MY VEGETARIAN STORY

How did I turn out to be a vegetarian? It all started about two years ago. I dont even remember the exact date
when the change took place, but I do remember all the important events that made me take this decision. It was a
sudden change. One day I woke up and said: From this moment on Ill stop eating meat.. And so I did.
Lets start with the beginning. A while ago, before I made the transition to a vegetarian diet, my cousin told me she
had decided to give up meat and become a vegetarian. I, an avid meat eater [I was eating meat every day, at almost
every meal!], told her shes crazy! I started telling her she will harm her body and all kinds of stupid things like that,
and the grand finale was Ill never give up meat, ever! I could never be a vegetarian!. Im still a bit embarrassed
when I remember that I even asked her idiotic questions like the already famous Where will you get your proteins
from?
My transition to a vegetarian diet was also influenced by a spiritual change. About two years ago, I went through a
not-so-happy part of my life. I felt lost. I felt like I had no stability, no certainty for a better future. I was depressed.
Nobody knew that of course. Im actually pretty good at hiding my emotions. I was feeling like the road I took was
not the right one for me. It was like I was offered a life I did not want, a life other people have organized for me,
without my consent. I felt like an outsider.
In those critical times, I started watching lots of documentaries. It was like I had found a refuge in them. The more
I was learning, the better I felt. I think I watched almost all existing nutrition documentaries in that time. I also watched some documentaries about religion, spirituality and personal development. The documentaries Ive seen had
a huge impact on my way of thinking. It was like a thick veil was taken off my eyes and I could finally see clearly! I
started developing as a person and slowly, I began to make my own path in life.
The nutrition documentaries I saw, made me realize how badly was I eating. I wasnt into fast food or other junk
foods, but still, I was eating a lot of meat. The documentary that made me say From now on Ill stop eating meat
was Earthlings. Up until today, I didnt finish watching the whole movie. Ten minutes were more than enough for
me. The next day I decided Ill become a vegetarian, and so I did. I just couldnt live with myself knowing that my
diet was not only causing me harm, but also all those poor animals.
I cant say my diet is perfect. If I want to eat chocolate, Ill eat chocolate! Moderation is key! But, overall I eat
better. I know some people would say that the vegetarian diet is not entirely healthy and that a vegan or even a
raw vegan diet is better. Well, were not the same! We are all different and have different needs. I think we should
all test these diets on ourselves and decide which one is the best for us. For me, a vegetarian diet with macrobiotic
principles is ideal. But it may not be good for you! My advice is to read a lot and watch many documentaries., then
decide what is best for you.
[We live in a world where we are constantly getting sick by the food we choose to eat. Were in such a bad situation
that its even difficult to find healthy fruits and vegetables because even they are filled with pesticides and growth
hormones and are irradiated for the sake of beauty and increased production. Lets change the world we live in by
changing ourselves. The change comes through us! Any small change you make, matters and has a greater impact
on the world that you might think! Start by giving up all processed foods and eat real, whole foods instead. Youll
see how good youll start to feel.
And a final piece of advice, never stop learning! You dont have to listen to me, or others, find your own answers to
your questions! Learn, evolve, become a better person! Hope the recipes in this ebook will help you!

BREAKFAST

SOUPS

11

SALADS

30

MAIN COURSE

41

DESSERTS

57

MEAL PLANS

58

Author: Ruxandra Micu

Photos: Ruxandra Micu
Recipes: Ruxandra Micu

2015 All Rigths Reserved

Gourmandelle.com
Ruxandra Micu
ruxandra@gourmandelle.com

BREAKFAST
6
Baby Potato Frittata with Cheese............................. 7
Egg-in-a-Hole...................................................................... 8
Vegan Pancakes................................................................. 9
Mushroom Muffins............................................................. 10
Red Lentil Pt on Toast.................................................

RED LENTIL CREAMY PATE

Serves 4-6
1 cup red lentils
1 medium onion, chopped
1 carrot, sliced
3-4 garlic cloves, mashed
butter or oil (1/2-1 tbsp of oil or 1 tsp or a thin slice of butter)
sea salt, to taste
parsley for garnish
1-2 pinches of turmeric
1. Add some water in a medium pot and bring to a boil.
2. Add lentils, sliced carrot, two thirds of the chopped onion and
sea salt.
3. Boil for about 10 minutes them remove from heat.
4. Add mashed garlic and let it cool down for 10 minutes.
5. Remove all excess water using a strainer, then move the content to a bowl.
6. Using a vertical blender (or regular blender/ food processor)
start mashing the lentils and other ingredients. When creamy
add 1-2 pinches of turmeric, butter or oil and the remainig third of
chopped onion. Blend well using a spoon.
7. Garnish with chopped parsley and serve!

BABY POTATOES FRITATTA

Serves 4-6
8 eggs
1/2 cup grated feta cheese
2 handfuls of baby potatoes, the smallest the better
1 onion, cubed
2 strands of green garlic
2 strands of scallions
chopped parsley
sweet paprika
salt is no longer needed as feta cheese is salty enough
olive oil
1. Rinse the baby potatoes and cut them in half or in four depending on their size.
2. Heat some olive oil in a frying pan.
Tip! Use an all-metal frying pan as youll need to put it in the oven
later.
4. Fry the baby potatoes for about 10 minutes, then add the chopped onion and fry for another 5 minutes.
5. Drain any excess oil.
6. Whisk the eggs in a separate bowl. Add chopped green garlic
and scallions and pour them in the pan.
7. Remove from heat and blend together.
8. Add grated cheese on top and place in the preheated oven at
180C for about 30 minutes.
9. Serve this baby potatoes frittata with some chopped parsley
and sweet paprika on top.

EGG IN A HOLE
Serves 1 - multiply quantities for more servings
1 large slice of whole grain bread
1 egg
just a little bit of olive oil
1 Tbsp chopped parsley
salt and ground pepper, to taste
1. Place the bread slices in the heated oven for 2 minutes. Alternatively, you can use the toaster, of course.
2. Grease a non-stick skillet with some olive oil.
3. Make holes in the two slices of bread.
4. Put the bread slices of bread in the skillet.
5. Crack eggs and put them in the holes.
6. Cover with a transparent lid and let them cook until ready, 2-3
minutes.
7. Season with salt and pepper and sprinkle with fresh chopped
parsley. Enjoy!

VEGAN PANCAKES
Makes 18-20 pancakes
1 cup flour
2 bananas, ripe
1 tsp baking powder
1/2 tsp baking soda
3 Tbsps stevia powder
1 tsp vanilla extract
1 tsp rum extract
1 Tbsp coconut butter, melted
oil, for frying
toppings of choice:chocolate, fruits, vanilla cream, syrups, jams.
1. Add bananas in the blender and puree until smooth.
2. Add flour in a large bowl. Pour over the blended bananas.
3. Add baking powder, baking soda, stevia powder, coconut butter, vanilla and rum extracts.
4. Mix everything using a hand mixer. The composition has to
have a thick yogurt consistency. If needed add a little bit of water
or nut milk.
5. Use a non-stick pancakes pan.
6. Heat 1-2 Tbsps of oil in the pan. When heated, pour all oil in a
small cup. Youll reuse this later. The pan only has to be greased.
7. Depending on the size of the pan youre using, you can make
about 2-4 pancakes at a time.
8. Use ladle half-filled with batter for each pancake. Pour it in the
hot pan. The pancakes should have a max. 10cm diameter.
9. Let the pancake cook on one side until golden, then flip it on

MUSHROOM MUFFINS
Makes 12 muffins
Batter:
1 1/2 cup flour
4 large eggs
10g baking powder
1/2 cup grapeseed/sunflower oil
1/2 cup fresh dill, chopped
1 tsp sea salt
2 tsps dry thyme
Mushroom mix:
6 button mushrooms, chopped + 3 more, sliced (for toppings)
1 small onion, diced
1/2 Tbsp olive oil
1 tsp dry thyme
1/2 tsp sea salt + 1/2 tsp ground pepper
1. Heat olive oil in a small pan. Add chopped onion and mushrooms,
thyme, dill, salt and pepper. Saute for 5 minutes. Cover with a lid
and remove from heat.
2. Separate egg whites from egg yolks. Whisk egg whites in a large bowl (you can use a hand mixer or a food processor). Add salt
and thyme. Mix.
4. Combine flour with baking powder.
5. Add beaten egg yolks and slowly combine together with the
foamy egg whites using a spatula.
6. Start adding flour in the bowl, little by little, while continuously
incorporating using a spatula.When all flour is incorporated, add
oil and sauteed mushrooms. Mix easily until well blended together.
7. Put the muffin cups in the 12-muffins pan. Add batter in each
muffin cup - about 2 Tbsps. Add 1 mushroom slice on each muffin.
8. Bake in the preheated oven at 180C for 25min.

SOUPS
12
Creamy Mushroom Soup with Thyme.................... 13
Vegan Hangover Soup................................................... 14
Creamy Scallion Soup.................................................... 16
Clear Veggie Noodle Soup.......................................... 17
Creamy Carrot Soup with Ginger............................. 18
Yellow Split Pea Soup with Saffron........................... 19
Roasted Tomato and Bell Pepper Soup.................. 20
Creamy Green Peas Soup............................................ 21
Beetroot Borscht................................................................ 22
Hearty Veggie Soup........................................................ 23
Potato-Carrot Soup with Caraway........................... 24
Red Lentil Soup.................................................................. 25
Beetball Soup | Vegan Meatball Soup................. 26
Clear Veggie Soup with Semolina Dumplings 28
Creamy Sweet Potato Soup with Ginger...............

10

CREAMY SWEET POTATO SOUP

WITH GINGER
Serves 8+
2 large sweet potatoes, cut in small cubes
1 onion, cut in four
3 carrots, cut in chunks
1 regular potato, cut in small cubes
a thumb-size piece of ginger, grated
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
salt and ground pepper, to taste
extravirgin olive oil
water, just enough to cover the veggies
fresh chopped herbs (optional)
1. Put all veggies in a large pot.
2. Add water just enough to cover them. Be careful not to add too
much water. Youll be able to add more later and create the perfect consistency and texture for your creamy soup.
3. Bring to a boil and add salt and pepper.
4. Let them boil until tender - around 20-25 minutes.
5. Add spices and grated ginger.
6. Using a vertical blender, start blending the veggies.
7. Add more water if needed to create the perfect creamy texture.
8. Serve with gluten-free crackers, drizzle with olive oil and add
some fresh chopped herbs on top.

11

CREAMY MUSHROOM SOUP

WITH THYME
Serves 8
1,5L water
1 medium celery root, peeled and cut in chunks
1 medium onion, peeled and quartered
300-350g Champignon/Portobello mushrooms, cut in chunks,
stems removed
1 potato, peeled and cut in chunks
1 medium parsley root, cut in chunks
sea salt, to taste
ground pepper, to taste
sour cream, yogurt - optional (I used homemade kefir)
some parsley, for garnish
1. Bring water to a boil in a large pot.
2. Add celery and parsley root, onion, potato - all cut in chunks.
3. Add salt and pepper to taste.
4. Let them boil for about 15 minutes then add the mushrooms,
cut in chunks.
5. Boil for another 10 minutes and remove from heat.
6. Meanwhile, preheat the oven at 400 F.
7. Using a vertical blender, blend well until creamy. Add some
yogurt or sour cream if you want to make it whiter.
8. Serve with parsley, sour cream and crisp baguette!

12

VEGAN HANGOVER SOUP

Serves 8+
1 600-800g pickles jar
1 600-800g pickled red bell peppers
500g Pleurotus / oyster mushrooms
3 carrots
sea salt, ground pepper and ground coriander, to taste
2 tsps potato or corn starch
2 Tbsps mustard
1/2 tsp curry powder
3 Tbsps olive oil
1 garlic head
1. Pour the vinegar from both pickle jars in a pot. Add 1 L of water.
2. Slice the carrots and the Pleurotus mushrooms.
3. Let them boil for 15 minutes.
4. Add 5 sliced pickles and 5 sliced pickled red bell peppers.
5. Add 5-6 sliced garlic cloves.
6. Let them boil for another 10 minutes.
7. In a separate large bowl, add mustard, starch, olive oil and curry powder. Mix using a hand mixer.
8. Mash and add the rest of garlic cloves in the mustard mayo.
Important! Dont add the mayo in the boiling water. Add about 1
cup of hot water from the pot at time into the mayo bowl. Pour
slowly and mix continuously. Keep on adding hot water and mixing, until youve added about 800ml of water from the boiling
pot into the mayobowl. Now you can pour this back into the
soup pot.
9. Remove from heat and serve.

13

14

CREAMY SCALLION SOUP

Serves 6+
8 scallions, chopped
1 onion, chopped
2 medium potatoes, peeled and cubed
2 Tbsps butter or 2-3 Tbsps olive oil
sea salt, to taste
1/2 tsp ground white pepper
1/3 tsp ground coriander
fresh thyme
1. Boil potatoes in a small pot. Add water just enough to cover
them.
2. In a separate pot, add butter/olive oil and let it melt/heat over
low heat.
3. Add chopped scallions and onion. Stir continuously until all scallions are cooked. Be careful not to burn them! This will take up to
10-15 minutes.
4. In case they start to stick, add a little bit of water.
When potatoes are boiled, add them to the pot where you cooked
the scallions, water included.
5. Stir and add salt, pepper and ground coriander.
6. Remove from heat.
7. Using a vertical blender, start blending all veggies until the
soup gets a creamy consistency.
8. If needed, add more water to reach the desired consistency.
9. Serve with fresh thyme and drizzle with olive oil.

15

CLEAR VEGGIE NOODLE SOUP

Serves 6+
1-2 carrots, sliced or cut in chunks
1-2 medium potatoes, cubed
1 onion, chopped
1/2 cup noodles
1-2 tsp sunflower oil
sea salt and ground pepper, to taste
parsley, LOTS! for garnish
1. Fill a pot with water (around 2L) and add carrots, potatoes and
onion.
2. Let them boil for 10 minutes. Add noodles salt and pepper.
3. Boil for another 10 minutes.
4. Add oil and remove from heat.
5. Serve with lots and lots of fresh, chopped parsley!

16

CREAMY CARROT SOUP WITH

GINGER
Serves 6+
2 big potatoes, peeled and cubed
1 medium onion, peeled and cut in chunks
2 carrots, sliced
a thumb-size piece of ginger, peeled and grated
2 Tbsps extra-virgin olive oil
2 Tbsps lemon juice
sea salt, to taste
white pepper, to taste
yogurt (optional)
herbs, for garnish
water, just enough to cover all veggies
1. Add potatoes, onion and carrots, in a medium soup pot. Add
water, just enough to cover the veggies and let them boil for 1520 minutes.
2. Add grated ginger, salt and pepper. Stir well.
3. Remove from heat when the potatoes and carrots are tender.
Check them with a fork.
4. Using a vertical blender, start blending the veggies.
5. Add olive oil and lemon juice.
6. Add more water, depending on how thick/thin you want the
soup to be.
7. Garnish with yogurt (optional) and herbs.

17

YELLOW SPLIT PEA SOUP WITH

SAFFRON
Serves 6
250g dry yellow split peas
3 medium potatoes, cubed
1 onion, quartered
1 carrot, sliced
1 cup chopped celery root
butter or olive oil, abut 2 tbsps
sea salt and white pepper, to taste
a pinch of turmeric
whole grain croutons (optional)
saffron (optional) for garnish
sour cream (optional)
parlsey (optional) for garnish
1. Put the peas in a pot, covered with water, and let it boil for about
40-50 minutes.
2. After 50 minutes, add cubed potatoes, sliced carrot, celery,
onion, salt and pepper. Boil for another 20 minutes. Add more
water if needed, just enough to cover the veggies (dont add too
much or the soup will be too liquid, you can adjust its thickness
later).
3. Remove from heat and add olive oil or butter and turmeric and
stir well.
4. Using a vertical blender, start blending until the soup is creamy.
5. Garnish with saffron, parsley, sour cream or croutons etc.

18

ROASTED BELL PEPPER - TOMATO

SOUP WITH SWEET CORN
Serves 6+
4 medium tomatoes, quartered
1 onion, chopped
1 red bell pepper, sliced
1 tbsp extra virgin olive oil
1 cup cooked sweet corn
5 tbsp tomato paste
1/4 cup vinegar from pickles jar this is sweeter (if you use apple
vinegar add less: 1-3 tbsps)
salt and pepper to taste
parsley, for garnish
1. Heat the oven.
2. Add the quartered tomatoes and sliced red bell pepper in an
oven tray. Spray with olive oil and let them roast for about 20 minutes.
3. In a large pot, add some olive oil and chopped onion. Cook until
golden.
4. Fill the pot with water as much as you want, if you want it
creamy use less water.
5. Add the roasted tomatoes and bell pepper in the pot.
6. Add salt, pepper, vinegar and tomato paste.
Boil for 5 minutes then remove from heat. Let it cool for a couple
of minutes.
7. Using a vertical blender, start blending very well.
8. Add corn and parsley.

19

CREAMY GREEN PEAS SOUP

Serves 6+
2 big potatoes, peeled and cubed
1 medium onion, peeled and cut in chunks
400g frozen peas
sea salt, to taste
white pepper, to taste
1 tbsp butter (for vegetarians) or 1 tbsp olive oil (for vegans)
yogurt (optional)
parsley, for garnish
water, just enough to cover all veggies
1. Put the chopped veggies in a pot. Add just enough to cover the
veggies and let them boil for 15-20 minutes.
2. Remove from heat when the potatoes are tender. Check them
with a fork.
3. Let it cool for a couple of minutes if you have a plastic vertical
blender. If its metal you can start blending right away.
4. Add 1 tbsp of butter or olive oil.
5. Using a vertical blender, start blending all veggies together.
Add more water, depending on how thick you want it to be.
6. Garnish with yogurt and parsley.

20

BEETROOT BORSCHT
Serves 6
1 beetroot, chopped in small cubes
1 big carrot, grated
2 onions, diced
1/2 cup celery root, chopped in small cubes (or grated)
1 tbsp sunflower oil
3 tbsp vinegar
1/2 cup chopped celery leaves (or lovage leaves)
sea salt, to taste
1/3 tsp ground pepper
chopped parsley, for garnish

1. Heat oil in a large pot.

2. Add diced onions and saut for 5 minutes, until golden.
3. Add water, to fill 2 thirds of the pot.
4. Add chopped beetroot, celery root, grated carrot , salt and pepper.
5. Boil for 30 minutes.
6. Add vinegar and chopped celery leaves.
7. Garnish with parsley and serve hot!

21

HEARTY VEGGIE SOUP

Serves 8+
2 carrots, sliced
1 big onion, diced
1/2 cup celery root, diced
1/2 cup green peas
1 red bell pepper, diced
6 garlic cloves, sliced
a 400g can of peeled, chopped tomatoes
sea salt and pepper, to taste
1 Tbsp sunflower oil
2 Tbsp celery leaves, chopped
1 Tbsp dry parsley
1 Tbsp dry veggies mix
fresh parsley, for garnish
1. Heat the oil in medium pot.
2. Add diced onion and saut until golden.
3. Fill two thirds of the pot with water. (6-8 cups of water)
4. Add condiments: salt, pepper, dry parsley, veggie mix.
5. Add sliced carrots, diced celery root, red bell pepper and peas.
6. Let it boil until all veggies are tender. (about half an hour)
Add chopped tomatoes, sliced garlic and celery leaves.
7. Let it boil for another 5 minutes.

22

POTATO AND CARAWAY SOUP

Serves 6+
6 medium/small potatoes, peeled and cut into chunks
1 medium onion, peeled and cut into chunks
2 carrots, peeled and sliced
half a lemons juice
1/2 tsp sweet paprika
1/4 tsp ground white pepper
sea salt, to taste
some olive oil
caraway seeds
1. Add potatoes, onion and carrots in a large pot.
2. Add water just enough to cover them.
3. Boil for 15-20 minutes.
4. Remove from heat and add salt, spices and lemon juice.
5. Using a vertical blender, blend all ingredients together until the
soup is smooth and creamy. Add more water if needed.
6. Add caraway seeds and olive oil.

23

CREAMY RED LENTIL SOUP

Serves 6+
250g red lentils
5 garlic cloves, mashed
1 onion, chopped
2 medium carrots, sliced
1 cup grated celery root
1/2 peeled lemon, cut in 4
2 Tbsps olive oil
water, enough to cover them
1/2 tsp sweet paprika
sea salt, to taste
1. Add red lentils, chopped onion, grated celery and sliced carrots
in a pot.
2. Add water just enough to cover them and bring to a boil over
medium heat.
3. Let them boil until tender (about 15 minutes).
4. Remove from heat.
5. Add the rest of the ingredients.
6. Using a vertical blender, blend all ingredients together until the
soup is smooth and creamy. Add more water if necessary.

24

BEETBALL SOUP
Serves 6
Beetballs
1 cup red lentils
1 small beetroot, grated
1 medium onion, diced
5 Tbsps gluten-free flour (I used Dr. Schar Farina, or you can use
regular flour as well)
4 Tbsps psyllium husks (or 2 eggs, beaten)
2 tsps dry thyme
1/2 tsp ground coriander
1/2 tsp smoked paprika
1 tsp sweet paprika
2 tsps dry garlic powder
sea salt and ground pepper, to taste
Soup:
1 carrot, chopped or grated
1 parsnip, chopped or grated
1/2 cup chopped celeriac or grated
1 big onion, chopped
4 Tbsps tomato paste
3 tomatoes, peeled and chopped
2,5L water (or more, if the soup seems too rich in veggies)
2 cups vinegar from the pickles jar
sea salt and ground pepper, to taste
3 Tbsps lovage, celery or parsley leaves, chopped
Note: If you use vinegar from pickles, its sweeter than regular, plain
vinegar. If you dont want to use this, you can also make the soup
sour by adding lemon juice or borscht, to taste.

25

Beetballs
1. Boil red lentils for 15 minutes. (while the lentils boil, you can
make the soup - instructions below)
2. Drain lentils and add them into the food processor and blend
until smooth. Do not add any water!
3. Move lentils paste into a large bowl. Add all the other beetballs
ingredients and mix. Let the composition sit for 5 minutes.
4. Now the composition should be sticky enough to shape the
beetballs. Shape the beetballs and set them aside.
5. You can either steam the beetballs (if you have a steamer) or
steam / bake them in the oven.
Using a steamer:
Place the beetballs on the steamers plate. Steam them for 15-20
minutes.
Using an oven:
Add a small pot filled with water into the preheated oven.
Put beetballs on an oven tray covered with baking sheet.
Let them steam/bake in the oven for 20 minutes at 200C.
Soup
1. Add water in a large pot.
2. Add chopped onion, carrot, parsnip, celeriac, tomatoes.
3. Season with salt and pepper.
4. Let them boil for 15 minutes.
5. Add vinegar from the pickles jar and let the soup boil for another 10 minutes.
5. Remove from heat.
6. Add beetballs and chopped herbs.

26

CLEAR VEGGIE SOUP WITH

SEMOLINA DUMPLINGS
Serves 6+
Semolina dumplings
2 eggs
10-12 tbsp semolina flour
1-2 tsp sunflower oil
sea salt, to taste
Clear Veggie Soup
1-2 carrots, sliced or cut in chunks
1-2 medium potatoes, cubed
1 onion, cut in chunks
parsley, LOTS! for garnish
ground pepper
1. Fill a pot with water and add carrots, potatoes, onion, sea salt
and oil. Let them boil until tender, for about 20 minutes.
2. Remove onion.
For semolina dumplings:
3. In a medium bowl, whisk the egg whites until foamy.
4. Add egg yolks and a pinch of sea salt and mix.
5. Sprinkle 1 tbsp of semolina at a time and mix well until youve
incorporated almost all semolina.
6. Heres the trick! You have to check the doughs consistency. It
has to be just perfect, not too thick and not too creamy (I think
that 10 tbsp are just right for 2 medium eggs).
7. Add 1 tsp of oil and mix well.
8. In a large pot, add water and bring it to a boiling point.
9. Fill one glass with cold water and keep it aside.

27

10. Dip the spoon in the glass of cold water every time before
using it to create the semolina dumplings.
1 semolina dumpling = 1 tablespoon
11. Take 1 tbsp of dumpling mixture and place it carefully in the
boiling water.
12. After you finished adding all semolina dumplings in the pot,
add some more cold water so it wont be bubbly.
13. Cover with a lid and let them boil for 8-10 minutes, over low
heat.
14. When the semolina dumplings are ready, place them in the
veggie soup.
15. Garnish with lots of fresh parsley!

Notes:
The dumplings must be boiled separately in order to obtain a clear
veggie soup. VERY IMPORTANT!
When adding the semolina dumplings in the boiling water, the water must be still; in order to be this way you will have to add some
cold water each time before adding the dumpling

28

SALADS

31
Celeriac Noodle Salad with Avocado Mayo........ 32
Vegan, Low Fat A La Russe / Olivier Salad....... 33
Warm Green Pea Salad with Avocado Mayo...... 34
Veggie Salad with Roasted Tomatoes.................... 35
Detox Salad.......................................................................... 36
Watercress Salad.............................................................. 37
Spinach Salad with Tahini Dressing......................... 38
Grilled Smoked Tofu Tomato Salad......................... 39
Spinach Salad with Roasted Tomatillos.................

Zucchini Salad with Mint and Pickles......................

29

SPINACH SALAD WITH ROASTED

CHERRY TOMATOES
Serves 6
about 25-30 baby spinach leaves
about 10 romaine salad leaves (or iceberg if you want some extra
crunchiness)
6 cherry tomatoes, whole or sliced
1 large cucumber, sliced
3-4 strands of scallions, chopped
olive oil
salt and pepper
a lemons juice
1/2 Tbsp dry basil - if you have fresh even better, use a handful,
chopped

1. Rinse de veggies.
2. Chop the salad leaves and place in a large bowl.
3. Drizzle the tomatoes with some olive oil and roast in the oven
or on the stove.
4. Add sliced cucumber, scallions and roasted cherry tomatoes in
the bowl. Mix.
5. Make the dressing: olive oil, salt, pepper, basil and lemons juice.
6. Add dressing only right before serving.

30

CELERIAC NOODLE SALAD WITH

AVOCADO MAYO DRESSING
Serves 6+
4-5 cups grated celeriac - grated using a mandoline (noodles)
5-6 pickled red bell peppers slices, cut lengthwise
1/2 cup fresh parsley, chopped
corn flakes (optional, for some extra crunch)
sea salt and ground pepper, to taste
Avocado mayo dressing:
1 ripe avocado
1/4 lemon, juiced
1/2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp sea salt
1 Tbsp mustard
1-2 garlic cloves, mashed
3 Tbsps extravirgin olive oil
1. Grate celeriac and place the noodles in a large bowl.
2. Add sliced pickled red bell peppers and fresh chopped parsley.
3. Make avocado mayo dressing: Add all ingredients except oil in
the bowl of your food processor and blend until smooth. Drizzle
the oil slowly into the processor while blending.
4. Add avocado mayo over the celeriac noodles in the bowl and
mix.
5. When serving, add corn flakes on top. (optional)

31

OLIVIER SALAD / VEGAN A LA

RUSSE SALAD

Serves 6+

5 big red skin potatoes

2 carrots
1/2 cup peas (canned, boiled)
1/2 cup corn (canned, boiled)
a jar of pickled cucumbers youll be using about 10-12 pickles,
more or less it depends on their size;
a jar of pickled red bell peppers youll be using about 10-12 slices
(halves) it depends on their size; *
2 tbsps good quality mustard
3 tbsps lemon juice
3 tbsps unrefined olive oil
sea salt, to taste
ground pepper, to taste
vegan low fat mayonnaise for garnish
1. Boil the unpeeled potatoes until tender. In another pot, boil the
carrots until ready.
2. Peel the boiled potatoes and chop them in small pieces. Chop
the boiled carrot. Chop the pickled cucumbers and bell peppers.
3. Place chopped veggies, corn and peas in a large bowl and set
aside.
4. Add the mayonnaise over the veggies in the bowl and mix well.
Add salt and pepper to taste.
5. Garnish with low fat mayo (optional) and decorate as you please.
Notes: I used an egg to decorate but you can use pickles or bell
pepper if youre vegan. The recipe is egg-free.

32

GREEN PEA SALAD WITH AVOCADO MAYO AND MINT

Serves 4

500g frozen green peas

1 small sweet onion, julienned
6 Tbsps fresh mint, chopped
Avocado Mayo:
2 ripe avocados
2 Tbsps mustard
1/2 lemons juice
4 Tbsps extravirgin olive oil
sea salt, to taste
1. Steam frozen peas using a steamer (15 minutes). Steamed peas
is sweeter and looks better than boiled peas, so I would strongly
recommend steaming it instead of boiling.
2. Add all avocado mayo ingredients in a blender and blend well
until smooth.
3. Put steamed peas in a large bowl. Add julienned onion and chopped fresh mint. Add avocado mayo and mix well.
4. Serve!

33

VEGGIE SALAD WITH ROASTED

TOMATOES

Serves 4-6

5-20 lettuce leaves

6-7 red orach leaves or some kind of colorful salad
a bunch of radishes, sliced
cherry tomatoes
chopped parsley
4 strands of scallions
half a cup of peas, steamed
olive oil
salt and pepper
a lemons juice
1. Rinse all veggies very well. Cut the lettuce and red orach leaves
and put them in a bowl. Slice the radishes and chop the parsley
and scallions.
2. The cherry tomatoes can be either roasted in the oven or the
stove. I prefer roasting them in a skillet on the stove as they cook
a lot faster. So, all you have to do is place them in a skillet, pour
some olive oil on them and cover with a transparent lid. Theyll be
ready in about 5 minutes. Check if theyre moist.
3. If you have fresh or frozen peas you can use a steamer and
steam it for 15 minutes, or you can use canned peas.
4. Make the dressing: Mix the olive oil, lemons juice, salt and pepper.
5. Mix all ingredients together, except the cherry tomatoes and
dressing. Add dressing only right before serving.
6. Put the roasted cherry tomatoes on top.
7. Serve!

34

DETOX SALAD
Serves 4
1 cup parsley, chopped
3 cups spinach, chopped
8 radishes, sliced
1 cup ramps, chopped
2 cups watercress
1/2 cup scallions, chopped
3 Tbsps raw golden flax seeds
Dressing:
4 Tbsps cold-pressed hemp oil (you can use extra-virgin olive oil if
you dont have hemp oil)
1 lemons juice
sea salt, to taste
1 tsp herbs de Provence
1-2 Tbsps grated horseradish (It is best to use pickled horseradish,
but you can use fresh too)
1. Make the dressing. Add all ingredients together and mix well.
2. Rinse well and chop the greens and veggies. Mix them together.
3. Serve with golden flaxseeds on top.
4. Add dressing only right before serving the salad.

35

WATERCRESS SALAD WITH

BALSAMIC VINAIGRETTE
Serves 4
5 cups watercress, chopped
some cherry tomatoes, whole or halved
1 cup ramps/wild garlic leaves, chopped
1/2 cup scallions, chopped
4 Tbsps raw sesame seeds
Balsamic Vinaigrette:
6 Tbsps cold-pressed hemp oil (you can use extra-virgin olive oil if
you dont have hemp oil)
3 Tbsps balsamic vinegar
sea salt and ground pepper, to taste
1 tsp honey (optional)
1. Make the balsamic vinaigrette. Add all ingredients together and
mix well.
2. Rinse well and chop the greens and veggies. Mix them together.
3. Serve with seeds on top.
4. Add balsamic vinaigrette only right before serving the watercress salad.

36

SPINACH SALAD WITH TAHINI

Serves 4
5 cups spinach, chopped
8 radishes, sliced
1 cup ramps/wild garlic leaves, chopped
1/2 cup scallions, chopped
4 Tbsps raw seeds of choice (I used pine, sunflower and pumpkin
seeds)
Dressing:
4 Tbsps cold-pressed hemp oil (you can use extra-virgin olive oil if
you dont have hemp oil)
1 lemons juice
sea salt, to taste
3 Tbsps tahini
some water (only if the dressing is too thick)
1. Make the dressing. Add all ingredients together and mix well.
2. Rinse well and chop the greens and veggies. Mix them together.
3. Serve with seeds on top.
4. Add dressing only right before serving the salad.

37

GRILLED SMOKED TOFU

TOMATO SALAD
Serves 4
10 red cherry tomatoes
10 orange cherry tomatoes
8 Tbsps sweet corn
6 Tbsps sliced olives
200g smoked tofu, sliced
1 Tbsp extravirgin olive oil
sea salt and ground pepper, to taste
1. Heat olive oil in a large pan.
2. Cut tomatoes in half and put them in the heated pan.
3. Add salt and ground pepper.
4. Cover with a lid and let them cook for 2 minutes.
5. Remove from heat and put tomatoes in a bowl.
6. Slice smoked tofu and grill it in the pan for 1 minute on each
side.
7. Add olives and sweet corn over the tomatoes in in the bowl. Top
with sliced tofu and serve warm.

38

ZUCCHINI SALAD WITH MINT

AND PICKLES
Serves 6+
3 medium zucchinis, grated
2 medium carrot, grated
2 medium tomatoes, chopped
6 pickles, sliced
a few pinches of chilli powder
1-2 garlic cloves, mashed
1 handful of fresh mint, chopped
3-4 Tbsps extra virgin olive oil
half a lemons juice
sea salt, to taste
freshly ground black pepper, to taste
1. Grate zucchinis and carrots.
2. Slice pickles.
3. Put them in a large bowl. Add the rest of the ingredients and
mix. Thats it!

39

MAIN COURSE
Stir Fry with Veggies and Brown Rice.................... 42
Baked Pasta with Tofu and Mushhrooms............... 43
Avocado Pasta with Basil and Tomatoes.............. 44
Stuffed Zucchini with Quinoa and Lentils............ 45
Green Chickpea Patties with Tahini......................... 46

47
Healthy Vegan Falafel..................................................... 48
Quinoa Patties with Feta Cheese and Olives...... 49
Ricotta Stuffed Eggplant Rolls.................................... 50
Zucchini and Cheese Casserole................................ 51
Zucchini Moussaka........................................................... 52
Lentils and Veggies Gratin........................................... 53
Potato and Cheese Tart................................................. 54
Cauliflower and Cheese Casserole.......................... 55
Stuffed Portobello Mushrooms................................... 56
Lentil Patties with Olives and Herbs........................

40

STIR FRY WITH VEGGIES AND

BROWN RICE

Serves 4

1 cup brown rice

5-6 small broccoli florets
1/2 cup sliced red bell peppers (mixed colors - I used frozen, but
you can use fresh)
1/2 cup sweet corn
1 large carrot, sliced lengthwise in thin strips
1 medium onion, julienned
2 Tbsps gomasio
1/2 tsp turmeric powder
1 tsp smoked sweet paprika
2 Tbsps olive oil
1. Cook brown rice.
2. Heat oil in a large wok.
3. Add julienned onion and cook it for 1 minute.
4. Add broccoli, sweet corn, carrot and sliced bell peppers. Stirfry for 10 minutes. Add a little bit of water if needed.
5. Cover with a lid for the last 1-2 minutes to steam de veggies a
bit.
6. Add cooked brown rice and mix.
7. Add spices and mix.
8. Stir-fry another 1-2 minutes and serve with whole sesame seeds
on top.

41

BAKED PASTA TART WITH TOFU

AND MUSHROOMS
Serves 4-6
200g pasta of choice
2 medium tomatoes, chopped
1 onion, chopped
1 large zucchini, thinly sliced
150g smoked tofu, mashed with a fork
2 eggs, beaten
2 cups button mushrooms, sliced
some cherry tomatoes, for garnishing
2 tsps dry thyme
1 tsp oregano
sea salt and ground pepper, to taste
1/2 cup fresh dill, chopped
1. Add water in a large pot. Add 1/2 Tbsp salt.
2. Add pasta and sliced mushrooms. Boil for 10 minutes.
3. Drain pasta and mushrooms and move them into a large bowl.
4. Add all the other ingredients, except cherry tomatoes and zucchini slices. Mix well.
5. Use a cake tin with detachable walls/round yena bowl or simply just a pot. Cover it with parchment paper and grease it.
6. Cover the bottom with zucchini slices.
7. Add the composition from the bowl and spread it evenly.
8. Put some zucchini slices on top and garnish with cherry tomatoes.
9. Bake at 200C/392F for 30 minutes.

42

AVOCADO PASTA WITH BASIL

AND TOMATOES
Serves 4
350g spaghetti
2 ripe avocados, mashed
1/2 lemon, juiced
2 garlic cloves, mashed
3 small tomatoes, chopped
4 Tbsps vegan basil pesto
4 Tbsps olive oil
a few fresh basil leaves
sea salt and ground pepper, to taste
1. Boil pasta following the instructions on the package (about 10
minutes + add salt in the boiling water).
2. In a medium bowl mix mashed avocado, lemon juice, mashed
garlic, chopped tomato, olive oil, salt, pepper and basil pesto or
chopped basil leaves.
3. When ready, add pasta.
4. Mix and serve.

43

STUFFED ZUCCHINI WITH

QUINOA AND LENTILS
Serves 4
4 large zucchinis, cut in half
1/2 cup quinoa
1/2 cup red lentils
1 onion, chopped
1 medium carrot, grated
1-2 tomatoes, sliced
1 Tbsps natural vegeta (optional)
2 Tbsps fresh dill, chopped
1 tsp dry thyme
salt and pepper, to taste (note: Make the stuffing a little bit saltier.)
Sauce:
1 cup tomato paste or canned tomatoes
2 garlic cloves, mashed
1/2 tsp ground pepper
1. Cut zucchinis in half. Scoop out their insides using a teaspoon.
2. Boil quinoa and lentils for 10 minutes. They dont need to be fully boiled, thats why 10 minutes are enough.
3. In a separate bowl, mix boiled quinoa, lentils, chopped onion,
grated carrot, chopped fill, salt, pepper and other spices.
4. Start stuffing the zucchinis, using a teaspoon. Place them in a
medium pot. They should be placed in a standing position. Place
one thick tomato slice as a lid for each stuffed zucchini.
6. Add water, just enough to cover 2/3 of the zucchinis. Add 1/2
Tbsp salt in the water.Place the pot on the stove and let it cook
over medium heat for about 40 minutes. Cover with a lid.
7. Mix tomato paste with mashed garlic and pepper. This will be
the sauce for the stuffed zucchinis.

44

GREEN CHICKPEA PATTIES WITH

TAHINI
Makes ~20 patties
2 400g cans boiled chickpeas
1 large egg or 3 Tbsps ground flax + 4 Tbsps water, for vegans
4 Tbsps nutritional yeast
1 cup fresh parsley, chopped
1 cup wild garlic/ramps, chopped
1 onion, diced
1/2 cup black olives, sliced
5 Tbsps chickpea flour, or any other type of flour or breadcrumbs
1 tsp sweet paprika
salt and pepper, to taste
1 Tbsp tahini paste + more for sauce
oil (3-4 Tbsps) for frying
1. Mix the ground flax and water in a small bowl and set aside for
5 minutes to thicken.
2. Add boiled chickpeas in the food processor and blend well until
they have a paste-like consistency.
3. Put them in a large bowl and blend in all the other ingredients,
except oil. If the composition is too moist, add more chickpea
flour. The patties should be very easy to form.
4. Heat some oil in a non-stick frying pan.Make the patties 1
Tbsps per patty.
5. Fry them 1-2 minutes on each side. Alternatively, you can bake
them. Put the patties in a greased oven tray. Bake 15 minutes on
each side.
6. Put the patties on a plate covered with a paper towel, in order
to absorb all excess oil.

45

LENTIL PATTIES WITH OLIVES

AND HERBS

Makes ~15 patties

1 cup red lentils

1 bunch parsley, chopped
1 medium onion, diced
1 large egg or 3 Tbsps ground flax + 4 Tbsps water, for vegans
4 Tbsps nutritional yeast
1/2 cup sliced black olives
breadcrumbs about 2/3 cup, more or less
sea salt and ground pepper, to taste
1. Add lentils in a pot and cover them with water. From the moment they start boiling, let them boil for about 15 minutes and
then remove from heat.
2. Strain the lentils very well and put them in a large bowl. Start
mashing them a little, using a fork.
3. Add all the other ingredients.
4. Using a fork, or your hands, start mixing the composition. It
has to be sticky and easy to shape. If its not it means that you
didnt strain the lentils very good and the composition is too wet.
No problem, just add more breadcrumbs until it has a dough-like
consistency.
5. Spray a non-stick pan with some oil. Not too much. Put each
patty on the frying pan and let it fry about 1-2 minutes on each
side.

46

HEALTHY VEGAN FALAFELS

Makes ~20 falafels
2 400g cans boiled chickpea_1 cup fresh parsley, chopped
1 carrot, grated
1 onion, diced
6 garlic cloves, mashed
5 Tbsps chickpea flour, or any other type of flour
1 tsp sweet paprika
1/2 tsp ground cumin
salt and pepper, to taste
2 Tbsps tahini paste
oil (3-4 Tbsps) for frying
1. Add boiled chickpeas in the food processor and blend well until
they have a paste-like consistency.
2. Put them in a large bowl and blend in all the other ingredients,
except oil.
3. Heat some oil in a non-stick frying pan.
Make the patties 1 Tbsps per patty.
4. Fry them 1-2 minutes on each side. Alternatively, you can bake
them. Put the patties in a greased oven tray. Bake 15 minutes on
each side.
5. Put the falafels on a plate covered with a paper towel, in order
to absorb all excess oil.

47

QUINOA PATTIES WITH FETA

CHEESE AND OLIVES
Makes ~20 patties
1 cup quinoa, boiled
50g feta cheese, mashed with a fork
1 onion, diced
1/2 cup sliced black olives
a bunch of parsley or dill, chopped (choose which one you like)
2 eggs
breadcrumbs
ground pepper, to taste
1. Add all ingredients except breadcrumbs, in a large bowl. Mix
well.
2. It may be a little watery, so add breadcrumbs. Start by adding
3 Tbsps and wait a little so theyll absorb the excess water.
4. Grease a non-stick pan with some oil and add the quinoa patties. 1Tbsp per patty. Fry 1-2 minutes on each side.

48

RICOTTA STUFFED
EGGPLANT ROLLS
Serves 4
2 eggplants
2 cups ricotta cheese
50g feta cheese
a bunch of dill, chopped
1 can peeled tomatoes with sauce
2 tsps thyme
1-2 tbsps oil
salt and pepper, to taste
1. Trim the stem end of each eggplant. Slice them lengthwise using
a mandoline or a sharp knife. The slices should be 1/2-inch thick.
2. Sprinkle them with sea salt on both sides and set aside.
3. Spray a frying pan with some oil. Add the eggplant slices and
cook them on both sides about 1 minute per side or until they
get soft and easy to work with.
4. When all eggplant slices are cooked, set them aside in order to
let them cool a little bit.
5. Meanwhile, add ricotta cheese, feta cheese, chopped dill and
thyme in a bowl. Mash them using a fork. Add more salt if needed.
6. Start stuffing the rolls. Use 1tbsp of cheese mix per roll.
7. Add peeled tomatoes with sauce in a casserole dish.
8. Place the rolls on top and squeeze them together.
9. Bake in the oven for half an hour.
10. Serve these ricotta stuffed eggplant rolls hot with sour cream
on top.

49

ZUCCHINI AND CHEESE

CASSEROLE
Serves 6+
3-4 big zucchinis
1/2 cup feta cheese
a bunch of dill, chopped
1/2 tsp ground coriander
3-4 Tbsp breadcrumbs use GF if you want
3 eggs
3-4 mashed garlic cloves
salt and pepper to taste
fresh sour cream, optional
1. Grate the zucchinis and strain them to eliminate all excess water.
2. Put them in a bowl and add all the other ingredients, except
sour cream.
3. Mix very well and put the composition in a pre-greased casserole dish.
4. Place in oven at 180C/350F for an hour.
5. Serve hot with cold, fresh sour cream on top.

50

ZUCCHINI MOUSSAKA
Serves 6+
2-3 large zucchinis
1 cup chopped, peeled tomatoes
6 Tbsps tomato paste
500g button mushrooms, chopped
2 big onions, chopped
5 garlic cloves, mashed
3 eggs
1 bunch of dill, chopped
2 tsp dry thyme
2 Tbsps extra virgin olive oil
salt and pepper, to taste
1. Heat the olive oil in a large pan. Add chopped onion and saute
for 2-3 minutes. Add chopped mushrooms and saute for another
5 minutes. Add 1 cup chopped and peeled tomatoes, you can use
canned tomatoes, mashed garlic cloves, chopped dill, salt, pepper and 1 tsp dry thyme. Saute for 5 minutes and then remove
from heat.
2. Whisk 2 eggs and pour them in the pan. Mix well.
3. Preheat oven at 180C/350F.
4. Grease a 913 rectangular casserole dish with some olive oil.
5. Using a mandoline, make thin zucchini slices.
6. Cover the pan in one layer of zucchini slices. Add the mushroom
composition and spread evenly. Cover it with the final layer of
zucchini slices.
7. Whisk the remaining egg and pout it over. Spread evenly.
8. Spread 5-6 Tbsps of tomato paste on top and sprinkle with 1
tsp of try thyme. Bake for 35-40 minutes at 180C/350F.
Serve with sour cream - optional.

51

LENTILS AND VEGGIES GRATIN

Serves 6+
1 cup red lentils, boiled for 20 minutes
1 cup grated feta cheese
1 big carrot, chopped
1 parsnip, chopped
1 cup celeriac, chopped
2 cups mushrooms, chopped
1 onion, chopped
4 eggs, beaten
approx. 1/2 cup breadcrumbs
1/2 cup grated Parmesan
salt and pepper to taste
a bunch of parsley, chopped
1. Saute the carrot, parsnip celery root, onion and mushrooms in
a little bit of olive oil for about 10 minutes.
2. Mix the following ingredients in a large bowl: sauteed veggies
and mushrooms, grated feta cheese, beaten eggs, boiled red lentils, parsley, salt and pepper.
3. Put the composition in a previously oil coated casserole.
4. In a separate bowl mix the breadcrumbs with grated Parmesan
and spread evenly over the veggies in the casserole.
5. Bake for 40 minutes at395F.

52

POTATO AND CHEESE TART

Serves 6
2 thin skin white potatoes, unpeeled and very well rinsed
1/2 sweet potato, peeled
2 eggs
1/2 cup grated feta cheese
1 small onion
1 tsp thyme
sea salt and pepper, to taste
sweet paprika
chopped fresh greens: parsley, ramps, green onions, chives for
garnish
1 tsp olive oil
1. Using a mandoline, start slicing the potatoes and onion.
2. Spray the casserole with some olive oil.
3. Place the white potato slices in the casserole in a circular way,
one on top of half of the other. Add sliced sweet potato and onion,
randomly, between the white potato slices.
4. In a separate bowl, whisk 2 eggs. Add grated feta cheese, salt,
pepper, thyme. Pour this mixture ver the potatoes in the casserole. Using a fork, try to disperse the mixture so that most of the
slices will be covered.
5. Place in preheated oven at about 180C/356F and cook for 3035 minutes. Check if ready using a fork. If the potatoes are tender,
its ready!
6. When ready, leave it a bit to cool. Remove from form and sprinkle
with sweet paprika and fresh herbs.

53

CAULIFLOWER AND CHEESE

CASSEROLE
Serves 6+
1 medium cauliflower
200g feta cheese
5 eggs
dill
sea salt, to taste
pepper, to taste
1. There are two ways to cook the cauliflower.
2. With steamer: Just detach the florets and place them in the
steamer. Steam for about 20 minutes.
3. Without steamer: Detach the florets and place them in a medium pot filled with water. Add salt in the water. Boil for 20-25
minutes.
4. Strain the cauliflower and place the florets in a bowl. Start mashing the florets using a fork.
5. Whisk the eggs in a medium bowl.
6. Add crushed feta cheese, chopped dill, beaten eggs, salt and
pepper.
7. Blend well together. Pour in a casserole and place in the preheated oven. Let it cook at 392 degrees for 20-25 minutes.

54

STUFFED PORTOBELLO
MUSHROOMS
Serves 4
12 big Portobello mushrooms, stems removed and chopped
1 red bell pepper, sliced
1 onion, chopped
1 bunch dill
1 bunch parsley
6 garlic cloves, mashed
1/2 tsp ground coriander
2 tsps dry thyme
2 Tbsps olive oil or butter
ground pepper, to taste
sea salt, to taste
1. Heat the oil/butter in a saucepan.
2. Add chopped mushrooms stems, mashed garlic cloves, chopped onion, pepper, salt, coriander and thyme. Saut for 5 minutes.
3. Remove from heat and add chopped dill and parsley.
4. Preheat the oven at 375 F.
5. Place the mushrooms in an oven tray.
6. Add about 1 tbsp of stuffing / mushroom.
7. Garnish with red bell pepper slices.
8. Cover the tray with aluminum foil.
9. Cook for about 30 minutes.

55

DESSERTS

Avocado-Date Chocolate Truffles............................. 58

Coconut Rice Pudding with Berries Topping....... 59
Gluten-Free Vegan Brownies....................................... 60

61
Gluten-Free Sponge Cake with Cocoa.................. 62
Raw Protein Power Carob Hemp Truffles.............. 63
Carob-Date Cream Covered Ladyfingers............. 64
Raw Vegan Cashew Chocolate.................................. 65
Raw Vegan Raffaello Bonbons.................................... 66
No-Bake Biscuit Salami................................................... 67
Raw Exotic Avocado Truffles.......................................

56

AVOCADO-DATE CHOCOLATE
TRUFFLES
Makes 15 truffles
2 ripe avocados
12 dates, previously soaked for at least 10 minutes
2 Tbsps cocoa oil, melted
3 Tbsps cocoa powder + some more for coating
1 Tbsp rum
1. Add all ingredients in the blender and blend until a smooth paste is formed.
2. Make the chocolate truffles using about 1 tsp of the composition per truffle.
3. Coat them with cocoa powder.
4. Serve right away or store them in the fridge.

57

Coconut Rice Pudding with

pineapple-Berries Topping
Serves 4
For coconut rice pudding:
1/2 cup short round rice (the sticky pudding type)
1/2 cup water
160ml coconut milk
3 Tbsps stevia powder (or sugar, or any other sweetener)
1 tsp lemon zest
For topping:
1 cup freshly chopped pineapple
200ml water
3 Tbsps stevia powder (or any other sweetener)
1 Tbsp corn starch
1/2 tsp ground cinnamon
1 tsp freshly grated ginger
For coconut rice pudding:
1. Add water and coconut milk in a small pot.
2. Rinse rice and add it into the pot. Let it boil for 5 minutes.
3. Add lemon zest and sweetener. Remove from heat and cover
with a lid.
4. Let the rice absorb all liquid. It is preferably served cold.
For topping:
5. Add chopped pineapple, berries, water, sweetener, cinnamon
and ginger into a medium pan. Add corn starch and mix well.
6. Cook for 10 minutes over medium head, while stirring continuously. Cover with a lid and remove from heat.
7. When both topping and pudding have cooled a bit, you can
serve them. The pudding is best served cold so you may want to
put them in the fridge for at least 30 minutes before serving.

58

Gluten-Free Vegan Brownies

Makes ~12
200g gluten-free flour mix
4 Tbsps stevia powder or 5 Tbsps brown sugar
100g walnuts, chopped
4 Tbsps carob powder or cocoa
3 Tbsps jam of choice
200ml effervescent water
50ml grapeseed oil
a pinch of sea salt
7g baking powder
1 tsp rum extract
Topping:
100g dark chocolate
coconut flakes
1. Put all ingredients, except the ones for the topping and the walnuts, in your food processor and mix well. Add chopped walnuts
and pulse once or twice.
2. Grease a yena bowl (mine was approx. 35x15cm). Add the composition and spread it evenly.
3. Preheat oven at 180C/375F. Let the brownies bake for 45 minutes.
4. Five minutes before the brownies are ready, melt the chocolate.
5. Take the brownies out of the oven and pour melted chocolate
on top.
6. Let them cool before serving and sprinkle them with coconut
flakes.

59

Raw Exotic Avocado

Truffles
Makes 15
1 ripe avocado
2 kiwis, peeled
6 Tbsps coconut flour + more if needed
1 Tbsp coconut oil
1 1/2 Tbsp stevia powder (or any other healthy sweetener of choice,
to taste)
1. Put all ingredients into a blender and blend until smooth.
2. Put the avocado truffles composition in a bowl and start shaping the truffles - 1 tsp per truffle.
3. It is best to leave them in a fridge for at least an hour before
serving, but you can eat them right away too.

60

Gluten-Free Sponge Cake

with Cocoa
Serves 6-8
200g gluten-free flour mix
1 tsp baking powder
4 eggs
1/2 cup caster sugar
1/2 cup grapeseed oil + more for greasing the tray
1/2 tsp vanilla extract
1 tsp cocoa
1 Tbsp dry fruits (I used papaya and apricots. You can use raisins
too)
a pinch of sea salt
1. Pre-heat oven at 356F/180C.
2. Grease the tray with some oil. The sizes of my tray are approx.
10cm x 30cm.
3. Separate egg yolks from the egg whites.
4. Whisk egg whites until foamy. Add sea salt.
5. Whisk egg yolks with sugar, oil, vanilla extract and baking powder. Slowly add flour and incorporate. Add foamy egg whites and
dry fruits. Mix using a spatula.
6. Pour the composition in the greased tray.
7. Save 1 Tbsp of the batter and put it in a small bowl. Add cocoa
and mix.
8. Pour this over the batter in the sweet bread tray. You can make
the swirls on top using a teaspoon. Press it just a little.
9. Put it in the oven and let it bake for 35 minutes.

61

Raw Protein Power Carob

Hemp Truffles
Makes 10+
10 pitted dates, soaked in water for 15 minutes and halved
3 Tbsps carob powder + some more for coating
3 Tbsps hemp seeds flour
1/2 Tbsp healthy sweetener of choice (optional - I wanted them
just a little bit sweeter)
1/2 Tbsp rum extract or 1 Tbsp pure rum
1. Add all ingredients in your food processor or blender. Process
until super-smooth.
2. Put 2-3 Tbsps carob powder on a plate.
3. Shape the truffles and coat them in carob powder.
4. Store in fridge for at least 20 minutes before serving...or just
serve them right away!

62

Carob-Date Cream Covered

Ladyfingers
Serves 2-3
6 ladyfingers (GF or not)
1/2 cup dates (soaked for 10 minutes)
1 Tbsp carob powder
1 Tbsp raw coconut oil
1/2 tsp rum extract
1/2 tsp vanilla extract
raw coconut flakes
1. Chop dates. Add them in your food processor along with carob
powder, coconut oil, rum and vanilla extract. Pulse until smooth.
2. Take the date paste and start covering the ladyfingers with it.
3. Dip the cream covered ladyfingers in raw coconut flakes.
4. Serve immediately! If youll store them in the fridge for too
long, the ladyfingers will lose their crunchiness.

63

Raw Vegan Cashew

Chocolate
Serves 6
1 cup raw cashews
2 Tbsps carob powder
1 Tbsps healthy sweetener of choice (I used honey,but you can
use agave or maple syrup if you want)
3 Tbsps raw cocoa oil, melted
1/2 tsp rum essence (optional)
a pinch of sea salt
1. Put the cashews in the blender or food processor and pulse until
it has a flour-like consistency.
2. Add melted coconut oil, carob powder, a pinch of salt and healthy sweetener of choice, over the cashew flour in the food processor. 3. Blend well together.
4. Cover a rectangle form (I used a rectangle tart form) with some
plastic foil. Add the chocolate composition and start pressing it
and spreading it evenly.
5. Place in fridge for at least an hour.

64

Raw Vegan Raffaello

Bonbons
Makes ~15+
4 Tbsps raw coconut oil (creamy - leave it at room temperature
for a couple of minutes)
1 cup raw coconut flakes + 4 more Tbsps for coating (real ones,
not those yucky colored flakes)
15 raw almonds (preferably peeled ones)
2 Tbsp healthy sweetener of choice (I used honey, but you can
use agave or maple syrup)
1/2 tsp vanilla extract
1. Put all ingredients in the blender, except almonds, and blend
well until creamy.
2. Put the 4 Tbsps of coconut flakes in a small dish.
3. Make the bonbons. Use 1 tsp of cream per bonbon. Add one almond in each one of them and coat them in raw coconut flakes.
4. Put in fridge or eat right way, if youre impatient like I was.

65

No-Bake Biscuit Salami

Serves 4-6
150g simple biscuits
1/2 cup dried plums
1/2 cup dates
1/2 cup walnuts
2 tbsps carob powder
3 tbsps coconut oil
1/2 cup almond milk, or any other vegan milk
1-2 tsps rum extract
1. Place the biscuits in a paper/plastic bag. Place the bag in a
mortar and pestle and start smashing them into smaller pieces.
By using a bag instead of just putting the biscuits in the mortar
and pestle, you wont have biscuit crumbles all over your kitchen.
2. Place the walnuts in the blender and pulse once or twice. Set
aside.
3. Add dried plums, dates, coconut oil, carob and rum extract in
the blender and blend until you get a smooth paste.
4. In a large bowl add the smashed biscuits, plums and dates paste, almond milk and ground walnuts.
5. Start mixing. Its a lot easier if you mix using your hands.
6. Mold the paste into any shape you want. I placed the paste into
a tart shape.

66