, clean container. Pie plates work well, as do clear fruit or salad boxes. If your chosen container doesn't have built-in drainage, poke a few drainage holes in the bottom. Then, prepare to plant:

method Read the seed packet to see if there are any special instructions. Cover the bottom of the container with an inch or two of moistened potting soil or mix. Flatten and level it with your hand or a small piece of cardboard, taking care not to over-compress the soil. Scatter seeds evenly on top of the soil. Press gently into the soil using your hand or the cardboard. Cover the seeds with a thin layer of soil. Dampen the surface with a mister. If you prefer, you can skip this G R EEN & AWA K E

step and instead cover the container with a clear lid or plastic wrap until the seeds are sprouted. While waiting for sprouts to appear, usually within three to seven days, use the mister once or twice daily to keep the soil moist but not wet. Once seeds have sprouted, remove the cover (if you've used one) and continue to mist once or twice a day. Microgreens need about four hours daily of direct sunlight to thrive. In winter months, some may need even more. Leggy, pale greens are a sign of not enough sunlight. Light needs can also be satisfied with a grow light.

Wh en do I harvest?

Depending upon the type of seeds you've selected, your microgreens will be ready to harvest about two to three weeks after planting. Look for the first set of "true leaves" as a sign of readiness. Then grab your scissors and snip the greens just above the soil line. To serve, wash the microgreens with water and dry with paper towels or a salad spinner. Harvest and serve them immediately for the freshest flavor, and add to soups, salads, sandwiches or main dishes. Store re-

94

maining cut microgreens in a cotton bag in your refrigerator.

95

W h y N o t J u s t E at B r o c c o l i ?

Cruciferous vegetables have many benefits and studies find that eating them a few times a week reduces cancer risk by 30% or more. But when it comes to sulforaphane, full-grown broccoli doesn’t even come close to these power-packed sprouts. In fact, 3-4 day old broccoli sprouts have up to 100x the amount of sulforaphane as mature broccoli. On top of that, cooking destroys sulforaphane so unless you want to chow down on several pounds of raw broccoli a day, you likely won’t get much (if any) sulforaphane.

G R EEN & AWA K E

B R O C C O L I

S P R O U T S

I N S T R U C T I O N S

Place two tablespoons of broccoli seeds in a wide-mouth mason jar and cover with a few inches of filtered water. Put on a sprouting lid and place the jar in a slightly warm, dark place for 8-12 hours so they can begin to sprout. The next morning (or at least 8 hours later), drain off the water and rinse with fresh water. Rest the mason jar upside down at an angle on a sprouting jar holder or inside a bowl so that any remaining water can drain. Continue to keep the jar in a slightly warm but mostly dark place during this time. Rinse the sprouts 2-3 times a day and place back on the jar holder or bowl after each rinse. After a few days, all of the seeds should start to break open and grow. Keep up with the rinsing and keep the seeds in a darkish place until they have sprouts about an inch long. At this point, they can tolerate some indirect sunlight or low light exposure. Eat the seeds once you see some dark green leaves (usually 3-4 days after the seed starts to sprout). This whole process usually takes about a week. I start a new batch every 1-2 days so we have a constant supply.

To Store the Sprouts: Wait at least 12 hours from the last rinse so all remaining moisture can drain off. Replace the sprouting lid with a regular mason jar lid or transfer to an airtight container. Place in the refrigerator and store for up to

96

a few weeks (though I recommend using them as quickly as possible).

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19484

G R EEN & AWA K E

SPROUTING GRAINS Sprouts are soaked and germinated seeds, nuts or grains that are full of beneficial enzymes, vitamins and amino acids. They are also incredibly easy to grow at home on a kitchen counter with plain water and minimal equipment.

I prefer to sprout any beans or grains that I consume to make the nutrients more bioavailable and to reduce lectins and phytic acid. I also like sprouting certain seeds and nuts for adding to salads.

Sprouts are incredibly nutritious and inexpensive, and take only a few days to grow. Sprouting increases the nutrient content of seeds and legumes and makes them easier to digest. If you’ve never tried to grow sprouts at home, you are missing out on an easy way to have f resh food year round.

The most common seeds used to grow sprouts are: CHICKPEAS BROCCOLI SEEDS RED CLOVER SEEDS LENTILS MUNG BEANS PUMPKIN SEEDS O AT S SUNFLOWER SEEDS

There is equipment specifically designed for sprouting, like sprouting trays, which make sprouting easier and allow for more growth at once, but all that is really needed are:

A wide-mouth quart size or half gallon size mason jar A Sprouting lid or a piece of cheesecloth and a rubber band A bowl or box to help the jar stand upside-down at an angle Organic Sprouting seeds – Make sure they are specifically labeled “sprouting seeds” and “organic”

S O A K I N G

V S

S P R O U T I N G

Soaking is a great way to reduce the harmful compounds in some nuts, beans and seeds by soaking them in warm water with an acidic substance (like lemon juice) added for a certain amount of time.

Sprouting is an extension of soaking. An acidic medium is not usually used, and a process if followed that allows the seed to germinate and start to grow. Some foods like beans should always be soaked before consuming, but don’t necessarily need to be sprouted.

99

Others, especially seeds and some nuts, benefit f rom the additional step of sprouting.

soaking & sprouting times

100

G R EEN & AWA K E

S E E D

T Y P E

S OA K I N G

S P R O U T I N G

Almonds

8-12 Hours

No Sprouting

Pecans

4-8 Hours

No Sprouting

Macadamia

2-4 Hours

No Sprouting

Brazil nuts

3-4 Hours

No Sprouting

Cashews

4-6 Hours

No Sprouting

Tigernuts

8-12 Hours

No Sprouting

Hazelnuts

6-10 Hours

No Sprouting

Walnuts

1-2 Hours

No Sprouting

Buckwheat

6 Hours

5-7 Days

Hulled Buckwheat

20 Minutes

24 Hours

Sunflower

7 Hours

5-7 Days

Black Sesame

4 Hours

No Sprouting

White Sesame

4 Hours

No Sprouting

Flax Seeds

8 Hours

No Sprouting

Amaranth

3 Hours

24 Hours

Quinoa

4 Hours

24 Hours

Mung Beans

8-12 Hours

4 Days

Lentils

2-4 Hours

2-3 Days

Chickpeas

8 Hours

2-3 Days

Oat Groats

6 Hours

4 Days

how to sprout mung beans

I N G R E D I E N T S 1 2 5 g r. o r g a n i c r a w m u n g b e a n s , 3-4 lt. filtered water

D I R E C T I O N S

DAY I Wash mung beans , then soak them in clean water for at least 12 hours until they are double in size and the sprouts begin to appear.

DAY I I Discard the soaking water and rinse them in clean water again. I have experienced using two tools this time-a clay pot and a vegetable washing basket. Place one layer of little mung bean sprouts on the bottom of clay pot and cover the lid. For washing basket, firstly layer a wet cloth (cotton cloth will be the best) on the bottom and lay one layer of mung bean sprouts on the surface. Cover with another wet cotton cloth. Place both of them in a dark place to avoid photosynthesis otherwise they will grow green leaves.

DAY I I I You will see some fresh green leaves. Cut the root and use it in your recipes. If you need to store, place them in a bag, sealed and keep in ref rigerator for up to one week.

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Bon Appetit

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G R EEN & AWA K E

2 - 3 P E R S O N

dai ko n's dan ce salad

I N G R E D I E N T S

Rainbow Carrots

3-4

L o n g D a i ko n Ra d i s h

1

Mint chopped

2 TBSP

Chives chopped

2

Sesame

1 TBSP

Sesame Oil

1 TBSP

Ginger Juice

1 TBSP

Salt

TO TASTE

LARGE

LARGE

TBSP

D I R E C T I O N S

Using a spiralizer, spiralize your daikon radish and carrots in noodle form.

DRESSING

In a small bow, put sesame oil, ginger juice and salt. Mix well.

ASSEMBLE

Transfer your noodles in a plate, toss with dressing. Sprinkle sesame seeds , add mint leaves and chives. Serve cold.

Bon Appetit

103

NOODLE

CAPSICUM SALAD DRESSING

G R EEN & AWA K E

I N G R E D I E N T S

Re d B e l l Pe p p e r

2

MEDIUM

Ye l l o w C a p s i c u m

1

MEDIUM

Apple Cider Vinegar

1

TBSP

Coconut Nectar

2

TBSP

Cashews

50

Onion Powder

1

TSP

Garlic Powder

1

TSP

Fr e s h G i n g e r g r a t e d

1

TBSP

Paprika

A PINCH

GR

Himalayan Salt

1/2

TSP

Av o c a d o O i l

125

ML

Lemon Juice

1 TBSP

D I R E C T I O N S

STEP I Soak cashews for 5-6 hours. Then strain and dry. Place in the food processor, mix on high speed until you get paste. If you need add some water.

STEP II Add all remaining ingredients into food processor. blend until smooth. Adjust to taste. Place in a glass bottle and pour over your favourite salad. Store in f ridge for up to one week.

104

Bon Appetit

P E R S O N

105

2 - 4

sy n c h ro n i z ed sa la d w/ creamy turmeric dressing

G R EEN & AWA K E

I N G R E D I E N T S

Raw C a s h ews s o a ke d

50

GR

F i l t e r e d Wa t e r

50

ML

Coconut Oil

1

TBSP

Apple Cider Vinegar

1

TSP

Tu r m e r i c

1/2

TSP

Pink Himalayan Salt

A PINCH

Ground Black Pepper

A PINCH

Collard Greens

FOR SERVING

Beetroot

1

SMALL

Colorful Carrots

2

MEDIUM

STEP I

Place all ingredients expect collard greens and beetroot in a high speed blender. Mix until silky smooth. Pour in a glass. Set aside.

S T E P II

Finely chiffonade the collard greens into ribbons with a sharp knife . Cut beets and carrots julienne. Then toss with turmeric dressing in a large bowl, massaging firmly until the leaves soften.

106

To p t h e s a l a d w i t h c h o p p e d h e m p h e a r t s i f d e s i r e d .

A P P E T I Z E RS P E R S O N

141 07

2 - 4

C A N TA L O U P E C U C U M B E R S A L A D

G R EEN & AWA K E

I N G R E D I E N T S Cantaloupe cubed

1

CUP

Cucumber sliced

1

CUP

Mint chopped

2 TBSP

Chives chopped

2

Cilantro chopped

1 TBSP

Cardamom

1/2 T S P

Salt

TO TASTE

TBSP

Cayenne

1/4 T S P

Pepitas

2 TBSP

Fe n n e l S t a l k s s l i c e d

2 TBSP

D a i ko n s h ave d

1/4 C U P

D I R E C T I O N S

STEP I

Cut your cantaloupe into chunks, slice cucumber thinly. Using a mandolin cutter shave daikon radish very thinly. Cut fennel stalks thinly.

S T E P II

Place cantaloupe, daikon and fennel into your plate. Add pepitas, chopped cilantro and mint leaves. Sprinkle cayenne, salt and cardamom. Add hemp hearts if desired. Serve cold.

108

Bon Appetit

P E R S O N

109

2 - 4

W I LT E D S P I N A C H W/

M A R I N AT E D

M U S H R O O M S

S P I N AC H

2 cup spinach 1/2 lemon juice 1/2 tsp pink himalayan salt sesame seeds to sprinkle nachos bread ( page 36)

M A R I N A D E

1 tbsp coconut aminos 2 tbsp olive oil G R EEN & AWA K E

1 tsp garlic powder a pinch of cayenne 1/2 avocado 2 cups chopped mushrooms 1/2 onion thinly sliced 1 medium tomato 4 small asparagus thinly sliced

D I R E C T I O N S CRUST

marinade

Place spinach in a large bowl, add lemon juice and

Combine all ingredients in a large bowl, toss to-

salt. Massage with your hands and set aside. This

gether until mushrooms are coated well and set

process helps to break the spinach down and give

aside.

ASS EM B LE

a cooked look.

Add wilted spinach into the bowl and combine everything together. Let it rest at least 30 minutes. Sprinkle sesame seeds and decorate with edible flowers and pea sprouts. Then serve with nachos

110

bread.

P E R S O N

111

3 - 4

WA K A M E F L AT B R E A D W

G R EEN & AWA K E

WA K A M E

/ R A I N B O W

B R E A D

S A L A D

R A I N B OW

S p r o u t e d B u c kwh e a t F l o u r

110

Flaxseed Meal

2

Black Sesame

1

D r i e d Wa k a m e

S A L A D

Purple Cabbage Head

1/4

TBSP

Re d B e l l Pe p p e r

1

LARGE

TBSP

Celery Stalks

2

LONG

2 TBSP

Cucumber

1 SMALL

Dried Dulse

1

Re d A p p l e

1

F i l t e r e d Wa t e r

100

Lemon Juice

3-4

Black Sesame

TO SPRINKLE

GR

TSP

ML

MEDIUM

TBSP

D I R E C T I O N S WA K A M E B R E A D Place grinded fresh flaxseed meal in a bowl, add filtered water. Set aside for 10 minutes. Place dried dulse and wakame flakes in a bowl with water. Soak for 5 minutes then strain and drain. Set aside. Place sprouted buckwheat flour in a large bowl, add flax mixture, wakame and dulse, black sesame. Mix well together. You will get a sticky dough texture. If it is too dry, add some water. ( you can replace the seaweed with whatever veg, spice or herb you want.) Spread the mixture onto Teflex sheets, about 1/4- to 1/2-inch thick, then cut into desired shapes and dehydrate for 2 to 4 hours. You may want to turn them after 2 hours.

RAINBOW SALAD

Thinly slice cabbage, red bell pepper, apple, cucumber and celery. In a large bowl, mix together. Sprinkle black sesame.

ASSEMBLE

112

Put your crust on a nice serving platter or a cutting board, top with rainbow salad, Drizzle with olive oil and sprinkle some salt. Serve!

Bon Appetit

P E R S O N

113

4 - 6

C O L E S L AW S L AW

D R E S S I N G

I N G R E D I E N T S 200

Ke l p No o d l e

Purple or White Cabbage sliced 1

Raw C a s h ews p re - s o a ke d

1

CUP

CUP

Maple Syrup

1

TBSP

TSP

Apple Cider Vinegar

2

TSP

Celery Salt

1/2

Lemon Juice

3

Black Pepper

A PINCH

Fr e s h G i n g e r g r a t e d

1

Re d B e l l Pe p p e r t h i n ly s l i c e d

1/2

Carrot mandolin sliced

1

L o t u s Ro o t S l i c e s ( o p t i o n a l )

1/2

GR

CUP

CUP

CUP

T O P P I N G S

G R EEN & AWA K E

Fr e s h T hy m e , C a p e r s

D I R E C T I O N S

SALAD Rinse and drain your kelp noodles. Set aside. Using a mandolin cutter, slice carrots very thinly. Cut red bel peppers and cabbage to very thin slices. Set aside.

SAUCE Drain your sokaed cashews thoroughly and add to a high-speed blender along with water, maple syrup, apple cider vinegar, lemon juice, black pepper and celery salt. Blend on high until creamy and smooth, scraping down sides as needed. If too thick, add more water to thin.

ASSEMBLE Add slaw ingredients to a mixing bowl and top with dressing. Toss to combine. Enjoy immediately or store covered in the ref rigerator to chill - about

114

4 hours.

Bon Appetit

TSP

TBSP

P E R S O N

16195

2 - 4

16106

G R EEN & AWA K E

2 - 4 P E R S O N

B U C K W H E AT K A L E S A L A D W /

W A L N U T

S A L A D

D R E S S I N G

D R E S S I N G

Beet Chopped Thinly

1 MEDIUM

Lemon Juice

1 MEDIUM

Kale Finely Chopped

100

Wa l n u t s

A HANDFUL

H e m p o r Av o c a d o O i l

1 TSP

Sea Salt

1/2 T S P

Wa t e r

TO THIN

Fr e s h M i n t

GR

A HANDFUL

T O P P I N G S

B u c kwh e a t s o a ke d

1/2

CUP

Wa l n u t C h o p p e d

1/2

CUP

Dried Figs (optional)

A HANDFUL

D I R E C T I O N S SALAD

DRESSING

Place chopped kale leaves into the bowl Thinly

chop

beets

using

a

mandolin

Place all dressing ingredients into the food processor, mix on high cutter.

speed until smooth.

Remove steems of mint, wash and drain the leaves.

TOPPINGS

ASSEMBLE

Soak buckwheats overnight and dehydrate at 42 C for 2-3

Spead toppings over the salad in the bowl. Pour dressing on top

hours or until completely dried. Set aside. Chop walnuts and

using a small spoon.

Bon Appetit

117

cut dried figs into small pieces.

s t r aw b e r r y p u r s l a n e s a l a d W

G R EEN & AWA K E

F O R

T H E

/

L E M O N - B A S I L

V I N A I G R E T T E

S A L A D

D R E S S I N G

Purslane

2

CUP

Olive Oil

3

TBSP

Fr e s h S t r aw b e r r i e s

1

CUP

Lemon Juice

2

TBSP

Buckini

1/2

CUP

Apple Cider Vinegar

1

TSP

Wa l n u t s

1/2

CUP

Dijon Mustard

1/2

Av o c a d o

1

Maple Syrup

1

TSP

Provencal Greens

A HANDFUL

Garlic Powder

1

TSP

Ye l l o w To m a t o e s

A HANDFUL

Fr e s h B a s i l

A HANDFUL

RIPE

TSP

D I R E C T I O N S

SALAD Soak walnuts overnight, wash, drain and set aside. Cut your avocado very thinly. Separate all the salad ingredients evenly between four bowls.

DRESSING Blend the dressing ingredients in a blender until smooth and creamy. Add a dash of water if needed to thin it out.

ASSEMBLE Pour dressing over salads and serve!

118

Bon Appetit

P E R S O N

119

2 - 4

17280

G R EEN & AWA K E

2 - 4 P E R S O N

raBOULI SALAD I N G R E D I E N T S

Q U I N OA

C h e r r y To m a t o e s

1

P a r s l e y, D i l l , M i n t Green Onion Swiss Chard Leaves Re d Pe p p e r English Cucumber

White Qunioa

1

CUP

A HANDFUL

F i l t e r e d Wa t e r

2

CUP

3-4

Raw Apple Cider Vinegar

2 TBSP

CUP

TBSP

1

CUP

1

SMALL

1

MEDIUM

D R E S S I N G

T O P P I N G S

Lemon Juice

3 TBSP

Olive Oil

2 TBSP

Salt

A PINCH

Wa l n u t s

2 TBSP

D I R E C T I O N S Q U I N OA

P R E P-

Soak your quinoa in at least twice as much water, and a glug of raw

Wash, drain and cut cherry tomatoes, english cucumber, green onion,

apple cider vinegar for 8-10 hours. Drain it and rinse it well with fresh

red pepper and swiss chard set aside. Chop parsley dill and mint.

water.

ASSEMBLE In a large bowl, put veggies and herbs, drizzle olive oil and lemon juice. Toss together. Spread walnuts and quinoa. Mix well. Add some salt.Serve.

121

Bon Appetit

creamy cucumber salad

G R EEN & AWA K E

I N G R E D I E N T S

English Cucumber

2

S o u r C a s h e w Yo g u r t ( p a g e 1 3 0 )

1/2

CUP

Fr e s h D i l l

1/2

BUNCH

Sea Salt

A PINCH

Lemon Juice

1/2

Black Sesame

2

Minced Garlic Clove

1/2

STEP I

LARGE

TBSP

Peel the cucumber and slice in half lengthways or using a spiral cutter make cucumber noodles.

S T E P II

Place cucumber to a large bowl.

Chop the dill finely , stir the lemon juice, yoghurt and minced garlic.

Pour mixture over the cucumber. Toss together. Sprinkle black sesame seeds. Serve cold!

122

Store in the refrigerator for up to 2 -3 days.

A P P E T I Z E RS

P E R S O N

141 23

2 - 4

r aw m a d a v i n c i wrapping 20-22 grape leaves

filling

1 medium cauliflower (700 gr.) 1 medium zucchini 1 cup tomato 1 tsp garlic powder 2 tbsp hemp hearts 2 tbsp sunflower seeds 2 tbsp chopped onion chives 2 tbsp lemon juice 1 tsp pink himalayan salt

G R EEN & AWA K E

2 tbsp chopped dill

D I R E C T I O N S

FILLING Place all filling ingredients into a high speed blender, mix until finely chopped. Transfer mixture in a bowl set aside.

WRAPPING Place f resh young grape leaves in a water, soak for 10-15 minutes. Then strain and drain. Set aside.

ASSEMBLE Place 1 Tbsp of the mixture into the center of each grape leaf and roll into a small long roll. Place rolls in a

1 24

dehydrator. and set to 118° F for 1 – 1.5 hours, remove and serve!!

P E P RE R SS OON N

6 - 8

1173 25

4 - 5

ZUCCHINI SAMOSAS W/

M I N T

R A I TA

S A M O S A S

F I L L I N G

2 large zucchini peeled courgette

1 cup sunflower seeds

2 tsp garam masala

2 tbsp coconut aminos

1/2 tsp chili powder

1 tbsp lemon juice

3 tbsp olive oil

1 tsp garlic powder

1 /4 c u p go l d e n f l a x m e a l

1 tsp ginger powder

1 tsp pink himalayan salt

1 /4 t s p t u r m e r i c

M I N T

5 sundried tomato halves

R A I TA

1/2 tsp himalayan salt

1 /4 c u p s o a ke d c a s h ews

3 tbsp filtered water

1 ripe avocado

a pinch freshly ground black pepper

G R EEN & AWA K E

1 tsp garlic powder

a handful of chopped cilantro

1 /4 c u p c h o p p e d f re s h m i n t

1 /4 t s p re d p e p p e r f l a ke s

1 tbsp lemon juice

1/2 tsp onion powder

1/2 tsp pink himalayan salt

1 small zucchini peeled

1 tsp coconut cider vinegar

1/2 cup fresh spinach

a pinch of cayenne

D I R E C T I O N S

CRUST

Blend all ingredients except flax meal in a high-speed

filling

blender until smooth. Add flax meal and blend again

Place all ingredients into the food processor, chop until crumble and combined well.

until smooth. Pour mixture onto a nonstick dehydrator sheet and spread evenly into a square. You can choose the size, but for the ones in the photo, the mixture was spread 26 cm x 26 cm square. Dehydrate

r a i ta

Place all mint raita ingredients into the food processor mix on high speed until you get fluffy texture.

for 8 hours at 105 degrees F, or until able to peel off the sheet. Once the nonstick sheets are removed, return to the dehydrator for 30 minutes, until both sides are dry to the touch but still pliable.

ASS EM B LE

Cut the wrappers into strips approximately 7 cm by 25 cm, and fold over the corner of one end. Fill with the mixture. Fold the pointed end. Tuck the corner in so it doesn’t stick out. Start folding the remaining part of

126

the wrapper around so it forms that familiar triangle shape.

D A I K O N AV O C A D O R O L L S DAIKON ROLLS ARE PERFECTLY CRUNCHY AND SMOOTH W I T H A G R E AT F R E S H TA S T E O F T H E DA I KO N A N D C R E A M Y AV O C A D O S P R E A D .

F O R

T H E

R O L L S

2 Large Daikon,

D I R E C T I O N S

2 Tbsp Black Sesame,

R O L L S 1/2 Cup Sprouted Pea

the way through. Keep slicing the sides until you reach the full centre.

F O R

T H E

S AU C E S AU C E

1 Ripe Avocado, Place all sauce ingredients in the food processor, mix on high 1/2 Tsp Pink Himalayan Salt,

speed until you get silky smooth mixture.

2 Tbsp Fresh Lemon Juice,

A S S E M B L E

1 Tsp Onion Powder, 1 Tsp Garlic Powder, 3-4 Slice Jalapeno

Lay out each cucumber slice and layer a coat of the avocado spread all the way across. Start to roll on one side until you reach the end. Dress up with sprouted pea and sesame. Serve!

Bon Appetit 1 27

G R EEN & AWA K E

Wash and dry the daikons. Use a mandolin to cut thin slices all

Harissa carrot wraps wrap 50 gr. flaxseed meal, 220 ml. filtered water, 270 gr. carrot pulp, 80 gr. red bell pepper chopped, 40 gr. cherry tomatoes chopped, 1 tbsp lemon juice, 1/2 tsp harissa spice, 1/4 tsp cayenne, 1 tsp salt

filling Thinly sliced purple cabbage, green collards, cucumber, avocado, parsley, red bell pepper and cultured

G R EEN & AWA K E

cashew cream or vegan tzatziki sauce.

D I R E C T I O N S WRAP Blend all the ingredients in a blender or food processor until very smooth. The consistency should be fluid. Spread mixture onto the parchment sheets approximately 4 mm (3/16 inch) thick using a angled spatula. Dehydrate at 41°C (106°F) for 7-8 hours, or until the exposed side has set and is firm enough for you to peel away from the sheets. Flip the wrap onto a mesh tray and peel back the sheets. If you need, dehydrate for a further 1-2 hours or until completely dry but still pliable. ( You should be careful and do not to over-dry the wraps. If the wraps become too dry and start cracking around the edges) Once ready, cut each sheet into 2-4 pieces using a sharp knife, depending on how large you like your wrap. Store them in single layers in an air-tight container with parchment paper between each layer to prevent sticking in the refrigerator up to 2-3 weeks.

FILLING To roll them, place 4-5 green collard leaves onto the carrot wraps. Slice veggies very thinly according to your preference,

1 28

place onto the collard leaves, spread cashew cream, sesame seeds and roll it carefully. Enjoy!

P E R S O N

129

6 - 8

SOUR CASHEW YOGURT

G R EEN & AWA K E

I N G R E D I E N T S

Raw Cashews

200

Probiotic

2

F i l t e r e d Wa t e r

130

ML

Sea Salt

1 /4

TSP

Lemon Juice

3

Dried Peppermint

1 /4

STEP I

GR

CAPSULES

TBSP

TSP

Soak cashews overnight. Strain and place in a high speed blender. Add water and probiotic capsules. Mix on high speed until you get silky smooth mixture.

S T E P II

Transfer mixture in a bowl, cover with a kitchen towel. Dehydrate for 8-10 hours at 30 ° C

After fermentation process , add salt, mint and lemon juice. If the mixture is too intense, add 2-3 tbsp water and stir welll. Transfer in a mason jar.

130

Store in the refrigerator for up to 4- 5 days.

P E R S O N

1 31

4 - 5

R O S E B E R RY YO G U RT S O U P

G R EEN & AWA K E

I N G R E D I E N T S I c e Wa t e r

160

GR

S o u r C a s h e w Yo g u r t ( p a g e 1 3 0 )

1/2

CUP

Kiwi

1

Sea Salt

A PINCH

Dried Cherries

20

Wa t e r m e l o n S e e d s

2

TBSP

D r i e d Ro s e Pe t a l s

2

TBSP

Ro s ewa te r

1

TBSP

STEP I

MEDIUM

GR

In a large bowl, whisk the yogurt with enough ice water to get a loose but not runny consistency. Stir in the finely chopped kiwi and rosewater if using and season with salt and pepper to taste.

S T E P II

Gently stir in the golden raisins and sprouted watermelon seeds. Cover and refrigerate until very cold (at least an hour).

STIR AND ADD EXTRA ICE WAT E R T O T H I N I F N E C E S S A R Y.

132

Serve in bowls, sprinkled with the dried rose petals and cherries.

P E R S O N

133

2

h o m e D R I E D T O M AT O E S

G R EEN & AWA K E

I N G R E D I E N T S

To m a t o e s

6

Pink Himalayan Salt

1 /4

Olive Oil

2

Oregano

1/2

TSP

Thyme

1 /4

TBSP

Chili Pepper

1/8

TSP

Garlic Powder

1/2

TSP

Capers

1

STEP I

LARGE

TSP

TBSP

TBSP

Line a dehydrator sheet with parchment paper. Set aside. Cut the tomatoes into quarters, remove the core and discard. Scoop out the seeds and as much tomato pulp as possible.

S T E P II

Transfer the tomato quarters to a large mixing bowl. Sprinkle with the salt, mix and let it sit 5-10 minutes. Tomatoes will release some of their juice, drain them. Add the oil, oregano, capers and thyme and stir to coat. Place the tomato quarters cut-side up on the prepared baking sheet, making sure the tomatoes don’t touch each other.

S T E P IIi

Dehydrate for about 12 hours, or until the tomatoes have reduced in size. Let cool completely. Place the dried tomatoes in a glass container and cover with sunflower oil. Dried tomatoes stored in oil will keep for up to 6

1 34

weeks in the refrigerator.

135

C AU L I F L OW E R P E C A N W I T H C U R RY

2

CUP

Cauliflower Florets 1

CUP

Raw Pecans

Curry Powder

1

TBSP

Fr e s h D i l l c h o p p e d

1

TBSP

Olive Oil

1

TBSP

Lemon Juice

1

TBSP

Salt

1

TSP

PAT E

Place pecans and cauliflower into the food processor, mix on high speed until puree. Place all remaining ingredients and combine together. Give it a good toss and transfer in a glass

G R EEN & AWA K E

jar. Serve with raw crackers.

I TA L I A N

C a s h ews s o a ke d

PAT E

1

CUP

S u n d r i e d To m a t o e s 1 / 2

CUP

Re d B e l l Pe p p e r

1

LARGE

Olive Oil

2

TBSP

Lemon Juice

2

TBSP

Kalamata Olives

1/2

Fr e s h B a s i l

15

Himalayan Salt

1/2

CUP

GR

TSP

Place sundried tomatoes into the food processor mix until you get smooth texture, add little water if you need. Add all remaining ingredients and mix until smooth. Transfer in a bowl, serve with raw

136

crackers.

C AU L I F L OW E R O L I V E TA P E N A D E

Cauliflower Florets

4

CUPS

Kalamata Olives pitted

1

CUP

Capers

2

TBSP

Olive Oil

3

TBSP

Garlic Clove pressed

1

Lemon Juice

2

TBSP

Fr e s h T hy m e c h o p p e d

1

TBSP

Fr e s h Pa r s l e y c h o p p e d

1

TBSP

Black Pepper

1/8

TSP

Celtic Salt

1/2

TSP

Place cauliflower florets in a food processor , pulse until finer texture. Transfer to a bowl. Add olives, capers, garlic, olive oil, lemon juice, thyme, parsley, salt and black pepper. Pulse until combined and chopped small pieces. Pulse a few more times if you'd like to make olives into a paste. Add olive mixture to the cauliflower. Stir to combine, add more salt and olive oil of needed.

S P I R U L I N A

Raw Cashews

s o a ke d

PAT E

1/2

CUP

Spinach Leaves

3

CUP

Wa t e r

2

TBSP

Olive Oil

1

TBSP

Lemon Juice

3

TBSP

Celtic Salt

1

TSP

Spirulina

1

TSP

Cayenne

1/2

TSP

Place cashews into food processor mix until smooth,

1 37

then all remaining ingredients and mix together.

av o c a d o R A N C H D R E S S I N G

I N G R E D I E N T S Av o c a d o s p e e l e d

200

GR

G r e e k C a s h e w Yo g u r t

100

GR

Lemon Juice

3

TBSP

Olive Oil

2

TBSP

Dil l & Parsley chopped

3

TBSP

Onion Chives chopped

1

TBSP

Wa t e r o r A l m o n d M i l k

TO THIN

Salt & Pepper

TO TASTE

1

TSP

G R EEN & AWA K E

Garlic Powder

D I R E C T I O N S

Place all ingredients in a blender and blend until smooth. If you like it thicker, add less water. If you like it thinner, add more water.

This Avocado Ranch Dressing is a healthier take on the classic salad dressing. Avocado is a fantastic base for dressing and dips. It creates a silky, creamy consistency and the addition of f resh dill and chives add so much flavor! Perfect as a dip, a top salads, and more!

138

Bon Appetit

JACK SPINACH DIP

I N G R E D I E N T S Baby Spinach Leaves

250

GR

Re d O n i o n d i c e d

100

GR

F i l t e r e d Wa t e r

70

Lemon Juice

1

Raw C a s h ew s o a ke d

130

N u t r i t i o n a l Ye a s t

2

TBSP

Garlic Cloves

2

SMALL

Olive Oil

3

TBSP

Pink Himalayan Salt

1

TSP

Yo u n g J a c k F r u i t

1/2

ML

TSP

TSP

CUP

D I R E C T I O N S Chop spinach and red onion, place in a large bowl. Set aside. Add all remaining ingredients to your blender expect olive oil , mix on high speed until smooth. Transfer mixture into the large bowl with spinach and onion. Toss together. Drizzle with olive oil. Chill for 2 hours to increase the dips thickness. Garnish with chopped spring onions and red bell pepper if desired. Consume within 2 days.

139

Bon Appetit

S U N F L O W E R S E E D PAT E I N G R E D I E N T S Raw Sunflower Seeds

115

Fr e s h D i l l

A HANDFUL

Celery Stalks chopped

2

Green Onion chopped

G R EEN & AWA K E

GR

MEDIUM

3-4 SPRIGS

D u l s e F l a ke s

1/2

TSP

Wa k a m e F l a k e s

1/2

TSP

Garlic Powder

1/2

TSP

Lemon Juice

4-5

TBSP

Coconut Nectar

1

TBSP

Fr e s h Pa r s l e y c h o p p e d

2

TBSP

Chili Pepper

A PINCH

Himalayan Salt

A PINCH

D I R E C T I O N S STEP I Place all ingredients except green onion and parsley into a food processor and process until combined and texture is like a pate. You don’t want to leave the mixture too chunky if you are going to spread it onto raw wraps. But if you like silky smooth, process again.

STEP II Place pate into a bowl, add green onion and parsley and stir carefully until combined.

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P E R S O N

1 41

4 - 5

T Z AT Z I K I S A U C E

I N G R E D I E N T S Raw Cashews

150

F i l t e r e d Wa t e r

200

Lemon Juice

3

TBSP

Garlic Granule

1

TSP

Sea Salt

1/2

TSP

Black Pepper

1/8

TSP

Cucumber without Juice

60

GR

Fr e s h D i l l

3

G R EEN & AWA K E

Onion Powder

GR

ML

TBSP

A PINCH

D I R E C T I O N S

STEP I Shred the cucumber and squeeze the excesswater out through a fine mesh sieve and using your hands set aside.

STEP II Place cashews and water into the food processor, mix on high speed until smooth. Then add all remaining ingredients and mix again.

STEP III Transfer cashew cream mixture to a bowl and stir in the shredded cucumber and chopped dill. Ref rigerate at least 1 hour before serving.

1 42

Bon Appetit

P E R S O N

143

4 - 5

V E G E TA B L E S W / creamy BASIL dip

G R EEN & AWA K E

I N G R E D I E N T S

Raw C a s h ews s o a ke d

110

GR

Garlic Powder

1/2

TSP

Fr e s h B a s i l L e ave s

1

BUNCH

Extra Virgin Olive Oil

2

TBSP

Lemon Juice

3

TBSP

Pink Himalayan Salt

1

TSP

F i l t e r e d Wa t e r

50

C u c u m b e r, C a r r o t

FOR SERVING

STEP I

ML

Expect f rom the cucumber and carrot, place all ingredients in a high speed blender. Process until light and fluffy, scraping down the sides as necessary and adding an extra Tablespoon of water if needed to thin the mixture.

S T E P II

Serve drizzled with extra olive oil and cilantro leaves alongside f resh cut vegetables.

A f t e r a w h i r l i n t h e b l e n d e r, i n s e c o n d s y o u h a v e a b a t c h o f p a l e

144

green goodness just waiting to be dipped into. Enjoy!

A P P E T I Z E RS P E R S O N

141 45

4 - 5

G R E E N

O L I V E

S A L S A

I N G R E D I E N T S Green Olives

1

CUP

To m a t o e s

1

CUP

Fr e s h Fe n n e l

1/2

Fr e s h T hy m e

10

Olive Oil

1

TBSP

Lemon Juice

1

TSP

Himalayan Salt

1/2

Cucumber

1

CUP

GR

TSP

MEDIUM

Chop ingredients into small chunks, stir together in

G R EEN & AWA K E

a bowl. Chill and serve with raw breads.

A L M O N D

C H U T N E Y

Almond Pulp

1/2

Apple

1

MEDIUM

Orange

1

LARGE

Dried Raisins

2

TBSP

Lemon Juice

2

TBSP

Fr e s h B a s i l

1

TBSP

Himalayan Salt

1

TSP

CUP

146

Blend all ingredients until slightly chunky.

A R T I C H O K E

PAT E

I N G R E D I E N T S Ar t i c h o ke He a r t s

1

CUP

Spinach Leaves

1

CUP

Cashew Nuts

1

CUP

Wa t e r

1

CUP

Garlic Cloves

2

Olive Oil

2

Cayenne Pepper

A PINCH

Lemon Juice

3

Himalayan Salt

1/2

N u t r i t i o n a l Ye a s t

1

(optional)

TBSP

TBSP

TSP

TBSP

Place artichoke hearts in a food processor, mix until chunky. Depending on preference, this may be more or less – I like an almost smooth texture. Add all remaining ingredients. Stir everything together. Let marinate in the f ridge for at least an hour, and serve with raw crackers.

L E M O N

G A R L I C

Raw Cashews

s o a ke d

A I O L I

1

CUP

F i l t e r e d Wa t e r

1/2

Olive Oil

2

TBSP

Lemon Juice

2

TBSP

Garlic chopped

2

CLOVES

Salt

1

TSP

Onion Powder

1 /4

TSP

Coconut Vinegar

1/2

TSP

CUP

Throw all of the ingredients into your blender, and blast on

1 47

high for 30 to 60 seconds until smooth and creamy.

COCONUT YOGURT

I N G R E D I E N T S Full-fat Coconut Milk

1

Probiotic Capsules

2

CAN

D I R E C T I O N S

G R EEN & AWA K E

STEP I Open your coconut milk can and scoop out the solid cream. Depending how thick you like your yogurt, add more or none of the coconut water. Place coconut milk in a clean jar or glass container. Stir the milk to combine, then take your probiotic capsules, open them up and add the contents to the milk.

STEP II Stir in the probiotics using a wooden spoon. Cover the jar with a clean cheese cloth or thin dishtowel, tighten with an elastic band and leave to sit on the counter for 24-48 hours (depending how warm your house is). Keep away f rom direct sunlight. It usually takes about 24 hours. You can give it a taste during the process, to make sure when your yogurt is done - look for the distinctive tangy yogurt taste.

STEP III Once done, place a lid on your container and place the yogurt in f ridge for a couple of hours to thicken and firm. Keep refrigerated and consume in a couple of days.

148

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P E R S O N

149

4 - 5

APPLE CARAMEL DIP

G R EEN & AWA K E

I N G R E D I E N T S Medjool Dates

4

LARGE

Apple Cider Vinegar

1

TSP

Licorice Salt

A PINCH

Coconut Oil melted

1

TBSP

Maple Syrup

1

TBSP

Fr e s h A p p l e J u i c e

110

Thinly Sliced Apples

FOR SERVING

STEP I

ML

Place dates, coconut oil in the food processor. Mix on high speed until you get puree.

S T E P II

Place the remaining caramel ingredients in a blender jar and pour apple cider over the top. Blend on high until silky and smooth.

Transfer to serving dish, let cool to room temperature and serve with sliced apples.

The result is a thick golden sauce that you’l l want to put on

150

everything this season.

A P P E T I Z E RS P E R S O N

141 51

4 - 5

G R EEN & AWA K E

HOW TO MAKE

Buckinis are great to add to raw deserts, cereals , rawnolas, home-made muesli bars . To consume raw, we need to activate them. The reason you shouldn’t be eating buckwheat groats raw without first activating them is due to the Phytic Acid in the grain. Phytic Acid binds to the nutrients within grains, legumes, nuts and seeds making them less available to us.

1 52

By soaking your grains and legumes you are significantly reducing the Phytic Acid content by activating the natural enzyme known as Phytase, which breaks down Phytic Acid and allows the nutrients contained in the food to become more bio-available, which basically means our bodies can absorb the nutrients and vitamins more readily.

BUCKINIS

D I R E C T I O N S

STEP I

STEP II

Rinse your good quality, organic buckwheat groats under

Soak for 6 hours minimum and 8 hours maximum. The wa-

running water and pick out any bad bits. Put your washed

ter will become murky and slimy. Rinse well under running

buckwheat groats in a glass or ceramic bowl and cover with

water. If you want to sprout them, repeat process 3 times a

filtered, purified water to a good inch above the grain line.

day.

Add a tbsp of organic Apple Cider Vinegar – ( this helps to further break down the Phytic Acid)

STEP III Dehydrate them on a very low heat for 5-6 hours or until

153

completely dry.Store in a glass jar.

COCONUT CASHEW COOKIES

L

iving food, because cooking foods destroys more than 90% of its nutritional value and natural enzymes that the body needs to digest the food. Enzymes are more important than any other active element as an aid to digestion and health.

T h e s e r a w c o o k i e s a r e f u l l o f f a b u l o u s f l a vo r, l o a d e d w i t h n u t r i e n t s , a n d l i ve e n z y m e

G R EEN & AWA K E

I N G R E D I E N T S

2 0 0 g r. r a w c a s h e w s 3 0 0 g r. r a w c o c o n u t f l o u r

D I R E C T I O N S

Process the cashews in a food processor until they res e m b l e c o u r s e f l o u r.

5 - 6 t b s p f r e s h c o c o n u t w a t e r, 7 g r. p s y l l i u m h u s k p o w d e r, 1 lemon juice, 1 tbsp agave syrup,

Add the coconut flour and process again until very well mixed. Add the lemon juice, psyllium husk powder, coconut water, agave and spices, mix again until combined well. (if it is a bit too wet add

1/2 tsp cinnamon,

more coconut flour or if it is a bit dry add a tiny bit of   coconut water.)

1 /4 t s p n u t m e g, 1 /4 t s p c a rd a m o m

Shape into cookies.  Dehydrate in the dehydrator for 5-6 hours at 42 C.

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P E R S O N

155

6 - 8

CINNAMON BALLS INGREDIENTS

Ro l l e d O a t s

100 G R

Medjool Dates

125

GR

Cinnamon

1 TSP

Cardamom

1 TSP

Salt

A PINCH 2 TBSP

Cocoa Powder

2 TBSP

G R EEN & AWA K E

Wa t e r

D I R E C T I O N S

STEP I

STEP II

Place oatmeal into the food processor mix on high until powdered.

Add 1/2 tsp cinnamon, 1 tbsp cocoa powder and all other ingredi-

Then add dates and mix on high until sticky.

ents. Mix until completely smooth.

STEP III In a small bowl, mix remaining cinnamon and cocoa powder, mix. Roll the balls into the cocoa mix. ( or you can roll into chopped nuts) Keep in the refrigerator.

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P E R S O N

1 57

6 - 8

1 04 158 G R EEN & AWA K E

2 P E R S O N

M I N T C H O C O L AT E P A R FA I T S F O R

T H E

C RU S T

F O R

Hazelnut Meal

1

Pitted Dates

T H E

F I L L I N G

Raw Cashews

2

4-5

Fr e s h M i n t L e ave s

1/2

CUP

Raw Cacao Powder

2

TBSP

Coconut Milk

1/2

CUP

P u r e Va n i l l a E x t r a c t

1

TSP

Lemon Juice

4 TBSP

Licorice Salt

A PINCH

Raw Agave Syrup

2

Mint Essential Oil

2-3

Coconut Oil

1

Ground Cardamom

1/4 T S P

CUP

T O P P I N G S Fr e s h M i n t L e ave s

CUP

TBSP

DROP

TBSP

Shredded Raw Chocolate Incaberries

D I R E C T I O N S CRUST

FILLING

Place all crust ingredients into the food processor. Mix on high speed

Place all filling ingredients into your blender, mix on very high

until you get sticky dough. Spread out evenly into little bowls , that are

speed until you get silky smooth mixture. Taste it. If you like in-

f reezer safe and press evenly into the bottom of each dish. You will get

tense, add more mint drops.

between 5-7 bowls.

ASSEMBLE Remove crust bowls from the freezer. Pour mixture over the bowls. Put in the f reezer again for 2 hours. Then decorate with incaberry or your favorite f ruit, mint leaves and shredded chocolate. Serve cold!

159

Bon Appetit

13 60 8

G R EEN & AWA K E

6 - 8 P E R S O N

LEMON COCONUT CHEESECAKE

F O R

T H E

C RU S T

F I L L I N G

Buckinis

1/2

CUP

Raw Cashews

1

Dates

1/2

CUP

Maple Syrup

50

ML

Raw Almonds

1/2

CUP

Coconut Cream

1/2

CUP

Coconut Oil

2

Coconut Oil

70

ML

Va n i l l a E x t r a c t

1

Lemon Juice

5-6

Licorice Salt

TBSP

A PINCH

Raw Cacao Powder

2

TBSP

CUP

TSP

TBSP

D I R E C T I O N S

CRUST

FILLING

Pulse almonds and buckinis in your food processor until they’re in

To make the smoothest cheesecake, you will need a high-powered

rough chunks. Remove from the food processor. Process dates and

blender. Process the soaked cashews, coconut cream and melted co-

melted coconut oil in your food processor until fairly smooth and then

conut oil together with the lemon juice and maple syrup until com-

add almonds back in along with cacao powder and salt. Pulse until

pletely smooth.

combined. Press into a pan with baking paper. Freeze while you make filling.

ASSEMBLE Remove crust pan from the f reezer. Spread over the top of your base, drop some banana into the top and leave to set in the f reezer for 2 hours.

1 61

Bon Appetit

deep citrus mousse cake F O R

T H E

C RU S T

M O U S S E 1/2

CUP

R i p e Av o c a d o s

2

Dates

1/2

CUP

Raw Cacao

40

GR

Raw Hazelnuts

1/2

CUP

Maple Syrup

50

ML

Coconut Oil

2

Coconut Block

100

Licorice Salt

A PINCH

Coconut Oil

50

Va n i l l a E x t r a c t

1

Orange Essential Oil

8-10

G R EEN & AWA K E G R EEN & AWA K E

Buckinis

TBSP

ML

TSP

DROPS

D I R E C T I O N S CRUST

FILLING

Pulse hazelnuts and buckinis in a food processor until they’re in

Process avocado, coconut oil and coconut cream along with vanil-

rough chunks. Remove. Process dates and melted coconut oil in the

la, orange essential oil. Add raw cacao powder and process until

food processor until fairly smooth and then add hazelnuts back in

smooth.

along with licorice salt. Pulse until combined. Press into a rectangle pan lined with parchment paper. Even out and pop in the f reezer while you make the mousse.

ASSEMBLE Remove crust pan from the f reezer. Spread filling over the base , sprinkle some raw caca powder on top and ref rigerate for 3 hours. Cut using a knife and serve cold!

116 1 62

GR

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P E R S O N

1 63

8

144 1 64 G R EEN & AWA K E

H O W T O M A K E R AW C H O C O L AT E I N G R E D I E N T S

Cacao Butter

60

GR

Coconut Oil

50

GR

Va n i l l a E x t r a c t

1

TSP

Almond Butter

2

TBSP

Raw Cacao Powder

50

GR

Maple Syrup

50

GR

Dried Mulberries

A HANDFUL

D I R E C T I O N S

STEP I

STEP II

Melt cacao butter in a double boiler with the lowest heat setting. The

Place an oily paper into the pyrex or pan. Pour chocolate.

temperature should be around 107°F (42°C). Add the cacao powder and mix until smooth. Once mixed, add the maple and mix again mix until completely liquid.

STEP III Spread crushed hazelnuts or sliced almonds , dried mulberries if you desire. Let it rest at least 30 minutes in room temperature. Then Place into the ref rigerator at least 3 hours before using.

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C H O C O L AT E D I P P E D C O O K I E S D I P P I N G

C O O K I E S 120

GR

Raw Chocolate( Page 164)

140

Activated Raw Cashews

120

GR

Wild Orange Essential Oil

8-10

Activated Raw Almonds

100

GR

Maple Syrup

2

Licorice Salt

A PINCH

Nutmeg

1/8

TSP

Cardamom

1/4

TSP

Lemon Juice

2

( measured after pitted)

G R EEN & AWA K E

Dates

TBSP

GR

DROPS

T O P P I N G S Chopped Pistachio

4-5

TBSP

Shredded Coconut

4-5

TBSP

TBSP

D I R E C T I O N S COOKIE

DIPPING

Place dates in your food processor, mix dates until they break into

Melt raw chocolate in a double boiler at 42 C, add wild orange essential

small pea-sized pieces. Add in almonds and cashews then process un-

oil. Slowly mix until they are combined well. Transfer chocolate mix in a

til well combined. Add maple syrup. continue to process until dough

large bowl. It should be large enough to dip cookies easily.

comes together to form a ball. Continue processing until everything is well combined. Dough will be somewhat sticky but should still hold a shape. Scoop teaspoons of the ‘dough’ out and roll into balls. Place be-

ASSEMBLE

tween baking paper and either using the palm of your hand or a rolling

Dip your cookies into the chocolate mix, allowing it to coat half

pin, roll flat. Place in the freezer for 30 minutes

of the cookie. Sprinkle chopped pistachios or shredded coconuts on the chocolate while it’s still wet. Keep in ref rigerator for several weeks.

166

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P E R S O N

1 67

1 0 - 1 2

r aw e o s

C O O K I E

F I L L I N G

1 c u p o a t f l o u r,

1/2 cup raw cashews

2 t b s p c o c o a p o w d e r,

s o a ke d i n wate r fo r 6

6 -7 medjool dates pitted,

hours,

s o a ke d i n h o t w a t e r,

1 tbsp coconut oil,

1 tbsp melted coconut oil

2 tbsp lemon juice, 1 tbsp maple syrup,

G R EEN & AWA K E

1/2 tsp vanilla extract

D I R E C T I O N S STEP I Place all dough ingredients into food processor and mix until it reaches a dough-like consistency.

STEP II Line a flat surface or large cutting board with parchment paper and place the dough in the center. Use a rolling pin to roll the dough into an even, roughly 1/4-inch-thick rectangle. Cut in circle shapes with cookie cutter

STEP III Place filling ingredients into the food processor, mix on high speed until get paste form. Top half of the cookies with roughly 1 tsp filling cream.

STEP IV Put in the f reezer to chill for just a few minutes. Then put another circle top on the cookie. Refrigerate at least 2 hours before consuming. They tend to soften when at room temperature so keep them in the fridge.

168

You can also keep them in the freezer up to 1 month.

P E R S O N

21 603 9

8 - 1 0

C H O C O L AT E F U D G E

G R EEN & AWA K E

I N G R E D I E N T S Av o c a d o s p e e l e d

325

Coconut Oil

70

Date Syrup

100

Raw Cacao Powder

40

GR

Almond Butter

70

GR

Orange Essential Oil

12

Cacao Butter

70

GR

GR

ML

DROPS

GR

D I R E C T I O N S

STEP I Place peeled avocados into the food processor, add coconut oil, process together on high speed until smooth. Then add, date syrup, almond butter and orange essential oil. Mix together for 2-3 minutes.

STEP II Using a double boiler with thermometer, melt cacao butter at 42 C, pour into the food processor. Mix on high speed until combined well.

STEP III Pour mixture in a pan with the parchment paper. Place in the f reezer for 1-2 hours. Make sure it is firmed before cutting. Sprinkle cacao powder if desired and serve immediately. Keep in the f ridge or f reezer.

170

Bon Appetit

P E R S O N

171

6 - 8

C H E R RY T h u m b p r i n t C o o k i e s C O O K I E

J A M

Activated Cashews

1

CUP

Coconut Sugar

50 G R

Shredded Coconut

1

CUP

Cherry

100

Lemon Juice

1

TBSP

Lemon Juice

2

Licorice Salt

GR

TBSP

A PINCH

DAT E Dates

PA S T E

measured after pitted

85 G R 4

F i l t e r e d Wa t e r

G R EEN & AWA K E

F I L L I N G

TBSP

D I R E C T I O N S D AT E P A S T E To make date paste, mix dates with 4 tbsp water in a high speed food processor, set aside.

COOKIE In a food processor or blender pulse the cashews into a fine flour, pour into a medium bowl. Repeat with the coconut. Add the lemon juice and sea salt to the flours and stir to combine. Add the date paste and stir until a moist dough develops. Roll the dough into small balls about 1- 2 tbsp per ball.

JAM FILLING Place all filling ingredients in a jar. Close the lid. Let it ferment at room temperature up to 6 days.

ASSEMBLE Using a finger or your thumb press into the centre of each ball to create a small round indentation. Flatten the base of the each ball into a cookie shape. Spoon the jam into the hole created in each cookie.

172

Enjoy immediately or f reeze in an air-tight container.

Bon Appetit

P E R S O N

173

8

4 l ay e r c a k e W I T H

F O R E S T

F R U I T S

crust 140 gr. peanut flour, 120 gr. almond flour, 2 tbsp desiccated coconut, 280 gr. medjool dates

2 n d l ay e r 220 gr. pre-soaked raw cashews, 3 tbsp organic cold press coconut oil, 2 tbsp maple syrup, 3 tbsp lemon juice, 2 tsp vanilla extract, 100 gr. banana

G R EEN & AWA K E

third

220 gr. pre-soaked raw cashews, 3 tbsp lingonberry powder ( or your favorite berry powder) 2 tbsp maple syrup, 2 tbsp lemon juice, 2 tbsp organic cold press coconut oil

t o p l ay e r

2 ripe avocado, 4 tbsp maple syrup, 1 tbsp lemon juice, 2 tbsp cocoa butter, 1 tbsp coconut oil, 1 tbsp raw cocoa

d e c o r at i n g Forest fruits, sliced almonds,

174

coocnut flakes

P E R S O N

117659

1 2 - 1 4

09

1 76

G R EEN & AWA K E

MORE ABOUT ME

D I R E C T I O N S

CRUST

Place all crust ingredients into the food processor, mix on high speed until completely smooth. Transfer mixture into the spring-form pan (22cm) . Press with your hands, flatten out. Place into the f reezer while making 2nd. layer.

C R E A M L AY E R

Place all 2nd layer ingredients into the blender, mix well until completely smooth. Remove pan f rom the

F R U I T L AY E R

Place blackberries and banana into the blender, mix on high speed until completely smooth. Pour mixture onto the 2nd layer. Place into the f reezer for 3 hours!

C H O C O L AT E L AY E R

Place all ingredients into the food processor, mix well until creamy. Using a double boiler, melt mixture very slowly at 42 degrees. Pour mixture onto the third layer. Decorate with berries and sliced almonds or your favorite nuts and berries! Keep in the ref rigerator.

177

G R EEN & AWA K E

f reezer, pour mixture onto the crust layer. Place it into the f reezer again at least 1 hour.

BROWNIE BROWNIE 130 gr. medjool dates 140 gr. hazelnut meal 1 tablespoon walnut oil 1/4 teaspoon salt 1/2 teaspoon vanilla extract 2 tablespoon raw cocoa powder 1 tablespoon raw cocoa nibs 14-16 crushed hazelnuts

frosting 80 gr. raw cashew pre-soaked 1 tablespoon cocoa powder 1 tablespoon carob powder 120 ml. coconut milk

G R EEN & AWA K E

1 tablespoon maple syrup 1 tablespoon coconut oil

D I R E C T I O N S

B R O W N I E L AY E R Chop hazelnuts in to small pieces and set aside. Place all ingredients into the food processor, blend on high speed until get sticky dough. Then add chopped hazelnuts and stir well. Transfer mixture onto a parchment paper. Press the dough down using a spatula or knife. Place it into the f ridge while making f rosting.

FROSTING Add all f rosting ingredients into the blender, mix on very high speed until get silky mixture.

ASSEMBLE Pour mixture onto the brownie. Give a nice shape using spatula. Decorate with cocoa nibs, nuts, quinoa or hemp

1 78

hearts or your favorite toppings.

P E R S O N

173 1 79

4 - 6

17 7

180

G R EEN & AWA K E

8 - 1 2 P E R S O N

S W E D I S H C H O C O L AT E B A L L S

I N G R E D I E N T S Ro l l e d O a t s

100

Almond Flour

50

Medjool Dates

120

Carob Flour

2

TBSP

Cocoa Powder

2

TBSP

Va n i l l a E x t r a c t

1/2

Maple Syrup

2

TSP

Raw Coffee Powder

2

TBSP

C o c o n u t F l a ke s

4

TBSP

Shredded Raw Chocolate

TO DECORATE

GR

GR

GR

TSP

D I R E C T I O N S STEP I Place all ingredients expect shredded raw chocolate and coconut flakes into the food processor , mix on high speed until you get dough texture.

STEP II Form balls and roll into coconut flakes or shredded chocolate or whatever you want to cover. Place in the ref rigerator for 1 hour before serving.

1 81

Bon Appetit

J U I CY C H I A PU D D I N G

G R EEN & AWA K E

I N G R E D I E N T S

Chia Pudding

4

Orange Juice

1/2

Ginger Juice

1

Apple Juice

1/2

CUP

Coconut Cream

1/2

CUP

Date Syrup

1

Mint Leaves

TO DECORATE

STEP I

TBSP

CUP

TBSP

TSP

In a medium bowl, gently stir together the chia seeds and the Orange, Apple and Ginger Juice. Cover and set in the ref rigerator overnight. Make sure the coconut cream is also set in the refrigerator overnight.

S T E P II

In the morning, give the chia seed pudding a good mix, breaking apart any clumps. Serve it into individual bowls and set aside. Beat the coconut cream and sugar together with a hand beater on medium speed for about 3-5 minutes, until light and creamy. Dollop the coconut cream on top of the chia seed pudding. Gently top the coconut cream with the lime zest and a few mint leaves. Serve immediately.

The coconut cream can also be whipped the night before and

182

saved in a covered bowl in the refrigerator overnight.

COCONUT CHIA PUDDING

I N G R E D I E N T S Chia Seeds

60

Grated Lime Zest

1

Coconut Milk

200

ML

C o c o n u t Wa t e r

200

ML

Lime Juice

1

Fr e s h S t r aw b e r r i e s

TO DECORATE

Dried Coconut

TO DECORATE

STEP I

GR

TSP

TBSP

Combine the chia seeds, lime zest, coconut milk and coconut water in a small bowl. Cover and ref rigerate for at least 1–2 hours or overnight, stirring occasionally, until thickened. If the pudding becomes too thick, thin with a little water, coconut milk or coconut water to the consistency you like.

Taste the pudding and add a squeeze of lime juice to balance the flavour to your liking. Serve the chia pudding into bowls and top with strawberries, coconut, flowers and shredded lime zest if desired.

1 83

S T E P II

R AS P B E R RY B E E T P U D D I N G

G R EEN & AWA K E

I N G R E D I E N T S

Fr e s h A p p l e J u i c e

1/2

CUP

Homemade Cashew Milk

1/2

CUP

Fr e s h R a s p b e r r i e s

1

Cacao Powder

1/2

Maca Powder

1

Beet Juice

1/2

Av o c a d o p i t t e d

2

LARGE

Va n i l l a E x t r a c t

1

TSP

Agave Syrup

1

TBSP

STEP I

CUP

CUP

TBSP

CUP

Add avocados, apple and beet juice into the food proessor. Mix on high speed until smooth.

S T E P II

Then add all remaining ingredients and mix well together. Transfer the mixture to a bowl, cover, and chill in the f ridge for 2-3 hours to thicken. Serve topped with f resh raspberries if desired.

S T E P IIi

Dehydrate for about 12 hours, or until the tomatoes have reduced in size. Let cool completely. Place the dried tomatoes in a glass container and cover with sunflower oil. Dried tomatoes stored in oil will keep

1 84

for up to 6 weeks in the ref rigerator.

COCONUT LEMON MACAROONS

I N G R E D I E N T S

Raw Cashews

2

Shredded Coconut

6

Grated Lemon Rind

3

TBSP

Coconut Oil melted

1

TBSP

Maple Syrup

1/2

CUP

Lemon Juice

1/2

CUP

Va n i l l a E x t r a c t

2

Cardamom

1/2

STEP I

CUPS

CUPS

TSP

TSP

Soak cashews overnight, wash, drain and dehydrate until fully dried. Then throw the cashews into a food processor and pulse until ground into a fine flour.

S T E P II

Add the shredded coconut, lemon zest, and cardamom, and pulse a few times until well combined. Add the lemon juices, maple syrup, coconut oil, and vanilla, and pulse until well combined. Transfer the mixture to a large bowl, and using a tablespoon measurer, scoop out balls, and with your hands shape them into mounds.

Place the macaroons on mesh dehydrator sheets, and sprinkle more cardamom if you like. Dehydrate in your dehydrator at 115 degrees for 8 to 12 hours, or until texture is achieved.

This recipe makes 10-12 macaroons.

185

S T E P IIi

17 7

186

G R EEN & AWA K E

6 - 8 P E R S O N

key lime pie balls D O U G H

C R E A M

Medjool Dates

12

Activated Raw Cashews

1/2

C o c o n u t F l a ke s Va n i l l a E x t r a c t

(optional)

Coconut Cream

1

SMALL

CUP

Av o c a d o

1

SMALL

1 /4

CUP

Banana

1/2

1/2

TSP

Lime Zest

1

Lime Juice

1 /4

PIECES

RIPE

TBSP

CUP

D I R E C T I O N S

STEP I Combine medjool dates, activated raw cashews, and coconut flakes in a food processor. Process until well combined and mixture sticks. Roll the cashew, coconut ,date, nut mixture on parchment paper and flatten.

STEP II Place all cream ingredients into the food processor and blend well. Pour into a container and freeze for 20 minutes. Once the cream is set, scoop out a heaping 1/2 teaspoon and quickly mold into a ball, then place on a parchment-lined plate. You may have to do this in batches, to keep the cream slightly f rozen and moldable. Freeze the balls for another 10-20 minutes, until hardened

STEP III As the balls are chilling, use a circular cookie cutter to cut out the flattened date and nut mixture Once the key lime balls are f rozen, place one in the center of the cutout, and gently wrap it around the cream ball, using only enough to cover, then quickly and very gently roll, just enough to make into a ball form and seal the ends. Place back into the freezer. You may have to do this in batches, so the lime cream doesn’t melt as you work. When ready to serve, set balls at room temperature for a few minutes to thaw. Balls can be kept in the f reezer or the refrigerator for later.

1 87

Bon Appetit

C A R O B TA H I N I B A L L S

I N G R E D I E N T S Carob Powder

75

Ta h i n i

125

Coconut Nectar

2

Coconut Oil

20

Sesame Seeds

TO COAT

G R EEN & AWA K E

Va n i l l a E x t r a c t

(optional)

GR

GR

TBSP

1/2

GR

TSP

D I R E C T I O N S

STEP I In a large bowl, add carob powder and tahini, using a spoon mix together. Then add coconut oil, vanilla extract and coconut nectar, mix using your hands until combined well.

STEP II Form balls and roll into sesame seeds or carob powder or whatever you want to cover. Place in the ref rigerator for 1 hour before serving.

188

Bon Appetit

P E R S O N

17 1 879

8 - 1 0

14 94 0

G R EEN & AWA K E

8 - 1 2 P E R S O N

carob fig bliss balls I N G R E D I E N T S

Dried Fig

180

GR

R a w Wa l n u t s

180

GR

Fr e s h O r a n g e J u i c e

1

TBSP

Raw Cacao Powder

1

TBSP

Raw Carob Powder

3

Coconut Nectar

1

Coconut Oil

1/2

Raw Cacao Nibs

(optional)

Desiccated Coconut

1

TBSP

TBSP

TBSP

TBSP

TO SPRINKLE

D I R E C T I O N S STEP I

STEP II

Soak your walnuts overnight, then wash, drain and dehydrate at 42 C

Then place figs and process until combined. Add orange juice,

until completely dried. Place in the food processor, mix on high speed

carob powder, cacao, coconut nectar, coconut oil and raw cacao

until you get walnut flour.

nibs. Mix on high speed until you get sticky dough texture.

STEP III Remove dough from the food processor. Make small balls with your hands. Place desiccated coconut in a bowl. Roll your balls into desiccated coconut. Keep in the refrigerator.

191

Bon Appetit

CANDIED PUMPKIN SEEDS Sprinkle onto salads, munch on for a midday snack, or nibble on for dessert. Whatever you desire!

G R EEN & AWA K E

I N G R E D I E N T S Pumpkin Seeds

100

Maple Syrup

2

Licorice Salt

1/4

TSP

Ground Ginger

1/2

TBSP

GR

TBSP

D I R E C T I O N S

STEP I Soak pumpkin seeds in water for 4 hours. Drain and put in a bowl.

STEP II Add all remaining ingredients into the bowl. Toss together.

STEP II Spread on a dehydrator sheets, dehydrate at 115 F for 12 to 24 hurs or until completely dried and crispy.

192

Bon Appetit

1 93

ALMOND PULP BALLS

G R EEN & AWA K E

I N G R E D I E N T S Almond Pulp

1

CUP

Medjool Dates

1

CUP

Desiccated Coconut

1/2

Raw Cacao Powder

1

TBSP

Coconut Oil

1

TBSP

Licorice Salt

1/8

Raw Cacao Powder

TO COVER

CUP

TSP

D I R E C T I O N S

STEP I Take a cup of leftover almond pulp (from making almond milk, or 1 cup pre-soaked, peeled and chopped almonds) and 1 cup soft dates and pulse together in your food processor to break the ingredients apart. Add desiccated coconut, cacao, melted coconut oil, and a pinch of salt. Blend in food processor until thoroughly combined and you get a sticky blended mixture, that will hold together.

STEP II Remove the dough from the food processor and add to a bowl. Take a pinch of dough the size of a walnut, press together and then roll into a small ball. Place on a plate and repeat to use up all the mixture.

STEP III Prepare your decorations on separate plates. Take an energy ball and roll it in either coconut, cacao powder or whatever you want until thoroughly coated and set back on plate or in a container. Store in fridge in an airtight container for up to a week.

194

Bon Appetit

BOUNTY BAR B O U N T Y

C H O C O L AT E

L AY E R

L AY E R

Coconut Paste

65

GR

Cashew Paste

170

GR

Coconut Oil

80

GR

Coconut Oil

100

GR

Maple Syrup

1

TBSP

Maple Syrup

6

Shredded Coconut

45

Va n i l l a E x t r a c t

1

Lucuma Powder

1

TBSP

Licorice Salt

1/4

Lemon Juice

4

TBSP

Raw Cacao Powder

2

Coconut Milk

2-3

GR

TBSP

C H O C O L AT E

TBSP

TSP

TSP

TBSP

S AU C E

G R EEN & AWA K E

1 5 0 g r. R a w C h o c o l a t e

D I R E C T I O N S B O U N T Y L AY E R Line a 9-by-5-inch loaf pan with parchment paper. Place the coconut butter, coconut oil and maple syrup in a heat-proof bowl set over a larger bowl of hot water and stir until thoroughly combined. Stir in the shredded coconut. Transfer the mixture to the prepared pan. Smooth the base evenly in the pan with the back of a spoon. Set in f reezer to firm while you make the cashew layer.

C H O C O L AT E L AY E R Place the cashew, butter, lucuma, coconut butter, maple syrup, vanilla extract and salt in a heat-proof bowl set over a larger bowl of hot water and stir until thoroughly combined.

C H O C O L AT E S A U C E Melt raw chocolate at 42 C using a double boiler and temperature. Set aside.

ASSEMBLE Remove coconut layer from the freezer. Carefully spread the cashew evenly on top of the chilled coconut base with the back of a spoon. Cover with chocolate sauce and place in fridge to firm for at least an hour or the f reezer for about 20 minutes. Lift the parchment from the

Bon Appetit

195

116

pan, transfer to a cutting board and cut into squares to serve.

BOUNTY BAR B O U N T Y

L AY E R

C H O C O L AT E

L AY E R

Coconut Paste

65

GR

Cashew Paste

170

GR

Coconut Oil

80

GR

Coconut Oil

100

GR

Maple Syrup

1

TBSP

Maple Syrup

6

Shredded Coconut

45

Va n i l l a E x t r a c t

1

Lucuma Powder

1

TBSP

Licorice Salt

1/4

Lemon Juice

4

TBSP

Raw Cacao Powder

2

Coconut Milk

2-3

GR

TBSP

C H O C O L AT E

TBSP

TSP

TSP

TBSP

S AU C E

G R EEN & AWA K E

1 5 0 g r. R a w C h o c o l a t e

D I R E C T I O N S B O U N T Y L AY E R Line a 9-by-5-inch loaf pan with parchment paper. Place the coconut butter, coconut oil and maple syrup in a heat-proof bowl set over a larger bowl of hot water and stir until thoroughly combined. Stir in the shredded coconut. Transfer the mixture to the prepared pan. Smooth the base evenly in the pan with the back of a spoon. Set in f reezer to firm while you make the cashew layer.

C H O C O L AT E L AY E R Place the cashew, butter, lucuma, coconut butter, maple syrup, vanilla extract and salt in a heat-proof bowl set over a larger bowl of hot water and stir until thoroughly combined.

C H O C O L AT E S A U C E Melt raw chocolate at 42 C using a double boiler and temperature. Set aside.

ASSEMBLE Remove coconut layer from the freezer. Carefully spread the cashew evenly on top of the chilled coconut base with the back of a spoon. Cover with chocolate sauce and place in fridge to firm for at least an hour or the f reezer for about 20 minutes. Lift the parchment f rom the pan,

196

transfer to a cutting board and cut into squares to serve.

Bon Appetit

P E R S O N

1 97

8 - 1 0

AV O C A D O L I M E TA R T

G R EEN & AWA K E

C RU S T

F I L L I N G

Shredded Coconut

40

GR

Lime Juice

1

Wa l n u t M e a l

80

GR

Lime Zest

25

Lime Zest

1

TBSP

Agave Syrup

1 /4

TSP

Lime Juice

2

TBSP

Licorice Salt

175

GR

Licorice Salt

1

TSP

Av o c a d o

1/2

TSP

Wa l n u t O i l

1

TBSP

Cashew Butter

2

Date Syrup

2

TBSP

Coconut Butter

1.5

D I R E C T I O N S

STEP I Place all crust ingredients into your food processor, mix on high speed until you get dough texrure. Transfer it to small pie pans. Keep in the freezer while making filling cream.

STEP II Place all filling cream ingredients into your food processor, mix on high until you get silky smooth texture. Pour mixture over the crust. Sprinkle shredded coconut flakes if desired. Put in the f reezer for 2 hours before serving.

198

Bon Appetit

TBSP

ML

TBSP

TBSP

P E R S O N

199

6 - 8

caramel chips I N G R E D I E N T S Raw C a s h ews s o a ke d

1/2

Date Syrup

5

TBSP

Lucuma Powder

2

TBSP

G R EEN & AWA K E

Licorice Salt

CUP

A PINCH

Va n i l l a E x t r a c t

1/2

F i l t e r e d Wa t e r

2

TSP

TBSP

D I R E C T I O N S

STEP I Place all ingrediens into the blender. Blend together until completely smooth.

STEP II Place in a piping bag . Pipe onto dehydrator sheets.

STEP III Dehydrate at 42 C until frm, about 10-12 hours. Store in the ref rigerator. They are perfect for raw cake decoration. You can also try to firm them up in the freezer instead of dehydrating. They are perfect for raw cake decoration.

200

Bon Appetit

201

202

G R EEN & AWA K E

2 03

h i d d e n l ay e r c a k e C R U S T

L AY E R

W H I T E

Almond Meal

160

Coconut Oil

2

Licorice Salt

1/4

Medjool Dates

160

C H O C O L AT E

C R E A M

GR

Coconut Cream

100

GR

C a s h ew Pre - s o a ke d

130

GR

Maple Syrup

2

TBSP

Coconut Oil

2

TSP

Va n i l l a E x t r a c t

1

TSP

Lemon Juice

3

TSP

TBSP

TSP

GR

L AY E R

Av o c a d o

250

Lemon Juice

2

Raw Dark Chocolate

180

GR

T O P P I N G S

TBSP

S l i c e d A l m o n d s , Fr e s h R a s p b e r r i e s

GR

G R EEN & AWA K E

and Raw Cacao Nibs

D I R E C T I O N S

C R U S T L AY E R Place all crust ingredients into the food processor, mix on high speed until you get dough. Line a parchment paper into the spring-form pan (20cm) Transfer dough to the spring-form pan. Press using the back of spoon, flatten out.

FILLING Place all white layer ingredients into the blenderi mix on high speed until get silky and smooth mixture. Pour mixture onto the crust layer, flatten out using a spatula. Place it to the f reezer while preparing chocolate layer.

C H O C O L AT E L AY E R Place avocado into the food processor, mix on high speed until smooth. Using a double boiler, melt raw chocolate very slowly maximum at 42 degrees. Then add to food processor, mix on high speed until get silky smooth texture. Pour mixture onto the white layer. Sprinkle with

2 04

almond slices, hemp hearts, raspberries and raw cacao nibs if desired. Let it cool in ref rigerator at least 4 hours before serving.

P E R S O N

205

8 - 1 0

p l ay d e a d m at c h a c a k e C R U S T

L AY E R

Almond Meal

100

Coconut Oil

50

Licorice Salt

2

Medjool Dates

105

Raw B eetroot Powder

2

M AT C H A

G R EEN & AWA K E

W H I T E GR

GR

TBSP

GR

TBSP

L AY E R

Coconut Cream

100

GR

Raw C a s h ew Pre - s o a ke d

130

GR

Maple Syrup

2

TBSP

Coconut Oil

2

TBSP

Va n i l l a E x t r a c t

1

TSP

Lemon Juice

3

TBSP

L AY E R

Matcha Powder

2

Raw C a s h ews p re - s o a ke d

10

Agave Syrup

2

TBSP

Coconut Oil

2

TBSP

Lemon Juice

2

TBSP

Va n i l l a E x t r a c t

1

TSP

TBSP

GR

T O P P I N G S Fr e s h b l u e b e r r i e s , m a t c h a p o w d e r, passion fruit and edible flowers

D I R E C T I O N S C R U S T L AY E R Process all crust layer ingredients in your food processor until sticky. Press the mixture into cake tin and place in the f reezer to set while you work with your filling.

W H I T E L AY E R In a food processor, process all white layer ingredients until smooth. Spread the mixture evenly over the base layer, return to the freezer.

M AT C H A L AY E R Once it has hardened. Process matcha layer until smooth, spread mixture over the white cream layer.

D E C O R AT I O N Back in f reezer. After 2 hours, remove from the freezer. Cut into small long pieces. Take a blank paper , cover the half of plate, using a strainer, sprinkle matcha powder over the plate. Remove paper. Place cake pieces onto the plate. Decorate with fresh blueberry, passion f ruit and edible

206

flowers if desired. Enjoy!

P E R S O N

207

8 - 1 0

pumpkin spice cake C R U S T

L AY E R

Almond Meal

150

Medjool Dates

5

Coconut Oil

1

Licorice Salt W H I T E

G R EEN & AWA K E

F I L L I N G

C R E A M

Raw C a s h ew Pre - s o a ke d

100

GR

LARGE

Coconut Cream

140

GR

TBSP

Agave Syrup

2

TBSP

A PINCH

Coconut Oil

2

TBSP

Va n i l l a E x t r a c t

2

TSP

Ground Cinnamon

1

TBSP

GR

C R E A M

Coconut Cream

100

GR

Ground Cloves

1/4

TSP

C a s h ew Pre - s o a ke d

130

GR

Ground Nutmeg

1/2

TSP

Maple Syrup

2

TBSP

Ground Ginger

2

Coconut Oil

2

TSP

Licorice Salt

1/4

Va n i l l a E x t r a c t

1

TSP

Tu r m e r i c

2

Lemon Juice

3

TSP

Lemon Juice

3 TBSP

TSP

TSP

TSP

T O P P I N G S Candided Pumpkin Seeds ( Page 192), Mul l berries, Edible Flowers

D I R E C T I O N S C R U S T L AY E R Process all base layer ingredients in your food processor until sticky. Press the mixture into cake tin and place in the freezer to set while you work with your filling.

P U M P K I N S P I C E L AY E R In a food processor, process all cream layer ingredients until smooth. Spread the mixture evenly over the base layer, return to the f reezer.

W H I T E C R E A M L AY E R Once it has hardened. Process white cream layer until smooth, spread mixture over the pumpkin spice layer.

D E C O R AT I O N After 2 hours, remove from the freezer. . Before serving, decorate with candided pumpkin seeds, mullberries or pecan nuts and raw

208

cacao nibs.

P E R S O N

209

8 - 1 0

s t r aw b e r r y m i n t c h e e s e c a k e C R U S T

L AY E R

F I L L I N G

Dried Figs

100

Coconut Oil

2

Licorice Salt

1/4

TSP

Pecan Nuts

120

GR

Raw Cacao Powder

1

GR

TBSP

TBSP

T O P P I N G S

C a s h ews s o a ke d

200

Coconut Oil

2

TBSP

Agave Syrup

3

TBSP

Va n i l l a E x t r a c t

1

TSP

Lemon Juice

4-5

Coconut Butter

70

Fr e s h S t r aw b e r r i e s

5-6

MEDIUM

Peppermint Essential Oil

4-5

DROPS

GR

TBSP

GR

R aw C a c a o t o S p r i n k l e , S l i c e d Fr e s h S t r aw -

G R EEN & AWA K E

b e r r i e s , S l i c e d A l m o n d s , Fr e s h M i n t L e ave s

D I R E C T I O N S

C R U S T L AY E R Process all crust ingredients in a food processor until a dough mixture forms. Transfer this mixture into a spring form pan and press down into an even crust along the base. Place in the f reezer while working on the next step.

FILLING Process all filling ingredients in a power blender until completely smooth. You should get a silky smooth texture like butter.

ASSEMBLE Transfer filling into the cake pan and smooth out the top. Decorate with toppings and f reeze for 1 hour then move it to refrigerator for 2-3 hours.

21 0

Remove from pan, thaw out briefly before serving and enjoy! You can keep the cake f rozen or ref rigerated afterwards.

P E R S O N

21 1

8 - 1 0

TIGERNUT cheeseCAKE C R U S T

L AY E R

F I L L I N G

Tigernuts

90

Coconut Oil

1

Licorice Salt

1/4

TSP

Medjool Dates

110

GR

GR

TBSP

T i ge r n u t s s o a ke d

150

Coconut Oil

4

TBSP

Date Syrup

5

TBSP

Va n i l l a E x t r a c t

1

TSP

Lemon Juice

3

TBSP

GR

T O P P I N G S Raw Cacao to Sprinkle, Buckinis,

G R EEN & AWA K E

Tigernuts

D I R E C T I O N S

C R U S T L AY E R Process all crust ingredients in a food processor until a dough mixture forms. Transfer this mixture into a spring form pan and press down into an even crust along the base. Place in the f reezer while working on the next step.

FILLING Process all filling ingredients in a power blender until completely smooth.

ASSEMBLE Transfer into the cake pan and smooth out the top. Decorate with toppings and f reeze overnight or at least 5-6 hours. Remove f rom pan, thaw

21 2

out briefly before serving and enjoy! You can keep the cake f rozen or ref rigerated afterwards.

P E R S O N

213

8 - 1 0

B L U E B E R R Y C H O C O L AT E C A K E C R U S T

Hazelnut Flour

100

GF Oats

50

Coconut Oil

2

Medjool Dates pitted

105

C H O C O L AT E

G R EEN & AWA K E

B L U E B E R RY

L AY E R GR

GR

TBSP

GR

L AY E R

Raw C a s h ew Pre - s o a ke d

100

Fr e s h B l u e b e r r i e s

95

Coconut Cream

140

Coconut Oil

40

Agave Syrup

45 G R

GR

GR

GR

GR

L AY E R

Raw Cashews

140

GR

Coconut Cream

100

GR

Agave Syrup

60

Coconut Oil

35

GR

Raw Cacao Powder

10

GR

P u r e Va n i l l a E x t r a c t

1

TBSP

Licorice Salt

1

TSP

ML

T O P P I N G S Dehydrated Coconut Chips Fr e s h B l u e b e r r y A g ave S y r u p Edible Flowers Raw Cacao Nibs

D I R E C T I O N S C R U S T L AY E R Process all base layer ingredients in your food processor until sticky. Press the mixture into cake tin and place in the f reezer to set while you work with your filling.

B L U E B E R RY L AY E R In a food processor, process all blueberry layer ingredients until smooth. Spread the mixture evenly over the base layer, return to the f reezer.

C H O C O L AT E L AY E R Once it has hardened. Process chocolate layer until smooth, spread mixture over the blueberry cream layer.

D E C O R AT I O N Back in f reezer. After 2 hours, remove from the freezer. . Before serving, dust the top with cacao powder, raw cacao nibs, f resh blueberry, co-

214

conut chips and edible flowers.

P E R S O N

21 5

8 - 1 0

BEST TIRAMISU CAKE C R U S T

2

C a s h ew Pre - s o a ke d

95

GR

TBSP

Raw Chocolate

40

GR

LARGE

Agave Syrup

2

TBSP

Coconut Oil

1

TBSP

Cashew Milk

3

TBSP

1/2

Raw Cashews

85

Coconut Oil

2

Medjool Dates

4

M O U S E

M O U S S E

Cold Brew Espresso

Almond Flour

C O F F E E

G R EEN & AWA K E

C H O C O L AT E

L AY E R CUP

GR

L AY E R

Raw Cashews

95

GR

Cacao Butter

40

GR

Date Syrup

2

TBSP

Cold Brew Espresso

3

TBSP

Agave Syrup

2

TBSP

Coconut Oil

1

TBSP

Cashew Milk

3

TBSP

P u r e Va n i l l a E x t r a c t

1

TSP

C R E A M

TBSP

L AY E R

Raw Cashews

100

Cacao Butter

40

Agave Syrup

2

TBSP

Coconut Oil

2

TBSP

Coconut Butter

3

TBSP

Cashew Milk

6-7

GR

GR

TBSP

D I R E C T I O N S C R U S T L AY E R Process all base layer ingredients in your food processor until sticky. Press the mixture into cake tin and place in the f reezer to set while you work with your filling.

C H O C O L AT E M O U S S E In a food processor, process chocolate mousse ingredients until smooth. Spread the mixture evenly over the base layer, return to the freezer.

C H O C O L AT E L AY E R Once it has hardened. Process coffee mousse layer until smooth, spread mixture over the chocolate mousse layer.

C R E A M L AY E R

216

Back in f reezer. Process cream layer, spread evenly and f reezer to set overnight. Before serving, dust the top with cacao powder.

P E R S O N

21 7

8 - 1 0

M AT C H A I C E C R E A M

G R EEN & AWA K E

I N G R E D I E N T S

F u l l Fa t C o c o n u t C r e a m

410

Maple Syrup

3

TBSP

Matcha Powder

1

TBSP

Va n i l l a E x t r a c t

1

TSP

Raw Cacao Nibs

1

TBSP

Fr o z e n B a n a n a

2

LARGE

Fr e s h G i n g e r

2.5

STEP I

ML

CM

Place all ingredients in a high speed food processor. Mix until combined well.

S T E P II

Line a freezer safe pan with parchment paper. Pour mixture into pan and cover. Place in the freezer overnight to allow to fully freeze. Allow to sit for 15 minıtes

218

to soften before serving.

r as p b e r ry I C E C R E A M

I N G R E D I E N T S

Homemade Cashew Milk

1

Raw Cashews

1/2

Pitted Dates

3

LARGE

C o c o n u t Wa t e r

1

TBSP

Licorice Salt

A PINCH

Fr o z e n B a n a n a s s l i c e d

2

LARGE

Fr o z e n R a s p b e r r i e s

2

CUPS

STEP I

CUP

CUP

Throw the milk, cashews, dates, coconut water, vanilla and salt into your food processor mix until smooth.

Add the frozen bananas and raspberries, process on high for 1 minute until silky smooth. Scoop out, and serve immediately like a f rozen yogurt, or chill in the freezer for about 4 hours to firm up for a harder sorbet consistency. Do not f reeze for much longer or ice crystals will develop.

21 9

S T E P II

AV O C A D O M O U S S E

G R EEN & AWA K E

I N G R E D I E N T S Av o c a d o s p e e l e d

230

GR

Coconut Cream

150

GR

Va n i l l a E x t r a c t

1

TSP

Raw Cacao Powder

2

TBSP

Maple Syrup

1

TBSP

Raw Cacao Nibs

TO DECORATE

Fr e s h S t r aw b e r r i e s

TO DECORATE

D I R E C T I O N S

STEP I Place peeled avocado into the food processor, mix on high speed until creamy.

STEP II Then add, cocoa powder, maple, vanilla and coconut cream ( Ref rigerate a can of coconut cream overnight. Then scoop out only the hardened cream that has risen to the top). Mix on high speed until smooth.

STEP III Using a double boiler, melt dark chocolate at 42 C. Then pour into the food processor. Mix well. Pour mixture into small bowls. pop in the refrigerator to chill at least 1 hours. Serve with coconut cream and raw cacao nibs or berries due to your choice.

22 0

Bon Appetit

P E R S O N

2 21

4 - 6

C A R O B c h a i l at t e

I N G R E D I E N T S Raw Carob Powder

1.5

Almond Milk

2

CUPS

Va n i l l a E x t r a c t

1

TSP

Cinnamon

1/4

TSP

Cardamom

1/8

TSP

Maple Syrup

1

TBSP

Raw Almond Butter

2

TBSP

G R EEN & AWA K E

TBSP

D I R E C T I O N S

Place all ingredients in a high speed blender. Mix until silky smooth and foamy. For fancier taste try adding cardamom or pumpkin spice. Pour in the glass, Voila!

Making raw chai will have you heading for the blender on a regular basis. The combination of spices and rich nutty milk soothes, satisfies and leaves a memorable impression. If you don't have the whole spices, you can easily substitute ground spices though it may make the drink a wee bit more grainy!

22 2

Bon Appetit

P E R S O N

22 3

2

GOLDEN MILK

I N G R E D I E N T S Raw Cashews

1

CUP

F i l t e r e d Wa t e r

3

CUPS

Date Syrup

2

TBSP

Ginger Powder

1

TSP

Ground Cardamom

1/4

Ground Cinnamon

1

TSP

G r o u n d Tu r m e r i c

1

TBSP

Va n i l l a E x t r a c t

1

TSP

G R EEN & AWA K E

TSP

D I R E C T I O N S

Drain and rinse your soaked cashews. Transfer into the blender add water and mix on high speed until cashews are pulverized. Then strain your milk using a nut milk bag. Transfer strained milk to blender again. Add all remaining ingredients and mix on high speed until mixtıre is smooth and creamy. Transfer to a sealed glass jar, chill in the fridge, and consume chilled . The milk will keep in the fridge for 2 to 3 days.

Turmeric milk was traditionally enjoyed as a medicinal tonic and anti-inflammatory agent to ease muscle aches and pains, aid sleep, boost immunity, flush out microbes to aid digestion, and clear respiratory congestion to combat cold and flu.

224

Bon Appetit

P E R S O N

2 25

3 - 4

green MILK

G R EEN & AWA K E

I N G R E D I E N T S Raw P i st a c h i o s o a ke d

100

GR

F i l t e r e d Wa t e r

700

ML

Va n i l l a E x t r a c t

1

Ground Cardamom

1/8

TSP

Ground Cinnamon

1 /4

TSP

Date Syrup

2

STEP I

TSP

TSP

Soak shelled pistachios in water for 6 hours. Place pistachios into the food processor, add water and vanilla. Mix on high speed until smooth. Pour mixture through a strainer lined with nut milk bag into a bowl; discard solids (or reserve for another use).

S T E P II

Pour mixture in a glass bottle, add date syrup and cardamom. Shake well. Store in the ref rigerator for up to 5 days.

The pistachios add the green tinge to the milk and the carda-

22 6

mom & cinnamon give a unique aroma and taste.

A P P E T I Z E RS P E R S O N

241 27

2 - 3

S T R AW B E R R Y R O S E M I L K 5 - 6

P E R S O N

I N G R E D I E N T S

S o a ke d C a s h ews

1

CUP

F i l t e r e d Wa t e r

3

CUPS

Fr e s h S t r aw b e r r y

3

CUPS

P u re Ro s ewa te r

1/2

Pitted Medjool Dates

3

Licorice Salt

G R EEN & AWA K E

Va n i l l a E x t r a c t

STEP I

CUP

A PINCH

1/2

TSP

Throw the rinsed cashews and clean filtered water into your blender, and blast on high for 1-2 minutes , until the nuts are completely pulverized.

S T E P II

To strain, place a nut milk bag over the opening of a glass bowl, jar. Pour the milk into the bag, twisting the bag closed, and gently squeezing it to pass the liquid through. Empty the cashew pulp. (You can dehydrate it for use in smoothies, crackers, cookies )

S T E P III

Rinse your blender container, pour the strained milk back in, and add the strawberries, dates, rosewater, vanilla extract and licorice salt. Mix on high speed until combined well and you get smooth and creamy consistency. Store the milk in a sealed container in the f ridge.

2 28

Serving 5- 6 Cups, Store in the fridge up to 2 days.

WHITE SESAME MILK 4 - 5

P E R S O N

I N G R E D I E N T S

White Sesame Milk

1

CUP

F i l t e r e d Wa t e r

3

CUPS

Maple Syrup

2

TBSP

Va n i l l a E x t r a c t

1

TSP

Licorice Salt

A PINCH

Cardamom

A PINCH

STEP I

Place sesame seeds and water into your blender, mix on high speed for 2-3 minutes. Using a nut milk bag, strain your milk. Rinse your blender, and pour the strained milk back in. Add the maple syrup, vanilla, and salt, and process on low for just a few seconds to combine.

Store the milk in a sealed container in the f ridge. Sesame milk will keep for about 3 days in a very cold f ridge.

229

S T E P II

juices

B E E T

C E L E RY

C A B B AG E

M A R J O R A M

Celery Stalks

4

Purple Cabbage

1

MEDIUM HEAD

Green Apple

2

Re d A p p l e

1

MEDIUM

Carrot

1

MEDIUM

Cucumber

2

MEDIUM

Beet

1

MEDIUM

Lemon

1

MEDIUM

Lemon

1

Ginger

1

INCH

Marjoram

2

TBSP

Wash your fruits. Cut apples, carrots and beets into

Wash your f ruits, herbs and veggies. Cut into chunks,

chunks, peel your lemon.

peel your lemon. Place all ingredients in to juicer.

Place all ingredients in to juicer. Juice, shake and

Juice, shake and consume immediately.

G R EEN & AWA K E

consume immediately.

B E E T

C I L A N T R O

C A R R O T

Beets

3

MEDIUM

Celery Stalks

1

Re d A p p l e

1

SMALL

Radish

1

Lime

1

MEDIUM

Spinach Leaves

A HANDFUL

Cilantro

20

Carrots

6

MEDIUM

To m a t o e s

2

LARGE

GR

Wash, peel and the produce as needed, removing any seeds f rom the fruit. Place all ingredients in to juicer. Juice, shake and consume immediately.

230

S P I N AC H

Wash your f ruits and veggies. Cut them into chunks, peel your lemon. Place all ingredients in to juicer. Juice, shake and consume immediately.

241 31

A P P E T I Z E RS

C AY E N N E

C E L E RY

K A L E

P I N E A P P L E

Celery Stalks

3

Kale Leaves

4

LARGE

Re d B e l l Pe p p e r

1

Carrots

8

MEDIUM

Cayenne Pepper

A PINCH

Pineapple

200

To m a t o e s

3

Basil

20

Ginger

1

MEDIUM

Cut your vegies into chunks. Cut the stem off of the red bell pepper. Juice all, pour in a glass and add a

GR

GR

INCH

Peel your pineapple and and cut into chunks. Wash, juice all ingredients together, Serve immediately!

pinch of cayenne. Shake and serve!

G R EEN & AWA K E

A S PA R AG U S

C E L E RY

B R O C C O L I

C E L E RY

Carrot

7

MEDIUM

Celery Stalk

5

Lemon

1

SMALL

Broccoli Florets

2

Asparagus

3

STALKS

Lettuce Leaves

A HANDFUL

Celery Stalks

3

LARGE

Santa Maria Pears

2

Juice all ingredients together, Serve immediately!

LARGE

Core your pearls and cut into chunks. Place ll ingredents into your juice, process, pour in a glass jar. Serve immediately!

F E N N E L

A P P L E

M I X T U R E

Celery Stalk

5

1 /4

Zucchini

1

Fe n n e l B u l b

1

MEDIUM

Collard Greens

A HANDFUL

Beet Leaves

1

LARGE

Green Apple

2

Re d A p p l e

3

Pomelo

MEDIUM

Juice all ingredients together, Serve immediately!

232

D E T OX

LARGE

Juice all ingredients together, Serve immediately!

TA K E

E N Z Y M E S

W I T H

T H E

J U I C E

There are thounsands of toxins in the environment today. Juicing not only helps to body to dispose of these toxins but also provides it with necessary enxymes. But it is very important to choose only organic fruits and veggies to help in removal of toxins. Enzymes may be the key in preventing chronical diaeses and extending our lifespan. As we age, we produce fewer enzymes necessary for healthy digestion. It is impossible for our bodies to properly break down food without these enzymes. Fresh juice helps us to get enough enzymes that come from raw vegetables, greens and fruits. Just about anyone eats a cooked diet. Enzymes are destroyed when a foof is cooked, microwaved, pasteurized, processed, canned, packaged or genetically engineered. We need enyzmes for every chemical action. Our all cells, organs, bones because of enyzmes. Everything depends on enyzmes includingr immune and digestive system, bloodstream, kidneys, liver and much more. Vitamins, minearls or hormones can not do any work without enzymes. Even our ability to feel, think and breathe are dependening on enzymes. We need enzymes for proper digestion health, antiaging and cell repair. If you have weak nails, thin hair, dull skin, insomnia, mood swings, or fatigue it is likely you are not properly digesting your food. Raw food is not a new concept, scientists discovered the importance of enzymes contained in only raw foods. Bad dietary and lifestyle habits, including consumption of sugar, fats, white flour, cooked and processed food, too much So what is the soluiton? We should juice raw organic vegetables and fruits everyday. They will supply our body with needed enyzmes.

R A S P B E R RY

M I N T

Raspberries

2

CUP

Lemon

1

SMALL

Blackberries

1

CUP

Mint

20

GR

B L U E B E R RY

O R A N G E

Blueberries

2

CUP

Orange

2

LARGE

Lemon Juice

1

Basil

20

SMALL

GR

Wash all fruits and place in the juicer. Extract the

Wash all f ruits and place in the juicer. Extract the

juice, shake until well combined. Chill and serve!

juice, shake until well combined. Chill and serve!

2 33

G R EEN & AWA K E

stress and being exposed to environmental pollution might all contribute to enzyme deficiency.

234

G R EEN & AWA K E

H O W

T O

M A K E

JUICE PULP POWDER

Spread the juice pulp evenly over dehydrator sheets, set your dehydrator at 115º F and dehydrate until completely dried. It usually takes between 4 to 8 hours, depending on the moisture of your home, the moisture content of your juice pulp and your dehydrator. When it is dried, just throw the dry juice pulp in a high speed blender (just make sure they’re fully cool first) give it several quick pulses, keep stopping it to allow the pulp pieces to settle. Then move to blend, make sure if you get any bigger pieces that have not powdered well throw them back into the blender. Pour through a mesh strainer (this helps keep out the larger pieces) into a jar. If you want this stuff pretty powdery, then use a coffee grinder to create an ultra fine powder. Store in cool, dark and dry place.

U S E F R O Z E N F R U I T O R V E G E TA B L E P U L P T O A D D F L AV O R , T E X T U R E , A N D M O I S T U R E T O M U F F I N S , C A K E S . A D D T O J U I C E P U L P T O R AW B R E A D S , U S E V E G E TA B L E P U L P T O M A K E S U P E R H E A LT H Y R A W W R A P S , F L AT B R E A D S , C R A C K E R S .

23 5

U S E I N H O M E M A D E S AU C E S , D I P S , S P R E A D S , D R E S S I N G S . A D D TO YO U R FAVO R I T E V E G G I E B U R G E R S , P I Z Z A C R U S T. A D D T O A S O U P S O R S M O O T H I E S T O T H I C K E N A N D BOOST FIBER. MAKE JUICE PULP VEGGIE STOCK, USE IT AS A SPRINKLE ON TOP OF SA L A D S … O P T I O N S A R E I N F I N I T I V E . H AV E F U N I N T H E K I TC H E N !

ginger shot

G R EEN & AWA K E

I N G R E D I E N T S

Tu r m e r i c P o w d e r

1

TSP

C o c o n u t Wa t e r

2

CUPS

Lemon Juice

1

MEDIUM

Apple Cider Vinegar

1

TSP

Pineapple

1 /4

Fe n n e l

1

Fr e s h G i n g e r

2-3

STEP I

SMALL

INCH

Put pineapple, fennel and ginger through a juicer. Add lemon juice and apple cider vinegar. Strain liquid through a fine mesh sieve or cheese cloth into a jar.

S T E P II

Add coconut water, turmeric powder

SHAKE, POUR AND ENJOY!

A spicy sweet juice shot to support good digestion and settle

236

upset stomachs.

A P P E T I Z E RS P E R S O N

241 37

2

G R E E N & AWA K E

E Q U I P M E N T S

BLENDER A high - speed at least 1200W is essential in the raw kitchen. Household blenders are unable to achieve the desired smoothness when you want to blend hard nuts and seeds The motore will quickly burn out with this type of use.

JUICER Most home juicers are centrifungal type. The quality of the juice extracted from this thype of juicer is less than ideal because as the centrifugal mechanism spins at high speed, it shreds the produce, which therefore oxidixes more rapidly. They are also waste produce because unable to fully break down the cell wall and extract all the juices. The best type is one that masticates the produce at low speeds and therefore preserves the health-giving qualities of the juice. Masticating juicers produce very dry pulp, thus provide a greater return on your investment.

FOOD PROCESSOR A high - quality one enables you to process vegetables in a variety of forms, also allow the processing nuts and seeds to a variety consistencies. DEHYDRATOR It is important to choose a fan-operated which provides even drying temperatures throughout. It should also allow for temperature selection and control. Many home models lack qualty temperature controllers. Excalibur is best one with ease of use and cleaning. If you are using a Excalibur dehydrator, It is always best way to dehydrate is to begin drying at 145 F for a maximum of three hours for foods eith a higher water content. After this temperature is set in the normal range of 110- 115 F through the completion of drying process. When we do this method, we are inhibiting bacterias growth by reducing the time the food spends in the dehydrator..

SPIRAL SLICER It is essential for pasta-like noodles form a variety of vegetables such as beetroot, zucchini, carrot, squash, celery root and other root vegetables. You can choose flat ribbon and thin angel hair pasta form with this tool. MANDOLINE SLICER It is most versatile tool for sure to slice veggies thick or thin. You can easily slice julienne, grate or shred. COFFEE GRINDER It can be used to grind spices and seeds such as flax seeds, sesame, cardamom, coriander, anise, peppercorns..

238

A quality spice mill may be more effective for grinding hard spices to a fine powder.

NUT MILK BAG The nut milk bag keeps it conveniently bundled for easy removal. It is ideal for any number of straining, juicing or sprouting uses. If you're in a pinch for making nut milk or nut cheese, you can put your nuts in the bag and dehydrate them. It will soften the nuts without the time it takes to soak.

MASON JAR It is perfect for sprouting, carrying lunch with you, storing your sauces, smoothies, drinks, and more. A mason jar is everything. They’re sturdy, non-toxic, and versatile containers, making them perfect for the kitchen.

SPRING FORM PAN Spring-form pans make it easy to get delicate cakes and nut cheeses out of the pan without damaging them. A springform pan is a type of cake pan that’s made in two parts. It has a base and a removable ring that serves as the side of the pan. When you attach the ring to the base, you have a complete cake pan that functions like any other cake pan.

CHEF'S KNIFE A chef ’s knife is like a dance partner. A knife that feels comfortable and graceful in your hand might feel klutzy to someone else. When you start shopping for that perfect chef ’s knife—one that will make slicing, dicing, chopping, and mincing more pleasurable, precise, and effortless—it’s important to identify your personal preferences and to realize that there isn’t one knife that’s right for everyone. Finding your ideal knife might take a little time, but you’ll know it when you’ve found it. The handle: A good handle is one that feels comfortable and s­ ecure to you. You shouldn’t have to strain to hold onto it, and it shouldn’t feel slippery when wet. There should be enough clearance on its underside that you don’t bang your knuckles as you chop (the height of the blade affects this). Some knives’ handles have molds or indentations to facilitate grip. The bolster: Also called the collar, shoulder, or shank, the bolster is the thick portion of metal where the blade and handle meet. The bolster can add strength and stability to a knife as well as act as a fi ­ nger guard for your gripping hand. Some forged knives have only partial bolsters, which don’t extend all the way to the blade’s heel, and some knives, especially Japanese-style knives, have no bolster at all. An advantage to partial- or no-­bolster knives is that you can sharpen the full length of the blade, right through the heel. As you hold a knife, notice the slope from the bolster to the blade. It may be pronounced or gradual, but neither style should make you feel like you have to tighten your grip. The heel: Unless it’s a Japanese-style forged knife, the heel is the broadest and thickest part of the edge with the greatest heft. It’s meant for tasks that require force, such as chopping through poultry tendons or the hard rind of winter squash. Watch out for knives that “thunk” at the heel when rocked. The heel shouldn’t abruptly stop the rocking motion. Nor should it be so curved that the blade wants to kick backward. The spine: This is the top portion of the blade, and it typically has squared edges. Note whether the edges feel polished or sharp and rough, which can potentially irritate your gripping hand. The spine should also taper at the tip; a thick tip will be hard to work with. The edge: A good chef ’s knife should be sharp right out of the box. To evaluate sharpness, try slicing through a sheet of paper. A really sharp knife will make a clean, swift cut. Also, note the line of the blade. A gentle curve from the tip to the heel can help the

239

knife smoothly rock back and forth during chopping and mincing.

G R E E N & AWA K E

g l o s sa ry K N O W

Y O U R

I N G R E D I E N T S

NUTS & SEEDS They are recommended that organic nuts and seeds be purchased direct by mail order from suppliers. They can be obtained from health food stores or commercial markets are susceptible to rancidity. Nuts and seeds should be keep in the dry and cool place, preferably in the ref rigerator to prevent the oils f rom going rancid. HIGH ALKALINE GREENS They usually are dark green leaves like kale, spinach, collard greens, dandelion, arugula, parsley, basil, green cabbage. HEMP HEARTS Hemp seeds contains the rare fatty acid gamma-linolenic acid and a source of compete protein, containing all the essential amino acids. They are great with sprinkled on salads, raw cakes, crackers, burgers, granola, especially give nutty taste to sauces. They are wonderful substitue for any nuts and seeds in most recipes. OLIVES They should be water-cured only. They have high proportions of essential amino acids, vitamins E and A, beta-carotene, calcium and magnesium. MISO Only unpasteurized miso is accepted as a living food, containing natural digestive enzymes, lactobacillus, and other microorganisms that aid digestion and have been shown to ward off and destroy harmful microorganisms. COCONUT OIL It has a high lauric fatty acid and caprylic acid content from which it derives its anti-parasitical, anti-viral and anti-fungal properties. Coconut oil can be added to nut milks, dressings, soups and raw cakes. In desserts when they are chilled , act as a thickener. DATES They are very verstaile, sweet and gooey. Medjool dates are largest and have unique caramel-like flavor, you can add them to your smoothies, juices and raw cake crusts. MACA It comes f rom a root that grows in the mountains of Peru, it has hormone-balancing properties and plenty of B vitamins and calcium. PSYLLIUM HUSK

24 0

It is a natural dietary fiber supplement available in powder form. It also can be used as thicken agent by mixing with water.

LUCUMA Lucuma contains some vitamins, carotene antioxidants and a few minerals. A South American fruit that looks like an avocado on the outside with a rich orange interior, lucuma tastes like a cross between a mango and a sweet potato. It is mostly used in ice creams in South America. It is also makes a good smoothie addition, chocolate and nut creams, lending a sweet slightly f ruity, creamy flavor, with noles of vanilla and caramel. It is sold in North America in a powdered form. GOLDEN FLAX SEEDS Golden flax seeds has greater nutritional value than the more common brown flax seed. It contains fiber and omeaga-3 fatty acids, helping to clean your intestinal tract and promote regularity.. Omega-3 acids are essential for balanced brain chemistry. The seeds can be ground with coffee grinder and used in recipes as egg replacer. When they are soaked, the soaking water becomes thick and jelly-like.

SPIRULINA Spirulina is a vivid blue-green algae that commonly grows in freshwater lakes and ponds. It is considered a complete protein, as it contains an ideal balance of all essential amino acids, and spirulina powder is immensely more digestible than other rich protein sources like meat, grains and even soy. The two most common forms of commercially available spirulina are powder and tablets. It's also an ingredient in some protein and energy-boosting powder mixes. You can stir a small spoonful of spirulina powder into a glass of water or juice and drink it straight, or you can add some to a smoothie. You might also find spirulina in some dessert offerings at health food restaurants—it's sometimes added to raw chocolate brownies or truffle-style energy balls often made with puréed dates, nuts, coconut, and other natural ingredients. Store open bottles or bags of spirulina powder and tablets in the refrigerator. Spirulina doesn't have any oils that could potentially go rancid over time, but the amount of oxygen-sensitive nutrients will diminish the longer it sits after opening. COCONUT WATER Coconut water is packed with essential nutrients like potassium, manganese, Vitamin C, calcium and dietary fibers that make it a very healthy and ref reshing drink. Just like coconut oil, coconut water is a very versatile ingredient you can use for a wide array of dishes. You can use it in marinade sauces, acai bowls, smoothies, juices and salad dressings.

R E A D I N G

R E C O M M A N D A T I O N S

The Detox Miracle Sourcebook by Dr. Robert Morse, N.D, 2004 Medical Medium: Secrets Behind Chronic and Mystery Ilness and How to Finally Heal by Anthony Williams, 2015 Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini by Gabriel Cousens, 2004 Lifefood Recipe Book: Living on Life by Annie Padden Jubb, David Jubb, 2003 Conscious Eating by Gabriel Cousnes, 2000 Return to the Brain of Eden: Restoring the Connection between Neurochemistry and Consciousness 3rd Edition by Tony Wright, Graham Gynn and Dennis J. Mckenna Ph.d, 2014 The Microgreens Cookbook: A Good Water Farms Odyssey by Brendan Davison, Morgan Yeager, Michael Halsband,

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Amanda Cohen, 2017

242

G R EEN & AWA K E

INDEX STIMULATE RIGHT BRAIN THROUGH LIVING FOOD ................ 06

GREEK RICE SOUP .............................................................................................82

WHY 42 C & SOAKING ........................................................................................ 07

COCONUT CELERY SOUP ............................................................................. 84

RIGHT BRAIN ACTIVATION ............................................................................. 08

DOUBLE TOMATO SOUP W/ SPROUTED LENTILS ................... 86

GREEN & AWAKE GOURMET RAW COOKBOOK ......................... 09

GOLDEN PEPPER SOUP ................................................................................ 88

LASAGNA QUEEN ................................................................................................. 10

MICROGREENS - SPROUTING SEEDS ................................................. 90

ICAROS' PLATE ......................................................................................................... 12

WHICH SEEDS WORK BEST ........................................................................ 92

UNICORN BUCKWHEAT PIZZA .................................................................. 14

WHERE DO I BEGIN - METHOD - WHEN DO I HARVEST .... 94

A GARDEN IN THE PLATE: ZOODLE, SPINACH, OLIVE &

WHY NOT JUST EAT BROCCOLI ............................................................... 96

TOMATO ........................................................................................................................ 16

SPROUTING GRAINS - SOAKING VS SPROUTING ...................... 98

EPIC HEMP BURGER .......................................................................................... 18

SOAKING & SPROUTING TIMES ................................................................ 100

CASHEW BURGER DRESSING .................................................................... 20

HOW TO SPROUT MUNG BEANS ............................................................ 101

JUST MARRIED KELP NOODLE ................................................................. 24

DAIKON'S DANCE SALAD .............................................................................. 102

SPRING BREAK PIZZA ....................................................................................... 26

CAPSICUM SALAD DRESSING ................................................................... 104

USE OF COCONUT AMINOS ......................................................................... 28

SYNCRONIZED SALAD W/ TURMERIC DRESSING .................... 106

CLARITY OF BOLOGNESE .............................................................................. 30

CANTALOUPE CUCUMBER SALAD ....................................................... 108

CARROT KELP NOODLE .................................................................................. 32

WILTED SPINACH W/ MARINATED MUSHROOMS .................. 110

EDIBLE FLOWERS ................................................................................................ 34

WAKAME FLAT BREAD W/ RAINBOW SALAD .............................. 112

GOLD AGE OF RACHOS ................................................................................... 36

COLESLAW ................................................................................................................ 114

HARPA CANAPES .................................................................................................. 38

BUCKWHEAT KALE SALAD W/ WALNUT DRESSING .............. 116

THE GATE CRACKERS ........................................................................................ 40

STRAWBERRY PURSLANE SALAD WITH LEMON BASIL

RISING CARROT CRACKERS ........................................................................ 42

VINAIGRETTE ........................................................................................................... 118

MUTUAL SAVORY GRANOLA ....................................................................... 44

RABOULI SALAD ................................................................................................... 120

FROM CHAOS TO COSMOS TOAST ....................................................... 46

CREAMY CUCUMBER SALAD .................................................................... 122

SUSTAINABLE CELERY CRACKERS ........................................................ 48

RAWMA DA VINCI: STUFFED GRAPE LEAVES .............................. 124

BUCKWHEAT RAWNOLA ............................................................................... 50

ZUCCHINI SAMOSAS ......................................................................................... 126

COCONUT LEMON RAWNOLA ................................................................... 52

DAIKON AVOCADO ROLLS ........................................................................... 127

WAKE YOUR SEEDS UP..................................................................................... 54

HARISSA CARROT RAINBOW WRAPS ................................................ 128

WASABI CASHEW CHEESE .......................................................................... 56

SOUR CASHEW YOGURT ............................................................................... 130

AGED TOMATO CHEESE .................................................................................. 58

ROSEBERRY YOGURT SOUP ...................................................................... 132

COSMIC NUT CHEESE PLATE ...................................................................... 60

HOME-DRIED TOMATOES ............................................................................ 134

SUSTAINABLE NUT CHEESE PLATE ....................................................... 62

CAULIFLOWER PECAN PATE WITH CURRY ................................... 136

AQUAVIT INFUSED CULTURED CASHEW SPREAD ................... 64

ITALIAN PATE ........................................................................................................... 136

DEHYRATED CASHEW CHEESE ................................................................ 66

CAULIFLOWER OLIVE TAPENADE ......................................................... 137

EASY FRESH CASHEW CHEESE ........ ....................................................... 67

SPIRULINA PATE ................................................................................................... 137

RAWMESAN ............................................................................................................... 68

AVOCAO RANCH DRESSING ....................................................................... 138

FERMENTED CASHEW CHEESE W/ MULLED LAVA SPICE.. 70

JACK SPINACH DIP ............................................................................................. 139

AGED BASIL NUT CHEESE ............................................................................. 72

SUNFLOWER SEED PATE .............................................................................. 140

HEREAFTER CARROT SOUP ......................................................................... 74

TZATZIKI SAUCE .................................................................................................... 142

IF A LOTUS COULD SPEAK SOUP ............................................................ 76

CREAMY BASIL DIP W/ VEGETABLES .................................................. 144

BACHELOR CAULIFLOWER SOUP .......................................................... 78

GREEN OLIVE SALSA ......................................................................................... 146

CUCUMBER AVOCADO GAZPACHO ..................................................... 80

ALMOND CHUTNEY ........................................................................................... 146

GOLDEN MILK .......................................................................................................... 224

LEMON GARLIC AIOLI ...................................................................................... 147

GREEN MILK ..............................................................................................................226

COCONUT YOGURT ............................................................................................ 148

STRAWBERRY ROSE MILK ............................................................................. 228

APPLE CARAMEL DIP ....................................................................................... 150

WHITE SESAME MILK ..........................................................................................229

HOW TO MAKE BUCKINIS ............................................................................ 152

BEET CELERY JUICE .......................................................................................... 230

COCONUT CASHEW COOKIES ................................................................. 154

PURPLE CABBAGE MAJORAM JUICE.................................................. 230

CINNAMON BALLS .............................................................................................. 156

BEET CILANTRO JUICE ..................................................................................... 230

MINT CHOCOLATE PARFAITS ................................................................... 158

SPINACH CARROT JUICE ................................................................................ 230

LEMON COCONUT CHEESECAKE ......................................................... 160

CAYENNE CELERY JUICE .................................................................................232

DEEP CITRUS MOUSE CAKE ....................................................................... 162

ASPARAGUS CELERY JUICE .......................................................................... 232

HOW TO MAKE RAW CHOCOLATE .........................................................164

FENNEL APPLE JUICE ....................................................................................... 232

CHOCOLATE DIPPED COOKIES ................................................................166

KALE PINEAPPLE JUICE ................................................................................. 232

RAWEOS .......................................................................................................................168

BROCCOLI CELERY JUICE ............................................................................. 232

CHOCOLATE FUDGE ........................................................................................ 170

DETOX MIXTURE ..................................................................................................... 232

CHERRY THUMBPRINT COOKIES .......................................................... 172

TAKE ENYZMES WITH THE JUICE ............................................................ 233

4 LAYER CAKE ......................................................................................................... 174

RASPBERRY MINT SHAKE .............................................................................. 233

BROWNIE ................................................................................................................... 178

BLUEBERRY ORANGE SHAKE .................................................................. 233

SWEDISH CHOCOLATE BALLS .................................................................. 180

HOW TO MAKE JUICE PULP POWDER .............................................. 235

JUICY CHIA PUDDING ..................................................................................... 182

GINGER SHOT .......................................................................................................... 236

COCONUT CHIA PUDDING ........................................................................... 183

EQUIPMENT ............................................................................................................... 238

RASPBERRY BEET PUDDING ...................................................................... 184

GLOSSARY - KNOW YOUR INGREDIENTS ......................................... 240

COCONUT LEMON MACAROONS ............................................................ 185

READING RECOMMENDATIONS ............................................................... 241

G R EEN & AWA K E

ARTICHOKE PATE ............................................................................................... 147

KEY LIME PIE BALLS ........................................................................................... 186 CAROB TAHINI BALLS ........................................................................................ 188 CAROB FIG BLISS BALLS ................................................................................. 190 CANDIDED PUMPKIN SEEDS ...................................................................... 192 ALMOND PULP BALLS ...................................................................................... 194 BOUNTY BAR ............................................................................................................ 196 AVOCADO LIME TART ........................................................................................ 198 CARAMEL CHIPS .................................................................................................... 200 HIDDEN LAYER CAKE .........................................................................................204 PLAY DEAD MATCHA CAKE .......................................................................... 206 PUMPKIN SPICE CAKE ..................................................................................... 208 STRAWBERRY MINT CHEESECAKE ....................................................... 210 TIGERNUT CHEESECAKE ............................................................................... 212 BLUEBERRY CHOCOLATE CAKE ............................................................. 214 BEST TIRAMISU CAKE ...................................................................................... 216 MATCHA ICECREAM ........................................................................................... 218 RASPBERRY ICECREAM .................................................................................. 219 AVOCADO MOUSSE ........................................................................................... 220

243

CAROB CHAI LATTE ..............................................................................................222

NOTES

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F O R

B U Y I N G

T H I S

T H A N KS

GGRREEN EEN&&AWA AWAKKEE

B O O K

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