Apricot mousse

category: desserts | season: anytime | uploaded: 12 February 2012

This is a perfect afternoon treat or dinner party dessert
ingredients
2 cups of dried apricots
1 cup of silken tofu
1 cup of water
1 cup of rice or soya milk
2 tablespoons of agar agar
a pinch of salt
1 cup of orange juice
1 tablespoon of nut or sesame butter (optional)
roasted almonds & chopped apricots for decoration
instructions
1 !dd the apricots" tofu" all the li#uids (milk" orange juice & water)& salt to a pan and bring
to a boil !dd the agar agar" mi$ well and simmer gently for 1%&2' minutes" stirring
regularly
2 (lend the mi$ture until smooth !dd nut butter and mi$ well
) *our mi$ture into a dish and allow to cool slightly before refrigerating until set This usually
takes about )'&+% minutes
+ ,e$t" take the mi$ture and place into a food processor-blend and blend into a creamy
mousse like consistency .poon into a ser/ing dish of your choice and ser/e with roasted
almonds & chopped apricots
Miso soup
category: soups | season: anytime | uploaded: 12 February 2012
0iso is a fermented soya product which has been used around the world for
centuries 1t is known for it2s medicinal and healing #ualities 1t is particularly
beneficial for the intestines due to its high content of lactobacilli which is a
result of the lactobacillus fermentation process by which it is made 1t can be
used in soups" sauces and other dishes to fla/our food and to add that e$tra
healing #uality
ingredients
1 cup of s#uash (small cubes)
1 carrot (diced)
2 stalks of celery (diced)
) cups of water
1 strip of wakame
dark miso
spring onion (for garnish)
tofu (cubed)
instructions
1 *lace water in saucepan and bring to a boil !dd the s#uash" wakame
& carrots 3or the wakame" you can soak it first and then cut it or you
can use scissors to cut straight into the pan
2 .immer for 1' minutes Then add the celery & tofu .immer for 1'
minutes until all /egetables are soft
) ,ow it2s time to add the miso .coop out some water a ladle or a cup
!bout 1-+ of a cup of water should be enough
+ *lace the water into a small bowl" suribachi or keep it in the cup !dd
1&2 tablespoons of water & stir well to form a smooth paste
% Then add to the soup being careful not to boil 4hen miso is boiled it
destroys the en5ymes and greatly reduces the healing #ualities
6 .er/e with finely sliced spring onions
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4
*reperation time
5 minutes
7ooking time
20 minutes
7ategory
soups
.eason
anytime
Baked falafel
category: proteins | season: | uploaded: 15 January 2012
baked falafels
These are easy to make" delicious and /ersatile They can be eaten on their
own as a snack" as part of a main meal or use them for a filling for pittas or
tortilla ser/ed with a delicious sour cream dressing
ingredients
1 cup of cooked chickpeas
2 small onions
2 clo/e of garlic
herb salt (to taste)
parsley (finely chopped)
cumin (about 1-2 of a teaspoon)
tumeric (about 1-+ of teaspon)
a generous pinch of curry powder
instructions
1 blend the chickpeas" onions" garlic together until fine and smooth as
you can get it
2 !dd parsley" herb salt & spices and mi$ well !t this point" gi/e it a
taste to see if it re#uires more seasoning" add if necessary
) 8se your hands to form into falafels & make them as big or small as
you like .#uee5e the mi$ture firmly so it holds together 9ou can
shape into cro#uettes" burgers or balls
+ *lace on an oiled baking try and bake at about 1:' degrees for
appro$imately 2'&2% minutes" until golden & a little crisp on the
outside
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*reperation time
10
7ooking time
20-25 minutes
7ategory
proteins
.eason
Chocolate range !ruffles
category: snacks | season: anytime | uploaded: 2 December 2011
These truffles are easy to make and simply delectable They make the perfect
festi/e treat or why not pop them into a nice little bo$ for a nutritious gift;<
ingredients
%''g ground almonds
a pinch of salt
freshly s#uee5ed orange juice (2 tablespoons)
rice syrup
cocoa powder (appro$imately 1&2 tablespoons)
toasted sesame seeds
toasted ha5elnuts (finely chopped)
desiccated coconut
orange rind
instructions
1 0i$ the ground almonds" salt and cocoa powder into a bowl
2 !dd the orange juice and mi$ well
) ,e$t s#uee5e enough rice syrup until the mi$ture starts to stick
together 9ou2ll ha/e to use your hands at this point to test this
+ 1f the mi$ture gets too wet add more ground almonds until it sticks
together
% 3orm into small truffle si5ed balls
6 ,e$t" place a small amount of rice syrup in a small bowl and roll each
truffle in before rolling the truffle in a coating of your choice (as
abo/e)
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*reperation time
10 minutes
7ooking time
0
7ategory
snacks
.eason
anytime
at " raisin rock cakes
category: snacks | season: anytime | uploaded: 22 July 2011

!n easy to prepare snack
ingredients
3or the topping: raspberries" blueberries" apple juice (1 cup)" agar flakes (1 des
1 cup of =atmeal (finely ground oat flakes)
1-2 cup of chestnut puree
1-2 cup of raisins (soaked)
a pinch of salt
rice syrup (optional)
a s#uee5e of lemon juice (optional)
3or the topping: raspberries" blueberries" apple juice (1 cup)" agar flakes (1 des
instructions
1 Turn o/en on at 1>' degrees 0i$ together the oatmeal" raisins & chestnut puree !dd some
rice syrup if you would like them to be more sweet
2 Then use some of the soaking water from the raisins and mi$ together to form a sticky
dough
Carrot #uice
category: drinks | season: spring | uploaded: 22 July 2011

?efreshing & cleansing
ingredients
6 carrots (washed & cut)
instructions
1 *ut carrots through juicer !dd a splash of freshly s#uee5ed lemon juice
$ealthy %esserts
%essert& Christmas Mar'ipan
1 cup whole almonds
) T( rice syrup
1&2 drops almond e$tract
1 (oil the almonds in water to co/er for 2&) minutes
2 @rain" then rinse briefly in cold water to cool and pop off the skins by s#uee5ing
) 0i$ the blanched almonds with the rice syrup and almond e$tract" a little at a time in a blender or
food processor until the paste is smooth enough to form into small shapes
+ !dd a tiny amount of beet juice for a red color
%essert& Baked Apples
6&: big apples
1 cup raisins or currants or both& soaked in 1 1 1-2 cups apple juice
6 T(. tahini
1 tsp cinnamon
1 pinch of sea salt
1 4ash and cut the apples and fill a baking dish
2 *ut the raisins" currants" apple juice" tahini" cinnamon" and salt in the blender and blend
) *our the mi$ture o/er the apples" co/er and bake at )%' for )'&+' minutes
(,ote & you can also just core the indi/idual apples and add small bits of the mi$ture in each apple
9ou2ll ha/e to use less apple juice so the mi$ture is thicker)
%essert& (oppy seed Cookies
1-2 7 rice milk
1 7 poppy seeds
)-+ 7 w w pastry flour
1-2 7 white flour
pinch sea salt
1 tsp baking powder
1-2 7 raisins
1-+ 7 corn oil
1-2 7 maple or rice syrup
1-2 tsp /anilla
1 Aeat the milk and poppy2s and set aside
2 0i$ the dry ingredients and wet ingredients separately
) !dd the dry to the wet and add the chopped raisins
+ 0ake little mounds on an oiled cookie sheet and flatten
% (ake 1' minutes at )%'
%essert& )egan Bro*nies
12 o5 silken tofu" pureed
1-2 cup flour
1 cup water
2 1-+ cups sucanat
1 1-2 tsp salt
1 tsp /anilla
1 1-> cup cocoa
)-+ cup oil
2 1-+ cup flour
1 1-2 tsp baking powder
1 7ook tofu" 1-2 cup flour and water together o/er low heat for about ) minutes until thickened
!llow to cool
2 !dd sucanat" salt and /anilla to the mi$ture
) !dd cocoa and oil to the mi$ture
+ .tir in remaining 2 1-+ cup flour and baking powder until blended
% (ake in B$1) pan for around )% minutes at )%' degrees .et pan on wire rack to cool" then cut
into bars
%essert& Chocolate Chip Cookies
1 1-2 cups white flour or whole wheat pastry flour
1 heaping T( arrowroot or cornstarch
1 tsp baking powder
1-+ tsp salt
1-2 cup flaked coconut
appro$ 1-+&1-) cup semisweet choc chips
1-2 cup oil
2-) cup maple syrup
1 tsp /anilla
1-2 tsp orange e$tract
1 0i$ dry ingredients together
2 .tir wet ingredients together well and add to the dry (=ptional: 1-) cup chopped pecans or
walnuts)
) 3orm balls of dough C2D in diameter" place on parchment lined sheets and flatten
+ (ake at )%' degrees for 12&16 minutes until lightly browned
This recipe can be doubled
%essert& Caro+ Cake
1 )-+ cups whole wheat pastry or white flour
) T( roasted carob flour" sifted
1-2 tsp sea salt
2 Tbs non aluminum baking powder
1-) cup oil
2-) cup maple syrup
1 tsp /anilla
)-+ cup soymilk
1 *reheat o/en to ):% degrees =il bottom of >D s#uare or round cake pan
2 7ombine dry ingredients in a bowl
) 7ombine wet ingredients in a bowl
+ !dd wet to dry and mi$ well
% *our into cake pan (ake )'&+' minutes (until toothpick comes out clean)
6 Top still hot cake with enough semisweet choc chips to co/er !fter about 1' minutes" they will
be melted" and you can spread them o/er the whole surface for a simple frosting
%essert& ,o-+ake Chocolate Cream Cake
7rust:
7rushed chocolate graham cracker crumbs plus enough oil or melted margarine so it holds together
&&& press into bottom and a little up the sides of a BDspringform pan
3illing:
1' o5 package (1 1-2 cups) Eegan semisweet chocolate chips
2 (1' 1-2 o5) packages firm DFiteD silken tofu at room temperature
) Tb maple syrup or honey
1 1n small saucepan" melt chocolate chips o/er low heat" stirring constantly .tir until smooth
2 Transfer to food processor or blender" add tofu and maple syrup and process until smooth
) *our filling o/er crust and top with ground toasted pecans if desired
+ ?efrigerate until cake is set" about 2 hours .er/e cold
%essert& )egan Carrot Cake
2 cups unbleached white flour
1 tsp baking powder powder
1 tsp baking powder
1-2 tsp salt
2 tsp cinnamon
1-+ tsp ground clo/es
1-2 tsp ground nutmeg
1-2 cup raisins soaked in 1-) cup warm water til plump
1-2 cup oil
1-2 cup soymilk
1 cup maple syrup
1 1-2 tsp orange e$tract
1-2 tsp lemon e$tract
2 cups shredded carrots
,uts optional
1 Aeat o/en to )%' degrees Grease 1'D spring from pan
2 .ift dry ingredients into bowl and stir to combine
) 0i$ in carrots" separating the shreds and making sure that they are all coated with flour
+ 0i$ wet ingredients separately
% 7ombine wet with dry ingredients just until flour is absorbed
6 .pread batter in pan (ake about +' minutes in center of o/en" until brown and beginning to
shrink from sides of pan
Gla5e:
0i$ 6 T( maple syrup" + T( fro5en =H concentrate and 1-2 tsp orange e$tract .pread generously
onto warm cake
%essert& -i.e /easons !ofu Cheesecake
3or the crust:
) 1-2 cups of your fa/orite granola
2 T( maple syrup
2 T( apple cider
2 T( oil
1 Grind granola to crumbs in food processor
2 4ork in maple syrup" apple cider and oil
) *ress this crumb mi$true into bottom and part way up the sides of the springform pan
+ *reheat the o/en to )%' degrees
3or the 3illing:
) pounds soft or medium tofu (can be all or part silken tofu)
1-2 cup soy milk
1 1-+ maple syrup
1-+ tahini
grated 5est of one lemon (/ery important<)
1 T( /anilla
1 T( almond e$tract
1 rounded T( white miso
1 rounded T( umeboshi paste
1 le/el T( arrowroot powder or cornstarch
=ptional: 0elt 1-2 cup semi sweet chocolate chips
1 7ombine filling ingredients in a blender and puree to a smooth paste (you may need to work in
se/eral batches)
2 *our the filling into the springform pan (.wirl in melted chocolate chips if you choose)
) (ake the cheesecake for +'&%% minutes" or until the filling rises and the top is lightly browned
(1t2s important that the filling rise<<)
+ Fet the cheesecake cool to room temp" then refrigerate
% 7ut into slices for ser/ing .er/es 1'&12 .poon some good #uality jam on top for ser/ing
(?aspberry" blueberry or ginger marmalade are particularly nice)
Raw Banana Date Nut Pudding
(e the first to *rite a re.ie*
(y Hen Aoy" !boutcom Guide
Jen Hoy
!s with many recipes" this raw banana date nut pudding started out as something else: a calorie&
dense date shake =ne thing led to another" and a creamy" rich pudding emerged This creamy
concoction makes a fantastic tart filling" topping for fresh fruit or parfait" and is absolutely delicious
as is 4eighing in at about )'' calories per ser/ing with 2'' of them being plant fat" this is not a
dish for the fat&conscious dieter" but it is a wonderful special occasion dessert" and takes only a few
minutes to prepare The pudding is rich in fiber" (&/itamins" minerals" omega&) fatty acids" /itamin
I and potassium
(rep !ime& 5 minutes
!otal !ime& 5 minutes
0ngredients&
1 cup walnuts
J cup pitted chopped dates
K cup dried coconut flakes
J cup almond milk
2 ripe bananas cut into 1L chunks
(reparation&
Grind the walnuts" dates and coconut in a blender or food processor !dd the almond milk and puree
until creamy !dd the banana and puree until the pudding is light and fluffy" adding more almond
milk (1 tablespoon at a time) if a thinner consistency is desired .poon the pudding into indi/idual
glass or ceramic dessert dishes and chill for )' minutes .er/es + 7opyright 2'11 by Hen Aoy
These were made with about % tablespoons of oats with 1 egg" 1 teaspoon of cocoa powder" 1
teaspoon of ste/ia" 1 teaspoon of fla$ seeds" 1 teaspoon of baking powder and about 1''ml cocomut
milk Grind it all up and put the mi$ture in muffin tins and let it bake in the o/en for about 2'
minutes
Top with a spread of almond butter and some sli/ered almonds too
3ig balls
1ngredients (for % balls):
& % dried figs (or other dried fruits of your choice: wwwfitdaycom-fitness&articles-nutrition-healthy&
eating-12&healthiest&dried&fruitshtml)
& 1-+ cup fat&free Greek yogurt
& 1-2 cup almond flour
& fla/oring of your choice: 1 tsp /anilla or almond e$tract
7hop figs and soak them in warm water for 2 hours ?emo/e e$cess water" place in a food
processor and pulse
0i$ Greek yogurt" almond flour and fla/oring 1tMs normal for the batter to be thick and sticky
?oll fig mi$ture into balls" then roll the balls in the yogurt-almond flour mi$ture
(ake for 1% minutes at +'' degrees or till golden
,utrition facts per ball: B: calories" )+ g protein" :B g carbs" +B g sugar" %B g fat" 22 g fiber
7ocoa&nut Nuinoa (ites
!uthor: Hackie of Eegan 9ack !ttack
?ecipe type: @essert" .nack
*rep time: )' mins
7ook time: 2' mins
Total time: %' mins
.er/es: 16
@elicious and easy to make" no&bake" 7ocoa&nut Nuinoa (ites<
1ngredients
O) 7 7ooked Nuinoa (1 steam cooked 1 cup of #uinoa with 2% cups of water for 2' mins)
OK 7 ?aw 7acao *owder
OP 7 0aple .yrup
O) Tbsp 7reamy *eanut (utter
O1 Tbsp 7oconut =il
OQ tsp Ground 7innamon
OQ tsp Eanilla I$tract
OK 7 8nsweetened .hredded 7oconut
1nstructions
1!fter you are done cooking the #uinoa" place it into a large bowl (while it is still warm) and stir
all of the ingredients other than the coconut into it
20ake sure to stir and fold it together so that e/erything is e/enly combined (ecause of the
warmth of the #uinoa" the peanut butter and coconut oil should melt and stir into it relati/ely easy
)*repare a baking sheet by lining it with wa$ or parchment paper" or a .il*at if you ha/e one" and
spoon 2 tbsp&si5ed mounds onto it ,o need to worry about the spacing as they will not e$pand
+*lace the baking sheet into the refrigerator for )'&+' mins Get a shallow bowl or small plate
ready with the shredded coconut for rolling the bites in
%=nce time is up" take the baking sheet out of the refrigerator and roll the mounds in between your
palms until they are spherical Then roll them around the coconut shreds to coat the outside
6*ut them back into the refrigerator for 2 hours or more for them to fully firm up .nack on them
as you please<
,utrition 1nformation
.er/ing si5e: 1 R(iteL 7alories: 1'' 3at: +g .aturated fat: 1>g 7arbohydrates: 1)Bg .ugar: +:g
.odium: 1>1mg 3iber: 1:g *rotein: 2%g 7holesterol: '
Aealth (ars
1-2 cup almond or coconut milk
1% cup large flake organic oats
1 medium banana
1% tbsp honey" maple syrup or coconut nectar
1-2 cup almond flour-meal
) tbsp unsweetened coconut
2 tsp cinnamon
1-+ cup raw almonds(crushed)
0i$ li#uid and dry ingredients separately" then combine until well blended *at down in a greased
(using coconut oil) dish and bake at )%'3 for 2% minutes @epending on the thickness of your bars"
you may need to increase or decrease the bake time Fet cool" then cut into bars .tore in an airtight
container or plastic wrap
TheyMre /ery /ersatile and delicious so swap ingredients to your taste<
9ou can add + ser/ings of protein powder to create your own protein bar<<<
1ngredients
o 1 cup raw walnuts
o 1-) cup dutch processed cocoa powder
o )&% large medjool dates" de&pitted
=ptional
o sea salt (optional but recommended if you lo/e sweet & salty<)
o citrus 5est from 2 oranges-lemons-limes-grapefruit (optional" but adds a great fla/or if you donMt
want just chocolate)
,otes
o 1 lo/e dutch processed cocoa powder because itMs incredibly rich and dark" and has a more
comple$ fla/or than regular cocoa powder 1f you want a lighter brownie" you can use regular or do
a half and half mi$ture of dutch processed and regular
o 9ou can substitute dried plums for medjool dates if you canMt find any dates
1nstructions
o *our the walnuts into a blender or food processor and pulse until there are no big chunks left
o *our in the cocoa powder and salt to combine
o 4hile the blade is spinning" add in one date at a time until the mi$ture has formed a sort of thick
batter The friction of my blender heated the cashews #uickly" making this batter easy to form & it
only took three dates @epending on your blender" it might take up to fi/e
o Fine a small container with parchment or wa$ paper & 1 used a little plastic food storage container
This will make it super easy to take your brownies out of its RmoldL later
o ?emo/e the brownie batter from the machine" and press it into your container RmoldL until itMs
filled 3rom here" 1 was able to remo/e the brownie from the container easily" but if your batter is
not that solid" put it in the fridge until it has set up
o .prinkle sea salt and citrus 5est on top" cut and ser/e 0y recipe makes a %L$+L brownie" or +&6
ser/ings depending on how much you want to feed people (=r yourself)