Weekday Quick & Easy Transition Meals with Raw Vegan Options
Breakfast
Avocado & Eggs - Ingredients: 2 tsp. of Coconut Oil; 1 Red Chilli (deseeded and thinly sliced); 1 Garlic Clove (sliced); 2 large Eggs; 400 g of Cherry Tomatoes; 1 Avocado (halved & sliced); 1 Lime (cut into wedges) . Method: Heat the oil in a large non-stick frying pan. Break in the Eggs on either side of the pan. Once they start to set, spoon the Tomatoes, Chilli & Garlic around the pan just to warm them. Remove the pan from the heat and scatter over the Avocado slices. Squeeze the Lime wedges.
Raw Vegan Scrambled Eggs – Ingredients: 1 Avocado (peeled, halved, pitted); 1 tsp Turmeric; 1 tbsp Nutritional Yeast; Pinch of Celtic or Pink Salt; Pinch of Black Pepper; 1 tbsp Pine Nuts. Method: Mix all ingredients together and serve with Vegs Combinations of your choice.
Beverages
Banana Blueberry Milkshake - Ingredients: 11 oz Blueberries; 2 frozen Bananas; 8 oz of the Milk of your choice (Goat's Milk, Coconut Milk, or Almond Milk); 1 tsp. Vanilla Extract; 4 oz Ice Cubes; a dash of Ginger or/and Cinnamon. Method: Add the Milk, Banana, Blueberries, Vanilla and Ice to the blender. Pour the Milkshake onto a fancy glass and sprinkle the Spices on the top. Optionally add Fruit Combinations.
Snacks
Trail Mix - Ingredients: 1 cup Raw Nuts (Almonds, Pecans, Cashews, Walnuts...); 1 cup Raw Seeds (Sunflower Seeds, Pumpkin Seeds...); 1/2 cup Raw Dark Chocolate (chopped); 1/2 Dried Fruits (Apricots, Cranberries, Mangoes...); 1 tsp. Cinnamon. Method: Combine all ingredients in a large bowl and mix well. Store in a Mason Jar. If you need extra sweetness, mix with 1 tbsp Maple Syrup.
Lunch
Grilled Salmon with Asparagus - Ingredients: 1 Salmon Fillet (skin-on, patted dry); ½ tbsp. Olive Oil; ½ tbsp. Garlic (minced); ½ tbsp. Parsley (chopped); 1 tsp. Thyme Leaves (chopped); 1 ½ tbsp. Lemon Juice (freshly squeezed); 120 g Asparagus (trimmed); ¼ tsp. Salt; a pinch of ground Black Pepper. Method: Grilled slowly the Salmon Fillet laying on the skin. After four minutes, add the Asparagus. After 2 mins, turn off the Grill and add the Garlic and Herbs. Leave it inside the Heated Grill for 5 more minutes. Check that the Salmon is thoroughly cooked, the Asparagus should be crunchy, and the garlic and herbs should be just warm. When ready to be served, sprinkle the Olive Oil and Fresh Lemon Juice, Salt & Pepper to taste. Feel free to add sliced raw bell peppers, cherry tomatoes...
Raw Vegan Smoked Salmon/Papaya - Ingredients: 1 Papaya (peeled, halved, seeds aside for another recipe); 2 tsp Coconut Aminos; 2 tsp Tamari; 2 tbsp Seaweed; 1 tsp Salt; 2 tsp Paprika; 2 tbsp Olive Oil; Pinch of Black Pepper; Juice of 1 Lemon. Method: Cut the Papaya into strips and place them in a mixing bowl. In a small bowl, combine all the other ingredients except the Olive Oil and Lemon Juice and mix well. Pour the mixture over the Papaya and ensure the marinade covers every piece. Cover and allow the Papaya to marinade for an hour in the fridge. Prepare 1 or 2 dehydrator trays with non-stick sheets and lay each piece of papaya out flat. Dehydrate at 45°C for around 2 hrs, do not fully dehydrate the Papaya. Flip each piece and dehydrate for up to 2 hrs more. Put the Papaya Strips into a bowl and drizzle Olive Oil over them. Add Black Pepper and Lemon Juice. Serve with Raw Vegs Combinations and Raw Crackers.
Dinner
Pesto Pizza - Ingredients: Premade Pizza Dough (gluten-free). Pumpkin Seed Pesto - Ingredients: ½ cup Pumpkin Seeds; 1 cup Basil Leaves; 1 Garlic Clove; 3 tbsp Nutritional Yeast; 2 tbsp Olive Oil; 2 cups Red Juicy Tomatoes (sliced); pinch of Salt & Pepper. Vegan Parmesan Cheese - Ingredients: ½ cup Cashews; ¼ cup Almonds (peeled & slivered); 3 tbsp Nutritional Yeast; 1 tbsp Garlic (minced); pinch of Salt. Method: Preheat oven to 150°C; Stretch the Pizza Dough on a pizza stone or pizza pan and set aside; Place the Pumpkin Seeds, Basil Leaves, Garlic Clove, Nutritional Yeast and a pinch of Salt & Pepper in the base of a food processor; Process these, with the motor running, slowly drizzle in the Olive Oil and season to taste with Salt & Pepper; Spread the Pesto over the Pizza Crust and layer with thinly sliced Tomatoes; Wipe out the food processor and add the Cashews, Almonds, Nutritional Yeast, Garlic and Salt; Pulse until well combined with a texture like parmesan cheese; Spread this Vegan Cheese over the Pizza and place it in the oven to bake for 20 mins until golden brown; Remove from the oven and place it in a pizza plate.
Raw Vegan Pesto Pizza - Crust - Ingredients: 1½ cups Sunflower Seeds; 1½ cups Zucchini (chopped); 1 Fresh Tomato; ¾ cup Ground Flax Seeds; 2 tbsp Olive Oil; 2 tbsp Basil (chopped); 2 tbsp Rosemary (chopped); 2 tsp Salt. Pumpkin Seed Pesto - Ingredients: 1 cup Basil Leaves; ½ cup Pumpkin Seeds; ¼ cup Olive Oil; 1 Garlic Clove; Juice of 1 Lemon; Pinch of Salt; 1 tbsp Nutritional Yeast; Raw Vegan Cheese to taste. Pizza Toppings - Ingredients: 2 Roma Tomatoes (thinly sliced); ¼ Onion; ¼ cup Fresh Basil. Method: Preheat your oven to 90°C. For the Pizza Crust, place all the ingredients in a food processor and purée until a smooth dough is formed. Spread the dough ball out into a circle on a parchment lined sheet pan if using the oven or a dehydrator sheet if using the dehydrator. Place the sheet pan in the oven to 45°C and dry the Pizza Crust for 6 hrs, flipping halfway through the drying time. Or set the dehydrator to 45°C and dry the Pizza Crust for 6 hrs, also flipping halfway through the drying time. For the Pumpkin Seed Pesto, place all the Pesto ingredients in a food processor or blender and purée until smooth. Take the fully dried Pizza Crust and spread the Pesto over it. Garnish with the sliced Tomato & Onion, chopped Herbs and Nutritional yeast.
Weekend Transition Meals with Raw Vegan Options
Breakfast
Mango & Passionfruit Cheesecake - Base - Ingredients: 1 cup of any Nuts or Seeds; ½ cup Dates (pitted, soaked in hot water for 10 mins). Mango Filling - Ingredients: 2 cups Cashews (soaked in hot water for 10 mins); 150g Mango (chunks); ¾ cup Thick Dairy-Free Yogurt (unsweetened); ⅓ cup Maple Syrup; ⅓ cup Cacao Butter or Vegan White Chocolate (melted); ¼ cup Lemon or Lime Juice; 1 tsp Vanilla extract; pinch of Salt. Fruity Topping - Ingredients: 200g Mango (chunks); 1 ½ tbsp Wheat Flour; ¼ cup Passionfruit Pulp; 2 tbsp of Lemon or Lime Juice. Method: Line an 20cm square cake pan or container with parchment paper overhanging the sides. For the base add the Nuts to a food processor and process until it forms crumbs. Drain the Dates and discard the water. Add the Dates to the food processor and process until the mixture stick together. Scoop the base mixture into your cake pan. Use a spoon to press the mixture to form a base. Cheesecake Filling - Method: Drain the Cashews. Add the Cashews and rest of the ingredients to a blender, blend until the mixture is creamy. Pour the filling over the base and smooth the surface with a spoon. Cover the cake pan and set it aside in the fridge to set for at least 4 hrs. Fruity Topping - Method: Puree the Mango using a blender. Add the Mango Puree, Passionfruit and Wheat Flour to a small saucepan. Bring the mixture to medium heat and whisk until thickened. Remove from the heat. When the base has set, spread the Mango topping on top. Set it aside in the fridge for at least 30 mins. You can soak the Dates and Cashews at room temperature water for hours.
Raw Vegan Tropical Cheesecake - Crust - Ingredients: ½ cup Almonds; ½ cup Brazil Nuts; ½ cup Desiccated Coconut; 2 tbsp Raw Cacao; 1 cup Dried Mango (cut in strips); ½ cup Dates (pitted); 1 Orange (juice & zest); pinch of Celtic or Pink Salt. Mango Cream Ingredients: 1 cup Cashews (soaked); 2 Fresh Mangoes; ½ Coconut Oil; Pulp of 5 Passion Fruits. Method: Soak the Dried Mango Strips in the Orange Juice for an hour. Place the Mango Strips in the Orange Juice, the Walnuts, Brazil Nuts, Coconut, Cacao and Dates in the food processor and process until crumbly and sticky. Transfer the crust to a deep loose-bottom cake tin and flatten into an even layer. Rinse and drain the Cashews and place them in your blender with the Mango and the Coconut Oil. Blend until smooth, then transfer the Mango Cream onto the prepared crust. Refrigerate for a few hours. Then, decorate the cheesecake with the Passion Fruit Pulp to serve.
Beverages
Milk Kefir - Ingredients: 1 tbsp. Kefir Grains; 2 cups Goat or Coconut Milk. Method: To activate the Kefir Grains follow the packet’s instructions. Soak the grains in 2 cups of Fresh Milk for about 24 hrs. Use a wide-mouth Mason Jar covered with something breathable like a cheesecloth. Strain the grains and discard the Milk (it won’t be fully fermented, but good for consumption). Repeat the process once or twice more. Generally, Kefir Grains need to be activated at room temperature and allow at least 2 weeks of normal fermentation before trying the cold fermentation of Milk Kefir, which will then give Kefir a longer shelf life. The ideal temperature of your fridge for this should be 5°C. Milk Kefir grains will grow slower using this method and sometimes go into hibernation. The more grains/less milk ratio will reduce the overall fermentation time. A ratio of 1 tbsp. of Kefir Grains per cup of Milk for best consistency and taste. Cold fermentation of Kefir Milk can take 2-7 days. Stir the mixture daily and check if it has thickened, a consistency of drinking yoghurt. Place the activated grains inside a wide-mouth Mason jar with 2 cups of Milk and cover the jar with the cheesecloth or similar. Let it culture at room temperature for 12-48 hrs. Mount the funnel and strainer onto a clean wide-mouth Mason jar and strain the liquid gently stirring the Kefir. Place the Kefir Grains in a new batch of Milk covered with the cheesecloth or similar. Place an open lid on the jar with the Cultured Kefir Milk and store it in the fridge for up to a few weeks.
Snacks
Cranberry Goat Cheese Canapés - Ingredients: 1 tbsp. Avocado or Olive Oil; 1 tbsp. Balsamic Vinegar; pinch of Salt & Pepper; 2 cups of Cranberries; ½ tbsp. Purple Onion (sliced); 3-4 Gluten-Free Rolls (sliced); ¼ cup of Soft Goat Cheese or Raw Vegan Cream Cheese; ½ cup Fresh Basil (stemmed & chopped); Maple Syrup to taste. Topping –Ingredients: Black Pepper, Sea Salt & Apple Cider Vinegar. Method: Preheat oven to 350°F; Spray a baking sheet with oil or line with parchment paper. In a bowl, whisk together Olive/Avocado Oil, Balsamic Vinegar, Salt & Pepper. Mix in Cranberries & Onions, spread this mix on the prepared baking dish, bake for 10 mins. Meanwhile, place the Rolls Slices on a separate baking sheet. Bake for 8 mins at 150°C. Flip the Rolls Slices over once halfway baking. Remove the Rolls Slices and Cranberries from the oven. Place the Roasted Cranberries in a bowl and add Maple Syrup. Place the Toasted Bread Slices on a platter. Spread Goat Cheese/Raw Vegan Cream Cheese. Add the Cranberry mixture on top of the Cheese. Sprinkle the Canapés with Basil. Drizzle with Balsamic Glaze, Black Pepper and Sea Salt to taste. The Raw Vegan version of this recipe it would be to substitute the Bread Rolls for Raw Vegan Flatbread and instead of roasting the Cranberries & Onions, produce a delicious Raw Vegan Relish.
Raw Vegan Flatbread - Ingredients: 2 Garlic Cloves; ½ Capsicum ½ Purple Onion; 3 cups Flaxseeds; ½ cup Almonds; ½ cup Sundried Tomatoes; 3 tbsp Tamari; 3 tbsp Olive Oil; 1 tsp Salt; ½ tsp Chili Powder. Method: Place all ingredients into a large bowl and mix. Dehydrate at 45°C until crunchy for at least 20 hrs.
Lunch
Eggplant Stroganoff - Ingredients: 1 Soft Eggplant; 1 Purple Onion; 2-3 tbsp. Nama Shoyu; 2-3 tbsp. Coconut Oil; ½ Lemon Juice. Method: Slightly heat the Coconut Oil in the pan; Slice Eggplant in small cubes and add them to the pan with the gently heated oil on medium flame; Slice the Onion and add to the pan; Stir these occasionally; Add a bit more of coconut oil if they dry up while cooking and add Nama shoyu. Vegan sauce - Ingredients: ½ cup Brazil Nuts; ½ cup Walnuts; ½ cup Water; 1 Garlic Clove; 1 Sprig Rosemary; 1 Sage Leaf; 1 tbsp. Nama Shoyu. Method: Add all these sauce ingredients to the blender and blend. Add the rest of the water and Nama shoyu as it blends until a creamy. Remove the cooked eggplant and onion from the heat and add the raw vegan sauce. Transfer to a plate and squeeze ½ Lemon on it. Optionally decorate this dish with Edible Flowers and Cilantro. Beef Stroganoff - Ingredients: A handful of Sirloin Steak Strips; 1 tbsp. Coconut Oil; a few Mushrooms (sliced); a pinch of Himalayan Sea salt and Black Pepper; Handful of Rice Noodles. Method: Cook the Rice Noodles gently. Add the Oil to the pan at medium heat. Slice the Beef and Mushrooms. Once the Oil is hot, add the Beef Strips evenly. Drain the Noodles when cooked and set aside. When the Beef Strips are starting to cook, add the Sliced Mushrooms. Make sure that the Beef Strips are thoroughly cooked and the Mushrooms soft. Add the Salt & Pepper and the Reserved vegan sauce. Combine with the Eggplant dish on a plate with the Noodles and serve. Once you get used to eat raw food dishes you will be able to skip the beef, mushrooms and rice noodles (or substitute it for raw noodles). Raw Noodles - Ingredients: 1 courgette. Method: Spiralize noodles or use a potato peeler to make fettuccini-type noodles. Raw Eggplant - Ingredients: 1 Soft Eggplant (diced); Celtic or Sea Salt. Method: Cover up the Eggplant dices in Salt and leave it for an hour. Squeeze out the excess of water. Mix the Eggplant with Sesame Oil and Seeds and leave it to marinate for 30 mins to nicely soften and flavour it.
Dinner
Turkey Burger - Ingredients: 200g turkey breast (mince); 1 Purple Onion (diced); 1 Garlic Clove (grated); 1 Egg (beaten); 1 Apple (trimmed & grated); 1 tbsp. Paprika; 1 tbsp. Coconut Oil; 100 g Green Vegetables like Spinach, Kale, Broccoli). Method: Heat oven to 150°C. Mix the Turkey in a bowl with the Onion, Garlic, Egg, Apple, Paprika, Salt & Pepper. Shape this mix into a Burger of about 3cm thick. Place this Burger on a lined baking tray in the oven for 20 mins, turning halfway through cooking. Just a few minutes before the Burger is cooked, bring some water to the boil in a steam pot, place the Green Vegs on the top, cover them with a lid, turn off the stove and leave the Vegs cook with the steam. Serve the Burger with the Vegs. Animal products you consume must be Top Quality, Fresh and Organic.
Raw Vegan Burger – Ingredients: 1/2 cup Walnuts (soaked/drained); 1/2 cup Sunflower Seeds (soaked/drained); 1 cup green or red Bell Pepper (chopped); 1/2 cup Carrots (chopped); 1/2 cup White Onion (chopped); 2 Garlic Cloves; 1/8 cup Basil; 1/8 cup Cilantro (chopped); 2 tbsp Flaxseed (ground); 1 tbsp Olive Oil; 1 tsp Cumin Powder; 1 tsp Paprika Powder; 1/2 tsp Salt; 1/2 tsp Pepper; 1/2 cup Sundried Tomatoes. Method: Add ingredients to food processor. Pulse into ground meat-like texture. Form burger patties and place onto dehydrator sheet. Dehydrate burgers at 45°C for 14 hours. For a Nut-Free Burger replace Walnuts with Sunflower Seeds or Mushrooms.
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