I N T R O D U CT I O N

A WO R D F R O M A R I
There are many different approaches to nutrition, and various diet gurus have
claimed everything from near complete carnivory to raw fruitarianism as being the
one true diet for health. Veganism is one approach to nutrition that has its roots in
both health and ethical realms—it is an approach to eating that has been variously
proposed to be the ideal for human health as well as to be the most humane and
ethical way for humans to eat. And there is a great deal of merit to these claims.
The only issue is really with the former claim, because the avoidance of animal
foods does not guarantee a healthful diet or a diet that will support optimal energy
levels. If one is eating a vegan diet full of processed pastries, cookies, desserts and
junk foods, they likely are not going to be blessed with either health or energy. So
even within the sphere of veganism, it is vital to make smart choices with regard to
the food you consume.

When it comes to energy levels, one of the biggest problems that vegans run into
is that their diets are often extremely high in both carbohydrates and fat (or one or
the other) and low in protein. Or low in high quality protein sources. As discussed in
Module 1, this ratio of macronutrients (protein-fats-carbs) is not likely to support
healthy energy levels. So for vegans, making conscious efforts to have an optimal
balance of nutrients and including ample high quality proteins is vital if you want
to have great energy levels (not to mention great body composition). Vegans
often come to rely on low quality protein sources from processed foods, such as
soy based and gluten derived meat alternatives. For optimal health and energy
levels, it’s important to include higher quality protein sources in your meals in
ample quantities, like beans, legumes, nuts, seeds, high quality plant-based protein
powders, etc.

Aside from the obvious ethical and environmental benefits of veganism, the other
great thing veganism (potentially) has going for it is that out of all foods, plants
have the strongest health benefits. So if you structure your vegan diet to include
large quantities of colorful plant foods as the bulk of each meal you eat, it only
takes a little conscious effort around the balance of nutrients to arrive at an ultra-
healthy diet that will support optimal energy levels. The recipes in this book will
give you lots of examples of how to structure your vegan meals for great energy
levels.

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 Marcela Llodra is a private chef who specializes in plant-
based, whole-foods nutrition that delivers optimal health,
aids in disease prevention, and enhances energy. She is
passionate about finding the best ingredients that nature
has to offer and turning them into flavorful and nourishing
meals.

She has a Holistic Health degree from the Institute of

Integrative Nutrition in NYC and graduated from the
Matthew Kenney Culinary Academy. She is also co-
founder of Conscious Bite Out— a popular plant-based
dining series in Miami, Florida—which is an on going
movement to inspire people to choose healthier foods to
better their health and the health of the planet.

She was born in Santiago, Chile and currently resides in San Diego, California.

“Plants, along with sunlight, clean air, pure water, stress management, adequate
sleep, and time spent immersed in the beauty of nature and the company of loved
ones provide the foundation for a great, healthy, and vibrant life.”

Marcela Llodra

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 VEGAN RECIPES

COOKBOOK - VEGAN RECIPES 4

 B R E A K FA S T
G R E E N S F O R B R E A K FA S T !

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GREEN SALAD, SPROUTS, KRAUT
AND RICE & BEANS

SERVES 1

INGREDIENTS

1 big handful of watercress (or any other salad greens that you like, the more
greens the better!)
1 Plum, sliced (or use any fruit that you like)
1/2 an Avocado, seeded, peeled and sliced
Handful of Sprouts
1/2 cup Sauerkraut (preferable raw)
3/4-1 cup mix of boiled red and black lentils and black rice (use any combination of
rice and beans that you like)
Small handful of nuts (I used almonds)
Some sesame seeds to sprinkle on top
A little Sea Salt

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INSTRUCTIONS

Place all ingredients on a plate. Sprinkle with a little sea salt. Enjoy!

NOTES

The flavor combination in this salad is great! There is not much need for any
additional dressing although you could always squeeze a bit of lemon juice and a
small drizzle of extra virgin olive oil if you prefer.

For the mixed rice and bean combo, first choose the beans that you will use and
soak overnight or about 8 hours. Drain and rinse the beans and cook until tender. If
you choose smaller beans or legumes, you could just cook together with the rice in
one pot. Otherwise, cook the beans and rice separately and then combine.

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GREEN PROTEIN SMOOTHIE

SERVES 2

INGREDIENTS

4-6 big leaves of Green Leafy Veggies (swiss chard, kale, bok choi, spinach, or a
combination)
1/2 cup Frozen Fruit (blueberries are great here!)
1-2 ripe Bananas
2 scoops Plant Based Protein
2 cups Filtered Water (you could also use some home made vegan milk)
Pinch Sea Salt

INSTRUCTIONS

Place all ingredients in a high speed blender and blend on high speed until creamy.
Add some ice before blending if you prefer a colder smoothie. You could also add a
teaspoon or two of chlorella and/or spirulina for extra phytonutrient power. A little
fresh ginger works really well in this recipe also.

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CHLORELLA & SPIRULINA ACAI BOWL

SERVES 2

INGREDIENTS

1 chopped frozen Banana

1 small pack of unsweetened frozen Acai puree (about 3 ounces)
1/2 an avocado, pitted and peeled
1 tsp. Chlorella Powder
1 tsp. Spirulina Powder
1- 1 1/2 scoops Plant Based Protein Powder
Small pinch of Sea Salt
1/2-1 cup cold, filtered Water
Sliced seasonal Fruit
A good sprinkle of Buckwheat Crisps, about 1/2 cup (see recipe above)
Handful of Almonds

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INSTRUCTIONS

Add frozen bananas, frozen acai, avocado, chlorella, spirulina, protein powder, and
sea salt to a high speed blender. Blend, adding water a bit at a time until mix is
creamy and thick. Divide amongst 2 bowls.

Top bowls with chopped fruit (in this recipe I used 1/2 a mango, 1 nectarine, 1
plum, and 1 kiwi but feel free to use any fruit that you like). Sprinkle with crispy
buckwheat and almonds . Enjoy!

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BUCKWHEAT CRISPS

INGREDIENTS

1 cup raw Buckwheat Groats, soaked overnight in plenty of filtered water

INSTRUCTIONS

Pour soaked buckwheat groats into a colander. Raw buckwheat produces lots
of slime when soaked so you will need to rinse it really well in order to remove it.
Shake the excess water off and spread the groats onto a baking sheet. Bake in a
low temperature oven (250-300 degrees) for about 45 minutes to 1 hour or until
groats are completely dry and become crispy. Once completely dry, you can store
the crisps in an airtight glass container in the fridge. They will keep for a long time.

NOTES

This recipe makes 1 overflowing cup of crisps. I usually make a larger amount of
these crisps (usually 3-4 cups) in order to have a larger amount on hand. They are

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a great healthy alternative to cereal and they provide that yummy crunch that we
crave from cereals but without any of the added fast or sugars. I love them mixed
with some frozen blueberries and some home made almond milk. They are also
great sprinkled on salads, over fruit, smoothies, or breakfast bowls.

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BREAKFAST YOGHURT

SERVES 2

INGREDIENTS

1 Apple, peeled, seeded and cut cut into chunks

1 juicy Orange, peeled and cut into chunks
1 Avocado, peeled and seeded
Juice of 1 Lemon
1 big handful of Brazil Nuts (about a dozen), soaked in water for 4 hrs
1 big handful Mung Beans, soaked overnight in purified water
1/2 inch piece of fresh Ginger
1 cup home made Almond Milk (recipe follows)
Pinch Sea Salt

INSTRUCTIONS

Add all ingredients to a high speed blender and puree on high until creamy and
smooth. Serve in a bowl topped with chopped nuts and fruit.

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NOTES

For extra protein you could add some plant based protein powder. For extra
phytonutrient power you could also add some wheatgrass powder, spirulina,
chlorella, bee pollen, and/or hemp seeds.

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CHAI SPICED BUCKWHEAT PORRIDGE

SERVES 2

INGREDIENTS

1 cup roasted Buckwheat

1/2 cup dried fruit, coarsely chopped
1 tsp. Cinnamon
1 tsp. Cardamon
1 tsp. Vanilla
1 tablespoon freshly grated Ginger
Pinch of Sea Salt
2 cups filtered Water
Fresh Chopped Fruit to serve
Chopped Nuts & Seeds to serve
Home Made Milk to serve (recipes follow)

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INSTRUCTIONS

Add the roasted buckwheat, water, dried fruit, spices, and pinch of sea salt to a
medium saucepan. Bring to a boil, lower the heat, stir a few times, and then cover
and simmer for about 10 minutes. The water should have evaporated but the
porridge should still have a nice texture to it. It should not be too mushy!

Divide amongst 2 bowls. Pour in some home made milk and top with your favorite
chopped seasonal fruit. I used peaches, plums, grapes, and blueberries for mine.
Enjoy!

NOTES

For extra protein, add some plant based protein to the home made milk before
pouring into the bowl.

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MILK ALTERNATIVES

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 M I L K A LT E R N AT I V ES

Although there are many options for vegan milk alternatives now a days,
most store bought varieties include a bunch of ingredients, such as gums and
carageenan, which are harmful to your health. Fortunately, you can make easy,
healthy, and delicious vegan milk alternatives at home. Once you get the hang of
it, you will see how simple it is to make these! You can enjoy them with cereal, in
smoothies, to add to coffee and tea, and for a variety of other uses. They are all
delicious!

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SIMPLE HOME MADE ALMOND MILK

INGREDIENTS

1 cup almonds, soaked overnight in filtered water

3 cups filtered water
pinch Sea Salt

INSTRUCTIONS

Drain and rinse the soaked almonds. Place the almonds, water, and sea salt in a
high speed blender and blend on high for about 2 minutes, until mix is completely
smooth. Strain the mix through a nut milk bag, squeezing the bag in order to
release all the liquid from the pulp. Store the milk in a glass jar in the fridge. Milk will
last for up to 5 days.

NOTES

You can purchase a nut milk bag online (Amazon has a variety to choose from) or

COOKBOOK - VEGAN RECIPES 19

at a health food store. Make sure to get a good quality nylon one with a small mesh
texture in order to strain the milk completely from the pulp in order to get a smooth
and creamy milk.

The pulp can be saved and stored in a container in the fridge. You can use it
in other recipes for granola and muffins. You can also add some of the pulp to
smoothies. It’s even great added to bean or legume purees such as hummus.

For a tastier almond milk you can also add some vanilla extract (about 1 tsp.), some
cinnamon (2 tsp.) and some pitted dates (3 or 4) or some stevia. Blend together
with the almonds, sea salt and water.

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HOME MADE COCONUT MILK

INGREDIENTS

3-4 C. Hot Filtered Water

2 C. Shredded Unsweetened Coconut
Pinch of Sea Salt

INSTRUCTIONS

Heat water until hot (but not boiling). Add ingredients to the container of a high-
speed blender. Blend on high for 2 minutes. Pour through a colander to strain out
the coconut pulp, and then strain mixture through a nut milk bag to filter the
smaller coconut pieces. Drink immediately or store in a mason jar in the fridge.

NOTES

Fresh coconut milk should be used within 3-4 days of making it for the best
flavor and texture. You can also add vanilla extract, raw honey or coconut sugar to
sweeten. If you want to make thicker milk, use less water. If you want lighter milk,
use more water.

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HOME MADE OAT MILK

INGREDIENTS

1 cup Oat Groats, soaked overnight in filtered water

3-3 1/2 cups filtered water
Pinch of Sea Salt

INSTRUCTIONS

Drain and rinse oat groats. Place in a high speed blender with the water and sea
salt and blend on high until smooth and creamy.

NOTES

This milk will be really creamy and thick! It’s like a yoghurt! It’s great to use it cold
as a substitute for a yoghurt. Just top with your favorite fruits, nuts and seeds or
use in smoothies or breakfast bowls. You can increase the water quantity to 4 cups
or more in order to get a lighter oat milk that is more drinkable.

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STRAWBERRY OAT MILK PROTEIN
SMOOTHIE

SERVES 2

FOR OAT LAYER

INGREDIENTS

1 cup Oat Milk

1/2 tsp Vanilla Extract
1 Banana or 3-4 pitted Dates (or some Stevia)
1-2 scoops Plant Based Protein

INSTRUCTIONS

Combine all ingredients in a high speed blender and blend until smooth. Dive mix into
2 cups. Make the strawberry Layer in the same blender. There is no need to rinse it!

COOKBOOK - VEGAN RECIPES 23

FOR STRAWBERRY LAYER

INGREDIENTS

1/2 cup Oat Milk

2 cups frozen Strawberries
1 tsp. Cinnamon Powder
1 tablespoon Cacao Nibs
3-4 pitted Dates (or some Stevia)

INSTRUCTIONS

Combine all ingredients in a high speed blender and blend until smooth. Pour over
oat layer, dividing the mix amongst the 2 cups. Top with some more cacao nibs.
Enjoy!

NOTES

You can also make this smoothie with almond milk. It also tastes delicious made
with frozen blueberries or frozen nectarines.

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 LUNCH & DINNER

COOKBOOK - VEGAN RECIPES 25

NOURISHING BOWLS

Make eating healthy, nourishing, high protein meals easy!

You can whip up big batches of different protein rich beans and legumes each week
to create a variety of nourishing lunch and dinner bowls. You can pair the beans with
your favorite vegetables, salads, nuts & seeds, and some grains to create hearty and
satisfying combos that will give you the protein and nutrients it needs to build high
energy levels.

Here are some ideas:

Choose one or more of these high protein sources of beans & legumes to cook each
week:

Kidney beans, black beans, lentils (all varieties), garbanzo beans, black eyed peas,
mung beans, soy beans, etc.

You can cook your chosen beans or legumes very simply by soaking in filtered water
overnight and then rinsing and cooking in a pot with plenty of filtered water until
soft. You can add spices while cooking or season them afterwards. You can, of course,

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also make more elaborate bean and legume dishes by adding onions, garlic, herbs,
spices, and veggies to the cooking liquid. Sometimes it’s nice to take the time to
make more special dishes that require more time and more ingredients. But if you
are short on time and need to make something quick I find that simple works best.
You can always make different tasty dressings or sauces that can accompany your
bowls and give a completely different flavor profile from one to the other. I recently
purchased a pressure cooker that reduces the cooking time of beans and legumes to
10-15 minutes. It is so easy to use and has made cooking these ingredients fast and
convenient.

After you have chosen your beans and legumes, choose your green leafy greens,
salad greens, sprouts, and other veggies (including roots and tubers) such as these:

Broccoli, green peas, kale, spinach, arugula, watercress, dandelion greens, cauliflower,
radishes, asparagus, artichokes, carrots, zucchini and other squashes, turnip,
cabbage, brussel sprouts, purple sweet potatoes, broccoli sprouts. pea sprouts, etc.

Try to pick a wide variety of these, choosing from the rainbow of colors that nature
has provided for us. Rotate as many as possible through your week and include them
in your nourishing bowls. If you can, choose as many local and seasonal veggies as
you can. You will find that these will be fresher and more nutritious, and will certainly
taste more delicious.

You can include some raw veggies as well as cooked ones in your bowls. For the
cooked ones, experiment with different healthy methods of cooking them such
as steaming, gently sautéing in some coconut oil or olive oil, or baking them. You
can season them as you like using different herbs and spices or keep them plain
and simple and use a yummy home made sauce or dressing to season your bowl
afterwards.

You can also include sea veggies in your bowls. There are many different variety of
this seaweed, such as kombu, kelp, wakame, and arame, which you can find in health
food stores or online. They are simple to make and usually require just hydrating
them in some water for 10-20 minutes. These will add awesome vitamins, minerals,
phytonutrients, and beneficial enzymes to your diet.

If you enjoy soy, you can include some plain organic tofu and tempeh in your
bowls. They are a valuable way for vegans to get more protein in their diet. These
provide good amounts of protein to a vegan diet and are convenient to have on
hand. Tempeh is a much better alternative as it is minimally processed using whole

COOKBOOK - VEGAN RECIPES 27

soybeans, while tofu is made by coagulating soy milk, then pressing the curd into
blocks. So in choosing between the two, it is best to stick to tempeh. You can buy
tempeh and tofu in any health food store, as well as most grocery stores. Look for
them in the refrigerated section, near where meat alternative products are sold.
Ideally, you should both of these products organic (if you can afford it) and read the
ingredient label to make sure you are not buying anything with added ingredients
that you do not recognize. The ingredients should be pretty straight forward.

Tempeh and tofu are super versatile foods, and there’s no shortage of ways to eat
them. Use tempeh and tofu the same way you would any type of meat — as a burger,
in salads, stir fries, soups and stews. Since tempeh is firm, it’s best to slice it into
thin slices or cubes before preparing it. Tofu varies from soft to extra firm and can
be used in many different ways such as cut into cubes, thicker slices, crumbled, and
blended.. Tempeh is commonly sliced thin then pan-fried or grilled, until the edges
are crispy. Tofu can be cooked the same way. They can both also be baked, steamed,
crumbled into soups and stews, or added into stir-fries.

To add more flavor, consider marinating the tempeh and tofu before cooking. Some
of my favorite marinades for tofu and tempeh include soy sauce or tamari, Bragg’s
liquid aminos, different types of vinegar (rice, balsamic, apple cider, etc), home-made
coconut milk, almond and peanut butter, tomato sauce, garlic, ginger, spices, toasted
sesame oil, and sweeteners like maple syrup and honey. Even a quick coat of soy
sauce and a few other seasonings significantly heightens the flavor.

Small to moderate amounts of grains also go nicely in these bowls paired with the
beans, legumes, and veggies. They are not the best sources of protein (they are
mainly carbohydrates) so you should make the beans and legumes be the focus of
your bowls. That being said, there are some grains that contain higher amounts of
protein than others. Some of these are: brown rice, quinoa, buckwheat, and amaranth.
But again, many people make the mistake of thinking that just because a grain is
higher in protein that means it is a good source of protein. Again, grains are almost
entirely carbohydrates, not protein.

Other good sources of protein that you can include in your bowls are nuts and seeds.
Some good choices higher in protein are: almonds, walnuts, brazil nuts, hemp seeds,
pumpkin seeds, and chia seeds.

Additionally, you can include other ingredients such as fruits in your bowls. Some
of my favorites are avocado, apples, papaya, and mangos. Other nice additions are
sauerkraut, unsweetened shredded coconut flakes, sesame seeds, and nutritional
yeast.

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Once you’ve created your bowl, choose how you would like to season it. You can keep
it super simple and season it with some sea salt & freshly ground pepper, a squeeze
of lemon or lime, a drizzle of olive oil, or get more creative and a little more elaborate
with a yummy home-made dressing or sauce. Search the internet for healthy sauces
and dressings that inspire you and get your taste buds salivating. Here are some of
my favorite ones that I’ve adopted through the years from flavors that I love:

Carrot Ginger Sauce: gently boiled carrots, onions, garlic, and lots of fresh ginger
root. You can boil these ingredients in some home made veggie stock for more of
an herby taste, in some unsweetened apple juice for a sweeter taste, or in just plain
filtered water. Once soft, puree mix in a blender with a little sea salt, adding water as
needed to create a creamy texture that can easily be poured over your bowl. You can
change the flavor profile of this sauce a bit by adding some tamari or soy sauce, or a
little miso paste, or some curry powder.

Basic Lemon Dressing: a basic and delicious dressing made with dijon mustard,
lemon juice, olive oil, and sea salt and freshly ground pepper. To this basic dressing
you can add different herbs and spices to change the direction of the flavor profile.
(See recipe below).

Balsamic Vinaigrette: a simple dressing made with olive oil, aged balsamic vinegar,
sea salt, and freshly ground pepper. You can change the flavor profile of this dressing
by experimenting with different kinds of vinegars.

Turmeric Tahini: tahini paste, lemon juice, parsley, turmeric powder, sea salt and
pepper all blended with a bit of filtered water to create a creamy sauce that you can
pour over your bowls.

Vegan Queso Sauce: delicious Mexican style sauce made with boiled sweet potatoes,
roasted red pepper, nutritional yeast, lemon juice, green onions, smoked chipotle
powder, apple cider vinegar, olive oil, and sea salt all blended together with some
filtered water to create a cheesy sauce. Great for Mexican inspired bowls. (See recipe
below).

BASIC LEMON DRESSING

Makes about ¾ cup

1 teaspoon Dijon mustard (smooth or grainy)

3-4 tablespoons lemon juice (about 1 lemon)

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1 teaspoon honey or maple syrup (optional)
½ cup extra virgin olive oil
Sea salt & Pepper to taste

Mix all ingredients in a small to medium size mason jar, close the lid and shake
vigorously until all ingredients have mixed thoroughly and dressing has emulsified
and is creamy.

NOTE
Dijon mustard is already salty so go easy on the salt at first and add more after
mixing if needed.

HERB DRESSING
To Basic Dressing, add:
1 teaspoon finely chopped fresh herbs such as parsley, dill, tarragon, thyme, basil,
cilantro, oregano, chives and mint. You can use a combination of a few herbs or just
stick to one.

For example, some good herb combinations are:

Oregano + Mint (Greek)
Basil + Parsley (Italian)
Dill + Mint (Mediterranean)
Rosemary + Thyme (Mediterranean/French)
Cilantro + Mint (Asian)
Chives + Cilantro (Mexican)
Tarragon (French) ~ Best on its own

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RED LENTIL STEW OVER QUINOA WITH
STEAMED KALE, MARINATED TEMPEH &
BROCCOLI SPROUTS

SERVES 2

INGREDIENTS

For the Bowls:

1 package of Tempeh (about 8 ounces), cut into 1/4 inch slices
2 bunches of Kale, chopped and steamed lightly
2 handfuls of Broccoli Sprouts (or any other sprout that you like)
1 cup cooked Quinoa
2 cups cooked Red Lentil Stew
2 tablespoons hemp seeds

For the tempeh marinade:

1/2 cup strained tomato sauce (with nothing else added)
2-3 tablespoons Tamari

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1 tsp. Cayenne (or more if you like it spicier)
1 tsp. Maple Syrup (optional)
1 tablespoon Extra Virgin Olive Oil

For the Red Lentil Stew:

2 cups Red Lentils
2 Carrots, peeled and chopped
2 Celery Ribs, chopped
Half of an Onion, finely chopped
1 Garlic Clove, minced
1 tablespoon of Coconut Oil
Sea Salt & Freshly Ground Pepper, to taste

INSTRUCTIONS

Marinate the tempeh. Whisk all marinade ingredients together in a bowl and pour
over tempeh. Make sure tempeh gets coated all over with the marinade. Set aside
while working on other steps.

Make the lentil stew. In a medium pot, sauté onion and garlic in coconut oil over
medium heat until fragrant, about 5 minutes. Add carrots, celery and red lentils and
mix well to incorporate. Add enough filtered water to cover lentils and veggies and
bring to a boil. Lower heat and simmer until lentils are soft and creamy, about 20
minutes. Season with sea salt and pepper.

Cook the tempeh. Heat a little coconut oil in a frying pan over medium heat and
sauté marinated tempeh on both sides until crisp on the edges and chewy on the
inside.

Make your bowl. Divide cooked quinoa among 2 bowls and pour a good cup of the
lentil stew over each one. Serve it with the steamed kale, broccoli sprouts, and crispy
tempeh. Sprinkle some hemp seeds over it. Enjoy!

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SIMPLE MEXICAN RICE & BEANS BOWL
WITH VEGAN QUESO

SERVES 2

INGREDIENTS

2 cups cooked Brown Rice

2 cups cooked Black Beans
1 cup Cherry Tomatoes, sliced in half
1 Avocado, seeded, peeled, and cut into chunks
1/2 cup Cilantro, chopped
A good squeeze of Lime
Sea Salt to taste
Vegan Queso Sauce to drizzle on top (recipe follows)

INSTRUCTIONS

Layer all ingredients on a plate. Top with a good squeeze of lime and some sea salt.
Sprinkle with cilantro and a good drizzle of vegan queso sauce.

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VEGAN QUESO SAUCE

MAKES ABOUT 2 CUPS

INGREDIENTS

2 Sweet Potatoes
1 Red Pepper
1 Jalapeño Pepper
1 Green Onion, whites and greens chopped
4 tablespoons Apple Cider Vinegar
4 tablespoons Olive Oil
6 tablespoons Nutritional Yeast
1 tsp. Smoked Chipotle Powder
Juice of 1 Lemon
1-2 tsp. Sea Salt
1/2 cup warm Filtered Water

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INSTRUCTIONS

Place potatoes in a 350 degree oven and bake until soft, about 1 hr. Set aside
to cool a bit. In the meantime, turn the oven to broil. Place the red pepper and
the jalapeño on a baking sheet and set in the middle rack of the oven. Roast
the peppers, turning every 3-5 minutes until skins becomes blistered. The whole
process should take about 15 minutes and the jalapeño will be ready much before
the red pepper so remove from the oven sooner. Set them aside to cool.

Peel the potatoes once they have cooled. Once peppers have cooled, cut them
open and remove the stems and seeds.

Place all ingredients in a high speed blender and blend until the mix is creamy. You
may need to add a little bit more water if it’s too thick. Taste and season to your
liking.

NOTE

You can cut this recipe in half if you want to make a smaller portion. I like to make
a larger amount because we love Mexican food and this sauce is a healthy and
delicious addition that always kicks things up a bit! You can add a bit more smoked
chipotle powder if you like it spicy, or omit it all together if you want to keep it
mild. Kids tend to love this sauce! It’s a great dip for oven baked potato fries or for
steamed veggies such as broccoli.

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MUNG BEAN DAHL OVER SPINACH
& BROWN

SERVES 3-4

INGREDIENTS

2 cups Mung Beans, soaked overnight in filtered water

1/2 Onion, chopped
1 Garlic Clove, minced
1/2 Butternut Squash, peeled and cut into small cubes
1-2 tsp. Coconut Oil
1-2 tablespoons Curry Powder
1 tsp. Sea Salt
1 cup filtered Water
Cooked Brown Rice to serve
Spinach Leaves to Serve

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INSTRUCTIONS

Drain and rinse mung beans. Heat a medium sized pot over medium heat. Add
coconut oil and onions and sauté until onions are golden and transparent, about 5
minutes. Add garlic and butternut squash, tossing to combine and cook for a few
more minutes. Add mung beans and water, bring to a soft boil, lower heat, cover,
and simmer until squash and mung beans are tender, about 30 minutes.

Serve over a handful of spinach leaves and cooked brown rice. Brown Basmati or
Jasmine rice are delicious in this recipe. You can top with some chopped cilantro
and a squeeze of lime.

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TOMATO, ZUCCHINI, AND ROSEMARY
TOFU SOUFFLE

SERVES 2

INGREDIENTS

1 package firm organic Tofu (about 12 oz)

1 tablespoon Almond Butter
1 cup Cherry Tomatoes, sliced in half
1/2 a Zucchini, finely chopped
4 Sun-dried Tomato Pieces, rehydrated in water about 20 minutes and sliced
Zest of 1/2 a Lemon
1 tablespoon freshly squeezed Lemon Juice
1 small clove of Garlic, roughly chopped
1 tablespoon finely chopped fresh Rosemary
1/2 tablespoon of Extra Virgin Olive Oil
Sea Salt & Freshly Ground Pepper

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INSTRUCTIONS

Preheat oven to 375F.

Wrap the tofu in some paper towel and let it sit for 10-15 minutes so that the
paper towel absorbs some of the liquid.

Unwrap tofu, chop it roughly, and add it to a food processor along with the garlic,
almond butter, lemon zest, and lemon juice. Season with some sea salt and pepper
and process until smooth. Transfer mixture to a bowl.

Add zucchini, sun-dried tomatoes, rosemary, and half of the tomatoes to the bowl
and mix lightly. Transfer to 2 small oven safe dishes and arrange the remainder
tomatoes on top, pressing them lightly into the tofu mixture. Season with a little
more sea salt and pepper and bake for about 20 minutes or until golden.

Serve alongside your favorite salad greens. Enjoy!

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TOMATO, ZUCCHINI, AND ROSEMARY
TOFU SOUFFLE

MAKES A BIG POT

INGREDIENTS

2 tablespoons coconut oil

2 small shallots, chopped
1 tsp. mustard seeds
1 tsp. coriander seeds
1 tsp. fennel seeds
1 tsp. turmeric
5 fresh curry leaves
1 tsp. cumin seeds
1/2 tsp. chili powder
5 carrots, roughly sliced
4-5 sweet potatoes, cubed
2 cups Red Lentils

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2 tablespoons Tamari or sea salt to taste.
6 cups home-made veggie stock or water
1 cup home-made coconut milk
Big handful of cilantro leaves (no stems, just leaves left whole)
Celery Microgreens (or finely chopped celery ribs and leaves, to serve on top)

INSTRUCTIONS

In a big soup pot, heat up the coconut oil over medium heat, and sauté shallots
with spices for about 5 minutes. Add carrots and sweet potatoes and cook a few
more minutes, then add lentils, veggie stock, and bring to a boil. Lower heat, cover,
and simmer until carrots, potatoes, and lentils are soft, about 30 minutes. Remove
curry leaves.

With spoon, crush potatoes and carrots in pot to break up into smaller chunks.
Alternately, you can also purée half of the soup and return to the pot. Add coconut
milk and season to taste with the Tamari or with sea salt. Add the cilantro leaves
and incorporate. Top with celery microgreens or chopped celery ribs and leaves.

NOTES

I love using red lentils because they cook really fast but this recipe is great with
other types of lentils. It will just take longer to cook.

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ROASTED VEGGIE & TOFU LASAGNA

MAKES A BIG LASAGNA

INGREDIENTS

1 Butternut Squash, peeled and sliced into thin round slices

1 Large Eggplant, sliced lengthwise into thin slices
4 Large Zucchini or Yellow Squash, sliced lengthwise into thin slices
2 Large Sweet Potatoes, peeled and sliced into thin round slices
2 Large White Sweet Potatoes, peeled and sliced into thin round slices
2 Bunches of Spinach, stems removed
Fresh Herbs: basil, rosemary, thyme
2-4 Garlic Cloves, peeled and minced
1-2 T Extra Virgin Olive Oil or Refined Coconut Oil (without the coconut flavor)
Sea Salt & Pepper

For the Tofu Mixture:

4 packs of Organic Firm Tofu, drained and chopped roughly
1 Yellow Onion, cut into small cubes

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2 Garlic Cloves, peeled and minced
1 T Extra Virgin Olive Oil or Refined Coconut Oil
Zest and Juice from 1 lemon
Sea Salt & Pepper

For the Sauce:

3- 24oz Glass Jars of Good Quality Italian Organic Strained Tomatoes or Crushed
Tomatoes
2 Garlic Cloves, peeled and left whole
1 T Extra Virgin Olive Oil or Refined Coconut Oil
1 T Dried Rosemary
1 T Dried Basil
Sea Salt & Pepper

INSTRUCTIONS

Pre-heat the oven to 350 degrees.

Make the tofu mixture: Add the tofu, lemon zest and juice, and a little salt and
pepper to a food processor and process until smooth. Heat olive oil or coconut oil
in a pan and sauté chopped onion on medium heat until fragrant and translucent,
about 5 minutes. Add the garlic and sauté a minute more, then add the tofu
mixture and stir to incorporate. Season with sea salt and pepper and set aside.

Make Sauce: add olive oil or coconut oil, whole garlic cloves and herbs to a
saucepan and sauté until the garlic is golden. Add strained tomatoes and bring to a
soft boil. Lower heat, cover, and simmer on low for about 30 minutes.

In the meantime, sauté the spinach and minced garlic in a little coconut oil or olive
oil and set aside. Place all other veggies on cookie sheets lined with parchment
paper and sprinkle with sea salt, pepper and herbs. Roast in the oven until a bit soft
but not fully cooked.

Once sauce is ready, season with salt and pepper to taste. Lightly oil a rectangular
baking dish and add some of the tomato sauce. Start layering the different
veggies, one by one, until you have different layers of veggies that fill the pan.
Spread the tofu mix and some of the sauce in between layers. Bake in the oven for
about 45 min to 1 hr. Serve with more tomato sauce on top.

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NOTES

Other veggies that are great in this lasagna are Portobello mushrooms, heirloom
tomatoes, onions, shredded carrots, red and yellow peppers and kale. You could also
use tempeh instead of the tofu. Just add crumbled tempeh to the onion and garlic
mixture while sautéing.

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 HEALTHY SNACKS

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HOME MADE HIGH PROTEIN COCONUT
ICE CREAM
HEALTHY AND DELICIOUS ICE CREAM THAT IS FREE OF ADDITIVES,
GUMS AND CARRAGEENAN.

RAW HONEY & RASPBERRY

INGREDIENTS

3 cups Home Made Coconut Milk, chilled (you can also use almond or oat milk)
2-4 tablespoons Raw Honey or Stevia to sweeten
1 cup Frozen Raspberries
Seeds from 1 Vanilla Bean or 1-2 tsp. Vanilla Extract
¼ tsp. Cinnamon
Pinch Sea Salt
Fresh Raspberries to Top

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INSTRUCTIONS

Place all ingredients, except fresh raspberries, in a high-speed blender and blend
on high until smooth and creamy. Adjust taste as needed. Pour into the frozen
ice cream container of your ice cream maker and process according to the
manufacturer’s directions. Top with fresh raspberries. Enjoy!

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RAW CARROT SALAD
INGREDIENTS

1-2 Raw Carrots, peeled and grated

1-2 tsp. Raw Apple Cider Vinegar or Freshly Squeezed Lemon Juice
1 tsp. Coconut Oil, warmed slightly if hard
Sea Salt (or to taste)

INSTRUCTIONS

Toss all ingredients in a bowl and enjoy. You can garnish with parsley, cilantro, mint
or other fresh herbs.

NOTE

Allow carrots to come to room temperature so that coconut oil dressing doesn’t
harden once incorporated. Unrefined Coconut Oil gives a nice coconut flavor
to this salad but if you are not crazy about coconut flavor, you can also use
Refined Coconut Oil, which doesn’t have the coconut flavor but still has beneficial
properties of coconut oil.

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