CREAM OF BROCCOLI SOUP
(created by Brenda Block)
Yields: 4 servings
Ingredients:
2-1/2 cups homemade vegetable or chicken stock (or use low-sodium stock)
4 cups chopped broccoli
1 cup unsweetened almond milk
1/4 cup nutritional yeast
1 tsp coarse sea salt
1/8 tsp ground black pepper
1/4 tsp roasted garlic powder
Preparation Instructions:
Put stock and broccoli in a saucepan and bring to a boil. Lower heat, cover and simmer until broccoli is tender. Blend in a blender until mostly smooth but some chunks are good. Pour back into the saucepan. Add almond milk, nutritional yeast, salt, pepper and garlic. Stir to combine and heat until hot. Note: Your urine may turn a fluorescent yellow due to the riboflaven in the nutritional yeast and broccoli. This is harmless.
Yields: 4 servings
Ingredients:
2-1/2 cups homemade vegetable or chicken stock (or use low-sodium stock)
4 cups chopped broccoli
1 cup unsweetened almond milk
1/4 cup nutritional yeast
1 tsp coarse sea salt
1/8 tsp ground black pepper
1/4 tsp roasted garlic powder
Preparation Instructions:
Put stock and broccoli in a saucepan and bring to a boil. Lower heat, cover and simmer until broccoli is tender. Blend in a blender until mostly smooth but some chunks are good. Pour back into the saucepan. Add almond milk, nutritional yeast, salt, pepper and garlic. Stir to combine and heat until hot. Note: Your urine may turn a fluorescent yellow due to the riboflaven in the nutritional yeast and broccoli. This is harmless.
Raw Sweet and Spicy Peanut Veggies
(created by Brenda Block)
Yields: 4 servings
Ingredients:
2 medium zucchini squash, shredded or made into noodles
2 large carrots, shredded or made into noodles
1 large red bell pepper, shredded or made into noodles
Sauce Ingredients:
½ cup creamy peanut butter, no added salt or other ingredients (just peanuts)
2 Tbsp minced onion
2 garlic cloves, minced
2 tsp minced ginger root
2 tsp apple cider vinegar
½ tsp chili powder
¼ tsp ground cumin
¼ tsp curry powder
¼ tsp rounded salt
2 tsp coconut sugar (or minced dates)
Water to desired consistency for sauce
Toppings:
1/2 cup sliced black olives, drained
1/3 cup diced tomatoes
2 Tbsp sunflower seeds
1 Tbsp minced cilantro
Preparation Instructions:
Prepare squash, carrots and red pepper by either shredding them or spiralizing them into noodles. Combine in a large bowl and set aside. Combine sauce ingredients in a small bowl, adding enough water to make the sauce the desired consistency. You want the sauce thick enough to coat the veggies and stick to them but liquid enough to not clump. Stir sauce into veggies and toss to evenly coat. Scoop out onto plates and top with toppings.
Other Options: Try adding chopped peanuts for a delightful crunch and hemp hearts for complete protein and heart-healthy omega 3s. Serve over a bed of shredded greens (shown in pic) or riced cauliflower.
Yields: 4 servings
Ingredients:
2 medium zucchini squash, shredded or made into noodles
2 large carrots, shredded or made into noodles
1 large red bell pepper, shredded or made into noodles
Sauce Ingredients:
½ cup creamy peanut butter, no added salt or other ingredients (just peanuts)
2 Tbsp minced onion
2 garlic cloves, minced
2 tsp minced ginger root
2 tsp apple cider vinegar
½ tsp chili powder
¼ tsp ground cumin
¼ tsp curry powder
¼ tsp rounded salt
2 tsp coconut sugar (or minced dates)
Water to desired consistency for sauce
Toppings:
1/2 cup sliced black olives, drained
1/3 cup diced tomatoes
2 Tbsp sunflower seeds
1 Tbsp minced cilantro
Preparation Instructions:
Prepare squash, carrots and red pepper by either shredding them or spiralizing them into noodles. Combine in a large bowl and set aside. Combine sauce ingredients in a small bowl, adding enough water to make the sauce the desired consistency. You want the sauce thick enough to coat the veggies and stick to them but liquid enough to not clump. Stir sauce into veggies and toss to evenly coat. Scoop out onto plates and top with toppings.
Other Options: Try adding chopped peanuts for a delightful crunch and hemp hearts for complete protein and heart-healthy omega 3s. Serve over a bed of shredded greens (shown in pic) or riced cauliflower.
Carrot Pepita Avocado raw soup
(modified by Brenda Block and inspired by: http://www.onegreenplanet.org/vegan-food/recipe-raw-carrot-avocado-soup/)
Yields: 2 large servings or 4 smaller servings
Ingredients:
2 cups of water
4 medium carrots, scrubbed and roughly chopped
1 medium carrot, scrubbed and diced very small
1 large stalk of celery, roughly chopped
1 avocado, pitted and flesh scooped out
2 green onions, green part slivered for garnish, white part roughly chopped
1 small clove garlic, pressed (I personally prefer 1/4 tsp of Penzy's Roasted Garlic here instead but that wouldn't make it totally Raw)
2 Tbsp+ hemp seeds
2 Tbsp+ pepitas
3/4 tsp sea salt
4 Tbsp olive oil
Preparation Instructions:
Set aside the small diced carrot, the slivered green part of the onion, a little hemp seeds and the pepitas. Place all of the rest of the ingredients into a high-powered blender and process until smooth. Pour into bowls and stir in most of the small diced carrots. Top the soup with the rest of the small diced carrots (or shavings of a carrot), some pepitas, hemp seeds and the green part of the onion.
Yields: 2 large servings or 4 smaller servings
Ingredients:
2 cups of water
4 medium carrots, scrubbed and roughly chopped
1 medium carrot, scrubbed and diced very small
1 large stalk of celery, roughly chopped
1 avocado, pitted and flesh scooped out
2 green onions, green part slivered for garnish, white part roughly chopped
1 small clove garlic, pressed (I personally prefer 1/4 tsp of Penzy's Roasted Garlic here instead but that wouldn't make it totally Raw)
2 Tbsp+ hemp seeds
2 Tbsp+ pepitas
3/4 tsp sea salt
4 Tbsp olive oil
Preparation Instructions:
Set aside the small diced carrot, the slivered green part of the onion, a little hemp seeds and the pepitas. Place all of the rest of the ingredients into a high-powered blender and process until smooth. Pour into bowls and stir in most of the small diced carrots. Top the soup with the rest of the small diced carrots (or shavings of a carrot), some pepitas, hemp seeds and the green part of the onion.
Dilled Salmon Salad (with wrap alternative)
(created by Brenda Block)
Yields: 2 servings
Ingredients:
5 oz precooked wild-caught salmon, flaked or 1-5oz foil package of wild-caught salmon
1 large stalk celery, minced (about ¼ cup)
¼ small onion, minced (about 2 Tbsp)
1 tsp dried dill or 2 tsp fresh dill, minced
¼ tsp sea salt
1/8 tsp black pepper
3 Tbsp vegan mayonnaise (I use Vegenaise which is non-GMO, egg free, gluten free, trans-fat free, dairy free and preservative free)
4 radishes, sliced
¼ cup sugar snap peas in pods, slivered diagonally
2 cups mixed greens, shredded OR 1 cup mixed greens and 2 whole grain tortillas (wrap version – see note)
Grapes or strawberries as side
Preparation Instructions:
In a small bowl, add in the salmon, minced celery, minced onion, dill, salt, pepper and mayonnaise and stir until well blended. For salad version: place 1 cup of shredded greens in each of 2 bowls and top with sliced radishes and sugar snap pea pods then half of the salmon mix. For the wrap version: place half of the salmon mix down the center of each tortilla and top with ½ cup greens each, sliced radishes, sugar snap pea pods and roll up. Serve with grapes or whole strawberries.
Yields: 2 servings
Ingredients:
5 oz precooked wild-caught salmon, flaked or 1-5oz foil package of wild-caught salmon
1 large stalk celery, minced (about ¼ cup)
¼ small onion, minced (about 2 Tbsp)
1 tsp dried dill or 2 tsp fresh dill, minced
¼ tsp sea salt
1/8 tsp black pepper
3 Tbsp vegan mayonnaise (I use Vegenaise which is non-GMO, egg free, gluten free, trans-fat free, dairy free and preservative free)
4 radishes, sliced
¼ cup sugar snap peas in pods, slivered diagonally
2 cups mixed greens, shredded OR 1 cup mixed greens and 2 whole grain tortillas (wrap version – see note)
Grapes or strawberries as side
Preparation Instructions:
In a small bowl, add in the salmon, minced celery, minced onion, dill, salt, pepper and mayonnaise and stir until well blended. For salad version: place 1 cup of shredded greens in each of 2 bowls and top with sliced radishes and sugar snap pea pods then half of the salmon mix. For the wrap version: place half of the salmon mix down the center of each tortilla and top with ½ cup greens each, sliced radishes, sugar snap pea pods and roll up. Serve with grapes or whole strawberries.
Raw Walnut Taco Salad
(created by Brenda Block)
A slightly sweet yet spicy raw "taco" salad. I promise, you won't miss the meat!
Yields: 4 servings
Ingredients:
Walnut Taco 'Meat':
1 cup walnuts (soaked in water overnight, drained and rinsed)
1/4 cup hemp seeds
1/2 tsp chili powder
3/4 tsp ground cumin
1/8 tsp turmeric
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp oregano
3 dates, pitted and quartered
1/2 tsp apple cider vinegar
Base and Toppings:
3 cups shredded greens
1 cup green bell peppers, diced
1 cup tomatoes, diced
1 - 2 avocados, pitted and diced
1/4 - 1/2 cup ranch dressing (recipe further down-can be made ahead and kept in fridge)
Preparation Instructions:
Place all of the walnut taco 'meat' ingredients in a food processor and blend until a fine meal consistency. Fill four bowls with 3/4 cup of greens each. Top each with 1/4 cup of the walnut taco 'meat', 1/4 cup green bell peppers, 1/4 cup tomatoes, 1/4 to 1/2 of an avocado and 1-2 Tbsp of ranch dressing.
A slightly sweet yet spicy raw "taco" salad. I promise, you won't miss the meat!
Yields: 4 servings
Ingredients:
Walnut Taco 'Meat':
1 cup walnuts (soaked in water overnight, drained and rinsed)
1/4 cup hemp seeds
1/2 tsp chili powder
3/4 tsp ground cumin
1/8 tsp turmeric
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp oregano
3 dates, pitted and quartered
1/2 tsp apple cider vinegar
Base and Toppings:
3 cups shredded greens
1 cup green bell peppers, diced
1 cup tomatoes, diced
1 - 2 avocados, pitted and diced
1/4 - 1/2 cup ranch dressing (recipe further down-can be made ahead and kept in fridge)
Preparation Instructions:
Place all of the walnut taco 'meat' ingredients in a food processor and blend until a fine meal consistency. Fill four bowls with 3/4 cup of greens each. Top each with 1/4 cup of the walnut taco 'meat', 1/4 cup green bell peppers, 1/4 cup tomatoes, 1/4 to 1/2 of an avocado and 1-2 Tbsp of ranch dressing.
twice-baked potatoes (with Vegan adaptation)
(created by Brenda Block)
Yields:
4 servings (1/2 potato each)
Ingredients:
2 large potatoes, Idaho Russet, previously baked
1 small avocado, peeled and pitted
½ tsp salt
¼ tsp ground black pepper
2 Tbsp fresh minced chives or 1 Tbsp dried chives
½ tsp. roasted garlic seasoning (I used Penzey's brand)
1 Tbsp nutritional yeast
1/4 to 1/3 cup bacon, cooked and chopped, to taste (omit if vegan)
½ cup frozen mixed veggies (thawed)
Scoop out potato and reserve the potato skins. In a mixing bowl, mash together the potato, avocado, salt, black pepper, chives, roasted garlic seasoning and nutritional yeast. Stir in the bacon and veggies. Stuff the potato skins with this filling.
pepper, chives, roasted garlic, yeast. Add bacon and veggies and stir. Stuff the potato with this filling. Place on a baking sheet and bake at 350 degrees for about 20 minutes or until hot in the center.
Yields:
4 servings (1/2 potato each)
Ingredients:
2 large potatoes, Idaho Russet, previously baked
1 small avocado, peeled and pitted
½ tsp salt
¼ tsp ground black pepper
2 Tbsp fresh minced chives or 1 Tbsp dried chives
½ tsp. roasted garlic seasoning (I used Penzey's brand)
1 Tbsp nutritional yeast
1/4 to 1/3 cup bacon, cooked and chopped, to taste (omit if vegan)
½ cup frozen mixed veggies (thawed)
Scoop out potato and reserve the potato skins. In a mixing bowl, mash together the potato, avocado, salt, black pepper, chives, roasted garlic seasoning and nutritional yeast. Stir in the bacon and veggies. Stuff the potato skins with this filling.
pepper, chives, roasted garlic, yeast. Add bacon and veggies and stir. Stuff the potato with this filling. Place on a baking sheet and bake at 350 degrees for about 20 minutes or until hot in the center.
ranch dressing/dip (created by Brenda Block)
Yields: 1/2 Pint Ingredients: 2 green onions white and green parts, minced 2 tsp fresh parsley, minced 3 cloves garlic, crushed 1/4 tsp dried dill or 1/8 tsp fresh 1/4 tsp onion powder Pinch of black pepper 1/4 tsp sea salt, to taste 1 cup plain yogurt (use coconut yogurt for vegan adaptation) Preparation Instructions: Stir together for chunkier dressing/dip or puree in blender for smoother texture. Pour into Mason half-pint jar and refrigerate to blend flavors. You will also have a little left over for immediate use that will not fit in the Mason jar. This will keep for a few weeks. Add a little water if needed to thin it out at serving time to use as a dressing. Serve as is for a dip. |
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Garden vegetable soupThis recipe by Alton Brown on the food network website is fantastic. Photo and recipe courtesy of foodnetwork.com
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Fire roasted tomato basil soup
(created by Brenda Block)
Yields:
4 servings
Ingredients:
3 medium carrots, thinly sliced
1 small-medium onion, diced
1 small red pepper, seeded and chopped (*see note below)
1 (28 oz) can of diced tomatoes, drained
1 tsp sea salt
1/8 tsp black pepper
1/2 tsp coconut sugar
1 Tbsp olive oil plus a bit more for oiling the foiled pan
1 clove of garlic, minced
1/8 tsp red pepper flakes, crushed (*see note below)
1 Tbsp of either sherry, vermouth or martini
1 cup homemade bone broth without added salt or reduced-sodium chicken broth
1 (14.5 oz) can of organic diced or crushed tomatoes with liquid
1/4 cup unsweetened almond milk
1 Tbsp dried basil or 2 Tbsp fresh basil, minced
Shredded Parmesan cheese and extra basil for garnish as desired
Preparation Instructions:
Preheat oven to 450 degrees F. Line a baking sheet with tin foil and coat it evenly with a little olive oil. In a large bowl, toss the carrots, onion, red pepper (if using-see note) and drained tomatoes with the salt, black pepper and coconut sugar. Spread evenly in foil-lined baking pan and roast in oven for 30 minutes. Be very careful when opening the oven door to check on it or to remove it as the steam from the tomatoes could easily burn your face or hands so step back as you open the oven door. (Trust me on this as I learned the hard way.) Heat the olive oil in a medium-large saucepan. Saute the minced garlic and red pepper flakes (if using-see note) for about one minute. Add in either the sherry, vermouth or martini and de-glaze the pan for a minute. Pour in the broth and crushed tomatoes with the liquid then add all of the roasted veggies. Use an immersion blender to puree it. Alternatively, you can use a regular blended but do this in small batches. The heat of the food will cause it to swell up and go over the edge of the blender even if you have the cover on. Not only is this hot, it will also make a big mess so be sure to only fill the blender jar about 1/3 full for each batch. Return the pureed soup to the heat. Stir in the almond milk and basil and let sit on low heat for about 10 minutes for all of the flavors to blend. Garnish with shredded Parmesan cheese and extra fresh basil as desired.
*Note: This recipe uses crushed red pepper flakes which gives this soup a moderate amount of heat. This heat isn't too hot while you are eating it but it does linger for just a little after you have eaten it. If you would like a more intense heat, increase the crushed red pepper flakes. If you would prefer very little heat, omit the crushed red pepper flakes and use the fresh chopped red pepper and roast it with the other veggies.
Yields:
4 servings
Ingredients:
3 medium carrots, thinly sliced
1 small-medium onion, diced
1 small red pepper, seeded and chopped (*see note below)
1 (28 oz) can of diced tomatoes, drained
1 tsp sea salt
1/8 tsp black pepper
1/2 tsp coconut sugar
1 Tbsp olive oil plus a bit more for oiling the foiled pan
1 clove of garlic, minced
1/8 tsp red pepper flakes, crushed (*see note below)
1 Tbsp of either sherry, vermouth or martini
1 cup homemade bone broth without added salt or reduced-sodium chicken broth
1 (14.5 oz) can of organic diced or crushed tomatoes with liquid
1/4 cup unsweetened almond milk
1 Tbsp dried basil or 2 Tbsp fresh basil, minced
Shredded Parmesan cheese and extra basil for garnish as desired
Preparation Instructions:
Preheat oven to 450 degrees F. Line a baking sheet with tin foil and coat it evenly with a little olive oil. In a large bowl, toss the carrots, onion, red pepper (if using-see note) and drained tomatoes with the salt, black pepper and coconut sugar. Spread evenly in foil-lined baking pan and roast in oven for 30 minutes. Be very careful when opening the oven door to check on it or to remove it as the steam from the tomatoes could easily burn your face or hands so step back as you open the oven door. (Trust me on this as I learned the hard way.) Heat the olive oil in a medium-large saucepan. Saute the minced garlic and red pepper flakes (if using-see note) for about one minute. Add in either the sherry, vermouth or martini and de-glaze the pan for a minute. Pour in the broth and crushed tomatoes with the liquid then add all of the roasted veggies. Use an immersion blender to puree it. Alternatively, you can use a regular blended but do this in small batches. The heat of the food will cause it to swell up and go over the edge of the blender even if you have the cover on. Not only is this hot, it will also make a big mess so be sure to only fill the blender jar about 1/3 full for each batch. Return the pureed soup to the heat. Stir in the almond milk and basil and let sit on low heat for about 10 minutes for all of the flavors to blend. Garnish with shredded Parmesan cheese and extra fresh basil as desired.
*Note: This recipe uses crushed red pepper flakes which gives this soup a moderate amount of heat. This heat isn't too hot while you are eating it but it does linger for just a little after you have eaten it. If you would like a more intense heat, increase the crushed red pepper flakes. If you would prefer very little heat, omit the crushed red pepper flakes and use the fresh chopped red pepper and roast it with the other veggies.