Almond Butter: cashew butter or peanut butterYIELD: 2 SERVINGS
It may not be very traditional, but this variation on a banana split is like having dessert for breakfast! Treat yourself.
2 tablespoons Almond Butter (page 92)
2 teaspoons agave nectar
Pinch of sea salt
2 ripe bananas, peeled and halved lengthwise
1/2 cup Coconut Yogurt (page 50)
2 tablespoons Strawberry Coulis (page 94)
2 tablespoons Chocolate Silk Ganache (page 93)
1/4 cup chopped Continental Crunch Granola (page 51) (optional)
In a small bowl, stir together the almond butter, agave, and salt until smooth, adding a teaspoon of water if needed to blend. Set aside.
Place the halved bananas in two small serving dishes (two halves per dish). Spoon half the yogurt in the center of each dish. Drizzle half the almond butter-agave mixture on top of each, followed by the Strawberry Coulis and Chocolate Silk Ganache. Sprinkle the top of each with 2 tablespoons Continental Crunch Granola, if desired. Serve immediately.
Per serving: 449 calories, 23.5g sat (11g sat), 63.1g carbs, 9g fiber, 6g protein
SUBSTITUTIONS
Almond Butter: cashew butter or peanut butter
Agave nectar: coconut nectar, any other liquid sweetener, or 1 teaspoon filtered water plus stevia to taste
Coconut Yogurt: store-bought nondairy yogurt
Strawberry Coulis: Raspberry Jam (page 95)
Continental Crunch Granola: Date-Nut Crumble (page 52) or any store-bought vegan granola
YIELD: 2 SERVINGS
Besides being a chef, I’m also a linguist, so sometimes I can’t resist indulging in a little word-play. Americans know a parfait to be a cold dish or dessert made of alternating layers of fruit and cream. “Le matin” (roughly pronounced “luh mah-TAHN”) is French for “morning,” so in other words, this is a breakfast parfait. However, translated literally, the full phrase “le matin parfait” means “the perfect morning,” which is what you’ll have when you start your day with this parfait! I know, I’m a dork. (See photo, page 46.)
3/4 cup Coconut Yogurt (page 50)
1/2 cup Date-Nut Crumble (page 52)
3/4 cup fresh raspberries
3/4 cup fresh blackberries
Spoon about 2 tablespoons Coconut Yogurt into each of two parfait, wine, or highball glasses. Add 1 heaping tablespoon Date-Nut Crumble to each glass, then 2 tablespoons raspberries and 2 tablespoons blackberries. Repeat layers until all ingredients are used up. Serve immediately.
Per serving: 357 calories, 23.6g fat (10g sat), 38.7g carbs, 12g fiber, 4.7g protein
SUBSTITUTIONS
Coconut Yogurt: store-bought nondairy yogurt
Date-Nut Crumble: Continental Crunch Granola (page 51) or any store-bought vegan granola
Berries: strawberries, blueberries, or chopped fresh fruit of any kind
GOT A CROWD?
To serve a crowd, simply quadruple this recipe and layer the elements in a glass trifle bowl for an elegant presentation.
YIELD: 4 SERVINGS (ABOUT 2 CUPS)
I never got into soy yogurt (something about it always tasted “off” to me), but from the first time I tried coconut yogurt, I was in love. This homemade version is even better than the ones at the store (and has far less sugar). (See photo, page 46.)
2 cups chopped young coconut meat
1 teaspoon probiotic powder (see page 17)
1 to 4 tablespoons coconut water
1 tablespoon agave nectar
1/2 teaspoon lemon juice
Pinch of sea salt
ADVANCE PREP
You will need to open and scrape the meat from 3 to 4 young Thai coconuts for this recipe. Reserve the extra coconut water for smoothies or other uses. (See page 31.)
Blend the coconut meat and probiotic powder in a high-speed blender, adding only as much of the coconut water as is needed to make the mixture very smooth (you may not need any at all). Transfer the mixture to a small bowl and cover it with plastic wrap. Place the bowl in a warm dehydrator or in the oven (making sure it is off) with the light turned on. Let sit for 6 to 8 hours or overnight to allow the yogurt to culture.
When the yogurt has finished culturing, transfer it back to the blender. Add the agave, lemon juice, and salt and blend briefly to combine. Transfer the yogurt back to a bowl and chill for at least 30 more minutes before serving.
Per 1/2 cup serving: 158 calories, 13.4g fat (12g sat), 10.4g carbs, 4g fiber, 1.4g protein
SUBSTITUTIONS
Coconut water: filtered water
Agave nectar: coconut nectar, any other liquid sweetener, or stevia to taste
VARIATION
Leave out the probiotic powder and skip the culturing step for a quick and easy non-fermented yogurt.
If you don’t have access to fresh coconuts, make Cashew Yogurt instead by replacing the coconut meat with 1 1/3 cups cashews, soaked and drained, plus 2 tablespoons Coconut Butter (page 92) plus as much coconut water as is needed to blend (will make for a much richer yogurt).
YIELD: 12 SERVINGS (ABOUT 6 CUPS) CO
This is a great basic granola recipe that not only makes an awesome cereal (especially when topped with almond or hempseed milk), but can be jazzed up any way you like. Try adding 1/3 cup raw cacao powder to make chocolate granola, or a tablespoon or two of maca or mesquite powder to add superfood power.
1 1/2 cups raw rolled oat flakes or old-fashioned rolled oats
1 cup almonds, soaked for 8 to 12 hours and drained, roughly chopped
3/4 cup pecans, soaked for 4 to 6 hours and drained, roughly chopped
1/2 cup unsweetened flaked coconut
3/4 cup pitted dates, soaked for 15 to 30 minutes and drained
1/2 cup maple syrup
1 tablespoon lemon juice
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/2 cup raisins
In a large bowl, mix together the oats, almonds, pecans, and coconut. Set aside.
In a food processor or high-speed blender, combine the dates, maple syrup, lemon juice, vanilla, cinnamon, and salt. Process until smooth, adding a splash of water if necessary to blend. Add the date mixture to the oat-nut mixture and stir thoroughly with a wooden spoon or spatula to combine.
Make It Raw: Spread the granola evenly across a mesh-lined dehydratortray. Dehydrate for 20 to 24 hours, until completely dry. Once dried, mix in the raisins and store in the refrigerator.
Make It Baked: Preheat the oven to 325°F and grease a baking sheet with coconut oil. Spread the granola evenly across the pan and bake for 25 to 30 minutes, stirring every 10 to 15 minutes, until crisp and lightly browned. Remove from the oven and let cool completely. Once cooled, mix in the raisins and store in an airtight container.
Per 1/2 cup serving: 227 calories, 10.8g fat (1.5g sat), 31.9g carbs, 4g fiber, 4.3g protein
SUBSTITUTIONS
Almonds: hazelnuts
Pecans: walnuts
Raisins: dried cranberries, blueberries, or mulberries
YIELD: 6 SERVINGS (ABOUT 1 1/2 CUPS) ‹30
This chewy-nutty-crumbly sweet topping is a cinch to put together and is amazing on top of just about anything—fruit, yogurt, oatmeal, you name it! It’s hard for me not to just eat it with a spoon. (See photo, page 46.)
1/2 cup dry walnuts
1/2 cup dry pecans
Big pinch of sea salt
3/4 cup pitted dates
In a food processor, combine the walnuts, pecans, and salt and pulse until coarsely ground. Add the dates, a few at a time, pulsing several times between each addition, until fully incorporated. Store in the refrigerator.
Per 1/4 cup serving: 188 calories, 13.1g fat (1g sat), 18.6g carbs, 3g fiber, 3g protein
SUBSTITUTIONS
Walnuts: almonds or additional pecans
Pecans: almonds or additional walnuts
Dates: raisins
YIELD: 4 SIDE-DISH SERVINGS
As much as I like my sweet breakfasts, I sometimes crave a salty complement. This easy “scramble” can serve as a savory accompaniment to any other breakfast dish or can be enjoyed on its own. (Photo on page 63.)
1 cup dry almonds
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric
1/4 teaspoon sea salt
1/4 cup filtered water
1/2 cup packed fresh spinach
1/2 batch Simple Seasoned Mushrooms (page 174)
Combine the almonds, lemon juice, garlic powder, turmeric, and salt in a food processor and pulse until the almonds are finely ground. Add the water and process until smooth. Add the spinach and pulse until well-incorporated. Add the Simple Seasoned Mushrooms and pulse until roughly chopped and just incorporated. Serve immediately.
Per serving: 148 calories, 12.9g fat (1g sat), 5.3g carbs, 3g fiber, 5.5g protein
SUBSTITUTIONS
Almonds: sunflower seeds
Simple Seasoned Mushrooms: 1 cup chopped crimini or button mushrooms plus 1 tablespoon tamari
VARIATIONS
Pulse in 2 to 4 tablespoons of nutritional yeast to make Cheesy Mushroom Scramble
INSTEAD OF MUSHROOMS
If you are not a fan of mushrooms, substitute diced bell pepper, grated carrot, or chopped cauliflower.
YIELD: 1 LARGE OR 2 SMALL SERVINGS LF ‹30
Chia seeds are one of nature’s perfect foods, packed with protein, fiber, omega-3 essential fatty acids, protective antioxidants, and phytonutrients. Prepare this recipe the night before, storing the nuts and berries in a small baggie and the porridge in a container, then snatch it out of the fridge the next day on your way to work. This porridge has a loose consistency, but add more chia seeds if you prefer it thicker (see Variations, next page).
1 1/4 cups Almond Milk (page 30)
2 tablespoons chia seeds
4 pitted dates
1/4 teaspoon ground cinnamon Pinch of sea salt
2 tablespoons dry pecans, chopped
1/2 cup fresh blueberries
The night before you plan to serve the porridge, combine the almond milk, chia seeds, dates, cinnamon, and salt in a high-speed blender and blend until smooth. Transfer the mixture to a container, cover, and refrigerate overnight to thicken.
The next morning, stir the nuts and blueberries into the porridge and serve chilled.
Per serving (if 2): 195 calories, 8.6g fat (1g sat), 28.9g carbs, 4g fiber, 3.8g protein
Almond Milk: Coconut Milk (page 31) or any other nondairy milk
Dates: 2 tablespoons raisins; 1 tablespoon maple syrup, agave nectar, coconut nectar, or any other liquid sweetener; or stevia to taste
Pecans: walnuts or almonds
Blueberries: any other berry or diced fruit
VARIATIONS
Make “Power Porridge” by adding 2 tablespoons sprouted brown rice protein powder.
Blend in 1/4 cup soaked and drained cashews for a richer porridge.
Reduce the almond milk by 1/4 cup and blend in 1 extra tablespoon of chia seeds to create a thicker, more pudding-like consistency.
Stir (don’t blend) 1 extra tablespoon of chia seeds into the porridge just before refrigerating to add another dimension of texture.
YIELD: 4 CUPS LF ‹30
A lot of raw foodists eschew coffee, but not I! If you enjoy a morning cup of joe, try cold-brewing it for a change using this method.
3 tablespoons ground coffee beans
3 cups cold filtered water
1 cup Almond Milk (page 30)
4 teaspoons agave nectar
Place the ground coffee in a 3-cup French press, add the cold water, and rest the lid on top. Let sit for 8 hours or overnight, then press the filter through the coffee.
In each of 4 cups or mugs, add 1/4 cup almond milk and 1 teaspoon agave. Top with the brewed coffee. Chill, if desired, and drink cold, or warm in the dehydrator for 1 hour or in a saucepan on the stove over low heat.
Per cup: 39 calories, .7g fat (trace sat), 7.8g carbs, 1g fiber, .7g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Agave nectar: coconut nectar, any other liquid sweetener, or stevia to taste
YIELD: 2 SERVINGS LF CO ‹30
This apple-pie-in-a-bowl oatmeal really hits the spot on a chilly morning. Oats contain beta-glucan, a soluble fiber that has been shown to reduce blood cholesterol levels by up to 10 percent—score! You get “extraw” credit if you make this with fresh-pressed apple juice and soaked, blended oat groats in place of the rolled oats (see the Variation below).
1 medium apple, peeled, cored, and chopped
1/2 cup Almond Milk (page 30)
1/2 cup apple juice
1 tablespoon maple syrup
3/4 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Big pinch of sea salt
1 cup raw rolled oat flakes or old-fashioned rolled oats
Additional almond milk, for serving (optional)
Combine all ingredients, except the oats and the optional additional almond milk, in a medium bowl. Add the oats and stir thoroughly to combine. Let sit for at least 10 minutes to allow the oats to soak up the liquid.
Serve cold, or warm in a dehydrator for 30 minutes or in a small saucepan on the stove over very low heat. Top with a splash of additional almond milk before serving, if desired.
Per serving: 270 calories, 3.9g fat (trace sat), 55.4g carbs, 6g fiber, 6.3g protein
SUBSTITUTIONS
Almond Milk: any other nondairy milk
Apple juice: filtered water plus 1 teaspoon agave nectar or stevia to taste
Maple syrup: agave nectar, coconut nectar, any other liquid sweetener, or 1 tablespoon filtered water plus stevia to taste
VARIATION
To make “Groatmeal,” soak 1 cup raw oat groats in filtered water for 12 to 24 hours. Rinse and drain the groats and transfer them to a food processor. Add all ingredients (omitting the oat flakes) except the apple, and process until smooth. Add the apple and pulse 2 to 3 times to incorporate. Serve cold, or warm in a dehydrator for 30 minutes or in a small saucepan on the stove over very low heat.
All of the recipes in this book are gluten-free and soy-free, as long as you take care in selecting the following ingredients:
Oats. Some of my recipes contain oats or oat flour, and although oats are gluten-free, they’re often processed on gluten-contaminated equipment. If you have celiac disease or a sensitivity to traces of gluten on oats, be sure to purchase certified gluten-free oats and oat f lour.
Tamari/soy sauce. Seek out a wheat-free brand of tamari, like Eden Foods or San-J.
Miso. If you avoid soy products, opt for chickpea or barley miso instead of soy-based varieties.
YIELD: 4 SERVINGS (2 PANCAKES PER SERVING)
Oh. My. Goodness. You’ve never tasted raw pancakes until you’ve had these babies. They’re not much like cooked pancakes, but instead have a delightfully chewy texture all their own. These “flaxjacks” are lightly sweetened and banana-bread-scented, and the Miso-Maple Butter I top them with may just be the most melt-in-your-mouth, I-want-to-eat-a-whole-jar-of-this spread you’ve ever tasted. You’ve been warned.
For the pancakes:
1 large, very ripe banana, peeled
1 large ripe pear, peeled, cored, and chopped
1/2 cup cashews, soaked for 2 to 4 hours and drained
2 tablespoons maple syrup
1 tablespoon melted coconut oil
1/2 teaspoon lemon juice
Pinch of sea salt
1/4 cup ground flaxseed
ADVANCE PREP
The pancakes need to be prepared the night before you plan to serve them.
For the Miso-Maple Butter:
1/4 cup Coconut Butter (page 92)
2 tablespoons maple syrup
1/2 teaspoon white miso
To serve:
Additional maple syrup, nut butter of choice, and/or Raspberry Jam (page 95) (optional)
For the pancakes: Combine all ingredients except the flaxseed in a high-speed blender or food processor. Blend until completely smooth. Add the flax and blend again briefly, until just incorporated.
Spoon the pancake batter, a scant 1/4 cup at a time, onto a Teflex-lined dehydrator tray. Spread gently with the back of the spoon to create a circular shape, about 1/3 inch thick. Repeat with all remaining batter (you should end up with about 8 pancakes). Dehydrate for 8 hours or overnight, until dry on top but still tender. Peel the pancakes from the Teflex sheet, turn them over, and dehydrate for about 1 more hour.
For the Miso-Maple Butter: Whisk together the coconut butter, maple syrup, and miso in a small bowl. Mixture will be thick.
Serve the pancakes warm with the Miso-Maple Butter and additional syrup, nut butter, or jam, if desired.
Per serving: 343 calories, 23.4g fat (13g sat), 32.6g carbs, 6g fiber, 5.8g protein
SUBSTITUTIONS
Pear: apple
Flax: finely ground chia seeds
Maple syrup: agave nectar, coconut nectar, any other liquid sweetener, or 1 tablespoon filtered water plus stevia to taste
Miso: big pinch of sea salt
COOKED VARIATION
This mixture does not cook or bake well, so instead, whip up a batch of your favorite cooked pancakes and top those with the divine Miso-Maple Butter.
YIELD: 6 SERVINGS (2 CRÊPES PER SERVING) LF
I’ll never forget the crêpe I ate in Paris when I spent five weeks in Europe in 2009…in other words, crêpes are memorable! Anyone you serve these to is sure to ooh and ahh over them. You’ll need to remember to prep the crêpes the night before, but they’re so very worth the extra planning. You can fill them with just about anything you please, too—try nut butters, or different fruits, or any of the other sweet sauces in the Cheeses, Spreads, & Sauces chapter.
For the crêpes:
1 medium zucchini, peeled and chopped (1 1/2 to 2 cups)
1 large ripe mango, peeled, seeded, and chopped
1 tablespoon agave nectar
1 teaspoon lemon juice
1/4 teaspoon vanilla extract
Pinch of sea salt
1/4 cup ground flaxseed
ADVANCE PREP
The crepes need to be prepared the night before you plan to serve them.
To serve:
1 1/2 cups strawberries, hulled and chopped
1/4 cup Chocolate Silk Ganache (page 93)
1/4 cup Strawberry Coulis (page 94)
For the crêpes: Combine all ingredients except the flaxseed in a high-speed blender or food processor. Blend until completely smooth. Add the flax and blend again briefly, until just incorporated.
Spoon the batter, a scant 1/4 cup at a time, onto a Teflex-lined dehydrator tray. Spread gently with the back of the spoon to create a very thin circle, about 1/8 to 1/4 inch thick. Repeat with all remaining batter (you should end up with about 12 crêpes). Dehydrate for 8 hours or overnight, until dry but still pliable. (If the crêpes overdried a little, that’s ok—just spray or brush them with some water to get them pliable again.)
To serve: Roll 2 tablespoons chopped strawberries into each crêpe wrapper. Drizzle Chocolate Silk Ganache and Strawberry Coulis on top of the rolled crêpes.
Per serving: 131 calories, 4.9g fat (2g sat), 22.9g carbs, 5g fiber, 2.1g protein
Agave nectar: coconut nectar, any other liquid sweetener, or stevia to taste
Flax: finely ground chia seeds
Strawberries: sliced bananas
COOKED VARIATION
This mixture does not cook or bake well, so instead, whip up a batch of your favorite cooked crêpes and top those with the strawberries, Chocolate Silk Ganache, and Strawberry Coulis.
YIELD: 4 SERVINGS CO
I’ve long been a fan of baked vegan biscuits and white bean-based gravy, but a raw version was new territory for me. Luckily, the mild Buckwheat-Oat Biscuits (page 74) are excellent when split and topped with this cheesy cashew-based gravy dotted with nutmeat “sausage.”
For the “sausage”:
1/2 cup dry walnuts
1 teaspoon tamari
1/2 teaspoon fennel seeds
1/2 teaspoon dried sage
1/4 teaspoon garlic powder
For the gravy:
1/2 cup cashews, soaked for 2 to 4 hours and drained
1/3 cup filtered water
1/4 cup nutritional yeast
2 teaspoons lemon juice
1/4 teaspoon sea salt
To serve:
1/2 batch Buckwheat-Oat Biscuits (4 biscuits, or 8 biscuit halves) (page 74)
Freshly cracked black pepper (optional)
For the “sausage” crumbles: Combine the walnuts, tamari, fennel seeds, sage, and garlic powder in a food processor and pulse until coarsely ground. Set aside.
For the gravy: Combine the cashews, water, nutritional yeast, lemon juice, and salt in a high-speed blender and blend until very smooth. Transfer the gravy to a medium bowl and gently fold in the “sausage” crumbles (don’t overmix).
To serve: Use a sharp knife to cut the biscuits in half lengthwise (like a bagel) if they are not already halved. Divide the biscuit halves, cut-side up, among 4 plates and top generously with the sausage gravy. Sprinkle with black pepper before serving, if desired.
Per serving: 322 calories, 20.3g fat (2g sat), 28.5g carbs, 7g fiber, 11.5g protein
SUBSTITUTIONS
Tamari: soy sauce, nama shoyu, or liquid aminos
Buckwheat-Oat Biscuits: your favorite homemade or store-bought baked biscuits
