3 DAY DETOX PLAN

Sourced from The Hungry For Change Book

Day 1, 2 & 3

• UPON RISING - Ginger Lemon Detox Drink
• BREAKFAST - Super Detox Green Juice (or optional Super Simple Green Drink)
• MID MORNING SNACK - Cucumber, Celery & Carrot Sticks
• LUNCH - Sushi Salad (or optional green salad)
• AFTERNOON SNACK - Activated almonds
• DINNER - Potassium Balance Soup
• DESSERT - Chia Pudding
• AFTER DINNER - Calming Chamomile Tea

UPON RISING

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Ginger Lemon Detox Drink

Serves 1

Ginger is a powerful detoxifier that helps to kick-start your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements.

Drink one large glass, but if you feel like more, go for it— hydration is important.

• 1 12-ounce spring or filtered water, at room temperature
• Juice of 1/2 lemon

• 1/2-inch knob of ginger root

Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger pieces in your hand, letting the juice of the ginger drip through your fingers and into the glass of water. Enjoy at room temperature upon rising for an amazing start to the day!

BREAKFAST

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Super Detox Green Juice (Option 1)

Serves 1

This morning juice includes a potent blend of easily digestible alkaline minerals, such as potassium. Alkalizing your blood is important during the cleansing process because it keeps bad bacteria, yeast, and fungi in check, which helps keep cravings at bay.

Drink one large glass, but feel free to have a second. If you don’t have a juicer, try blending it up with some water. 

• 2 to 3 celery stalks, leaves removed
• 1 small cucumber

• 2 kale leaves

• Handful of fresh parsley
• 1 small lemon or lime, peeled
• 1 pear or apple

Juice all of the ingredients and sip slowly. For an extra health kick, stir in barley grass, wheatgrass, and/or spirulina powder.

Super Simple Green Drink (Option 2)

Serves 1

This option is for those without a juicer or who have limited time! It is a highly alkalizing green drink, which helps to detoxify the blood. It may taste a little strange at first, but the more you drink it, the more you’ll get used to the flavor.

• 1 12-ounce glass spring or filtered water

• 1 tablespoon barley grass or wheatgrass powder
• 1 teaspoon spirulina powder

Stir all of the ingredients together, then serve.

MID-MORNING SNACK

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Cucumber, Celery And Carrot Sticks (Makes enough for 3 days)

This is your morning snack and keeps you on track with your cleanse. It’s easy to prepare and carry with you when you’re on the run.

• 3 celery stalks, leaves removed;
• 3 small cucumbers

• 3 small carrots

Wash all of the vegetables and cut them into small strips. Store in the fridge to keep them fresh and crisp.

Optionally, have another Super Detox Green Juice  or Super Simple Green Drink.

LUNCH

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Sushi Salad

Serves 1 or 2

This salad includes a powerful mix of sprouts and sea vegetables. Sea vegetables, including nori, are one of the most nutrient-dense plant foods on the planet. They are particularly high in calcium and iodine, which helps to draw toxins from the body.

If you’re at work or on the run, and have no time to prepare this salad, choose a big green vegetarian salad for lunch with an “all natural” dressing. Make sure to read the ingredients; if it looks suspect, ask for fresh lemon and extra-virgin olive oil on the side.

For the Dressing

• 1 tablespoon finely grated ginger root
• 1 tablespoon tamari or soy sauce
• Juice of 1 lemon

For the Salad

• 1 ripe avocado, chopped

• 2 small cucumbers, halved and chopped

• 1 carrot, grated

• Handful of sprouts (preferably alfalfa, watercress, or sunflower sprouts)
• Handful of fresh cilantro, finely chopped

• 1 nori sheet, cut roughly with scissors into bite-size strips
• 
1 tablespoon toasted sesame seeds

To prepare the dressing, take the ginger gratings and squeeze them between your fingers, making your hand a fist, into a small jar. Discard the pulp. Add the tamari (or soy sauce) and the lemon juice to the ginger juice. Close the lid and shake.

To prepare the salad, mix the avocado, cucumbers, carrot, sprouts, cilantro, and strips of nori together in a bowl and toss with the salad dressing. Sprinkle seeds over the top to garnish.

AFTERNOON SNACK

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Activated Almonds (Makes enough for 3 days)

A handful of soaked (or activated) nuts will be your afternoon snack throughout this cleanse. Plan ahead by soaking a large bowl of raw almonds overnight, straining the water away in the morning, and storing them covered in the fridge. Why soak nuts? Find out here: www.foodmatters.tv/articles-1/the-benefits-of-soaking-nuts-and-seeds

• 3 handfuls raw almonds (you can use almonds or a mixture of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine nuts, pumpkin seeds, or sunflower seeds if desired)
• Filtered or spring water, at room temperature 
• 1 teaspoon unrefined sea salt

In a large bowl, place all of the ingredients with enough water to cover fully. Leave at room temperature for at least 4 hours, or overnight. Strain in a sieve. Store the nuts in a covered container in the fridge.

DINNER

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Potassium Balance Soup (Makes enough for 3 days)

Makes 3 Serves (1 serving per night during the detox)

Based on a recipe from physician Henry Bieler (Bieler’s Broth), this vegetable tonic provides an ideal combination for restoring acid–alkaline and sodium–potassium balance to the body’s organs and glands.

• 4 cups spring or filtered water

• 4 medium zucchini, finely chopped

• 3 celery stalks, leaves removed, then finely chopped

• 1 cup roughly chopped green string beans

• 1 large bunch fresh parsley, stems and leaves roughly chopped

• 3 medium tomatoes, finely chopped

• 3 garlic cloves, finely chopped
• 
2 teaspoons unrefined sea salt or 1 tablespoon organic miso paste
• 2 teaspoons dried thyme, rosemary, oregano, or other French Provence herbs for added flavor

Put all of the ingredients in a large stock or sauté pot. Bring to a gentle boil, then lower the heat, cover, and let simmer gently for 30 minutes. Serve warm.

If you wish to create a thicker soup, you can purée the soup in batches in a blender or blend it with an immersion, or “stick,” blender until smooth and creamy; however, this soup is also delicious as is. Store covered in the fridge for use within one week, or freeze for extended storage.

DESSERT

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Chia Seed Pudding (Makes enough for 3 days)

Makes 3 Serves (1 serving per night during the detox)

This after-dinner snack includes chia seeds, a gelatinous plant food that helps to draw out toxins from the liver and pass them into the colon for excretion. Chia seeds are also high in omega-3 and make you feel full and satiated!

• 1 1⁄4 cups Homemade Nut Milk or Homemade Coconut Milk , or if you don’t have time, use store-bought almond or hemp milk (homemade nut milk recipes here:www.foodmatters.tv/articles-1/delicious-nut-milk-recipe)
• 1 tablespoon raw honey or maple syrup
• 4 tablespoons chia seeds

• 1 teaspoon ground cinnamon

In a large jar, combine all of the ingredients and shake well. Pour the mixture into 3 small bowls or glasses and refrigerate until it thickens into a pudding-like consistency, about 30 minutes. This is a delicious treat and keeps for up to a week, covered in the fridge.

AFTER DINNER

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Calming Chamomile Tea

Serves 1

Chamomile tea will help to calm your body and prepare you for a restful night’s sleep. Deep restful sleep during this cleanse is important because of how it will help you digest unwanted stress hormones, which can cause you to gain weight.

• 1 cup spring or filtered water

• 1 chamomile tea bag or 1 tablespoon dried chamomile flowers

Bring the water to a boil and pour into a teacup or mug. Add the tea bag or, if using loose flowers, use a teapot and a strainer. Steep for 3 to 5 minutes, then enjoy.

Optionally, try other herbal detox teas, such as nettle, dandelion root, or licorice root.

VANILLA AND SESAME SHAKE

Karen Knowler   (www.TheRawFoodCoach.com)

At this time of year when it’s still cold for many of us you might want something thick and creamy to drink but that still tastes lighter than a heavy nut-milk if you're trying to lighten your load. I adore vanilla, so having a shake revolve around it is definitely a good thing as far as I can see! This shake feels very nourishing to the soul. Its creaminess is soothing, its “warm” taste welcoming. Yes, this is a “pleased to see you” drink that you’ll want to welcome on a regular basis.
Drink it in!

EQUIPMENT

Blender

INGREDIENTS

1 cup sesame seeds
2 large bananas
2 cups water
3 Medjool dates
1 Tbsp vanilla essence OR 1/2-1 vanilla pod

DIRECTIONS

1. Place all ingredients into a blender and blend on full power until all of the sesame seeds are fully broken down. [NB: Owing to the size of the seeds this may be hard to do – if you prefer no lumps at all you will need to mill the seeds in a nut mill before blending with the other ingredients.]
2. Taste test for sweetness and add more dates or your preferred natural sweetener if required.
3. When you have your perfect blend, write it down for the future, pour it out and find a soft spot on your lounge floor. Bury yourself in cushions and sip, slurp or savor, depending on your mood.

Raw Almond Joy Bars

by SUSAN on JANUARY 4, 2013  (http://www.rawmazing.com)

 

First Layer:

• 3/4 cup raw almond butter (I make my own from this recipe: Almond Butter)
• 1/4 cup coconut oil, softened
• 1/3 cup cacao powder
• 1/3 cup raw coconut sugar
• 1/4 teaspoon vanilla bean paste
• pinch Himalayan salt

1. Whisk all ingredients together and pour into oiled 8 x 8-inch glass pan. Set in refrigerator aside making topping. The bottom layer should be set up (but not completely hard) before adding the next layer.

Second Layer

• 2 cups of dried, unsweetened, raw coconut
• 2/3 cup coconut butter, softened
• 3 tablespoons raw agave nectar (or liquid sweetener of choice)
• 1-2 teaspoons organic almond flavoring (not raw)

1. Place coconut in medium bowl.

2. Whisk coconut butter (not the same as coconut oil), agave and almond flavor. Pour over coconut and mix well.

3. Pat over first layer, top with chopped almonds and ganache. (see below)

4. Refrigerate to set.

Third Layer

1/3 cup almonds, coarsely chopped

Ganache:

• 1/2 cup cacao powder
• 1/2 cup agave
• 1/4 cup coconut oil, melted

1. Whisk all ingredients together.

Caramel Apple Cheesecake

From Sweetly Raw

The Adventures of Raw Food Dessert Chef:

Heather Pace

Raw - Vegan - Gluten Free
Crust
I used 1/8 teaspoon of cinnamon in my crust, as I wanted it to be a soft background flavor. Use more if you want a more defined flavor. You could do without the dried apples, but they really do create a unique crust that goes so well with the whole cheesecake.
2/3 cup almonds
1/4 cup pitted dates
3 tablespoons finely chopped, packed dried apples
1/8-1/4 teaspoon cinnamon, optional
1/2-1 teaspoon water
Grind the almonds in a food processor.
Add the dates and process together into a dough.
Pulse in the apples, cinnamon, and enough water to create a dough that will hold together when pressed.
Press most of the mixture into two small (3-4") cheesecake pans (I had a bit extra for an "apple nut ball" - chef's treat ;) OR press into a bunch of mini silicone muffin cups.

Filling
The filling is great by itself but if you want a cinnamon swirl, simply remove 3 tablespoons of the blended filling and add 1/2-3/4 teaspoon cinnamon to it. After pouring the filling over the crusts, spoon small blobs of the cinnamon mixture over the filling. Use a chopstick to push the mixture down into the cake and then swirl it around.
2 cups peeled, diced apples
3/4 cup cashews
3 tablespoons maple syrup
1 teaspoon lemon juice
1 teaspoon vanilla
2 tablespoons melted coconut butter
4 tablespoons melted coconut oil
Pinch of salt
Blend the first 5 ingredients until completely smooth.
Add the butter and oil. Blend again to incorporate.
Pour over the crusts.
Chill in the fridge for 12 hours, or in the freezer for 5-6 hours and in the fridge for 1-2 hours before removing the ring.

Caramel Sauce
This is the easiest caramel sauce ever and super delish. If you have any of my raw dessert ebooks, you know that I love caramel featuring dates but this easy recipe can be stirred together in a bowl.
1/4 cup maple syrup
2 tablespoons lucuma, sifted
3 1/2 tablespoons almond butter*
1/2 teaspoon pure vanilla
Add the maple, almond butter, and vanilla to a small bowl. Sift the lucuma over top. Stir in.
*A note about the almond butter - I use Dastony stone ground almond butter that is basically like silk. Creamier and silkier than any nut butter I've come across. You may have to adjust for consistency if using other brands that are thicker. Maybe 1/2 - 1 tsp water to thin.

Caramel Apple Topping
1 large apple, peeled and diced small
1 tablespoon finely chopped dried apple
Caramel (above)
Toss the apples with enough caramel to suit your liking! Extra caramel can be used to drizzle over other things, or eaten with sliced apples. It won't last long ;)

Sweet Potato Lentil Stew Sweet Potato Lentil Stew (GF) (V)

An easy, one pot dinner for your family.  From Alicia Silverstone's The Kind Diet.

Ingredients (Serves 4-6):

1/4 cup olive oil

1 medium onion sliced

2 small tomatoes diced

1 teaspoon fresh ginger minced

1 1/2 teaspoons turmeric

1 teaspoon cumin

1 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1/8 teaspoon cayenne

sea salt

2-3 medium sweet potatoes, peeled and cut into 3/4″ cubes (you can add more if you like)

7 cups vegetable broth (or water)

1 cup brown lentils

Directions:

Heat oil in large, deep pot. Add onion and stir until it starts to soften-about 2 minutes.

Stir in tomatoes and ginger. Cook for about 3 minutes.

Stir in turmeric, cumin coriander, cinnamon, cayenne and a pinch or two of sea salt

Cook and stir for 2 minutes. Add more salt if necessary.

Next, add sweet potatoes, broth and lentils.

Bring to a boil over high heat.

Cover and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Three Grain Salad With Beets and Walnuts

Lotsa Vegetable Chowder by Judy Micklewright From Forks Over Knives – The Cookbook

www.ForksOverKnives.com
Ingredients
8 small Yukon Gold, white, or russet potatoes (about
2 pounds), cut into ½-inch chunks
½ small onion, peeled and chopped
3 ears fresh corn, kernels removed (about 1¾ cups),
cobs reserved
2 medium carrots, peeled and diced
2 stalks of celery, chopped
¼ cup chopped red bell pepper
1 cup chopped broccoli and cauliflower stalks,
outer fibrous parts removed and discarded (about
½ pound)
1 clove garlic, peeled and minced
2 tablespoons chopped thyme
1/8 teaspoon white pepper
2 teaspoons ground cumin
3 tablespoons chopped dill
Salt to taste
Instructions:
In a large pot, combine the potatoes, onion, corn kernels and cobs, carrots, celery, pepper, broccoli and cauliflower, garlic, thyme, white pepper, cumin, and 6 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes, or until the vegetables are tender.
Remove the corn cobs and let cool. Remove 1 cup of the soup and puree in a blender with
a tight-fitting lid, covered with a towel. (If you like a thicker soup, puree 2 cups.) Return the
pureed soup to the pot and add the dill. Scrape corn cobs with back of a knife to remove the
creamy corn bits from the kernel, and add the bits to the pot. Stir well and season with salt.

JACKIES BLACK BEAN SALAD *** Hacres.com

1 cup Black Beans (cooked and drained)
1 cup Frozen Corn (thawed)
1 cup Celery (diced)
1/4 cup Sweet Onion (diced)
1/4 cup Red Pepper (diced)
1/4 cup Tomato (diced)
 
Marinate all of the above in your favorite Italian Dressing (the longer the better), stirring occasionally for
best results. Serve on shredded lettuce or eat as is.

Everyone loves it, even non-vegans. Excellent year round!"

ENJOY!
 
*ORGANIC INGREDIENTS ARE ALWAYS RECOMMENDED.

great Superbowl recipes

Recipes for Super Bowl XLVI

Posted on January 31, 2012

Super Bowl XLVI is this Sunday and Julieanna Hever, R.D. has partnered with FOK to bring you delicious, healthy plant-based diet recipes for your Game Day party. Hope you enjoy!

Table of Contents:

1. Hearty Nachos
2. Roasted Red Pepper Hummus Tapenade
3. BBQ Tofu “Wings”
4. Lentil Chili
5. Whole-Grain Corn Muffins

Download PDF Version

 

1 ~ Hearty Nachos

These nachos are a meal in and of themselves. You can also use the versatile cheese sauce on potatoes, raw or cooked vegetables, and cooked whole grains and legumes.

Cheese Sauce:
1/2 cup raw cashews, soaked in water for at least 30 minutes and then rinsed
1 TB. tahini
1 roasted red pepper (rinsed from jar or prepared from fresh)
1/4 cup nutritional yeast flakes
1 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
zest and juice of 1 lemon
1/4 tsp. cayenne pepper
1/4 cup water

Bean Dip:
1 (16-oz.) can oil-free refried beans (plain pinto beans will work, too)
1 cup prepared salsa
1 1/2 tsp. chili powder

Garnishes (optional):
1 avocado, sliced
1/2 cup fresh cilantro, finely chopped (parsley or lettuce can substitute)
1/2 cup prepared salsa
1/2 cup fresh tomatoes, diced
Baked unsalted tortilla chips

1. In a blender, combine cashews, tahini, roasted red pepper, nutritional yeast flakes, tamari, cayenne pepper, and water. Blend on high until smooth and set aside.

2. In a medium saucepan over medium heat, place beans, salsa, and chili powder. Continue to stir while the mixture heats and combines. Once the beans are smooth, turn off heat.

3. Spread bean dip evenly onto the bottom of a medium-sized serving bowl or baking dish. Smooth surface and sprinkle cilantro over beans. Pour some or all of the Cheese Sauce on top of the cilantro. You can serve the extra Cheese Sauce on the side for the rest of the meal or for dipping. Or you can halve the recipe.

4. Garnish with sliced avocado, extra salsa, and diced fresh tomatoes and serve with chips.

2 ~ Roasted Red Pepper Tapenade Hummus

A combination of zesty and sour, this play on hummus may look benign, but it has a spicy kick and will give some heat to keep you energized for the game.

1 (15-oz.) can garbanzo beans, rinsed and drained
1 cup roasted red peppers (from the jar, rinsed)
1/2 cup artichoke hearts, packed in water and rinsed
1/4 cup tahini
zest and juice of 1 lemon
2 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
1 TB. capers
1-2 cloves garlic, minced
1/2 tsp. black pepper
1/4 tsp. cayenne pepper
1/4 cup kalamata olives, pitted (optional, or as garnish)

1. Place all ingredients into a food processor, fitted with an S-blade. Process until well-combined.

2. Serve with baked tortilla chips, whole grain crackers, and/or raw vegetables.

3 ~ BBQ Tofu Wings

Plant-based? Yes…you can still have your spicy hot wings and eat them too. Enjoy these hot and sour “Wings” with oil-free, dairy-free ranch dressing and with crunchy celery.

14 oz. package extra firm tofu
1 (6-oz.) can tomato paste
1/2 cup pineapple juice
1/4 cup 100% pure maple syrup
3 TB. tamari (or Bragg’s liquid aminos or low-sodium soy sauce)
2 TB. apple cider vinegar
2 TB. stone ground mustard
1 TB. minced ginger
1-2 cloves garlic, minced
1/2 tsp. ground chipotle powder
1/2 tsp. paprika (or smoked paprika)
1/2 tsp. ground black pepper
1/4 tsp. onion powder
1/4 tsp. cayenne pepper

1. Rinse and drain tofu, pressing out as much water as possible with paper towels. Slice it into small rectangles (approximately 24 pieces) and set aside.

2. In a blender, combine the remaining ingredients and blend until smooth.

3. Pour half of the BBQ sauce onto the bottom of an 8x10x2.5-inch baking pan. Gently place the tofu pieces over the sauce evenly across the pan. Pour remaining sauce over tofu and distribute it evenly over all the pieces.

4. Place in refrigerator for at least 30 minutes to marinate.

5. Preheat oven to 350°F.

6. Bake for 30 minutes. Then take the pan out, flip the tofu rectangles over and bake for 15 more minutes or until golden brown.

7. Serve with celery sticks and oil-free, dairy-free ranch dressing. You can use this BBQ sauce in other recipes or over baked potatoes, rice, or quinoa.

4 ~ Lentil Chili

This hearty chili is robust and satiating. Enjoy with a Whole-Grain Corn Muffin (or two) and even a dollop of Cheese Sauce. Keep this recipe on standby for anytime you want a warm, easy, and soothing stew.

1 1/2 cups yellow onion, chopped
1 1/2 cups celery, chopped
1 cup carrots, sliced
1 cup bell pepper, chopped
1-2 garlic cloves, minced
6 cups vegetable broth
1 1/2 TB. chili powder
1 tsp. cumin
1 tsp. paprika
1/2 tsp. ground chipotle powder or smoked paprika
1/2 tsp. cayenne pepper
2 cups green lentils, rinsed
1 (28-oz.) can crushed tomatoes
1 (15-oz.) can kidney beans
zest and juice of 1 lime

1. In a large soup pot over medium-high heat, sauté onion, celery, carrots, bell pepper, and garlic in 1 cup of the vegetable broth. Stir occasionally and cook until vegetables soften, approximately 5-7 minutes.

2. Add chili powder, cumin, paprika, ground chipotle powder, and cayenne pepper and cook for an additional minute, stirring well.

3. Add lentils, crushed tomatoes, kidney beans, and remaining vegetable broth into the soup pot. Cover and bring to a boil. Cover and bring to a boil. Once boiling, reduce heat and simmer until lentils are soft, approximately 45 minutes, stirring occasionally.

4. When lentils are cooked, zest and juice lime into the chili and stir. Taste and add spice according to preference. Serve hot with Whole-Grain Corn Muffins.

5 ~ Whole-Grain Corn Muffins

The perfect addition to a piping hot bowl of Lentil Chili is lightly sweetened cornbread. But, for the Big Game, you can make individual cornbread muffins so you can pass them around and keep your eye on the game.

1 1/2 TB. ground flaxseed
1 cup unsweetened plain almond milk
1/2 cup unsweetened applesauce
1/2 cup 100% pure maple syrup
1 cup corn meal
1 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup frozen corn kernels, thawed

1. Preheat oven to 375°F.

2. In a small bowl, combine flaxseed with almond milk and set aside to allow it to gel for 5 minutes.

3. In a large mixing bowl, stir applesauce and maple syrup together and add in flaxseed/almond milk mixture. Then sift in corn meal, oat flour, baking soda, baking powder, and salt. Stir until well-combined, but avoid over-mixing. Add in the corn kernels.

4. Either using a silicone 12-cup muffin pan or a 12-cup muffin pan lined with paper, spoon out equal portions of batter into the cups.

5. Bake for 20 minutes or until toothpick comes out clean when inserted into the center. Serve warm.

Cranberry Fruit Salad

Submitted By: Rhonda Malkmus
Need a popular dish for Thanksgiving or Christmas? You've found it! This refreshing fruit salad has a holiday twist that your guests are sure to rave about!

Ingredients
2 cups organic cranberries
1 tsp orange zest from organic orange (below)
1 organic orange, peeled, sectioned, and quartered
1 tart apple, peeled, cored, and diced
2 ripe pears, peeled, cored, and diced
1-1/2 cups seedless grapes, halved OR organic raisins
3/4 cup fresh pineapple cut into small chunks OR canned pineapple bits in its own juice (no added sugar)
1/2 cup pecans, halved
1/3 cup raw unfiltered honey OR maple syrup
1 tsp cinnamon
1/4 tsp each of ginger and allspice

Directions

1. Combine all ingredients in a bowl.

2. Cover and chill until ready to serve.

Raw Christmas Fudge

Submitted By: Rhonda Malkmus

Your guests will not believe this absolutely delicious Christmas Fudge contains no sugar... or chocolate!

Ingredients
1 cup rolled oats
¾ cup raw carob powder
¼ cup sesame seeds (ground & optional)
¼ cup sunflower seeds (ground)
½ cup raw almond nut butter
5 medjool dates (pitted, soaked 2 hours, and drained)
1 cup walnuts OR pecans (chopped)


Directions

1. Place all ingredients except walnuts or pecans in a food processor and with “S” blade process until well blended.

2. Stir in chopped walnuts or pecans, and spread into an 8-inch pan lined greased with liquid lecithin or palm oil.

3. Chill, cut, and serve.

4. Keeps well in refrigerator for short storage.

Healthy Hot Chocolate

Submitted By: Rhonda Malkmus
Hot chocolate is something many people, especially children, enjoy — especially on a cold day after school! But there are a number of things wrong with hot chocolate: (1) it contains cow milk and (2) it contains chocolate and (3) often contains refined sugar, and there is something wrong with them all.

Cow milk is extremely mucous forming, chocolate contains theobromine (a form of caffeine), and refined sugar compromises the immune system.
Here's a better solution!

Ingredients
1 cup almond milk (store bought or homemade)
1 Tbsp carob powder
1 tsp raw unfiltered honey
1 tsp vanilla extract
Pinch of Celtic Sea Salt (optional)

Directions
1. Place all ingredients in a blender and blend until smooth.
2. Heat in sauce pan on low heat setting until warm.
Make sure you don’t let it boil, or you will destroy the enzymes, thus destroying its life force and some of its nutrients.

Pumpkin Parfait With Ginger Cream And Pumpkin Spiced Granola Topping

Taken from Splendor in the Raw


INGREDIENTS


Pumpkin Parfait 
•  ¼ cup water (more or less)
•  ½ medium pumpkin, peeled, seeded and cut into chunks
•  1 tsp pumpkin pie spice 
•  2 Tbsp raw agave nectar or sweetener of choice 
•  ½ tsp Himalayan pink salt 
•  ½ tsp vanilla powder 


Ginger Cream 
•  1 cup cashews, soaked 4 hours 
•  1 cup coconut cream 
•  ½ cup water 
•  ¼ cup agave 
•  ¼ cup maple syrup 
•  1/8 tsp Himalayan pink salt 
•  2 Tbsp fresh ginger, grated 
•  1 Tbsp lecithin  
•  ½ cup coconut oil, melted 


Pumpkin Spiced Granola 
•  2 cups almonds, soaked overnight
•  1 cup cashews, soaked overnight 
•  1 cup pumpkin seeds, soaked overnight 
•  1 cup raisins 
•  1 Tbsp vanilla powder 
•  1 tsp pumpkin spice 
•  ½ tsp Himalayan pink salt 


PROCEDURE: 
Pumpkin Parfait 
1. Place all ingredients as listed in a high powder blender, blend until smooth and creamy.  
2. Add more water if necessary to create a smooth puree.  
3. Transfer to container and chill until set.  
4. Keeps in freezer in air tight container for months.  


Ginger Cream   
1. Place all ingredients, except the lecithin and coconut oil, in a high powder blender and blend until creamy.  
2. Add lecithin and coconut oil and blend until well combined.  
3. Transfer to a container and chill until set.  
4. Keeps in freezer in air tight container for months.   


Pumpkin Spiced Granola 
1. Place all nuts and seeds in a large bowl, cover with water and soak overnight. Place raisins in a 
separate bowl, cover with water and soak overnight.  
2. Place the raisins, along with their soaking water in a food processor and puree until smooth.  
3. Drain and rinse the nuts and seeds and discard the soaking water.  
4. Add nuts and seeds to raisin puree in food processor and pulse until coarsely chopped, to the 
consistency of granola, then add vanilla, pumpkin spice and salt. Pulse briefly to incorporate.  
5. Transfer mixture onto Teflon sheets and place in dehydrator on 105 F for 4 hours.  
6. Remove from Teflon sheets and continue to dehydrate 8-10 hours or until desired crunchiness.  
7. Keeps in freezer in air tight container for months.   


To Assemble   
1. In parfait glass, place a layer of pumpkin, topped with a layer of the ginger cream followed by 
several more layers of the same.  
2. Top with pumpkin spiced granola and serve.   


Chef Tina Jo is a registered trademarks of Splendor in the Raw, Inc. © Chef Tina Jo. All Rights Reserved.

Captivating Croquettes

Submitted By: Creating A Hallelujah Holiday Feast
An incredible appetizer that's not only delicious -
it's healthy, too! Taken from Their e-book,

Creating A Hallelujah Holiday Feast.

Ingredients

1 carrot (ground with the S-blade of the food processor until it resembles ground beef)
1/2 cup frozen corn kernels, thawed at room temperature
1 can black beans, juice drained and set aside
1/2 cup corn meal, or more for firmer texture
1/2 tsp unrefined sea salt, if using unsalted beans
2 Tbsp tomato paste
1/4 tsp garlic powder
2 Tbsp minced purple onion
2 Tbsp reserved bean juice
oil spray



Directions
Place all ingredients (except oil spray) in a bowl and stir together.
Press all ingredients together coarsely with your hands.
Roll croquettes into a round ball about the size of a golf ball and then press into a patty. If croquettes are too moist to patty, add enough corn meal to hold them together.
Spray skillet liberally with oil and turn pan on medium heat. once oil is hot, place patties in pan.
Cook about 1-2 minutes on each side or until they are brown.
Spray oil into pan between batches.

Makes 17 croquettes.

COCONUT DREAM SMOOTHIE

SERVES: Makes two large wine glasses full

EQUIPMENT

Blender

INGREDIENTS

1 carton coconut milk (or similar)
1 medium mango
4 Medjool dates
1 Tablespoon vanilla essence

DIRECTIONS

1. Simply blend all ingredients thoroughly until a thick, but bit-free consistency is achieved
2. Pour into a tall glass and savour!

Raw Coach Top Tips:

• This is a great recipe for sharing, as this recipe makes two large wine glasses full of smoothie. Drinking this feels decadent and relaxing, so it’s really a good one to use as an "end of the day" treat.

Happy Juice

SERVES: 1-2

If you’re looking for a juice that will really make you smile, then this is it. Happy by name, happy by nature.

EQUIPMENT

Juicer

INGREDIENTS

3 large carrots

5 small oranges

8 strawberries

1” round of pineapple

DIRECTIONS

1. Prepare ingredients for juicing: scrub carrots, trim ends, stalks etc. and cut into juicer-friendly sized chunks.

2. Put all ingredients through a juicer making sure that you have maximum amount of juice.

3. Pour and serve.

Why not try adding a twist of lime?

Recipe of the day!

Thanksgiving Casserole
Ingredients :
    2 cups cooked brown rice (or substitute lentils)
    1/2 cup cashews or walnuts, chopped
    2 slices of whole wheat bread, chopped into small cubes
    1 cup vegetable broth
    1/2 cup soy milk or almond milk
    2 tablespoon nutritional yeast
    1 rib celery, diced small
    1 small onion, finely chopped
    3 tablespoon olive oil
    herbs to taste: sage, marjoram, thyme, rosemary, pepper (or poultry seasoning)
Directions:
Preheat oven to 350 degrees.  Spray a 8- or 9-inch square casserole dish with cooking spray.
While rice is cooking, sauté celery and onion in the olive oil.  Mix well all ingredients in a large bowl. Spread into casserole dish, and bake for 45 minutes.
Tastes even better topped with vegan gravy!
Serves: 8
Preparation time: 30 min

Favorite Cranberry Recipe

Prep Time: 10 Minutes Cook Time: 35 Minutes

Ready In: 45 minutes Servings: 12

 

 

A variety of fresh and dried fruits and nuts are used in this cooked cranberry sauce.  What a great addition to our Thanksgiving meal.

INGREDIENTS: Preferably Organic

1 cup water 1 cup Agave or raw honey 1 (12 ounce) package fresh cranberries 1 orange, peeled and pureed 1 apple - peeled, cored and diced 1 pear - peeled, cored and diced

1 cup chopped dried mixed fruit (I used coconut, pineapple, cherries) 1 cup chopped pecans 1/2 teaspoon Himalayan salt 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg

DIRECTIONS:

1.

In a medium saucepan, boil water and agave or honey. Reduce the heat to simmer, and stir in cranberries, pureed orange, apple, pear, dried fruit, pecans, salt, cinnamon, and nutmeg. Cover, and simmer for 30 minutes, stirring occasionally, until the cranberries burst. Remove from heat, and let cool to room temperature.  You may have to adjust the sweetener to your taste.

This recipe freezes well

Thanksgiving 2011

What a great time of the year!  I haven’t been able to blog anything in a while but thought that this would be the best time to share a few things I am thankful for…..

I am thankful for my wonderful husband who always thinks the best of me and who always does his best to help out so that I am not stressed from all the prep that goes into our dinner as well as everyday life!

I am thankful for the wonderful friends I have that seem to know when I need a laugh to pick me up.

I am thankful for my husbands mom and dad who, because I have no parents with me, are like my own mom and dad.

I am thankful that I have a job and home right now in times where people are without.

I am thankful for being able to come together as a family and celebrate Thanksgiving in a time where most families are bickering and fighting.

I am thankful for the health I have even when I have not been taking care of myself!

the list goes on and on but these are the things that are on my mind.

The number one thing I am thankful for this day and every day of my life is…

I am thankful for my Lord and Savior whom without, I would not be the person I am.  God has given me the blessings I have mentioned above and has answered my prayers not only when I am uplifted but in my darkest times.  He has been with me through out all of my life looking out for me and guiding me with that little voice that tells me what I need to know and sends the people into my life in times when I need them.  I owe everything to God!  I ask that he bless all my friends and family and watch over them.  I ask he blesses everyone out there and keeps them safe.

Happy Thanksgiving to all!