Plant-Based Recipes

Keep in mind that some of these recipes are transition recipes, that in essence help bridge the gap between starting at a typical western diet to vegan to raw vegan and finally fruitarian.




Veggie Nori Wraps (Vegan)



Ingredients You'll Need:

-Nori Sheets

-Avocado

-Onion

-Brown Rice

-Jicama

-Cucumber

-Bell Pepper

-Chili Sauce


Directions:

Step 1: First step is to prepare your rice. I recommend you sprout your rice, or at the very least soak it the day before. The reason you would want to soak or sprout your rice is so that it is more easily digestible. When you make regular brown rice or soaked, the ratio is 2:1. For every cup of rice, use 2 cups of water. For sprouted (germinated) rice the ratio is 1/3:1, for every cup of rice use 1/3 cup of water. To make perfect brown rice, place into a pot the appropriate ratio of rice and water and bring it up to a boil. Once the rice begins to boil reduce the heat to low and cover with a lid until the water evaporates and fluff up with a fork. The recipe works best with rice cooked on the same day, rather than day old rice.

Step 2: The next thing you want to do is prep your veggies. Make sure that you cut your veggies into strips so that, when you begin to assemble the nori wraps its easy to roll them.

Step 3: The third and final step is assembling. Begin by placing a nori sheet on a flat surface like a cutting board. Make sure the surface your placing the nori sheet is dry, if the surface has any kind of moisture the nori will absorb it and become soft. Next, place a thin layer of brown rice on the nori sheet, if you want to use less brown rice, place a layer of brown rice only on one side. Once you have a good layer of brown rice on your nori sheet, start adding the veggies you’ve cut up, and before you begin to wrap the nori, drizzle some sauce over the veggies. Wrapping (rolling) the nori sheet is simple, start by rolling it from the side closes to you. Lift the edge over the filling and tuck until its completely wrapped. Make sure every time you tuck the nori you are also applying gentle pressure to be sure everything inside is tight and compact. After your done wrapping the nori, cut in half and enjoy.



Quinoa Salad (Vegan/Raw Vegan W/O Quinoa)



Ingredients You'll Need:

-Quinoa

-Cherry Tomatoes or tomatoes

-Green Onion

-Bell Pepper

-Cucumber

-Lettuce or Your Choice of Greens

-Lime

-Salt


Directions:


Step 1: Start by making quinoa. To a pot add one-part quinoa to two-part water. Optional, you can add turmeric or any other spice you make like to jazz up your quinoa. Once you’ve added everything to the pot, place the pot on a medium-high heat until it begins to boil. Once it boils drop the heat down to low and cover until the water evaporates, then turn of the heat and leave it covered. Finally fluff up the quinoa with a fork.

Step 2: Now, let’s move on to creating the dressing. The dressing is very simple and straight forward. Into a bowl scoop out the flesh of an avocado and smash it down with a fork, until smooth. Once smooth add half a lime and salt, and mix. To this blend you can add other spices like cumin or whatever you like but those three ingredients are the foundation.

Step 3: The next thing to do is prep the veggies. Make sure you cut all your veggies relatively the same size, so that you can mix properly.

Step 4: The final step is mixing everything together. It’s important to note that you want to add the quinoa at the very end. This is because, if you add the quinoa first into the avocado dressing it becomes difficult to get the veggies incorporated because the quinoa soaks up all the dressing. Aside from that, plate and enjoy!



Lentil Soup (Vegan)


Ingredients You'll Need:

-Lentils

-Onion

-Garlic

-Tomatoes

-Serrano Chili or Jalapeno

-Cilantro

-Coconut Oil

-Salt


Directions:


Step 1: Before you start the actual cooking process, it’s important to presoak and sprout your lentils, once they begin to sprout (grow small tails,) you can begin with the cooking process. If you decide to not sprout your lentils, you will have to boil them beforehand. Boiling instructions for green lentils are 18-20 minutes, the ratio is 3:1. For every cup of lentils, add 3 cups of water.

Side Note: For this dish its important to soak the lentils until they sprout a small tail, if you sprout the lentils for too long the end dish comes out tasting very vegetal.

Step 2: Before you begin heating up your sauté pan, it’s important that you have all your veggies prepped and ready to go. In this case, that includes your half an onion, 1 to 2 chilies (serrano or jalapenos) depending on your spice tolerance, 2 roma tomatoes or half a pint of cherry tomatoes, and cilantro. Make sure all your veggies are relatively the same size, so that they cook at the same time. Optionally you can also add garlic, but it’s completely optional.

Step 3: Start by adding and preheating 1 tbsp (tablespoon) of coconut oil to your sauté pan. Once, the oil gets hot enough add your onions, chilies, ¼ teaspoon of salt and garlic if you decided to add it, sauté until they become translucent and have developed some color. Once they’ve become translucent, add your diced tomatoes and another ¼ teaspoon of salt. Cook until tomatoes become translucent.

Step 4: After the onions, chilies, tomatoes, have cooked down add 3 cups of water to your sauté pan in conjunction with your cup of sprouted or boiled lentils. Bring the water up to a boil, once it reached a rolling boil bring down the heat and let simmer until the lentils are nice and tender. If you need to add more water, make sure you add one cup at a time so that the flavor doesn’t become diluted. Once the lentils have become tender, taste the broth and adjust for seasoning. The final step is to add the cilantro and mix after you’ve turned off the heat.



Coconut Wraps (Vegan)



Ingredients You'll Need:

-Coconut Wraps

-Brown Rice

-Avocado

-Bell Pepper

-Onion

-Lettuce

-Pickles

-Vegan Mayo

-Hot Sauce


Directions:


Step 1: First step is to prepare your rice. I recommend you sprout your rice, or at the very least soak it the day before. The reason you would want to soak or sprout your rice is so that it is more easily digestible. When you make regular brown rice or soaked, the ratio is 2:1. For every cup of rice, use 2 cups of water. For sprouted (germinated) rice the ratio is 1/3:1, for every cup of rice use 1/3 cup of water. To make perfect brown rice, place into a pot the appropriate ratio of rice and water and bring it up to a boil. Once the rice begins to boil reduce the heat to low and cover with a lid until the water evaporates and fluff up with a fork. The recipe works best with rice cooked on the same day, rather than day old rice.

Step 2: The next thing you want to do is prep your veggies. Make sure that you cut your veggies into strips so that, when you begin to assemble the coconut wraps it’s easy to roll them.

Step 3: The third and final step is assembling. Begin by placing a coconut sheet on a flat surface like a cutting board. Next, place a thin layer of brown rice on the coconut sheet, if you want to use less brown rice, place a layer of brown rice on one side only. Over the layer of rice drizzle a light amount of mayo. Once you have a good layer of brown rice on your coconut sheet, start adding the veggies you’ve cut up, and before you begin to wrap the coconut sheet add the hot sauce. Wrapping (rolling) the coconut sheet is simple, start by rolling it from the side closes to you. Lift the edge over the filling and tuck until its completely wrapped. Make sure every time you tuck the coconut wrap you are also applying gentle pressure to be sure everything inside is tight and compact. After your done wrapping the coconut sheet, cut in half and enjoy.


Blueberry-Acai Smoothie (Raw Vegan, Fruitarian)



Ingredients You'll Need:

-Frozen Blueberries

-Acai Puree

-Lemon

-Chia Seeds

-Cinnamon Powder


Directions:


Step 1: Smoothies don’t really need much explanation since you’re adding everything into the blender, so this step will include important things to note. When it comes to the type of blender I recommend, I suggest a high powered one like a Vitamix. Those can get quite expensive, but it’s worth the cost. When it comes down to whether frozen of fresh fruit is better for smoothies, I would say it depends on the fruit. For example, for fruits like berries (blueberries, blackberries, razzberries), I have found that frozen are the best. I typically have found that frozen berries are a lot sweeter than the fresh ones. That could be because they are picked when they are ripe and then frozen. On the other hand, fruit like pineapple, mango, peaches and the like are good frozen or fresh.



Mango-Pineapple Smoothie (Raw Vegan, Fruitarian)



Ingredients You'll Need:

-Mango

-Pineapple

-Lemon (Optional)

-Ginger (Optional)


Directions:


Step 1: Smoothies don’t really need much explanation since you’re adding everything into the blender, so this step will include important things to note. When it comes to the type of blender I recommend, I suggest a high powered one like a Vitamix. Those can get quite expensive, but it’s worth the cost. When it comes down to whether frozen of fresh fruit is better for smoothies, I would say it depends on the fruit. For example, for fruits like berries (blueberries, blackberries, razzberries), I have found that frozen are the best. I typically have found that frozen berries are a lot sweeter than the fresh ones. That could be because they are picked when they are ripe and then frozen. On the other hand, fruit like pineapple, mango, peaches and the like are good frozen or fresh.


Berry Mix Smoothie


Ingredients You'll Need:

-Cherries

-Raspberry

-Blueberry

-Strawberry

-Blackberry

-Lemon (Optional)


Orange-Ginger Juice


Ingredients You'll Need:

-Oranges

-Pineapple

-Ginger

-Lemon (Optional)


Important Things To Note


-Any recipie that requires brown rice or lentils, make sure that you sprout them before you cook them. The reason you want to sprout your brown rice and lentils, is so that they become easier to digest. You can buy grains that are already sprouted but it can become a bit expensive, from a cost perspective its best to sprout it yourself. If you need help knowing how to sprout your grains, check this guide; How To Sprout Grains


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