Tabla de contenidos para 2017 en Clean Cooking

The clean eating movement is growing quickly as more and more people focus on consuming natural, organic food and reduce or eliminate their reliance on processed, nutrientdeficient food. The recipes on the following pages are not only delicious, but they allow each ingredient the chance to shine by showing off its particular flavor, color, and character. We’ve taken clean cooking a step further by eliminating dairy products, gluten, simple carbohydrates (like pasta, rice, and cereal-based breads), and refined oils and sweeteners from our ingredient lists. A few recipes call for convenience products like mustard, soy sauce, or canned products—depending on your level of commitment to clean cooking, you may choose homemade versions of these ingredients. Otherwise, we suggest you choose organic when possible, buy cold-pressed oils (which retain antioxidants otherwise…

Agave Agave syrup is made from the agave plant, which is native to South America. Because the syrup is extremely sweet and can cause spikes in blood sugar, it should be used sparingly. Use in place of honey: for every 1 cup of honey, substitute . cup agave syrup. Dates The most commonly available type of date in grocery stores today is the Medjool. They are soft, sweet, and extremely rich in fiber. Originally from the Middle East, they are now cultivated in California. The fruit grows from the very top of the date palm. Dates not only add sweetness but also impart a nice texture to coffee cakes, cookie balls, and smoothies. Their taste is reminiscent of dark syrup, caramel, and vanilla. Honey Much of the honey sold in…

Very Berry Acai Bowl 1 cup frozen berries (raspberries, strawberries, and blueberries) ½ banana, peeled and sliced 1 cup almond milk 2 tsp acai powder (see page 7) ½ to 1 Tbsp peanut or almond butter Blend all ingredients in a food processor or blender. Serves 2 Choco Coco Acai Bowl 2 bananas, sliced and frozen 1 cup coconut milk 1 to 2 Tbsp unsweetened cocoa powder 2 tsp acai powder ½ to 1 Tbsp peanut or almond butter Blend all ingredients in a food processor or blender. Serves 2 Green Passion Amazebowl ½ fresh pineapple 2 kale leaves, torn 1¾ oz spinach 1 mango, peeled, chopped and frozen 1 avocado, chopped 1 cup coconut milk ½ to 1 Tbsp peanut or almond butter Peel and cut the pineapple into…

Blueberry Compote 1¼ cups frozen blueberries, thawed 2 Tbsp honey Pancakes ½ cup buckwheat flour 1¼ cups almond milk, divided 2 large eggs ½ tsp vanilla extract ¼ tsp salt Oil (like canola), for the pan Strawberries, sliced Peanut butter Fresh mint leaves Make the compote: Mash the blueberries in a small bowl. Stir in the honey. Make the pancakes: Whisk the buckwheat flour with half of the almond milk in a bowl until the batter is smooth. Stir in the eggs and the rest of the almond milk. Mix in the vanilla and salt. Heat oil in a skillet and spoon in ? cup of batter. Cook until golden, about 4 minutes. Flip, and cook until nicely browned. Serve with blueberry compote, strawberries, peanut butter, and mint. Makes approximately…

2 Tbsp active dry yeast 3 cups lukewarm water 1¼ cups sunflower seeds 1⁄2 cup whole flaxseeds 1⁄2 cup honey ⅔ cup whole psyllium seeds 2 tsp anise seeds 6¾ oz unprocessed wheat bran 1½ tsp salt 1 2/3 cups buckwheat flour, plus more for topping 1⁄2 cup buckwheat groats, crushed (see tip below) 1⁄2 cup psyllium seed flour Preheat the oven to 425°F. Oil a 9 x 5 x 3-inch loaf pan. Place the yeast in the bowl of a standing mixer, and pour in the water. Add the rest of the ingredients and knead the dough with a dough hook (or by hand). Let the dough rise in the bowl for about 30 minutes. Punch the dough down, then place it in the loaf pan and let the…

1 small watermelon 4 limes, divided 1⅔ cups seltzer Ice Mint leaves Remove the rind from three-fourths of the watermelon, and cut the flesh into chunks. Process the chunks in a juice extractor. Pour the juice into a pitcher or glass jar. Juice two of the limes, and add the lime juice to the watermelon juice. Wash and slice the remaining two limes and add them to the juice. Cut the rest of the melon into chunks and add them to the pitcher. Pour in seltzer and add the mint. Pour over ice. Serves 4…

2 bananas, peeled and chopped 2 cups (heaping) frozen blueberries 1 (14-oz) can coconut milk 2 tsp acai powder 1⁄2 cup fresh blueberries, for garnish Dried coconut chips In a blender, puree the bananas and blueberries. Add the coconut milk and acai powder and blend until smooth. Pour into glasses or glass jars. Top with fresh blueberries and coconut chips. Serves 2 TIP! You’ll find coconut chips in wellstocked health food stores and grocery stores.…

1 yellow onion, minced 2 garlic cloves, minced 3 cups (1½ lbs) sweet potatoes, peeled and grated 1¼ cups rolled oats 1½ Tbsp canola or olive oil 2 large eggs ½ tsp salt ½ tsp freshly ground black pepper 2 Tbsp chopped basil or parsley Canola or olive oil for frying 8 hamburger buns Mache lettuce or spinach 2 avocados, peeled and sliced 1 red onion, peeled and sliced ¾ oz sunflower sprouts Chile-Garlic Mayonnaise (see page 45) Mix the onion, garlic, sweet potatoes, oats, oil, eggs, salt, pepper, and parsley in a bowl. Shape into eight burgers. Heat the oil in a skillet. Add the burgers and cook until browned, about 10 minutes. Flip and cook another 5 to 8 minutes. Toast the hamburger buns. Arrange lettuce on one…

1 clove garlic, minced 1 Tbsp chopped chipotle chiles or ½ tsp red pepper flakes 4 Tbsp mayonnaise or Cashew Mayonnaise (see page 14) Stir the garlic and chiles into the mayonnaise. Store it in a glass jar in the refrigerator for up to one week. INGREDIENT IQ Chipotle chiles are dried, smoked jalapenos. They are usually sold in adobo sauce, which is a tomato sauce that is sweet and tangy.…

BBQ Sauce 4 to 5 plum tomatoes, diced 2 Tbsp coconut sugar ¼ cup maple syrup 1 Tbsp lemon juice, freshly squeezed ¼ to ½ cup water 2 Tbsp tamari soy sauce ½ tsp red pepper flakes Make the BBQ sauce: Stir together the tomatoes, coconut sugar, maple syrup, lemon juice, water, soy sauce, and red pepper flakes in a large saucepan. Cook about 10 minutes, until thickened, stirring occasionally. Strain the sauce through a sieve and let it cool. Carnitas 2¼ lbs pork shoulder roast ½ tsp salt ½ tsp freshly ground white pepper 2⁄5 tsp ancho chile powder 2⁄5 tsp paprika 1½ tsp coconut sugar 2 Tbsp olive oil ½ quart water 2 Tbsp tamari soy sauce Make the carnitas: Preheat the oven to 250°F. Rub the pork…

1½ lb salmon fillet, skin on Salt Freshly ground black pepper 2 Tbsp olive oil ½ Tbsp tamari soy sauce 1 Tbsp olive or avocado oil 1 zucchini 1 garlic clove, minced 2 Tbsp chopped parsley 2 Tbsp chopped basil 4 Tbsp olive or avocado oil 8 cherry tomatoes, halved 2 Tbsp chopped nuts (cashews or almonds) Preheat oven to 300°F. Season the salmon with salt and pepper, and let it sit at room temperature for 10 minutes. In a skillet, heat the oil and cook the salmon skin-side up. Flip and cook the other side for about 3 minutes, until starting to brown. Place the salmon in the oven and bake for 10 minutes, or until cooked through. Mix the soy sauce and oil, and brush onto fish when…

Citronette Dressing 1 tsp fresh lemon juice ½ to 1 tsp honey 2 Tbsp olive oil Salt Freshly ground white pepper Make the dressing: Whisk together the ingredients for the dressing in a small bowl and set aside. Salad 2 Chioggia beets 1 golden beet 1 carrot 1 bunch radishes ¾ oz baby spinach ¾ oz pea sprouts Watercress Assemble the salad: Peel and thinly slice the beets and carrot. Arrange on a platter. Cut the radishes in half if they are large, or slice them thinly. Top the beets with the radishes, spinach, and pea sprouts, and snip some watercress on top. Drizzle the salad with the dressing. Serves 4 INGREDIENT IQ Chioggia beets, also known as candy cane beets, can be found at farmers markets or natural foods…

Ginger Dressing 1 tsp fresh ginger, grated 1 Tbsp freshly squeezed lemon juice 1 tsp honey 3 Tbsp olive oil Make the dressing: Mix together the ginger, lemon juice, honey, and canola oil in a small bowl. Salad 2 golden beets Seeds of ½ pomegranate 1¾ oz hazelnuts 4 figs 1 Tbsp honey 3½ oz mixed lettuces (baby spinach and arugula) 1 tsp crushed anise seeds Assemble the salad: Peel the beets, and put them through a spiral slicer or cut them into very thin strips. Toast the hazelnuts in a dry skillet over medium heat. Rub off their skins with a paper towel or a clean dishcloth. Cut the figs in half down the middle and spread honey over the open, cut sides. Heat a small skillet over medium…

2 carrots ½ red onion, sliced ½ tart green apple, sliced 7 oz green cabbage 7 oz red cabbage 4 Tbsp Cashew Mayonnaise (see page 14) Salt Freshly ground black pepper 1¾ oz roasted and salted peanuts or cashews, coarsely chopped Peel and finely grate the carrots into a large bowl. Add the onion and apple. Thinly slice the green and red cabbage and add to the bowl. Sitr in the mayonnaise, and season with salt and pepper. Sprinkle with the nuts. Serves 4…

Brownies 1 1/2cups walnuts 1 1/2cups dates, pitted ½ cup unsweetened cocoa powder 2 Tbsp peanut butter ½ to 1 Tbsp coconut oil Pinch of salt ½ tsp vanilla extract Frosting 1 ripe avocado ¼ tsp vanilla extract ¼ cup honey 1 Tbsp coconut oil ¼ cup unsweetened cocoa powder 2 tsp cacao nibs Make the brownies: Pulse the walnuts in a food processor until they are coarsely chopped. Add the rest of the brownie ingredients to the food processor and process until a thick batter forms. Press into a 8 x 5.-inch loaf pan lined with parchment paper. Place it in the freezer while making the frosting. Make the frosting: Halve the avocado and remove the pit. Scoop out the avocado flesh. In a food processor, blend all frosting…

Vegan Vanilla Ice Cream 1⅔ cups coconut milk ¼ cup cornstarch 1 vanilla bean ¼ cup sunflower, canola or corn oil 1¼ cups coconut cream ½ cup honey Whisk together coconut milk and cornstarch in a saucepan. Cut the vanilla bean in half lengthwise and scrape out the seeds. Place both bean and seeds in the saucepan with the coconut milk and cornstarch, and bring to a boil while whisking vigorously. Remove from heat and add the oil in a thin stream. Whisk in the coconut cream and honey, and put in the refrigerator to cool. Churn the mixture in an ice cream machine according to the manufacturers instructions. (It will take slightly longer than with conventional ice cream.) Serve immediately or store in the freezer. Makes about 1 quart…

Pie Crust 2 cups + 3 Tbsp grated coconut ⅔ cup almond flour ⅓ cup coconut oil, softened 2 large eggs 2 Tbsp coconut flour ½ tsp vanilla extract Make the crust: Preheat the oven to 350°F. Put the 2 cups of the coconut, almond flour, coconut oil, eggs, coconut flour, and vanilla in a food processor and pulse until a dough forms. Press into a 9-inch pie pan and bake it on the middle rack of the oven for about 10 minutes. Filling ½ quart blueberries 3 Tbsp coconut sugar 1 Tbsp cornstarch Crumble ½ cup rolled buckwheat flakes ¼ cup buckwheat flour ¼ cup grated coconut + more for garnish ¼ cup rolled oats 1/2 cup coconut oil 1½ Tbsp honey Make the filling and crumble: In a…

2 to 3 apples 1 Tbsp ground cinnamon ¾ cup coconut sugar, divided 2 large eggs 5 Tbsp coconut oil 1¼ cups almond flour 2 Tbsp cornstarch 1 tsp baking powder 1 tsp ground cardamom 2 Tbsp pistachios 2 Tbsp almonds, chopped 2 Tbsp goji berries Preheat the oven to 350°F. Grease an 8-inch springform pan. Core and seed the apples and cut them into wedges. Mix cinnamon and 2 Tbsp coconut sugar in a small bowl. Whisk the eggs and remaining coconut sugar in a bowl until light and airy. Melt the coconut oil in a bowl in the microwave. Stir together the almond flour, cornstarch, baking powder, and cardamom in another bowl. Stir the coconut oil into the egg batter. Mix in the dry ingredients. Pour into the…

1 cup walnuts, coarsely chopped ½ cup chia seeds ¼ cup ground flaxseeds ⅓ cup hemp seeds 2 Tbsp cacao nibs ⅓ cup grated coconut 1 cup pumpkin seeds ½ cup dried blueberries or raisins 1 cup dates, pitted 4 Tbsp coconut oil, divided 5¼ oz dark chocolate (54 to 65% cacao), chopped 2 Tbsp grated coconut In a food processor, pulse together the walnuts, chia seeds, flaxseeds, hemp seeds, cacao nibs, coconut, and pumpkin seeds. Set aside 1. cups of the mixture. Add the blueberries, dates and 3 Tbsp coconut oil to the mixture and pulse to combine. Fold in the reserved 1. cups of the mixture by hand. Line a baking sheet with parchment. Pat the mixture into it, about .-inch thick, and put the baking sheet in…

Acai Powder Acai powder comes from the acai palm, also called cabbage palm. Its berries contain high levels of antioxidants; vitamins E, C, B1, B2, and B3; calcium; phosphorus; potassium; protein; amino acids; and fatty acids. How to use: With the flavor of berries and a hint of chocolate, it works well in smoothies and oatmeal. Carob Carob is milled from the dried pod of the St. John’s bread tree. This light brown powder is rich in vitamins B1, B2, and B6; potassium; calcium; copper; magnesium; iron; manganese; and nickel. Carob powder has a light, sweet taste, blending the flavors of toffee and milk chocolate. How to use: Substitute carob for cocoa powder and use in recipes for smoothies, granola, bars, cookies, and ice cream. Chia Seeds Chia seeds come…

1⅔ cups rolled oats 3¾ cups water ½ tsp salt ¼ cup (heaping) flaxseeds 1 cup frozen blueberries 1 cup fresh blueberries 1 tsp ground cinnamon 1 Tbsp sunflower seeds ½ Tbsp flaxseeds Almond milk Bring oats, water, salt, and . cup flaxseed to a boil in a medium saucepan. Stir, lower the heat, and let simmer until thickened, 3 to 5 minutes. Add in the frozen blueberries and bring the oats to a boil again. Pour into a bowl, top with fresh blueberries, ground cinnamon, sunflower seeds, . Tbsp flaxseeds, and almond milk. Serves 4 to 6…

½ cup buckwheat flour ½ cup rolled oats 2 Tbsp potato flour (see page 9) 2 tsp baking powder ¼ tsp salt 2 large eggs ¼ cup honey 2 bananas, peeled and mashed ⅔ cup oat milk ½ cup black currants 2 Tbsp black sesame seeds, divided Preheat the oven to 350°F. Stir together the dry ingredients (buckwheat flour through salt) in a bowl. In a separate bowl, whisk together the eggs and honey. Stir the banana and oat milk into the egg mixture. Stir in the dry ingredients. Add the black currants and 1 Tbsp sesame seeds. Line a muffin pan with paper muffin cups and divide the batter among the cups. Sprinkle with remaining sesame seeds. Bake the muffins in the middle of the oven for 15 to…

1 lb kale, chopped 1 orange, peeled and chopped 2 bananas, peeled and chopped ½ fresh pineapple, chopped 1 tsp spirulina powder or wheatgrass powder Fresh mint for garnish Process the kale and orange in a juice extractor. In a blender, puree the banana and pineapple, then stir into the kale and pineapple juice. Mix in spirulina or wheatgrass powder. Garnish with mint leaves. Serves 2 TIP! Store the banana and pineapple chunks in the freezer for several hours to make the smoothie extra cold and tasty. You can also add in crushed ice.…

Canola or olive oil 4 portobello mushrooms Salt Freshly ground black pepper 1 red onion, sliced Lettuce Sliced tomato Chile-Garlic Mayonnaise (see page 45) Heat the oil in a skillet. Add the mushrooms, season them with salt and pepper, and cook about 5 minutes. Flip and cook an additional 5 minutes, until golden. Remove to a plate. Put the onion slices in the skillet and cook over medium heat until golden, stirring frequently. Toast the buns. Put lettuce leaves on one half and top with slices of tomato. Add the mushroom and top with the onions and more lettuce. Spread garlic mayonnaise on the other half of the bun, and place on top. Serves 4…

Arugula Pesto 1¾ oz arugula 1 oz basil 3½ oz pine nuts or walnuts + ¼ cup for garnish 1 to 2 garlic cloves ¼ to ? cup olive oil Make the pesto: Chop the arugula and basil in a food processor. Add the nuts and garlic and pulse until they are coarsely chopped. Add the oil while keeping the food processor running. Toast the remaining nuts lightly in a dry skillet. Tomato Sauce 2 Tbsp olive oil 1 yellow onion, chopped 2 tomatoes, chopped ½ red bell pepper, seeded and diced 1¼ cups canned crushed tomatoes 2 garlic cloves, chopped 1 Tbsp honey ½ tsp salt Make the sauce: Heat the oil in a skillet with high sides and add the onion. Cook over medium heat, stirring, until soft.…

Spicy Glaze 1 Tbsp honey 1 tsp red pepper flakes 1 Tbsp soy sauce 1 Tbsp BBQ sauce ½ tsp salt Make the glaze: Stir together the honey, red pepper flakes, soy sauce, BBQ sauce, and salt. Lamb 3¼ lb boneless lamb roast Salt and pepper 6 garlic cloves 5 sprigs fresh rosemary 2 Tbsp olive oil Make the lamb: Preheat oven to 350°F. Trim excess fat off the roast and season with salt and pepper. Chop three of the garlic cloves and spread them, along with the rosemary, on top of the roast. Starting from one narrow end, roll up the lamb. Using kitchen twine, tie the roast crosswise at 1-inch intervals. Cut small slits into the meat with a sharp knife and insert the rest of the garlic…

Salmon 1 lb salmon fillet 2 Tbsp salt 4 Tbsp coconut sugar 2⁄5 tsp freshly ground black pepper 1 tsp red pepper flakes 1 beet Make the salmon: Place the salmon skin-side down in a pan. Mix salt, coconut sugar, pepper, and red pepper flakes. Sprinkle the mixture on all sides of the salmon. Wash and peel the beet, and then rinse it again. Coarsely grate and spread over the salmon. Leave the salmon at room temperature for a couple of hours until the sugar stwarts to dissolve. Place plastic wrap over the fish and refrigerate it for 24 hours. Turn the salmon over and leave it for another 24 hours. Dijonnaise 3 egg yolks 1½ Tbsp apple cider vinegar 2 Tbsp coarse-grain Dijon mustard 1/2 to 11⁄4 cups canola…

Sauerkraut 1 lb red cabbage 1 Tbsp caraway seeds ½ Tbsp salt 2 cups water Make the sauerkraut: Thinly slice the cabbage and layer in a bowl with caraway seeds and salt. Squeeze and knead the cabbage with your hands so that it wilts and liquid begins pooling at the bottom of the bowl. Pack the cabbage as tightly as you can in a glass jar (be sure it’s been washed well and rinsed) and pour in any of the liquid that has collected in the bowl. Set a weight (such as a rock in a plastic bag) on top of the cabbage to compress it. (It’s important to eliminate as much oxygen as possible.) Let it sit for at least 48 hours in a cool place (68 to 72°F).…

4 ripe avocados Juice of 1 lime 2 to 3 garlic cloves, chopped 2 Tbsp finely chopped yellow onion ½ tsp salt ½ tsp freshly ground black pepper Seeds of ½ pomegranate Halve the avocado and remove the pit. Scoop out the avocado flesh. Using a fork, mash the avocado with the lime juice. Mix in the garlic and onion; season with salt and pepper. Top with pomegranate seeds. Serves 4…

½ lb parsnips ½ small rutabaga 1 avocado ¼ pineapple, diced 1 mango, peeled and diced ½ zucchini, thinly sliced Seeds of ½ pomegranate 1 Tbsp avocado or olive oil Peel and cut the parsnips and rutabaga into thin strips and place in a bowl. Halve the avocado and remove the pit. Scoop out the avocado flesh, cut into pieces, and add to the bowl. Stir in the pineapple, mango, zucchini, and pomegranate seeds. Mix well, drizzle with oil, and mix again. Serves 4…

Peanut Butter Fudge 2 to 3 Tbsp coconut oil 4½ oz peanut butter 2 Tbsp coconut cream 2 Tbsp honey ½ tsp vanilla extract 2 tsp shredded coconut Melt the coconut oil in the microwave in a medium bowl. Add the peanut butter, coconut cream, honey, and vanilla to the bowl and stir until smooth. Pour into an 8 x 4-inch loaf pan lined with parchment. Place the pan in the freezer until the fudge is firm. Sprinkle with coconut, and cut into pieces. Chocolate Fudge 1¾ oz dark chocolate (54 to 65% cacao) 2 Tbsp coconut oil 1 cup peanut or almond butter ¼ cup unsweetened cocoa powder 1 to 2 Tbsp maple syrup 1 Tbsp cacao nibs Melt the chocolate and coconut oil in separate bowls in the…

Acai Ice Cream 2 bananas, peeled, sliced, and frozen 1 cup frozen raspberries ½ to ¾ cup water 2 Tbsp acai powder ½ to 1 Tbsp honey In a food processor, mix the bananas and raspberries. Add water, a little at a time, and the acai powder. Sweeten with honey. Store the ice cream in the freezer for 1 hour before serving. Serves 2 Wheatgrass Ice Cream 1 ripe avocado 2 bananas, peeled, sliced and frozen 2 Tbsp wheatgrass powder (see page 7) ½ to 1 Tbsp honey Halve the avocado and remove the pit. Scoop out the avocado flesh. In a food processor, mix avocado, bananas, and wheatgrass powder. Sweeten with honey. Store the ice cream in the freezer for 1 hour before serving. Serves 2 TIP! If you’d like…

Crust 1⅔ cups dates, pitted ½ cup raw cashews ¼ cup almond or peanut butter ¼ to ½ cup coconut oil, softened Make the crust: Grind the dates and cashews in a food processor. Add the almond or peanut butter and pulse. Add . cup coconut oil and pulse until the dough holds together, adding more oil as needed. Place a round of parchment paper on the bottom of a 7- or 8-inch springform pan. Press the crust mixture into the base of the pan and refrigerate. Coconut-Cashew Cream Filling ½ cup raw cashews, soaked for 4 to 6 hours, and drained ½ cup almond milk ¼ cup coconut oil, softened 1½ Tbsp honey 1 vanilla bean Make the filling: Place the cashews and the almond milk in a food…

Flours and Grains Buckwheat Flour Buckwheat flour looks similar to wheat flour, but it comes from an herbaceous plant that is related to rhubarb and sorrel and is naturally gluten-free. Its seed is finely ground into flour. Because buckwheat flour lacks gluten, the texture of baked goods made with it tends to be denser. It works well in recipes for scones, muffins, and pancakes. Buckwheat is a rich source of nutrients such as minerals, essential amino acids, potassium, magnesium, phosphorus, iron, and vitamin B. Corn Flour This particular flour is made from sweet corn, which is a member of the grass family. Corn flour is milled from dried whole corn kernels. The flour is light yellow, and it contains antioxidants, essential fatty acids, and minerals such as magnesium, iron, potassium,…

Basic Nut Butter 1¼ cups raw nuts (peanuts, cashew nuts, shelled pistachios, blanched almonds) ¼ tsp sea salt (optional) Grind the nuts in a food processor or blender until they form a smooth paste. Stir in the salt, if desired. Makes about 1 cup TIP! Add 2 Tbsp honey for a sweeter butter. Hazelnutella 1 cup raw hazelnuts 3½ oz dark chocolate (56 to 64% cacao) ½ cup coconut cream ¼ cup coconut sugar ¼ tsp salt 1 cup + 1½ Tbsp unsweetened cocoa powder 3½ Tbsp coconut oil Roast hazelnuts in a dry skillet over low heat for about 12 minutes. Rub off the skins with a clean dish towel. Grind the nuts and chocolate in a food processor or blender. Bring the coconut cream, coconut sugar, salt, and…

Vanilla Chia Pudding 1¼ cups almond, rice, or oat milk ¼ cup chia seeds ¼ tsp vanilla extract Mix all ingredients thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight, or at least 8 hours. Serves 2 Blueberry Chia Pudding ¼ cup blueberries 2/3 cup almond, rice, or oat milk 1 Tbsp honey 1/3 cup chia seeds ½ cup raspberries and blueberries, for serving ½ tsp honey Blend . cup blueberries, milk, and 1 Tbsp honey. Stir in the chia seeds thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight, or at least 8 hours. Top with raspberries and blueberries, and drizzle with additional honey. Serves 2 Chia Pudding with Banana and Peanut Butter ½ banana, peeled 1…

Scones 1¼ cups soy flour 1⅔ cups rice flour 3 Tbsp whole psyllium seeds 1⁄3 cup psyllium seed flour (see page 9) 2 tsp baking powder ½ tsp salt 5 Tbsp butter 2¼ cups rice milk 1 Tbsp maple syrup Fig Marmalade 8 fresh figs 1 bay leaf 2 to 3 Tbsp water 6 Tbsp honey or coconut sugar Make the scones: Preheat the oven to 400°F. Line a baking sheet with parchment paper. Mix the dry ingredients (soy flour through salt) in a large bowl. Melt the butter in a small saucepan. Add the rice milk to the melted butter, and let the mixture cool. Stir into the dry ingredients. Mix in the maple syrup. Drop .-cup mounds of dough onto the prepared baking sheet. Bake on the middle…

2 oranges, peeled 2 carrots, peeled and chopped 1 mango, peeled and chopped 1 banana, peeled and chopped ½ tsp pumpkin seeds ½ tsp sunflower seeds Process the oranges and carrots in a juice extractor. Put the mango and banana in a blender and puree. Stir this mixture into the orange and carrot juice. Pour into glasses and sprinkle on the pumpkin and sunflower seeds. Serves 2 TIP! For a boost of nutrition and color, process a ¼-inch piece of peeled fresh ginger and a 1-inch piece of peeled fresh turmeric root with the oranges and carrots.…

1 white or yellow onion, minced 2 cloves garlic, minced 3 cups (1½ lbs) beets, peeled and grated 1 cup rolled oats ⅔ cup buckwheat flour 1½ Tbsp canola or olive oil 2 large eggs ½ tsp salt ½ tsp freshly ground black pepper Canola or olive oil for frying 8 hamburger buns 8 lettuce leaves 2 avocados, peeled and sliced 1 red onion, peeled and sliced Mix the onion, garlic, beets, oats, buckwheat flour, oil, eggs, salt, and pepper in a bowl. Shape into eight burgers. Heat the oil in a skillet. Add the burgers and cook until browned, about 8 minutes. Flip and cook another 8 minutes. Toast hamburger buns. Arrange lettuce on one half of the bun and top it with the burger, avocado, and red onion.…

½ red onion, minced ½ red onion, minced 1 clove garlic, minced 14 oz vegetable pulp (left over from juicing) 1 large egg 1 Tbsp cornstarch ½ tsp salt 2 Tbsp chopped fresh basil Canola or olive oil for frying Sea salt flakes Freshly ground black pepper or red pepper flakes Mix the onion and garlic in a bowl with the pulp, egg, cornstarch, salt, and basil. Form into four burgers. Heat the oil in a skillet. Add the burgers and cook until golden, about 8 minutes. Flip and cook another 5 to 8 minutes. Sprinkle with salt and pepper. Serves 4…

Chicken 1 organic chicken Salt Freshly ground black pepper 4 Tbsp olive or canola oil, divided 2 Tbsp chipotle chiles, chopped Make the chicken: Preheat the oven to 300°F. Season the chicken with salt and pepper, and drizzle it with 2 Tbsp oil. Place the chicken on a rimmed baking sheet and roast it on the middle rack of the oven for a total of 1. hours, or until the internal temperature of the chicken reaches 165°F. When 15 minutes roasting time remains, mix the chipotle and remaining oil to make a glaze. Remove the chicken from the oven and brush it with the glaze. Put the chicken back in the oven to finish cooking. Brush the chicken with the glaze again immediately after the roasting is complete. Black Beans…

3½ oz cellophane noodles ½ red onion, sliced 2 green onions, or a 4-inch piece of leek, sliced 1 red bell pepper, sliced 1¾ oz arugula 3 Tbsp tamari soy sauce 2 Tbsp maple syrup 1 Tbsp olive oil 1 red chile pepper, sliced 3 poblano peppers, sliced 8 slices top sirloin, grilled 2 oz roasted and salted peanuts, chopped ½ tsp white and black sesame seeds Cilantro for garnish Boil the cellophane noodles in lightly salted water according to the package instructions. Drain and place in a large bowl. Mix in the red onion, green onion or leek, bell pepper, and arugula. Heat olive oil in a small skillet and cook the red chile and poblanos until softened and charred. Mix the soy sauce and maple syrup in a…

Pickled Grapes 10½ oz green seedless grapes 1 cup water ¼ cup honey Juice and peel of 1 lime Make the pickled grapes: Put the grapes in a medium-size glass jar. Bring water, honey, and lime juice to a boil in a saucepan. Pour the warm liquid over the grapes and stir in the lime peel. Place a lid on the jar and leave the grapes to cool. Lime Dressing Juice and peel of 1 lime 1 tsp honey 3 Tbsp olive oil Make the dressing: Stir together the ingredients for the lime dressing. Salad 4 kale leaves 1 cup blueberries ½ cup goji berries (see page 7) 4 Tbsp pumpkin seeds 2¾ oz pecans Assemble the salad: Remove the stems from the kale and tear the leaves into small…

Orange Dressing Juice from 1 orange Grated peel from ½ orange Juice from 1 lemon 1 Tbsp honey 2 Tbsp olive oil ⅓-inch piece fresh ginger, peeled and grated Salt Freshly ground white pepper Make the dressing: Mix orange juice, grated peel, and lemon juice in a bowl. Whisk in the honey, 2 Tbsp oil, and grated ginger. Season with salt and white pepper. Melon Salad 3½ oz raw cashew nuts ½ tsp olive oil 1 cantaloupe, peeled and seeded 2¾ oz lettuce (mache or arugula) 2½ oz alfalfa sprouts 2 Tbsp pumpkin seeds Cashew Mayonnaise (see page 14) Assemble the salad: Toast the cashews lightly in a dry skillet over medium heat. Drizzle in . tsp oil and stir. Sprinkle with salt, and transfer the nuts to a paper…

Basic Hummus 1 15½-oz can chickpeas 2 garlic cloves, chopped 1 Tbsp tahini (sesame paste) 3 Tbsp olive oil 1 to 2 tsp lemon juice ½ tsp salt Freshly ground black pepper Drain and rinse the chickpeas under cold water. In a food processor, blend the chickpeas and garlic. Add in the tahini and oil, and season with lemon juice, salt, and pepper. Blend until smooth. Green Pea Hummus 2 garlic cloves, chopped 1? cups frozen green peas, thawed 3 sprigs mint or 2 Tbsp chopped chives 2 Tbsp olive oil ½ tsp salt Freshly ground black pepper In a food processor, pulse the peas and garlic with the mint or chives. Add in the oil, and season with salt and pepper. Blend until smooth. Hummus with Herbs and Mediterranean…

7 oz raw cashews 5¼ oz shredded coconut 1¾ oz sesame seeds 2 Tbsp unsweetened cocoa powder 1 Tbsp agave syrup or honey 3½ oz dark chocolate (56 to 70% cacao) 2/3 cup unsweetened cocoa powder, matcha (green tea powder), or freeze-dried raspberry powder Soak cashews in a bowl of cold water. Place a dish towel over the bowl and leave it at room temperature overnight. Drain the water and grind the nuts coarsely in a food processor. Add the coconut, sesame seeds, cocoa, and agave syrup or honey to the food processor, and mix until you have a paste that can be rolled into balls. Melt the chocolate in a bowl in the microwave. Roll the truffles first in chocolate and then in cocoa powder, matcha, or raspberry powder.…

Crusts ½ cup almond flour 2 to 3 Tbsp honey 3 Tbsp coconut oil ½ tsp ground cinnamon Make the crust: Mix the almond flour, honey, coconut oil, and cinnamon in a large bowl. Divide the mixture into four pieces and roll into rounds with a rolling pin. Place each into a small individual tart pan and refrigerate for about 2 hours until the crusts have set. Filling 4 Tbsp peanut butter 1 tsp lemon juice 1 Tbsp honey 1 tart, crisp apple Ground cinnamon Make the filling: Spread 1 Tbsp peanut butter in each tart pan. Mix the lemon juice and honey in a small bowl. Core and thinly slice the apple and dip the slices in the lemon-honey mixture. Place the apple slices in the crusts and dust…