Epic Vegan Food

EPIC VEGAN
FOOD By Ellen and Andrew Fisher {Photo by @cadencia} 
 It’s me! Ellen Fisher 
 Thank you SO much for your purchase! The recipes in this e-book are my family’s favor- ites from all our years being vegan! I put my heart and soul into this ebook and I hope you love the recipes as much as we do. As always, a big THANK YOU for your love and support. You all mean the world to me and I am so grateful for this outlet to share my pas- sions and loves in life. -Love ELLEN FISHER 1 Vegan for Everything 2 I am vegan so that my children and their future children get to experience clear ocean water filled with beautiful fish. check out the documentary “Cowspiracy” on Netflix! No doubt about it. Now more than ever each dollar you spend casts a vote for the type of world you want to live in. When we teach children to love some animals (like cats and dogs). The future of our planet is at stake and our choices matter. but to hurt and eat others (like pigs. Informing myself of important issues fueled my fire and gave me extra drive and passion. This is the first form of discrimination children are taught. green trees to climb on and animal friends to em- brace. I cannot express how much gratitude I have for documentaries like “Earthlings”. care and a life filled with love. when I first became plant based 10 years ago.” Native American Proverb I am vegan not only for my own health. ten- derness. books and other recourses. we are teaching them discrimination. I found it especially helpful to continually inspire myself through documentaries.” The YouTube videos “101 Reasons to go Vegan” and “The Best Speech You’ll Ever Hear” by Gary Yourofsky (both found on YouTube) also greatly impacted my life. These videos literally transformed my worldview. This passion made it easier than ever to transition to a healthy diet which benefitted more than just myself. “We do not inherit the earth from our ances- tors. We borrow it from our children. children are taught that some animals deserve love. forests and air. If you are inspired to learn how your dietary choices directly impact our oceans. fish and cows). Your choices make a direct impact on the planet. NOT FOR US. My eyes were opened and my heart awakened to the reality that animals are on this planet WITH US. animals AND people. “Forks over Knives” and “Cowspiracy. 3 . but also for the benefit of the planet and the ani- mals. Long before all other forms of “isms” like sexism. chickens. and that others do not. racism and heterosexism. in my eyes. you gain abundance. 4 .The number one positive impact for living a vegan lifestyle. you give up nothing. we are automatically teaching them not to discriminate against anyone. Instead you gain health. I’m proud of you and your journey! These days. and your body no longer becomes a tomb for other creatures! That’s amazing! Your ac- tions begin to align with the ethics you already possess within your heart. you will begin to see how your choices can create a more peaceful and nature-abundant planet. when we preserve their love and respect for all sentient be- ings’ right to live and be loved. As our children grow. And with a willing and open heart. We raise children in LOVE and truly promote world peace! When you go vegan. Whether you are already living a vegan lifestyle or are simply dabbling in eating more ve- gan meals each week. practically any food you desire can be veganized. is the compassion effect. There is no such thing as humane slaughter.com
 This film will soften your heart and help open your eyes to the cruelty involved in the ani- mal foods industry. 
 (Also on Netflix. I suddenly found myself an ethical vegan.com
 This documentary will blow your mind on the healing power of whole plant foods! Amazing plant based doctors talk about how to help pre- vent and reverse degenerative diseases. You will NOT regret it! www. not just eating plant based for my health. 5 . Now more than ever what we need are people brave enough to protect animals from harm. 
 The Best Speech you’ll ever Hear This speech literally changed my life in one hour. Animals deserve our pro- tection not our violence.) Earthlings. You will be SO inspired! (lt is also found on Netflix!) 
 Forksoverknives.I encourage you to educate and inspire yourself by watching these documentaries.com Cowspiracy is about the environmental im- pact on eating animal foods.cowspiracy. After listening to this speech. Aim for at least 2. you are able to answer them in confi- dence. Eat until you are satis- fied! 6 . but are not limited to. Barnard. This resource is a wealth of information. and this can take some getting used to. when someone asks you. are lower in calories than animal-based foods and are higher in water and fiber content. Colin Campbell. and eat more if you desire it.000 calories a day for women (at least 2.Educate yourself Like I mentioned already. Neal Barnard’s Program for Reversing Diabetes” by Neal D. so tracking your calories on cronometer.Eat enough calories This is so so important! If you aren’t eating enough calories to sustain yourself. the more nutrients you get into your body. Watch the documentaries I mentioned above. Michael Gregor. “The China Study” and “Whole” by Nutritional Biochemist T. you aren’t going to be feeling your best. This way. you’re going to start craving those “old habits die hard” foods. MD and “Dr. where will you get your protein?” you will have a simple and polite answer for them instead of having your confi- dence shaken if you do not know how to answer. and your body is going to be missing something! The more calories you eat from whole plant foods. “How not to Die” by Dr. Reputable books and resources on the health aspect of a plant based diet include. “Well wait a minute. And the more satisfied you’ll be! Plant foods. Beginner Vegan Tips 1. 2.org in the “All about Veganism” section to help answer any questions that may come your way. Eat more if you are breastfeeding or active. MD.com in the beginning can be really helpful.500 calories a day for men). Your plates need to be larger. educating and empowering yourself will help you tremen- dously in inspiring you in this new lifestyle change! Because veganism is a lifestyle. And educating yourself will especially help you in the beginning so that when others have questions for you about your new diet. in general. This means you need to (get to) eat more bites of food to be satisfied. not just a diet. “Proteinaholic” by Garth Davis. Also check out Gary yourofsky’s website adaptt. If you don’t care for beans you don’t have to eat beans. sweet potatoes. beans. stock up weekly on the good stuff! Specifically the essentials that are high calorie. If you love bananas. By stocking up on these foods it will be easier for you to eat enough calories because you will have healthy options all around your house in abundance! How easy it will be to reach for healthy and compassionate food choices! Pick the foods that you like best.Stock up on the GOOD STUFF To make it easier to eat enough calories. quinoa. sprouted seeds. that’s totally ok! You can easily gravitate towards the foods that are available in colder climates like potatoes. etc. beans. coconut meat if you can get your hands on it. Also include some whole plant fats like avocados. 7 . and small amounts of nuts. go for the oats! Oh and if you live in a colder climate and struggle to get qual- ity tropical fruits like mango and papaya. pears and fresh orange juice. yams. stock up on loads of bananas. rice. Epic Raw Food. simply go at a pace that is comfortable and easy for you. filled with ten pages of health tips and 50 raw food recipes. If you are inspired to eat more raw based. man- gos. high carb. whole plant foods like bananas. squashes. dates. Check out my first ebook.3. If oats keep you full and satisfied in a busy day. lentils. potatoes. oats. There are so many ways to eat vegan. Clean out the junk\ Animal foods do not need to be in your home anymore. 4. I can honestly say that animal foods.com. But in the beginning it can be really helpful to separate your foods from the other people in the house who are not eating vegan. The longer that you are vegan and the more you edu- cate and inspire yourself. you can look to your area and see only vegan foods. I suggest you put your food in a separate section of the fridge and cabinet so that every time you go to the kitchen for a meal. Having a cabinet full of your own favorite vegan foods will keep you excited about what you are eating and help avoid temptation by the other foods as much as possible. the less those foods will actually look like foods to you. 5. Find what works for you and what type of vegan diet is sustainable for you and makes you feel your best. and you will be the only one making the transition. can be great resources! 8 . Every single food you grew up on can be veganized. After a while. Get them out of your house as soon as possible. to me. My favorite recipe sources for classic vegan food is ohsheglows. definitely those websites.com. If you live with someone who is not vegan. They are simply not food for me.com. and so satisfying. And veganism does not have to be complicated. minimalistbaker. so simple. hotforfood. the less appealing those foods will become. But for those times when you are having a hanker- ing for those comfort foods you grew up on.com. top it with some guacamole and arugula and call it a meal! So good. You can make meals so simply and you do not have to make fancy vegan pizzas every night! You can seriously just pop some sweet potatoes in the oven. This way you know your options and you will not be tempted by the foods you grew up on. and the more animal foods will simply not look like food anymore. and this ebook. if you are eating enough calories to sustain your- self.VEGANIZE your favorite meals! Find recipes to duplicate your favorite foods you grew up on. are the equivalent of cardboard and nails. you are not going to be tempted to eat animal foods because the more you educate and inspire yourself. and you’re getting enough carbs AND enough greens in your diet (calories + nutrients/minerals = satisfaction). and forksoverknives. 6. It’s a learning journey and we are here to support you! Love yourself. So keep shining your light! Produce shopping with my sister when visiting California.Surround yourself with like-minded people Spend time with supportive people! People who don’t support you in your efforts to have a more compassionate and healthy lifestyle. love the animals. Worrying and stress is very unproductive and it’s not healthful for your body ei- ther. are not friends worth having. It is impor- tant to realize that others’ negativity towards you is really just the projection of their own insecurities. The website meetup. simply be the best example you can be for them. YOU GOT THIS! 9 .com/topics/vegan has different vegan meet ups all around the world! If you have family members who are negative towards you. Enjoying persim- mon and orange season! 7. Connect with like-minded friends through social media or vegan meet up websites. and you never get anywhere. and care for the planet.Don’t fret about mistakes along the way Worrying is like sitting in a rocking chair. This is where informing and educating yourself really comes into play. just pick yourself back up and keep on goin’! I Hope you find these tips helpful. If you make a mistake along the way. That way their negativity wont get you down in your new lifestyle change. You go back and you go forth. and if you are searching for in- formation and tips on how to feel better. And you are WORTHY of feeling healthy and amazing. you’ll find 50 raw food recipes plus all sorts of tips for feeling great while getting more fresh raw foods into your life. you are much more likely to STAY on a plant based diet if the emphasis of your diet is on healthful plant foods that are minimally processed and rich in fresh organic fruits and vegetables. Tell yourself this daily because it’s the truth. because you are more likely to feel good and thrive! If you are looking to clean up your diet and lifestyle a bit. and that is JUST FINE! Many people feel their best eating more filling cooked foods like oats and potatoes. Others don’t have the time to cook whole foods from scratch as often as they would like. Where Your focus goes your energy flows. Not everyone has the accessibility nor the desire to live on raw foods. You are BEAUTIFUL. You are valu- able. because you can only absorb the nutrients that you can digest. The 10 . I do LOVE a warm meal of baked sweet potatoes! This e-book includes cooked meals. You are LOVED. Find what works best for you! And the truth is. That being said. inside and out! You DE- SERVE love and abundance in your life. Eating a diet with lots of raw foods has helped heal my ailments and continues to bring me so much vitality I had never experienced growing up. Epic Raw Food. here are some tips that might be helpful for you like they were for me! 
 
 First of all. the animals could care less whether you are eating a raw salad or a vegan burger with french fries. And poor digestion equals poor as- similation of nutrients. There are so many different ways to eat a plant based diet. Hav- ing lots of stress in your life promotes poor digestion. Your emotions and self-loving thoughts are just as important as the food you put into your body. let’s make sure this is clear.Health Tips and encouragement In my first eBook. They just care that their bodies and secretions are left off the table. However. Stress does nothing good for our health-neither mentally nor physically. And deep. Andrew loves running. Moving your body. well. I also drink water about half an hour before meals. I find that so inspiring. You know how the saying goes. Regular exercise helps you sleep better and deeper at night and can even help you fall asleep quicker. Drink lots of water. I cannot say enough just how much exercising has positively impacted my health. Which is why the digestion of our food is compromised when we are highly stressed or emotional.two most energy-draining things our body does is digesting food and digesting our EMOTIONS. Lately I like to do high intensity body weight exercises just 25 minutes a day as many days a week as my littles allow. My life is filled with more love by consciously surrounding myself with uplift- ing and positive people. consider making changes if you can. restful sleep. Andrew is SO good at letting things go. If your life situation is causing major stress and emotional tolls. Add lemon or cucumber to your water to breath life into it. My sister loves to do yoga. Being with him has helped me stay grounded and become a better version of myself. Exercise! Wow. you are a product of the 6 people you spend the most time with. winning. win. like a broken relationship or a job that makes you unhappy. That’s how it was for me and something I have to be conscious of every day. Surround yourself with loved ones who bring balance and peace into your life. and not sweating the small stuff. moving on. Your body has a really hard time trying to do both at the same time. I always start with a couple large glasses of water first thing in the morning. powerful! I have always admired my husband in this aspect. Often my husband and I rotate off in the morning to watch the kids while the other works out. The sun on your skin. Exercising pro- motes better digestion as well! Win. Do whatever you love and makes you sweat! 11 . The power of the mind is. Find whatever type of exercise which you will look forward to each week. And stress is not just related to outside causes. What else will positively impact your health besides the food you eat? Hydrating. Moving your body rigorously and setting intentions to work your body and push its limits each week helps stimulate your metabolism. Sometimes it is caused from within. 12 . If you have kids and struggle to find the time to exercise. Do you see the difference? Avoid isolated foods and processed foods. quinoa. and avocado. I try to stay consistent with a 10pm bed time by setting aside an hour or so after the kids go to sleep. Alright. This is the hardest one for me. topped with a home- made tomato sauce. but the sun is LIFE! Sunshine is the happy vitamin. Sometimes I stay up too late. close all electronic devices and sit down on the couch to read a book. THE FOOD! Here are some tips to help you get the most out of the recipes in this book. while Sandy crawls all over us. And add a vegan Vitamin D3 supplement if necessary. This helps me wind down and let go of my thoughts. Focus on eating an abundance of WHOLE PLANT FOODS-foods found and eaten in their natural whole state like fruits. vegetables. worries or excitement of the day and helps me fall asleep right away when I lay my head on my pillow around 10pm. let’s talk about what we all are here for. but to 13 . My digestion is best. my skin is clearer and my energy levels are up. which has one ingredient. sweet potatoes. If you live in a colder climate. try incorporating the kids into your workout routine and make it fun for them. or spend time with Andrew. Elvis. a box of crackers or a loaf of bread that has a mile long ingredient list filled with gluten and refined foods such as oil. and “natural” flavors are not health promoting foods. Go to bed early. read a book. especially as a mom. There is a stigma these days to fear the sun. beans. do your best during winter months to at least get outdoors and take in the fresh air. but ade- quate sun exposure in healthful amounts promotes happiness and vitality. Getting burned is obviously not healthful. Because after the kids go to bed that’s my time to work on projects I’m passionate about. In contrast. Then at 9:30 I stop all work. ready to conquer the day with my little ones. Elvis loves to do yoga and it’s a nice bonding time for us! Get outside in the sunshine. to answer emails or edit a YouTube video. corn syrup. This is why it is crucial to not only start adding more fruits and vegetables to your diet. wheat flour. Another example is brown rice pasta. The baby gets a little ride while I work in a sweat! Other times I do a yoga video with my eldest son. even if that include mittens and snow boots. But I’m always happiest AND HEALTHIEST in the morning when I go to bed early. Sometimes I hold my toddler while doing squats. The body heals itself when you let it. Just keep an eye on them and add a teaspoon of wa- ter if the the veggies begin to stick to the pan. In- stead of eating oil where 100% of its calories come from fat. we prefer to eat the whole food that has all its fiber. Most whole plant foods are predominantly high in carbohydrates and low in fat. lower protein. processed sugars. and macro nutrients intact. eggs. Voila! that’s it. you won’t notice the difference in taste either.) 2. milk. “Let’s Talk Oil” I talk more in depth about why oil should not be considered a health food.also take steps to cut out unhealthful foods that hinder the body from healing. Oil is isolated fat. is not healthy in excessive amounts. by focusing on whole plant foods as your main fuel. and protein powders (isolated foods) 3. Once the veggies begin to cook down you do not need to stir very often. Making steps to change the types of foods you are eating. we sauté our vegetables with a couple splashes of water! Simply add a little water to a sauce pan and stir frequently for the first couple of minutes. butter. water. Minimize salt Most people agree that processed sugar is not health-promoting. generally the foods with an ingredient list 4. Fat is an essential nutrient and is good for us. with the exception of nuts. And instead of sautéing our foods with oil. Here is a broad list of foods I recommend cutting out of one’s diet: 1. but in much lower quantities than the animal foods and processed foods found in 14 . and protein powder is isolated protein. So instead of eating coconut oil. We do not need near as much fat in our diets as what is typically assumed and consumed. lower fat diet. The human body is designed to thrive on a high carbohydrate. All oils. It’s super easy to swap out oil in your meals and before you know it. whey protein. like avocado and coco- nut. Fat. and a few fatty fruits. etc. yogurt. All animal foods and their by-products (meat. But many don’t think of oil and protein powders in that same regard. cream. cheese. regardless of whether it is plant fat or animal fat. just as processed sugar is isolated carbohydrates. seeds. But they are only beneficial to the human body when it comes from WHOLE plant foods. packaged foods. All fruits and vegetables con- tain fat. Processed. we eat the whole coconut flesh. So get those carbs in! Fuel your body with foods high in carbohydrates and keep your diet lower in fat. can have a tremendous impact on your health. In my Blog post. for optimal health and fitness. To learn more about the importance of a whole foods vegan diet for prevention of degenerative diseases. Eating a diet where about 10-20% of your total calories comes from fat is widely recommended by reputable health experts and nutritionists. is powerful for a healthful and healing vegan diet. Load up on the GREENS! Definitely don’t neglect your green vegetables. 15 . Barnard. and micronutrients essential for thriving health and wellness. vitamins. specifically the leafy greens and sprouts. Eating enough mineral and vitamin dense plant foods- specifically leafy greens. Campbell. when I in- clude loads of greens as a regular part of my diet. Klaper. Harris. But ultimately. and Esselstyn. Fuhrman. to name a few. I highly recommend the books The China Study and Whole which are both written by nutritional biochemist T. Leafy green vegetables and sprouts are high in enzymes. tune into your body to find the specific amount of plant fat that makes you feel your best. McDougall. I have stronger nails and teeth. Colin Campbell. Heidrich.the standard American diet. Among these distinguished professionals and doctors who are consistently reversing degenerative disease in their patients are Pritikin. Greger. healing alkaloids. minerals. and healthier hair. and the type of world in which we want our chil- dren’s children to grow up! Vote for toxic-free food by purchasing organic whenever pos- sible. and not putting all the nutrients back into the soil. will do the job so you can at least get a bit more organic produce affordably. I add about 2 heaping tbsp of barley grass juice powder and 2 tsp of Hawaiian spirulina to my smoothie almost every day. It’s a win win! I also find it tremendously beneficial to include copious amounts of green superfood powders in my smoothies for added nutrition. is to serve your cooked meals with a side of baby spinach or lettuce leaves to use as lettuce cups! Even with veggie soup I like to scoop some of my dish into the lettuce leaves to eat as lettuce wraps. We should be living a low stress lifestyle and an active one at that! But this is just not the case for the mass majority of humans across the world today. and picking our fruit ripe off the tree. Eating raw tender greens with cooked meals aids in digestion because of all those great enzymes in the let- tuce! Plus you get the added bonus of more nutrients to your meal. This happens due to over farming. specifically from barley grass juice pow- der and Hawaiian spirulina. With that being said. if space is an issue. Or- ganically grown produce contains more nutrients than their conventional counterparts and is better for the environment over all! If you live in a location where organic produce is hard find. buy organic as much as you can! We vote with our dollars EVERY DAY for the type of world in which we want to live. get our hands in the dirt to grow our own nutrient dense plant food whenever feasible. mono crop growing. Ideally we should all be thriving in our optimum environment of the tropics with access to an abundance of organic fruits and vegetables grown in richly composted soils. Even a large pot outside your front door. We sim- ply do the best we can. not giving the soil a long enough break in be- tween harvest. or is simply quite expensive. other than just eating big sal- ads and putting greens in your smoothies. 16 . So yeah. just do the best that you can and consider start- ing your own garden to grow organic herbs and kale when the season is right. Pesticides and herbicides create a toxic overload not only in the planet but also in our bodies. Which is one reason why added nutrition from green food powders can be benefi- cial! The agricultural industry has majorly depleted the soils in which most food is grown today. going deep into our tissues which causes a lot of health issues as we age. and purchase organic as often as possible. there is no need to worry about what is out of our control.Here’s a Tip: An easy way to get more greens into your diet. My last tip is to eat fruit as your first meal of the day. You may feel better eating a little more plant fat than I do. When you eat a cooked meal. My guidance is never intended as a substitute for any treatment that may have been prescribed by your doctor. Avoid eating a fruit meal after you have had cooked food within the day to ensure good digestion. or maybe slightly less! You may love warming cooked meals throughout your day. All of my tips simply come from information I have learned through studies. tak- ing a breather. Ultimately there are many ways to enjoy and thrive on a vegan lifestyle. Be- cause truly. plant based doctors and personal experience. Ripe fruit moves quickly and smoothly through the body when eaten on an empty stomach. Adding some berries to oatmeal or granola should digest fine together. I am not a doctor and I do not give medical advice or engage in the practice of medi- cine. Above all. while others feel best keeping it all raw or raw until dinner time. Many times people associ- ate fruit with gas or constipation simply because they are eating fruit unripe or at the wrong time and in terrible combinations. I love you all and pray for your ultimate health and happiness! 17 . that can cause some digestive upset. But when a large fruit juice or banana smoothie is consumed with or after a heavier meal. relaxing. Simply be conscious of this and you’ll soon notice what works for your body and what doesn’t. Find what plant foods work for you and helps YOU feel YOUR BEST. en- joy it at least one and a half hours after fruit meals for optimal digestion. Love yourself and en- joy the progress and stage of your journey to- wards health. like pasta. and giving yourself time to heal mentally can do wonders. Don’t feel like you have to prepare the exact recipe! Get creative in the kitchen and ex- periment with whatever veggies you have on hand! Most of these recipes are not an exact science. Just keep an eye on them and add a teaspoon of water at a time if the the veggies begin to stick to the pan. is the Vitamix Blender. I mentioned this in the last section but thought it would be good to explain again on this page. 2. Click HERE to get free shipping on this epic high-speed blender. We don’t use any oil in the kitchen and choose to sauté our vegetables in water. If any seeds get blended in the sauce. be sure to discard the pits. but all varieties of rice cook a little differently so do a general google search if you aren’t sure how to prepare the rice you are using. Whenever a recipe calls for “the juice of” lemon or orange. A NOTE about the recipes 1. I describe general instructions on how to cook rice when rice is included in the recipe. in my opinion. it is the BEST KITCHEN APPLIANCE I’ve ever purchased and I’ve never met anyone who owns a Vitamix and disagrees with me. It’s ac- tually very simple and takes very little effort to switch over to this style of cooking. 4. I’d love to see your creations so please tag me in your photos on Instagram @ellenfisher with the hashtag #epicveganfood so I am sure to see it! 18 . the sauce will become bitter. 3. Simply add a little water to a sauce pan with the vegetables and stir frequently for the first couple of minutes. In a lot of the recipes I say “blend ingredients in a high speed blender. 6. When using dates in a recipe. but the best of the best. but if you only have access to a smaller variety like Deglet that’s totally fine! Just be sure to double the amount of dates used. 5. a little love and creativity. All they need is to be prepared with quality produce. I use the large Medjool date variety for my recipes.” There are a lot of good blenders out there these days. Hands down. Once the veggies begin to cook down you do not need to stir very often. be sure to discard all the seeds that come out when squeezing the juice. FRUIT CENTERED MEALS 19 .the RECIPES section 1 1. I have made this smoothie so many times for many meals! ★ BGJP is Barley Grass Juice Powder.com ONE STEP Blend all ingredients in a high speed blender until smooth. my mouth waters just looking at it. pitted
 1 lilikoi (passionfruit) or juice of one lime This smoothie is so freaking delicious. I order mine at dailygreenboost. 20 . spotty bananas
 2 heaping tbsp of BGJP*
 1 cup frozen organic mango
 2 cups of water
 3 Medjool dates. The Ultimate Green Smoothie You will need 5-6 large ripe. 1 cup frozen berries. Pink Berry Smoothie Bowl You will need 1 medium mango
 For the toppings:
 2 Medjool dates
 2 tbsp coconut flakes
 2 ripe frozen bananas
 2 tbsp hemp seeds
 1 cup frozen mixed berries
 1 tbsp cacao nibs
 1/4 cup orange juice
 1/2 cup fresh or frozen berries
 1/2 tsp cinnamon *flowers to decorate. (Add flowers if you want to take a nice photo of your creation. but don’t eat them . frozen bananas.) 21 . dates. Sprinkle on the toppings. orange juice and cinnamon in a blender until smooth and creamy.) ONE STEP Blend the mango. and your belief in justice for all. it’s an expansion of your love.” -Gary L.“Veganism is not a limitation in any way. your commitment to nonviolence. Francione 22 . or anytime! 23 . Enjoy as a meal post workout.Daddy’s Post Workout SMOOTHIE You will need 10 Ripe spotty bananas
 1 cup frozen blueberries
 2 sticks celery
 6 leaves of kale
 3 tbsp hemp seeds
 24 ounces water 1 tbsp Hawaiian Spirulina
 ONE STEP Blend all ingredients in a high speed blender until smooth. They are an important addition to a healthy diet to balance out the other plant fats in the diet which are high in omega 6’s like avocados. making it more bio-available to your body. chia seeds are super high in Omega 3 fatty acids. coconut and nuts. These seeds are also rich in antioxidants which helps protect the body from free radicals and cancer. Wild Blueberry Chia Smoothie You will need 4 cups frozen wild blueberries 2-3 cups fresh orange juice 3 cups diced mango (fresh or frozen) 2 tbsp of chia seeds This smoothie is so refreshing! Plus. PS. 24 .soaking the chia seeds in water will activate the seeds. Serves 1-2 hungry herbivores FIRST Place about 1/4 cup water and the chia seeds in a mason jar with the lid on. Shake well and then let sit in the refrigerator over night. you can also get a pretty good gel consistency in about 2-3 hours with this method. honor your body by eating copious amounts of fruits and vegetables! 25 . Choose self love. Or. or serve it up with a friend or your little one! Top with more frozen wild blueberries and you’ve got a party on your hands. SECOND Blend all the smoothie ingredients in a high speed blender until smooth. This amount makes about 2 full quart jars so enjoy it as a meal for yourself. scoop out and discard the seeds. Squeeze lime on top! 26 .Ice Cream Papaya Boats You will need 1 big Hawaiian or Mexican papaya 4 frozen bananas (freeze them when ripe and spotty) 1 passionfruit 2 tbsp coconut flakes 1 tbsp cacao nibs 1 lime FIRST Slice papaya in half. SECOND Blend the frozen bananas and passionfruit in the Vitamix blender with the tam- per to get it blending smooth. Top over papaya with cacao nibs and coconut flakes. coconut flakes. cacao nibs and maple syrup SECOND Thaw the frozen wild blueberries in warm water for a few minutes then drain the wa- ter. Blueberry Cobbler Granola You will need 1 heaping cup oats 1 tbsp cacao nibs 7-8 Medjool dates 1-2 tbsps pure maple syrup 2 tbsp coconut flakes 1 cup frozen wild blueberries ★ This recipe is inspired by my dear friend LONI JANE! Check her out @lonijane FIRST Pulse in the food processor the oats. Top the granola with the berries and mix together. dates. Add in some fresh raspberries too if desired! 27 . EASY PEASY AND DELICIOUS!! 28 . are lower in calories than animal based foods and higher in water and fiber content. so that eating animal foods and processed foods become less appealing and eventually not appealing at all. Whole plant foods. in order to feel satisfied in your body AND MIND.e. juiced ONE STEP Blend all ingredients in a high speed blender until smooth This page isn’t necessarily about the specific recipe. eat a wide variety of whole plant foods in ABUNDANCE! 29 . you need to (get to) eat more bites of food to be satisfied and to fulfill your caloric needs. i. in general. and less animal based foods. The Sunshine Smoothie You will need 6 ripe spotty bananas
 1 pinky size piece of fresh ginger
 3 cups frozen organic mango
 about 2 cups of water 2 limes. a 16 ounce fruit smoothie is not go- ing to satisfy you for very long. It is more about this reminder: If you are transi- tioning towards eating more plant foods. So. Scoop into a bowl and top with coconut flakes. Vanilla Ice Cream topped with nature’s candy You will need 4-5 frozen spotty bananas
 Toppings:
 2 tbsp 100% pure maple syrup
 1/2 cup frozen wild blueberries. cacao nibs. maple syrup and vanilla bean with the tamper to push the ingredients into the blade. and thawed frozen blueberries. 30 . Once it turns into a whip. 2 tbsp coco- 1/2 a vanilla bean nut flakes. 1 tbsp cacao nibs
 ONE STEP Blend in a high speed blender the frozen bananas. pitted
 A couple splashes orange juice or water
 2 tbsp coconut flakes
 1/2 a ripe spotty banana (or berries or 1 tbsp cacao nibs
 other fruit toppings of choice) 1/2 a ripe spotty banana
 31 . Raw Mango Sorbet with oat granola You will need For the Mango Sorbet For the oat granola
 1 cup rolled oats
 3 cups of sweet frozen organic mango
 7-8 Medjool dates. THIRD Pour the mango sorbet into a serving bowl and top with the granola. Serves 1 hungry herbivore with a child muncher on the side FIRST Process all the oat granola ingredients in the food processor until chunky and well combined. If your dates are not very moist. Try let- ting the frozen mango thaw for about 15 minutes before putting into the food processor to blend. If you have a Vitamix blender. it should do just fine in there on the pulse button option and with the tamper to help move the ingredients into the blade. If you do not have a super good blender. SECOND Blend the frozen mango with a splash of orange juice or water in a high speed blender like the Vitamix. Grab an extra spoon to share with your little one or your buddy because this one is too delicious not to share! 32 . Do not over process or it will become like dough. but rather hard. using the tamper to push the ingredients down into the blade. a food processor will work just fine. sliced ba- nana or other berries of choice. soften them up by soaking them in warm/hot water for about 10 minutes before making the granola. the RECIPES section 2 2.Salads + Leafy Lettuce Meals 33 . THIRD Pour dressing over salad and top with a few more dices of green onion and avo- cado. Do not over blend or the herbs will get bitter. shredded
 1/2 an avocado
 1/2 a bell pepper. spiralized or shredded
 1 large. thinly sliced
 1 orange. avocado and orange juice in a blender until smooth. juice of
 1 cup frozen peas. BOMB MANGO VEGGIE SALAD You will need 1 head of romaine lettuce
 For the dressing:
 1 zucchini. SECOND Blend mango. thawed 1 green onion
 small handful of fresh dill FIRST Dice lettuce and place into a big salad bowl and top with the rest of the veggies. ripe and sweet mango
 1 carrot. Add in the green onion and dill and pulse blend for a few seconds. Optional: add a dash of black pepper and sea veggie dulse! SO GOOD! 34 . diced 
 1/4 cup sauerkraut
 2 green onions. minced
 2 Medjool dates
 2 medium tomatoes. chopped
 For the dressing (makes 2 servings. 2 sticks dino kale. minced
 Refrigerate half in a container for the next day)
 1 large handful of arugula
 1/2 cup raw whole cashews
 1/2 cup cilantro. diced
 1 stick celery
 1/4 cup cucumber. Creamy Kraut Salad You will need 1 head romaine lettuce. diced
 2 green onions
 1/4 cup sea veggie dulse
 1/4 cup water
 1/4 cup sauerkraut
 1 lime 35 . SECOND Place the lettuce. FOURTH Pour dressing over salad. THIRD Drain and rinse the cashews. arugula. tomatoes. 36 .This salad is full of depth and flavor from the wide range of flavorful greens to the sea veggies and sauerkraut. Tear the sea veggie dulse into small pieces into the bowl and top with sauerkraut. Serves 1 hungry herbivore FIRST soak the cashews for a few hours (or overnight) to soften them up and make them easy to digest. Then blend the cashews along with the other dressing ingredients in a high speed blender until smooth. It’s rich in antioxidants and oh so creamy dreamy! My kids gob- ble this salad up and always beg for seconds. kale. mix everything together and squeeze with lime. cilantro. cucumber and green onion into a large salad bowl. Sweet Mango Zoodles You will need 4 organic zucchinis 7-8 Medjool dates 3 Large SWEET Mangos 1 large handful of fresh basil The key to making this a flavor bomb in your mouth is having quality sweet organic mangos to use in the dish. If the mangos are so-so on their own, this dish will also be so-so. But if it’s summer time and you have access to delicious mangos, whip this up and be surprised at how AMAZING it is! This recipe is dedicated to my sister, Hannah, because she came up with this recipe and I first doubted her when she told me how delicious it was. Once I tried it I was hooked! FIRST Spiralize the zucchini with a spiralizer. If you don’t have a spiralizer you can sim- ply shred them with a grater or vegetable peeler. SECOND Blend the mangos and Medjool dates until totally smooth. Add in the basil and pulse until well combined. Pour over zoodles and mix. Devour and feel amazing. 37 Mango Zoodles Raw Thousand Island Salad in my “Epic Raw Food” Ebook 38 My Go-To Flavor Bomb Salad This salad is SO delicious and super easy to throw together to help you get those greens into your body for optimal health! Use whatever veggies you have on hand or are craving, but in this recipe I’ll share my favorites. Other delicious extras include peas, shredded beets, other sea veggies like nori, or freshly diced basil. The antioxidant- packed veggie possibilities are endless! You will need 1 head lettuce, chopped
 1/4 cup sea veggie dulse 
 2 large handfuls of arugula or spinach
 1/2 an avocado, diced
 1 medium tomato, chopped
 for the dressing
 
 1/2 a cucumber, diced 
 3 tbsp 100% pure maple syrup
 1 green onion, diced
 1 heaping tbsp dijon mustard
 handful of cilantro, minced
 1 tbsp apple cider vinegar
 39 
 THIRD Once the avocado mash is on the salad. Serves 1 hungry herbivore FIRST Place the lettuce greens. Tear sea veggie dulse into the salad as well. green onion and cilantro into a large salad bowl. use the separate bowl you used to mash the avocado to stir together the maple syrup. Pour over salad and ENJOY!
 
 YOUR HEALTH IS YOUR GREATEST WEALTH! 40 . cucumber. SECOND Mash the avocado in a separate bowl into guacamole texture. tomato. and ACV into a fine dressing. mustard. Top with a little more diced avocado if desired. Scoop and top over salad. bell pepper and tomato into a large salad bowl. Enjoy it fresh or powdered. Pour over salad and devour the healthy goodness. chopped
 For the dressing
 2 large handfuls of arugula
 1/2 an avocado
 1/2 a red bell pepper. diced
 2 tbsp lime juice
 1/4 cup sea veggie dulse 1/2 tsp turmeric
 FIRST Place the lettuce. SECOND Blend all the dressing ingredients in a high speed blender until smooth. arugula. Tear the sea veggie dulse and top over salad.CREAMY RED PEPPER SALAD You will need 2 heads of red leaf lettuce. ★Turmeric is a powerful anti-inflammatory spice that has long been used in Chinese and Indian systems of medicine. Nori sheets are a great substitute in this salad if you don’t have dulse. as it helps keep the immune system strong! 41 . diced
 1/4 cup of diced mango
 1 tomato. diced
 1/2 cup salsa
 1/4 cup cilantro. chopped
 for the dressing
 1/4 cup celery. Southwestern Salsa Salad with sweet tahini dressing You will need 1 head lettuce. celery and tomato in a large salad bowl. Also top with lefto- ver salsa from BOMB Mexican Tacos. diced
 1-2 tbsp tahini
 1 medium tomato. maple syrup and mustard and pour over salad as the dressing. Enjoy! 42 . (or jarred salsa. stir together the tahini.)
 THIRD In a separate bowl. diced
 2 tbsp maple syrup
 sprinkle of pumpkin seeds
 1 tbsp dijon mustard FIRST Place the lettuce. see page 62. chopped
 optional: nutritional yeast 
 1 green onion. green onion.
 SECOND Top with a sprinkle of pumpkin seeds and nutritional yeast. cilantro. Creamy Collard Wraps with cauliflower rice 43 . Top it with a couple scoops of cauliflower rice and the veggies. diced juice of one lime For the creamy dressing 1 cup fresh coconut meat
 3 tbsp lemon juice
 1/2 tsp mustard seed powder
 1/4 cup water
 2 Medjool dates. thinly sliced
 2 sticks green onion
 1 tbsp hemp seeds
 1/4 cup cilantro
 1/4 an avocado. Finish off with a sprinkle of hemp seeds. You will need 
 For the cauliflower rice
 3 big collard leaves
 1 small cauliflower. pitted
 sprinkle of sea salt
 1/2 cup peeled zucchini 
 2 sticks green onion
 Serves 1 hungry herbivore FIRST Pulse in the food processor all the cauliflower “rice” ingredients. Set aside SECOND Blend the creamy coconut dressing ingredients in a high speed blender. Wrap it up like a burrito and go to town! 44 . diced
 1 cup peas (fresh or frozen)
 1/2 a stick celery
 1/2 a red bell pepper. Set aside THIRD Layer and spread the collard wraps with the coconut dressing. chopped 1/2 a zucchini 1 small radish. peeled and grated 1/2 a tsp garlic powder 1 large handful of sunflower sprouts 2 sticks green onion 1 large handful of clover sprouts 1/4 cup packed fresh basil 45 . sliced For the pumpkin seed pesto
 1/8 cup sprouted pumpkin seeds 1 tbsp pure maple syrup + 1 tbsp coconut aminos 3 cherry tomatoes 1/2 a head of lettuce. Rainbow Radish Sprout Salad with marinated shiitakes & pumpkin seed pesto You will need 4-5 shiitake mushrooms. thinly sliced 1 Medjool date 1 zucchini. you may need to double the dressing recipe to get the blender going smooth. rainbow radish. SECOND Place the lettuce. That gives you an excuse to make a salad for your friend too! Pour the dressing and mushrooms over salad and devour this nutrition- ally rich meal! 46 . zucchini. If the blender doesn’t blend the ingredients very easily. Mix together to let the mushrooms marinate while you prepare the rest of the salad.FIRST Place the shiitake mushrooms into a small bowl with the maple syrup and Co- conut Aminos. sunflower and clover sprouts into a large salad bowl. THIRD Blend all the dressing ingredients in a high speed blender until smooth. diced
 1/2-1 lemon. ginger. and green onion into the high speed blender until smooth. juice of
 1/2 cup cherry tomatoes. diced
 1 pinky size piece of ginger
 2 green onions. lemon juice. chopped
 1/3 an avocado
 1 big heirloom tomato. Pour over a big bowl of lettuce and tomatoes or split into two serving bowls to share with a friend. Sweet n’ Sour garden salad You will need for the dressing
 2 cups diced sweet. avocado. white parts only ONE STEP Blend the mango. 47 . ripe mango
 2 heads of crispy lettuce. the RECIPES section 3 Family Style Dinner Recipes! 48 . chopped
 2 medium tomatoes
 1-2 zucchinis. diced
 1 red bell pepper
 1/2 a pound of Oyster Mushrooms. but any flavor works!)
 garlic powder + black pepper to taste (about 1 lime 1 tsp each) 49 . or 4 sticks celery
 equivalent of 24 ounces (We like Annie 4 medium carrots
 Chung’s brand)
 1/2 an onion
 1/2 a medium head of cauliflower. Stir Fry Noodles with Creamy Secret Sauce You will need For the Stir Fry 
 For the Secret Sauce
 3 Packages Brown Rice Pad Thai Noodles. diced
 4 tbsp tahini
 1/2 an onion. cubed (we like “sesame 1 tbsp low sodium Miso
 garlic” flavor. minced
 5 Medjool dates 
 6 ounces of Tempeh. pour the Secret Sauce in to mix with the veggies and turn down to low heat. FOURTH After the veg- gies are sautéed to your lik- ing. THIRD Add the tempeh to the sautéed veggies when they are about half cooked. zucchini. Sauté the cauliflower. serves 2-4 Hungry herbivores Oh my goodness this dish is delish! My husband Andrew came up with this dish one eve- ning and it became a staple family dinner meal for a while! FIRST Begin to cook your noodles according to the package. Scoop bowls full and serve with lettuce cups and a side of lime to squeeze on top! 
 50 . FIFTH Pour drained and rinsed noodles into the pan to mix together and heat up for a couple min- utes. SECOND While the veggies are cooking blend all the sauce ingredients in a high speed blender until smooth. mushrooms and 1/2 an onion in a large pan with a little water or low-sodium veggie stock on medium heat. minced
 1/2 a pound of arugula or spinach 51 . diced
 1 large white sweet potato. cumin. ONE POT VEGGIE STEW This recipe is for those nights you just feel like throwing a bunch of veggies in a pot for a warm and hearty soup! Feel free to get creative and use whatever veggies you have on hand! You will need 2 golden potatoes. chopped
 der. chopped
 2-3 tbsp organic tomato paste
 3-4 cups of low sodium veggie broth
 1/4 cup diced pickled jalapeños. chopped
 2 medium carrots. minced
 1 head of broccoli. diced 
 1 avocado + 3 tbsp sauerkraut
 1/2 a medium onion. diced
 about 1 tsp each of dried oregano. chopped
 4 cups fresh or canned diced tomatoes
 1 medium yam. chili pow- 2 sticks of celery. garlic powder and black pepper
 5 Crimini mushrooms. turn the heat down to low/medium and add the rest of the broth. This dish serves 2 high carb vegans FIRST In a large pot on medium heat. add lots. Pour soup into bowls and top with mashed avocado. Add a little more veggie broth as needed until veggies are cooked. If you like a brothy soup like I do. mushrooms. don’t add as much. Add the broccoli. pickled jalapeños and spices to taste. tomato paste. If you want the soup thicker. sauerkraut and greens! 52 . once all the veggies are cooked down.) Also add the tomatoes. Stir until well combined and leave on low heat for about 10 minutes. celery. Cover the pot but stir every minute or so to be sure that the veggies don’t stick to the bottom. boil potatoes.5 cups of veggie broth. (Use as much as you like. SECOND After about 10 to 15 minutes. onion and carrots to the pot as you go. The goal is to add enough liquid (water/broth) so that the veggies cook but don’t stick to the pot. sweet potato and yam in 1. 5 cups Low sodium veggie broth 
 53 . black pepper. chili powder. cumin. minced 
 2 carrots. diced
 2 avocados
 1 red bell pepper. and chives to 1 can pinto beans
 taste (leave some extra diced chives on the 1 28oz can of Organic crushed tomatoes side for garnish) 1-1.Fully Loaded Baked Sweet Potatoes You will need Russet Potatoes and/or sweet potatoes! (As 1/4 cup of pickled jalapeños. and black- 1 onion. diced
 For the guacamole
 2 sticks celery. minced
 many as you want to eat) 1 small can of tomato paste
 1 tbsp of low sodium miso
 For the Chili
 Oregano. diced 
 1 lime
 1 can red kidney beans
 garlic powder. minced
 pepper to taste (about 1 tbsp each) 3 cloves garlic. then drained and rinsed with water
 3 tsp lemon juice
 1/8 tsp sea salt
 1/2 cup of water Blend all cashew sour cream ingredients in a high speed blender until totally smooth. you may need to double the recipe and then save the extra for left overs to use as veggie dippers or as a salad dressing the next day. pickled jalapeños. Then voila! The chili is ready. 54 . miso and spices to the pot. canned tomatoes. cashew cream and chives on top for a truly hearty and epic dinner. Then add the carrots. depending on the size of potatoes. Load the chili. take them out of the oven and slice them in half to let the heat come out. If your blender isn’t “whirling” the ingredients properly. SECOND Meanwhile. FOURTH Mash together guacamole ingredients and make the cashew sour cream. THIRD Drain and rinse the beans with water thoroughly. soaked for 2-10 hours. make the Chili. guacamole. and bell pepper and cook that down/stir for 5 to 10 minutes on medium heat. Fork whole sweet potatoes. tomato paste. FIFTH Once the potatoes are finished cooking. Add more veggie broth as needed to keep it moist. Sauté the onion and garlic in a large pot with a few dashes of veggie broth. celery.For the Cashew Sour Cream
 1 cup raw whole cashews. So creamy! serves 2-4 hungry herbivores FIRST Preheat the oven to 400 degrees Fahrenheit. yams or russet potatoes and place on parchment paper for 1 hour to an hour and 10 min- utes. Then add the beans. Stir and cover the pot and turn down to low heat for 15 minutes or so. veggie broth. Bean CHILI!- cashew sour cream GUACAMOLE 55 . cubed
 aminos)
 1 small carrot. squeezed 1-2 tomatoes. diced
 handful of sea veggie dulse 
 “creamy sweet mustard dressing “
 nori sheets
 the avocado
 pickled ginger
 2-3 tbsp mustard
 2 tbsp white sesame seeds 
 3-4 tbsp maple syrup 1 avocado 56 . peeled
 1 lime. DECONSTRUCTED SUSHI BOWL You will need For the sushi bowl
 dressing choices: 2 cups of (uncooked) basmati rice 
 “classic sushi”
 1 head of lettuce. chopped
 2 tbsp Braggs liquid Aminos (or coconut Half of 1 cucumber. 57 . SO GOOD! 58 . in a separate bowl. Stir in to- gether then pour over your bowl. Save some nori on the side for wrap- ping with scoops of your sushi bowl! THIRD Once rice is cooked scoop it onto your sushi bowl. For the “classic sushi” dressing just pour Braggs liquid Aminos into the bowl and squeeze in lime. Don’t forget to add the avo- cado. Tear some sea veggie dulse and nori on top. mash the avocado with a fork and add in the mustard and maple syrup. and tomato into a large salad bowl. carrots. SECOND Place the lettuce greens. Serves 1-2 hungry herbivores FIRST Boil 2 cups of rice with 4 cups of water on medium/high heat. turn the heat down to low and cover until cooked. about 25-35 minutes. either diced or mashed. FOURTH Prepare your dressing of choice. Pickled ginger is generally found at an organic health food shop or Asian specialty grocery store. cucumber. Top with pickled ginger and sprinkle with sesame seeds. Once the water bubbles. up to you! For the “sweet mustard dressing”. 59 . HEARTY Lentil CURRY Stew 60 . cook the lentils in a separate small pot with 2 cups of water. minced
 1 cup red lentils
 2 carrots. Bring to a boil then turn to low heat with the lid covered for about 30 minutes or until all the water is absorbed and the lentils are tender. garlic powder and curry powder
 Serving size: 2 hungry herbviores FIRST Sauté the onion. turn the heart to medium/low and add the rest of the ingredients (including the cooked lentils). diced
 28 ounces of canned crushed tomatoes
 2 pounds of potatoes of choice. cubed
 1 tsp each of black pepper. celery and potatoes in a large pot with a little veggie broth on medium heat. You will need 1/2 an onion. 61 . Stir together and let simmer until ready to serve. carrots. SECOND Meanwhile. 2 cups low sodium veggie broth
 cumin. chili powder. diced
 1/8 tsp sea salt
 2 sticks celery. THIRD After the veggies are cooked down. BOMB Mexican Tacos This dish is inspired by the Mexican rice my mama friend.5 cups low sodium veggie broth
 1 tbsp each of cumin and chili powder
 
 62 . Cissy. moist and fluffy and I’m so excited to share it with you. Check out more of what Cissy has going on at her IG @cissylala! You will need For the rice
 
 1/2 an onion. diced 
 2 cups canned diced tomatoes
 4. made for me one night when I had a hankering for Mexican food while pregnant with Sandy. And we have been making this family dinner consistently ever since! Her rice recipe is out of this world deli- cious. minced
 2 cups basmati rice (uncooked)
 1 red bell pepper. and chili powder 1 tbsp lemon juice
 
 For the Homemade Salsa
 For the Mushrooms
 1 28-oz can of diced tomatoes
 half a pound of crimini mushrooms. 1/2 tsp black pepper
 cumin.For the Beans
 For the Guacamole
 1 large can of pinto beans
 2-3 avocados
 a couple splashes of water
 1/2 tsp garlic
 1 tsp each of garlic powder. oregano. diced
 63 . diced
 2 tbsp lime juice
 1 tbsp Braggs liquid aminos 1/4 an onion
 large handful of cilantro
 For the Cashew “sour cream” 1/4 cup of pickled jalapeños
 (page 54) 1 tsp garlic powder Yellow or blue organic corn tortillas
 2 cups romaine lettuce. black pepper. Let the pot come to a boil then turn down to low heat and put the lid on. Serves 2-4 hungry herbivores FIRST Get the rice started. drain and rinse thoroughly. but it is not necessary. It is helpful to make the cashew sour cream and salsa the night before if you have time. Then add the tomatoes and give it one or two more small pulses. Let it cook for about 25-30 minutes until the rice is done. 64 . place in a bowl. After about three minutes add in the rest of the ingredi- ents and stir together. Sauté the onion and bell pepper in a large pot with a lit- tle veggie broth on medium heat. SECOND While the rice is cooking prepare the rest of the taco toppings. Cook on medium/low heat until warmed and mash well. and stir in the canned tomatoes or you can place all the ingredients except the canned tomatoes in a food processor or blender and pulse until well broken down. Using fresh tomatoes instead of canned tomatoes works great too! THIRD For the beans. To make the salsa you can either finely dice all the dry ingredients. then pour into a small pot and add the rest of the ingredients. Add the rest of the ingredients and mix together. sauté in a small pan on medium heat with 1 tbsp of Braggs or low sodium soy sauce. SIXTH By now the rice should be finished cooking. SEVENTH Mix the rice together a bit once it is done cooking. Warm your tortillas on the stove on low heat for 10 seconds each side and then place in a clean dish towel to stay warm until ready to serve. Place diced romaine lettuce in a bowl to serve on the side.FOURTH For the mushrooms. Top your warm tortil- las with all the fixings and dig in! 65 . FIFTH Make the guacamole by mashing the avocado into a bowl. Mushrooms let out a lot of moisture while cooking so you don’t need to add extra liquid as long as you stir very often in the beginning while the pan is heating up. 66 . Baked Sweet Potatoes with trio dipping sauces 
 67 . yams or sweet potatoes). For the Creamy Hemp dip
 For the Spicy “Siracha” Sauce
 1/4 cup hemp seeds
 1/2 a small onion. juiced
 1 medium zucchini
 1 diced green onion garlic powder + black pepper
 68 . This time we did broccoli. juiced
 4 Medjool dates
 1/2 tsp garlic powder
 3 tbsp lemon juice
 2 green onions
 1 tsp garlic powder
 black pepper and sea salt to taste 1/2 tsp chili flakes
 For the Low Fat Guacamole 2 creamy avocados
 1/4 cup diced cilantro
 1-2 limes. minced 
 1/4 cup raw cashews (soaked for 4 hours)
 5 Roma or other medium tomatoes.sliced
 3 cups diced non starchy veggies to steam of choice. diced
 1 small zucchini
 3 heaping tbsp tomato paste
 1-2 Medjool dates
 1 cup diced red bell pepper
 1/2 a lemon. You will need 3-4 pounds of root veggies (like golden potatoes. The possibilities are endless with this simple meal. You can substitute the sweet potatoes for any root vegetables you like, such as squash, russet potatoes and other starchy vege- tables like carrots and beets! Instead of steamed broccoli you can opt for asparagus and cauliflower, or simply serve lettuce cups on the side. You don’t have to make THREE sauces to go with this meal. Often, when I’m looking for a quick and filling meal, I simply pop sweet potato wedges in the oven and make one of the sauces to dip in like the Spicy Siracha Sauce, served with a side of lettuce greens. Find whichever sauce suits you best and get dipping! Serves 2 Hungry Herbivores FIRST Thinly slice the sweet potatoes into preferred shapes and place on a couple of baking sheets with parchment paper. I prefer to slice sweet potatoes into wedges and golden potatoes into circular discs. Sprinkle the potatoes with garlic powder and black pepper and pop into the oven at 400 degrees Fahrenheit for about 30 to 50 minutes. Check the oven at 35 minutes to get an idea of how much longer to cook your dippers to the desired texture. Once ready, take out of the oven and place into a large family size serving bowl. SECOND While the potatoes are baking, boil or steam your desired green vegeta- bles. Set aside lettuce leaves to use as lettuce cups, if desired. THIRD To make the Creamy hemp dip, blend all the ingredients in a high speed blender until smooth. Use the tamper to push down the ingredients into the blade. If you don’t have a high speed blender like the Vitamix, you can add a splash of water to get the ingredients blending. FOURTH To make the Spicy “Siracha” Sauce, sauté the onion and one tomato in a me- dium saucepan with a splash of water on medium heat. Stir every minute or so for about 5-7 minutes. Meanwhile, blend the rest of the Siracha ingredients in a blender until smooth. Once the onion and tomatoes are cooked down, add the blended mixture to the saucepan and turn down to low heat. Stir until sauce is warm. FIFTH To make the low fat guacamole, process the avocado, zucchini, cilantro, green onion and lemon in a food processor until well combined. Add garlic powder and black pepper to taste and pulse a couple more seconds. 69 Creamy Hemp Dip Low Fat Guacamole Spicy Siracha 70 Coconut curried veggies with rice and lentils This meal is one of my husband’s favorite hearty dinners! Rice and lentils are filling, easy to whip up and affordable. Can’t beat that! Feel free to use whichever kind of rice you prefer. You will need 2 cups of Basmati rice
 Optional topping ideas: 
 1 cup dry red lentils
 lettuce greens
 1 head cauliflower, chopped
 diced tomato
 1 zucchini, diced
 avocado
 1 small eggplant, diced
 Siracha 1/2 an onion, minced
 1 can light coconut milk
 1 tsp each of curry powder, black pepper, cumin, garlic powder, fresh grated turmeric 
 71 SECOND Cook the lentils in a small pot with 2 cups of water. and diced tomato. Serve as is or top with fresh produce like greens. black pepper. What- ever is available to you. black pepper and curry powder. and curry powder. THIRD Meanwhile sauté the cauliflower. Drizzle Siracha on top if desired and de- vour! 72 . Bring to a boil then turn to low heat with the lid covered for about 30 minutes or until all the water is ab- sorbed and the lentils are tender. Stir lightly until the veggies are tender. zucchini.) FIFTH Scoop gen- erous helpings of the rice. stir in a 1/2 tsp each of cumin. add in about 1 tsp of freshly grated turmeric (or turmeric powder or curry powder. Soon after the veggies begin to cook. FOURTH Once the lentils are cooked. Once the rice is cooked. add 1/2 a tsp each of garlic powder. and onion in a pan with the coconut milk on medium heat. eggplant. Serves 3 hungry herbivores FIRST Cook the rice in a large pot with 4 cups of water on medium/high heat. lentils and sau- téed veggies into a serving bowl. garlic powder. Bring to a boil then turn to low heat with the lid covered for about 30 minutes or until all the wa- ter is absorbed and the rice is fluffy. Creamy Yam Soup with potato crisp dippers 73 . onion. yam and 1/2 pound of golden potatoes with about 2-3 cups of water in a large pot on medium heat. diced
 1-2 limes. diced
 1 medium tomato. juiced
 2-3 pounds golden potatoes. minced
 1/2 tsp each of black pepper and cumin
 2 garlic cloves.
 SECOND Meanwhile cook the sweet potato. Add the bell pepper. celery. You will need 1 big white sweet potato. minced
 1/8 tsp himalayan salt
 Serves 2 Hungry Herbivores FIRST Thinly slice all but half a pound of the golden potatoes into circular discs and place on baking sheets with parchment paper. diced
 1 yam (orange sweet potato). diced
 1 tsp garlic powder
 1 mild Aneheim pepper. sliced
 2 heaping tbsp raw macadamia butter 
 1/2 a red bell pepper. Sprinkle with garlic powder and black pepper and bake at 400 degrees Farenheit for about 40 minutes to an hour. Ane- heim pepper. diced
 1/2 cup cilantro
 1/2 an onion. garlic cloves and tomato to the pot as you chop them. 74 . minced
 1/2 tsp turmeric
 1 stick celery. feel free to substitute with 1/4 cup FOURTH Pour soup into soup bowls and of raw soaked cashews or macadamia garnish with the leftover cooked veggies. You will not regret this move! SO INCREDIBLE! 75 . cilantro and spices to the blender as well. FIFTH Take out the baked potato chippies and dip into the creamy soup. add them to your high speed blender but leave about 1/2 a cup aside to garnish your soup with. macadamia butter. Just be sure to blend it super well to Top with cilantro and green onion as well if make sure all the nut pieces blend desired! smooth. Blend all in- gredients until smooth and creamy. nuts. Add the lime juice.THIRD Once the veggies are cooked (after about 20 minutes or so). ★ If you don’t have access to macadamia butter. 76 . diced
 1 tsp each of oregano. garlic powder and black nutritional yeast to taste
 pepper
 77 . minced
 6 cups of diced fresh tomatoes
 6-7 mushrooms. Penne Pasta and Veg with homemade creamy tomato sauce You will need 2 16-oz bags of brown rice penne pasta
 For the tomato sauce
 1 head of broccoli. diced
 6 large Medjool dates
 1/2 a red or orange bell pepper. chopped
 1 large yam (about 2-3 cups diced)
 1/4 an onion. diced
 large handful of fresh basil
 a few large handfuls of arugula
 1/8 tsp sea salt
 2 tomatoes. 78 . FIFTH Once the pasta is cooked.This fresh dish has been a staple dinner meal for us for awhile! Feel free to use whatever style pasta noodles you prefer. 
 Serves 3-4 hungry herbivores FIRST Boil the yam in a small pot on medium heat for about 20 minutes or until fork tender. mushrooms and bell pepper in a large pan on medium heat with a little water. but do not over blend or the spices will become bitter. Add a sprinkle of sea salt if desired. basil and dried spices until combined. SECOND Meanwhile sauté the broccoli. Sprinkle with nutritional yeast if desired for a vegan “cheesy” top- ping and enjoy!
 
 
 79 . pour it into the large pan with the tomato sauce. THIRD Cook the penne pasta according to package instructions. Blend the tomatoes and dates until smooth. Just add a couple tablespoons of water at a time as needed to make sure the veggies don’t stick to the pan. and spaghetti work great for this dish as well! If you are preparing this dish for picky kids who don’t like the veggies mixed in with their pasta. FOURTH Turn the pan with veggies cooking down to low heat and pour in the creamy tomato sauce to mix in with the veggies. Once the yam is done cooking. drained and rinsed well. fettuccine. but save a little on the side. No oil is needed to cook veggies. Blend the tomato sauce some more with the yam. onion. and mix well for a few min- utes to rewarm up the pasta. Spiral. veggies and the rest of the boiled yam. try blending the veggies into the sauce for a secret healthy kick. Scoop into serving bowls and top with fresh arugula and more diced tomato. make the creamy tomato sauce. Stir lightly and as it heats up and give the sauce a taste to see if you’d like to sprinkle in some more herbs. drain in a strainer. Meanwhile. Scoop most of the diced yam into the blender. Loaded Nachos with bakedchips and quinoa “meat” 80 . without the sick feelings afterwards. minced
 1/4 cup nutritional yeast
 1 tsp garlic powder
 1/2-3/4 cup water
 1 tsp paprika 1 tsp garlic powder
 2-3 tbsp lemon juice
 
 1/8 tsp sea salt 
 81 . you’ve got the tastiest nachos bound to remind you of your childhood.5 cups water
 2 medium carrots. This nacho recipe is inspired by a couple people! The “quinoa meat” is adapted from @minimalistbaker and the potato carrot cheese is inspired by @ohsheglows. because THESE nachos are vegan and HEALTHY! You will need For the Quinoa Meat
 For the Nacho Cheese
 2 cups red quinoa
 2 cups diced sweet potato
 2 cups veggie broth
 2 cups diced russet potato
 1. Check them out for epic vegan recipes! Put these components together and BAM. diced 
 1 tbsp cumin
 1 medium fresh jalapeño.minced
 1 tbsp chili powder
 1/2 an orange bell pepper
 1 cup canned diced tomatoes
 1/4 cup raw whole cashews
 1/4 cup pickled jalapeños. oregano. 2 tbsp diced cilantro
 per. SECOND Slice the corn tortillas horizontally. boil the quinoa with the veggie broth and water on high heat until it boils. then vertically to make 4 “chips” per tor- tilla. black pep. 2 tomatoes. Place them spread apart on 2 baking sheets with parchment paper underneath and 82 . cumin. Meanwhile. and chili powder 2 tbsp diced chives
 Additionals: 1 can sliced olives. then turn it down to low and cover the pot with the lid for about 25 minutes until fluffy and water is dispersed.For the beans
 For the Guacamole
 2 large cans of black beans
 2-3 avocados
 a few splashes of water
 3 tbsp sauerkraut
 about 1 tsp each of garlic powder. cilantro and 2 packages of corn tortillas for the “chips”! SERVES 4 HUNGRY HERBIVORES FIRST Preheat the oven to 400 degrees Fahrenheit. guacamole and toppings of tomatoes. Once the quinoa is cooked. Halfway through cooking. carrots and jalapeño have boiled. Be careful not to over bake them. add it to the bowl and mix it all together. beans. 
 ★FOR THE BEANS: Draining and rins- chop some cilantro. Pour the quinoa “meat” mixture onto a a tray with the parchment paper underneath. jalapeños. FOURTH Mash the avocado with the other guacamole ingredients into a sepa- rate small bowl. Next. Pretend like you’re a kid at the fair again and dig in! 83 . Place in the oven for 15-20 minutes at 400 degrees. canned tomatoes. nacho cheese. SIXTH Once the potatoes. Pour into a small pot and add the rest of the bean ingredients. Mash the beans with a potato masher and cook on medium/low heat. boil the sweet potatoes. drain the water and add them to your high speed blender with the rest of the nacho cheese sauce ingredients. carrots and jalapeño in a large pot with water on medium/high heat for about 20 minutes until tender. russet potatoes. chili powder. lightly fluff the quinoa with a fork so it bakes evenly. Blend until smooth and creamy! SEVENTH Drain and rinse the beans thoroughly in water. Set aside in the refrigerator until dinner time. You will likely need to make two batches of chips preparing a total of 3-4 trays. more nacho cheese. EIGTH Slice the tomatoes. The way to tell when they are done is if the chip cracks when you lightly touch a fork to it. THIRD Meanwhile. get out a large mixing bowl and add the cumin. olives and cilantro. quinoa meat. place them in the oven for about 15-20 minutes. and place sliced 
 ing your beans thoroughly before black olives in a bowl for toppings. stirring occasionally until warm. FIFTH By now the chips will be done and have freed up oven space. about 10 minutes. cooking helps promote good di- 
 gestion! NINTH Load your plate with 
 layered chips. garlic powder and paprika to the bowl. 5 pounds of golden potatoes. sliced
 5 tbsp almond flour
 1/2 pound arugula + baby spinach
 1 tbsp each paprika. garlic powder. YAMtastic Bowl You will need 2. and 1-2 tbsp each paprika.5 pounds of yams/sweet potatoes. recipe page 107 2 tbsp lemon juice
 84 . diced
 For the almond crusted yams:
 2. garlic powder and black pepper
 black pepper
 3 tbsp 100% pure maple syrup
 1 serving of Avocado Aoili. 85 . ★You can totally skip the almond crusted yam part of this dish if you are looking for a simpler meal. scoop them over bowls of greens. THIRD While the spuds are baking.) FOURTH Once the potatoes are cooked. sprinkle with spices and pop into the oven as well for about 40-50 minutes. stir together the almond flour and 1 tbsp each of pa- prika. then top over greens with avocado! (But give the almond crusted yams a go next time you are craving something divine and “battered” like. Just sprinkle the spuds with spices. Place the diced yams in the bowl with maple syrup and lemon juice and stir together until each piece is well coated and the liquid has absorbed into the yams. Then place the regular potatoes on a baking sheet.) SERVES 2-3 HUNGRY HERBIVORES FIRST Set the oven to 400 Degrees Farenheit. Stir together for the creamiest salad bowl ever. garlic powder and black pepper. blend the Avocado Aoili sauce (recipe on page 107. Then pour the yams into the mixing bowl with the almond flour mixture and coat well with your hands. top with Avo- cado Aoli sauce and squeeze with lime. bake. Place the yams on a baking sheet with parchment paper and place in the oven. SECOND In a large mixing bowl. In a separate large bowl stir together the maple syrup and lemon juice.
 86 . 87 . Forbidden Rice Bowl with sautéed veggies and tahini This dish is SUPER simple to whip up on those days you don’t have time to prepare a fancy feast. diced
 garlic powder + black pepper to taste
 1/2 an onion. diced
 2 cups low sodium veggie broth
 1-2 tbsp tahini
 1. chopped
 1 lime
 1 large tomato. minced
 88 .5 cups water
 1-2 tbsp Siracha
 1/2 a head of lettuce greens. Feel free to substitute whatever veggies you have on hand! You will need 2 cups black forbidden rice 
 1 red bell pepper. are out of ripe fruit for smoothie recipes or simply want to eat a big bowl of colorful rice and veggies. Serves 1-2 Hungry Herbivores FIRST Boil the rice in a small pot with the veggie broth and water on medium/high heat. turn the heat down to low and cover the pot with the lid for about 25-30 minutes until the water is absorbed and rice becomes fluffy and perfectly chewy. Top with the sautéed veggies and drizzle with tahini. scoop spoonfuls onto your salad bowl. Sprinkle the veg- gies with garlic powder and black pepper while they are cooking FOURTH Once the rice is cooked. Once it boils.) THIRD Sauté the onion and bell pepper (or whatever veggies you have on hand) in a small pan with a few dashes of veggie broth or water on medium heat. Siracha and lime. Mix in and chow down! 89 . Stir together once or twice in the beginning. SECOND Place the lettuce greens and tomato into a large salad bowl (or two bowls if serving two people. minced
 1/4 cup or more of nutritional yeast 1-2 cups organic corn (fresh or frozen)
 1/8 cup oil free sun dried tomatoes
 For the “Cauliflower Ricotta”
 4-5 Medjool dates
 1 large cauliflower. chopped
 1 heaping tbsp miso 
 3/4 cup unsweetened coconut milk
 7 cups diced tomatoes (canned or fresh)
 1/4 cup nutritional yeast
 1 tsp each of garlic powder + oregano 2 tsp garlic powder. 1 tsp onion powder 90 .Manicotti Stuffed Cauliflower “Riccotta” with easy marinara You will need 2 packages (18 ounces) of manicotti or For the marinara
 jumbo shell brown rice pasta
 1 onion. ) THIRD In the food processor. you may need a little more. miso and as much diced tomatoes as is needed to get the blender going until smooth. Start a large pot of boiling water. (About 1/2 a cup of diced tomatoes is needed for my blender. SEVENTH Cover with aluminum foil and bake for 30-40 minutes. Stuff each pasta shell with the cauliflower mixture and lay on top of the marinara in the casserole dish. but depending on the size of your blender. get the marinara started by sautéing the onion in a large pan with the corn and a few splashes of veggie broth or water on medium heat. FIFTH Add the manicotti or jumbo pasta shells to the pot of boiling water and cook half- way. SECOND Meanwhile. pulse all the “Cauliflower Ricotta” ingredients until chunky and well combined. Take the al dente manicotti out of the boiling water with a slotted spoon. Set aside. scoop the rest of the marinara on top across the pasta. so add the blended tomato/date/miso sauce to the large sauté pan along with the rest of the diced tomatoes. Continue to sauté on medium/low heat. Serve with sprinkled nutritional yeast and minced fresh basil!
 91 . Serves 2-3 hungry herbivores FIRST Preheat the oven to 375 degrees Fahrenheit. according to package instructions. Blend the sun dried to- matoes. SIXTH Scoop spoonfuls of the easy marinara to two casserole dishes and spread an even layer across the dishes. Once they are all filled. dates. FOURTH By this time the onions and corn should be cooked down. gar- lic powder and dried oregano. Raw Corn Salsa Lettuce Boats with Sun Dried Tomato Relish and Pineapple kale smoothies You will need For the Corn Salsa
 For the Sun Dried Tomato Relish
 2 cups organic corn (fresh or frozen)
 1/4 cup oil free sun dried tomatoes
 2 cups diced tomatoes
 1 Medjool date
 2 cups diced mango
 1 cup diced tomatoes 1 avocado
 For the Lettuce Boats
 1/4 cup diced cilantro
 1-2 heads of romaine or butter leaf lettuce 1 lime 92 . avocado and cilan- tro into a serving bowl. I leave the cilantro on the side because Elvis doesn’t like cilantro but if everyone in your family likes it. go on and mix it in! SECOND Then make the Sun Dried Tomato Relish. diced
 3 sticks kale
 1 ripe spotty banana
 2 passionfruit (or 3 tbsp lime juice)
 3 cups frozen organic mango 1/2 a cup of water Serves 2 Hungry Herbivores FIRST To make the Corn Salsa. place the corn. For the Pineapple Kale Smoothies 1/2 a pineapple. tomatoes. mango. Use the other half of the lime for garnish. Squeeze with half a lime and mix together lightly with a spoon. you may need to dou- ble the recipe to get the blender going smooth. Soak the sun dried tomatoes and pitted date in warm water for about 15 minutes to soften. 93 . If your blender is really big and doesn’t blend this small amount of ingredients well. Then drain the water and blend all the relish ingredients in a high speed blender until smooth. THIRD Get your lettuce boats ready by separating each leaf. FIFTH To assemble. This meal is seriously deli- cious. FOURTH Next. like jackfruit in this case. patting dry and placing in a large serving bowl. Serve up in mason jars for you and your friends or little ones. washing if necessary. So you need to eat more bites of food to ensure caloric sufficiency! 94 . prepare your smoothies! Blend all ingredients in a blender until smooth. Devour as you would enjoy tacos. be- cause raw fruits and vegetables are lower in calories than most cooked meals. ★Healthy Tip: I like to make the smoothies on the side to ensure caloric sufficiency! And I often serve a side of my kids’ favorite fruit with raw meals. simply squeeze a few tablespoons of lime juice into the blender. If you don’t have access to passionfruit. layer the corn salsa inside each lettuce boat and top it with a little Sun Dried Tomato relish. so colorful and refreshing! Fueling your body with nutrient dense raw foods one bite at a time. 95 . With every bite of food you are either feeding disease or fighting it. the bun. We personally prefer toasted gluten free bread to use as the bun. low in fat and are SO easy to prepare. Gluten Free “Food for Life” bread is our favorite. low in sodium. Our family loves using the brand “Vegan Burger by Vegan Mixes” for the patties because they are 100% made out of whole foods.Plant Based Burgers This recipe isn’t about the patty so much as it is a how-to for making epic AND HEALTHY- AT-THE-SAME-TIME plant based burgers. Firstly. If you’d like to create your own plant based patty from scratch check out my friend BONNY RE- BECCA’S ebook “Carbolicious” HERE. 96 . The possibilities are endless. mustard. ★Most ketchups are pretty high in salt. Eat in abundance! 97 .Complimentary toppings go from the obvious ketchup. to get crispy. full of flavor “sweet potato fries” that leave you feeling happy on the inside AND tastes delicious as well! Slice your sweet po- tatoes to desired “fry” shape. But there is an easy way to make tender. and often have an over powering flavor. The recipe for the sour cream is on page 54. or until desired texture is reached. It creates a fresher take on the ketchup deal! SWEET POTATO FRIES: Every burger needs a side of fries. Try diluting the ketchup by mixing in 3 tbsp organic ketchup with 1 cup of finely diced tomatoes or canned (no salt) crushed tomatoes. Flip them half way through and rotate the trays so each get some time on the bottom shelf closest to the burner. crispy on the outside. Bake at 400 degrees Fahren- heit for about 40 min. grilled mushrooms and onions. right? Traditional fries are covered in oil and salt which leaves a feeling of heaviness and does not promote optimal health. guacamole and cashew sour cream. paprika. and black pepper. about 15 minutes. Then layer them on a baking sheet with parchment paper and sprinkle with garlic powder. tomato and lettuce to pickles. 98 . sliced
 2 pounds golden potatoes. this dish is for you! The recipe is inspired by someone I wholeheartedly love. Anthony William. sliced 1 handful fresh basil
 1 tsp oregano
 
 3 heaping tbsp tomato paste
 99 . diced
 8 cups diced tomatoes
 1 medium eggplant. but you’re craving a comforting Italian lasagna. Cozy Potato Lasagna Duuuude! This grainless lasagna is so cozy and delicious! If you are someone who is sensi- tive to grains. sliced
 6 Medjool dates
 1/2 a pound spinach
 1-2 tsp garlic powder
 1 big heirloom tomato. minced
 2 medium zucchini. sliced
 1 medium yellow onion. the @medicicalmedium You will need For the layered lasagna for the tomato sauce
 2 portobello mushrooms. 5 cups raw cashews. broken into chunks
 4 tbsp lemon juice
 1. For the creamy Ricotta 1 large cauliflower. soaked and drained
 1 tsp garlic powder
 1 small peeled zucchini. diced
 1/8 tsp sea salt
 1/4 cup diced carrot
 1/4 cup water Serves 4-5 hungry herbivores 100 . Blend the cashews. lemon juice. for about 10 minutes. zucchini. zucchini. then another layer of marinara. Bake them for about 20 minutes. carrot. sea salt and water in a high speed blender until smooth. pulse it in a food processor (or Vitamix blender) with about 1/3 of the cashew sauce until it becomes chunky and creamy like ricotta. Then separate the cauliflower into big chunks. zucchini and eggplant on a couple baking sheets with parchment paper. then cauliflower ricotta. Then add in the herbs and spices and pulse until well combined. You can even double up the baking sheets by laying an extra layer of parchment paper and vegetables on top of the first layer of sliced veggies. SECOND Meanwhile. Reserve about 1/4 of the onion to add in the blender. SIXTH To assemble. garlic powder.FIRST Preheat the oven to 400 degrees Fahrenheit. Sauté the mushrooms and onion in a little water on medium heat. using the tamper to drive down the ingredients into the blade. THIRD Once the potatoes. zucchini and eggplant are halfway cooked. Add the sauce to the pan with the mushrooms and onion and stir on low heat until warmed up and cooked nicely. spread a layer of marinara at the bottom of 1-2 casserole dishes. FOURTH Meanwhile prepare the tomato sauce. Con- tinue adding layers of spinach. For the finishing touch spread a layer of the remaining cashew sauce and diced heirloom tomato on top and bake lasagna in the oven at 425 de- grees for about 20 minutes. Also add in the tomatoes. dates and blend until smooth. Place the potatoes. take them out and set them aside. Make sure the potatoes are fork tender (almost fully cooked) before taking out. eggplant and potatoes with marinara. Set sauce aside. Top with a layer of potatoes. prepare the ricotta. FIFTH Once the cauliflower is cooked. cashew sauce and ricotta in between. This will make it easier to pre-cook all the veggies in one go. Enjoy! 101 . tomato paste. Now place the cauliflower chunks in the oven on a baking sheet with parchment paper and bake for 20 minutes at 400 degrees Fahrenheit. black pep- 2-3 avocados
 per. 
 2 cans of organic black beans
 1/2 tsp each of garlic powder. sliced
 2 heads romaine or butter lettuce
 2 tbsp lime juice
 optional: sunflower sprouts and diced 1/4 cup cilantro. minced
 cherry tomatoes 
 102 .Kabocha Squash Lettuce Tacos You will need This dish is so simple and satisfying! If you don’t have access to Kabocha squash you can substitute it for another variety of squash. cumin 
 1/2 pound mushrooms. definitely get the Kabocha. It’s the most FLAVORFUL squash! 2 medium kabocha squashes
 1/4 cup sea veggie dulse . or sweet potatoes and yams! But if you have the option. you can skip it. FOURTH Sauté the mushrooms in a saucepan on medium heat. add a few splashes of water and mash with a potato masher. Then add in the garlic powder. Bam! Nutritious and delicious! 103 . Pour the beans into a small pot on medium heat. beans. Place into a large pot and boil with water for about 20 minutes until fork tender. Add in lime juice. THIRD Dice and mash the avocado into guacamole. cilantro and dulse. SECOND Meanwhile. drain and thoroughly rinse the beans with water. then you can stir once every minute or so for 5 minutes until cooked. Layer the romaine lettuce leaves with guacamole. Keep the skin on and dice into chunks. black pepper and cumin and mix together. turn down the heat to low and let simmer for a few more minutes. Serves 3-4 hungry herbivores FIRST Cut open the Kabocha squashes and discard the seeds. sautéed mushrooms and op- tional tomatoes and sprouts. a sprinkle of garlic powder. Stir frequently until the moisture from the mushrooms leach onto the pan. Once the beans get hot. If you don’t have the sea veggie dulse. It just adds a nice dimension of flavor to the guac. FIFTH Once the kabocha squash is fork tender. drain the boiling water. diced kabocha squash. KABOCHA SQUASH BLACK BEANS mushrooms guacamole! 104 . diced
 for the Roasted Red Pepper Hummus
 2 large yams. sliced
 1 tsp paprika
 2 portobello mushrooms. broken into chunks
 2 tbsp tahini
 1/2 a pound of arugula 
 *also 1 cup of the red potatoes and 1 cup of garlic powder and black pepper to taste the bell pepper and onion 105 . Buddah Bowl with roasted bell pepper hummus You will need 2 pounds red potatoes. sliced
 4 tbsp lemon juice
 1/2 a big onion. sliced
 1/2 cup water
 1-2 head of broccoli. peeled and cubed
 1/4 cup pickled jalapeños
 1 red or orange bell pepper. sliced
 1 tsp garlic powder
 2 red or yellow beets. sliced
 1 can of garbanzo beans
 1 large purple or white sweet potato. Once the bell pepper and onion have finished cooking. 106 . and baking the sweet potatoes and yams. Stir occasionally and check to see if you need to add a couple splashes of water to keep the veggies from sticking to the pan. Serves 2 hungry herbivores FIRST Boil or bake the red potatoes. I just like them big! Sauté them in a separate pan on medium heat with 1 tablespoon of low sodium soy sauce or Coconut Aminos. I sometimes feel like boiling the red potatoes. lemon juice and water. sweet potatoes and yams. add about 1 cup of them as well to the blender. or however you pre- fer. Pour them into a high speed blender along with paprika. and place on baking sheets with parch- ment paper. the mushrooms will leak moisture from their spongy selves as the pan warms up and it will create the perfect consistency. FOURTH Slice the portobello mushrooms into thick long slices. For baking. Sprinkle garlic powder and black pepper generously over the spuds. pickled jalapeños. SIXTH Place all the cooked veggie assortments into large serving bowls and top with arugula. Do not over blend or it won’t have the texture of hummus. Place in the oven and bake for 40 minutes at 375 degrees Fahrenheit SECOND You can also boil the beets and broccoli along with the red potatoes. drain and rinse the garbanzo beans in a strainer. generally about 5-10 minutes. slice the sweet potatoes and yams into desired shapes. garlic powder. Serve the hummus on the side for dipping or drizzle all over the bowl for big Buddah bowl goodness. THIRD Sauté the bell pepper and onion in a pan with a little water on medium heat. You do not need to add water because if you stir continuously for the first minute or two. Blend away until chunky and well combined. Toss them all into the large pot of boiling water together for 20 minutes or until fork tender. Add 1 cup of the boiled red potatoes to the blender as well. FIFTH To make the hummus. Con- tinue cooking until desired texture is achieved. SO DELICIOUS! 107 . spiralized
 For the Avocado Aoili
 1 large red beet. You can even serve this dish with large fruit smoothies on the side! Or. Raw Rainbow Noodles with avocado aoili This recipe is quite low in calories to be considered a full dinner. spiralized
 1/4 cup lime juice
 1 cup sunflower greens
 1/4 cup orange juice 
 1 cup diced cherry tomatoes
 2 Medjool dates
 1 cup sea veggie dulse or nori
 1.5 cups cilantro 
 3 tbsp sprouted pumpkin seeds 1 tsp garlic powder
 2 green onions 108 . spiralized
 3 avocados
 1-2 large carrots. for a partially cooked version of this dinner. add boiled sweet pota- toes to this bowl of healthy goodness! You will need 2-3 big zucchini. so be sure to eat fresh fruit be- fore this meal to ensure caloric satisfaction. carrots and beet and divide evenly be- tween 2-3 serving bowls. 109 . THIRD Pour Avocado Aoili over noodles and top with sunflower sprouts. Serves 2-3 hungry herbivores FIRST With a spiralizer. cherry tomatoes. sea veg- gies.” Check out the equipment page on my website for my favorite kitchen utensils. spiralize the zucchini. including the spiralizer I use for raw veggie noodles like these ones! SECOND Blend the Avocado Aoili ingredients in a high speed blender until smooth. If you do not have a spiralizer you can use a vegetable peeler for a flatter. wider looking “noodle. Add sea salt to taste if desired. pumpkin seeds and more avocado if desired! Serve with fruit smoothies or sweet potatoes for a higher density and calorically sufficient meal. soaked in water 4 hours
 1-2 red bell peppers. sliced
 1/4 cup diced cilantro
 1/2 head lettuce for lettuce cups 1/4 cup water 110 . minced
 1 Medjool date
 black pepper to taste
 1 cup diced zucchini
 garlic powder to taste
 1 tsp garlic powder
 2 cups diced tomatoes
 1/8 tsp himalayan salt
 1/2 cucumber. Creamy Quinoa Bowl with kabocha squash and veggies You will need 1 medium kabocha squash 
 For the macadamia cilantro cream
 3 cups quinoa. uncooked
 1 cup macadamia nuts. sliced
 2 tbsp lemon juice
 1-2 cups diced asparagus
 1 tbsp apple cider vinegar
 1/2 an onion. turn the heat down to low and let simmer with the lid on for 25-30 minutes. In a separate large pot (or in the same pot you used for the kabocha squash once it is done being used). and onion in a saucepan on medium heat with a little water. Add black pepper and garlic pow- der to taste and cook until tender and soft. sauté the bell pepper. madacamia cilantro cream. asparagus. or until the water is absorbed and the quinoa is fluffy. THIRD Blend all the macadamia cilantro cream ingredients in a high speed blender until smooth. SECOND While the quinoa and squash are cooking. Once the water reaches a boil. Serves 3-4 Hungry Herbivores FIRST Chop the kabocha squash and discard the seeds. Stir together and enjoy! 111 . Boil in a large pot of water for about 20 minutes until fork tender. diced tomatoes and cucumber. Drain the water and set the squash aside. boil 3 cups of quinoa with 6 cups of water. Serve quinoa and kabocha squash in serving bowls topped with the sautéed veggies. Pad Thai Noodles with lime peanut sauce 112 . For the sauce
 or equivalent of 24 ounces.5 cups low sodium veggie broth
 5 baby fingerling red potatoes. diced (or 2-4 tbsp siracha
 2 cups diced potatoes of choice)
 1-2 tbsp low sodium soy sauce
 1 cup mung bean sprouts 
 2 limes. 1/4 cup diced green onion. minced
 2 tbsp peanut butter
 1 cup snap peas. sliced 
 1 tbsp miso
 1 head broccoli. 1/4 cup diced peanuts. diced
 1. juiced 5 big Crimini mushrooms.. sliced
 1 can of light coconut milk
 1/2 red bell pepper.5 cups diced tomatoes (canned or fresh)
 1/4 onion. sliced
 For garnish
 1/4 cup minced cilantro. You will need 3 packages brown rice Pad Thai noodles. We like Annie 4 Medjool dates
 Chung’s brand
 1.
 1/4 cup grated carrots. 2 limes 113 . SECOND Prepare the sauce by blending the dates. I even have a delicious raw vegan pad thai recipe in my Epic Raw Food ebook called “Bomb Digity Pad Thai” which is my most popular rec- ipe in that ebook. add the bean spouts and mushrooms to the pan. If it includes noodles and a good sauce. bell pepper. Ever since I visited Thailand in col- lege I became obsessed with Pad Thai. Add the rest of the sauce ingredients to mix in well together and continue to simmer. asian noodles stir fries. I’m all about it. peanut butter. I LOVE noodles. sauté the on- ion. Meanwhile. 114 . Serves 3-4 hungry herbivores FIRST Start a large pot of boiling water for the noodles. coco- nut milk and miso in a high speed blender until smooth. you name it. broccoli. baked noodle casseroles. Pour into a small pot or sauce pan to warm up on the stove at medium/low heat. tomatoes.This dish is SO bomb! In case you haven’t noticed by now. About 5 minutes after it begins cooking. Italian pasta. Here is a cooked version which is sure to be a crowd pleaser as well. snap peas. and potatoes with a little veggie broth in a large pan on medium heat. Noodles any- thing really. And back into the large pot and combine with I LOVE feeling lean. a tad bit of soy sauce thoroughly and warm on medium/low goes a long way for us. Mix for dishes like this. If I eat too much salt I end up cooked.THIRD Pour the noodles into the boil. drained and rinsed. hydrated and fresh! So the the sauce and sautéed veggies. and dehydrated. puffy. We like to keep salt to a minimum. 115 . Salty Talk: The Siracha and soy sauce ing water and cook according to instruc. portions are recommendations depending tions. But feel free to add heat. add them feeling bloated. and I feel my FOURTH Once the noodles are best this way. more according to your liking! FIFTH Scoop into large serving bowls and top with the garnishes. on how salty you prefer your meal to be. and 1 DESSERT RAW Crumbly CACAO Cake with Vanilla Layer Frosting You will need 1 pint strawberries. scraped 1-2 tbsp water 116 . sliced
 For the vanilla frosting
 For the filling
 1/2 cup cashews
 1 cup coconut meat (substitute 1/2 c more 10 big Medjool dates
 cashews + 1/4 c extra water if you don’t have 1 cup oats
 coconut meat)
 1/4 cup coconut flakes
 7-8 Medjool dates
 2 tbsp cacao powder
 3/4 cup water
 1 tbsp cacao nibs
 1/2 a vanilla bean. Top with the rest of the frosting and smooth it out. Though layering the frosting is my favorite way to go because it tastes delicious to get the creamy frosting in between each crumbly and crunchy bite! 117 . but don’t add too much water or it will become runny. Place 1/2 of the mixture into a pie pan or similar sized wooden dish and press some- what firmly until flat and smooth. Place the pan in the freezer while you make the frosting. Add a tbsp of water at a time if you are having trouble getting the ingre- dients blending. Then take out and place the rest of the crumbly filling on top of the first layer of frosting and lightly press un- til a smooth layer is reached. about 1 to 2 minutes. Set back in the freezer for a couple hours. Simply press the entire crumbly filling into the dish then top with all the frosting and refriger- ate. Refrigerate overnight then place in the freezer for 5 hours prior to cutting/serving for best consistency. SECOND Blend all vanilla frosting ingredients in a high speed blender until smooth. Top with sliced strawberries when ready to serve ★NOTE: you can skip the steps of layering the filling and frosting if you are crunched for time. THIRD Take the pie dish out of the freezer and pour about 1/3 of the frosting as a layer over the first layer of crumbly filling. serves 6 slices FIRST Pulse all the filling ingredients in the food processor until crumbly and well com- bined. The fisher Family 118 .Thank you for your 
 purchase! Love.