Professional Documents
Culture Documents
Jesen Recepti
Jesen Recepti
miso juha
jesenska
miso juha od
poriluka s
kombu i
shiitake
miso juha s
daikonom
miso juha
zimska
Juha protiv
nahlade
Jiha od kvinoje
i kupusa
Sastojci
Opis
ITARICA
heljda s
povrem
Sastojci
Opis
Heljdu staviti u vodu i zakuhati, posoliti i kuhati
poklopljeno na laganoj vatri 10 minuta. Dodati luk i celer i
kuhati jo 10 min. POmijeati zaine i umijeati u heljdu i
kuhati jo par minuta.
heljda s
kiselim
kupusom
heljda s
lukom i
batatima
Sweet Potato
and Kasha
Burgers
Black Quinoa
and Roasted
Pumpkin
Salad
Quinoa:
1 1/2 cups black quinoa
2 3/4 cup water
pinch sea salt
Salad:
one 2-pound sugar pie pumpkin
2 tablespoons extra virgin olive oil
1/4 teaspoon Herbamare
Quinoa Salad
with
Buckwheat
and
Cranberries
Quinoa,
Roasted Beet
and Walnut
Salad
sve u jednom
loncu s
kvinojom
varivo od
kvinoje
Quinoa Pizza
Crust
varivo od
amaranta
brza slatka
kaa
mirisna
palenta
delikatesna
palenta sa
suenom
rajicom
zlatni pilav
(KASNO
LJETO)
proso s
bundevom
zapeeno
proso s
bundevom
*
*
*
*
*
*
mirisno i
rumeno
pire od prosa
slatki pire
tri itarice i
kesten
kroketi od
prosa
trobojno
proso
knedle od
prosa - mali
ruak za
posao
Egg-Free
Quiche with
Millet Crust
zapeeni
2 alice prosa, 2 luka (na kocke), 2 alice bundeve (na kocke), 2 lice kima, 1 liica cimeta, liice
kardamoma, 3 prstohvata soli, 5 alica vode, 1 alica badema
Oprati proso i popriti na suhoj zagrijanoj tavi (cca 10 min). Propirjati luk, zaine, i bundevu pa dodati
proso i vodu. Kad zakuha posoliti i kuhati 20 min, poklopljeno, na laganoj vatri. Bademe popriti i
krupno nasjeckati te posuti preko kae.
alice opranog prosa, 1 mali luk, Poprite proso do zlatne boje. U lonac stavite luk, mrkvu,
1mrkva
narezana,
mali
komad pastrnjak i bundevu i proso na vrh. Preliti vodom zainiti
pastrnjaka, 100 g bundeve na krupne solju i pustiti da zavri.
komade, -1 liica soli, 1 mladi luk,
Neka vrije 20-30 min na slaboj vatri. Provjeravati da je
proso uvijek pokriveno vodom. Posluiti ukraeno mladim
lukom.
1
alica
prosa,
2
alice
kocki U oprani proso i batat uliti mlijeko i vodu, kad zakuha dodati
batata(cvjetae/bundeve),
2
alice sol i ulje ikuhati 20-30 min, poklopljeno na laganoj vatri.
zobenog mlijeka, 1 alica vode, 1 lica Dobro promijeati.
masl ulja, 1/3 liice soli
Super ide uz sva jela od kiselog kupusa.
1 alica prosa, 1 alica kvinoje, 1 alica Zakuhati posoljenu vodu u kojoj su oprane i procijeene
slatke rie, 2 alice peenih i oguljenih itarice, umijeati kesten, kuhati poklopljeno na laganoj
kestena, 3 prstohvata soli, 6 alica vode vatri 20-25 min pa sve dobro promijeati.
Dobro s peenom bundevom, zelenim lisnatim i salatom od
cikle. Ili s popecima od pastrnjaka, ukiseljeni daikon i
salatu od bundeve.
3 alice kuhanog prosa, 1 crveni luk Pomijeati proso, mrkvu, luk i sol i mijesiti dok se ne dobije
sitno nariban, 1 mrkva sitno naribana, jednolika smjesa.. List nori alge narezati na 2 cm iroke
liice soli, 1 list nori alge, ulje za trake. Vlanim rukama oblikovati krokete, omotati trakom
prenje
alge i priti u dubokom ulju dok ne postanu rumeni.
Super ide uz seitan i gljive.
2 alice kuhanog prosa, 1 liica bio U kuhano proso dodati margarin, vrhnje i sol. Brokulu
margarina, 2-3 liice vrhnja, sol, 2 propasirati, dodati 4 lice brana i malo soli. Isto napraviti s
alice kuhane brokule, 2 alice kuhane bundevom. Sloiti proso, brokulu pa bundevu i zavriti s
bundeve, 8 lica brana tip T-850
prosom. Pei 30 min na 180C.
1 alica prosa, 1 alica cvjetae, 50 g Oprano proso pomijeati s cvjetiima cvjetae te uz dodatak
tofua, 1 lica bio margarina, sol, mrvice
tri puta vie vode pristaviti na vatru kuhati. Kada zakipi
suncokretovo ulje, voda
posoliti i nastaviti kuhati poklopljeno na laganoj vatri 20
minuta.
U smjesu umijeati miksani tofu i margarin i sve skupa
ostaviti na vatri 2 do 3 minute. Pomijeati sve skupa i im
bude mogue (smjesa treba biti topla, a ne kipua)
oblikovati knedle.
Posebno na tavi prepriti na ulju krune mrvice u koje se
umijeaju napravljene okruglice.
Knedle se posluuju s mijeanom salatom prelivenom
dresingom po elji.
For the crust:
Preheat oven to 350 F. Lightly grease a pie plate.
1/2 cup dried millet
Make the crust: Pour millet into a small pot and add water.
1 cup vegetable broth
Bring to boil over high heat, then lower heat to simmer,
pinch of sea salt
cover, and let simmer for 25 minutes.
Uncover and stir.
The millet should be a bit mushy, with some moisture still in
For the filling:
the pan.
1 Tbsp. organic extra virgin olive oil
Immediately pour the millet into the pie plate and, using the
1 onion, diced small
back of a spoon or wet hands (and being careful not to burn
2 roasted red peppers or 1 fresh, sliced yourself!), press the millet into the pie plate to make a
into thin strips (or one of each)
crust. (Dipping the spoon or your hands in water helps).
1 carrot, grated fine
Bake in preheated oven 10 minutes until slightly dry to the
1 cup very firmly packed spinach or touch.
chard leaves, stems removed, chopped
Make the filling: Heat oil in a large frypan and saut onions
700 g. silken or soft tofu (about 2 cups)
for about 5 minutes, until the onion is translucent and soft.
1 Tbsp. white miso paste
Add the pepper, carrot, and spinach, and saut for another
2 Tbsp. tahini (sesame paste)
5 minutes, until the spinach is wilted and other ingredients
1 Tbsp. soy sauce or tamari
begin to soften. Cover and turn off heat.
In a food processor or blender, mix the tofu, miso, tahini,
and soy sauce until very smooth. Pour the mixture over the
vegetables in the pan and stir to combine well. Turn into the
crust in the pie pan.
Bake in preheated oven for about 30 minutes, until top is
light golden brown. Remove from oven and let sit for about
10 minutes before serving (the quiche firms up as it sitsits
actually better the next day!). May be eaten hot, at room
temperature, or cold.
Makes 8 servings.
kg debljeg poriluka, alice Poriluk izrezati na pola i dobro isprati. Par zelenih listova
bundeviinih sjemenki, alice kuhanog sauvati i na sitno narezati. Ostatak narezati na duljinu od
poriluk
smotuljci od
crvenog
kupusa
Mediterranean
Rice Casserole
ria s
enjakom
ria s
miancom
smea ria s
prosom,
limunom i
perinom
ria pirjana s
povrem
osnaena ria
sushi
Add rice and mix well. Turn the mixture into a greased
casserole and bake until heated through, about 20 minutes.
Makes 8 side dish servings or 4 entree servings. May be
frozen.
Pirjati luk 2-3 min i dodati mrkvu. Pirjati 2-3 min i dodati
seitan mariniran u tamariju i mirinu.
Pirjati pa dodati
smeu riu. Smanjit vatru i ostavitipoklopljeno 10ak minuta.
Promijeati i umijeati perin i sezam.
Moe se jesti s peenom bundevom i kuhanim zelenim.
Seitan se moe prethodno popriti u branu.
2 lice masl ulja, 1 manji poriluk na Poriluk i mrkvu pirjati 5-6 minuta, dodati kupus i alicu vode
trakice, 1 mrkva na polumjesece, 4 pa kuhati 10 minuta povremeno mijeajui. Dodati ostatak
alice kupusa na trakice, 2 alice vode, kuhanu riu i kuhati jo 10 min. Dodati grah i kuhati
vode/temeljca, 4 alice kuhane smee jo 5 min. Malo soli i papra se moe dodati.
rie, 1 alice kuhanog crvenog graha
Uz bundevu u tempuri, kuhano zeleno lisnato i salatu od
cikle/ukiseljeni daikon.
Kuhanje rie: 3 alice smee rie, 4,5 alice vode, 1 traka kombu alge
Preljev: 3 june lice riinog octa, 2 june lice riinog slada, 1 ajna lica soli
Riu kuhaj pod tlakom 45 minuta. Istresi je u zdjelu (najbolje drvenu). Na laganoj vatri pomijeaj
nori loptice
mediteran u
rii
boina salata
mekana
hranjiva kaa
smea ria i
kesten
meko kuhana
ria i amarant
arepas kruhii
mochi
palainke
Zapeena
tjestenina s
povrem u
tempuri
sastojke za preljev pa ih ohladi. Prevri riu i posipaj ohlaenim preljevom. Ohladi riu na sobnu
temperaturu. Ovako pripremljena ria ne moe se ostaviti stajati, naime dobra je samo ako se koristi
isti dan.
Nori alga ima dvije strane: hrapavu i glatku. Uvijek prema plamenu okreni glatku stranu jer se tako
bolje tostira (hrapava lake uhvati plamen pa moe zagoriti). Algu dri iznad plamena i tostiraj tako da
dobije jednoliku tamnozelenu boju.
Korijenasto povre poput mrkve naree se prvo na tanke ploke (po duini mrkve), a zatim se svaka
ploka naree na tapie, opet po cijeloj duini. Zagrije se malo vode u posudi i u kipuu vodu ubaci
povre i kuha vrlo kratko, jednu do dvije minute. Pera mladog luka se samo urone u kipuu vodu i
odmah vade van kako se ne bi izgubila lijepa zelena boja. Povre se uvijek ohladi prije stavljanja u
sushi.
Senf, tamari, umbir, umeboshi pasta, tahini samo su neki od sastojaka koji se dodaju u sushi kako bi
se dobili razliiti i bogati okusi. Preni tempeh, tofu i seitan narezani na duguljaste trake irine i
debljine jednog centimetra odlian su dodatak u sushiju, a moe se stavljati i ukiseljeno povre poput
kiselih krastavaca i sl.
3 alice kuhane smee rie, 1 lica Podijeliti kuhanu riu na 6 dijelova. Nori list tostirati i
tahinija, 1 lica ume paste, 3 lista nori svaki list podijelite u 4 jednaka kvadrata. Navlaenim
alge
rukama oblikovati loptice od rie, u sredini prstom izbuiti
rupu, staviti smjesu tahinija i ume paste, zaepiti rupu
riom. Zalijepiti svaku kuglicu sa 2 dijela nori alge. 3-4
dana traju.
2 alice smee rie, alice slanutka, Pomijeati oprane itarice i mahunarku, staviti mjeavinu
alice pira (namakani preko noi), 4-5 u ekspres, dodati vodu i kombu algu. Kuhati nakon
alica vode, komad kombu alge
razvijanja tlaka 45-50 minuta. Umjesto slanutka mogu i
druge mahunarke (leu ne treba namakati, crnu soju
obrisati vlanom krpom i prepriti prije kuhanja).
3-4 cikle srednje veliine, 3 alice kuhane Opranu i od listova oienu ciklu pei na 200C cca 60
smee rie, 2 lice masl ulja, 1 lica ume min Skuhanu ciklu narezati na kockice i pomijeati sa
octa, 1 lica riina octa, 3 lice sitno skuhanom smeom riom i mijeati dok ria ne postane
sjeckanog mladog luka, 4 lice prenih crvena. Pomijeati ulje, ocat i mladi luk i umijeati u riu s
badema za ukras
ciklom i ukrasiti s bademom.
Ide s namazom od crne soje, zelenim s okusom limuna.
1 alica smee rie, alice slatke rie, Sve pomijeati, kuhati 1 sat na laganoj vatri u ekspres
alice amaranta, alice azuki graha, loncu. Usitniti kombu i opet je vratiti u kau. Umijeati
kombu, 10 alica vode, alice sitno perin.
sjeckanog perina
Servirati uz pirjanu/parenu brokulu ili kuhano zeleno s
okusom limuna.
1 alica smee rie, alice slatke rie, 1 Riu oprati i staviti u posudu. Dodati oiene peene
alica peenih kestena, sol, vlasac
kestene i vodu. Zakuhati, pa posoliti. Kuhati na laganoj
vatri 50 minuta. Promijeati, pa izvaditi u drugu posudu.
ILI: 2 smee rie, 1 peenih kestena,
4,5 vode
Posluiti posipano sjeckanim vlascem u kombinaciji s
kuhanom mahunarkom i razliitim vrstama povra.
1 alica smee ria, alice amaranta, 2 alice bundeve na kocke, 3 prstohvata soli, mladi luk/poriluk,
tostirana nori alga
Uliti u ekspres lonac, posoliti kad prokuha, zaklopiti i kuhati 45 min. Posuti sjeckanom i tostiranom nori
algom i zelenim od poriluka.
0,68 kg kukuruznog brana (kukuruz masa/brano), ajne liice morske soli, voda, ulje
Raspriti kukuruzno brano i dodati sol. Mijesiti s malom koliinom vode dok ne omekaju i postignu
teksturu tijesta za kruh. Ako koristite previe tekuine, dodajte vie brana ili pustite da se osui
nekoliko minuta na otvorenom. Oblikujte tijesto u 6-8 loptica veliine ake. Namaite tavu s tamnim
sezamovim uljem. Spljotite arepas i prite 2-3 min sa svake strane, ili dok ne nastane kora. Potom
pecite u zagrijanoj penici na 180C 20 minuta, ili dok se arepas ne napuu. Gotovi su kad zvue
uplje.
Naribati mochi na krupno. Na nauljenu i zagrijanu tavu rasporediti naribani mochi u obliku palainke da
kad se rastopi da se spoje u palainke.
kg cjelovite penine tjestenine kuhane
al dente (fusilli ili penne), 2 alice raznog
povra (ampinjoni, cvjetaa, bijeli dio
poriluka, mrkva itd.) prenog u tempuri
(smjesi kao za palainke), 1,5 alica dashi
temeljca sa soja-sosom ili povrtnog
temeljca, sojin umak, brano 850, sol i
voda, ulje za prenje
Lazanje s
brokulom
Meaty Spinach
Pesto Lasagna
ne stvori se korica.
Brokoli skuhati i u suribaiju ili mikseru usitniti u kremu
Tofu izmiksati s ume octom i vodom
Luk pirjati, dodati gljive i soja umak te pirjati jo 2 minute
U nauljenu manju lazanjeru staviti jedan skuhani list
lazanja na koji treba staviti pire od brokolija.
Slijedi novi list lazanja na koji treba staviti smjesu s
gljivama.
Iznad ove smjese treba staviti novi list lazanja, a na njega
treba staviti tofu usitnjen u suribaiju.
Sve pokriti s novim listom, a bono sa strane napraviti
mjesta za dodavanje beamel umaka. Pei 25 minuta na
180 stupnjeva.
Preheat oven to 375F (190C). Grease a 9 inch (22.5 cm)
square pan and 8 inch (20 cm) loaf pan. (If you have a
larger pan that equals the same area, please feel free to
use it instead of two separate pans).
In a medium-sized bowl, fold the cheese and pesto
together, just enough to combine (I left a few blobs of
pesto visible here and thereyou can mix it in completely
if you wish). Set aside.
Line up the different ingredients so theyre ready to go,
assembly-line style.
Cover the bottom of each pan with one layer of lasagna noodles. If necessary, overlap the noodles,
but no more than 1/4 inch (.5 cm) to fit them into the pans (I broke them into smaller pieces to
accomplish this).
Measure out about 1-1/2 cups (360 ml) of the sauce and set aside.
Using the remainder of the sauce, spoon a thick layer of sauce over the noodles in each pan (I used
about 3/4 cup/180ml for the loaf, 1 cup/240 ml for the square pan). No noodles should be visible.
Divide the cheese mixture in half. Using one half of the cheese mixture, sprinkle it evenly over the
sauce in each of the pans (I used about 2/3 of one half to cover the square pan, and 1/3 of one half to
cover the loafin other words, 1/3 of the total in the square pan and 1/6 of the total in the loaf pan).
Divide the meat mixture in half. Using one half of the meat mixture, sprinkle it evenly over the cheese
in each of the pans (I used about 2/3 of one half to cover the square pan, and 1/3 of one half to cover
the loafin other words, 1/3 of the total in the square pan and 1/6 of the total in the loaf pan).
Repeat the layers one more time, using up all the cheese and meat. Cover with one more layer of
noodles, then coat with the reserved sauce.
Bake in preheated oven for 45-60 minutes, until bubbly and browned on the edges. Remove from
oven and allow to set for at least 15 minutes before cutting into squares. Makes 8-10 servings. May
be frozen.
New Age
Vegan Pasta
Carbonara
zapeena
tjestenina
Spinach &
Artichoke Pies
400 g kuhane posoljene tjestenine, 1 Luk pirjati dok se ne pone karamelizirati. Dodati ostalo
veliki luk na tanke polumjesece, 4 povre, podliti s malo temeljca, posoliti, poklopiti i kuhati
manje cikle na ploke, 1 manji korijen 15ak minuta na laganoj vatri.
perina na ploke, 2 alice bundeve na Dodati tofu, kadulju, ulje, sojin umak i ume ocat. Izmiksati.
ploke, 5 enjeva enjaka, 3 polovice U nauljenu pliticu staviti sloj tjestenine pa sloj ale. Dodati
namoene suene rajice, 5 lica masl lice margarina kao manje hrpice po cijeloj povrini ale.
ulja, 1 lica bio margarina, 1 lica ume Dodati ostatak tjestenine i zavriti slojem ale uz dodatak
octa, liice suhe ili 2 listia svjee margarina. Zapei na 200C oko 20 minuta.
kadulje, 2 lice sojinog umaka, 300 g Napraviti preljev: pomijeajte sojino vrhnje i senf, preliti
izmrvljenog svjeeg tofua
tjesteninu i zapei jo 10ak minuta.
For the filling:
Puree:
1.5 cups white beans, 2 tbsp artichoke heart liquids, 3/4 tsp Herbamare
When the beans are creamy and smooth add the puree to a bowl with:
24 oz of artichoke hearts, 1 cup Daiya mozzarella (or preferred dairy-free cheese), 16 oz frozen
organic spinach that has been strained through a kitchen towel (to remove as much water as possible)
Combine and set aside.
Pie crust:
Add to Bowl:
1/2 cup applesauce, 4 tbsp Chia Seed meal (2 tbsp seeds is equal to about 4 tbsp meal), Optional: 2
eggs and omit half of the applesauce and all of the chia seed meal.
2 tbsp water, 1.5 tbsp apple cider vinegar, 1/2 cup coconut oil, liquified
Mix with electric mixer.
Add:
1 & 1/4 cups almond meal flour, 2/3 cup coconut flour, 1/3 cup tapioca flour, 1.5 tsp baking soda, 1.5
tsp baking powder, 1 tsp dried oregano , 1 tsp onion powder
Thin
Buckwheat
Pizza Crust
(Gluten-Free,
Yeast-Free,
Vegan)
Mix with electric mixer. Reach into dough with a 1/2 cup measuring cup. Pack it down slightly and level
it off.
Knock the dough out of the measuring cup, onto a small piece of unbleached parchment paper. Fold
the paper over the dough and press down to create a circle. Pull the paper back, flour the dough
slightly and roll it into about a 6 inch circle. Use your hands to go around the edges, gently pushing
them in for a nice circle shape.
Add a couple heaping tablespoons of the filling to one side of the dough, as shown above. Lift the
paper and roll the dough over the top of the filling, as shown above. Peel the paper back and touch up
the dough with your fingers if necessary. Use a fork to poke the top of each pie.
Place the pies on a lightly greased cookie sheet. Bake at 350 degrees for about 22 minutes. (Keep an
eye on it, as oven temperatures vary.)
2 1/4 cups "raw" buckwheat flour
Preheat oven to 375 degrees F.
1/2 cup tapioca flour
In a medium-sized mixing bowl, combine the dry
1/2 teaspoon sea salt
ingredients (buckwheat flour through garlic powder). Whisk
1/2 teaspoon baking soda
together well.
1/4 teaspoon garlic powder
In a separate bowl combine the liquid ingredients. Pour the
1 cup warm water
wet into the dry and whisk together well, until you see long
1/4 cup extra virgin olive oil
dough strings formed. The dough will be thinner, more like
1 tablespoon honey or agave nectar
cake batter. If it is too thick to whisk, add a tad more water.
1 tablespoon apple cider vinegar
Oil a pizza stone generously with olive oil. Scoop out the
dough (it will begin to thicken as it sits) and with oiled
hands work the dough into a thin sheet covering the pan. I
use a 12 x 15-inch stone baking sheet, though I think a
larger pan would produce a thinner, crispier crust. You may
need to add extra olive oil to the top of the dough or your
hands to prevent sticking. Once it is shaped, bake the crust
GF Pizza Crust
GF Pizza/tart
recipe
In a large bowl, sift the brown rice flour, whole bean flour,
chickpea flour and xanthan gum, if using. Add the flax
seeds, baking powder, baking soda and sea salt and whisk
to blend. Set aside.
In a small bowl, whisk together the almond butter and olive
oil. Slowly add the soymilk and blend well. Pour the wet
mixture over the dry and stir to blend. The dough will be
very soft, but still hold together.
Using wet fingers, press the dough into a rectangle about
12 x 7 (30.5 cm x 18 cm), with a 1/2 (1.25 cm) ridge
along the edges. Bake 10-15 minutesin preheated oven,
until the top is dry and the crust puffs just a bit.
Arrange the tomatoes evenly over the top and bake another
35-40 minutes, until crust is crispy and dry on bottom
(cover the edges with foil if they begin to brown too much).
Add the cheese during the last 15 minutes of baking time,
and continue to cook until cheese is beginning to brown.
Sprinkle with basil and drizzle with a little more olive oil just
before serving. Makes 8 servings.
Chickpea
tortilla
Chickpea wraps:
1 cup chickpea flour
1 cup water
Salt, to taste
Mix ingredients for batter, heat an oiled pan on medium, spoon mixture onto pan and swirl batter
around as if making a crepe. Flip over to cook other side. Leave wraps to cool, and assemble burritos.
Makes 7-8 burritos.
Tortilla Wraps
gluten-free,
grain-free,
egg-free
Add to bowl:
1/4 cup + 2 tbsp Chia Seed meal , 1/4 cup + 2 tbsp quinoa flake flour (quinoa is a seed, not a grain)
Create the chia seed meal and quinoa flake flour by using a Magic Bullet or coffee grinder.
Add:
1 cup almond meal flour , 2 tbsp arrowroot powder (tapioca would probably work also), tsp baking
soda, 1 tsp baking powder
Optional: herbs and spices (I used 1/2 tsp each of onion and garlic powder), Whisk dry ingredients
together.
10
Add:
1 tsp extra virgin olive oil, 2 tsp apple cider vinegar, cup milk substitute, cup warm water
Mix with handheld mixer. Push into one mass and let rest for about one minute. It will be very sticky
that's how it's supposed to be.
Using a Spoonula, separate the dough into two. Then push the halves apart, and separate one half into
three, like the photo above. (After using these three, separate the other half into three also.) OR make
four balls for four large tortillas.
Place one ball on top of a piece of unbleached parchment paper.
Lay another piece of unbleached parchment paper on top. Flatten the ball with your hand. Do not
remove the top piece of paper.
Roll the dough out to 6.5 inches wide if you're making 6 small tortillas, OR 8 inches wide if you're
making 4 large tortillas, so that it looks like this.
These (above) are uncooked. Fit two, side by side, on your cookie sheet, keeping the top paper on. Do
not try to remove the paper. Bake the wrap as it is, sandwiched between the two pieces of paper.
Bake at 375 degrees for about 7 minutes for small tortillas or 8 minutes for large tortillas.
Let them cool on a wire rack.
Makes 6 small tortillas or 4 large tortillas.
If you don't need to bake them all right away, simply store them in the fridge like this (rolled out
between the two pieces of paper).
Wrap them in parchment paper to pack for lunches.
Quinoa
tortillas
Amaranthmillet tortillas
Millet
Buckwheat
11
Tortillas
Brown Rice
Flax Tortillas
Yeasted
Sprout Bread
using a Food
Processor
Makes: Two
Loaves
Sprouted
Gluten Free
Bread
12
Sprouted
Gluten Free
Egg Free GF
Bread
Essene
flatbread
Use only fresh, organic ingredients. Don't skimp on this. Purchase organic, whole wheat berries and
soak 3 cups in water for at least 8 hours. It's best to do this over night. Soak them in a large stainless
steel or ceramic bowl. In the morning, drain and discard the soak water. Rinse the soaked berries a
couple of times again and drain well. Spread the berries out as best you can in the bowl, cover with a
clean cloth and let it sit in a warm place. The berries will soon start to sprout. If they don't, throw them
away and locate another source. Down here in Louisiana (especially in the summer), the berries sprout
in about 10 hours. During the winter it usually takes about 24 hours. It might take 48 hours in Canada,
I don't know. But you have to watch the wheat and you have to rinse it with clean water a couple of
times a day. And as soon as it is ready you have to bake it right then. If you don't catch it at the right
time you will soon discover what living food is. Instead of sprouted wheat, you'll have baby grass and it
won't make sweet, tasty bread. When the sprouts are ready, you will see the tiny root poking out of
the seed. As soon as it is about 1/16" or 1/8" long, it is ready for the next step.
Bake for 1 hour. Turn off oven. Let the bread sit inside oven
for another hour. Take out of oven and allow it to cool
overnight. Slice and store in refrigerator for up to 1 week.
Brown Rice: Soak 9 hours, Sprout 3-5 days;
Lentils: Soak 7 hours, Sprout 3 days
Millet: Soak 8 hours, Sprout 3 days
Sun Flower Seed: Soak 7 hours, Sprout 2 days
Quinoa: Soak 6 hours, Sprout 1 day
When the wheat sprouts are ready, rinse them one more time with clean water and drain. Place them
in a Cuisinart food processor. (You need a strong food processor like the Cuisinart. It has a strong
motor and you need that because you want the dough to "chase itself around". Process the berries
well. Scrape the sides of the food processor if you have to, but blend the mixture well until it forms a
sticky dough ball. If you want to make a sweeter bread, add 1/4 cup of raw honey and 1 teaspoon of
Celtic salt. This is optional of course, but you may want to try it with these additions the first time,
especially for kids. Traditionally, Essene Flat Bread contained only sprouted wheat and nothing else.
During the sprouting process, the starch is converted into simple sugars which makes a sweet tasting
dough. This kind of bread metabolizes slowly and helps you feel satisfied on less; it also improves
digestion and elimination. This is quite an improvement over refined flours which produce complex
carbohydrates that can elevate blood sugar levels.
Preheat your oven to 325 degrees F. Now spread the dough out onto a non-stick baking pan, such as TFAL or some similar type of pan. Get a good non-stick (11" x 17" x 1") pan. That is the size of the
'Wilton' brand non-stick pan we use that we got from Wal-Mart. The three cups of sprouted wheat
dough fits perfectly in this size pan, spread to 1/4 inch thickness. Don't use aluminum. It will stick
terribly and you'd have to use oil, and there is nothing worse for your health than heated oils.
Spread the dough to about 1/4 inches thick and bake it for no longer than 35 minutes at 325 degrees.
When you place the pan in the preheated oven you may want to steam the oven with a little water and
then shut the oven door right away. Don't keep peeking at it, but do turn the pan at least once during
the process to help the bread bake evenly.
13
Allow it to cool and set for several minutes before scoring the bread into 2"x2" squares. Remove the
squares from the pan and store them in a plastic bag. Do not refrigerate! That will only make it stale
really quickly. It can, however, be frozen. Best of luck with this and let us know how it goes.
Sprouted
essene bread
Basic Bread
by Golubka
14
French
Garden Bread
Making oat flour: first make your oat flour but putting raw,
gluten free oats in your food processor, processing until it
reaches a fine flour consistency.
Add flax meal (make by grinding flax seeds in a coffee
grinder or Bullet), coconut flour, French Garden Seasoning,
and salt. Pulse till mixed.
Add almond pulp, Irish moss, date paste, and lemon juice.
Blend till everything is well incorporated. Depending on
how moist your almond pulp is, you may need to add water
so the dough sticks together nicely. If you do, do this by
adding 1 Tbsp at a time.
Remove the batter and shape into the desired size. Score
the top with a knife. I later used these score marks as a
guide in slicing my pieces.
Place bread on the mesh sheet that comes with your
dehydrator and dehydrate at 145 degrees for 1 hour. This
will create a crust on the outside.
Remove from the dehydrator and slice your bread pieces to
a desired thickness. I did mine at about 1. Return to
mesh sheet laying the pieces flat.
Decrease the temperature to 105 degrees and continue to
dehydrate for approx. 10 hours. As an indicator if it is dry
enough, touch the center of the bread slices. You dont
want it to be doughy to where it sticks to your finger but
you also dont want the bread to dry out to much.
Store in a sealed container in the fridge to extend shelf life.
French
Garden Bagel
Making oat flour: first make your oat flour but putting raw,
gluten free oats in your food processor, processing until it
reaches a fine flour consistency.
Add flax meal (make by grinding flax seeds in a coffee
grinder or Bullet), coconut flour, French Garden Seasoning,
and salt. Pulse till mixed.
Add almond pulp, Irish moss, date paste, and lemon juice.
Blend till everything is well incorporated. Depending on
how moist your almond pulp is, you may need to add water
so the dough sticks together nicely. If you do, do this by
adding 1 Tbsp at a time.
Remove the batter using 1/4 cup measuring cup. Roll into a
ball and gently flatten. Using the apple corer, remove the
center hole, creating a bagel shape.
Place bread on the mesh sheet that comes with your
dehydrator and dehydrate at 145 degrees for 1 hour. This
will create a crust on the outside.
Decrease the temperature to 105 degrees and continue to
dehydrate for approx. 10 hours.
Store in a sealed container in the fridge to extend shelf life.
I havent put them in the freezer yet but I am sure that
would work just fine.
Eat within 3-4 days to assure
freshness.
15
your biscuits will be too thin and cook too quickly. (Using a
larger serving utensil like an ice cream scoop might be a
workable solution that would allow one dollop only, but I
didnt try that.) When dropped, batter will not spread past a
3-inch radius, and will not spread further when baked. So
batter for the biscuits may be dropped fairly close together.
Grain-free,
Vegan Gun
Powder
Biscuits
Gluten free
flatbread
recipe
Whisk together the flours, salt, yeast and flaxseed until very
well combined, and the oat flour is broken up (it can
clump). Add about 5fl oz of water to the flour mixture and
mix well with a large spoon. Chances are the dough will be
dry and sandy still, and not holding together well. Try
squishing it together with your hands, get a feel for how dry
it is. Add a splash more water, and use your hands to really
work this in to the dough. Squish the dough in your hands,
knead it between your hands. Keep adding water a splash at
a time until the dough is soft and pliable. Working it in your
hands it should stick to your your hands a bit, but not leave
huge pieces of dough on your palms. If you add too much
water then you will have to add some flour when it comes to
rolling out, and this will make the flatbreads sandy in
texture.
Put the dough in a bowl and cover it with a damp towel. Put
it in a warm place for a couple of hours to rise. I often set
the bowl on a rack over a pan of pretty hot water. That does
the trick. A warm countertop would be fine too. (warm and
Seattle are freakishly rare..) After a couple of hours cover
the bowl with plastic wrap and pop it in the fridge until
needed. The dough will roll out much better if it is a bit cool.
Rolling - dust a board with a little brown rice flour. Take the
dough out of the fridge, and let it stand at room
temperature for 15 minutes before continuing. Take the
dough out of the bowl, and work it between your hands a
bit - you should feel it loosen up. Pinch a golf ball sized
piece off the dough. Flatten it out a bit on the floured board
with your hand. Dust a rolling pin with some flour, and
gently roll out the dough. Do one roll, in one direction, then
spin the dough through 90degrees. Roll again. turn again,
roll again, turn again, roll again. Roll gently. If the right
amount of water was added to the dough when making it
the dough shouldnt stick at all, but should be smooth and
easy to work.
Heat up your BBQ to a very high heat. I really find that
hardwood lump charcoal works best here over gas or other
charcoal. Set up a dual heat zone - one side hot, one not so
much. Using a pizza slice gently slip one of the rolled out
pieces of dough over the hot coals. Shut the lid of the BBQ.
Wait for a minute or so, then open the lid and check the
puppy out. It should be puffing up nicely. Check the bottom
to make sure it isnt too burnt. Close the lid again and cook
for a bit longer if needed, until just cooked through and the
bottom a little charred in places. Move the flatbread over to
the cooler side of the grill, and start grilling more of the
flatbreads. Cook as many as possible in one go.
Drizzle a little really good olive oil over the flatbread. Top
with some mizuna or arugula. Put some cured meat
(lonzino, fennel salami, prosciutto) between the leaves. Eat
immediately with a light glass of red.
Raw Onion
16
Bread
Raw
Buckwheat &
Flax Flatbread
Ingredients
1 cup ground (sprouted if possible)
buckwheat flour/meal
1 cup ground flax seeds or flax meal
1 teaspoon sea salt
2 cups filtered water
cup sunflower seeds
cup whole flax seeds
cup pumpkin seeds
sesame seeds (white, black, or a
mix)
1 tbsp poppy seeds
1 tbsp nutritional yeast (optional)
Method
Mix buckwheat and flax meal in a bowl. Add salt, nutritional
yeast (optional), and water, mix until well combined. Stir
through sunflower, flax, pumpkin, sesame, and poppy
seeds. Spread the batter evenly over 2 dehydrator trays.
Dehydrate at 40C (104F) for 4 hours, flip the bread over,
then dehydrate for another 1-4 hours, depending on how
dry you want your bread. Cut each tray of bread into 8-9
slices (8 if round tray, 9 if rectangular). Store in refrigerator.
Makes 16-18 slices.
Serving Suggestions, etc.
+ A great bread for morning untoast.
+ An awesome raw pizza base.
+ A bun for burgers or sandwiches.
+ You can use different seeds in the bread to suit your own
tastes.
+ Add finely chopped onion, crushed garlic, pepper, herbs,
and/or spices for fancy flavour variations!
+ You might need to add a little more or less water to the
thick bread batter depending on the water content of your
flax and buckwheat meal.
+ Instead of water and for extra tastiness and vitamins
you could use fresh celery juice or a mix of celery and
carrot juice.
+ The longer you dehydrate the bread, the dryer it will be,
and the longer it will keep up to two months in the
refrigerator. (Well-dried bread is great to take camping or
on road trips!)
+ Less dehydration time makes a soft pliable bread with a
great texture. It will keep for about a week in the fridge.
+ I use nutritional yeast that contains vitamin B-12. (Note:
nutritional yeast is sometimes called savoury yeast. Its not
the same as brewers yeast or other yeasts!) While
nutritional yeast is not strictly raw, its handy if you like to
add extra vitamins to your food.
+ Read more about raw food preparation on the FAQ page.
Sprouted
Buckwheat
Flat-Bread
(nut free)
17
Gluten-free
Buckwheat
Flatbread
Recipe
Everything
FREE Bread
Dry
cup raw pumpkin seeds
cup raw sunflower seeds
cup brown rice flour or chickpea flour
cup sweet rice flour
cup sorghum flour
cup teff flour
cup millet flour
cup arrowroot starch
cup tapioca starch
1 1/2 tsp baking soda
2 tsp baking powder
1 tsp salt
Wet
2 packets unflavoured gelatin (I use
Knox brand)
2 tsp honey
2 Tbsp apple cider vinegar
2 Tbsp chia seeds or flax seeds
1 1/2 cups rice milk
2 Tbsp grapeseed oil
1 tsp glycerine
NOTE:
Flours: Using chickpea flour instead of
brown rice will make it hold together a
bit better, but it will be a slightly
different taste and dryer. Brown rice
here tastes better to me, and is lighter.
Flax: Flax seeds will hold the bread
together better, but not everyone can
have those, so sub in chia seeds. The
original recipe uses chia, and it works,
so no worries!
Vegan: Use 2 tsp xantham gum, and
see if 1 tsp agar agar powder will also
help (I havent tried)
2- When its time to make your bread, begin with the wet
ingredients first so the gelling agents can start working. Put
the flax seeds or chia seeds in a coffee grinder or food
processor to grind them to a powdery consistency.
3- Mix all the wet ingredients in a bowl. Let stand to soak
while you put together the dry ingredients in a separate
bowl.
4- Dry ingredients: put your now dry pumpkin and
sunflower seeds in a blender, coffee grinder, or spice mill.
Grind as finely as possible, and put in the bowl.
5- Add all the other dry ingredients. Mix thoroughly, and
sift. Its ok if there are larger particles of the sunflower and
pumpkin seeds, you want to make sure to eliminate baking
soda clumps.
6-Go back to your wet ingredients bowl, and either use a
hand blender, regular blender, or food processor to blend
thoroughly and remove all clumps.
7- Make a well in the middle of your dry ingredients, and
add the wet. Mix thoroughly. Youll notice it is a stiff dough,
this is normal, no worries.
8-Put in two greased bread pans (to make two smaller
loaves), or in one bread pan (to make one larger loaf).
Smooth the top of the dough (pat it with your fingers), and
brush with a little olive oil to prevent it from getting too
hard.
9- For two small loaves- cook at 350 for 30 minutes. For
the larger loaf, cook for 45- 50 minutes.
10- Done!
11- When the bread is cooked, make sure to let it stand for
18
1-2 minutes, then take it out and put on a rack to cool for
at least 1 WHOLE HOUR before cutting and serving.
Otherwise it will crack and split.
Gluten-Free
Bread
(xanthanfree, vegan)
Wet Ingredients:
2 cups warm water (105 to 110
degrees F)
2 teaspoons active dry yeast (1
package)
1 teaspoon maple syrup or organic cane
sugar
2 tablespoons extra virgin olive oil
2 tablespoons maple syrup
1/3 cup ground chia seeds
1/3 cup whole psyllium husks
Dry Ingredients:
1 cup teff flour
1 cup sorghum flour
cup sweet rice flour
cup cornmeal
1 teaspoons sea salt
Topping:
extra virgin olive oil
poppy seeds
sesame seeds
Gluten Free
Yeast Free
Egg Free
Xanthan Free
Almond Bread
Dry Ingredients
1 1/2 cups almond flour (or re-grind
Bobs Redmill so its finer or cheapestbuy blanched almonds, grind them in
your food processor, sift, and then grind
in a coffee mill).
3/4 cup tapioca starch (Paleo:
Arrowroot starch)
1 tsp celtic sea salt
1 tsp baking soda
Wet Ingredients
19
very high. If you add the flax to the wet ingredients first to
soak, youll find it will be more work to mix it with the dry
ingredients (it will be more solid). Try not to add more than
3 tbsp extra water to moisten the recipe or it will take
longer to cook, and be wetter inside. The final result will
rise higher and be lighter.
Spoon into a parchment paper-lined loaf pan.
Bake in a hot oven at 350 degrees for 30 minutes. You will
know its ready when the top is a definite golden, and if you
press on it, it feels solid under neath.
When its done, turn it out onto a cooling rack so that the
moisture doesnt gather inside the loaf pan and make it
mushy.
GF quinoa
flatbread
SPROUTED
QUINOA
BUCKWHEAT
MILLET
SOURDOUGH
BREAD
Transfer quinoa mixture to large bowl, and add 1/2 c of your sourdough starter. Stir until well mixed,
cover with dish towel, and let sit in a warm place for 6-8 hours. Your mixture should start to bubble
and get foamy, with a sourdough smell. Hurray!
Make your dough and let it rest: Gradually mix flours and salt into quinoa-starter mixture until a
stiff dough forms. Add more flour if necessary, but don't add too much - we don't want our bread to
be tough. Remove from bowl, and knead on a floured surface until it feels as close to bread dough
gluten free flour can!
Place in clean bowl, cover with towel, and let rise 2-3 hours.
Knead dough again. Feed your starter with 1/4 - 1/2 c each flour and water.
Place in oiled and floured or quinoa flake dusted bread pan or round baking dish, depending on the
desired shape of your loaf. Cut shallow slits in the top of loaf to prevent cracking.
Cover and let rise 6-8 hours in warm place. I like to put mine in a cool oven with a pan of water in the
bottom (I have a gas oven and it is just a little warm in there from the pilot light). If you have a good
starter, your loaf should grow in size!
Then, you are finally ready to bake!
Place pan in a cool oven with a large pan of water on the bottom of the oven. If desired, brush bread
with olive oil before baking.
Heat oven to 220C and bake bread for 15 minutes at that temperature. Reduce heat to 180C and
bake until golden brown, about 45 minutes. Do not open oven while baking until the very end when
you are checking for doneness. Loaf shoudl be golden brown, and give a hollow sound when you tap
on the bottom.
Remove from pan/dish to cool on a wire rack. Slice after cooled and serve!
Gluten Free
Yeast Free
Egg Free
Bread
Dry Ingredients
1 cups almond flour,
cup tapioca starch (Arrowroot starch)
1 tsp celtic sea salt
1 tsp baking soda
Wet Ingredients
7 tbsp almond milk ( or water- will yield
a more crumbly consistency)
2 tsp apple cider vinegar
1 tsp melted honey (Vegan: agave
Directions
1. Measure the wet ingredients first, except the water
(almond milk, vinegar, honey/agave, flax seed), and mix in
a bowl. Do this first so the flax can start soaking the liquid.
Mix it thoroughly because it can get lumpy.
2. Measure the dry ingredients and sift them into a separate
bowl (almond flour, tapioca starch, sea salt, baking soda),
and mix together in a bowl thoroughly.
3. Add the wet ingredients to the dry ingredients.
4. If the dough is stiff, add the extra water. Try not to over
mix, you dont want to lose the baking soda/vinegar
reaction.
20
nectar)
4 tbsp ground flax seed
2-3 tbsp water if needed (almond milk
listed above makes dough thick, may
need thinning out to mix thoroughly, it
shouldnt be a stiff dough, it should be
a bit more like a thick batter)
NOTE: This recipe works beautifully in
smaller pans, it seems to rise higher
that way, give it a shot. Also, buying
ground flax is coarser than grinding it
yourself. Doing it yourself will yield
smoother results.
5. NOTE:
If you add the flax to the dry ingredients, the
dough will be wetter, and lighter before baking and not rise
very high. If you add the flax to the wet ingredients first to
soak, youll find it will be more work to mix it with the dry
ingredients (it will be more solid). Try not to add more than
3 tbsp extra water to moisten the recipe or it will take
longer to cook, and be wetter inside. The final result will
rise higher and be lighter.
6. Spoon into a parchment paper-lined loaf pan.
7. Bake in a hot oven at 350 degrees for 30 minutes. You
will know its ready when the top is a definite golden, and if
you press on it, it feels solid under neath.
8. When its done, turn it out onto a cooling rack so that the
moisture doesnt gather inside the loaf pan and make it
mushy.
Eaat! So yummy with almond butter and Rhubarb-Orange
Butter, or a little softened Nutella, or dip it in Roasted
Eggplant Dip, maybe a little Red Pepper Hummus, or make
a sandwich with some Roasted Red Peppers or quick
Eggplant Antipasto and your choice of fillings...
Paleo bread 1
Paleo Bread 2
Place almond flour, coconut flour, flax, salt and baking soda
in a food processor
Pulse ingredients together
Pulse in eggs, oil, honey and vinegar
Pour batter into a greased 7.5" x 3.5" Magic Line Loaf Pan
Bake at 350 for 30 minutes
Cool and serve
Please note: If you use a loaf pan that's bigger than the size
recommended above, your loaf of bread will not "rise," it
will be wider and shorter than the loaf in the photo above.
Irish Soda
Bread
Flour
Substitute
GF 2
This means that you can make your own blend. If you are
allergic to corn, and you know you cant eat the certified
gluten-free oats, blend up 100 grams each of almond,
brown rice, buckwheat, corn, millet, sorghum, and teff. (I
want to write more about this later, but the flavor you find
by blending all these different taste is fascinating. Its
amazing how boring regular AP flour seems after you use
this.) Find your own favorite combination.
Combine the 700 grams of whole-grain flours with the 300
21
Flour
Substitute
GF 1
All-Purpose
Gluten Free
Flour Mix
soparnik
Almond milk
Basic
Homemade
Rice Milk yield
6-8 cups
Cultured Rice
Milk
Rinse rice and soak for for 6-8 hours. Rinse then place in a
large pot with 6-8 cups of water. Bring to a boil, then reduce
to a simmer and cover and cook until rice is totally soft and
starts to dissolve and get very mushy, about 45 minutes to
an hour. You can also do this in a crockpot (my preferred
method) and cook it on high for 3-4 hours or low for 6-8
hours.
Once your rice is super soft, transfer rice and water to a
blender and blend until totally smooth, working in batches
as necessary. If using, add sweetener to taste and blend
until combined. If you are not using a Vitamix or other highpowered blender, you may want to pour through a fine
sieve, straining out any small chunks. Pour into jars, cool,
and cover, then store in the refrigerator for up to 7 days.
Shake well before consuming. Milk will thicken slightly as it
cools; dilute as necessary when ready to use.
Rinse rice and soak for for 6-8 hours. Rinse then place in a
large pot with 6-8 cups of water and sea salt. Bring to a
boil, then reduce to a simmer and cover and cook until rice
is totally soft and starts to dissolve and get mushy, about 45
minutes - 1 hour. You can also do this in a crockpot (my
preferred method) and cook it on high for 3-4 hours or low
for 6-8 hours.
Once your rice is super soft, transfer rice and water to a
blender and blend until totally smooth, working in batches
as necessary, and adding water if needed to reach desired
consistency. Transfer to a large bowl or very large jar and
let cool to skin temperature. Remove 1/2 cup of mixture
22
Other Easy
Grain Milk
Variations
Cultured
Homemade
Oat Milk Yield:
4-6 cups
Variation:
Real Vanilla
Oat Milk
that is far superior to store-bought and dissolve miso paste in it, then transfer back to jar and
milks. During the culturing process, the stir to combine. Cover with a cloth and let sit at room
beneficial lactobactilli in the miso eat temperature for 12-24 hours, stirring occasionally with a
away at the carbohydrates, turning non-metal utensil (metal reacts with fermentation).
them into more easily digested sugars. You will notice a yeasty, slightly sour smell developing.
You will notice that the texture may That's a good thing. Taste it and when it is how you like it,
thin out a bit after culturing; this is it is done. For a smooth milk, pour through a fine sieve,
totally normal. The culturing process straining out any small chunks. If using, add vanilla and
also yields a slightly sweet flavor that is
sweetener to taste and stir until combined (if using dates to
delicious. If you do not want to culture sweeten, add back to blender and blend). Store in wellthe milk, skip that step and refrigerate sealed jars in the refrigerator for up to 7 days. Shake well
milk immediately after blending; it will before consuming. Milk will thicken slightly as it cools;
still be delicious.
dilute as necessary when ready to use.
Vanilla Milk
Place 1/2 vanilla bean in the pot with rice and cook as directed. Remove from pot before blending, or
for more vanilla flavor, blend with grains. Culture milk as directed, or not, depending on your
preference. If desired, sweeten with stevia or other natural sweetener, or blend with pitted medjool
dates. You could also add 1/4-1/2 tsp gluten-free vanilla extract or vanilla flavoring while blending for
a less expensive short cut.
Creamy Nut or Seed Rice Milk
If you want a richer, creamier milk with added minerals and protein, add some some soaked nuts or
seeds! The flavor and consistency is wonderful, and this milk works very well for baking. I like
cashews best, but if you have nut allergies use hemp seeds, pumpkin seeds or sunflower seeds.
Soak 1/4-1/3 cup raw cashews, almonds, pumpkinseeds or sunflower seeds for 4 hours, then drain and
rinse well. If using hemp seeds, do not soak. Add nuts/seeds to blender with cooked grains and
water, and blend on high until smooth. If you are not using a Vitamix or other high-powered blender,
you may want to pour through a fine sieve, straining out any small chunks. Pour into jars and let cool,
then refrigerate or culture following instructions above. This milk tends to be quite thick; thin out
finished milk as necessary before using and shake well.
Chocolate Milk
Add 4-6 Tbsp cocoa or carob powder, 1/2 vanilla bean or gluten-free vanilla extract or vanilla flavoring,
and desired amount of stevia, other natural sweetener, or pitted soaked dates to blender with cooked
grain. Blend together until smooth and adjust sweetness to taste. This is especially good made with
Nutty or Seedy Rice Milk - it is a lot like full fat chocolate milk!
Multi-Grain Milk
Substitute a portion of the rice with another whole grain like amaranth, sorghum, quinoa, buckwheat,
or millet, and prepare as directed.
1 cup rolled oats
Soak oats in water for 4-6 hours (this step can
4-6 cups water (use 4 for thick, cream-like milk, use be skipped, if desired). Then place oats and
6 for a thinner milk)
water in a medium saucepan. Bring to a boil,
pinch sea salt
then cook over low heat for 10-15 minutes,
1 Tbsp South River Chickpea or Azuki Bean Miso (or stirring often, until oats are totally soft and
soy miso, if you are soy tolerant)
mixture has thickened. Place in blender and
optional: stevia or other natural sweetener to taste, blend until totally smooth (add soaked dates
or 1-3 pitted, soaked dates
to blender now, if using). Transfer to a large
optional: liquid vitamin D
bowl and let cool to blood temperature.
Soaking the oats before cooking and then culturing
Remove a small amount of milk and dissolve
the finished milk yields an easily digested, nourishing
miso paste in it, then transfer miso-milk
milk product that is far superior to store-bought
mixture back into bowl and stir to mix. Let sit
milks. During the culturing process, the beneficial 8-12 hours, then pour through a fine strainer
lactobacilli in the miso eat away at the into jars. Stir in desired quantity of liquid
carbohydrates, turning them into more easily vitamin D, if using. Cover and store in the
digested sugars. You will notice that the texture may
refrigerator.
thin out a bit after culturing; this is totally normal.
The culturing process also yields a slightly sweet
flavor that is delicious. If you do not want to culture
the milk, skip that step and refrigerate milk
immediately after blending; it will still be delicious.
Place 1/2 vanilla bean in the pot with oats and cook
as directed. Remove from pot before blending, or for
more vanilla flavor, blend with oats. Culture milk as
directed, or not, depending on your preference. If
desired, sweeten with stevia or other natural
sweetener, or blend with pitted medjool dates.
23
ZELENO/POVRE
Fresh
Vegetable
Curry
Sastojci
Opis
Curried Pea
Mash (Vegan,
GF)
Boil water and steam cauliflower until tender, then add peas
and steam until peas are cooked through. In a blender,
combine cauliflower, peas and rest of ingredients. Makes 2
side dish servings.
Cheapamole
24
roast.
Once the meat is cooked, you can cool, package, and freeze
it for later use, or use it right away. Will keep, up to 3 days,
covered in the refrigerator. May be frozen.
Canadian beef
Grilled
Eggplant
Parmesan
2 pounds eggplant
Salt, plus more to taste
3 tablespoons olive oil
3 cups tomato sauce
Pepper to taste
6 pound vegan mozzarella
1 cup vegan Parmesan cheese
4 teaspoon oregano, fresh
Pepper, to taste
1 recipe Pesto
Collard Wraps
with Raw
Sunflower Pate
Cut the stems off of the bottom of each collard green. Bring a
large pot of water to a boil. While the water in coming to a
boil, drain and rinse the sunflower seeds in a fine mesh
strainer. Place all pate ingredients into a food processor fitted
with the "s" blade and pulse until desired consistency. I like
mine processed until the pate is fairly smooth. Set aside.
Sunflower Pate:
2 cups raw sunflower seeds, soaked
for 6 to 8 hours
1 cup chopped celery
1/4 cup finely diced shallots
2 to 3 tablespoons freshly squeezed
lemon juice
1 teaspoon dried thyme
To blanch the collard greens, dunk each one in the boiling pot
of water for approximately 60 seconds. Gently remove with
tongs and set on a plate to cool.
25
Simply Savory
Collard Wraps
Spread:
8 roasted brussel sprouts
1 chunk of acorn squash (you can
use more or less depending on how
sweet you want the spread to be)
1/4 cup raw sunflower seeds
1/2 cup fresh basil, tightly packed
1 cup cooked sprouted mung beans
1/2 tsp. sea salt
Wrap:
collard greens
1 carrot, grated or thinly sliced
pea shoots
1 avocado, sliced
Roasted
Cauliflower
and Arugula
Wraps with
Red Pepper
Chickpea
Spread
AlmondCrusted Root
Vegetable
Oven Fries
This recipe couldnt be simpler. The only caveat is to be sure to bake the fries long enough, so that
the coating becomes somewhat crispy; this isnt the time for mushy, just-done fries. When properly
baked, the almond coating crisps up nicely, the fries themselves begin to caramelize and sweeten,
and the whole package is entirely irresistible.
26
Cheesy
Zucchini Bake
I use a 9-inch deep dish pie plate to bake this, but I think any type of casserole dish would work. You
may need more zucchini and other ingredients if your pan size is quite a bit larger. I use Greek
seasoning from Penzeys Spices. Here are the ingredients if you would like to try and make it
yourself: salt, oregano, garlic lemon peel, Tellicherry black pepper, marjoram.
jesenska
poslastica
salata s
algama
salata arame
kukuruz
wakame salata
povre na
kineski
pire od ioke
pire od
bundeve
peena
bundeva
jesenska salata
27
ake rikule
Stuffed Winter
Squash
salata od cikle
pirjano povre
pirjano povre
kinpira
kelj varivo
hrskavo i
mirisno
preano povre
kratko
kiseljeno
povre
kuhana
salata/blanira
no povre
salata od
mrkve
obogaeno
zeleno
kratko pirjana
Povre iz pree zasoliti s liice soli i stisnuti preom (npr. celer, krastavac, kupus bijeli, crveni i
kineski, rotkvice, luk)
Svako povre kuhati zasebno u istoj vode. Prvo se kuha povre neutralnog okusa, a zatim ono
intenzivnijeg okusa (kao luk, celer i sl.). U kipuu vodu stavljati povre rezano na trakice i kuhati do 2
min, kuhano povre u cjedilu preliti hladnom vodom da zadri boju.. Na kraju promijeati i zainiti.
Zainit se moe s misom rastopljenim u malo vode ili ume ljivom razmuenom u malo vode.
2 alice krupno naribane mrkve, 4 Namoiti groice 10ak minuta u toliko vode da ih prekrije uz
lice groica, 4 lice prenih i prstohvat soli. Pomijeati povre i dodati groice i zaliti
sjeckanih badema, 4 lice sjeckanog preljevom 5.
perina, 4 lice sjeckanog mladog Umjesto badema moe ribani celer, jabuke i preni orasi.
luka
1 vezica ratike, alice badema, 1 kuhati u malo vode 3-4 min, umijeati krupno sjeckane
liica tamarija, malo soli
bademe (poprene i prelivene tamarijem).
2 lice masl ulja, 3 renja enjaka,
28
brokula
parena brokula
blitva na ivo
zeleno s
okusom limuna
pareno lie
popeci od
pastrnjaka
sloenac s
kiselom repom
nishime
ZIMA/JESEN
Sunny
Sunflower
Seed Burgers
Easy
Sausage
Patties
kg blitve, 2 renja enjaka, 2 U vodu prvo skuhati bijele dijelove blitve 1-2 minute, dodati
lice masl ulja, 1 lica limunova zeleno pa jo 3-4 minute. Ocijediti i pomijeati s mjeavinom
soka, liice soli, 2 lice kapara
zaina
8-10 listova kelja, 8-10 listova Srednje stapke na sitno, listove na trakice. U 2-3 cm kluale
ratike, voda, 2 lice masl ulja, 1 vode dodati prvo peteljke pa kuhati par minuta, dodati listove
lica soka limuna, sol
i kuhati j 2-3 min. Preliti sokom limuna.
Pomiijeati max 2 vrste lia korjenastog povra (mrkve, perina, daikona, bijele rotkve) ili kelja,
potoarke, kinskog kupusa, oprano i narezano te pariti 2-5 minuta. Na kraju lagano preliti tamarijem.
2 pastrnjaka srednje veliine, 1 luk, Naribati pastrnjak na krupno, pomijeati sa sitno sjeckanim
2 lice sitno sjeckanog perina, lukom i perinom, dodati brano, sol i vrhnje da se dobije
liice soli, 5 lica brana 850, 8 lica smjesa. Priti dok ne porumene.
vrhnja oatly,
Dobro ide s 3 itarice s kestenom, ukiseljenim daikonom i
salatom od bundeve ili sa zapeenom poslasticom.
2 luka, 2 stapke amerikog celera ili Luk na ploke, celer na deblje tapie, mrkvu, pastrnjak i
aliec korijena celera na tapie, 2 batat na deblje ploke kao i gljive.
lice sezamovog ulja, 2 mrkve, 2 Pirjati luk, 4 min, pa poslagati gljive, celer, krumpir, pastrnjak
pastrnjaka, 2 batata, 2 alice kisele i mrkvu. Na vrh kiselu repu (prethodno malo procijeenu. U
repe, 1 alica temeljca, 10 svjeih temeljcu razmutiti senf i kim pa uliti u posudu s povrem.
shiitake gljiva, 1 liica kima, 1 Kuhati 35-40 min na lagano.
liica senfa
Super ide s azuki bundeva i kuhanom riom.
Na dno zdjele se stavi prethodno namoen i dijagonalno narezan komad kombua. Doda se povre
narezano na deblje komade (mrkva, daikon, rotkva, korijen lotosa ili ika, luk, bundeva, kupus) ali
samo do 3 vrste povra. U posudu se ulije vode do 2/3 razine povra, doda malo tamarija, poklopi i
stavi na laganu vatru. Kuha se 20-30 minuta, tj. dok povre ne omeka. Ako voda ispari dodati po
malo. Na kraju dodati jo par kapi tamarija, promijeati i kuhati na laganoj vatri jo 2-5 minuta.
Kombinacije:
-mrkva, kupus, korijen ika; -mrkva, lotos, korijen ika; - daikon, shiitake; - rotkva, shiitake; - luk,
kupus, bundeva; -mrkva, pastrnjak, bundeva, prokulica; - kombu, luk; -kombu, daikon (mrkva i
daikon ili rotkva ne idu zajedno)
Makes 6-8 burgers
Place rice, water and sea salt in a small pot with tight-fitting
Ingredients 1 cup uncooked short lid. Bring to a boil. Turn heat to a low simmer and cook for
grain brown rice
45minutes. Remove from heat and let stand for at least 20
2 cups water
minutes.
Pinch of sea salt
In a food processor, place the sunflower seeds, spices & salt
2 cups raw sunflower seeds
and process until finely ground. Add the chopped carrots and
1 tsp garlic powder
parsley and pulse a few times. Then add the rice and pulse a
tsp each of dried thyme, dried few times to combine all of the ingredients. Be sure not over
oregano, ground cumin and Celtic process the mixture or it will get very gooey.
sea salt
Form mixture in to patties. Uncooked patties can be stored in
1 small carrot, coarsely chopped
a glass container in between pieces of waxed paper in the
Small handful of fresh parsley, fridge of up to a week.
chopped
When ready to cook heat a skillet over medium heat and add
Olive oil for cooking
about 1Tbsp oil. Add burgers and cook on both sides for 3-5
minutes.
Notes from Shelby:
- in the 2 cups of seeds, I included ~1/8th cup flax seeds; to
help hold the burgers together
- consider using oil that is more stable at elevated
temperatures, such as refined coconut or grapeseed
- to lighten the meal, use 2 large lettuce leaves in place of
bread/bun or 1 leaf as a taco shell!
2 Tbsp (30 ml) extra virgin olive oil
These are great to use up leftover cooked rice. I used
or coconut oil, preferably organic
walnuts, but you could substitute other nuts if you prefer.
1 large onion, chopped
Preheat oven to 375F (190C). Line a cookie sheet with
2 cloves garlic, chopped fine
parchment paper, or spray with nonstick spray.
1-1/4 cups ( g) lightly toasted
Heat the oil in a frypan over medium heat and add the onions
walnuts
and garlic. Saut until the onions are golden, about 10
1-1/2 cups (360 ml) cooked brown
minutes.
rice (I used basmati)
Meanwhile, combine the remaining ingredients in the bowl of
1 Tbsp (15 ml) finely ground flax
a food processor and process until well mixed and almost
seeds
smooth. Add the cooked onion/garlic mixture and process
1/4 cup (60 ml) vegetable broth or
until combined. The mixture should be moist and sticky, but
water
firm enough to hold a shape.
2 Tbsp (30 ml) chopped fresh
Using a large ice cream scoop or your hands (be sure to
parsley
remove the processor blade first!), scoop about 1/3 cup (80
1/4 cup (60 ml) chopped fresh sage
ml) of the mixture at a time and place on the cookie sheet.
(about 10-12 leaves), or use 1 tsp (5 Flatten the patties to about 1/2 inch (1.25 cm) thick.
If
29
desired, spray or brush with a little olive oil (this will help the
patties to brown up on the outside). Bake in preheated oven
for 35-45 minutes, until crisp and dry on the outside. Patties
may also be pan-fried for 5-7 minutes per side. Makes 8
patties. May be frozen.
Place all ingredients into a bowl or large mug and blend with
an immersion blender (hand held blender). You can also use
a blender or food processor, but given the small quantity of
mayo you will be making it is much easier and more efficient
to use a hand blender (makes clean-up easier too).
Place the jalapeno peppers, ginger, garlic, lime zest, and salt
into a food processor fitted with the "s" blade and process
until minced. Add the remaining ingredients and pulse until
combined.
Serve this chutney with a spicy lentil dal or curried vegetable
dish. You can use my measurements below or just toss the
ingredients into the food processor with wild abandon and see
what comes of it. Most likely it will be delicious, this is how I
do it anyways!
Place all ingredients into a bowl and mix together well.
Faux Parm
Almond Feta
Cheese
Avocado
Mayonnaise
Raw Cilantro
Lime Chutney
Easy
Homemade
Pizza Sauce
Recipe
Cheezee Sauce
Spread onto your favorite pizza crust and top with your
favorite toppings. Bake pizza as directed
Preheat oven to 200F ( C). Line a cookie sheet with parchment paper. Turn the cheese out onto the
parchment and shape it into a disk about 3/4-inch ( cm) thick. Bake for 40-50 minutes, until the top
is firm and dry. Cool, then chill.
When ready to serve, place the cheese on a plate. Top with additional olive oil (I only used about 2
Tbsp/30 ml instead of the 1/4 cup/60 ml), sprinkle with herbs, and enjoy. (I used basil rather than
the herbs called for, since thats what I had on hand; I think pretty much any fresh herbs would be
fantastic with this). Makes 4 appetizer servings.
Vegan Swiss
Lightly oil a 3-cup (750 ml.) plastic storage container and set
30
Cheese
PepperCrusted
Cashew Goat
Cheese
aside.
3. Place large strainer over bowl, and line with triple layer of cheesecloth. Spoon cashew mixture into
cheesecloth. Fold sides of cloth over cheese, and form into 6-inch-long oval loaf. Twist ends of cloth
and secure with rubber bands. Set in strainer over bowl, and let stand 12 hours at room temperature.
Discard excess liquid. Chill.
4. Preheat oven to 200F. Line baking sheet with parchment paper. Unwrap cheese, and scrape into
7-inch-long log on cheesecloth. Rewrap, and twist ends to secure. Place on prepared baking sheet.
Bake 35 minutes, or until cheese becomes set on outside but still soft, turning occasionally. Cool, and
chill.
5. Unwrap cheese. Sprinkle with peppercorns, pressing to adhere.
Raw Holiday
Cashew Cheese
(Vegan, GF)
Parm Cheese
spread
Grind the nuts into a paste. Scrape down the sides of your
food processor.
Proceed to ad to your paste the rest of ingredients as listed.
Puree for 3 minutes.
Put in an airtight container an let rest in a fridge for at least
30 minutes.
Macadamia Nut
Cheese Recipe
Raw Vegan
Sour Cream
31
Parsnip Pat
1 medium parsnip
1/4 cup raw cashews (soaked if you
want I didnt)
1/2 t. Penzeys Sandwich Sprinkle (or
other seasoned salt)
2 T. nutritional yeast flakes
Mushroom Nut
Roast
Crimini
Mushroom
'Meat'balls
32
Proceed to pulse/chop all of the ingredients together (I counted 25 pulses), until it looks like this:
It's very important that you don't over pulse your Mushroom mixture - you don't want to end up with
a paste!
Add your wet ingredients (from the food processor) to you bowl of dry ground nuts: Mix together with
a fork, or your hands...add 3 Tbsp Tomato Relish and mix together. Now that you've made your
'Meat'ball mixture, cover it and place it in the fridge for 1 hour. This is an important step, allowing the
flavors of the mushroom and herbs to marinate together. The mixture will also thicken slightly.
Step
Spicy Avocado
Sauce
Green Apple
Salad Dressing
Simple,
Everyday Salad
Dressing
Divide your 'meat'ball mixture into Quarters: Each quarter should produce 8 'Meat'balls = 32 total.
Once you've shaped all of your 'meat'balls proceed with one of the following warming/drying
methods:
Conventional Oven: Set your Oven at it's very lowest heat. Place your 'meat'balls onto a parchment
lined baking sheet, place the baking sheet into the oven, leaving the oven door cracked open proceed
to warm them for 30 minutes. After the first 30 minute mark, turn the 'meat'balls over and proceed
to warm them for another 30 minutes.
Dehydrator Method: Follow the same directions/warming time frame noted above. It's that simple!
If you want a drier and more firm 'meat'ball then warm them 30 minutes longer (maybe even more),
checking them periodically to make sure they're not drying too much.
2 medium, ripe avocados
Place all ingredients in a blender and blend until smooth and
1 to 2 jalapeno peppers, seeded
creamy. Add more water for a thinner sauce. Taste and add
large handful of fresh cilantro
more salt if necessary. Store extra sauce in a small glass
juice of 1 small lime
container with a squeeze of lime over the top to prevent
1/4 cup water (or more for a thinner
browning
sauce)
1/4 to 1/2 teaspoon sea salt
1 green apple, cored (Granny Smith)
Here is a great salad dressing that is citrus-free and vinegar1/2 cup filtered water
free. The tart apple adds the needed zing to balance the oil.
1/3 cup extra virgin olive oil
Those of you who are not on the elimination diet will enjoy it
3 to 4 cloves garlic
too. I made this for dinner tonight and drizzled it over mixed
1 to 2-inch piece of fresh ginger,
organic greens, sliced avocado, and toasted pumpkin seeds. I
peeled
am sure you could make a more elaborate salad and make a
Herbamare or sea salt, to taste
meal out of it. You can add as much or as little ginger as you
like. If you add too much though, the dressing could become
a little bitter. Enjoy!
Place all ingredients into a blender or Vita-Mix and blend until
very smooth and creamy. Add salt to taste and blend again
3/4 cup good quality extra virgin
I place all of the ingredients into a wide mouth mason jar and
olive oil
use my immersion blender to make this dressing, but you
1/4 cup red wine vinegar
could also use a regular blender or Vita-Mix. I used 2
2 tablespoons balsamic vinegar
tablespoons of oregano here but fresh basil would work too, if
2 tablespoons honey
fact, you could increase the basil to 1/4 cup. Don't be
the juice of one small lemon
tempted to add more of the pungent herbs such as oregano
6 cloves garlic, peeled
or thyme. Otherwise the flavors in the dressing may get too
2 tablespoons fresh herbs
strong and/or slightly bitter. This dressing will keep in the
3/4 teaspoon sea salt
refrigerator in a sealed jar for about 2 weeks.
1/2 teaspoon freshly ground black
Place all ingredients into a blender and blend until smooth.
pepper
Taste and adjust salt and seasonings if necessary. Store in a
sealed glass jar in the refrigerator.
Carrot Pesto
Sauce
Spinach Pesto
33
1/2 cup (120 ml) lightly toasted walnut halves and/or pine nuts (I used a combination)
2 large cloves garlic, chopped
1/2 cup (120 ml) extra virgin olive oil, preferably organic
1 bunch (about 1/2 pound or 230 g) fresh spinach, trimmed and washed (stems included)
Combine all ingredients in a food processor until smooth. Use as is or mix with ricotta cheese. Will
keep, covered, in refrigerator up to 3 days. May be frozen.
Sage pesto
pesto od rikule
pesto od
metvice ili
bosiljka
pesto od
badema
pesto od
rajica
tahini preljev
za tjesteninu
zeleni preljev
za tjesteninu
crveni preljev
za tjesteninu
preljev za
salatu 1
preljev za
salatu 2
preljev za
salatu 3
preljev za
salatu 4
preljev za
salatu 5
preljev za
salatu 6
34
ume pickles
brzi tamari pickles
tamari pickles
kiseli daikon
ukiseljena cikla
ajvar 1
ajvar 2
keap
7-8 ume ljiva se stavi u veliki vr, doda se 2 alica vode, protrese i ostavi da odstoji dok
voda ne potane ruiasta. Doda se isjeckano povre, pokrije gazom, stavi na hladno mjesto.
Servirati za 3-4 dana.
Korjenasto i drugo povre na komadie cm i prelije mjeavinom vode i tamarija. Servira
se nakon 2-3 sata. Tekuina se moe koristiti opet.
Korjenasto povre se prelije istom koliinom tamarija i vode. Ostavi se na hladnom mjestu i
servira za 3-5 dana.
1 daikon, 1/3 alice tamarija, 1/3 alice vode
Daikon na tanke plokice staviti u zdjelu. Vodu i tamari pomijeati, zakuhati i ostaviti da se
ohladi, preliti preko narezanog daikona i ostaviti poklopljeno cijeli dan. Procijediti. Ovakav
daikon moe stajati i do 2 tjedna u hladnjaku. Tekuina moe posluiti za ne drugo.
Tvre povre (mrkva, cvjetaa, brokula, kupus, daikon, luk i dr).
Prije pripreme povre dobro oistiti i oprati. Odabrati tri vrste (npr. mrkvu, cvjetau i
korabicu). Izrezati na manje komade i staviti u staklenku eljene veliine u slojevima.
Kod kiseljenja sa solju - na 1 L vode prokuha se 30 grama soli. Tekuinu potom treba
ohladiti i zaliti povre. Za vrenje je potrebno minimalno tri do pet dana, a kada zavri,
povre se moe izvaditi u manje staklenke i spremiti na hladan i mraan prostor ili odmah
jesti. Inae, bolje rabiti visoke staklenke s uskim otvorom, kako bi se povre moglo dobro
pritisnuti, a na taj nain je i manje izloeno utjecaju zraka.
1/2 kg cikle
Kuhanu ciklu oistiti od kore te je narezati na
1 dcl jabunog octa (eko ocat SMID)
plokice. Prokuhati ocat, sol i vodu te tom vrelom
2 dcl vode
tekuinom preliti ciklu posloenu u staklenku.
1,5 liice soli
Staklenku zatvoriti i ostaviti je hladiti. Drugi dan
staklenku sa zimnicom pasterizirati kuhati u
vodi dok se ne pojave mjehurii.
10 kg crvene mesnate paprike (moe biti babura, rog i paradajzerica pomijeano), 2 kg
patliana, pation tikvica ili cukina (a moe i kombinacija), 1 kg crvenog luka, 1-2 glavice
enjaka, 3 l jabunog octa, 0,5 l ulja, sol, nekoliko ljutih feferona
Papriku operemo i oistimo od sjemenki, te ostavimo u polovicama (vee u etvrtinama).
Patliane operemo, ogulimo im koru i nareemo na ploke debljine do pola cm (tikvice ne
treba guliti ako su mlade, a i sjemenke odvajamo samo kod starijih plodova). Crveni luk
oistimo i nareemo na kolutove debljine 1 cm.
U veoj posudi zagrijemo do vrenja jabuni ocat sa solju i vodom (da bude ugodno kiselo i
slano) i u kipui ocat ubacujemo oienu papriku na kuhanje. Kuha se 5 do 10 minuta
(zavisno od debljine mesa paprike) i vadi upljom licom ili cjediljkom u vee cjedilo da se
jo malo ocijedi. To ponavljamo dok ne skuhamo svu papriku.
Poslije paprike kuhamo patliane i/ili tikvice i na kraju luk i enjak. Ako imamo veu
koliinu, moemo povremeno dodati octa i soli, jer paprika kuhanjem upije, pa treba malo
pojaati okuse.
Sve kuhano stavljamo u cjedilo da se ocijedi, a zatim meljemo u stroju za meso, za povre ili
u mikseru. Po elji moemo miksati jae ili ostavljati komadie povra da budu vidljivi u
gotovom ajvaru. Papriku ne valja prekuhati, jer e se prilikom mljevenja odvojiti koica (to
se ne dogaa ako kuhamo normalno).
U posudu debelog dna (najbolje su velike plitke eline ''rajngle'' ulijemo ulje i malo
zagrijemo, te ubacimo sve mljeveno kuhano povre. Sada poinje proces peenja ajvara i
potrebno ga je ee mijeati da bre isparava, a da ne zagori.
Kad nam se uini da je dovoljno gust, dodamo zaine po elji: sitno sjeckane feferone 1 do 2
komada, papar (ako ga inae upotrebljavate), malo smeeg eera (ako vam je prekiselo),
jo malo soli i octa ako okus nije jo ''pravi''.
Odvojite dio na tanjuri, tanko razmaite i ostavite da se ohladi. I gustoa i okusi jako se
razlikuju kad se ohladi. To neka vam bude pravo mjerilo da li jo treba pei ili dodati jo
kojeg zaina po vaem ukusu.
Pripremite vrue staklenke s navojem i kad ocijenite da su okus i gustoa pravi punite
vruim ajvarom vrue staklenke, odmah zatvarajte i stavljajte u penicu na 100 stupnjeva
jo jedan sat da se steriliziraju.
Ostavite ih u penici dok se potpuno ne ohlade, a zatim ih spremite u smonicu ili u podrum.
Vrue boice se mogu hladiti i zamotane u deku ili putnim hladnjacima, ako imamo vie
ajvara za sterilizaciju.
Potrebno: 10 kg paprike, 7 kg U vodi i octu nakratko prokuhajte paprike
patlidana, 1 l ulja, 4 l vode, 3 dl octa, oiene od kotica, a kojoj ste ogulili koicu.
sol, 1-2 glavice enjaka, 2 ljuta Prokuhajte i patlidane. Procijedite i ohladite te
feferona (po elji).
sameljite. Dodajte ulje, nasjeckani enjak,
dosolite i ukuhajte do dva sata. Potom stavite u
vrue staklenke, pa sat vremena u vruu penicu
na 100 Celzijevih stupnjeva.
Potrebno: 1 kg mrkve, 3 osrednja Prvo propirjajte luk i enjak na malo ulja. U
korijena perina, 2-3 manje glavice ekspres loncu kuhajte povre - ciklu, papriku,
cikle, 2 paprike, 1-2 glavice luka, 2 mrkvu, pastrnjak i perin s malo soli oko 20
renja enjaka, a moe i uta repa. Od minuta, s time da je voda u razini.
zaina: 2-3 prstohvata origana, bosiljak Rjei keap moe se koristiti za pizzu, a gui kao
35
(kuha se s povrem).
aromatini dem od
ljiva
1 kg ljiva
3 prstohvata soli
liice pimenta
dem od kupina
marmelada
Marmelada od
kestena
sok od kupine
namaz.
Potrebno
ga
je
sterilizirati,
tj.
pasterizirati.
Oprane i oiene ljive staviti u protvan. Posoliti i
zaini ih s pimentom. Pei u penici sat do sat i
pol pokriveno s alu folijom (potrebno da zrak
cirkulira) na 200C (potrebno da tekuina ispari).
Staviti u steriliziranu staklenku, zatvoriti je te je
vratiti u ugaenu toplu penicu.
Oprane i oiene ljive (ili kupine) staviti kuhati s
malo vode, agavinog sirupa, soli i agar agara.
Kuhati 10 minuta. Staviti u staklenku, ekati da
se ohladi, potom zatvoriti
Jabuni sirup skuhati s malo soli i agara, ubaciti
kupine samo da 'bace klju' i odmah puniti vrue
male staklenke. vrsto se zatvore i zamotaju da
se postupno ohlade.
Na isti nain se mogu raditi demovi od svih vrsta
jagodiastog voa.
Postupak: voe oistite od sjemenki i sitnih
nedostataka na kori. Jabuke nareite na komade
srednje veliine. Kuhajte ih na laganoj vatri s
prstohvatom soli da puste sok. esto mijeajte da
ispari to vie tekuine. Potom ispasirajte i
ponovo ukuhajte esto mijeajui. Znak da je
gotovo je kad u smjesi ostane trag od kuhae
nakon mijeanja ili se duljina kuhanja odreuje
ovisno o koliini soka u vou. Jer to je manje
tekuine, to e zimnica koja nema ni eera, niti
konzervansa dulje trajati.
Staklenke treba sterilizirati na 80 do 90 Celzijevih
stupnjeva, a nakon punjenja vratite ih u penicu
na 90 do 100 stupnjeva oko jedan sat. Nakon
toga pustite da se ohlade.
1. Kestene zareite u kri na korici te ih kuhajte u
vodi 20-ak minuta. Zatim ih ocijedite i ogulite od
kore (najdosadniji dio, bilo bi dobro da ih gulite s
nekim kako bi vam vrijeme prolo bre) :))
2. Usitnite ih u multipraktiku ili slinom (koristila
sam tapni mikser! :) u fini kesten pire.
3. Zakuhajte vodu sa eerom, koricom bio
limuna i narane. Kuhajte 10-ak minuta sirup, a
zatim ga maknite s vatre i procijedite od korice.
4. Sirup stavite u veu posudu zajedno sa kesten
pireom, a zatim dodajte i sjemenke vanilije koje
ste izvadili iz uzdu prerezane mahune vanilije te
mahunu vanilije, sve promijeajte.
5. Kuhajte sve zajedno 20-ak minuta i na kraju
dodajte alkohol te izvadite mahunu vanilije.
6. Ulijte u sterilizirane staklenke te uvajte u
hladnjaku.
Ovaj sok najbolje je raditi u sokovniku na paru.
Voe se stavi u cjedilo sokovnika, voda dovede do
vrenja i pusti se vrui sok u vrue staklene boce,
koje se odmah zatvaraju i zamataju da to due
sauvaju toplinu.
Ovako dobiveni sok je jako bogat eljezom, a
sauvani su mu i svi vitamini, jer temperatura
pare ne prelazi 80 stupnjeva. Sok je pomalo
trpak i zato se djeci moe dodati malo riinog
slada kad se sokom prelijeva kuhana itarica ili u
aju.
36
MAHUNARKA
azuki s
bundevom
Sastojci
Opis
Dilled Adzuki
Bean and Rice
Salad
Dressing:
4 tablespoons extra virgin olive oil
3 tablespoons raw apple cider vinegar
2 to 3 teaspoons fresh honey
1 teaspoon Herbamare
1 large garlic clove, crushed
Garlic
Rosemary
White Bean Dip
bijelo varivo
sloenac od
bijelog graha
ragu od bijelog
graha
Bean-Based,
Grain Free
Pizza Crust
(Vegan, Gluten
Free, Sugar
Free, AntiCandida
Friendly)
37
crna lea s
miancom
crna lea s
povrem
crna soja s
kestenom
crna soja sa
slatkom i
smeom riom
namaz od crne
soje
Sweet Potato,
Quinoa and
Black Bean
Bites/Burgers
38
ljekovito varivo
od crnog graha
varivo od
graha
istarska jota
grave na
tave
Pikantni crveni
grah s
tempurom od
bundeve
arena salata
od crvenog
graha
are fantastic.
Grah namoiti i kuhati s kombu algom, povrem i
kestenima oko 1 h. Izvaditi povre i dio graha,
izmiksati i vratiti u varivo. Dodati tamari i suhi
timijan. KUhati jo 10 min.
Servirati preko pirea od bundeve.
39
or 1 teaspoon dried
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cinnamon
2 teaspoons sea salt
4 carrots, chopped
1 1/2 cups french lentils
1 cup long grain brown rice
5 cups water
1 can coconut milk
vegeburger
Lentil
Quinoa
Burgers
Spicy Thai
Mung Bean
Burgers
Veggie burgers
40
pire od crvene
lee
zeleni pire
Green Eggs
and Ham
Yellow Split
Pea Dal
vrue varivo sa
seitanom
seitan u umaku
od gljiva
41
davidova
sarma
zapeene rolice
od kupusa
seitan s kiselim
kupusom
sloenac od
povra s
mochijem i
seitanom
sloenac od
kupusa i
seitana
veganski
podravski
lonac
zelene mahune
sa seitanom
pohani seitan
42
Tagine of
Quinoa with
Chickpeas,
Olives and
Prunes
salata od
slanutka i
kombua
zlatno varivo
od
slanutka/graha
(JESEN)
Green Pea
Alfredo Socca
Pizza
Socca/Farinata
Chickpea Flour
Quizza
43
popeci od
slanutka
falafel
Baked Sweet
Potato Falafel
Balls
namaz
slanutak
bundeva
Mock Tuna
Salad
(Chickpea
Spread)
Red Pepper
Chickpea
Spread
liice
bijelog
papra,
ulje
za
premazivanje tepsije
PRELJEV OD HRENA: 2 alice zobenog
mlijeka, 2 lice naribanog hrena, 1 lica
kuzua, 1 lica ume octa
1 alica namoenog slanutka, 1 liica soli,
1 vezica perina, 2 enja enjaka, papar,
kim, korijandar
1 medium sweet potato, baked (8-9.5 oz or
225-270 g when raw, with skin)
2 cups (480 ml) cooked chickpeas, or 1 can
(19 oz or 540 ml), well rinsed and drained
1 medium onion, cut in chunks
1/2 cup (120 ml) fresh cilantro or parsley (I
used cilantro)
3 large cloves garlic, chopped
1 heaping Tbsp (20 ml) tahini (sesame
paste)
1 Tbsp (15 ml) fresh lemon juice
1/2 tsp (2.5 ml) turmeric
1/2 tsp (2.5 ml) coriander
1 tsp (5 ml) cumin
1/4 tsp (1 ml) fine sea salt
more tahini or another creamy sauce, for
serving
Garnishes, for serving (sliced tomato,
onion, cucumber, radish, black olives etc)
1 alica kuhanog slanutka, alice
kzuhane bundeve, liice misa, 1 liica
ume octa, pimet po elji
1-1/2 cups (360 ml.) cooked chickpea
beans
2 Tbsp. (30 ml.) mayonnaise
2 Tbsp. (30 ml.) plain yogurt
1/3 cup (80 ml.) finely diced celery
2 Tbsp. (30 ml.) finely minced dill pickle
1-1/2 tsp. (7.5 ml.) nutritional yeast
1-2 green onions, chopped
1 tsp. (5 ml.) tamari or soy sauce
1/2 small jalapeno or other hot pepper,
minced
pepper to taste
Roasted Red Pepper Spread:
1 red bell peppers, roasted,
2 cups cooked chickpeas,
4 tablespoons almond butter,
3 tablespoons extra virgin olive oil
44
Roasted Red
Pepper
Hummus
humus namaz
Mock Chopped
Liver (namaz
od lee i
svega)
Corn-free
Nacho chips
45
Hummus
"Cheese"
Sauce
(za GF pizza)
umak od
slanutka s
ajvarom i
tofuom
Lorenska pita
jelo s
tempehom
tempeh s
brokulom
tempeh s
kiselim
kupusom
jesenska
musaka
46
sloenac s
tempehom
zapeena
poslastica
umak od tofua
i mrkve
tofu preljev za
povre
Tofu balls
umak za
tjesteninu od
brokule i tofua
varivo
smaragdno oko
zapeeni pinat
i grah u tofuu
tofu/seitan s
povrem i
47
kombu algom
kajgana od
tofua
bogati doruak
preni tofu
glazirano
povre s
tofuom
tofu peen u
penici (ZIMA)
tofu namaz 1
tofu namaz 2
tofu namaz 3brzi gonzales
Vegan
Sour Cream
48
Vegan
mozzarella
cheese
Classic Tofu
Quiche
Quinoa-Salmon
Burgers
49
Fish Tacos
Fish:
1 1/2 to 2 pounds "safe" fish, skinned and
cut into chunks
2 large limes, juiced
2 to 3 cloves garlic, peeled
3 Hawaiian hot chili peppers or 1 to 2
jalapenos
1 to 2 teaspoons cumin
1 to 2 teaspoons Herbamare
coconut oil for sauteeing
Other Ingredients:
sprouted corn tortillas
sliced napa cabbage
salsa
guacamole
sprouts
Smoked
Salmon Spread
sloenac od
kiselog kupusa
50
slatko
barunasta
krema od malina
kola od kuskusa
puding s
brusnicama
krema od jabuka
Baked PumpkinCranberry
Oatmeal Pudding
Baked Blueberry
Oatmeal
Breakfast
Pudding
Sastojci
Opis
* 2 jabuke
* 2 lice suenih brusnica
* 2 alice zobenog mlijeka
* korica narane
* 2 lice jabunog sirupa
* prstohvat soli
* malo cimeta
* 2 lice kuzu praha, malo vode
6 malih/3 velike jabuke, 1 zobeno
vrhnje, 2 lice kuzu praha, 1 lica
jabunog sirupa, 1 lica mirina, 1
lica naribane naanine korice,
voda
1/2 cup (75 g) lightly toasted
hazelnuts (filberts), with skin
1/2 cup (75 g) lightly toasted
walnut pieces
2/3 cup (100 g) old-fashioned
rolled oats (not instant or quickcook)
1 cup (240 ml) packed pumpkin
pure
2 tsp (10 ml) pure vanilla extract
2 Tbsp-1/4 cup (30-60 ml) agave
nectar or maple syrup, to your
taste*
1 Tbsp (15 ml) cinnamon
1/2 tsp (2.5 ml) ground ginger
1 tsp (5 ml) Chinese 5-Spice
powder (or use 1/8 tsp/.5 ml
cloves and about 1 tsp more
cinnamon, to taste)
1/8 tsp (.5 lm) fine sea salt
1-1/4 cups (300 ml) unsweetened
plain or vanilla soy, almond, rice or
hemp milk
1 cup (240 ml) cranberries, fresh
or frozen (do not thaw if frozen)
1/2 cup (75 g) lightly toasted
hazelnuts (filberts), with skin
1/2 cup (75 g) lightly toasted
cashews
1/2 cup (60 g) old-fashioned rolled
oats (not instant)
3/4 cup (180 ml) unsweetened
applesauce
2 tsp (10 ml) pure vanilla extract
2 Tbsp (30 ml) agave nectar or
maple syrup; or 10 drops stevia
liquid
51
Sweet Cinnamon
Panna Cotta w/
Stevia (Vegan,
GF)
puding od
kestena i
marelica
desert od
amaranta
slatki amarant
kanten
puding od
amaranta
zobeni prutii
(12 prutia)
zdrave kuglice
Chocolate
Rawbits:
52
rawbits
Seed-Sational
Paleo Breakfast
Bars
Raw mint
Nanaimo bars
53
peene jabuka
kruke s
okoladom/roga
em
Raw CinnamonSunflower
Truffles
Roga muffini
alice
mljevenog rogaa, 3 dkg crne
okolade (najbolje Rapunzel
75% kakaa), 3 dkg bijele okolade
(najbolje Rapunzel), 2 lice praka
za pecivo (bez aluminija), 1
vreica vanilin bourbon eera, 2
lice Rapandura eera, 3,5 dcl
zobenog
mlijeka,
alice
kukuruznog
ulja,
alice
groica, 2 lice riinog slada
200 grama brana tip 850, 50
grama brana od pira, 2 ajne
liice praka za pecivo, 2-3 ajne
liice cimeta, 1 ajna liica
vanilije, 1/3 ajne liice soli, 140
ml napitka od soje (Oatly), 60 ml
ulja
4 velike lice riinog slada, 1 1/2
jabuka nasjeckana na malene
kockice (ako su jabuke male onda
dvije), 2 dobra prstohvata listia
od badema
Wet Ingredients
cup quinoa and 1 cups apple
juice (use 2 cups if you didnt
soak the quinoa in water over
night)
1/3 cup olive oil (or oil of your
choice)
cup agave nectar non vegan:
use 3 tbsp honey
1 firmly packed cups of grated
carrot
2 tsp agar agar powder non
Muffini sriinim
sladom
54
Carrot Muffins
Nut containing
version
Carrot Raisin
Buckwheat
Muffins
Rhubarb Muffins
Dry Ingredients
1/2 cup sorghum flour
1/3 cup tapioca starch
1/2 cup white rice flour (if you find
it too mealy for you, sub another
light GF flour)
3 tsp baking powder
tsp baking soda
tsp salt
tsp cinnamon
1/8 tsp nutmeg (optional, for
flavour)
Wet Ingredients
1 cup apple juice
1/3 cup olive oil (or oil of your
choice)
2 tsp vanilla extract
3 tsp apple cider vinegar
2 tsp agar agar powder non
vegan: use unflavoured gelatin
powder
1+ packed cups of grated carrot
1/4 cup agave nectar non vegan:
3 tbsp honey
Dry Ingredients
1/2 cup sorghum flour
1/3 cup tapioca starch
1/3 cup almond flour
1/3 + cup coconut flour
3 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
tsp cinnamon
2 cups buckwheat flour
cup tapioca flour
cup organic brown sugar,
Sucanat, or maple sugar
2 teaspoons baking powder
1 teaspoon baking soda
teaspoon sea salt
2 teaspoons cinnamon
1 teaspoon ginger powder
2 cups applesauce
cup melted virgin coconut oil or
grapeseed oil
2 teaspoons vanilla
1 cup grated carrots
to 1 cup raisins, soaked for 10
minutes in cup water (then
drain)
2 cups sorghum flour or brown rice
flour
cup tapioca flour
2 tablespoons arrowroot powder or
potato starch
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
teaspoon sea salt
teaspoon cardamom
cup freshly squeezed orange
juice
cup applesauce
cup maple syrup, agave nectar,
or honey
cup grapeseed oil or melted
55
Vegan Corn
Muffins
Dry Ingredients:
1 1/2 cups yellow cornmeal
1 cup sorghum/brown rice flour
1/4 cup tapioca flour
1 tablespoon baking powder
1 teaspoon sea salt
Wet Ingredients:
1/4 cup ground golden flax seeds
1/2 cup hot water
1/3 cup coconut sugar
1/3 cup melted coconut oil or
grapeseed oil
1/3 cup unsweetened applesauce
1 1/2 cups unsweetened non-dairy
milk
Gluten-Free
Chocolate
Brownie
Cupcakes with
Chocolate
Ganache
Frosting
Carob Banana
Chocolate-Chip
Cupcakes w/
Maple-Butter
Frosting
56
Toasted-Coconut
Cupcakes
Carrot Zucchini
Muffins
Dry Ingredients
3/4 cup chickpea flour
1/2 cup corn flour
1/2 cup almond meal
1/4 cup potato starch
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon sea salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
Wet Ingredients
2/3 cup mashed banana (from
about 1 large ripe banana)
3/4 cup maple syrup
1 tablespoon lemon juice
1/2 teaspoon vanilla extract
3/4 cup grated carrots
3/4 cup grated zucchini
1/2 cup chopped toasted walnuts
1/2 cup dried currants or raisins
2 cups walnut halves
3 tablespoons maple syrup (grade
B)
1 tablespoon extra virgin olive oil
Candied Walnuts
57
1 teaspoon cinnamon
pinch or two of sea salt
Chocolate
Pumpkin Seed
Flour Cookies
Raw
Gingerbread
Cookies:)
Gluten Free
Vegan
Gingerbread
Cookies
Dry Ingredients
FLOURS:
1 1/4 cups tapioca starch
cup buckwheat flour
cup coconut flour
cup millet flour
cup sweet rice flour
cup almond flour
BINDING:
1 tsp baking soda
1 tsp celtic sea salt
1 tsp agar agar powder
SPICES:
1/3 cup coconut sap (or brown
sugar), 2 tsp ground ginger, 2 tsp
cinnamon
1 tsp cloves, 1 tsp dark cocoa
powder, tsp nutmeg, 1-2 grates
black pepper
Wet Ingredients
cup virgin coconut oil
2 tsp vanilla
cup maple syrup
1/3 cup fancy molasses
1/3 cup cooking molasses
58
Gingerbread
Hazelnut CutOut Cookies
Dry Ingredients:
2 cups hazelnut meal flour
1 cup sweet rice flour
1/2 teaspoon baking soda
1/2 teaspoon sea salt
2 teaspoons cinnamon
1 teaspoon ground ginger
1/8 teaspoon ground nutmeg
Wet Ingredients:
1 cup coconut sugar
1/2 cup softened organic butter
1/4 cup blackstrap molasses
1 large organic egg
2 teaspoons vanilla
Coconut Sugar Icing
1/2 cup Powdered Coconut Sugar
2 to 3 teaspoons almond milk
1/2 teaspoon vanilla
Sunflower
Cookies
Fudgy Socca
Carob Cookies
(Vegan, GF)
Gluten Free
Vegan Molasses
Gingersnap
Cookies
Wet Ingredients
cup grapeseed oil Paleo: cold
Directions
Mix the dry ingredients, then sift them.
In a separate bowl, mix the wet ingredients.
Add the wet to the dry.
Roll the dough in balls smaller than a golf ball.
Dip the balls in the sugar.
Place on cookie sheet (use parchment paper or a baking
mat, or else they will certainly burn). Bake at 350 for 6-7
minutes. If you want them dryer, bake till 8 minutes.
When ready, press down gently with a spoon. Let cool 20
min before placing on cooling racks.
Substitutions
59
bundevinke
Teff Banana
Pancakes
Blender
Waffles/Pancake
s
For Decoration
cup cane sugar Paleo: omit
1 alice brana 850, alice
riinog brana, 1 PzaP, liice
morske soli, 1 alica zobenog
mlijeka, 1 alica pirea od bundeve,
liice cimeta, 6 lica vrhnja,
ulje
NADJEV: alice tostiranih i
sjeckanih oraha, alice
javorovog sirupa, alice soka od
narane
1 cup teff flour
cup tapioca flour
2 tablespoons ground flax seed
1 teaspoon baking powder
teaspoon baking soda
teaspoon sea salt
1 cup water or non-dairy milk
cup mashed ripe banana (about
1 small banana)
2 tablespoons melted virgin
coconut oil
1 tablespoon maple syrup, honey,
or agave nectar
STAGE 1
1. Place in blender; blend at highest speed 3 - 5 minutes; cover blender; let stand at room
temperature 12 - 24 hrs: 1 1 cups whole plain yogurt + cup warm filtered water or 1
1 cups other dairy or dairy alternative (lower amount for pancakes; higher amount for waffles),
2 tablespoons extra virgin olive oil or melted butter (or melted coconut oil added in step 4), 1
teaspoon vanilla extract (omit with buckwheat), 1 cup raw brown rice + cup uncooked rolled
oats (or other grain choice)
2. Sift leavenings and salt through strainer into a small bowl; set aside:
2 teaspoons baking powder, teaspoon baking soda, - 1 teaspoon salt, to taste
STAGE 2
3. Preheat waffle iron at highest temperature, or griddle on medium-high.
4. Just before baking, add eggs and any extra liquid; blend on highest speed 1 - 3 minutes;
briefly blend in leavenings and salt just to mix in evenly (assisting with rubber spatula, if
needed):
1 egg or alternative, additional liquid (add water if batter needs thinning to keep blender
churning), leavenings and salt (from step 2)
5. Spray waffle iron or griddle or grease with coconut oil as needed. Pour batter onto hot waffle
iron or griddle for pancakes. Bake until light goes off on waffle iron or according to appliance
instructions. For pancakes, bake on first side until bubbles on unbaked side begin to break; turn
and bake on second side.
60
Palainke od
pirovog brana s
jagodama i
lagom
Gluten-Free
Buckwheat
Hazelnut
Pancakes
Grain-Free
Lemony Almond
Pancakes
Gluten-Free
Pumpkin
Pancakes
1 cup barley - Hulled, not pearled. Reduce to 1 cup grain (equal to about 11/2 cups flour) for 4
servings. It expands.
11/8 11/3 cups corn (gluten free) - Use dry whole corn, not cornmeal for the blender method.
Expect some crunch and a distinct corn flavor, appealing to most tastes. Also a good combination
with whole wheat pastry berries using equal parts of each grain.
1 cups quinoa (gluten free) - Thoroughly rinse quinoa for 3 minutes in strainer to remove bitter
saponins flavor. Use 1 cups liquid in recipe for either pancakes or waffles.
Oats - Especially good in combination with other grains, using cup rolled oats or 1/3 cup oat
groats. Reduce the amount of the primary grain by about 1/3 cup. My favorite, for example is
cup rolled oats + - 1 cup Kamut grain.
Nuts & seeds - Add 2 tablespoons ground flax seed with the egg in step 4. Sprinkle nuts or
seeds over the top of the batter in waffle iron:
chopped pecans, walnuts, sunflower seeds.
2 alice pirovog brana, domae ili Pomijeaj suhe sastojke za palainke, pa polako dodaj
kupovno zobeno mlijeko, 1 lica zobenog mlijeka da bude srednje gusta smjesa. Ispeci
praka za pecivo, malo umbira u palainke na kvalitetnom ulju.
prahu, prstohvat soli, hladno Zagrij jabuni sok, pa u njega ubaci sjeckane jagode. Kuzu
preano ulje za prenje, 300 g otopi u lici hladne vode pa ubaci u sok s jagodama. Ugasi
jagoda, 1,5 dcl jabunog soka, im prokuha.
prstohvat soli, 1 liica kuzua Malo ohladi pa prelij preko palainki. Ukrasi Carobellom i
(biljnog sredstva za zgunjavanje), sojinim lagom
sojin lag, Carobella ("okoladni"
namaz od rogaa)
Dry Ingredients:
Begin by heating a heavy-bottomed 10-inch stainless steel
1 3/4 cups freshly ground
skillet over medium heat. For cooking pancakes it is really
buckwheat flour
important to let the pan heat on the stove for about 5
1 1/2 cups hazelnut meal
minutes before using it. This way your pancakes won't
1/4 cup tapioca flour
stick. I usually melt the coconut oil or butter in the heating
1 1/2 teaspoons baking powder
pan at this point.
3/4 teaspoon baking soda
Whisk together the dry ingredients in a medium-sized
1/2 teaspoon sea salt
mixing bowl. Add the wet ingredients and whisk together
again.
Wet Ingredients:
If you melted your coconut oil or butter in the pan you
2 cups milk (dairy or non-dairy)
should still have a little oil on the bottom for cooking, if not
2 large organic eggs
add about a teaspoon now.
2 to 3 tablespoons maple syrup
2 to 3 tablespoons melted butter
Use a 1/2-cup measure to pour batter into pan. Cook for
or coconut oil
30 to 60 seconds on each side. Adjust temperature if
needed. I usually cook mine just under medium heat. Add
a little coconut oil or butter in between pancakes and
continue to cook until batter is gone.
Serve with Grade B maple syrup or this quick and easy
Blueberry Syrup recipe. Enjoy!
1/2 cup (85 g) natural almonds, In the bowl of a food processor, whir the almonds and flax
with skin (raw or lightly toasted)
until you have a very fine meal the texture of coarse
1/4 cup (25 g) finely ground flax cornmeal. There should be no large pieces of almond
meal
visible.
2/3 cup (160 ml) plain or vanilla Add the milk, agave, oil, lemon zest and lemon juice and
soymilk
whir again.
Allow to sit while you prepare the dry
1 Tbsp (30 ml) agave nectar, light ingredients, or at least 2 minutes.
or dark
Heat a nonstick frypan over medium heat (I use cast iron).
1-1/2 tsp (7.5 ml) extra virgin Add the remaining ingredients to the processor and whir
olive oil
just until blended.
1 tsp (5 ml) freshly grated lemon Using a small ice cream scoop or 2-3 Tbsp (30-45 ml),
zest
pour batter onto hot pan and cook for about 3-4 minutes,
1 Tbsp (15 ml) fresh lemon juice
until bubbles appear and then pop on the surface of the
1/3 cup (80 ml) chickpea (besan) pancakes and the edges look dry. Gently flip and then cook
or whole bean flour
another 2-3 minutes on other side. Keep cooked pancakes
1/2 tsp (2.5 ml) baking powder
warm while you continue with the rest of the batter. Makes
1/4 tsp (1 ml) baking soda
8-10 small pancakes (if you prefer regular-sized pancakes,
1/8 tsp (0.5 ml) fine sea salt
youll get 4-5). May be frozen.
Candida-friendly variation:
use unsweetened milk and
substitute about 6 drops of stevia liquid or equivalent
powder for the agave nectar. For more ACD-friendly
breakfast ideas, see this post.
cup brown rice flour,
Whisk together the flours, baking powder, baking soda,
cup millet flour
salt, and spices in a mixing bowl. Set aside.
cup tapioca flour
In another bowl whisk together the remaining ingredients.
1 teaspoon baking powder
Add the wet ingredients to the dry and whisk together well.
teaspoon baking soda
Heat a heavy-bottomed stainless steel skillet over medium
teaspoon sea salt
to medium-low heat. Add a little coconut oil or butter. Wait
61
blueberry
cornflour
pancakes
Pick-Your-Own
GF Pancakes
Gluten-Free
1 teaspoon cinnamon
teaspoon nutmeg
1 cup non-dairy milk
6 tablespoons pumpkin puree (or
canned organic pumpkin)
1 large organic egg
2 tablespoons melted coconut oil
or organic butter
1 tablespoon maple syrup or agave
nectar
coconut oil or butter for cooking
makes about 8 small pancakes
1 cup + 1 tbsp corn flour
1 flax egg*
1 tsp baking powder
pinch of fine sea salt
3/4 cup non-dairy milk (i used so
delicious coconut milk)
1 tsp light vegetable oil
1/2 cup fresh blueberries
earth balance vegan margarine for
frying
62
Oatmeal Plum
Cobbler
Roughly Raw
Pumpkin Pie
No-bake apple
tart
Apple Pie
Ingredients:
2 cups just cooked brown basmati
rice (should still be hot)
1 cup mashed sweet potato
(substitution: any type of winter
squash)
63
4 medium apples
1 Tbsp. fresh lemon juice
1 tsp. cinnamon
1 ripe plum (substitution: 1 Tbsp.
agave nectar)
Pie Crust 1
Pie crust 2
Add to bowl:
3 tbsp flax seed meal OR 1.5 tbsp
Chia Seed meal
1/4 cup plus 2 tbsp applesauce
1 tbsp apple cider vinegar
8 drops Vanilla Creme liquid stevia
1 tbsp honey
1/4 cup coconut oil, liquified OR
grapeseed oil
Mix with electric mixer.
mixed. Scoop into pie pan and shape like a pie crust.
4. Peel the apples, then quarter them. Cut them into thin
slices. Put them in a large mixing bowl and stir in the
cinnamon and fresh lemon juice. Do your best to coat the
apples evenly. Drizzle in the agave nectar if you're using it.
If you're using the plum (which I felt gave it a richer
flavor), clean out the food processor and blend the plum
until it's liquefied. Pour the plum juice over the apples and
stir to make sure it's mixed in evenly.
5. Place the apples on top of the crust and bake for 25
minutes.
6. Cover the pie with foil and put back in the oven for
another 25 minutes.
Mix the first ingredients with an electric mixer.
Then Mix again.
Roll out the dough.
See: Video on how to roll out and transfer this dough
(http://www.thespunkycoconut.com/2010/01/how-to-rollout-and-transfer-my-goji.html). Or flatten the dough out
slightly, so it's about 6 inches wide, then put it in the dish,
and press it the rest of the way out with your hands.
(I also lightly grease and flour my pie dish first, so the
crust doesn't stick.)
Bake the crust at 350 degrees for about 12 to 14 minutes.
Allow the crust to cool.
Add:
1 cup almond meal flour
1/2 cup coconut flour
There will probably be a little dough left over after you
1 tsp baking soda
trim the dish. You can make this leftover dough into a few
1 tsp baking powder (Grain-free
tarts. Top with jam and bake them for about 10 minutes.
Baking Powder Recipe)
Add to bowl:
3 tbsp flax seed meal OR 1.5 tbsp Chia Seed meal, cup plus 2 tbsp applesauce, 1 tbsp apple
cider vinegar, 8 drops Vanilla Creme liquid stevia, 1 tbsp honey, cup coconut oil, liquified
Mix with electric mixer.
Almond Meal
Piecrust
Add:
1 cup almond OR walnut meal flour, cup coconut flour, 1 tsp baking soda, 1 tsp baking powder
(Grain-free Baking Powder Recipe)
Mix again.
Roll out the dough. (I used a deep ceramic pie dish for this pumpkin pie)
See: Video on how to roll out and transfer this dough. Or flatten the dough out slightly, so it's
about 6 inches wide, then put it in the dish, and press it the rest of the way out with your hands.
(I also lightly grease and flour my pie dish first, so the crust doesn't stick.)
Bake the crust at 350 degrees for about 12 to 14 minutes.
Allow the crust to cool.
2 cups almond meal
In a large bowl, combine the almond meal and arrowroot.
13 cup arrowroot
Add the baking powder, xanthan gum, and salt, and mix
1 teaspoon baking powder
well. Add the butter and mix with a fork/pastry cutter until
teaspoon xanthan gum
the mixture is crumbly. Slowly add the water a little at a
1 teaspoon salt
time, until the mixture forms a ball. Divide into 2 balls of
13 cup butter
equal size. Cover and chill.
13 cup water
This dough tears easily, so use caution when rolling out.
Roll out each ball between two sheets of waxed paper.
Carefully transfer to a pie dish. If you are not adding a
filling first, be sure to prick the bottom of the crust so it
will not bubble up.
Bake in a preheated 180C oven for 30 minutes after you
add the pie filling. Makes two crusts.
5 cups apples, peeled, cored,
Preheat the oven to 180C. Toss all ingredients together
and sliced
and place in prepared piecrust. Bake for 50 to 60 minutes
1 teaspoon ground cinnamon
or until crust is browned.
23 tablespoons arrowroot
Variations: To add berries to the recipe, decrease the
-1/3 cup agave or fruit
amount of apples to 4 cups and add 1 cup of either
sweetener
blueberries, strawberries, or raspberries.
If you apples are really juicy, you will need the larger
amount of arrowroot. If they are not too juicy, only use 2
tablespoons arrowroot. You can also adjust the sweetness
to your liking, taking into account that cup
agave will be less sweet.
64
Raw Apple
Streusel Bars
(Vegan, GF)
Crust:
2 cups cashews
1/4 tsp salt
2 tbsp agave (we used raw honey)
Apple Butter:
2 cups apples (choose a sweet
variety such as Royal Gala)
1/2 tsp cinnamon
1/4 tsp ginger
Pinch of cloves
3 dates, pitted
1 tbsp ground chia - important
because it gelatinizes butter!
2 tsp lemon juice
Apple Slices:
1 apple, peeled and thinly sliced
2 tsp lemon juice
Streusel:
1 1/2 cups chopped walnuts
2 tbsp sucanat or coconut sugar
1/4 tsp salt
3/4 tsp cinnamon
Cashew icing:
1/2 cup cashews
1 tsp agave or raw honey
1-2 tbsp lemon juice
1 tsp vanilla
Water to thin
Crust:
3/4 cup almond flour
1/2 cup pecans
1/4 cup raw cacao powder
PInch of salt
1/2 tsp vanilla extract
1/2 cup packed dates
2 tbsp coconut oil
Filling:
2 large avocados
1 tsp lemon
1/4 cup water
1/2 cup melted coconut oil
1 tbsp dried mint leaves
2 tsp mint extract
1/4 cup raw honey/agave
Ganache:
1/2 cup cacao powder
1/4 cup raw honey/agave
pinch salt
2 tbsp water
2 tbsp coconut oil
Gluten-Free
Pumpkin Quinoa
Cornbread
Drizzle:
1/4 cup soaked cashews
1/4 tsp vanilla
water (to thin)
1 tbsp coconut oil
Dry Ingredients:
1 1/2 cups cornmeal
1/2 cup quinoa flour
1/2 cup sweet rice flour
1 tablespoon baking powder
3/4 teaspoon sea salt
Wet Ingredients:
1 cup pumpkin puree
2/3 cup hemp milk (or another milk
of your choice)
1/3 cup grapeseed oil or melted
coconut oil
65
Gluten-Free +
Vegan + SugarFree Cake
Basil-Banana
Bread
Almond Torte
Honey Yogurt
Cake
66
slasne kruke
puding od
bundeve
slatki biskvit
kompot od
suhog voa
torta od kestena
torta s limunom
Nadjev:
700 g tofua (tvrdog), sok i
naribana korica 2 limuna, sok
i naribana korica 2 narane,
2/3 alice agavinog sirupa,
1/3 alice suncokretovog ulja
(hladno preano za prenje),
1 ajna lica vanilije u prahu,
prstohvat soli, 3 june lice
aru praha, listii badema za
67
zobeni prutii
omedeto
ukras
Sastojci za 12 prutia:
3 alice zobenih pahuljica, 1
alica brana (T-850 ili
integralno), 1 liica cimeta, 1
liica praka za pecivo ili
sode bikarbone (nije nuno),
liice soli, 2/3 alice sirupa
od jabuke, javorovog sirupa ili
sirupa agave
2/3 alice suncokretovog ili
kukuruznog ulja, liice
praha vanilije, prirodni
pekmez od
vinje/marelice/umskog voa
Raw granola
Start off by chopping the soaked almonds (You could also pulse
them in a food processor). You want to make sure they are
finely chopped but not into a puree. Put almonds into a large
bowl. Finely chop 1/2 cup of the pecans and throw in the bowl
with the almonds. Add in ground flax, cinnamon and salt, set
aside.
In a blender or food processor, puree the apple, agave syrup,
chia egg and 1/2 cup of soaked pecans. Add to the almond
mixture. Add in any nuts or fruit you desire. Spread onto a
dehydrator sheet and dehydrate overnight. (We did ours for 17
hours, but you can just see how dry it is the next morning and
decide how much more you want to dry it for). Flip over and
break into pieces half way through dehydration. Eat!
PomegranateCoconut Granola
(Vegan, GF)
1 cup GF oats
1/2 cup sliced almonds
1/3 cup shredded
unsweetened coconut
3 tbsp ground flaxseed
4 tbsp brown rice syrup,
agave, maple syrup, or honey
(we used honey)
3 tbsp pomegranate
juice/apple sauce
1 tsp vanilla extract
uskrnje
okruglice
iznenaenja
Chai Granola
68
Hazelnut-Hemp
Granola (GF)
domaa sirova
granola od
heljde
pokiati heljdu, neto badema i/ili oraha i sjemenki po izboru, kombinirati s medom, zainima i
soli te dehidrirati (ili na manjoj temperaturi u penici). Moe se dodati malo kokosova ulja. Heljda
se moe i proklijati kao to je prikazano na slijedeim videima:
http://renegadehealth.com/blog/how-to-sprout-buckwheat-oats-and-sunflower-seeds-therenegade-health-show-episode-57/ i
http://renegadehealth.com/blog/2008/05/28/the-best-raw-granola-on-planet-earth-andpossibly-elsewhere-the-renegade-health-show-episode-62/
3 alice zobenih pahuljica (oko Namaite uljem najvei plitki kalup za peenje kojeg imate u
720 ml), 1 alica sjeckanih
kui. Bademe grubo nareite na dasci noem. umbir ogulite te
badema (oko 240 ml), 1/3
ga naribajte na sitniji ribe. Stavite sve sastojke u veu posudu
alice smeeg eera, 2/3
pa ih rukom izmijeajte. Prosipajte smjesu u kalup, najbolje je
alice meda (oko 160 ml), 2
rukom tako da ravnomjerno prekrijete cijeli kalup. Nemojte
june lice naribanog
sluajno utiskivati smjesu rukom, smjesa treba biti rastresita da
umbira, 2 liice cimeta u
bi se pravilno ispekla i prosuila. Pecite u sredini penice na 150
prahu
C 175 C oko 25 minuta. Nakon 15 minuta promijeajte.
Granola se zapravo vie sui nego pee, pa e to pospjeiti
ravnomjernost suenja te spijeiti da granola pri rubovima
zagori. Ostavite granolu da se hladi u kalupu, prilikom hlaenja
e se dodatno osuiti i pritom otvrdnuti. Tek kad je potpuno
ohlaena premjestite je u staklene posude. Posluite s jogurtom
i/ili voem za doruak.
3 alice zobenih pahuljica, 1
U procesoru ili sjeckalici usitnite bademe, nemojte pretjerati i
jabuka, ribana (moete je
samljeti ih, trebaju biti tek poneto usitnjeni. Usitnite jabuku sa
usitniti u sjekau), 1 alica
korom koju ste oistili od kotica i narezali na krike, takoer u
sjeckanih badema (oko 240
sjeckalici. Brusnice ete najbolje usitniti tako da ih nasjeckate
ml), 1 alica nasjeck. suhih
ugrubo velikim noem na dasci.
brusnica (oko 240 ml),
U velikoj posudi pomijeajte sve sastojke kuhaom dok se med
liice soli, 1 liica cimeta u
ravnomjerno ne upije u pahuljice.
prahu, 1 liica ekstrakta
Istresite smjesu u namaen kalup za peenje. Upotrijebite
vanilije ili vanili eer, 2/3
najvei kalup koji imate i ravnomjerno rasporedite smjesu po
alice meda (oko 160 ml)
povrini. Pecite u sredini penice na 150 C 175 C oko 30
minuta. Nakon 15 minuta lagano promijeajte. Granola se
zapravo vie sui nego pee, pa e to pospjeiti ravnomjernost
suenja. Ostavite granolu da se hladi u kalupu, prilikom
hlaenja e se dodatno osuiti i pritom otvrdnuti.
Tek kad je potpuno ohlaeno premjestite je u staklene posude.
Posluite s jogurtom i/ili voem za doruak.
1 alica quinoe (oko 240 ml),
Natopite quinou u troduploj koliini vode preko noi. Dobro je
2 alice zobenih pahuljica (oko ocijedite u ianom cjedilu. Pomijeajte je sa svim ostalim
480 ml)
sastojcima, gnjeei bobice kuhaom. Ako koristite zemrznute
1 alica mljevenog kokosa
bobice, ostavite ih kratko na sobnoj temperature da omekaju.
(oko 240 ml), 1/3 alice
Kad su se svi sastojci pomijeali rasporedite rastresitu smjesu u
borovnica (svjee ili
veliki kalup za peenje kojeg ste prethodno namastili. Najbolje
zamrznute) (oko 80 ml), 2/3
ete po kalupu rasporediti tako da smjesu vadite rukom i
alice malina (svjee ili
posipate. Pecite 35 40 minuta na 150 175 C. Tijekom
zamrznute) (oko 160 ml), 2/3
peenja promijeajte smjesu nekoliko puta. Tako ete pospjeiti
alice meda (oko 160 ml), 1
ravnomjernost peenja odnosno suenja granole. Iskljuite
liica ekstrakta vanilije ili 1
penicu i ostavite granolu da se hladi u penici s otvorenim
vanili eer
vratima. Kada je potpuno ohlaena spremite u posude s
poklopcem. Posluite s jogurtom.
2 alice (oko 480 ml) naribane U dubljoj tavi prodinstajte mrkvu na gheeju nekoliko minuta.
mrkve (da biste bili bri
Dodajte eer i kuhajte dok sva tekuina ne ispari. Dobit ete
granola s
umbirom i
bademima
granola s
bademima,
jabukama i
brusnicama
granola od
quinoe s
kokosom,
malinama i
borovnicama
halva od mrkve
It's pretty simple; just mix all the ingredients in a big bowl and
empty onto a baking sheet. Bake in a 325 F oven and mix
around the granola every 10 minutes for 40 minutes. Just make
sure it's a deep golden brown. When it's done, stir it up one
final time and compress it so when it cools you can break it up
and have clusters cause that's clearly the best part.
69
puding od mrkve
Dramatic Date
Nite Chocolate
Cake
Gluten Free
Vegan Chocolate
Cake
Directions
Sift together the dry ingredients.
Do this to make sure
everything incorporates without lumps. You may need to regrind a few leftover pieces of almond or flax.
Put the water, vanilla bean seeds, coconut oil and honey in a
separate bowl, and heat in microwave for 1 minute and 30
seconds for everything to melt and incorporate. If its warm,
thats great- it will start the chemical reaction with the dry
ingredients as soon as they mix, instead of waiting to heat in
the oven. This makes a fluffier cake. Stir around the heated wet
ingredients, and add the vinegar.
Add the wet ingredients to the dry ingredients. Dont over mix,
you dont wanna lose the baking soda reaction. Just mix gently
enough so there are no lumps.
Pour into a parchment paper lined 8 round cake pan.
Put in a hot oven (so important for the oven to already be hot.
Helps cake rise.) Bake at 350 for 20 min. Check at the 15
minute mark to see if the cake is solid enough, or if it needs
additional time. When done, take out of pan immediately,
remove parchment paper, and let cool for at least 20-30
minutes before cutting.
Directions
Melt the honey or agave and coconut oil in the microwave so
they are easier to mix. Then add all the wet ingredients
together in a bowl so the flax and gelatine ahve time to soak
and gell. Blend them well with a hand blender or blender.
Sift together the dry ingredients in a separate bowl. This will
help you see if there are any chunks of almond or flax seed that
need to be re-ground, and prevent those icky solid chunks of
baking soda (eughever bitten into one of those?)
Add the wet ingredients to the dry ingredients.
Pour into a parchment paper lined 8 round baking pan. Place
in an already hot oven (This is important! Gets the rising action
going). Bake at 350 for 20-25 min. It will be ready when the
top is solid- check at the 20 minute mark.
When its ready, take out of the pans immediately, remove the
70
okoladna torta
od slanutka
Sona torta od
bundeve
Podloga:
100 g speculoos keksa, 3 lice
otopljenog maslaca, 1-2 lice
agavinog sirupa
Speculoos kekse razmrvi ili
samelji
te
pomijeaj
sa
otopljenim
maslacem
i
agavinim sirupom formirajui
kompaktnu smjesu koju e
utisnuti na dno okruglog
kalupa.
Kada
utisne
i
poravna smjesu u kalupu,
peci je 5 minuta na 180
71
palainke bez
jaja, mlijeka i
eera
Riino mlijeko s
ljenjacima
Sojino mlijeko
1 alice soje
sol
voda
Fritule od
slanutkovog
brana:
Kruh sa iokom
(topinambur)
72
CORN BREAD
limunada s
jemenim
sladom
Raw Hazelnut
Chocolate
Brownies
Chocolate Glazed
Apricot Brownie
Bites
proizvodi Alnatura)
alternativno: pecilni praak
200 ml mlijeka
100 ml vode
1 liica ahorn sirupa (u
DMu )
(alternativa: sirup od agave ili
med neutralnog okusa)
Dry ingredients:
2 cups cornmeal, 2 cups
unbleached white flour, 1
tablespoon baking powder, 1
teaspoon baking soda, pinch
of salt
1. Measure the dry ingredients into a large mixing bowl and stir
to combine.
2. In another bowl, whisk together the wet ingredients, then
add this to the dry ingredients. Stir together until completely
combined, adding more water as needed to form a light, fluffy
and pourable batter.
3. Pour into an oiled 9-inch square or similar pan and bake at
350 F for 20-25 minutes or until lightly browned and a
toothpick inserted into the middle comes out clean.
Wet ingredients:
1/2 cup canola oil, 1/3 cup
maple syrup, 1/2 teaspoon
soy sauce, 1/2 teaspoon
lemon juice or ume vinegar, 2
cups (approximately) water
1 liicu soka umbira i sok od limuna preliti s jemenim sladom i preliti kipuom vodom. Piti
toplo.
1 1/2 cup hazelnuts
1/2 cup raw cacao powder
1/3 cup dried, unsweetened
coconut
1 1/2 teaspoons cinnamon
1 teaspoon vanilla (optional)
2 cups dates, pitted and
coarsely chopped.
Topping:
1/2 cup hazelnuts
1/4 cup dried, unsweetened
coconut
2 teaspoons coconut oil,
melted
Brownie Bites:
1 1/2 cups dried apricots,
chopped
cup full-fat canned coconut
milk
cup
unsweetened
applesauce
cup coconut palm sugar
1
teaspoon
pure
vanilla
extract
1 cup buckwheat flour (132
grams)
cup arrowroot or tapioca
starch (60 grams)
cup unsweetened cocoa (40
grams)
2 teaspoons baking powder
teaspoon sea salt
Preparation:
1. Preheat the oven to 350 degrees F. Spray or grease four 12cup mini-muffin tins.
73
4
ounces
unsweetened
chocolate, chopped
3
dried
apricots,
finely
chopped
2/3 cup (78 g) raw sunflower
seeds
1/3 cup (50 g) raw pumpkin
seeds
2/3 cup (102 g) seedless
dates
1/3 cup (30 g) cocoa powder
1 small, very ripe banana
(about 88 g)
1 T. flax seed
3 T. hot water
1 t. vanilla
1/2 t. baking soda
1/2 t. salt
Buckwheat
Graham Crackers
Healthy Pumpkin
Donuts
Preheat oven to 350. Spray oil an 8 square pan and set aside.
In the bowl of a food processor, grind the sunflower and
pumpkin seeds until you have a fairly fine powder. (This would
probably work in a high speed blender, too. I dont have one,
though, so I cant say for sure.) Add the dates and process until
the dates are finely ground. Add the rest of the ingredients and
pulse until you have a thick and sticky batter.
Scrape batter into prepared pan and smooth top as much as
you can. (It will be sticky.)
Bake 18-24 minutes, until top is firm to the touch and edges
are pulling away from pan slightly. (You wont really see
browning, unless you have a really good eye and look closely at
the edges.)
Cool completely. Cut and serve. Makes about 9 brownies.
Option 1: place dough inside a pastry bag fitted with a wide tip,
or make your own by putting the dough into a ziploc bag and
cut a small hole in one corner. Squeeze a small tube of dough
in a circular motion into the greased pan, slightly overlapping
the ends.
Option 2: Using more oat or brown rice flour, 2 tablespoons at a
time, work in enough flour so that you can handle the dough
without it sticking to your hands. Roll small snakes, about an
inch in diameter and place in your greased pan, slightly
overlapping the ends. This will make a slightly firmer donut
(more flour).
74
Bake in a 350 degree oven for about 10 minutes until firm. Let
rest for a few minutes, invert and top/dip in the topping of your
choice.
Topping Options:
(My favorite) Dunk in melted Earth Balance and sprinkle with
cinnamon and sugar.
Chocolate glaze (via Simply Sugar and Gluten Free): place 1/2
cup palm sugar (or brown), 2 tablespoons coconut milk, and
vanilla to a boil. Mix in 1/4 cup unsweetened cocoa powder and
a dash of salt.
Caramel Glaze (via Simply Sugar & Gluten Free): Melt 1/2 cup
palm sugar (or brown), 2 tablespoons Earth Balance, and
vanilla on the stove top. Mix in 2 tablespoons full fat coconut
milk.
Chocolate Ganache; Melt 1/2 cup dark chocolate chips w/ 1
tablespoon Earth Balance. Thin w/ non-dairy milk of choice to
desired consistency, about 1 tablespoon, whisking until smooth.
Combine all ingredients save for the almond milk and the
chocolate chips in a food processor until well combined. Drizzle
a tiny amount of almond milk in while the food processor is
running, just enough to reach a doughy, smooth consistency.
Scoop the dough into a bowl and fold in the chocolate chips.
I used a cookie dough scoop to scoop out balls of dough and
rolled them around in my hands to make them more round and
smooth, and placed them on a cookie sheet lined with foil.
Bake at 400 degrees for 15 minutes.
I will say this these are not very sweet. If you are looking for
a sweet treat I would advise adding more maple syrup, 1/4-1/2
cup. But these suit my palate just fine, especially with the
slight sweetness the chocolate chips add.
Chocolate Chip
Cookie Dough
Bean Balls
Chocolate Chip
Chickpea
Cookies
Combine all ingredients save for the almond milk and the
chocolate chips in a food processor until well combined. Add
almond milk one tbsp at a time while the food processor is
running until the dough reaches a smooth consistency. Scoop
the dough into a bowl and fold in the chocolate chips. Use a
cookie scoop to scoop out dough, roll between hands to make a
smooth ball, and place balls on foil or parchment paper lined
cookie sheet. Bake at 400 for 15 minutes. Remove from oven,
allow to cool on sheet for a few minutes, and then move to a
cooling rack to finish cooling. Can be stored for several days in
an airtight container, or put in the fridge or freezer for longer
storage.
Wet:
1 cup cooked white beans
1/2 cup non dairy milk (I used
rice milk)
2 1/2 tsp vanilla
1/8
tsp
almond
extract
(optional- for flavouring)
1tbsp apple cider vinegar
1tbsp agar agar powder (non
vegan:
use
unflavoured
gelatin)
1/3 cup agave syrup (you
could also use maple syrup)
1 tsp stevia (you might want
to reduce to 1/2 or 3/4 I
find 1 tsp leave a tiny
aftertaste)
Dry:
1/3 cup white rice flour
1/4 cup tapioca starch
1/2 cup almond flour
1/4 cup coconut flour
1 tsp baking powder
Directions
Gluten Free
Vegan Vanilla
Scones
Note: You can use half Great Northern beans in the recipe like I
did when I made them originally, or all chickpeas.
75
Pear Upside
Down Cake
Freeform
Blueberry
Cheesecake
Danish
Topping
5-6 very ripe brown pears
cinnamon or cloves
coconut sugar (or brown sugar)
Directions
Mix the wet ingredients in a blender, blend thoroughly.
Mix the dry ingredients in a separate bowl and sift them.
Add the wet to the dry and mix together.
Line the bottom of an 8 cake pan or a springform pan. Slice
the pears thinly and place on a layer at the bottom of the pan.
Sprinkle on the cinnamon or cloves, then generously sprinkle
with coconut sugar. I repeated this layer because I had too
many pears!
Spoon the cake batter over top the pears and smooth it out as
best you can. Bake at 350 for 25-30 min or until the top is
golden.
Turn out onto your plate. There you go!
Cream Cheese
Adding some white beans to the cashew mix lowers the overall
fat content, and no additional oil is included here. You wont
miss it: this is still a rich-tasting, creamy spread. The recipe
makes more than you will need for the danish; leftovers can be
kept in the refrigerator for up to 5 days, and are heavenly
spread on muffins, scones, biscuits, rice cakes, etc.
To make with a high-speed blender (VitaMix or Blendtec):
Combine cashews and remaining ingredients in your blender,
76
Raw coconut
brownies
Raw doughnuts
using the wand to push the mixture toward the blades, until
silky smooth. This may take a bit of work; the cheese will be
thick. Set aside.
To make with a regular blender: first blend all ingredients in a
food processor until they are quite smooth. Transfer in small
batches to your blender and blend until silky. After blending
each batch, transfer it to a medium bowl; once all the mix is
blended, stir the contents of the bowl well so that the flavor and
texture is uniform.
Store the cheese in a covered container in the refrigerator for
up to 5 days.
For the brownie layer:
In a food processor, grind the almonds and walnuts to a meal,
being careful not to overprocess or the nuts will become oily.
Add the dates and pulse until the mixture is combined and
crumbly.
Add the cacao powder, vanilla extract and sea salt and pulse to
combine. The mixture should stick together when pressed
between two fingers.
Press the brownie mixture into the bottom of a 9 x 5-inch loaf
pan (or small square pan) and set aside.
For the top layer:
In a food processor, process the coconut butter and agave
nectar until smooth.
Add the cacao powder and pulse to combine.
Spoon the mixture onto the brownie base and smooth out with
the back of a spoon. Sprinkle with shredded coconut.
Cover the pan with tin foil and place in the freezer for about 30
minutes until set. Cut into squares and serve, or store in the
freezer for up to one month
In a high speed blender, mix together all but the last two
ingredients until very smooth. Transfer the mixture to a bowl.
Add the ground almonds and flax seeds, mix thoroughly. Using
a wet ice-cream scooper, scoop a ball of the mixture onto a
Teflex-covered dehydrator tray. Flatten slightly with wet fingers
and make a hole using a wet round tip of a pipping bag or an
apple core remover. It is important to dip the ice-cream scooper
and the piping bag into water every time before scooping out
the next doughnut. You can reform any dough you have
remaining from the doughnut holes. Dehydrate at 115F
overnight. Remove the Teflex and continue to dehydrate until
the doughnuts are dry enough and ready to be glazed. Keep
refrigerated after glazing.
Glaze
We used Artisana coconut butter for the base of the glaze. Place
the jar into warm water to soften the butter up. In separate
bowls, mix the butter with the flavours listed below. Add raw
agave syrup or another preferred sweetener to taste.
raw cacao powder
freeze dried strawberries
acai powder
fresh blueberries
dried apricots
Walnut Bean
Brownies
Egg-free, Glutenfree, GFCF
Sprinkles
shredded coconut, cacao nibs, dried apricots, freeze dried
strawberries and cherries
Puree walnuts in blender or food processor to make 1/2 cup meal, plus 1/2 cup for topping
(optional).
Remove walnut meal and set aside.
Add to blender or food processor:
2 cups room temperature cooked navy beans (soak in hot water first if beans are cold, then
strain) Note: I think red or black beans would work also.
1 tbsp Chia Seed Meal (I grind my seeds in a Magic Bullet or coffee grinder)
1/4 cup grapeseed oil or coconut oil, liquified
1/4 cup honey
1/4 cup coconut milk
1/4 tsp vanilla liquid stevia
1/4 tsp salt
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Crunchy
Sunbutter
Chocolate Cups
Whoopie Pies:
Sugar free, Dairy
Free, Egg Free,
Gluten Free, Soy
Free, Nut Free
Sugar Free,
Grain Free, Dairy
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Chocolate
Ganache
Frosting
Whipped
Macadamia
Cream
Whipped Almond
Cream
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agar flakes, and salt, and bring to a boil while stirring with a
whisk occasionally. Reduce heat to low, simmer for 5 minutes
while whisking occasionally, or until the agar-agar flakes are
dissolved completely. Whisk in the vanilla and almond extract,
and transfer the mixture to a glass container.
Place a piece of waxed paper on top to prevent a skin from
forming. Chill until firm, or overnight.
When the mixture is firm, place in the food processor, and
process for 1-2 minutes or until light and creamy. Taste and add
additional vanilla or almond extract, if desired.
Grind the cashews as finely as possible. I find a coffee grinder
or spice grinder does the best job of this- food processors leave
larger chunks. If your ground cashews start sticking together a
bit and creating a paste, so much the better. Its a good sign.
You want this to be as smooth as possible.
Heat the coconut oil and honey over the stove or in the
microwave. You want them hot - I know its not good for the
honey, heat changes its chemical composition, so, if you prefer,
only heat the coconut oil and add the honey later.
Pour the hot liquid into the cashews, and mix as thoroughly as
possible (add the unheated honey at this point if you wish). Let
sit overnight, on the counter not in the fridge. The cashews will
absorb the liquid and become creamy. If you put it in the
fridge, the oil will harden more quickly and the cashews will
absorb less of the moisture and therefore retain more of a
grainy consistency.
Some neat flavour ideas: crank this up a bit by adding- cocoa
powder, or almond extract, or vanilla bean seeds, your favorite
liqueur (Frangelico! Galliano! Amaretto!. ok, Ill stop with
that lol).
Before spreading or pouring the mixture on your dessert, make
sure to heat the mixture to increase viscosity.
Cashew Creme
Icing
Vanilla Ginger
Whipped Cream
Nutella
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Walnut Cacao
Butter
Raw Chocolate
Almond Butter
tahinella
1 tbsp tahini
1 tbsp carob powder
1 tbsp hemp milk
10 drops vanilla stevia
2 slices gluten-free bread,
toasted
1/2 cup roasted carob powder
1/2 cup melted coconut oil
Carob Chips
Sunbutter
Chocolate Bars
w/ Stevia
(Vegan, GF)
ButterscotchTahini Bars
Pumpkin Butter
To make the dip, drain and rinse the cashews then place them
into a blender along with the dates (save the water), maple
syrup, vanilla, and salt. Add about 6 to 8 tablespoons of the
date soaking water and blend. Blend until ultra smooth,
scraping down the sides if needed.
Scoop out into small bowls and serve with sliced fresh apples.
You can also thin this out with extra water and drizzle it over
your favorite dessert.
Combine all ingredients in a medium sized pot. Heat over
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Pumpkin
Cheesecake
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SOAKING NUTS
The basic method is as follows: Dissolve salt in water, pour over nuts or seeds,
using enough water to cover. Leave in a warm place for specified time. Then drain
in a colander and spread on a stainless steel pan. Place in a warm oven (no
warmer than 150 degrees) for specified time, turning occasionally, until
thoroughly dry and crisp. Really make sure they are all the way dry!
Pumpkin seeds-Pepitas
4 cups of raw, hulled pumpkin seeds
2 tablespoons sea salt
1 teaspoon cayenne pepper (optional)
filtered water
Soaking Time: At least 7 hours, or overnight
Dehydrating time: 12-24 hours, until dry and crisp
Peanuts (skinless), Pine nuts, or Hazelnuts
(skinless)
4 cups of raw nuts
1 tablespoon sea salt
filtered water
Soaking time: at least 7 hours or overnight
Dehydrating time:12-24 hours, until completely dry
and crisp
Store in an airtight container
Cashews
4 cups of raw cashews
1 tablespoon sea salt
filtered water
Soaking time: 6 hours, no longer
Dehydrate at 200 degrees F: 12-24 hours
Store in an airtight container
Binding /egg substitutes
Flax Egg Substitute
1 tsbp ground flaxseed (grind it up even more in a
coffee grinder before you measure)
3 tbsp of warm water
Whisk together, let sit in a bowl for a few
minutes...instant egg!
Superfine Ground Flax Meal
Add to wet ingredients to let soak and create gel
while assembling the recipe. Dont add additional
water, it makes the recipe gummy. 2 tbsp ground
flax= 1 egg. Store ground flax in the fridge.
Arrowroot/Tapioca/Corn/ Potato Starch
Starches work well in puddings, sauces, gravies and
custards as binding agents. Toss tbsp with fruit in
pies to hold it together. Corn starch cant freeze but
Arrowroot and Tapioca freeze well. If you use too
much it will make your recipe chalky and break
apart.
Pumpkin Puree, Applesauce, Mashed Overripe
Bananas/ Soaked dried dates or prunes
Best for muffins and shorter tea loaves. The pectin
creates binding action, and natural sugars add
sweetness. These also create a very soft crumb. Use
in cakes in combination with another binding agent.
Works well in pancakes.
Remove up to cup of oil or moisture from the
recipe at a time when using these egg replacers. 1
egg= banana, 1/3 cup pumpkin, 1/3 cup
applesauce or soaked and pureed dried dates or
prunes. For a bit of lightness with dried fruit, add 1
Pecans or Walnuts
4 cups of nuts
2 teaspoons sea salt
filtered water
Soaking time: 7 or more hours (overnight)
Dehydrating time: 12-24 hours, until completely dry and
crisp.
Pecans can be stored in an airtight container, but walnuts
should always be in the refrigerator.
Almonds
4 cups almonds, preferably skinless
1 tablespoon sea salt
filtered water
Soaking time: At least 7 hours, or overnight
Dehydrating Time:12 -24 hours, until completely dry and
crisp
* You can also use almond slivers
Macadamia nuts
4 cups of raw macadamia nuts
1 tablespoon sea salt
filtered water
Soaking time: At least 7 hours or overnight
Dehydrating time: 12-24 hours, until dry and crisp.
Agar Agar
Made from finely ground seaweed, sprinkle it on your
wet ingredients and let soak 5- 10 min. It is a gelatin
substitute and binding agent used by vegans. It is a
short gelatin; it doesnt rise very high and can
sometimes be brittle if you use too much. Best used for
cookies, ice cream, and mini tea loaves. It works great in
vegan pumpkin pie, and terrific in my vegan vanilla
pudding. Use 2-3 tsp per egg you would replace.
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Cocoa Powder
Yes, powdered cocoa, I suspect because its a bean
product and high in protein and in oil, works as a great
binder. Youll notice that any gluten free chocolate
product is way more enjoyable than the vanilla version.
This is because the cocoa works as a binding agent and
smoothes the consistency of the crumb. When in doubt,
add cocoa and things almost always turn out yummy. I
use it in combination with other binders for my vegan
dramatic date nite chocolate cake (ts not sweet but boy
its all chocolate).
Sweeteners
If you are subbing a dry sweetener where a wet is called for, increase the wet ingredients by 1 tbsp
per cup. If you are subbing a wet when dry is called for, you will need to reduce the wet ingredients in
that recipe as indicated below. Each item below is equivalent to 1 cup of sugar.
Honey: 1 /2 to cup = 1 cup sugar
Sweeter than sugar, and adds a lot of moisture to your recipe. For every 1 cup of honey, reduce your
wet ingredients by cup. I tend to use this the most. Its the most cost effective, has a wonderful
very subtle floral note it adds to baked goods, and its got enough sweetness for my palate.
Agave Nectar: 1 cup = 1 cup sugar
Agave nectar is less sweet than sugar. It is also not as thick of a syrup as honey, therefore resulting
in a slightly drier product. Regular agave nectar is dark brown and thick like maple syrup. Raw agave
nectar is less sweet, a clear liquid, and thinner viscosity. When you use agave, reduce your wet
ingredients by cup. If your batter seems particularly wet, try adding 1 tbsp of starch or coconut
flour to absorb it.
Stevia Drops: 6 drops = 1 tbsp sugar, 1 tsp= 1 cup sugar.
Stevia is a very sweet sugar alternative. If you are using it in your baking to replace sugar, you will
have to increase both the wet and dry ingredients to accommodate the loss of volume from the sugar.
Use to cup applesauce, pumpkin, or banana to replace the lost volume and moisture of 1 cup of
sugar. Stevia also has a pronounced flavour that not everyone loves- it may be best used to sweeten
beverages, custards, icing, etc.
Maple Syrup: cup = 1 cup sugar
Maple syrup is more flavourful than sugar; however it is also less sweet. Reduce the liquid in your
recipe by 2-4 tbsp when using maple syrup in baking. It has a thinner consistency than honey.
Brown Rice Syrup: 1 1/3 cups = 1 cup sugar
A very thick, golden coloured syrup. Has a slightly caramel taste with a slight rice-like aftertaste.
Brown rice syrup is not as sweet as sugar. When baking, youll need to reduce your wet ingredients by
cup for every cup of Brown Rice Syrup you use.
Spices: When you want to enhance a sweet-like flavour, try using warm spices like 1 tsp cinnamon,
tsp cloves, tsp allspice, and tsp ginger. Try also 1-2 tsp or more of anise or fennel seeds. These
work well with almond or vanilla type cookies.
Extracts: Chocolate desserts are really enhanced by a combination of 1 tsp cinnamon and 2 tbsp
espresso / 3 tsp espresso powder or 3 tsp dehydrated coffee crystals. Try also tsp almond extract
or vanilla bean seeds or 1-2 tsp vanilla extract in your dessert.
Fruit: Try adding finely grated lemon zest or orange zest, or throwing in some frozen raspberries or
cranberries combined with walnuts or pecans. Often the contrast of small pockets of slightly tart
flavour with the richness of sweeter nuts makes the rest of the dessert taste sweeter.
Dried Fruit: Dried dates, figs, raisins, apricots, prunes and other sweet dried fruit add significant
sweetness to a recipe. You can chop them for pockets of sweetness or soak over night then puree
them as a liquid sugar substitute. They also add fibre, binding capacity, and moisture to a recipe.
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Salt: Believe it or not, if you have a bare hint of salt, just the tiniest pinch, with your sweet, it creates
a contrast in your mouth that makes the dessert taste better than if you added more sugar.
Chocolate: Throwing in a few tiny shaves of chocolate or to 1/3 cup semi sweet chocolate chips
creates tiny pockets of sweetness that elevate the dessert. Try EnjoyLife chocolate chips- they are soy
lecithin free.
GF FLOURS
Gluten Free baking is a unique beast. Instead of one cup of gluten-filled flour, you end up with a
combination of heavy, medium, and light flours, plus starches and binding agents. The common
gluten free flours I use are listed below. You can substitute most flours within the same category
unless otherwise noted in a recipe. The important thing is to substitute by weight, rather than
measuring cup, to come as closely as possible to getting similar results. This will help you cut down on
expense- find a favourite flour in each category, and stick with it.
Heavy Flours Give structure and binding, have lower rising capacity
Almond Flour: Weight per 1 cup:
Coconut Flour: Weight per 1 cup:
Gives structure to a baked good that helps hold it up. Absorbs liquid quickly in a recipe, gives structure to
It is naturally slightly sweet, and high in protein. baked goods.
It bakes to a very slightly grainy
Almond flour has some natural binding tendencies. consistency, but in combination with other flours works
You can make your own from grinding blanched very well. Its lighter than almond flour, so it is good
almonds in a spice mill or coffee grinder.
for lighter baked goods like muffins or cakes. Has a
fragrant sweet scent.
Chickpea Flour (Gram/ Garbanzo Flour): Weight per 1 Quinoa Flour: Weight per 1 cup:
cup:
Another high protein flour, Quinoa can also be partially
Absorbs liquid quickly, and is also high in protein. Has subbed for coconut or almond. It has a fairly strong
natural binding properties and gives structure to baked flavour, and may be best combined with other heavy
goods. In small amounts it can be subbed for almond flours to even it out. I personally dont use it too often
or coconut flour, but you may need more sweetener to but its good if you have a nut intolerance.
mask the slightly bean-like taste. Good for thickening
gravy.
Teff Flour: Weight per 1 cup:
A lighter textured flour, Teff is darker in colour and has
a pronounced flavour.
It has natural binding
tendencies, and can be used in small amounts to
replace one of the heavier flours.
Medium Flours Lighten heavy flours, even out stronger tastes, soften the crumb and texture.
Amaranth Flour: Weight per 1 cup:
Millet Flour: Weight per 1 cup:
Amaranth is a lighter coloured and very lightly flavoured Millet makes dough/batter a yellowy golden colour.
flour. Because it has higher properties of starch, it is Its sturdier than sorghum but has a milder taste
sticky, meaning it is more naturally binding.
Sorghum (Jowar) Flour Weight per 1 cup:
Brown Rice Flour Weight per 1 cup:
This is the lightest of the medium flours, and has a very Brown rice flour is an all purpose medium flour. It
soft, light crumb. It has a slightly more pronounced does not provide as soft a crumb as sorghum, but is
flavour than Millet, but yields softer breads.
more neutral in flavour. It is a stiffer flour than
white rice, and sometimes has a slightly grainy
mouth feel depending on flour combination.
Light Flours- Needed for binding, adding lightness, and sometimes crispiness. Neutralize the taste of stronger
flours.
White Rice Flour: Weight per cup:
Sweet Rice Flour: Weight per cup:
An all purpose light flour, works well with light cakes and Use no more than cup per recipe, this flour
baked goods. It can sometimes have a grainy mouth retains moisture in a batter, making it wetter. Its
feel, best used in combination with other flours. Usually great in combination with coconut flour to balance
really cheap GF products are only made of this, and it out moisture. It can also be used in combination
has a crumply unappealing result. Get it ground as with starch to thicken gravies without any
finely as you can, cheapest at your local Chinese grocer. pronounced taste.
You can get it at any health food or grocery store.
Tapioca, Arrowroot, Corn, or Potato Starch: Weight per
cup:
Can be more or less be used interchangeably, although
potato starch is heavier. Needed for binding capacity
and can add crispiness to cookies. Use with Sweet rice
flour to thicken gravies or sauces. Goods made with
Tapioca and Arrowroot freeze well, Corn does not.
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