*2*

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

chai coconut

latte mushroom

coco cinnamon

cacao drink

carob

golden milk 

arabic cardamom coffee with honey

mint rooi bos

*3*

8 smoothie Bowls: 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

 

 

Off white bowl > ingredients: frozen banana slices, coconut milk cream, ¼ t stevia & ¼ t vanilla. Top with cacao nibs.

 

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

 

Green spicy bowl > ingredients: avocado, liquid / coconut milk, 1 T mix 3 protein powder ( I love 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.

 

Light pink or purple bowl > ingredients: frozen banana slices, liquid, ½ T strawberry or berry powder (Vehgro.nl) , ¼ t stevia. Topping.

 

Spicy pink 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.

 

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.

 

Orange mango sweet bowl > ingredients: frozen mango cubes, coconut milk cream, 1 T goji berry powder, ¼ t stevia. Topping.

 

Pineapple green sweet bowl > ingredients: frozen pineapple cubes, avocado, coconut milk cream, ½ T spirulina, 1 t barley grass, ¼ t stevia. Topping.

 

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)

 

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

*4*

8 protein vegan brain Booster Drinks: Highlight protein-rich, plant-based drinks that support cognitive function and provide a quick energy boost. 

Include recipes for: 

 

walnut cinnamon drink

chai 

mushroom latte

golden milk 

infusion

elixir

milkshake carob

mocca deluxe latte

 

 

* walnut milk: branin enhancing properites, right fats and much more.

 

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. 

 

Milk: pout in blender with purified water and blend well. Pour trough a nut milk bag or use without straining (high speed blender such as Vitamix dont need a strainer it blends so fine)  

 

Cool and enjoy pure or add spices and superfoods see below.

 

**Stevia RebA97 (Vehro.nl) 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

 

***Mushroom mix from Vehro.nl see below more info

 

 

 

1. Walnut-cinnamon drink

 

make the milk* add cinnamon and **stevia RebA97 (Vehro.nl) 

 

 

 

2. Chai 

 

Step one: make the milk* add cinnamon and stevia RebA97 (Vehro.nl)  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, star anise and cloves. 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 a mix, add stevia**

 

 

 

Mushroom latte

 

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

 

Step two: warm water and stir in: 1T cacao and 1/2 T 7 mushroom mix*** from Vehro.nl

 

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

 

 

 

Golden milk deluxe

 

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

 

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

Infusion

 

Use herbs that are potemt for brain 

 

elixir

 

milkshake carob

 

mocca deluxe latte

*5*

8 lunch salad & soups in a jar: easy to take any where and great to prep the night before

How to eat: 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: 

 

Rain bow salad theme

Middle east themed jar

Creamy zuchini soup in a jar

Italian theme jar

Thai red curry theme jar

Herbs the provence theme jar

India spicy theme jar

Green herbs & green pesto jar

 

 

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

 

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 & rinsed walnuts: 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 and rinse and sieve and add water for some more soak they call this activating nuts (Ultimately, the choice between activated and non-activated nuts comes down to personal preference and dietary needs. If you struggle with digestive issues or want to maximize nutrient absorption, activated nuts might be worth exploring.)

*6*

8 Energy lemonades**: Offers energizing beverages that can be enjoyed hot or cold.  

Include recipes for:

 

apple juice

pineapple coconut cream cayennne spirulina stevia

berry green mix

blue spirulina with orange

mint honey

quarana orange

guarana ginko orange coco

pineapple quarana coco

*7*

 

8 x delicious, easy & nutritious meals: Showcases a selection of warming, raw vegan soups that are perfect for a quick and satisfying lunch or snack. Include recipes for:

 

gazpacho & crackers

 

tomato basil soup & crackers

 

red pepper curry soup & crackers

 

suchi

 

zuchetti & red / green pesto

 

cream coco pad thai

 

dips, crackers & salad

 

coconut vegetable mix

 

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.

 

 

 

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.

 

 

 

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.

 

 

 

Suchi 

*8*

8 Sweet Vegan & Raw Food Delicacies: Provide healthy dessert options made with natural sweeteners and whole food ingredients.

Include recipes for:

raw vegan brownies

easy energy bite

chia seed pudding

cheesecake lime

cheesecake chocoalte

cheesecake berries

bonbons

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.

step four: cover and freeze.

Cut after in squares.

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).

 

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.

 

 

 

2. easy 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. 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 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 parchment paper or plastic wrap. Spray the baking dish with non stick cooking spray first so the paper doesn't slide everywhere. 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 just at a 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:

 

base

 

1 cup walnuts soaked overnight, drained, rinsed well and left to dry on a kitchen towel or even 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

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 

 

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

 

 

 

8. chocolate bars

invest in molds for cacao bars (Amazon)

 

step one: melt high quality 100% chocolate 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

 

Bonus 

8 Nice creams

 

banana coco

banana coco cacao

banana coco berry

banana coco pineapple

banana coco green

banana coco walnut cacao

avocado mixed fruits

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. banana 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