Healthy Plant Based Recipes
Here are just a few recipes I love to make.
The Green Smoothie
The Green Smoothie was made popular by Victoria Boutenko who wrote the book “The Green Life “In search of the perfect human diet, Victoria Boutenko compares the standard American diet with the diet of wild chimpanzees. Chimpanzees share an estimated 99.4% of genes with humans, but their diet is dramatically different from ours. The most glaring difference is that chimpanzees consume significantly more green leaves than humans. Based on these observations, Victoria has developed a series of green smoothie recipes that enable anyone to consume the necessary amount of greens in a palatable way.”
There are many ways to enjoy the “green smoothie.” It is easily made up by throwing some raw fresh fruit in a blender and adding a handful or two of green leafy vegetables such as spinach, kale, chard or romaine, add water and blend.
Here are a few of my favorites:
Orange, Banana, Spinach
Fresh Squeezed orange juice from 3-4 oranges
Or 1 juicy orange
1 ripe frozen banana
Two handfuls of organic baby spinach leaves.
Fill blender with filtered water and blend.
Strawberry, Banana, Spinach
Two handfuls of fresh strawberries
1 rip frozen banana
Two handfuls of organic baby spinach leaves
Fill blender with filtered water and blend.
Peach, Banana, Date, Greens
1 large peach
1 tablespoon of flax seed oil
1 large handful of organic salad mix, kale or chard
2 dates, pitted
Fill blender with filtered water and blend.
You may add ice (from filtered water) and agave nectar to any of these recipes if you desire colder or sweeter. Add more water if too thick.
Creamy Orange and Green
Juice from two oranges
1 ripe banana
A large handful of organic spinach
1 cup of soymilk, almond milk, cashew milk, hemp milk, coconut milk or another plant based milk.
1/2 cup of water
Blend and Enjoy! This one is sweet on its own from the orange juice. No need for agave or sweetner of any kind. If you want it sweeter omit the water. Less sweet, add more.
Raw Chocolate Smoothie
high in antioxidants and a great energizing brain food!
1 handful of raw nuts (walnuts, cashews, pecans, brazil nuts)
1 or 2 banana’s frozen or fresh
2 tablespoons ground golden flax meal or flax seed oil
1 heaping tablespoon of raw cacao powder
1 tablespoon of maca or mesquite powder
sweeten with coconut sugar, xylitol or honey
Add ice if you desire
Add a handful of goji berries, a tablespoon of hempseed for additional protein and nutrients.
Add a little bit of water and blend well until nuts are blended completely. Then slowly add water and ice until blender is full. Serve fresh!
This is a high protein, high mineral drink that is 100% nutrient dense. Perfect for breakfast or an afternoon snack.
good source of vitamin C and a great refresher
Four oranges juiced
1 frozen banana
Mix in a blender and enjoy!
Makes one serving…for more double the recipe
Sesame, Strawberry Protein Shake
One heaping tablespoon of raw Tahini
3-4 organic strawberries (large)
one ripe banana (fresh or frozen)
1 tablespoon Maca Powder
2 tablespoons hemp seed or help protein powder
sweeten with coconut sugar, honey or xylitol
one glass of filtered water
3-4 ice cubes (made from filtered water.)
Put all ingredients in the blender with a little water and blend adding the rest of the water slowly. Add ice and serve.
Hot Lemon Tea
This is a great breakfast or evening cleansing drink.
One cup of mildly hot (not boiling) water
Juice of one whole lemon
One heaping tablespoon of honey
A pinch of Cayenne pepper
Mix together and enjoy.
Green Greens Salad
an important addition to your daily diet
(use all organic ingredients if possible)
Several dark green kale leaves marinated in olive oil for about 20 minutes
Several leaves of chard, red or rainbow
Several leaves of romaine lettuce
One shredded Carrot
One Bell Pepper sliced
One Avocado, sliced
One or two tomatoes sliced thinly
One cucumber sliced
Two tablespoons of pumpkin or sunflower seeds
Mix together romaine, kale and chard in a large bowl, add carrots, pepper, and cucumber. lay the avocado and tomato slices over the top and sprinkle the seeds over the whole mixture.
Serve with your favorite healthy dressing.
Fresh Nut Milk
great source of protein
1/2 cup of raw nuts
3 cups of filtered water
1 pinch of sea salt
1 tablespoon of pure maple syrup or honey (optional)
Mix in a blender and filter through a cheese cloth or sprout bag. Refrigerate the almond milk. Use for smoothies, cereals, raw chocolate milk or drink by itself. Last for up to three days in the fridge.
NOTE: Raw almonds are not readily available due to the new law requiring all almonds to be pasterized. Unfortunately this law does not require sellers to disclose that these almonds are not truly raw and most stores, including natural food stores will still market them as “raw.”
I use walnuts, pecans, brazil nuts and seeds such as sesame.
Raw Trail Mix (Ideal Snack Mix)
1/2 cup of Goji berries
1/2 cup of raw Cacao nibs
1/2 cup of raw sunflower seeds
1/2 cup of raw pumpkin seeds
1/2 cup of raw coconut flakes (large)
1/2 cup of raw, organic raisins
Mix together and enjoy. Great to take with you hiking, road trips, to work or just to have around the house. 100% pure concentrated nutrition.
Rawkin Raw Soup
3 tomatoes (medium)
2-3 cloves of garlic
3-4 fresh basil leaves
1 heaping tablespoon Miso
Juice of 1/2 small lemon (1 tablespoon)
1/2 teaspoon celtic or himalayan sea salt
Put all ingredients in a food processor and blend. Delicious cold or can be warmed no hotter than 104 degrees or slightly hot to the touch. Remember heating will kill the precious and badly needed enzymes so serve cold or warm, not hot!
You can make lots of variations on this soup. Whatever fresh vegetables you enjoy can be added to the food processor. We’ve used bell peppers, other peppers, lots of tomatoes, garlic, onion, some curry, cumin and other spices to taste.
Rawkin Raw Chocolate
3 heaping tablespoons of raw chocolate powder
3 heaping tablespoons of extra virgin coconut oil (raw)
2 tablespoons of agave nectar, xylitol, coconut sugar or sweeten to taste
2 tablespoons of raw cocao nibs
Melt the coconut oil by putting in a bowl and setting the bowl in a larger bowl or pan with hot water. Do not melt on the stove.
Mix all ingredients together and spread on a cookie sheet or in a pan. Put in fridge or freezer to firm. Cut into squares and store in the fridge.
Raw Carrot Cake
This recipe was borrowed from
3c carrot, finely grated
2c pecans, ground in a food processor
1/4c raisins, roughly chopped
1 1/2t mixed spice*
1/2t orange zest
1/2c desiccated coconut
* Mixed spice is a blend of cinnamon, coriander seed, caraway, nutmeg, ginger and cloves.
** Make the date paste by grinding 1c soft dates and 1/2c orange juice in a food processor until smooth.
• Thoroughly mix all ingredients together in a large bowl.
• Shape into individual cakes or press into one large cake, ready to be cut at the end.
• Place on a dehydrator sheet and dehydrate at 115 degrees F for 8 – 12 hours. If you don’t have a dehydrator you can simply place the cake into the fridge to set.
(The last time I made this cake I used the oven at the lowest temp for one hour and the cake never got hot, only warm. It helped to set the cake without heating it past 100 degrees. I then transferred it into the fridge to set. Works great and very moist. When I used the dehydrator it shrunk quite a bit and dry in comparison.)
For the frosting
1 1/2c cashews
2T agave nectar
3T coconut oil
For a creamier frosting I used 1/2 cup coconut oil, 1 cup of coconut flakes, 1/2 cup dates, agave nectar to desired sweetness and 1 tablespoon lemon juice. Loved it!
Use recipe above only substitute apples for carrots. I only grate 1 cup of apples and blend the rest in the food processor for a moister cake. I like to put this cake in the dehydrator for about 4 hours and then remove and refrigerate.
Oh my Goddess these are really good! And such a great source of energy!
2 cups of pecans or walnuts (soaked for eight hours)
1 cup of dates
teaspoon of cinnamon
1/2 teaspoon of nutmeg
Put all ingredients in the food processor and blend until doughy. Form balls and put either in the fridge or in the dehydrator for 12 or more hours. Store in the fridge.
2-3 heads of curly Kale washed and spun dry
2-6 tablespoons extra virgin cold pressed olive oil
6 tablespoons Apple Cider Vinegar
2 tablespoons nutritional yeast
2 teaspoons chili powder
2-3 cloves garlic
1 teaspoon himilayan sea salt
Mix in a large bowl and marinate 1 large bowl of washed Kale torn from its large center stem. place the individual leaves on the dehydrator sheets. Dehydrate at 105 degrees or cooler until crisp. These are the best snack ever. We love them and can eat two heads of Kale a day this way.
note: You can begin deydrating at 115-120 degrees in the dehydrator for the first 1-2 hours before the air circulation gets hot and then turn down to 105-110 degrees. This makes the Kale chips crisp in about four hours.
Live Food Veggie Tortilla
1 sprouted grain tortilla
1 teaspoon Miso
Spread the miso on the tortilla and layer the veggies and cheese. Sprinkle with apple cider vinegar or organic dressing.
Where can you get raw Goji Berries and Raw Cacao, Agave Nectar and other items?
Often your local whole food store will carry them, however there is a great service at http://www.azurestandard.com/ where you can get these items in larger quantities for a great price. They are an organic, bulk buying club and make drops all over the Country. So see about finding a drop point in your area, or becoming a drop point if you can gather together enough people interested in purchasing whole foods.
I order many of my superfoods, raw cacao, coconut oils and goji berries through www.amaon.com. They have the best prices. With an Amazon Prime membership you get free shipping and delivery usually within two days. You can also download movies.