8 x 8 Recipe categories:

vegan, sugar-gluten-chemical free, easy and fast to make,

economical, delicious, super healthy, easy cleaning

  • *Extra*  Nice creams x 8

*1* 

Hydrate & cleanse drinks x 8

 

Below recipes for: 

  1. cleanse drink electrolyte water 
  2. cleanse drink coconut water extra
  3. cleanse drink berry chlorophyll drink 
  4. cleanse drink ginger lime honey 
  5. cleanse drink green drink
  6. cleanse drink basic
  7. cleanse drink extended
  8. cleanse drink wild green

 

*green is important - chlorophyll - find organic green leaves:  wild or buy orgfanic kale salads.

 

Superfood powders are wonderful; they keep long if well preserved and they are great in health benefits, they are economic (need often just a teaspoon): Superfoods

spirulina  - baobab  - etc

 

1. cleanse drink electrolyte water 

 Electrolytes are charged minerals that help you stay hydrated. The body loses water and electrolytes everyday from sweating during exercise or hard work and from illnesses such as diarrhea.  This water, sometimes referred to as mineral or alkaline water, contains minerals with electrical charges — such as sodium, potassium, calcium, and magnesium. Interestingly, even seawater naturally contains electrolytes in the form of various salts.

  • Step one: Easy and cheap: buy a good quality Himalayan salt & good baking soda (baking soda alu free)
  • step two: Purify water through a filter, add a sprinkle of the salt shake and there you have your electrolyte water. 

Himalayan pink salt is ideal for hydration since it contains essential electrolytes such as potassium, magnesium, and calcium in addition to sodium chloride. The electrolytes you absorb from salt are essential to regulate your fluid balance and stay hydrated. 

2. cleanse drink: coconut water extra

Coconutwater is a natural electrolyte water. Electrolytes in coconut water include potassium, sodium and manganese.

Extra: Add a bit of stevia & green*  

3. cleanse drink: berry chlorophyll drink 

Step one: take a hand full of berries or 1/2-1 Table spoon berry powder put them in a blender or juicer and add a bit of stevia and green*

4. cleanse drink: ginger lime honey 

Step one: make a tea from grated ginger or add to cold water. Let sit and sieve after 10 minutes. Press a line add to the ginger add waterand a spoon of honey to taste

5. cleanse drink: greens

Step one: put a bunch of greens* or a spoon of green powder with water in the blender. Sieve if used leavesor drink it as it is. You can add things like avod¡cado, apple, mango, berries, pineapple

6. cleanse drink basic

Step one: Take a jar fill with water add a teaspoon of activated charcoal shake or stirr and drink after tonque scraping in the morning

One hour before breakfast. If you use medication be aware that the activated charcoal absorbs your medication so you choose..

7. cleanse drink: extended

Step one: same as 6 but add: clove, neem, cinnamon powder

8. cleanse drink: wild green

search wild leaves in a clean area (not a dog walkers zone, industry or road side)

search: dandelion, nettle, blackberry, plantain, chamomille, etc.  my page for wild edible plants 

Step one: make a tea or add in blender with water

Step two: sieve or put trough a juicer. 

Step three: find a nice way to drink it you can add honey, stevia, coconut milk, spices (cinnamin works well), fruit juice etc. 

 

Additional info

To optimise your drinking water you can purchase and use a water filter and a copper water bottle (copper has natural antibacterial properties)

Both will enhance your water quality

Here deeper info about Hydration

Superfood supplier https://www.vehgroshop.co.uk/

*2*

8 Warm comfort drinks: Provides recipes for nutrient-packed warm drinks 

  1. chai coconut

  2. latte mushroom
  3. coco cinnamon
  4. cacao drink
  5. carob
  6. golden milk 
  7. arabic cardamom coffee with honey
  8. mint rooi bos

 

*3*

Smoothie Bowls x 8

Provides recipes for nutrient-packed smoothie bowls that can be enjoyed for breakfast or as a healthy snack. Include a mix of fruits, vegetables, and superfoods

1. Off white bowl (sweet)

2. Cacao bowl (sweet)

3. Light pink or purple bowl

4. Orange sweet bowl

5. Orange mango bowl

6. Pineapple green bowl

7. Green spicy bowl

8. Spicy bowl

 

1. Off white bowl (sweet)

  • ingredients: frozen banana slices, coconut milk cream, ¼ t stevia & ¼ t vanilla. Top with cacao nib

2. Cacao bowl (sweet)

  • ingredients: frozen banana slices, cacao 1 T, coconut milk / liquid, stevia. Topping.

3. Light pink or purple bowl

  • ingredients: frozen banana slices, liquid, ½ T strawberry or berry powder (Vehgro.nl) , ¼ t stevia. Topping.

4. Orange sweet bowl

  •  ingredients: frozen banana slices, coconut milk cream, 1 T goji berry powder, ¼ cup orange juice, ½ t orange powder, ¼ t stevia. Topping.

5. Orange mango bowl 

  • ingredients: frozen mango cubes, coconut milk cream, 1 T goji berry powder, ¼ t stevia. Topping.

6. Pineapple green bowl

  • ingredients: frozen pineapple cubes, avocado, coconut milk cream, ½ T spirulina, 1 t barley grass, ¼ t stevia. Topping.

7. Green spicy bowl 

  • ingredients: avocado, liquid / coconut milk, 1 T mix 3 protein powder (eg. Sunwarrior), 1 t of 7 mushroom mix (Vehgro.nl: 7 mushroom mix), hand full spinach / kale, nutritional yeast (vit B12), ½ t Himalayan salt (82 minerals), ½ t black pepper. Topping.

8. Spicy bowl

  • ingredients: avocado, coconut milk, 1 T mix 3 protein powder, 1 T beetroot powder, 1 t of 7 mushroom mix, 1 t curcuma, ½ – 1 t cayenne pepper, ½ t black pepper, ½ t curry powder, ½ t Himalayan salt. Topping.

Additional info

Codes: t=teaspoon, T= Table spoon, stevia (= a sweetener and taste enhancer if used sparringly. It is antibacterial so the opposite of sugar. It is good for your you and it is cost effective here is the best one I use it for some years and it works wonders in smoothies and other liquids) RebA97 Vehgro)

https://www.vehgroshop.co.uk/   superfood shop biggest of Europe and organic quality

https://sunwarrior.com/collections/plant-based-protein-powders 

Topping: fruit slices, dried fruits, ( I like mulberries, fiques, raisings), coconut chips, cacao nibs

*4*

Vegan Brain Booster Drinks x 8

 

Highlight protein-rich, plant-based drinks that support cognitive function and provide a quick energy boost. 

Include recipes for: 

 

  1. walnut cinnamon drink
  2. chai 
  3. mushroom latte
  4. golden milk 
  5. infusion
  6. elixir
  7. milkshake carob
  8. mocca-de-luxe-latte

 

 

1. Walnut-cinnamon drink

make the milk

  • Milk: put in blender with purified water and blend well. Pour trough a nut milk bag
  • OR use high speed blender such as Vitamix > it blends so fine no need to sieve
  • Add cinnamon + stevia RebA97  

2. Chai 

Step one: make the milk* add cinnamon and stevia RebA97  or use coconut cream milk. 

Step two: warm water and add the following spices:  Cardamom is the most common ingredient, followed by some mixture of cinnamon, ginger fresh or powder star anise (powder) and cloves, black pepper, coriander, nutmeg and fennel are also used, but they are slightly less common. Every family has a blend to suit its tastes.

Step three: strain the tea and add coconut milk or walnut milk or another vegan milk, add stevia

 

3. Mushroom latte

Step one: make the milk* add cinnamon and stevia RebA97 or use coconut cream milk.

Step two: warm water and stir in: 1T cacao and 1/2 T  of : 7 mushroom mix

Step three: stir milk and mushroom cacao 

Step four: add 1/2 T coconut oil let it melt 

Tip: you can also use honey instead of stevia

 

4. Golden milk - vegan

Step one: coconutmilk or other vegan milk (no soya) add cinnamon and stevia RebA97 

Step two: warm water and stir in: 1T cacao and add the following spices:  1 t tumeric - curcuma, vanilla, cardamom, anise, ginger, cardamom, black pepper, clove, ginger, nutmeg. Start with little of each and experiment to taste

Step three: stir in coconut milk 

Step four: add 1/2 T coconut oil let it melt 

Tip: you can also use honey instead of stevia

 

5. Infusion

  • Homework: google on: herbs that are potent for brain 
  • Find out if you have a zone nearby where it is clean (no cars, industry, dogs) and harvest. Saok in water with 1 t Arms & Hammer aluminium free baking soda  for 10 minutes to eliminate bacteria
  • Bring water almost to boiling and then pour it over your chosen herbs. Typically, 1 cup water is used per 1-2 teaspoons of dried herbs. Let the infusion steep for at least 15 minutes. Cool and strain.

Baking soda is an interesting product you can learn more about this very cheap and multi versatile household product here:

https://www.healthline.com/nutrition/baking-soda-benefits-uses 

6. Elixir

An elixir is a beverage that contains ingredients meant to support various bodily functions via herbs and superfoods. Many contain adaptogens which are plants and mushrooms that are commonly used to help the body respond to stress, anxiety and fatigue. 

step one: warm water and steep in a high quality tea for example: 

https://www.amazon.com/Dragon-Herbs-Individually-Adaptogenic-Invigorating/dp/B00N24J9KI

Step two: put of the fire and let cool till Luke warm  temperature, add 1 teaspoon up to 1Tablespoon of 7 mushroom mix

Step three: add carob, cacao butter, vanilla, lucuma, astragalus, and coconut milk 

Step 4: sweeten with honey, or Stevia 

 

7. Milkshake Carob - ginko

Cold or warm 

Step one: put vegan milk in a big jar 

Step two: add 1 table spoon or more carob plus vanilla and Stevia. 

Step three: add 1/2  teaspoon ginkgo biloba,

Step four: close lid tight and shake well. 

Now you can heat it or cool it or add ice cubes shake and serve 

 

8. Mocca deluxe latte

Cold or warm 

Step one: put vegan milk in a big jar 

Step two: add 1 espresso (or less-more) plus vanilla and Stevia. 

Step three: add 1 dessert spoon cacao (or more) + 1/2 teaspoon cinnamon

Step four: close lid tight and shake well. 

Now you can heat it or cool it or add ice cubes shake and serve 

 

*Walnuts are a nutrient-rich food source, particularly high in healthy fats, specifically omega-3 fatty acids, and antioxidants. They also provide a good source of fiber, vitamins like E and B6, and minerals such as potassium, magnesium, and folate. 

Instructions: put walnuts in a glas bowl and add purified water and a dash of Himalayan salt. Let sit for minimal 4hours, sieve and rinse and add again purified water. Let sit overnight. Next day rinse and ready to use. 

**Cinnamon: In addition to antioxidants, cinnamon's antimicrobial properties help combat harmful bacteria and fungi. Lower your total cholesterol, LDL (or bad) cholesterol, triglycerides, and blood sugar. Most in vivo studies found cinnamon positively affected learning and memory. One study, however, found that cinnamon decreased learning and short memory.

 

 

***Stevia RebA97 is a great sweetener for liquids it is anti bacterial and is non acidic, I use it for many years and it enhances the taste and sweeten super well. Use asks for sparingly and it therefore cost effective

 

****7 Mushroom mix 

All superfoods you can order at:

https://www.vehgroshop.co.uk/ 

*5*

 Salad & Soups in a jar x 8

 

çeasy to take any where and great to prep the night before

 

How to use the salad in a jar: 3 options

1. eat the salad right from the jar with a fork or chopsticks.

2. Place it upside down in a large bowl/plate. 

3. Put 90% of the jar in a blender > blend > put in a bowl add the 10 % remaining ingredients and use a spoon.

 

Include recipes for: 

  1. Rain bow salad theme
  2. Middle east themed jar
  3. Creamy zuchini soup in a jar
  4. Italian theme jar
  5. Thai red curry theme jar
  6. Herbs the provence theme jar
  7. India spicy theme jar
  8. Green herbs & green pesto jar

 

     

1. Rainbow salad - vegan raw

ingredients example

  • olive oil (organic cold pressed)
  • spices
  • nutritional yeast
  • apples
  • mixed lettuce green and purple, arugula leaves
  • purple cabbage shredded
  • cherry tomatoes halved
  • cucumbers sliced
  • carrots sliced
  • sweet patatoes grated
  • walnuts soaked & rinsed well
  • hemp seeds
  • sprouts 

how

  1. Pour your favorite salad dressing in the bottom of the jar
  2. Add any hard chopped vegetables
  3. Add any sprouts, or soaked-activated: nuts, seeds
  4. Add a layer of harder ingredients sprouts, grated vegetables such as sweet potato, sliced cabage, cucumber, etc.
  5. Add any medium soft vegetable like: avocados or tomatoes
  6. last add the salad leaves like: salad, spinach, small sprouts, herbs (dill, bvasil, parsley)

Recipe:

Add 4 tablespoons dressing in the jar + 1/2 t Himalayan salt + black pepper to taste + 1 cup chopped cucumber + ¾ cup bell pepper + ½ cup red onion + ⅓ cup celery + cup (sprouted) lentils +  ¾ cup fonio  or quinoa  + ⅓ cup chopped soaked walnuts +  ⅓ cup parsley + salad leaves.

Cover and refrigerate for up to 5 days

 

2. Middle east themed jar

Put in jar:  hummus (buy ready or make yourself: Food proces or blend: water + (sprouted) ckickpeas + tahin + lemon juice * H - salt + garlic - all to taste) + cucumber + onion slices + grated sweet potato-carrot + olives + toamtoes cherry tomatoes or sliced biger ones + salad leaves + alfa alfa sprouts + dash of middle east spices go to a local store and browse experiment and learn

Tip: if you add 1/2 beetroot you have a pink hummus if you add 1 t curry or curcuma you have a yellow and if add 3 sundried tomatoes you have a red hummus. 

 

3.  Cream of Zucchini Soup

In blender >2 ½ c water + 1 zucchini, chopped (about 1 c) + 1 stalk celery, chopped (remove the ´hairs´+ 1 T lemon juice + 1 t mellow white miso and/or nutritional yest  + ½ t crushed or grated garlic (1 clove) + ¼ t H salt + dash cayenne pepper + 1 T olive oil + 1 avocado, chopped + 1 T fresh minced dill, or 1 tsp dried > Place all of the ingredients except the olive oil, avocado and dill in a blender. Blend until smooth. Add the olive oil and avocado and blend until smooth. Add the dill and blend briefly just to mix. Serve immediately.

Can keep some avo and dill for topping separate before blending

 

4. Italian theme jar

Put in jar: 4 or more T olive oil + garlic - H salt- black pepper to taste + 1/2 T balsamico + cucumber cubes + zuchetti (buy a small tool to make spaghetti from zuchini add then in some salt to let it become softer, rinse and add to jar + slices of sundried in oil tomato + some olives + red and or yellow bell pepper (cubed or sliced) + cherry tomatoes + generous amount of basil + salad leaves + arugula is very Italian - so try to find these.

Tip 1: you can also make this dip and put this under in the jar: Sundried Tomato Spread and Dip. 1 or 1/2 zucchini, peeled and chopped + 3 T lemon juice + 3 T olive oil + 2 garlic cloves + 1 t paprika powder + 1 t H-salt or to taste + pinch of cayenne + 6 T raw tahini  > Combine all the ingredients. Place in blender and puree until smooth. Tips. can also serve as a roll-up on lettuce leaves with tomatoes and sprouts. Store in a glass jar for up to 4 days.

Tip 2: nutyritional yeas is the vegan parmesan and fullof vitamins B so great addition for taste- and nutrition values

 

5. Thai red curry theme jar

Put in jar: first the sauce > blend: 3 t raw tahini or almond butter + 1 t organic un-pasteurised apple cider vinegar + 1t ginger + 1 clove garlic, chopped + red chilies to tast or 1/4 t cayenne (or chili powder) + dash of coriander, cumin, black pepper + 1 t tamari + 1 t un-pasteurised dark miso + 1-3 t water (depends on preference for thickness) + coconut milk. Then add noodles: 1 small or medium zucchini > use a vegetable peeler / spiralizer, peel the zucchini over and over until it's almost all peeled into strips. Sprinkle salt over this and set aside. The salt softens the zucchini. Repeat with the carrot but do not add salt + sprouts

 

6. Herbs the provence theme jar

Put in jar: olive oil + garlic + 1 T herbs the provence* dried version or go for fresh herbs chop well + 1/2 T French red wine vinegar + cucumber cubes + cauliflower (grated) + zuchetti (recipe 4) sweet potato (grated) + tomatoes (chopped) + great amount of fresh salad & basil

* thyme, rosemary, majoran, oregano. They may also contain other herbs such as basil, bay leaf, hyssop, tarragon, summer savory, parsley, fennel, and chervil.

 

7. India spicy them jar

Put in a jar: a mix with olive oil and coconut milk + H-salt + black pepper + curcuma + cumin + cayenne pepper + coriander + sprouted lentils + cucumber cubes + cauliflower ( grated) + sweet potato (grated) + tomato + salad

 

8. Green herbs & green pesto jar

Put in a jar: make pesto: olive oil + basilicum + H-salt +  black pepper +lemon juice (little) + garlic + soaked & rinsed walnuts or pine nuts or cashews > blend or food process. Now add this first in the jar then chopped cucumber + stalks of sellery chopped + zuchetti + kale (chopped fine) + broccoli (chopped fine) + green cabbage ( finely chopped) + spring onions (finely chopped also the green sprigs + generous handfull salad + basil 

 

Codes: H – salt = Himalayan salt, T=table spoon, t = teaspoon 

Instructions 

Salad wash: put the leaves in a plastic container add pure water & 2t baking soda, close container well, shake and let sit for minimal 10 minutes. Pour this water to plants and renew water to rinse shake well again and give this water to the plants around your house. Then your salad is well washed and ready. You can put the container for a while half up one side on a cup or so and then the remaining water will go to one side. 

 

Soaked & activated walnuts:

Instructions:

Step1. Put walnuts in a jar and add pure water + dash of H-salt, let sit for minimum 4 hours or longer (over night) then sieve, rinse once more and sieve again.

Now add pure water for some more soak they call this activating nuts (

Why this procedure?

Soaking and activating walnuts helps reduce phytic acid and enzyme inhibitors, enhancing nutrient absorption, improving digestion, and increasing their nutritional value by releasing beneficial enzymes and nutrients. This process makes walnuts more digestible and nutritious. Removes bitter taste. 

*6*

 Energy lemonades 

 

Offers energizing beverages that can be enjoyed hot or cold.  

Include recipes for:

 

  1. apple juice - cayenne pepper 
  2. pineapple - coconut cream - cayennne -spirulina -  stevia
  3. berry - green mix
  4. blue - spirulina - orange
  5. mint - honey
  6. quarana - orange
  7. guarana - ginko - orange - coco
  8. pineapple - quarana - coco

 

 

 

*7*

Meals: delicious, easy & nutritious x 8

Showcases a selection of warming, raw vegan soups that are perfect for a quick and satisfying lunch or snack. Include recipes for:

 

  1. gazpacho & crackers
  2. tomato basil soup & crackers
  3. red pepper curry soup & crackers
  4. sushi
  5. zuchetti & red / green pesto
  6. cream coco pad thai
  7. dips, crackers & salad
  8. coconut vegetable mix

 

 

1. Gazpacho 

4 large tomatoes, peeled and chopped + 1/2 large cucumber, peeled and chopped + 1/2 bellpepper (yellow or red), seeded and chopped + 1/2 small onion, chopped + 1 clove garlic pressed + 1/2 jalapeno pepper, diced (optional) + 1 to 2 kale leaves, torn into pieces + juice of 1/2 large lemon + H - salt, to taste + avocado, diced (optional) + green onions, sliced (optional).

> Blend tomatoes, cucumber, bell pepper, onion, garlic, jalapeño, kale, lemon juice and salt. Chill for 2 hours and then blend again as liquid will separate some.

To serve as soup, pour into bowls and top with chopped avocado and sliced green onions or any other vegetable & spices-herbs.

 

2. Tomato basil soup 

3 Roma tomatoes + sundried tomatoes on oil + 2 t balsamico + 1 t jalapeno pepper + 1 t cayenne pepper + 1 T olive oil + 1 large tomato (diced for topping) + large amount of basil ( to taste) diced 1/2 cup chopped olives + H- salt and pepper, to taste.

> Blend all ingredients except the diced tomatoes and olives until smooth.

Pour into a bowl and garnish with diced tomato and olives or top with chopped avocado and sliced green onions or any other vegetable & spices-herbs.

 

3. Red Pepper Curry Soup 

1 ½ large red or yellow bell pepper + 1 apple, peeled + 1 avocado + ½ cup basil leaves + 1 cup soaked and rinsed walnuts + 1 green onion + 1 clove garlic + 1 T curry powder, or to taste > H- Salt, to taste + dash cayenne pepper + 2 c water or coconut milk, or until desired consistency is reached.

> Blend all ingredients until smooth.

To serve as soup, pour into bowls and top with chopped avocado and sliced green onions or any other vegetable & spices-herbs.

 

4. Sushi  watch this Video 

Ingredients to shop for:

  • Sushi mat
  • Nori Sheets - Make sure to look for raw nori sheets. They are black. The roasted are green.
  • Avocado - You can also use guacamole, or pre-mashed avocado for ease.
  • Sweet potato - Sliced thin. Nice crunch
  • Cucumbers - Sliced thin
  • Bell Peppers - Red, the green are unripe and difficult to digest
  • Hemp hearts – Give your sushi rolls a nice dose of heart-healthy omegas with these power-packed 
  • Sprouts Nutrient dense and a nice crunch
  • Sesame seeds
  • Pickled ginger is called gari or amazu shoga in Japanese. It's served with sushi. Make your own or buy in eco store
  • Liquid Aminos - or tamari 
  • Miso –  classic Japanese ingredient, enzyme rich mixed with water and you have asauce, add cayenne pepper or herbs

Rollling:

  1. gather and prepare all the filling ingredients (slice avocado, grate carrots, cut cucumbers, etc.).
  2. Bamboo mat 
  3. Set out a small dish of water for dipping your fingers.
  4. Lay the nori sheet (shiny side down) on the mat.
  5. Dip fingers in water and spread and press the rice evenly over nori sheet covering the whole sheet with ´cauliflower rice´or sprouts (dnot too thick). Sprinkle sesame seeds over the ´rice´
  6. Add other vegetables - thinly sliced
  7. Take the filling all the way to the outside edges so the end pieces are full.
  8. But, don’t overfill the rolls
  9. Leave one part free see video
  10. Wet the end as the glue

Sauce: 

  • 2 tablespoons tamari, or coconut aminos, or diluted with water miso
  • 1or 2 tablespoons apple cider vinegar
  • 2 teaspoons sesame oil or olive oil
  • 4 teaspoons scallions, sliced
  • 1/4 teaspoon cayenne, or to taste

 

 

5. Zuchetti & Red / Green pesto

 

 

6. Cream coco pad thai

 

7. Dips

Cashew tomato dip. ¾ c cashews, soaked overnight + 1/3 c sundried tomatoes, chopped + ½ T tamari + ½ of a Lemon juice + pinch of H – salt + 1/2 c Filtered Water. > FP Add all the ingredients in a food processor and blend until a thick creamy consistency. Make a sandwich from flax or chia crackers add the dipp and also add: sunflower sprouts, avocado, sesame oil, olives, tomato, capers, some slices of onion and a pinch of salt garnish with basil leaves.

8. Coconut vegetable mix

 

*8*

 Sweet vegan raw food delicacies

Provide healthy dessert options made with natural sweeteners and whole food ingredients.

  1. raw vegan brownies

  2. easy energy bite

  3. chia seed pudding

  4. cheesecake lime

  5. cheesecake chocoalte

  6. cheesecake berries

  7. bonbons

  8. chocolate bars

 

1. raw vegan brownies

Choc walnut brownie

 

1 c raw-walnuts + 1 c (packed) pitted soft dates + 2 T cacao powder + 1T coconut oil + little pinch of Himalayan salt

 

  • step one: food process nuts until the nuts are finely ground.
  • step two: add the cacao and salt. Pulse to combine.
  • step three: add the dates few or one at a time.

What you should end up with is a mix that appears rather like cake crumbs, but that when pressed, will easily stick together (if the mixture does not hold together well, add more dates). When the brownie layer feels too crumbly drizzle with a little extra melted coconut oil if added moisture is necessary.

Spread a thick even layer into a square baking pan / Press into an 8×8″ baking dish, which was lined with parchment paper. Cover. Put this in the freezer to harden (1+ hrs or overnight).

 

  • step four: cover and freeze.
  • step five: while it's hardening prepare the coating.

Chocolate frosting > 1 medium avocado, peeled and pitted + 6 t cocoa powder + ¼ cup sweetener + 1 t vanilla + 1 pinch H-salt. Frost with chocolate avocado frosting, if desired. Freeze until firm enough to cut into squares, about 1 hour.

 

  • step six: cut after in squares.
  • step seven: before eating take brownie out the freezer and let thaw for some time

fun note: in the rawfood movement they alwyas invent funny names for a make over and someone came up with: ¨brawnies´

 

2. Energy bite

  • step one: dates, cut open and remove seed
  • step two: take a teaspoon hard coconut oil and place inside date
  • step three: add a bit of vanilla powder
  • step four: place a walnut on top

 

3. Chia seed pudding

step one: chia seeds The most common ration is a 1:4 ratio of chia seeds to plant-based milk. This means 1/4 cup chia seeds to 1 cup plant-based milk. Start with 3 tablespoons to 1 cup of plant-based milk.

 

  • step two: mix well with a fork or mixer
  • step three: add sweetener, such as maple syrup, stevia, agave nectar, xilitol.  
  • step four: add topping can be any freuit, berries, chocolate grated (100%), mulberries, coconut chips, lime zest, etc.
  • step five: cover & cool over night

 

4. Cheesecake lime

Ingredients

½ cup of almonds + 2 tablespoons desiccated coconut + ¾ cup dates + 1.5 cup cashews, soaked + 2 tablespoons coconut oil, melted

+ ½ cup coconut milk + ½ cup fresh lime juice + Zest of one lime + 2 tablespoons of maple syrup

 

  • step one: Soak cashews in cold water for at least 8 hours but overnight is best
  • step two: Soak dates in warm water for 15 minutes and then drain the water before putting in the food processor
  • step three: Add almonds and desiccated coconut to the food processor along with the dates and pulse into a fine grain
  • step four: Press the mixture into an 8 inch springform pan or smaller individual tins like you see in the picture. Push down firmly until it is well compacted and even. Put in the fridge to set. This can be made the day before
  • step five: Add soaked cashews to the food processor along with lime juice, lime zest, coconut oil, coconut milk and maple syrup and blend well until the mixture is smooth and creamy, scraping down the sides as needed.
  • step six: Pour mixture onto the base, spread evenly and sprinkle with lime zest
  • step seven: Store in the freezer and take out 30 minutes before serving

 

5. Pecan cheesecake chocolate

Chocolate Crust ingredients:

2 cups pecans + 4 tbsp cacao or cocoa powder + 4 tbsp maple syrup + 2 tbsp coconut oil, melted

 + 2 tsp vanilla extract * pinch of Himalayan salt

Chocolate Cheesecake ingredients:

2 cups cashews  + 2 small zucchini, cleaned, peeled, cut into large pieces + 1/3 cup cacao powder

 + 4 tbsp coconut oil, melted + 2 tbsp lemon juice or apple cider vinegar + 1/2 cup maple syrup  + 2 tsp vanilla extract + pinch of salt

Chocolate Ganache ingredients:

1 cup vegan chocolate chips + 2/3 cup coconut cream or milk

 

  • step one: Crust: Place all crust ingredients into a blender or processor and run until well combined.
  • step two: Put the crust in a 6" or 8" baking dish and line with eco parchment paper   OR grease the tin with coconut opil and sprinkle with coconut flakes. Press crust down evenly. Pop in the fridge while you make the filling. 
  • step three: Filling: Place all cheesecake ingredients into a blender and run until smooth and creamy.
  • step four: Pour the filling on top of the chocolate crust and smooth down the top with a spatula. 
  • step five: Chocolate Ganache: warm softly coconut cream or milk on stove until warm but not boil. Pour over chocolate chips and let sit 2 minutes. Whisk until super creamy and well combined then pour it over the chocolate cheesecake and smooth it out with a spatula. 
  • step five: Place entire cheesecake in the freezer and let it set for 3 hours or overnight preferably.
  • step six: When ready to serve, run a knife under hot water and slice into bars. 

 

6. Cheesecake: berries

Ingredients:

Crust:

1 cup walnuts soaked overnight, drained, rinsed well and left to dry on a kitchen towel or in the sun/ low temp oven

 + 1 cup pitted medjoul dates + 1 T water (if needed if the walnuts are still wet you probably won´t need much

Filling:

1½ cups cashews (soaked for 15 mins in boiling water or soak overnight) + 1 can (400g)  organic coconut cream + ½ cup cacao butter or coconut oil

Glaze:

Juice 1 of lemon + 2 t vanilla extract + ½ cup frozen blueberries (fresh also work) + ⅓ cup maple syrup

 

step one: crust: food process the walnuts until they form a rough crumb, add dates and process again, add water if mixture is not sticky enough.

step two: once sticky press down evenly on to the base of a round 20 cm cake tin.

step three: filling, begin by melting down cacao butter or coconut oil in bowl in a saucepan with water (au bain marie) over low heat until liquid.

step four: add melted cacao butter and all the remaining filling ingredients to a food processor or blender and blend until smooth.

step five: pour mixture over base, cover with a plate and set in freezer for about 4 hours or overnight.

step six: Once set decorate with extra blueberries.

 

Once set it can be stored in the fridge for up to 1 week or stored in the freezer for 6 + months. The texture is nicest from the fridge so I recommend defrosting in the fridge before eating.

 

7. Bonbons

step one: melt au bain marie (see recipe 6) cacao butter + a T coconut oil 

step two: add xilitol, agave syrup, honey or other sweetener of choice to taste

step three: add nuts, dried fruits

step four: put mixture in icecube trays and freeze

thats it

experiment mix and match ingredients 

 

add vanilla, and superfoods like lucuma, spirulina, baobab, berry powder etc.

 

8. chocolate bars

invest in molds for cacao bars (see here example Amazon)

 

  • step one: melt high quality 100% chocolate (minimal 2 cacao bars) au bain marie
  • step two: add agave- or mapple syru
  • p to taste 
  • step three: mix in nuts-seeds-dried fruits-vanilla 
  • step four: stir mixture well with a wooden spoon 
  • step five: add this in your chocolate mold and freeze

 

*Extra*

8 Nice creams

 

  1. banana coco
  2. banana coco cacao
  3. banana coco berry
  4. banana coco pineapple
  5. banana coco green
  6. banana coco walnut cacao
  7. avocado mixed fruits
  8. coco mango

 

For the recipes with banana find the ripe bananas withthe brown spots these are sweeter

peel open and cut them in parts and put in container & freeze

 

 

1. banana coco

  • step one: take frozen banana put them in blender
  • step two: add coconut cream milk
  • step three: mix well and pour in a container to freeze
  • step four: when you want ice take out 10 minutes before and let it thaw scoop then your ice cream

 

2. banana coco cacao

  • step one: same as recipe 1 add now 1table spoon cacao 

 

3. banana coco berry

  • step one: same as recipe one now add berries fresh ones or powder (Vehgro.nl)

 

4. banana coco pineapple

  • step one: same as recipe one now add pineapple 

 

5. banana coco green

  • step one: same as recipe one now add 1 t spirulina powder (Vehgro.nl)

 

6. coco walnut cacao

  • step one: same as recipe one now add walnuts (soaked day before, rinsed well and dehydrated in dehydrator or oven on lowest temp untill crunchy

 

7. avocado mixed fruits

  • step one: put 2 ripe avocado´s + agave- or mapple syrup + vanilla + coconut cream milk all in blender and freeze
  • step two: when you want ice take out 10 minutes before and let it thaw scoop then your ice cream

 

8. coco mango

  • step one: blend the meat of 2-3 ripe mango´s + agave- or mapple syrup + coconut milk 
  • step two: put all in a container in the freezer
  • step three: when you want ice take out 10 minutes before and let it thaw scoop then your ice cream

Here some nice links to check: