THE WHOLESOME LIFE. 60+ Wholesome Plant Based Recipes + Tips, Info, & Inspiration

THE WHOLESOME LIFE
60+ wholesome plant based recipes + tips, info, & inspiration

CONTENTS
Welcome Lovelies
Let's Connect
about me, elsa
about a plant based diet
lifestyle tips
my bestfriend in the kitchen
Stocking your pantry
breakfast
juices, mylks, teas, smoothies
snacks, dips, basics
lighter meals. lunches
dinners
sweet treats
carbohydrates
fats
protein
Welcome lovelies
Welcome to ‘The Wholesome Life” with Elsa! A recipe eBook filled with over 60 plant-based
wholesome recipes, as well as some tips, info and inspiration. The recipes are inspired by many
different cultures and cuisines. It includes breakfast, drinks, snacks/basics, light meals, dinners,
and of course treats. This is the kind of food that I love creating and eating. Food that will make
you feel nourished, happy and inspired! All of the recipes that I have created are wholesome,
really tasty, and will make you feel full of life.
Firstly, I want to thank you for purchasing this eBook, your support means so much to me. I am
so glad that I can use my passion for healthy food and lifestyle to inspire you to start cooking
wholesome food at home! I have put loads of love, time, and care into creating this for you. As
this is my first ever eBook, it’s taken some time, learning new programs and technology, whilst
also juggling full-time university studies and part-time jobs. However it has all been so worth it,
as I cannot express how fun and exciting it has been, and I am so excited that I can finally share
what I have been working on with you!
I would also like to thank all my friends, family and particularly my partner, Alex, who’ve helped
taste test all these recipes, and for being ever so patient to wait for me to shoot the food before it
could be tasted! Lastly, thank you to Damy from the Jaques Studio who have designed my new
branding, logo and the illustrations you can find in this book.
I can’t wait to see some of your re-creations of my recipes! And I am already feeling so inspired
to start bringing you even more recipes, so stay tuned!
LET’S CONNECT!
Firstly, I love social media, it is such an exciting space to share creativity, be inspired, and
connect with like minded people! Social media is what has given me the opportunity to do all of
this. I am so grateful to be apart of such a fun and creative community!
So I want to see all your re-creations of my recipes!
Use the tags #TheWholesomeLife and #ElsasWholesomeLife so I can see and connect! I’ll also be
reposting creations that I LOVE! + I want to see your pages. I absolutely love checking out your
pages, as so many of you inspire me too!
Find me here:
Instagram
@elsas_wholesomelife
Facebook
Elsa’s Wholesome Life
Email
hello@elsaswholesomelife.com
Site
elsaswholesomelife.com
If you have any questions, feedback or suggestions please connect with my over Instagram,
Facebook or Email. I will do my best to respond to any of your questions!
#ELSASWHOLESOMELIFE
#THEWHOLESOMELIFE
ABOUT ME, ELSA
Hey!
My names Ellie, or as most of you may know me, Elsa. Welcome to my wholesome life!
So for those who don’t know me, then this is why I have chosen to share my wholesome
life with you:
I am currently completing my bachelor degree in Nutrition and Dietetics at Griffith

University on the Gold Coast, Australia. I’ve been studying nutrition for 3 years now,
and I am absolutely loving learning all about our body, nutrition and health. So that’s
where my journey on Instagram with Elsa’s Wholesome Life began.
I started my Instagram account so that I could share the food I create, to inspire people
to get in the kitchen to cook and eat nourishing food, and also to share the other aspects
of what I believe makes a “wholesome life”. It truly has been a journey for me. It has
enabled me to learn so much more about food, cooking, and even about myself. Since
then I’ve started a blog to share my recipes with you all, and just now I have completed
my 1st ever eBook! I have created this collection of plant-based recipes to enable you to
create the food that I love eating and to help you see how easy and tasty healthy food can
be. All recipes, photography, and graphic designing have been done by me!
I believe we live in a crazy world where the food that’s heavily marketed and on our
supermarket shelves is so far from food that we loose sight of what ‘real food’ is, and I
think that’s why people find eating healthy to be hard. So I guess part of what this book
is about, is inspiring people to get back in the kitchen and cook ‘real food’. My recipes are
all plant based, and my message isn’t that this is the only way, but instead I want people
to introduce more of these foods into their daily life, as any change is better then none!
I also love taking extra time to make simple healthy food look beautiful because I believe
you eat with your eyes too, and part of mindful eating is taking a moment to admire the
wholesome food you are about to nourish yourself with.
I truly hope you love this as much as I have loved creating it for you all.
Enjoy,
Elsa, xx
EAT
MORE
PLANTS.
About a plant based diet
A plant based diet or lifestyle, is one that excludes animal products from food (such as meat,
dairy and eggs). I’ve created this book based on the way I eat, a wholefood, plant based lifestyle,
to inspire you to eat more plant based meals, more consciously, and experience how enjoyable it
can be, while also being nourished.
Our culture currently consumes an excessive amount of meat and dairy. For many Australian’s,
meat is the main component in their diet. Meals and special occasions are based around it. Yet
the World Cancer Prevention guidelines even state to eat more plant foods and less red meat,
since red meat has been found to be carcinogenic! Meat and dairy is also high in saturated fats,
(the bad fats!) and some contain high amounts of hormones.
Another exciting benefit of eating less meat and dairy and more plants is that it is more
environmentally friendly. A lot of produce such as grains and water goes into raising livestock
for meat and dairy. Meat and dairy farming are the greatest contributors to Greenhouse Gas
Emissions in the Agriculture sector (an industry in Australia that produces more GHG’s than
transport). Much of this is due to the release of methane gas in the livestock’s manure.
Ethically, if you look into these industries, the cruelty that goes on is another aspect that makes
eating more plants better. If you want to become more educated about what really goes on in
these industries and why eating more plants is great, watch these documentaries: Cowspiracy,
Forks over Knifes, Food Inc., and Earthlings.
Now having a background education in nutrition, I know very well that this kind of lifestyle
doesn’t suit everyone’s needs, and that’s why I fully support anyone experimenting with plant
based eating, to make it fit in with your life, which for some people may mean incorporating
some foods such as eggs and fish where necessary as everyone is different, and my philosophy is
simply just to EAT MORE PLANTS.
lifestyle tips
Out of sight, out of mind- don’t keep any unhealthy food in the house, that way you won’t think
about it as much.
Get out and explore- whenever I get some time off, I love going somewhere I’ve never been
before. The world is an amazing place, and there is just so much to see. The best way to see it is
by foot!
Shop local- I like to buy all my fruit and veg from small local fruit and veg shops and markets,
that way you can support locals, + they’re usually not full of processed and packaged products,
so you don’t end up buying unnecessary things.
Go to bed a little earlier so that you can get up earlier. Mornings are so peaceful, and I find this
is the best time to get outside and get active. I get up with the sun (at 5am) so I can squeeze in a
big walk and even sometimes some yoga before I start my day.
Find multiple ways to move your body that you love: I love running long distances, power
yoga, pilates, and hiking. Try to make these morning rituals! Exercising releases endorphin’s
that make you feel amazing! When you feel fit and love the forms of exercise you do it becomes
addictive and fun.
Show yourself some love. Run a bath, have a glass of wine, go to bed early, go watch a movie,
get some takeaway, curl up on the couch.. These are all some things I love doing every now and
then, its great to be healthy, but every now and then you also need to relax and treat yourself to
something you enjoy!
Create a space in your home that you love and feel relaxed in. For me this is my bedroom, I’ve
filled it with plants, pictures, books, candles, and a cosy crate bed. I love chilling out on my bed,
lighting candles, writing blog posts and listening to music.
Eat less
from a box
&
more from
the earth
my best friend in the kitchen!
The best blender ever, aka my Vitamix:
So basically, a Vitamix is a high-powered blender that can do almost

everything! I use it in nearly all of my recipes, and I have to say it is my best
friend in the kitchen. I got one over 2 years ago, and seriously don’t know
how I would live without it now!
You can turn whole raw nuts into nut butters, or make raw cakes that are
smooth and creamy. Add whole grains to it and you can make your own
flours, or add pure frozen fruit to it to make no added sugar ‘nice-cream’/
fruit sorbet, or even home made acai bowls!
I use it every day to make my smoothies and smoothie bowls for breakfast,
or even to make homemade sauces, dips, curry pastes, or soups for lunch and
dinner!
You name it… I blend it. I personally think it’s the secret to getting the
creamiest smoothest raw treats, and having worked with a few different
brands I have always found that the Vitamix feels the most sturdy. If you want
to invest in a really handy kitchen appliance for making whole, raw, healthy
foods I honestly recommend one.
Pictured is my new Vitamix s30 machine.

Stocking your pantry
Having a good stock of staples in your pantry makes eating healthy and being prepared easy. The
cheapest way to do this is by refilling your old jars (I like reusing my empty coconut oil,
sauerkraut’s, or nut butter jars) with goodies from your local bulk food store.
I shop at the Source Bulk Foods. They have over 20 stores around Australia, and the most
amazing range of whole bulk foods I have ever my laid eyes on. I try to take my empty jars in to
fill up, so there is zero waste! Buying from bulk stores often works out cheaper as you can get as
little or as much as you need, and your not paying for the fancy packaging.
To start out your pantry, start with some of the basics that you can use in everyday cooking or
snacking.
Raw nuts are great for snacking, topping smoothie bowls, or making treats. My favourites are
pecans, cashews and almonds.
Wholegrains are an essential part of many meals, whether it be for your morning porridge,
baking your own bread, or adding to salads and stir-fries. My absolute musts are oats, brown
rice, buckwheat, and whole meal spelt flour.
Seeds are super nutritious and are great for replacing eggs in baking, topping your salads, or
making granolas. I always keep pepita’s, sunflower seeds, chia seeds, and flax seeds on hand.
After this I start to collect lots of other goodies for my recipes such as superfood powders (cacao,
maqui, spirulina, etc.), herbs and spices, cooking oils (sesame, olive, etc.), and sauces/sweeteners
(tamari, apple cider vinegar, maple syrup, etc.). There’s even a wonderful range of tea’s (rainbow
chai!!), freshly made nut butters, and natural cleaning products.
Check them out on instagram! @thesourcebulkfoods

D.I.Y. beauty
FACE MASK
+ ingredients!
1/2 a banana (very ripe)
SCRUB
1/4 of an avocado (ripe)
1 medjool date
1 tsp coconut oil
1 tsp raw cacao powder
so good you can eat it! 1/4 cup oats
2 tbsp warm water
how to make!
1. Add banana, avocado, date, coconut oil, and cacao powder to a blender and blend until
smooth.
2. Transfer to a bowl.
3. Clean and dry blender, add the oats and blitz until grainy, transfer to another bowl and set
aside.
4. Cleanse your face so that its clean.
5. Add 2 tbsp warm water to the oats and stir to make a paste, massage the oat paste onto your
face to gently exfoliate. Rinse with warm water.
6. Apply the chocolate mask all over your face and neck, leave on for 15 minutes, or up to 1 hr.
6. Rinse the mask off with warm water, gently pat your face dry with a clean towel.
7. Apply your favourite natural moisturiser. (I use an organic + natural face serum/oil + a
home made hemp cream).
A wonderful
day starts with
a nourishing
BREAKFAST
SPICED MAPLE
ROASTED
GRANOLA
GF, DF, V
8-12 serves
ooo
----------------------------------------------------------------------------------------------
INGREDIENTS!
200g pecans
2 cup buckwheat grouts
4 tbsp linseed/flaxseed
4 tbsp sesame seeds
2 tbsp oil (1 tbsp sesame oil and 1 tbsp olive oil)
¼ cup 100% maple syrup
1-2 tsp cinnamon powder
½ tsp cardamom powder
Pinch of sea salt
Optional extra: 8-10 drops orange essential oil, or 2 tbsp grated orange rind
HOW TO MAKE!
1. Preheat oven to 160 degrees celcius fan forced
2. Combine the nuts, buckwheat, seeds, salt and spices in a large bowl, pour over the oil
and maple (add orange oil/rind if you choose) and toss so that it is evenly coated
3. Line a baking tray with baking paper and transfer contents of the bowl to the tray
4. Bake in the oven for approximately 25 minutes (check on them at 15-20 minutes, turn
them over so that the bottom gets cooked too)
5. Set aside on a bench to cool for 5-10 minutes, then serve fresh with some coconut yo-
ghurt and fresh fruit, or store in a sealed jar (I keep mine in a jar in the fridge for extra
freshness).
CRUNCHY
CHOC NUTTY
GRANOLA
GF, DF, V
INGREDIENTS! 8-12 serves
1 cup almonds/hazelnuts
1 cup puffed brown rice
1 cup buckwheat
2 tbsp linseed/flaxseed
1/2 cup coconut flakes
2 tbsp cacao powder
2 tbsp coconut oil
4 tbsp coconut nectar
pinch of sea salt
--------------------------------------------------------------------------------------------------------------------
HOW TO MAKE!
1. Preheat oven to 160 degrees celcius fan forced
2. Combine the nuts, brown rice puffs, buckwheat, coconut flakes, flaxseeds, salt in a large
bowl, sift the cacao powder into the bowl and stir.
3. Pour the melted coconut oil and coconut nectar over the mixture and give it a good toss.
4. Line a baking tray with baking paper
5. Transfer contents of the bowl to the tray evenly
6. Bake in the oven for approximately 20-25 minutes (check on them at 15-20 minutes)
7. Set aside on a bench to cool for 5-10 minutes, then serve fresh with some fresh almond
mylk and sliced fruit, or store in a sealed jar.
TIP! To keep it crunchier and fresher for longer, store in a sealed jar in the fridge.
1
3
Granola bowls 3 ways
serving tip!
*********************************
Making your own granola is an easy way to make breakfasts delicious!
Here is some ideas for how you can serve up your granola for breakfast:
1. Serve with coconut yoghurt, fresh strawberries, blueberries,

raspberries, mandarin, and passionfruit.
2. Serve with coconut yoghurt, sesame seeds, banana, strawberries, and a

raspberry coulis. To make the raspberry coulis: simply add frozen
raspberries to a pot over medium heat with 1-2 tbsp of water, allow
berries to come to boil, remove from heat and mash with a fork.
3. Serve with banana, strawberries, coconut flakes, and almond mylk (see
nut mylks recipe in drinks section)
or get creative and make up your own combo, show me how you like to
serve your granola on instagram!
ps. it also makes a delicious snack to munch on during the day.
#thewholesomelife #elsaswholesomelife
"Norridge"
‘nourishing porridge’
makes 1 bowl
GF, DF, V
INGREDIENTS!
1 pear
4 dried dates
1 tsp cinnamon
1/2 cup oats
1/2 tsp vanilla powder
1/2 cup nut mylk (e.g. almond, coconut)
1 tsp hemp seeds
1 tbsp coconut flakes
1/2 tsp sesame seeds
2-3 strawberries
1 cup water
HOW TO MAKE!
1. Fill a small saucepan 3/4 full with water, bring to the boil, add the dates, cinnamon powder to
the pot, then place the pear in the pot. Cover and allow to poach for 10-15 minutes turning the
pear occasionally.
2. Meanwhile, add the oats, 1 cup of water and 1/4 cup of nut mylk (leaving 1/4 cup to serve), and
vanilla powder to another pot over medium heat. Cook oats for 5 minutes, stirring occasionally.
3. Remove the pear from the pot, allow the water in the pot to continue to boil, until it reduces to
a syrup.
4. Pour oats into your bowl, place the pear on top, pour the rest of the nut mylk over the oats,
sprinkle with hemp seeds, coconut flakes, sesame seeds, and sliced strawberries, drizzle a couple
of tablespoons of the reduced date syrup.
5. Eat with a spoon, you may need a knife to help you get through the pear :)
UPSIDE
INGREDIENTS!
DOWN
1 frozen banana
2 sachets frozen pure acai
1/4- 1/2 cup coconut water
ACAI
1 banana
3 strawberries
10 blueberries
JAR
1 tbsp cacao nibs
1/3 cup raw buckwheat
---------------------------------------------------------------------------------------------------------------------------------------
ooo
makes 1 jar
GF, DF, V
HOW TO MAKE!
1. Add the frozen banana, acai pulp, and coconut water (start with 1/4 cup and add more if
needed) to the blender.
2. Blend on high, add extra coconut water if too thick, blend until smooth (sorbet-like
consistency).
3. Slice strawberries and fresh banana, arrange banana slices at the bottom of the jar (see
picture), then pour in the buckwheat, then arrange the sliced strawberries above the buckwheat.
4. Carefully scoop in the acai mixture to fill the jar to the top.
5. Top with blueberries, coconut flakes, and cacao nibs.
TIP!
Using a high powered blender such as a vitamix makes blending acai bowls a dream!
I’ve used a 500mL jar.
Indecisivetoast
toppers
sweet or savoury? why not have both!
savoury! how to make!

1 slice sourdough bread 1. Toast the bread
1/2 avocado
2 slices roma tomatoes 2. Slice the avocado, banana and strawberry into thin slices.
1/4 lime 3. Place the avocado slices over 1 pc of toast and the banana
salt and pepper over the other slice.
4. Top the avocado with tomato slices, sesame seeds, lime
sweet! juice, and salt and pepper to taste.
5. Top the banana with slices of strawberry, sprinkle coconut

1 slice sourdough bread flakes, and drizzle the maple over the top.
1 small banana
1 strawberry Enjoy!
1 tbsp coconut flakes I love saving the sweet for last.
1 tsp pure maple syrup
Which bread is best? I buy my sourdough from local organic bakeries that
ferment it for over 36 hours. yeast free + I always try different flour
combinations: rye, spelt, wholemeal, buckwheat, etc.
Banana Berry Pancakes
GF, DF, V
makes 8 mini pancakes
INGREDIENTS!
1 large ripe banana to top:
1/2 cup buckwheat flour 1 tbsp pure maple syrup
1 tsp baking powder 1 cup of fresh berries
1/2 tsp vanilla powder handful of chopped nuts
1/2 tbsp flax seeds (I’ve used pecans)
1 1/2 tbsp water
3/4 cup almond milk
1 tbsp olive oil (for frying)
HOW TO MAKE!
1. In a small bowl stir together the flax seeds and water and set aside for 15 minutes.
2. In a blender, add the banana, almond milk, vanilla powder, and flax mix, blend.
3. Sieve into a large mixing bowl the flour and baking powder.
4. Make a well in the centre of the dry mix, then pour in the wet mix (from the blender), stir
until its evenly combined and forms a runny smoothie consistency. (If it’s too thick add a dash
more almond milk).
5. Heat the oven to 120 degrees celcius fan forced and heat a non-stick fry pan over medium
heat with a drizzle of olive oil, pour in 1/4 cup of the pancake mixture into the centre of the pan.
6. Wait until pancake begins to bubble all over then carefully flip the pancake and cook the
other side for another minute or two.
7. Transfer cooked pancake to a plate and place in the oven to keep warm.
8. Repeat steps 5-7 until the mixture is all gone.
9. Remove pancakes from the oven, top with fresh berries, maple syrup and chopped nuts.
now get back in bed, because everyone deserves to eat pancakes in bed!
ooo
Dreamy PBJ
smoothie bowl
makes 1 big nice-cream bowl!
ingredients!
Smoothie: Toppings:
2 frozen bananas 1/3 cup crunchy choc nutty granola
1/2 cup almond milk (see earlier recipe)
(or other plant based mylk) 1 tbsp peanut butter (see dips/basics section)
1/2 tsp cinnamon powder 2 tbsp raw chocolate (see dips/basics section)
2 ice cubes 5 strawberries
1/2 a banana
how to make!
1. To make the smoothie: add the banana, milk, cinnamon and ice to a blender and blend until
smooth, thick, and creamy (should resemble soft serve consistency).
2. Make up a small batch of raw chocolate (see dips/basics section for the recipe), leave it runny
for a chocolate drizzle.
3. Scoop the smoothie mixture into your bowl, top with sliced banana, sliced strawberries, a big
drizzle of raw chocolate (will start to set on the cold smoothie!), a drizzle of peanut butter (you
can use store bought natural peanut butter, or use my quick 3 ingredient recipe in the dips/basics
section), and finally top with my delicious homemade crunchy choc nutty granola.
BANANA CREPES
V, DF
makes 4-6 crepes
INGREDIENTS!
Crepes:
1 banana To serve:
1 tsp flax seeds 50g good quality dark chocolate
½ cup wholemeal spelt flour (I choose loving earth creamy mylk, or 80%
(or buckwheat flour for GF option) dark chocolate)
¾ cup almond milk 1 cup frozen mixed berries
1 tsp coconut sugar handful of fresh strawberries (sliced)
pinch of salt 1 banana (sliced)
1-2 tbsp olive oil (for frying)
HOW TO MAKE!
1. Add all crepe ingredients (except oil) to a blender and mix on medium speed.
2. Transfer to a glass/jar and refrigerate for 30 minutes.
3. Warm oven to 120 degrees fan forced.
4. Heat a pan over medium heat, add a dash of oil, swirl it around the pan.
5. Pour into the pan about ¼ of a cup of mixture (more if you like them larger, less if smaller)
and quickly swirl the pan around to spread the mixture out in a thin large circle (<3mm thick).
6. Cook on each side for about 2 minutes or until its well cooked enough not to fall apart when
you try to flip it (being impatient and trying to flip them too early can be a disaster)
7. Transfer cooked crepes to a plate and place in the oven to keep warm while you continue with
the remaining mixture.
8. Roughly chop and grate the chocolate, slice the banana and strawberries.
9. Divide the chocolate, banana and berries evenly over the crepes, fold crepes in half and then
half again (into triangles) and top with some extra shaved chocolate, eat while its warm and the
chocolate is melting.
FRUIT &
INGREDIENTS! NUT LOAF
1 cup buckwheat flour
1 tsp baking powder
1 tsp bicarbonate soda
gf, df, v
1 tsp cinnamon makes 8 serves
pinch of salt
1 1/2 cup chopped dried fruit
(figs, apricots, pears, peach, raisens)
1 cup nuts
(pecans, walnuts, almonds)
1/2 cup seeds
(flax, pumpkin, sunflower)
1/4 cup olive oil
1 1/4 cup water
+ extra 1 tbsp of seeds for topping
how to make!
1. Preheat oven to 180 degrees celcius, sieve the flour, baking powder, bicarb soda, cinnamon,
and salt into a large mixing bowl.
2. Chop the dried fruit, nuts and seeds, and add to the mixing bowl.
3. Pour the oil and water over and stir well.
4. Line a loaf tin with baking paper.
5. Pour the mixture into the baking tin, sprinkle with extra seeds, and place in oven to bake
for ~30 minutes or until golden on top, and knife comes out clean.
6. Remove from oven, allow to sit for 30 minutes, remove from tin, slice up and store in the
refridgerator. Serve toasted with jam, nut butter and fresh banana.
BEAUTIFUL
BIRCHER BOWL!
makes One breakfast bOwl Of o
double the ingredients for 2 people!
DF, V
INGREDIENTS!
Bircher: To top your bowl:
1/4 cup oats (use as many or as little!)
1/4 cup buckwheat 1 handful berries (raspberries, strawberries)
1/2 cup fresh orange juice 1/2 banana
2 tsp seeds (pepita, flax) 1 tbsp pomegrante seeds
1 tbsp chopped almonds 1 tbsp chopped nuts (pecan, almond)
1 tbsp dried raisins 1 tsp seeds (sesame)
1/4 tsp vanilla powder 1 tbsp coconut flakes
1/4 tsp cardamom powder 2 tbsp coconut cream/ coconut yoghurt
Optional decorations:
3 peices of dehydrated orange peel
3-4 edible flowers
HOW TO MAKE!
so simple!
1. Combine all ingredients for the bircher in a bowl, stir, cover and refridgerate overnight.
2. In the morning, stir the bowl again, top with sliced berries, sliced banana, pomegranate seeds,
nuts, seeds, coconut flakes, and coconut cream.
3. Admire, and enjoy!
WHOLESOME FACTS
o Oats and buckwheat will keep you feeling full
o Nuts and seeds are a great source of unsaturated fats (the good stuff)
o No added sugar, sweetened with fresh orange juice, dried fruit, and fresh fruit
o Berries are a great source of antioxidants
o Oats don’t actually contain any gluten, however they are processed by the same machines as
wheat, so although not suitable for coeliacs, they are fine for those with a gluten intolerance!
WHOLESOME
NANIE BREAD
V, DF HOW TO MAKE!
1. Preheat oven to 180 degrees celcius (fan forced).
GF option Place the dates in a pot with the water and bring to the
for gf option: use boil, reduce heat to low, stirring frequently. The dates
3/4 rice/buckwheat should soften and turn to a paste.
flour and 1/4 arrow- 2. Pour contents of the pot into a blender with the
root flour bananas, flax seeds, and vanilla powder. Blend until
smooth.
3. In a large mixing bowl, sieve in the flour, baking

INGREDIENTS! powder, bicarbonate soda, cinnamon, ginger, and
cardamom. Pour the contents of the blender into the
2 large really ripe bananas mixing bowl and mix well.
1.5 cup wholemeal flour (i’ve
used spelt) 4. Line a loaf tin with baking paper and pour mix in.
1 tsp vanilla powder May require a spatula to push the mixture into the
2 tsp cinnamon powder corners of the tray.
1 tsp ginger powder
1 tsp cardamom powder 5. Sprinkle walnuts over the loaf, place in oven to bake
1 tbsp flax seeds for approximately 45 minutes.
1 cup water
1/2 cup dried dates 6. Remove from oven, place a knife in the centre,
1.5 tsp baking powder check if knife comes out clean (cooked).
1/2 cup walnuts 7. Let the loaf cool for 20 minutes then you can slice
up and eat! Toasted with some sliced banana and
coconut yoghurt is how I love it :)
Herby PUMPKIN Loaf
GF, V, DF
makes 12 slices
Ingredients!
2 cups grated pumpkin (approx 1/4 pumpkin)
1 1/2 cup buckwheat flour (or any wholemeal flour!)
1/4 cup olive oil
2 tsp mixed dried herbs
1 tsp salt flakes
3/4 cup water
2 tbsp flax seeds
2 tbsp pumpkin seeds
2 tbsp apple cider vinegar
1 tsp baking powder
how to make!
1. Preheat oven to 180 degrees celcius, line a loaf tin with baking paper.
2. Place water, flax seeds, apple cider, and oil in a bowl, stir and set aside for at least 10 minutes.
3. Add grated pumpkin to a seperate bowl, sieve in the flour, baking powder and bicarb soda,
stir the flour through, then add the herbs and salt, and pour in the bowl of liquid (from step 2).
4. Stir well so that all the flour is moistened, then spoon the bread mix into the baking tin.
5. Sprinkle the pumpkin seeds over the loaf and place in the oven for approximately 40 minutes
or until a knife comes out clean.
6. Allow loaf to cool for 20 minutes, remove from loaf tin, cool on a wire rack for another 20
minutes before slicing up. Slice into 12 pieces (~1cm).
7. Serve toasted or fresh, with avocado, tomato or mushrooms.
Nourish plate-
BIG VEGAN BREAKY

ingredients!
2 slices of pumpkin loaf
(see previous page)
1/2 cup cherry tomatoes
1 cup kale
1/2 cup salad greens
1/2 avocado
1 cup mushrooms
Handful alfalfa sprouts
2 tbsp sauerkraut
1 tbsp cashew cheese
(see dips/basics section)
1 tbsp sunflower seeds
Juice of 1/4 lime
1 tbsp olive oil
1 tsp dried thyme
how to make!
1. Heat a pan over medium-high heat with the olive oil. Add the mushrooms and thyme,
sauté’ for a few minutes (until golden).
2. Meanwhile, toast the pumpkin bread in a toaster or under the grill.
3. Add the mushies to a bowl, then add the kale to the pan, squeeze the lime juice over the kale
and sauté’ for 1-2 minutes.
4. Add the pumpkin bread, sautéed kale, and rest of the salad ingredients to the bowl with the
mushrooms.
SUMMERTIME CHIA
PUDDING
***
GF, DF, V
In Australia, Summer is the season of juicy sweet mangoes. If not
in season, substitute with banana or pear. The best thing about
this is there’s no need for added sugar! and chia seeds are packed
with omega-3 fatty acids
ingredients!
1/4 cup chia seeds
1 cup liquid: 1 part water, 2 parts mylk
(I’ve used almond)
1 tsp vanilla powder
1 mango cheek
1/4 cup blueberries
2 tbsp shredded coconut
1 tbsp hemp seeds
how to make!
1. Prepare this the night before: add the chia seeds, liquid, and vanilla to a jar. Seal, shake,
and refridgerate overnight.
2. In the morning shake, then top with coconut, diced mango, blueberries, and hemp seeds.
3. Eat straight away or reseal the jar and take with you. Makes a great on-the-go breakfast to
take down to the beach in summer.
“Every now
and then,
I like going
some place
new”
Smoothies,
Juices,
Teas,
and Mylks.
- nourish & hydrate

3 nut mylk’s
makes 800mL o
GF, DF, V
INGREDIENTS! HOW TO MAKE!

Tools for the job: a nut mylk bag / cheese
1. Once the nuts have soaked for over 8
cloth, a blender, an 800mL milk bottle.
hours, (to soak simply place them in a bowl
COCONUT MYLK and cover with water and leave overnight)
1 cup shredded coconut (soaked >8 hrs)
drain and rinse them then add them to the
3 cups water
blender
Pinch of salt
1 tsp vanilla powder 2. Add the water, sweetener, and spices/
flavours, and blend on a high speed for 1-2
ALMOND MYLK
minutes
1 cup of raw almonds (soaked >8 hrs)
3. Pour contents of the blender into your
3 cups water
2 fresh medjool dates nut milk bag/ cheese cloth over a big mixing
Pinch of salt bowl, squeeze all the milk through the fabric,
1/2 tsp cinnamon powder this takes me about 3-5 minutes to squeeze
as much of the mylk out, and should leave
CASHEW MYLK
behind a big handful of nut/coconut meal
1 cup raw cashews (soaked >8hrs)
3 cups water (you can discard this or use it in your
1-2 tbsp pure maple syrup baking!)
Pinch of salt 4. Pour the ‘mylk’ into a big bottle/jar and
1/2 tsp nutmeg powder
store in the fridge for up to a week.
***
Chai-spiced tea party
Makes 4-6 cups of LOVE
INGREDIENTS!
CHAI SPICE LIQUID
2 cinnamon sticks (cassia bark) 800mL nut mylk (see previous page)
1 tsp ground nutmeg 3 cups water
½ tsp fennel seeds 2 tsp pure maple syrup
1 inch knob of fresh ginger, peeled and sliced
6 cloves
6 whole cardamom pods, crushed
2 star anise
1 tsp vanilla powder
2 tsp black tea
HOW TO MAKE!
1. Add all the chai spice mix to a pot over medium heat, and add the water, bring to a boil, then
reduce heat to low, and allow pot to simmer for 10 minutes
2. Meanwhile place another pot on a low-medium heat, add the nut mylk and gently heat but do
not allow it to boil.
3. Pour chai pot contents through a fine strainer (I use a sieve), and into a large jug or teapot (if
you have one big enough), and add the warm nut mylk.
4. Stir in the sweetener if using, and serve straight away, with a sprinkle of cinnamon powder on
top
You may store it in a sealed jar in the fridge for up to 24 hrs and gently reheat mix on the stove,
or drink cold as a refreshing spiced mylk!
Golden mylk
gf, df, v
makes a mug
ingredients!
1 mug mylk
(see nut mylk’s recipe)
1 tsp turmeric powder
1/2 tsp cinnamon powder
1/2-1 tsp sweetener (optional)
how to make!
1. Place a small pot over medium heat.
2. Add the nut mylk (premade from nut mylk’s recipes or store bought) to the pot.
3. Add all other ingredient’s to the pot and allow pot to come to almost boiling (steamy but
not bubbling), stir well.
4. Remove from heat, pour into mug, and allow to cool to your preferred temperature.
Enjoy.
my 3 fav
juice combo's!
1. Chop all fruits/veggies into quarters (or
Big greenie! pieces small enough to fit in your juicer).
1 cucumber
1 lemon (peel removed) 2. Put everything through your juicer (I use
1 green apple a cold press juicer, it extracts without
1 cup kale
damaging nutrients).
1 cup spinach
handful of mint leaves
3. Pour juice into jar and drink straight
away or store in fridge for up to 24 hrs (cold
winter cleanser! press juice may be stored for up to 2-3 days,
however drinking fresh is always best).
3-4 large carrots
1 orange (peel removed)
2 mandarins (peel removed)
1 inch ginger
1/2 inch fresh turmeric TIP:
(or 1/2 tsp powdered)
Thinking of doing a juice cleanse? Try
making all your own juices. It’s much more
veggieful affordable, and you can experiment with

many different combo’s. I always find veggie
1 baby beetroot juices (low in fruit) best, as it’s less sugar
3 carrots
dense.
1 lemon (peel removed)
1 cucumber/ 4 sticks celery
1 inch pc ginger
CHOCCY SUPER
-SHAKE-
ingredients! gf, df, v
1 large ripe banana (frozen)
1 cup mylk (almond/coconut/ rice)
1/4 cup coconut yoghurt
2 tbsp tahini
1 tbsp cacao powder
4 ice cubes
Topping:
1 tsp cacao nibs
1 tbsp coconut yoghurt
1 tsp cacao powder
1 tsp sweetener (I’ve used maple syrup)
how to make!
1. Add the tsp of cacao powder and sweetener to a bowl and whisk to make a chocolate syrup. Set
aside.
2. Add the banana, mylk, yoghurt, tahini, cacao and ice to a blender, blend until thick and
smooth.
3. Pour thickshake into a 500ml jar/glass, drizzle the chocolate syrup over the top, sprinkle the
nibs and coconut flakes, and top with a dollop of coconut yoghurt. Grab a straw, spoon and get
into it!
Berries n’ Cream
Shake
V, GF, DF
makes 500mL
INGREDIENTS!
1/2 cup frozen raspberries
2 frozen bananas
1 cup coconut mylk
(see homemade mylk’s)
Try adding 1 tbsp of natural peanut butter and make it a peanut butter and jelly shake, a
real treat!
HOW TO MAKE!
1. Defrost berries, whisk/mash with a fork, add to bottom of a jar.
2. Add bananas, vanilla and coconut mylk to blender, blend until smooth.
3. Pour smoothie over berries.

GREEN
INGREDIENTS!
GOODESS
1 frozen banana
1/2 cup frozen papaya OR
1/2 cup frozen mango
smoothie
(whichever is in season)
1 big kale leaf
1 big handful baby spinach
----------
1/2 tsp spirulina powder
1 cup coconut water
Handful of ice cubes
GF, DF, V
makes 700mL
HOW TO MAKE!
1. Add all ingredients to a blender, blend until smooth and dreamy!
2. Pour into a large jar and drink.
TIP!
You can freeze your greens too!
When you buy a bunch of kale and spinach, bag half of it in the freezer for your
smoothies. That way it’s kept fresh, full of nutrients, and you don’t need to race out to
buy a new bunch each week!
Summer Smoothie
gf, df, v
makes 700mL
ingredients!
Bottom layer:
1/2 cup frozen dragonfruit/ pitaya
1 tbsp chia seeds
1/4 cup coconut water
Top layer:
1 frozen banana
1 frozen mango
1 passionfruit
3 ice cubes
1/2 cup nut mylk
how to make!
1. Add the dragonfruit, chia seeds and coconut water to a blender, blend until smooth.
2. Transfer to a jar, place in the freezer for 10 minutes while you make the top layer.
3. Add the banana, mango, passionfruit, ice and mylk to the blender and blend until
smooth. Pour over the bottom layer.
4. Place a straw in and give it a quick swirl.
5. Drink straight away.
Iced
turmeric
MYLK
ingredients!
----
8 ice cubes
1 cup mylk (almond/rice/coconut) GF, DF, V
1 tsp coconut nectar
1/2 tsp turmeric powder makes 500 ml
1/2 tsp cinnamon powder
how to make!
1. Add the spices to a pot with half of the mylk, warm until steaming but not boiling.
2. Place ice in a glass/jar and drizzle the coconut nectar around the brim of the glass.
3. Pour the other half of mylk into the jar, then pour over the warm spiced mylk from the
pot.
4. Stir and drink.
Start each day with a
Start
grateful heart
oo
each day
with a
grateful
heart.
Snacks,
dips,
and basics.
Berry
ingredients!
CHIA 250g strawberries/ mixed berries
(frozen or fresh)
Jam
1 tbsp lemon juice
2-3 tbsp chia seeds
1 tbsp sweetener
(such as pure maple syrup)
makes ~ 300mL
how to make!
1
1. Place the berries and sweetener in a pot over
v,gf,df medium heat, cook for 5 minutes, stirring.
2. Add berries to a blender with the lemon juice

and chia seeds, blend until smooth.
3. Pour into a jar, seal and keep in the fridge for

1 week.
TIP!
I love using mine in smoothies! Or better yet,
use in jam drop cookies!
See treats section for the recipe.
Peanut
Butter Ingredients!
o 250g roasted unsalted peanuts
2 tbsp oil (such as peanut oil)
makes ~ 1 cup pinch of salt
V, GF, DF
How to make!
1. Add peanuts, oil and salt to a blender
(this will probably require a high powered
blender such as a Vitamix).
2. Blend on high until smooth. If you want

it a little runny add an extra tbsp of oil.
3. Taste and add a touch of extra salt if it

needs it.
4. Transfer to a clean jar, seal and store in

the pantry or fridge- I like keeping mine in
the pantry so it’s easy to spread.
CASHEW CREAM
gf, df, v
ingredients!
1 cup raw cashews
1/4 cup lemon juice
1/4 cup water
2 tbsp nutritional yeast
1 tsp garlic flakes
Pinch of salt - or to taste
Optional extras:
½ tsp chilli flakes
1 tsp onion powder
how to make!
1. Soak the cashews overnight in water, then drain. This step softens them. (Optional)
2. Add all ingredients to a high powdered blender and blend until smooth and creamy. You
may add extra lemon juice or water if you want it a runny sauce/dressing consistency.
3. Season with salt to suit your taste preference and any other extra’s (onion powder, chilli
flakes, etc.).
4. Pour into a clean jar, seal and refrigerate for up to 1 week to use on pizzas, nacho’s, soups,
or as a dip.
I use this as a replacement of cheese to swirl over pizzas and nachos,

spread on burgers, or use as a dip for your sweet potato chips. High in
healthy unsaturated fats, vitamins, minerals, and protein. You can experiment
with flavouring this by adding different herbs and spices.
Raw Chocolate
GF, DF, V
makes 1 cup
Ingredients! \
1/3 cup raw cacao powder
1/3 cup melted coconut oil
1/4 - 1/3 sweetener (such as maple syrup)
pinch of salt
Halve or quarter the ingredients for a smaller batch.
How to make!
1. Melt the coconut oil in a bowl over a pot of boiling water (if not already melted in the
heat of the day).
2. Add the sweetener, start with just 1/4 cup.
3. Add the cacao powder and salt, whisk in with a fork. Taste and add additional
sweetener if needed. If too thick add additional melted coconut oil.
How to use:
Use straight away as a runny chocolate sauce to drizzle over treats and nicecream, or dip
fruit in. It will set hard like ‘ice-magic’ when poured over cold foods.
Pour into silicone moulds and set in the freezer to make chocolate pieces.
Pour onto a baking tray lined with baking paper and sprinkle over some nuts/ seeds/
coconut to make a chocolate bark.
SWEET TATIE FRIES
a tasty snack for 2 or for the side of 4 big veggie burgers!!
GF, DF, V
ingredients! 2 medium sweet potatoes
2 tsp olive oil
1 tsp ground sweet paprika
1 tsp pink himalayan salt
HOW TO MAKE!
1. Preheat oven to 160 degrees celcius (fan forced).
2. Cut sweet potatoes into long (5-8cm) sticks that are ~1.5 cm thick.
3. Add to a mixing bowl, pour over olive oil, salt and paprika, and toss to coat evenly.
4. Transfer chippies to a lined baking tray and spread evenly (none touching).
5. Bake chips in the oven for ~30 min or until crisp and golden outside, soft inside.
-------------------------------------------------------------------------------------------------------------
Creamy INGREDIENTS!
MEX GF, DF, V

½ cup raw cashews 1 spring onion
½ cup water ½ large avocado
Juice of 1 lime ½ tsp paprika
dipo
Few stems of coriander ½ tbsp olive oil
½ chilli
HOW TO MAKE!
1. Add cashews, water, half of the coriander, half the spring onion, and lime juice to blender, blend
until smooth and creamy.
2. Mash the avocado in a bowl, add the cashew mixture to the bowl and stir well.
3. Top with olive oil, sliced chilli, paprika, the remaining coriander and spring onion.
TIP!
Serve with sweet potato chips, as a dip with corn chips, or use as a sauce on burgers/tacos/nachos!
HEAVENLY HUMMUS
w/ veggie sticks
ingredients! the perfect afternoon snack, picnic

food, quick lunch, or addition to
1 400g can chickpeas
your burger or falafels.
(drained and rinsed)
1 tsp garlic flakes (or 1 clove)
2 tbsp tahini
makes roughly 4 serves
3 tbsp olive oil
1/4 cup lemon juice
1 tsp cumin seeds
1/2 tsp salt (or to taste) how to make!
To top: (all optional) 1. To make the hummus, add the chickpeas, garlic,
pinch of chilli flakes tahini, olive oil, lemon juice, cumin and salt to a
1 tsp sesame seeds blender, blend for 3-5 minutes or until smooth
1/2 tsp paprika and creamy.
1 tsp zaatar
1 tbsp olive oil 2. Transfer to a bowl, top with chilli flakes, sesame
seeds, paprika, za’atar and olive oil.
Veggie sticks:
2 carrots 3. Cut veggies into thin sticks and scatter them around
1 red capsicum the hummus.
1 long cucumber
1 bunch broccolini What I love about hummus:
It’s a great source of protein, healthy fats (unsaturated),
snow pea sprouts and fibre.
mex-spiced
charred Corn
COB
GF, DF, V
serves 2
----------------------------------
m
ingredients!
2 corn cobs
1 tsp paprika
1 tsp cumin seeds
1/2 tsp chilli flakes
1 tsp garlic flakes (or 1 clove)
Pinch of salt
3 tsp olive oil
Juice of 1/2 a lime
how to make!
1. Mix all ingredients in a small bowl (apart from corn cobs).
2. Lay corn cobs on a plate and drizzle/paste the marinate over them.
3. Heat a griddle pan/ BBQ grill/ fry pan on high heat, place corn cobs on grill, turn to grill
all sides, allow parts to charr.
4. Serve as an appetizer or on the side of your meal.
These make a
wonderful dish to
share with friends
and you can freeze
up leftovers
SHIITAKE MUSHIE
DUMPLINGS V, DF

Dumplings! 1. Thinly slice and dice all veggies and add to a large mixing bowl
30 dumpling wrappers (except coriander).
(check your asian grocers, 2. Add the garlic, spring onions, tamari, sesame oil, and chilli to a
egg free ones) pan over medium heat and fry for 1 minute, add the veggies to the
1 cup bean shoots pan and fry for another minute.
250g shiitake mushrooms 3. Transfer all ingredients to the mixing bowl and allow 10-15 min
1/2 cup red capsicum to cool.
1/2 cup bok choy 4. Meanwhile, add all dipping sauce ingredients to a jar, shake, set
1/2 cup coriander aside.
1/2 cup spring onions 5. Place a dumpling wrapper in the palm of your hand, scoop 1
3 garlic cloves heaped tsp of the dumpling filling onto the middle of the wrapper,
3 tbsp tamari fold wrapper in half, pinch one edge closed, then carefully make
1 tbsp sesame oil small folds across the edge of the wrapper, sealing it closed.
1/2 red long chilli (TIP: look up how to fold a gyoza on youtube!)
6. Repeat until all wrappers/filling is used up.
Dipping sauce! 7. Add 1 cup of water to a large pan over high heat, allow water to
3 tbsp tamari soy boil and then space the dumplings around the pan, ~8 at a time,
1 tbsp sesame oil cover and steam for 2-3 min.
1 tbsp sesame seeds 8. Optional: after steaming, drain water and add 1 tbsp of sesame
4 tbsp water oil to the pan. Fry dumplings for 2 min or until 1 side becomes
1/2 lime (juice) golden and crispy.
1 tsp coconut sugar 9. Serve with dipping sauce.
ooo
IDEAS TO MAKE IT A MEAL!
SALAD: Snow peas, spring onions, edemame beans, coriander, bok choy, and chilli.
SOUP: Miso paste, water, bok choy, bean shoots, cherry tomatoes, and snow peas.
LUNCHES and
lighter meals.
- People who love to eat are
the best kind of people.
Crispbread Toppers
v, df
ingredients!
3 rye crispbreads (I’ve used ‘ryvitas’)
1 tbsp natural peanut butter
1 heaped tsp berry jam (see pg..)
1/4 avocado
1 mint leaf
1/2 - 1 tbsp vegemite
2 tomato slices
1 slice red onion
how to make!
1. Spread the first crispbread with peanut butter, the second with avocado slices, and
the last with vegemite.
2. Top the first with berry jam, the second with sesame seeds and shredded mint, and
the last with slices of tomato and chopped onion.
why i love: This simple light lunch idea is so easy, and the 3 varieties
means you get the best of all worlds. If you like a bigger lunch then
double the ingredients. perfect lunch packer and even for the kids
lunchboxes!
FRIED RICE-PAPER ROLLS!
GF, V, DF
INGREDIENTS!
6 vietnamese rice paper wrappers
1 cup shredded red cabbage
1 cup bean sprouts
1/2 cup grated carrot
1/2 cup fresh herbs (coriander and mint)
2 cup sliced mixed asian mushrooms (shiitake, oyster, enoki, fungi)
1/2 red long chilli sliced
1/2 cup sliced spring onions
2 tbsp sesame oil
Dipping sauce:
1 tbsp tamari soy
1 tbsp lime juice
1 tsp sesame oil
1/2 tsp coconut sugar
HOW TO MAKE!
1. In a large mixing bowl add the bean sprouts, shredded red cabbage, carrot, and herbs.
2. Heat a pan over medium heat with 1/2 tbsp sesame oil, add the mushrooms, spring onions, and
chilli, saute’ for 1-2 min. Add to the mixing bowl and toss all ingredients together.
3. Stir dipping sauce ingredients together and set aside.
4. Run 1 rice paper wrapper under warm water, lay flat on a clean surface, place a large handful of
the veggie mix to the centre of the wrapper.
5. Carefully tightly wrap one side over, fold in the sides, then roll to seal the last edge (as you
would with fresh rice paper rolls), forming a big spring roll!
6. Repeat steps 4-5 for the remaining wrappers, any left over filling can be served on the side as a
salad.
7. Heat a pan to medium-high heat with the remaining sesame oil, place the spring rolls in the
pan and fry on each side for 2 minutes or until golden and crispy on each side.
8. Serve with dipping sauce.
Life of
abundance salad
What I love about this kind of salad is you can throw just about anything in it, it’s cheap, and
quick to make! Throw in some left over roast veggies, top with left over falafels, or veggie patties.
It’s up to your own desire!
gf, df, v
makes enough for 2 big salads!
ingredients! how to make!

4 leaves of kale - roughly chopped 1. Cut/prep all veggies as per instructions in
3 broccoli florets - diced the ingredients list.
1/2 carrot - grated
2. Place a pan over medium- high heat, add
1/2 beetroot - grated
the kale and saute for 2-3 minutes.
2 handfuls cherry tomatoes - halved
1/2 a cucumber - sliced 3. Add kale to each of the two bowls.
1/4 red onion - diced
1 spring onion - sliced 4. Top each bowl with the broccoli, carrot,
1 cup green beans - halved beetroot, tomatoes, cucumber, onion, beans,
1 avocado - sliced avocado, nuts, and seeds.
2 tbsp raw almonds
5. Squeeze lime juice over each bowl, drizzle
2 tbsp pepitas
with balsamic vinegar and tahini.
2 tsp sunflower seeds
2 tsp flax seeds 6. Finally, top with the sauerkraut.
1/2 a lime
2 tbsp balsamic vinegar 7. Sit down, relax and enjoy this nourishing
2 tbsp tahini bowl of nutrients.
1/2 cup sauerkraut
Anti-
inflammatory
soup
INGREDIENTS!
Makes 4 serves.
For the broth: Add to the soup:

3 cup water 2 cup cherry tomatoes
2 400g cans coconut milk 2 cup sugar snap peas
3 tsp turmeric 2 cup button mushroom’s
2 tsp cinnamon Juice of 2 lime’s
2 inch pc of ginger (grated) Large handful of fresh basil leaves
2-4 tbsp tamari soy sauce Cracked pepper and chilli flakes
HOW TO MAKE!
1. Slice the mushrooms, trim the peas and halve the tomatoes.
2. Add the water, turmeric, cinnamon, and ginger to a large pot, bring stock to the boil,
reduce heat to a low heat, then add the coconut milk (if coconut milk is separated with a
solid layer you may quickly whizz it in the blender first).
3. Add 2 tbsp of tamari soy, taste and add another 1-2 tbsp to suit taste.
4. Add the chopped veggies to the soup and allow them to cook for 2-3 minutes.
5. Serve amoungst bowls, top with basil leaves, chilli flakes, and pepper.
Fact: There is a lot of good evidence to show that components of the turmeric root have
anti-inflammatory properties (amoung other things such as; anti-arthritic, antioxidant,
anti-diabetic), so eat it up! Ginger is also known for it’s anti-nausea actions, so that makes
this soup the perfect remedy when your feeling under the weather.
Soft shell black bean
taco’s w/ mango
pine-lime salsa makes 3 serves
Ingredients! How to make!
Fresh salsa: 1. Make the salsa: process the mango in a blender
1 cup pineapple (cut into matchsticks) with the lime juice, pour into a bowl, add the rest of
2 mango cheeks (frozen or fresh) the cut fruit and veg, toss and set aside.
1 small cucumber (cut into matchsticks)
2. Extras: add shredded cabbage and lettuce leaves to
1 small red onion (diced) a bowl and set aside. Thinly slice avocado, add to a
1 large tomato (diced) small serving bowl, squeeze over lime juice, and add
1/2 cup mint leaves (shredded) chopped coriander (option: mash avo).
2 tbsp lime juice
3. Grilled corn: cut corn from the cob, add to a hot
Extras: fry pan, fry for ~3 minutes, transfer to small serving
1 corn cob bowl.
1.5 cup red cabbage (shredded)
4. Chop capsicum into small chunks, add to frying
1 small bunch of oak/romaine lettuce
pan with oil and spices, add blackbeans, fry mix for
1 large ripe avocado 2-3 minutes or until black beans start to pop, crack,
1 lime and get crispy. Season with salt and pepper. Transfer
1/2 bunch fresh coriander to a bowl.
9 tortilla wraps (I’ve used white corn GF)
5. Meanwhile heat tortilla’s as per packet instructions
Spiced and grilled blackbeans: (I toasted mine on a hot dry pan for 10 seconds each
1 400g can blackbeans (drained, rinsed) side). Place tortilla’s on a plate.
1 red capsicum
6. To serve: grab all the serving bowls and place them
1 tsp paprika
at the dining table, gather round and have fun
1/2 tsp ceyenne pepper creating your taco, don’t forget to top with a dollop
1/2 tsp cumin powder of coconut yoghurt. (Or as we do in our house: set
1 tbsp olive oil up a floor picnic in the living room and all dig in).
Salt and pepper to taste
Dinners
and Bigger meals.
- The best preventitive
medicine is a healthy diet.

Roast tomato
blackbean spaghetti
ingredients! GF, DF, V serves 4
1 pack of black bean spaghetti (~200g)
1 250g punet cherry tomatoes
5 roma tomatoes
150g baby spinach
1/4 cup balsamic vinegar
1 lemon (juice)
2 tbsp olive oil
1/2 cup almonds/walnuts
2 tbsp thyme leaves
how to make!
1. Heat oven to 180 degrees celcius, line a baking tray with baking paper, halve the cherry
tomatoes, slice the tomatoes, place on the baking tray, drizzle with balsamic vinegar and bake for
30 minutes (check on them after 20).
2. Meanwhile, cook pasta as per packet instructions, drain and set aside.
3. Steam the baby spinach gently, until it just wilts.
4. Add nuts to blender with the thyme, pulse until crumbly.
5. Remove tomatoes from oven, sprinkle the nut/thyme mixture over the tomatoes, return to oven
for another 5 minutes.
6. Serve pasta amoungst the bowls, top with spinach, tomatoes, a squeeze of lemon juice and a
drizzle of olive oil.
Blackbean Spaghetti: try the local health food store, this pasta is made from
just black beans and water, which means it’s protein and fibre rich. if you can’t
find this use any variety of wholemeal pasta.
un-PHO-gettable soup
v, gf, df (
ingredients!
For the broth! For the bowls!
3 garlic cloves - roughly chopped 250g medium rice stick noodles

3 inch pc ginger - grated 3-4 large mushrooms (any variety)
1/2 long red chilli - roughly chopped 1 tbsp tamari soy
1 brown onion - diced
1 tsp sesame oil
8 cm piece cassia bark (or 2 cinnamon sticks)
1 tsp sesame seeds
4 star annise
1/4 tsp cracked black pepper 1 cup red cabbage- shredded
1 tsp coriander seeds 2 cup bean shoots
1/2 tsp fennel seeds 1 carrot- finely sliced or juliened
8 cloves 1 spring onion - finely sliced
1 tbsp sesame oil 1 cup fresh herbs (mint and thai basil)
1 tbsp coconut sugar 1 cup bok choy - chopped roughly
+ fish sauce alternative: 1 tbsp miso paste, 5 1 lime- cut into wedges
dried shiitake mushrooms, 4 tbsp tamari soy
Extra sliced red chilli
sauce (gives it a salty umami taste!)
HOW TO MAKE!
1. Add sesame oil, garlic, ginger, chilli, onion, and spices to a large pot over high heat, fry until
onion is softened, golden and spices are fragrant.
2. Add 1.5 L of water, the coconut sugar, and fish sauce alternative, bring to the boil.
3. After 5 minutes reduce heat to low, allow to simmer for half an hour.
4. Meanwhile finely slice the mushrooms, add to a hot pan with the sesame oil, fry for 2-3 min
or until softened, remove from heat, add tamari and sesame seeds, set aside.
5. Cook rice noodles as per packet instructions, drain and rinse under cold water. Prep veggies
for the bowls and split across bowls, divide mushrooms and noodles between bowls.
6. Using a laddle and sieve, strain the soup over the bowls. Serve with herbs, lime wedges and
chilli.
TIP!
serve with warm
baked sweet
potato falafels
on my blog
Middle-eastern
green lentil salad
Salad: 1. Cook rice as per packet/rice cooker
1 cup brown rice (uncooked) instructions. For me this is 1 cup of rice in
1 400g can of lentils (drained, rinsed) the rice cooker with 1.5 cups of water.
1 capsicum
1 cucumber 2. While rice is cooking, make the dressing
1 cup green sicilia/kalamata olives by adding all ingredients to a blender and
1 small bunch of mint blending until smooth, if not a runny
2 tsp cumin powder consistency, add some extra water and
1 garlic clove blend. Transfer to a small serving dish.
1/2 lemon
1 tbsp olive oil 3. While rice is cooking, dice capsicum, and
cucumber, add to mixing bowl with lentils,
Creamy dressing: olives, mint leaves, cumin, olive oil, crushed/
1/2 cup coconut milk diced garlic, and lemon juice. Add rice to
1/2 cup water bowl once cooked, toss salad. Place in fridge
1/2 cup raw cashews for cool salad or serve straight away (warm).
1/2 lemon (juice and rind)
Chilli flakes (to taste) 4. Serve salad amoungst bowls and dress
2 tbsp mint leaves with a heaped tbsp of the creamy dressing.
1/2 tsp salt
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
makes 3-4 serves
GF, DF, V
Carrot & Cauli SOUP
+ crunchy lentil crumb
INGREDIENTS! HOW TO MAKE!:

SOUP 1. Preheat oven to 180 degrees fan forced, chop
5 large carrots carrots into chunks, place on lined baking tray,
1 whole cauliflower drizzle with olive oil and bake in oven for ~30
1 large spring onion
min or until soft and golden.
1 tbsp olive oil
2. Meanwhile heat a pot over medium heat with
2 garlic cloves
some olive oil. Dice and add the onion, garlic,
2 heaped tbsp grated ginger
1 tsp cumin seeds cumin, and ginger to pot. Fry until onion has
750mL vegetable stock softened.
1 tsp paprika 3. Add the stock, bring to boil and then add the
½ tsp cinnamon chopped cauliflower and remaining spices. Boil
1 tsp turmeric powder soup mixture until cauliflower is soft, then add
1 cup coconut milk the baked carrots.
4. Blend mixture with the coconut milk and
CRUNCHY LENTIL CRUMB
transfer blended mixture to serving bowls.
1 400g can of lentils (rinsed, drained)
1 tbsp olive oil 5. Season and serve with any of the optional
1 tsp cumin seeds extras.
1 tsp sesame seeds
good pinch of salt Lentil crumb
1. Preheat oven to 180 degrees, mix all
OPTIONAL EXTRAS FOR ingredients together, transfer to a baking tray.
SERVING 2. Bake in oven for 15-20 minutes, giving the
Sprouts tray a shake and turn every 10 minutes.
Fresh basil
3. Switch oven to grill for 5-10 minutes, or until
Toasted rye sourdough
really crunchy. (The lentils will start to split and
Cashew cream (snacks/dips
pop.)
section)
Salt and pepper to taste 4. Serve a couple of tbsp of lentil mixture over
Chilli flakes your soup to give it a nice crunch.
CrisPY ENOKI & Soba
Noodle Bokchoy wraps
V, GF, DF
Ingredients! how to make!
Makes 10 wraps
1. Prep the vegetables: thinly slice capsicum,
100g enoki mushrooms cucumber, cabbage. Set aside.
(try an asian supermarket) 2. Make the dipping sauce by adding all ingredients
100g bean shoots (~1 cup) to a serving dish, set aside.
90g buckwheat soba noodles 3. Cook the soba noodles as per packet instructions.
½ red capsicum (I placed them in boiling water for ~7 min), drain
½ cup cucumber and set aside.
1 cup red cabbage 4. Blanch the bok-choy leaves in boiling water for 1
10 large bok-choy leaves minute, making sure the stem end is softened.
Handful fresh coriander 5. Meanwhile, heat a pan on medium heat, add
¼ cup peanuts sesame oil and enoki mushrooms, fry until they are
well golden, flip so both sides are crisp. Place paper
Dipping sauce towel over a plate and transfer mushrooms to the
1 tbsp sesame oil plate.
2 tbsp tamari soy sauce 6. Construct the rolls: lay a bok-choy leaf on a clean
Juice of half a lime flat surface. Add a small handful of bean shoots,
Optional: 1 tbsp natural peanut soba noodles, cabbage, few slices of capsicum and
butter cucumber, a stem of coriander, and a sprinkle of
peanuts. Lay a bunch of enoki mushrooms on top.
For frying 7. Roll from the leafy end of the bok-choy towards
2-3 tbsp sesame oil the stem end to make a tight wrap.
8. Place on a plate and continue with the rest of the
ingredients.
9. Dip in the sauce and munch them down!
Fresh MEX!
-NACHOS.
m
1 large packet of corn chips 1. Dice tomato, capsicum, onions, avo
1 tomato and chilli.
1 green capsicum
1 400g can of black beans 2. Drain and rinse black beans.
1 corn cob
1/2 red onion 3. Cut corn from the cob.
1-2 avocado
1 spring onion 4. Add all sour cream ingredients to the
1 bunch coriander blender, blend until smooth (add the
1 red chilli water in parts until it reaches a
1 lime yoghurt-like consistency).
Vegan sour cream: 5. Spread corn chips amongst plates/

1 cup raw cashews bowls.
Juice of 1 lime
2 tbsp nutritional yeast 6. Top with diced veggies, black beans,
Pinch of salt corn, a handful of fresh coriander, slices
2 tsp apple cider vinegar of chilli, wedges of lime, and a large
1/4 to 1/2 cup water dollop of vegan sour cream!
-----------------------------------------------------------------------------------------------------------------------------
ooo
makes 3-4 serves
GF, V, DF
TIP!
for a GF
option use
buckwheat
flour
Pumpkin & Sweet df, v
Potato Spelt PIZZA

Ingredients! HOW TO MAKE!
makes 2 pizzas
1. Cut sweet potato and pumpkin into small chunks, add to a
Base: boiling pot of water. Allow to boil until soft.
1/2 cup mashed sweet potato 2. Drain, add to mixing bowl, mash with a fork, then measure
1/2 cup mashed pumpkin
out 1 cup sweet potato and pumpkin. Any excess can be used
1 1/2 cup wholemeal spelt flour
on top of pizza later.
Handful fresh basil
1 garlic clove 3. Finely dice garlic and basil, add with the apple cider vinegar
2 tsp baking powder and salt to the sweet potato/pumpkin bowl, mix well.
1 tsp bicarbonate soda 4. Sieve in 1 cup of flour with the baking powder and bicarb
1 tsp apple cider vinegar soda, mix, it should start to form a dough.
Pinch of salt 5. Finally sieve in the last 1/2 cup of flour, using your hands to
mix in the flour and kneed it through.
Creamy base paste: 6. Cling wrap the dough and place in fridge for at least 30
1/4 head cauliflower
minutes. Preheat oven to 180 degrees celcius.
1/2 cup cashews
7. Remove dough from fridge, split into 2 balls. place each ball
1 tbsp nutritional yeast
on a floured smooth surface, roll out dough into a circle
1/2 cup water
Juice of 1/2 lemon approx 15-20cm diameter (or 5mm thick).
Pinch of salt 8. Place bases on lined baking trays, bake for 20-25 min.
9. While bases are baking, steam cauliflower, add to a
Topping ideas: blender with the rest of the creamy base ingredients.
2 large flat mushrooms 10. Finely slice mushrooms and aauté over medium heat in a
(sauteed with 1 tbsp oil, pan with oil and tamari sauce, set aside.
2 tsp tamari soy) 11. Remove bases from the oven, top each with 3 large tbsp’s
1/2 cup cherry tomatoes
of creamy base paste, sautéed mushrooms, cherry tomatoes,
Half an avocado
slices of avocado, sprouts, olives and a sprinkle of herbs.
Handful of alfalfa sprouts
10 kalamata olives Optional: Return pizza base to the oven for another 5-10 min.
2 tsp dried herbs Cut and serve.
Portobello Mushie
Burger
with bean-beet patties
makes 6 patties
use the portobello mushrooms in place of burger buns

Blackbean patties: 1. To make the patties: add all ingredients except the
1 400g can blackbeans (drained)
flour to a blender, blend, then transfer to a mixing bowl
1 cup grated beetroot
1 cup baby spinach leaves and knead in the flour. Roll into 6 equal balls, flatten out
2 tbsp sesame seeds (or flax) to form circles. Fry as many as you need for the burgers
1/2 cup coriander (you can freeze any extras for next time).
1/4 cup buckwheat flour
2 garlic cloves 2. To cook the patties: place a pan over med-high heat
1 tbsp lime juice with a drizzle of olive oil, fry on each side for 3-5 min or
Pinch of salt until golden on each side.
Burger fillings:
3. To prepare burger fillings: mash the avocado with a
2 portobello mushrooms - as a bun
(per burger) squeeze of lime juice and salt to taste, finely slice the
Avocado cabbage and onion.
Lime juice
Sprouts 4. Cook the mushroom buns on a pan over high heat
Baby spinach placing them bottom side down then flipping (~2 min-
Red cabbage utes each side), try adding a dash of water to the pan
Red onion with the mushrooms, the steam will help to cook them.
Other filling ideas:
Hummus, sauerkraut, tomato, carrot, 5. To assemble your burger: start with a mushroom on
grilled eggplant. the bottom, place a patty on top, top with spinach,
cabbage, sprouts, onion, and lastly a big dollop of avo.
satay noodle
STIR-FRY
V, GF, DF
makes 4 serves

Satay sauce: 1. Add all sauce ingredients to a blender and
1/2 long red chilli blend smooth.
(or 1 tsp chilli flakes)
2 garlic cloves 2. Chop/ finely shred all veggies for stir-fry.
1/4 cup water
4 tbsp tamari sauce 3. Bring a pot of water to the boil, add the rice
Juice of 1 lime juice noodles and cook for ~5 min (or as per packet
1/3 cup natural peanut butter instructions), rinse under cold water, drain.
Stir-fry 4. Heat a wok over medium-high heat with the

1 capsicum sesame oil, add the veggies and fry for 3-5 min.
2 cups mushrooms
1 bunch broccolini 5. Add the sauce to the wok and stir through.
1 cup green beans
1 cup red cabbage 6. Add the noodles and toss together, cook for a
1 carrot further 2 minutes.
250g rice noodles (medium)
1 tbsp sesame oil- for frying 7. Serve up amongst the bowls.
Maple-Ginger-Miso Pumpkin
+ Green Bean Soba Noodle Salad.
INgredients! How to make!

1 kg1pumpkin 1. Preheat oven to 180 degrees celcius (fan forced).
200g green beans
2. Add all pumpkin marinate ingredients to a jar and shake.
1 cup edemame beans
Cut the pumpkin into large chunks, place in a large baking
(or tofu/tempeh) dish and cover with the marinate mix. Place in the oven
2 spring onions and bake for 30-45 min, or until pumpkin is soft baked.
200g soba noodles
3. Meanwhile, add all dressing ingredients to a jar and
2 cup leafy greens (rocket,
shake, set aside.
spinach, etc)
4. Place a pot of water on the stove over high heat, once
Pumpkin marinate: boiling, add the soba noodles and cook as per packet
3 tbsp sesame oil instructions (~5 min). Drain and set aside.
1 tbsp maple syrup
5. Top, tail, and halve the green beans, finely slice the
1 tbsp sesame seeds spring onions, set aside.
1 tsp miso paste
6. Pour boiling water into a bowl and defrost the edemame
Dressing: beans by submerging them in the boiling water for 30 sec,
drain and squeeze beans from the pod.
1/2 long green chilli (diced)
1 tbsp grated ginger 7. To serve: add the pumpkin (warm/chilled), soba
1 tbsp tamari soy noodles (warm/chilled), beans, spring onions, leafy greens,
2 tbsp apple cider vinegar and dressing to a large salad bowl, toss and serve straight
2 tbsp lemon juice away. If saving the salad for later: toss salad with dressing
when serving.
Red wine braised lentils
w/ mashed sweet potato
makes 3-4 bowls
GF, DF, V
Ingredients! HOW TO MAKE!
Lentil mix: 1. To make the lentil mix, crush the garlic, roughly
1 red capsicum chop the capsicum, mushrooms, onion, and
tomatoes.
1 cup mushrooms
1 brown onion 2. Place a saucepan over med-high heat, add oil,
2 tomatoes garlic, onions, bay leafs, and mustard, sauté for 2-3
1 400g can of tomatoes min.
1 400g can of lentils
3. Add the can of tomatoes, chopped tomatoes,
(drained, rinsed) mushrooms, lentils, and capsicum. Reduce heat to
2 garlic cloves low.
2 bay leafs
4. Allow mix to simmer for 10-15 min, add the red
1 heaped tsp wholegrain mustard
wine and then simmer for a further 5-10 min.
1/2 cup red wine
1/2 cup pitted kalamata olives 5. Meanwhile, to make the mash, peel and roughly
1 tbsp olive oil chop the sweet potato, place in a pot of boiling
water. Boil until potato breaks apart easily with a fork.
Mash:
6. Drain water and mash until smooth, add a splash
1 large sweet potato of nut mylk or a spoonful of cashew cream to make it
Dash of mylk (any) smoother. Season with salt and pepper.
To top: 7. Just before serving, add the kalamata olives to the

1/2 cup pitted kalamata olives pot, finely slice up the parsely, spring onion and avo.
Add the remaining 1/2 cup of olives to a processor to
4 tbsp cashew cream make an olive tapenade.
(see dips section)
1/2 cup fresh parsley 8. To serve: serve mash amongst the bowls, top with
1 spring onion the lentil mix, then top with a tbsp of cashew cream,
olive tapenade, avocado, parsley, and spring onion.
1 avocado
Curried Rice Ball Plate
serves 2-3 people
GF, DF, V
Ingredients! how to make!
Rice n’ Vego Balls: 1. Cook the rice as per packet instructions.
1 cup brown basmati rice 2. Preheat oven to 180 degrees celcius (fan forced) and heat a
1 medium carrot grated pan over medium heat with the oil. Add the garlic and curry
2 cup grated pumpkin powder, fry for 1-2 min.
1 can of lentils
3. Add the pumpkin and carrot to the pan, stir and fry for 3 min,
2 garlic cloves or until veggies have softened.
2 tbsp curry powder
(madras) 4. Transfer veggies to a large mixing bowl. Once the rice has
cooked add it to the bowl with the lentils. Stir.
2 tbsp olive oil
1/2 cup coriander 5. Leave bowl to cool for 15-20 minutes, then add the chopped
coriander.
Beet Hummus:
6. Line 2 baking trays with baking paper. Begin to roll the
1 cup hummus mixture into heaped tbsp sized balls and place on the
(see dips section) baking trays. Bake in the oven for 20-30 min or until golden and
1/2 beetroot grated crunchy on the outside.
7. Meanwhile, add the hummus (see basics/dips section) and

Salad: grated beetroot to a blender, blend well.
3 cups kale
1 tbsp flax seeds 8. Heat a pan over medium heat, add the kale and flax seeds. Fry
until kale has softened and begins to get crispy. (You may choose
1/3 cup raisins to add a splash of oil to the pan).
2 cups leafy greens
(lettuce, spinach) 9. Add kale, raisens, leafy greens, tomatoes and avocado to
1 cup cherry tomatoes bowls.
1 avocado 10. When the rice balls are almost done, place the papadums in
the oven with them, and allow them to cook (should only take
To serve: 2-5 minutes).
Papadums
11. Serve rice balls and papadums amongst the bowls, top with a
huge dollop of beet hummus.
GREEN PAPAYA
Salad
ingredients! makes 3-4 serves
2 garlic cloves
gf, df, V
1-2 red chilli’s
3 tsp coconut sugar
2 tbsp tamari
1-2 lemons
1 cup cherry tomatoes
1 cup green beans
1/2 cup peanuts
1 small green papaya (~1kg)
1 carrot
1/4 pineapple
how to make!
1. Crush/dice garlic and chilli’s, add to a mortar and pestle with the coconut sugar, and mash/
crush (or if you don’t have one use a small bowl and end of a rolling pin).
2. Halve the tomatoes and beans and add to the mortar and pestle with the tamari and lemon
juice, mash/crush again. Transfer to a large salad bowl.
3. Shred the papaya and carrot using a julienne peeler, add to the salad bowl.
4. Chop the pineapple into match stick sized pieces, add to the salad bowl.
5. Toss the salad well, top with peanuts.
6. Place salad in fridge for 15-20 min before eating. This allows all the juices from the veggies
and fruit leak out to make it juicer and tastier.
7. Toss and serve amongst the bowls.
Stuffed Sweet
Potatoes
makes 2 serves
GF, DF, V
ingredients!
2 medium sweet potatoes
1 400g can blackbeans
1/2 small red onion
1 tomato
1/2 red capsicum
1 spring onion
1/2 avocado
Handful fresh coriander
1/2 lime
4 tbsp cashew cheese
(see dips section)
how to make!
1. Preheat oven to 180 degrees celcius. Place whole sweet potatoes on a baking tray in the oven.
2. Bake potatoes for ~40 min or until a fork can glide through with ease.
3. Meanwhile: dice tomato, capsicum, and onions. Toss in a bowl with the black beans.
4. See basics/dip’s section for the cashew cheese recipe, add the lime juice to the cashew cheese
so that it is a runny consistency.
5. Remove potatoes from the oven, slice open, spoon out a few tbsp of inside, stuff with the bean
veggie mix, and finally top with sliced avocado, fresh coriander, and a drizzle of cashew cheese.
6. You may choose to return the potatoes to the oven for a further 5-10 min to cook the filling,
or eat straight away.
sweets
and treats..
- Life’s short, eat dessert first.

Rosemary, Salty Caramel
````````Macadamia Cups
GF, DF, V
ingredients!
Base: Caramel:
1 cup raw macadamias 17 medjool dates (or 1 1/3 cup packed)
1 cup buckwheat groats 1/4 cup nut/seed paste
1/4 cup dried dates (almond butter, tahini, etc)
3 tbsp coconut oil 1/2 tsp salt
1/4 cup water
Choc top: 2 tbsp liquid sweetener (such as maple)
1/2 cup raw cacao
1/3 cup coconut oil
1/4 cup maple syrup
Handful of fresh rosemary
Sea salt
how to make!
1. To make the base: add buckwheat and macadamias to a blender, process well. Add the dates,
process again until well combined. Transfer to a mixing bowl, stir in the coconut oil. Mix well. Press
the base mixture into 12 patty cake moulds (I’ve used a silicon one to make getting them out easier).
Place in the freezer to set.
2. To make the caramel: pitt the dates, add to a blender with all other caramel ingredients, blend
until smooth and creamy. Scoop 1 heaped tbsp into the centre of each base, smooth out flat, and
repeat until all caramel is used. Return to the freezer.
3. To make the choc top: melt the coconut oil in a bowl over boiling water. Once melted, remove
from stove, sieve in the cacao powder, add sweetener and whisk with a fork. Pour chocolate over
each mould. Return to freezer to set for at least an hour.
4. To serve: remove from moulds, top with sprigs of rosemary and cracked salt.
Black sesame, lime,
choc coconut cake.
Base: 1. To make the base: add the nuts, dates, coconut flakes,
1/2 cup raw nuts (almonds) and buckwheat to a blender, blend. Transfer to a
mixing bowl, add oil and cacao powder, mix well. Press
6 medjool dates
mixture firmly into the base of a cake tin (18cm).
1/4 cup coconut oil (melted)
1/2 cup coconut flakes 2. To make the filling: add the cashews, coconut flesh,
1/2 cup raw buckwheat yoghurt/cream, coconut oil and sweetener to a blender.
Blend until smooth and creamy (should resemble
2 tbsp cacao powder
custard).
Filling: 3. Transfer half of the filling to a bowl, set aside.

2 cup raw cashews (soaked overnight)
4. With the remaining half of the filling in the blender,
1/2 cup fresh young coconut flesh
add the cacao and sesame seeds, blend again for 2-3
1/2 cup coconut yoghurt/cream min. Transfer the choc sesame layer mixture to the cake
1/3 cup coconut oil tin, smooth out flat, place in the freezer.
1/3 cup liquid sweetener
5. Rinse out blender then add the remaining half of
(such as rice malt)
filling mixture (that was set aside in a bowl - step 3) to
the blender with the avocado, lime juice and rind, blend
Chocolate sesame layer: for 2-3 min (you may add a tsp of spirulina powder for
1/4 cup cacao powder colour).
1/4 cup black sesame seeds
6. Transfer lime layer to the cake tin, smooth out flat.
For best results allow cake to set in freezer for an hour
Green lime layer: before adding the lime layer. Place in freezer to set
1/2 an avocado overnight.
1/4 cup lime juice
7. When ready to serve, remove from freezer and cake
1 tbsp lime rind
tin. Make the raw chocolate (see basics/dips section).
Spoon chocolate over cake, sprinkle with extra sesame
Chocolate sauce: seeds. Serve.
see dips/basics section.
Chickpea & Pumpkin
fudge brownies
makes 12 pieces
ingredients! gf, df, v

1 cup steamed and mashed pumpkin
(approx. 1/4 of a butternut pumpkin)
1 400g can of chickpeas (rinsed, drained)
1 cup dates
3/4 cup cacao powder
1 cup almond mylk
1/2 cup teff flour (or buckwheat)
3 tbsp olive oil (or coconut)
Pinch of salt
Chocolate sauce:
See dips/basics section
how to make!
1. Preheat oven to 180 degrees celcius. Remove skin and seeds from pumpkin, place in a steamer
over boiling water, steam until soft and mashable.
2. Add pumpkin to blender with the rest of the ingredients, blend until smooth (~2-3 min).
3. Line a square baking tray (16x16cm or similar) with baking paper.
4. Pour brownie mix into the baking tray, smooth out flat. Place in the oven and bake for 30-
40 min. The top should look cracked and crusty (less cooking time will make the centre more
fudgey).
5. Allow brownies to completely cool, then slice into 4x3 (12 pieces). Dust with 1 tsp of flour,
store in the fridge in a sealed container for up to 1 week. Serve with a raw chocolate sauce
drizzle (see basics/dips section).
Blueberry + Lavender
Raw Cupcakes gf, df, v

makes 8-12 cupcakes

Base: 1. To make the base: blend the almonds and buckwheat in a
1 cup almonds blender. Once fully ground, add the dates and blend again.
1/2 cup buckwheat 2. Transfer to a mixing bowl, add the salt, melted coconut oil
1/4 cup coconut oil and water, mix with your hands.
1/2 cup dried dates 3. Place 1 tbsp of the mix in the bottom of each cupcake mould
30ml water (I’ve used a silicon mould to make it easy to remove). Press into
Pinch of salt mould, (I’ve used the bottom of a glass to press them down).
Transfer to the freezer to set.
Filling: 4. Add the cashews, coconut cream, and sweetener to the
4 cups raw cashews blender, blend until smooth and creamy (~5 min). Add the
1 cup coconut cream coconut oil and blend for 1-2 min.
1/2 cup sweetener 5. Pour half of the cashew mixture into a bowl and set aside.
(such as maple syrup) 6. Add the blueberries, lavender oil, and half of the lemon juice
2/3 cup coconut oil to the blender and blend for 2-3 min. Spoon the mixture evenly
1/2 cup frozen blueberries amongst the 12 cupcake moulds, smooth out flat then return to
1/2 cup lemon juice the freezer to set.
4 tbsp lemon rind 7. Rinse the blender, add the remaining half of cashew mix to
4 drops lavender essential the blender with the remaining lemon juice and rind. Blend,
oil (food grade oil) then transfer to a container. Leave in the fridge to set overnight.
8. The following day: transfer the lemon cashew mixture to a
To decorate: piping bag fitted with a large piping nozzle, remove the moulds
Extra lemon rind from the freezer, carefully pipe the mixture over the top,
Fresh lavender starting from the outer edge and swirling your way into the
centre. Return to the freezer to set for another 4-6 hours or until
firm. Top with fresh lavender and lemon rind.
A VERY how to make!
Cherry 1. To make the base: blend the almonds, add the dates
and blend again.
Ripe Slice
2. Transfer to a mixing bowl, sieve in the cacao
-
powder and stir in with the coconut oil (melted).
Mix/knead well.
ingredients! 3. Line a square baking tin with baking paper and
press the mixture into the bottom, firmly and evenly.

Base: 4. To make the centre: add the cherries/berries,
1 cup almonds
1/2 cup medjool dates (~6) coconut flakes, coconut cream, and cashews, blend.
1/4 cup cacao powder 5. Add the coconut oil and 1 tbsp of sweetener. Blend
2 tbsp coconut oil
again, until well combined (but not silky smooth).
Cherry coconut layer: Taste, if not sweet enough add the other tbsp of
1 cup cherries sweetener. Scoop mixture into the tray and smooth
(or substitute with berries)
out flat.
2 cup coconut flakes
1/2 cup coconut cream 6. To make the choc top: add melted coconut oil to a
1 cup raw cashews
bowl, add the sweetener and sieve in the cacao
1 tbsp coconut oil
1-2 tbsp maple syrup powder. Whisk with a fork and pour over the tray.
Give the tray a jiggle so the chocolate spreads out

Choc top:
evenly.
1/3 cup coconut oil 7. Sprinkle the coconut flakes and salt over the choc
1/3 cup maple syrup and place in the freezer to set overnight.
Pinch of sea salt
1/2 cup coconut flakes 8. Remove from freezer and slice up into 16 pieces.
Nutrition Fact:
Peanuts grow under the ground,
so techincally they are a legume.
They are also the best nut for
mono-unsaturatedfats.
CHOC PEANUT-BUTTER
fudge Chunks
ooo
V, GF, DF
INGREDIENTS!
1 cup medjool dates (~12)
1/2 cup natural peanut butter
2 tbsp cacao powder
1-3 tsp water
Pinch of sea salt
1/3 cup unsalted peanuts
Optional:
3 tbsp raw chocolate
HOW TO MAKE!
1. Pit the dates, add them to a blender with the peanut butter, cacao powder and salt. Process well,
adding 1 tsp of water at a time to assist blending.
2. Scoop out mixture and press into a lined baking tray (such as a banana loaf tin). The mixture’s
texture should resemble play-doh.
4. Scatter peanuts over the top and press them into the fudge.
5. Place in freezer to set for at least an hour before removing and chopping into bite sized pieces.
6. Optional: top with drizzled melted raw chocolate (see dips/basics section for raw chocolate
recipe).
NICE-CREAM
SUNDAE
with “magic-ice”
V, GF, DF
Nicecream: 1. Mix all “ice magic” ingredients in a
2 frozen bananas
small bowl.
2 tbsp coconut yoghurt
(or nut mylk)
2. Add frozen bananas and coconut
“Ice Magic”
yoghurt (or nut mylk) to a high powered
1 tsp melted coconut oil
1 tsp sweetener blender and process until it’s smooth, thick
(such as coconut nectar) and creamy.
1 tsp cacao powder
Toppings: 3. Scoop nice-cream into a bowl, drizzle

Fresh fruit over the “ice magic” topping and top with
sliced fresh fruit, coconut and cacao nibs.
1 tsp cacao nibs
Tip: Using a high powered blender such as a Vitamix with the pulverising stick attachment
makes making ‘nicecream’ a dream.
Why Elsa loves? This recipe is an easy way to fit in 2 serves of fruit in your day, It’s quick, cheap,
super clean, and tastes absolutely delicious, + you can even have it for breakfast!
JAMMIN’ drops
w/ homemade berry jam!
gf, df, v
makes 10 cookies

1. See dips/basics section for the berry chia jam recipe.
1 cup buckwheat flour
1/4 cup coconut sugar 2. Preheat oven to 160 degrees celcius fan forced.
1/2 cup oil (coconut/olive)
3. Place the flax seeds and water in a blender and blend for 30
2 tbsp flax seeds seconds. Add 1/4 cup of oil (such as coconut or olive oil) and
quickly blend.
6 tbsp water
Pinch of salt 4. Sieve the flour, baking powder, coconut sugar, and
vanilla powder into a large bowl. Add the salt. Make a well in
1 tsp baking powder
the centre, add the flax and coconut oil mixture. Mix togeth-
1 tsp vanilla powder er with your hands, add part of the other 1/4 cup of oil, stop
and mix with your hands, then keep adding more oil until the
2-3 tbsp berry chia jam
mixture begins to form a cookie dough consistency (like play
(see dips/ basics section) doh!).
5. Line a baking tray with baking paper, roll mixture into

heaped tbsp sized balls, place on the tray and press four
fingers down. Repeat for the rest of the dough. Mould a hole
in the centre of each cookie with your fingers. Scoop a tsp of
jam in the centre.
6. Bake cookies in the oven for 20-30 minutes or until golden.

Store in an airtight container in the fridge for up to 1 week.
CHOC CRACKLE
haystacks
gf, v, df
makes 8-10 crackles
ingredients!
1 cup brown rice puffs
1 cup shredded coconut
1/4 cup coconut oil
2- 4 tbsp liquid sweetener
(such as pure maple syrup)
1 tbsp tahini
(or any nut/seed paste)
Pinch of sea salt
how to make!
1. Add melted coconut oil, sweetener, tahini, and salt to a bowl, stir.
2. Sieve in the cacao powder and whisk.
3. In a mixing bowl, add the rice puffs and shredded coconut, toss.
4. Pour the chocolate mixture into the mixing bowl, toss.
5. Spoon the mixture evenly across 8-10 muffin moulds (a silicone mould makes removing
them easy).
6. Place moulds in the freezer to set for at least 1 hour before eating. Store in an airtight
container in the freezer.
MANDARIN, HOW TO MAKE!
LEMON & 1. To make the base: add the pecans and coconut
POMEGRANATE
flakes to a processor, blend. Add the dates, process
again. Transfer to a mixing bowl, stir in the cacao,
coconut oil and salt. Press base mixture
RAW CAKE
tightly into the bottom of a circular spring form
tin (~20cm diameter). Place in freezer to set.
V, GF, DF 2. To make the filling: drain cashews, add to high

powered blender with coconut cream,
sweetener, lemon juice and rind. Blend until
INGREDIENTS! smooth and creamy. Add coconut oil and blend

again.
Base: 3. Transfer half of the filling mixture from the

2 cup raw pecans blender to a bowl (set aside for step 6). Add the
2 cup coconut flakes mandarin juice and rind to the blender, blend.
1/2 cup medjool dates
3 tbsp melted coconut oil 4. Optional fudge: see earlier recipe. Chop the
fudge into 1-2cm cubes, spread them out over the
1/4 cup raw cacao powder
base.
Pinch of salt
5. Pour the filling from the blender over the base.
Filling: Place cake back in the freezer (to get perfect layers
3 cup raw cashews (soaked overnight) you may want to leave this layer to set in the
1 cup coconut cream freezer for 2+ hrs before starting step 6).
1/2 cup melted coconut oil
1/4 cup sweetener 6. Add the other half of filling mixture to a clean
blender. Add the pomegranate seeds, blend (If
(such as coconut nectar)
pomegranates are not in season use dried
1/4 cup lemon juice + 1 tbsp rind pomegranate, or substitute for ½ cup raspberries).
1/2 cup pomegranate seeds Pour the pomegranate layer over the top of the
1/3 cup mandarin juice + 1 tbsp rind mandarin layer, set in freezer overnight.
Optional: 7. Remove cake from the freezer, remove from

1 cup of choc peanut-butter fudge cake tin and top with melted raw chocolate (see
chunks (see earlier recipe) dips/basics section), pecans, pomegranate seeds,
and mandarin slices. Allow cake at least 20 min to
Raw chocolate sauce
defrost before eating. Store in an airtight
container in the freezer.
Salty Date Ice-cream
V, GF, DF
ingredients!
1 cup cashews
1 400g can organic coconut cream
(alternatively you could use almond mylk)
6 medjool dates (pitted)
1 tbsp maple syrup
Big pinch of sea salt
1 tbsp coconut oil (optional)
1 tsp tapioca starch
1/8 tsp guar gum
how to make!
1. Add all ingredients to a high powdered blender such as a Vitamix. Blend on high until
smooth and creamy.
2. Taste and add extra salt if it needs it.
3. Pour mixture into a small baking tray. Cover with cling wrap, press wrap down so it’s
touching the icecream (minimising air exposure).
4. Set in freezer overnight.
5. Scoop and serve!

Golden Gaytimes!
gf, df, v
makes roughly 6-8 icecreams
ingredients!
1 batch of salty date ice-cream
(see previous page)
1 batch of raw chocolate
(see basics/dips section)
1/2 cup puffed quinoa
how to make!
1. Make the salty date ice-cream as per the previous page, however pour mixture into ice-pop
moulds, insert wooden sticks.
2. Place moulds in the freezer to set overnight.
3. Make the raw chocolate as per recipe in basics/dips section of this book.
4. Remove pops from the freezer and pull them out of the moulds.
5. Pour chocolate into a shallow bowl, place the puffed quinoa on a plate.
6. Dip each pop in the raw chocolate (or spoon it over the pops) and quickly roll it in the puffed
quinoa.
7. Repeat for each pop, return them to the freezer in an air tight container.
8. Eat straight from the freezer.
TIP: I found running the moulds under warm water just made the paddle pop stick slip out
of the pop, instead it required a mans strength to pull them out. I also slid a small sharp knife
down the outer edge of the moulds to help loosen. I bought my moulds from wheel and barrow.
Sugar.
Sugar is the topic of much debate. Should I eat it? Is it okay if it’s not refined? What about
fructose? Isn’t fruit full of sugar? Which sweetener is the best for me?
So based on the biological chemistry I’ve so far learnt in my studies, I’ve come to the
conclusion that too much sugar, of any kind, isn’t good.
It doesn’t matter if it’s fructose free, non-refined, or highly refined, any way you look at it, it
still breaks down into the same sugars.
However, the difference is, sugars that are non-refined often have more nutrients in them.
So with this in mind, I’ve come to my own little conclusion. A little bit of sugar is okay (more
so a treat), and if I’m going to have sugar, I want it to be in the most wholesome way, hence
using non-refined sugars (bonus nutrients).
Since I try to make my diet full of as many wholefoods as possible, you will notice in my
recipes that I will often use natural sugars such as dates, or even just letting my fruit ripen
(starches turn to sugar) to sweeten things.
I am very pro-fruit! If anyone tries to tell me ‘you shouldn’t eat lot’s of fruit, it’s full of sugar’
I’m quick to react. Fruit is natural, it grow’s from the earth, and it’s also jam packed with
nutrient’s, fibre, and water! Plus it is sooo delicious! So I say, eat up your fruit!
Why I like dates: firstly, dates have a wonderfully creamy caramel sweetness. Dates are also a
wholefood, this means they come in their whole natural form, with minimal, or if any
processing. You can buy them fresh/ semi dried (medjool) or dried. Since they’re a wholefood,
this means that they come with all that fibre too. But I treat these guys like sugar- one medjool
dates contains ~3tsp of sugar, so keep this is mind in your cooking and smoothies to replace
other sugars.
In my smoothies/smoothie bowls: I rarely, if ever, add dates or sweeteners to my smoothies.

This is because I will let my bananas ripen until they’re past eating point (speckled and spotty
skin) before freezing them away for smoothies. As fruits such as bananas ripen, the resistant
starches turn into simple sugars and they become sweet, and more easily digested. So if you’ve
got the patience, let the bananas ripen, and save the added sugar!
Fats.
Okay, so fats, everybody seems to fear the fats!! Yep they certainly are calorie dense, but when
you’re eating a whole food diet full of fibre it’s pretty hard to overeat fats. A lot of fats are hidden
away in processed foods, that’s why I love making everything from scratch so I can control how
much goes in and I always use the best fats!
So what kinds of fats are good fats, and which are the bad fats? The way I look at it is, fats from
plant-based foods are the good fats, and fats from animal products are the bad fats. Now this is a
very generalised statement, but that’s the simplest way I can explain it.
The fats you should be eating are unsaturated fats: polyunsaturated and monounsaturated. These
guys are commonly found in nuts, seeds, plant oils, and avocados. These fats raise your blood
levels of good cholesterol (HDL), decreasing your risk of heart disease!
The bad fats, to keep away from, are saturated and trans fats. Saturated fats are commonly found
in meat, dairy, and butter. They are solid at room temperature. Trans fat’s on the other hand are
not naturally occurring. They are created from a chemical process that arises when unsaturated
fats are reheated. The structure of the unsaturated fat becomes unstable and to put it simply, it’s
structure ‘deforms’ to create a tran’s fat which acts like a saturated fat in the body. Tran’s fats are
commonly found in processed food, margarine, and takeaway foods (deep fried). Saturated and
Tran’s fats raise your bad cholesterol levels in your blood (LDL), and decrease your good
cholesterol levels in your blood (HDL). Which in turn leads to fatty deposits in your blood vessels,
which may increase your risk of heart disease.
So what kinds of fats do I use in my recipes? I always cook with good quality olive oil and sesame
oil. They are my absolute must haves! Other forms of good fats that are absolute musts: all kinds of
seeds (sesame are my fav!) every nut (I love raw cashews, almonds, and pecans), avocados (umm
probably my favourite food in the world.) and of course nut/seed spreads (tahini, peanut butter,
etc.).
So what’s all this controversy around coconut oil!? Well, there’s just not enough research out there
yet for me to form a strong opinion. Coconut oil is high in saturated fats, however it’s mainly
made up of Lauric acid, a type of saturated fat that is believed to act differently from other satu-
rated fats by increasing good cholesterol (HDL). However it’s also been shown to increase the bad
cholesterol levels. So I guess until there’s more solid evidence, I’m on the fence with this one! You
will see I use coconut oil in lots of my treat recipes, and that’s because it gives raw treats amazing
flavour and helps create the perfect texture for raw food (as it hardens when cooled). Also, these
treat recipes are still treats, although they are super nourishing and nutrient dense, these food’s
should still be sometimes food’s :)
Protein.
So just what is protein in our body? Well aside from the obvious muscles, protein is also a large
component of many other things, such as our hair, nails, enzymes, hormones, and even our red
blood cells. They are life!
Our body’s break down all the protein we eat into amino acids and use them to repair tissues, as
enzymes to perform/assist with important functions (such as digestion), growth, and they are
also used for energy.
When proteins are broken down into amino acids, there are 21 different types. 9 of which are
essential! Why? Because our bodies can produce the other amino acids from the 9 essential
ones, but we can’t produce the 9 essential ones. Confusing? Oh well, basically, all you need to
know is that it’s important to get a good balance of different protein sources to assure you are
getting all 9 essential amino acids.
Now I’m sure anyone who is vegetarian/vegan has been asked ‘but where do you get your
protein from?’
Well protein is contained in legumes, nuts, and grains, and if you have a good amount and
variety of these foods through out the day, you should be able to get enough! I like to pair my
legumes, such as lentils, with a grain, such as rice. That way I know I’m getting a good mix of
different proteins in my meal.
In most of my recipes you will see that I use different legumes. Adding things such as hummus,
cashew cheese, or peanut butter to meals is a sneaky and delicious way to boost the protein in
a meal. There are also some great plant based protein powders (usually a pea and rice mix) that
can easily be added to smoothies after a big workout or to make them more satiating.
TERMS OF USE
Please respect the time that I have put into creating this recipe eBook for you by not sharing this
eBook, but rather directing your friends/family to my website to purchase for themselves.
Please note that all recipes and images are owned by me, and therefore consent must be gained
for images or recipes to be used for commercial properties.
DISCLAIMER
Any use of information or advice in this eBook or site is at the readers risk.
Please consult a medical physician for any medical conditions. The writer of this eBook
disclaims responsibility from any losses, injuries, costs or harm that may result from it. This
eBook is intended for inspiration and information to the reader.
COPY RIGHT STATEMENT
© 2015 Ellie Bullen Copyright

All rights are reserved worldwide. No part of this eBook or site may be used, copied, distributed,
reproduced, or transmitted in any form without prior written consent/permission. This excludes
reviews or non-commercial purposes permitted under the copyright law.
ATTRIBUTIONS
Recipes and writing by Ellie Bullen
Photography by Ellie Bullen
Design and Production by Ellie Bullen
Editing by Ellie Bullen
Logo and illustration by the Jaques Studio
Thankyou...

I hope you loved my eBook as much as
I loved creating it for you!
Elsa, xx

THE WHOLESOME LIFE. 60+ Wholesome Plant Based Recipes + Tips, Info, & Inspiration

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THE WHOLESOME LIFE

60+ wholesome plant based recipes + tips, info, & inspiration

So I want to see all your re-creations of my recipes!

I am currently completing my bachelor degree in Nutrition and Dietetics at Griffith

So basically, a Vitamix is a high-powered blender that can do almost

Pictured is my new Vitamix s30 machine.

Check them out on instagram! @thesourcebulkfoods

day starts with

1. Serve with coconut yoghurt, fresh strawberries, blueberries,

2. Serve with coconut yoghurt, sesame seeds, banana, strawberries, and a

savoury! how to make!

4. Top the avocado with tomato slices, sesame seeds, lime

sweet! juice, and salt and pepper to taste.

5. Top the banana with slices of strawberry, sprinkle coconut

3. In a large mixing bowl, sieve in the flour, baking

BIG VEGAN BREAKY

- nourish & hydrate

INGREDIENTS! HOW TO MAKE!

veggieful affordable, and you can experiment with

3. Pour smoothie over berries.

2. Pour into a large jar and drink.

2. Add berries to a blender with the lemon juice

3. Pour into a jar, seal and keep in the fridge for

2. Blend on high until smooth. If you want

3. Taste and add a touch of extra salt if it

4. Transfer to a clean jar, seal and store in

I use this as a replacement of cheese to swirl over pizzas and nachos,

Halve or quarter the ingredients for a smaller batch.

MEX GF, DF, V

ingredients! the perfect afternoon snack, picnic

INGREDIENTS! HOW TO MAKE!

ingredients! how to make!

For the broth: Add to the soup:

medicine is a healthy diet.

3 garlic cloves - roughly chopped 250g medium rice stick noodles

INGREDIENTS! HOW TO MAKE!:

Vegan sour cream: 5. Spread corn chips amongst plates/

makes 3-4 serves

Potato Spelt PIZZA

ingredients! how to make!

ingredients! how to make!

Stir-fry 4. Heat a wok over medium-high heat with the

INgredients! How to make!

To top: 7. Just before serving, add the kalamata olives to the

7. Meanwhile, add the hummus (see basics/dips section) and

- Life’s short, eat dessert first.

Filling: 3. Transfer half of the filling to a bowl, set aside.

ingredients! gf, df, v

Raw Cupcakes gf, df, v

ingredients! how to make!

and blend again.

ingredients! 3. Line a square baking tin with baking paper and

press the mixture into the bottom, firmly and evenly.

Give the tray a jiggle so the chocolate spreads out

Toppings: 3. Scoop nice-cream into a bowl, drizzle

ingredients! how to make!

5. Line a baking tray with baking paper, roll mixture into

6. Bake cookies in the oven for 20-30 minutes or until golden.

V, GF, DF 2. To make the filling: drain cashews, add to high