Professional Documents
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Happy Belly English
Happy Belly English
***
Yasmine Nazmy
3 AUDIOBOOK COLLECTIONS
6 BOOK COLLECTIONS
About The Author.......................................... 4 Vegan Niçoise Salad .................................... 65
Introduction ................................................... 5 Lentils & Peppers Salad ............................... 66
About Gluten-Free ........................................ 6 Strawberry Avocado Orange Salad .............. 68
About Dairy-Free .......................................... 8 Apple Walnut Salad ...................................... 70
About Grocery Shopping .............................. 10 Mango Balsamic Salad ................................. 71
About Kitchen Equipment ............................. 11 Strawberry Balsamic Salad .......................... 72
A Few Health Notes ...................................... 12 Raw Falafel Salad ........................................ 74
Advice For Happy Digestion ......................... 14 Beetroot Quinoa Bowl................................... 76
Grape & Purslane Salad ............................... 78
Soups, Sauces and Dips Summer Rolls ............................................... 80
Chard Rolls ................................................... 82
Root Soup..................................................... 16 Cabbage Rolls .............................................. 82
Herbed Broccoli Soup................................... 18
Thai Sweet Potato Soup ............................... 20
Mushroom Soup ........................................... 21 Main Dishes
Zucchini Soup ............................................... 22 Sushi Maki .................................................... 85
Pumpkin & Carrot Soup ................................ 24 Sushi Ura Maki ............................................. 86
Sweet Chili Sauce ........................................ 28 Sweet Potato Fajitas..................................... 88
Carrot Ginger Dip ......................................... 30 Vegan Shawerma Wrap................................ 90
Peanut Dip .................................................... 32 Bolognese Sauce ......................................... 92
Sweet Potato Dip .......................................... 33 Vegetable Lasagna ....................................... 94
Roasted Red Pepper Dip.............................. 34 Creamy Mushroom Noodles ......................... 96
Rainbow Tahina Sauce ................................. 36 Mushroom Risotto ........................................ 98
Basic Pesto................................................... 38 Spiced Basmati Pilaf..................................... 99
Ginger Coriander Pesto ................................ 38 Beetroot Burger ............................................ 100
Avocado Pesto ............................................. 40 Mushroom Burger ......................................... 102
Tzatziki Dip ................................................... 41 Pizza ............................................................. 104
Romesco Dip/Sauce ..................................... 42 Coconut Vegetable Curry ............................. 106
Raw Tomato Sauce ...................................... 44 Pad Thai Noodles ......................................... 108
Tomato Sauce............................................... 45 Potato Pie ..................................................... 110
Bechamel Sauce .......................................... 45 Vegetable Quiche ......................................... 112
Guacamole ................................................... 46 Loaded Potato Skins .................................... 113
Almond Hummus .......................................... 48 Watermelon Steaks ...................................... 114
Mayonnaise .................................................. 50 Eggplant Rolls .............................................. 116
Veggie Tartare .............................................. 52 Mushroom Gravy .......................................... 118
Baba Ghanoush............................................ 54
Gluten-free Breads
Salads and Rolls Almond Flour ................................................ 121
Caesar Salad ................................................ 56 Flax Gel ........................................................ 122
Broccoli Almond Salad.................................. 58 Almond Toast ................................................ 123
Mango Quinoa Salad .................................... 60 Zucchini Toast............................................... 124
Sweet Potato Salad ...................................... 62 Zucchini Buns ............................................... 126
Coleslaw ....................................................... 64 Potato Burger Buns ...................................... 128
Crackers ....................................................... 129 Peanut Butter Chocolate Cups ..................... 170
Seed Crackers .............................................. 130 Banana Ice Cream........................................ 172
Indian Flatbread............................................ 132 Coconut Ice Cream....................................... 172
Quick & Easy Wraps..................................... 134 Ice Cream Bars............................................. 174
Green Wraps ................................................ 134 Seed Balls .................................................... 176
Simple Pizza Dough ..................................... 135 Granola ......................................................... 178
Oats & Zucchini Pizza Dough ....................... 135 Quinoa Chocolate Balls ................................ 180
Tiramisu ........................................................ 182
Alternatives to Dairy Chocolate Mousse ........................................ 184
Chocolate Mousse Cake .............................. 186
Almond Milk .................................................. 137 Coconut Cake ............................................... 188
Cashew Milk ................................................. 137 Plain Cheesecake......................................... 190
Coconut Milk ................................................. 139 Fruit Cheesecake ......................................... 192
Seed Milk ...................................................... 139 Brownies ....................................................... 194
Golden Milk................................................... 141 Date Brownies .............................................. 196
Quick Yoghurt ............................................... 141 Raw Brownie Bites ....................................... 196
Yoghurt ......................................................... 142 Pumpkin Fudge ............................................ 198
Labnah.......................................................... 142 Raw Carrot Cake .......................................... 198
Creamy Cashew Cheese.............................. 144 Raw Black Forest Cake ................................ 200
Hard Cashew Cheese .................................. 146 Carrot Cake .................................................. 202
Melting Cheese............................................. 148 Zucchini Cake ............................................... 204
Chocolate Cake ............................................ 206
Sweets Chocolate Beetroot Cake ............................. 208
Chocolate Lava Cakes ................................. 210
Cashew Cream ............................................. 151 Banana Cake ................................................ 212
Peanut Cream .............................................. 151 Green Banana Cake ..................................... 212
Pistachio Cream ........................................... 152 Chocolate Fudge Cake ................................. 214
Chocolate Hazelnut Spread.......................... 152 Vanilla Sponge Cake .................................... 216
Coconut Icing................................................ 153 Blender Pancakes ........................................ 218
Coconut Whipped Cream ............................. 153 Waffles .......................................................... 220
Easy Chocolate Sauce ................................. 154 Almond Pancakes......................................... 222
Tahina Date Spread ...................................... 154 Coconut Pancakes ....................................... 222
Date Paste .................................................... 155 Chocolate Pancakes..................................... 224
Chia Jam ...................................................... 155 Chocolate Almond Cookies .......................... 226
Chocolate Milkshake .................................... 158 Raw Dark Chocolate Cookies....................... 226
Coffee Milkshake .......................................... 158 Tahina Cookies ............................................. 228
Banana Milkshake ........................................ 160 Ginger Cookies ............................................. 230
Green Milkshake........................................... 160 Rice Pudding ................................................ 232
Beetroot Milkshake ....................................... 162 Avocado Chocolate Pudding ........................ 234
Pumpkin Milkshake....................................... 162 Chia Pudding ................................................ 236
Spiced Mango Smoothie .............................. 164 Fruit Parfait ................................................... 238
Herbed Kiwi Smoothie .................................. 164
The Sporty Smoothie .................................... 166
Chocolate Cookie Bars ................................. 168
About The Author
Yasmine Nazmy is a French-Egyptian food lover and creator of unique healthy recipes. With
a background in arts and environmental engineering, she founded a restaurant in 2014 with a
friend: The Vegan Kitchen. It was Egypt’s first vegan and organic restaurant, serving delicious
food free of sugar and gluten. A year later, she expanded her horizons and started a catering
service named Earthly Delights, following the same trend of healthy plant-based cuisine.
Shortly after, she founded KAJU, a line of raw vegan products such as ice cream and cheese.
Her creations were then available to be ordered online - her aim was to make healthy natural
food accessible to people all over the country. Over the years, she taught numerous cooking
workshops across the capital, and also helped people transition to a plant-based diet
and lose weight.
So what made an environmental engineer turn into a chef?! With a very strong passion for
recycling and saving the planet, Yasmine always tried to minimize her use of plastic and eat
foods that are local, seasonal and organic. Soon after graduating from university, she noticed
the connection between food choices and environmental issues. That’s when she became
plant-based - meaning that her food is more than 90% from plant foods.
Having also experienced many digestive troubles since childhood, it took her about 3 years to
adjust to a diet that kept her belly flat and her appetite fully satisfied! Her kitchen turned into
a lab, experimenting with different types of flours, sweeteners, vegan substitutes, etc. In fact,
many of the recipes in this book are ‘engineered’ due to her dietary restrictions. It has been a
really fun journey and she wrote this book to share with you her favourite creations, and help
others follow a diet that is free from irritating foods.
Her best health tip: Start every morning with a big smile!
4
Introduction
I wrote this book to bring you simple delicious recipes, which are easy to remember and are
made with ingredients that easy to purchase in the Middle East. It’s my pleasure to present the
healthiest dishes that I have created or adjusted to my taste! I emphasize raw foods the most,
as they bring you so many nutrients and are hydrating, they can really be considered healing
foods. For cooked foods, I try to include as much vegetables as possible, hiding them
in child-approved dishes like pizzas and cakes!
The idea is to get plenty of water, vitamins, minerals, protein and flavor in just one simple
vegetarian meal. Being an artist myself, I also love to play with colors and present bright
cheerful dishes. The way our food looks affects our mood, instantly!
For most recipes, I suggest extra options to allow you to try a wide variety of creations.
I believe the kitchen should be a fun place to learn and to get inspired.
And not just learn how to cook, but to learn about our Earth, our bodies and our intuition.
When we change the way we eat, we also change our perception of things… each person is
different in that regard so I leave it up to you to discover your journey!
***
5
About Gluten-Free
When avoiding gluten grains (wheat, rye, and barley) it is important to remember that you
cannot recreate the exact consistency but you can only get very close. Gluten itself is a sticky
binder that gives baked food a fluffy texture which cannot be recreated without many chemicals
and starches – and that defies the purpose of following a healthier lifestyle!
In fact, gluten also sticks to your intestinal wall, causing lots of damage.
In this book, I will show you great alternatives to bread, that according to my friends, family and
customers taste even better! Desserts are the easiest to make without gluten as the fats and
sugars tend to give nice textures and to be fair, sugar makes anything taste good! However,
none of my recipes actually contain sugar – as this scary ingredient has absolutely no health
benefits! Instead we will look at how to use molasses, raw honey, dates, maple syrup, etc.
I also want to point out that gluten-free recipes always come out better with the use of eggs, but
I understand that many of my readers are vegan so I offer alternatives to eggs whenever I can.
If you are allergic to gluten, you probably already know that many store-brought sauces and
packaged items contain gluten in some form. One example is soy sauce, traditionally made
from wheat. You can purchase an alternative called tamari, it is a soy sauce made from rice
instead of wheat. Many ready-made salad dressings also contain gluten, which is why I’ll show
you how to make them safely from scratch!
If you want to get away from gluten and sugar, the best option is to get familiar with raw foods.
Since raw foods already exclude grains and processed foods by definition, you will enter a
world of culinary genius where ingredients are used in their pure form to create very original
variations of foods we already know (cooked). Raw desserts have been gaining lots of
popularity lately as they fit in to so many specific diets, and can be adjusted to any food
intolerance. It is truly amazing that recipes have been developed to satisfy a craving and yet
supply us with so much nutrition! For example, dates are an excellent sweetener because they
are also high in fiber, protein, iron, magnesium and vitamin B. No other sweetener can match
this. And can you imagine a brownie that is made without grains, sugar, dairy and oil?
The recipe is at the end of the book!
6
For the following cake recipes, you may choose from this list of homemade gluten free
flour mixes. They all work equally well, with some slight differences in texture.
You may choose to try them all and see which you prefer.
Rice Flour & Almond Flour Brown Rice Flour & Starch
Very easy to find rice flour as it is locally My second favourite mix, it may be hard-
produced and sold in supermarkets. For er to find, but works really well and it’s
this ratio simply to mix 1 cup of any rice wholegrain! You can make your own if you
flour with 1 compact cup of almond flour have a strong blender. Mix 4 cups of brown
and keep it in the fridge, ready to be used rice flour with 1/4 cup of potato or tapioca
anytime! You can save money by making starch, and keep it in the fridge.
your own almond flour (see page 121).This
gives the best texture in my opinion, it’s my
absolute favourite! White Rice Flour & Oats* Flour
*Note: if you are seriously intolerant to gluten or have celiac disease, make sure the oats you
buy are certified gluten-free. It will clearly be indicated on the packaging.
7
About Dairy-Free
I personally have been intolerant to dairy products from a very young age, but I only realized
that at the age of 16 and completely cut dairy out by the age of 20. Having suffered from
digestive troubles for 2 decades, I was one of the first people to give up dairy in my community.
However, since then, I have noticed many people starting to cut dairy out of their diets as well,
and I have even been approached many times by women whose children are showing allergic
reactions to dairy. What’s scary here is the way dairy products have become just that: products.
Milk is no longer fresh! It comes out of a cow whose baby has been taken away for the meat
industry, and then that milk is pasteurized and bottled, staying on shelves for much longer than
it naturally would be able to. The cows are also loaded with antibiotics and hormones, which
bind to the fat in milk (the main component!) and then it makes us sick. Lucky are those who
can get fresh raw milk from cows that live long happy lives on green fields.
Either way, milk is not an essential nutrient. You can get all the health
benefits from raw plants and eggs!
For many cheese recipes you will see that you need to strain the mixture to remove excess
water so you can end up with a thick cream. The method is the same for all recipes, the only
difference is the length of time – which will be indicated in the recipe.
All you need is a bowl, a mesh strainer/colander, a clean cotton kitchen towel and another
smaller bowl. You place them in this order. The strainer has to sit comfortably on the edges of
the bowl, not sink in. You then put the towel over it, pour the contents in, and fold the towel.
Lastly you place the smaller bowl on top, and fill it with water so that it creates a weight to help
squeeze the liquid out of the mixture. You can add as much water as you think appropriate, it
will also depend on the weight of the bowl itself (glass vs plastic).
For making non-dairy milks, I recommend you buy a ‘nut milk bag’ which you can order online.
It helps by saving you time and is much easier to clean than a towel. You won’t need more
than one, and you can use it forever!
8
9
About Grocery Shopping
When shopping for groceries (which is better done in person) always select the freshest
looking ingredients. Food that hasn’t been well preserved won’t taste so good. As a general
rule, the best food is locally sourced and organic. There are many farms in Egypt now that
deliver vegetables to your doorstep! While organic is more expensive, it’s better for you and the
environment – the choice is yours. Some fruits and vegetables don’t need to be organic since
they don’t absorb chemicals as much as others, these safe foods are banana, mango,
avocado, kiwi, melons, sweet potatoes, pumpkin, onions and garlic.
Try to buy small amounts regularly so that nothing perishes in your fridge/home. I find that
shopping twice a week is perfect! However, for large families you may need to order / buy more
often. If you have the chance to grow any of your greens, please do! It is such an amazing
feeling to eat lettuce and herbs that are freshly picked. All you need is a good spot that
gets direct sunlight.
Please avoid buying anything packaged, with the exception of food that comes in glass jars.
Food in cans is toxic because the metal is lined with BPA - a cancer causing substance.
10
About Kitchen Equipment
kitchen scale
cutlery
measuring spoons
measuring cups
a strong blender
a food processor
a pan
a pot
lots of bowls!
All cookware should be new, scratch-free – ideally made of ceramic or eco-friendly lead-free
coating. The food processor is better at chopping and grinding solid foods (nuts, coconut, on-
ions, etc.) whereas a blender is better for a smooth liquid result (smoothies, icing, sauces, etc).
I highly recommend having both. A good blender should be strong enough to blend nuts and
crush ice, so I recommend something very durable, be prepared to spend over 1000 EGP for it
– you will probably be using it every day so it’s a great investment!
Please use measuring spoons for everything as listed, because small measurements can be
easily overseen by the human eye (it’s hard to distinguish between ½ and ¼ teaspoon for
example, but it can make a big difference in taste!) Please note that I use the US Standard
measurements. You can easily find these measuring spoons and cups at any supermarket.
11
A Few Health Notes
This book presents a collection of my favorite recipes which are free of sugar, gluten, dairy
and all kinds of meat. I found that my body is in much better shape ever since I stopped these
foods, not only do I look and feel better but I also have a smoother digestion and I
thankfully rarely get sick.
Meats, eggs and dairy can be heavy on the digestive system however if you are not vegan,
I suggest you consume eggs that are either raw or soft boiled (avoid fried) and stick to seafood
(no red meats). It is very important to consume from the sea, as we need iodine, an essential
nutrient, and the best sources are wild caught fish and seaweed. Sea salt is a much healthier
option than regular refined table salt, and it is available in most supermarkets nowadays.
Dried seaweed has been consumed by many cultures for millennia – you can add it to salad
dressings or use seaweed sheets to make sushi rolls. You can find it at the Asian section
of most big supermarkets.
Moreover, omega-3 is an essential healthy fat that can be found in seafood and seaweed, as
well as eggs, walnuts, flax seeds, and some fruit, but it is much better to consume it raw.
If you are allergic to flax seeds, you can subsitute them for chia seeds. Regarding other types
of fat, there is omega-6 and omega-9 but you want to reduce your omega-6 consumption. That
means avoiding things like peanuts, corn oil, sunflower oil, soy oil. Not all oils are equal! Some
are very heavy and will make you sick in one way or another (diabetes, heart disease, acne,
etc) but some are actually very good for you and can help your body heal. These good oils are:
olive oil, sesame oil, coconut oil. Olive oil should not be heated above 200ºC but coconut oil
can be used at all temperatures, even for deep frying.
12
As for sweeteners, the healthiest alternatives to sugar are: dried dates, raw unprocessed honey,
organic maple syrup and molasses (in that order). Agave syrup is also good but I don’t like its
taste. I do not recommend the use of anything chemical like xylitol, erithrytol, aspartame, Splenda,
etc. Regarding baking, it’s really not ideal with dates, so I prefer maple syrup, honey or molasses
for that purpose. In raw desserts, dates give a nice texture so they can be quite essential. Dates
are also the best sweetener because they contain fiber, protein, minerals and vitamins.
Some ingredients that I cannot digest well have been omitted in this book, although some
people may not have any problems with them.
For example: most beans, cauliflower, corn, yeast, etc.
Next to each recipe title you will find a symbol that indicates whether a recipe contains
nuts or eggs, or if it is raw. Remember that coconuts are actually considered seeds, and
peanuts are legumes.
DISCLAIMER
My recipes have been perfected based on my kitchen equipment and the temperature control
of my oven. Every oven is different, and each has its own imperfections that everyone learns to
adapt to in their home. You may realize that one side of the oven is hotter, or that the general
temperature is higher it should be, it happens! Please try to use new modern high-quality
equipment as much as possible, it will make all your meals taste a lot better! Please follow my
recipes exactly as they are, and use the appropriate measuring tools.
13
Advice For Happy Digestion
Count your blessings with every meal (thanking everyone, from the person who cooked the food
to the person who grew the ingredients!)
Pay attention to which foods give you energy and which ones take away your energy!
The is no right or wrong way of eating, there is only “right for me, right now”
14
Soups
Root Soup
Ingredients: - Fry the onion for a few minutes until it becomes translucent.
- Add the other vegetables and stir fry for 2 minutes.
1 medium onion, sliced - Add the broth or water, bring to a boil, then lower the heat and
2 tbsp coconut or olive oil let it simmer for 20 minutes.
200g sweet potato, peeled, - Puree in a blender until very smooth, then return to the
and diced pot and heat over medium fire, until desired consistency is
100g carrot, diced reached.
100g beetroot, diced
3 cups broth or water Serving suggestion: Garnish with cheese or yoghurt (see
salt to taste pages 141-148)
Cooking Time:
Under 1 Hour
Serves: 2
16
21
Herbed Broccoli Soup
Ingredients: - Fry the broccoli, garlic and onion in oil for about 3 minutes, or
until the onions are translucent.
1 clove garlic, sliced - Add the broth (or water) and bring to a boil, then turn off
½ cup spring onion, sliced the heat.
2 tbsp coconut or olive oil - Transfer the soup to a blender, adding in the milk and herbs,
4 cups broccoli florets and puree until smooth. If you are using potato to thicken the
¼ cup fresh coriander soup, place it in the blender too!
¼ cup fresh basil - Return the mixture to the pot and heat for a few minutes, until
2 cups broth or water desired consistency is reached.
1 cup coconut or cashew milk
salt to taste
Cooking Time:
Under 1 Hour
Serves: 2
18
٢٠
Thai Sweet Potato Soup
Ingredients: - Fry the garlic, ginger and lemongrass in coconut oil with the
curry powder.
2 cloves garlic, sliced - Stir over medium heat for about 2 minutes.
1 tbsp grated ginger - Add the sweet potato and red pepper, keep stirring for
1 stalk lemongrass another 2 minutes.
½ tsp curry powder - Add the broth (or water), bring to a boil, then lower the heat
2 tbsp coconut oil and simmer for 20 minutes.
250g sweet potato, peeled, and - Remove the lemongrass and transfer the soup to a blender.
diced - Puree until very smooth then return to the pot and heat over
1 red pepper, sliced medium fire, until desired consistency is reached. You can add
2 cups broth or water the coconut milk at that point, or serve right away with lime on
salt to taste the side.
1 lime, juice only
Cooking Time:
Under 1 Hour
Serves: 2
20
Mushroom Soup
Ingredients: - Fry the garlic and onion in olive oil for about 2 minutes until
the onions are translucent.
1 small onion, sliced - Add the mushrooms and herbs, and stir for about 5 minutes.
2 cloves garlic, sliced - Add the broth (or water) and milk. Bring to a boil, then lower
250g mushrooms, quartered the heat and simmer for about 10 minutes.
2 tbsp olive oil - Transfer the soup to a blender and puree until smooth, then
2 cups broth or water return to the pot and heat for a few minutes, until desired
1 cup almond or cashew milk consistency is reached.
salt to taste
pinch of sage Serve with freshly ground black pepper.
pinch of thyme
Freshly ground black pepper,
to taste
Cooking Time:
Under 1 Hour
Serves: 2
21
Zucchini Soup
Ingredients: - Fry the garlic and onion in olive oil for about 2 minutes until
the onions are translucent.
500g zucchini - Add the zucchini and leek, and stir for about 5 minutes.
1 medium onion - Add the broth (or water) and milk, bring to a boil, then turn on
1 leek low heat and simmer for about 15 minutes.
1 clove garlic - Transfer the soup to a blender and puree until smooth, then
2 tbsp olive oil return to the pot and heat for a few minutes, until desired
3 cups broth or water consistency is reached.
salt to taste
Cooking Time:
Under 1 Hour
Serves: 2
22
٣٢
Pumpkin & Carrot Soup
Ingredients: - Fry the garlic and onion in olive oil for about 2 minutes until
the onions are translucent.
200g cup carrot, diced - Add the carrots and pumpkin, and stir for about 5 minutes.
400g pumpkin, diced - Add the herbs, salt and broth (or water) and milk. Bring to a
2 tbsp olive or coconut oil boil, then lower the heat and simmer for about 20 minutes.
1 medium onion, diced - Let it cool, then transfer the soup to a blender and puree until
1 clove garlic smooth.
1 pinch dried sage - Return to the pot and heat for a few minutes, until desired
1 pinch dried thyme consistency is reached. This will give you a thick soup, but you
1 pinch of black pepper can add more water if desired.
½ tsp salt
2 cups broth (or water)
½ cup water, or more
Cooking Time:
Under 1 Hour
Serves: 2
24
33
Sauces
Dips and
Salads
Sweet Chili Sauce
28
sweet chili
41
Carrot Ginger Dip
30
carrot ginger
40
Peanut Dip
1 tbsp natural peanut butter You can also make a large batch in the blender as it keeps
1 clove garlic, pressed well for 4-5 days.
1 tsp grated ginger
1-2 tbsp water
1 lime, juice only
1 tbsp soy sauce, or ½ tsp salt
Optional:
1 tbsp honey or maple syrup,
pinch of chili pepper
Allergic to peanuts?
Use almond butter or tahina instead!
32
Sweet Potato Dip
1 cup sweet potato, roasted, Once your vegetables have cooled to room temperature, blend
peeled* with the other ingredients in a food processor until smooth.
1 cup carrot or beetroot,
roasted, peeled*
1 clove garlic
2 tbsp olive oil
1 tsp salt
1 tsp dried sage
1 tsp dried thyme
1 tsp rosemary
pepper to taste
33
Roasted Red Pepper Dip
34
51
Rainbow Tahina Sauce
36
٥٠
Basic Pesto
Ingredients: Drain nuts and rinse well. Blend the basil and olive oil first, for
a few minutes, then add the remaining ingredients.
¾ cup walnuts or cashews
(soaked for at least 3 hours) Tip: Add other greens like spinach and kale, it is a good way to
¾ cup olive oil hide them for kids who refuse to eat them!
3 cloves of garlic
100g of basil
1 tsp salt
38
pesto
61
Avocado Pesto
40
Tzatziki Dip
41
Romesco Dip/Sauce
42
raw tomato sauce
60
Raw Tomato Sauce
44
Tomato Sauce
Bechamel Sauce
45
Guacamole
Ingredients: In a bowl, mash the avocado with the lime juice using a fork,
then add the other ingredients. Consume within 3 hours.
1 avocado
1 small tomato, diced Serving suggestion: Cut a bell pepper in half and fill it with
1 tbsp red onion, diced guacamole, or use crackers (pages 129-130) to dip!
1 tbsp olive oil
1 lime, juice only
1 tsp of salt
46
71
Almond Hummus
48
٧٠
Mayonnaise
or .
Ingredients: - Blend the mayo ingredients, except for a half cup of olive oil.
Use the blender on the lowest speed. You can also do it by
2 organic eggs (or ½ cup hand with a whisk, but it will require some muscle!
almond milk) - After a minute, start adding the second half very slowly,
½ cup + ½ cup light olive oil allowing the mixture to thicken over time.
1 tbsp apple cider vinegar
1 lime, juice only Don’t rush it! It could take 2-3 minutes.
1 tsp mustard
1 tsp salt
pinch of black pepper
50
Veggie Tartare
52
Baba Ghanoush
54
٢٠
Caesar Salad
Caesar dressing: *For an oil-free version, substitute the oil for 2 tbsp sunflower
½ cup cashews seeds
(soaked for at least 3 hours)
½ cup water
2 tbsp olive oil*
1 clove garlic
2 limes, juice only
1 tsp salt
1 pinch of black pepper
Optional: 1 pinch of seaweed
flakes
Serves 2
56
87
Broccoli Almond Salad
Ingredients: This salad is packed with iron, calcium, protein and vitamins.
It’s great for athletes!
1 small head of lettuce
2 cups cooked broccoli To make the perfect broccoli:
¼ cup almond halves
¼ cup dried cranberries or - First boil some water.
goji berries - Cut your broccoli into small pieces and add it to the
boiling water.
Dressing: - Cook for exactly 7 minutes.
Mayo (page 50) or
Caesar sauce (page 56)
Serves 2
58
٨٦
Mango Quinoa Salad
Serves 2-4
60
٩٢
Sweet Potato Salad
Ingredients: On the sweeter side, this salad would appeal more to those
who have a sweet tooth and don’t eat enough vegetables!
1 head of lettuce
2 steamed or roasted sweet
potatoes
2 tbsp pumpkin seeds
Optional: raw spinach or kale
Serves 2
62
93
Coleslaw
or .
Serves 4
64
Vegan Niçoise Salad
Vinaigrette Dressing:
2 tbsp olive oil
1 tbsp mustard
1 lime, juice only
1 clove garlic
1 tsp apple cider vinegar
½ tsp salt
Black pepper to taste
Optional: 1 tbsp honey, fresh
basil, fresh dill
Serves 2
65
Lentils & Peppers Salad
Ingredients: Lentils contain 18g of protein in just one cup- making it one
of the best vegan foods for kids and athletes. This salad also
1 cup cooked lentils* contains a lot of iron and vitamin C – it will leave you full and
1 red pepper energized!
1 yellow pepper
1 handful parsley
Optional: 1 small red onion
Cumin Dressing:
2 tbsp extra virgin olive oil
1 tbsp white vinegar
2 limes, juice only
1 clove garlic, pressed
1 tsp of cumin, or more
½ tsp salt
Optional: chili peppers
Serves 2
66
Strawberry Avocado Orange Salad
Dressing:
2 tbsp olive oil
¼ cup orange juice
½ lime, juice only
½ tsp salt
Serves 2
68
Apple Walnut Salad
Simple Dressing:
2 tbsp extra virgin olive oil
½ lime, juice only
1 tsp apple cider vinegar
½ tsp salt
Black pepper to taste
(be generous!)
Serves 2
70
Mango Balsamic Salad
Dressing:
2 tbsp olive oil
1 tbsp balsamic vinegar
½ lime, juice only
½ tsp salt
Serves 2
71
Strawberry Balsamic Salad
Dressing:
2 tbsp olive oil
1 tbsp balsamic vinegar
½ cup strawberries
½ lime, juice only
½ tsp salt
Serves 2
72
١١٢
Raw Falafel Salad
Ingredients: These raw falafel balls are a great substitute to the original
ta’meya which is full of oil and made with beans that are hard
1 head of lettuce to digest. Walnuts are an excellent source of omega-3 and you
1 portion of raw falafel get your daily dose of greens with the parsley and coriander.
(see below)
1 tomato, diced Method:
1 cucumber, diced
tahina sauce (p. 36) - Drain walnuts and rinse well.
- Blend all the ingredients together in a food processor until the
Optional: Flat bread (p. 132- walnuts are completely blended and the mixture starts to form.
134) to make a salad wrap It may take a few minutes.
- Prepare a bowl with ¼ cup sesame seeds in it, they can be
Raw Falafel: raw or toasted.
1 ½ cups walnuts, - Take the dough and form small balls, and throw each ball into
soaked for 3 hours the bowl to cover it with seeds. Leave out to dry for about 1
¾ cup parsley hour before eating. Keep refrigerated up to 3 days.
¾ cup coriander
1 tbsp olive oil
1 clove garlic
1 tsp cumin
½ tsp ground coriander seeds
pinch of salt
sesame seeds
Serves 2
74
113
Beetroot Quinoa Bowl
Dressing:
2 tbsp olive oil
1 garlic clove, pressed
½ lime, juice only
½ tsp salt
1 pinch of thyme
Serves 2
76
١١٨
Grape & Purslane Salad
Dressing:
1 tbsp apple vinegar
2 tbsp olive oil
Pinch of oregano
Salt and pepper to taste
Optional: pumpkin or
sunflower seeds
Serves 2
78
119
Summer Rolls
Ingredients: - Start by cutting your vegetables. Use a julienne slicer for the
cucumber and carrots, as it will give you the thinnest slices
5-8 rice paper sheets possible, which looks and tastes better!
1 carrot - Mix all the vegetables together with the herbs.
1 cucumber - Fill a large bowl or a pan with tap water.
½ red pepper, thinly sliced - Take a rice paper sheet and put it in the water for about
½ yellow pepper, thinly sliced 10 seconds.
1 ripe avocado, slices - Then lay it flat on a plate, and put a handful of these
about 5 mm thick ingredients (mixed) in the center.
1 tbsp mint leaves, - Fold the sides inwards and close the roll carefully – it should
thinly chopped be tight but not too tight or it will tear!
1 tbsp basil leaves,
thinly chopped Serve with peanut dip (page 32) or sweet chili sauce (page 28).
Serves 2
80
١٢٤
Chard Rolls
Use the filling of the summer rolls (p. 80) or raw falafel (p. 74)
and place it in a large Swiss chard leaf. Beetroot leaves also
work well for this but are sometimes smaller.
Serve with any dip of your choice. I recommend you put the
dip inside as a filling so that the roll holds itself well. I love
combining the raw falafel with almond hummus (p. 48)!
Cabbage Rolls
Use the filling of the summer rolls (p. 80) and place it on
large cabbage leaves. You can use either red or white
cabbage. If you like it crunchy, use raw cabbage, otherwise
steam the cabbage leaves for just 5 minutes so they can be
easier to roll, and also easier to digest.
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125
Main
Dishes
Sushi Maki
Ingredients: For all sushi items (for this recipe and those on the following
pages) you will need to prepare rice for sushi. It is meant to be
To prepare the rice: done with Japanese rice and seasoning, however, I like to do it
1 cup of white rice with fried Egyptian rice. You could use typically cooked brown
1 ½ cup of hot water rice instead.
1 tbsp coconut oil
pinch of salt I only present the combinations of flavours that I have devel-
oped for sushi, so if you do not know how to roll sushi, I sug-
gest you look up videos on the Internet. It’s very simple but it
requires practice!
85
California Roll Enjoy with soy sauce and pickled ginger. If you want to add a
creamy sauce, why not add some Caesar dressing or Mayo?
½ carrot, grated This is also a good replacement if you cannot consume soy.
1 tbsp Caesar sauce (p. 56) or
mayo (p. 50) Tip: To make yellow or pink rice, throw in 1 tsp turmeric or a
¼ avocado, sliced lengthwise slice of juicy beetroot into the rice pot once it’s cooked and stir.
Or
Tropical Roll
Ura Maki rolls are inside out rolls, meaning that the rice is outside and the seaweed is
inside, around the vegetables. It is actually much easier to do than it seems, you will
find plenty of videos to explain the process, but again, it comes with practice.
You will need less rice than for the regular rolls, but the same amount of filling.
I love rolling Ura Maki in toasted sesame seeds! You can also top the Ura Maki with
slices of avocado, mango, roasted peppers or watermelon (page 114).
86
133
Sweet Potato Fajitas
Ingredients: - Cut the sweet potatoes into very thin slices (3 mm).
- Fry in oil, along with garlic, ginger and onion.
200g sweet potato - Keep stirring until the onions become translucent.
1 white onion, sliced - Add the tomato, bell pepper and mushrooms.
4 garlic cloves, grated - Stir for a few minutes then add all other ingredients.
1 tbsp grated ginger - Cook for twenty minutes or until the sweet potato is tender.
2 tbsp olive or coconut oil
1 tomato, sliced Serve with Flatbread (pages 132-134) and Coriander Ginger
1 bell pepper, sliced Pesto (page 38).
1 cup mushrooms, sliced
1 orange, juice only
2 tbsp soy sauce
1 tbsp curry powder
1 tsp cumin
1 tsp paprika
1 tsp pepper
1 tsp salt
Hot chili powder to taste
Cooking Time:
Under 1 hour
Serves: 2
88
١٣٨
Vegan Shawerma Wrap
Ingredients: - Fry the onion with the garlic in coconut or olive oil. Keep
stirring occasionally.
1 medium onion, sliced - Once the onions are transparent and the peppers have
2 tomatoes softened, slice the tomato into eighths and add to the pan.
2 peppers, any colour, sliced - Stir for a minute, then add the peppers, garlic and spices.
1 cup spinach and/or kale - Stir fry for about 3 more minutes, then add the greens.
2 garlic cloves, finely chopped - As soon as the greens have softened, turn off the fire.
1 tsp salt
1 tsp paprika Wrap in bread (p. 134-132) with either Almond Hummus (p. 48)
pinch of ground coriander or Tahina sauce (p. 36)
pinch of cardamom
pinch of pepper
pinch of chili powder
Cooking Time:
Under 1 hour
Serves: 2
90
139
Bolognese Sauce
Ingredients: - Chop the onion and carrots into very small cubes (or use a
food processor).
1 onion - Stir-fry them with olive oil for about 5 minutes, or until the
1 carrot onions become translucent.
500g tomato - Cut the tomatoes in quarters and remove the seeds.
1 cup water - Blend the tomatoes with the water and garlic for a minute,
1 clove garlic then pour the mixture onto the frying pan.
1 tbsp fresh basil - Cook over medium fire for 30 minutes. Stir occasionally.
1 tbsp olive oil
½ tsp salt - Drain and rinse the walnuts well, then blend them in a food
1 cup of walnuts processor until they turn into a gritty flour.
(soaked for 3 hours) - Add them to the sauce, along with the basil, and cook
together for another minute, stirring well.
Allergic to nuts?
You can replace them with
1 cup of cooked lentils.
Cooking Time:
Under 1 hour
Serves: 2
92
Vegetable Lasagna
Cooking Time:
1 - 2 hours
Serves: 4
94
Creamy Mushroom Noodles
Cooking Time:
Under 1 hour
Serves: 2
96
١٥٤
Mushroom Risotto
Ingredients: - Fry the onion with the rice in olive oil, in a large pot on
medium heat. Keep stirring for a few minutes.
1 cup brown rice - Add the broth –or water- and bring to a boil.
1 small onion, diced - Cover the pot and let it simmer on low heat for 40 minutes.
4 cups vegan broth or water - Meanwhile, in another pan, fry the mushrooms with garlic and
2 tbsp olive oil salt in olive oil. Give them about 10 minutes until they soften.
250g mushrooms, diced - Once the 40 minutes have passed, add the mushrooms along
4 cloves garlic, chopped with the herbs. Stir occasionally for 10-15 minutes for the rice
2 tbsp olive oil to soak up the flavor of the mushroom.
1 tsp salt - Drizzle with more olive oil or cheese, and some freshly
1 tsp sage ground pepper.
1 tsp thyme
Freshly ground pepper to taste Tip: Soak the rice beforehand overnight for best results
(and shorter cooking time).
Optional: ¼ cup cashew
cheese (p. 146)
Cooking Time:
1 hour
Serves: 2-4
98
Spiced Basmati Pilaf
Ingredients: Gently fry the rice in coconut oil for 30 seconds, then add all
the spices, raisins, and water.
1 cup basmati rice Let it boil, then cover and simmer for 15 minutes.
1 tbsp coconut oil Top with more nuts, if desired.
2 tbsp raisins (or more!)
1 tsp turmeric powder
1 cinnamon stick
1 bay leaf
4 cloves
4 cardamom pods
1 tsp salt
2 cups water
Cooking Time:
Under 1 hour
Serves: 2-4
99
Beetroot Burger
100
155
Mushroom Burger
Sauce ingredients: To cook, generously coat a pan with coconut oil and fry for 5
2 tbsp tomato paste minutes on each side.
2 tbsp water
1 tbsp balsamic vinegar
1 tbsp soy sauce, or mustard
1 tbsp any dried herbs
1 tsp paprika Cooking Time:
½ tsp pepper Under 1 hour
½ tsp coriander Serves: 4
½ tsp cacao
pinch of cinnamon
pinch of nutmeg
102
burger photo - pizza photo
161
Pizza
Cooking Time:
Under 1 hour
Serves: 2
104
١٦٠
Coconut Vegetable Curry
Ingredients: - Fry the garlic, ginger, tomato and onion to a large pan
or pot on medium heat.
4 cloves garlic, finely chopped - Keep stirring for 2 minutes, then add the vegetables*,
2 tbsp grated ginger salt and the curry powder. Stir for another minute or two.
2 medium tomatoes - Add the coconut milk and let simmer for about 10 minutes.
1 small onion - Add in the greens and sweetener, and taste to see if you
2 tbsp coconut or need to add more salt.
raw sesame oil
2 tbsp curry powder * My favourite combination is broccoli, carrot, peas and
4 cups of vegetables* mushrooms. I also like sweet potato and eggplant in curries
2 cups coconut milk but it’s better to boil them before and then add them to the rest.
1 tbsp sweetener of choice
1 tbsp fresh basil
1 handful spinach or kale Serving suggestion: Enjoy with basmati rice or noodles.
½ lime, juice only
salt to taste
Cooking Time:
Under 1 hour
Serves: 2-4
106
١٦٦
Pad Thai Noodles
Ingredients: - Cook the noodles as instructed on the pack, and set aside.
- Meanwhile, chop the vegetables into small slices and fry
200g rice stick noodles with garlic and ginger on high heat, for about 2 minutes.
2 cloves garlic You can use coconut or sesame oil.
2 tbsp grated ginger - Add the noodles and bean sprouts in, then the soy sauce
2 tbsp coconut oil and date paste. Stir for another minute.
(or raw sesame oil) - Serve with crushed peanuts, lime and the toppings
1 green onion of your choice.
2 cups vegetables
of your choice* * In this recipe I love to use broccoli florets, carrots,
2 tbsp soy sauce or 1 tsp salt mushrooms and/or cabbage.
2 tbsp date paste
2 tbsp crushed peanuts
1 handful soybean sprouts
1 handful fresh coriander
1 lime
Cooking Time:
Under 1 hour
Serves: 2
108
photo noodles - photo curry
167
Potato Pie
Filling: - Meanwhile, sauté the onions and leeks in olive oil with salt
1 onion, sliced and pepper, until they become translucent.
2 leeks, sliced - Mix the mash potato and milk by hand, until smooth.
1 tbsp olive oil - Add it to the pan and stir until well combined.
1 tsp salt - When the crust is ready, add this vegetable mixture
pepper to taste and return to the oven to bake for 30 minutes.
2 cups of mashed potato
1 cup any vegan milk If you want to hide more vegetables in this pie, place them
under the potato layer! Kids won’t even notice!
Cooking Time:
1 hour
Serves: 4
110
photo potato skins - photo watermelon steaks
177
Vegetable Quiche
Filling: - Meanwhile, sauté the onions and peppers in olive oil for 5
1 tbsp olive oil minutes, or until the onions become translucent.
1 onion, diced - Whisk the eggs and milk in a bowl
1 bell pepper, diced - Add the other ingredients and the cooked vegetables. Mix
½ cup sun-dried tomato slices until you obtain a uniform mixture.
(or olives halves) - When the crust is ready, add this mixture and return to the
4 organic eggs oven to bake for 30 minutes.
1 tsp salt
pinch of pepper
pinch of oregano If you want to hide more vegetables in this quiche, kids won’t
½ cup any vegan milk even notice!
1 handful parsley, chopped
Cooking Time:
1 hour
Serves: 4
112
Loaded Potato Skins
Cooking Time:
1 hour
Serves: 2
113
Watermelon Steaks
Cooking Time:
3-4 hours
Serves: 2
114
١٧٦
Eggplant Rolls
Cooking Time:
1 hour
Serves: 2
116
١٨٢
Mushroom Gravy
Ingredients: - Stir-fry the onions in 2 tbsp of oil, until the غturn golden
(about 10-15 minutes)
250g mushrooms, sliced - Add the garlic and mushrooms, and 2 tbsp of oil, and stir for
1 large onion, thin slices about 5-10 minutes on medium fire.
1 garlic clove, thin slices - Once you see that the mushrooms are soft, add the broth,
4 tbsp coconut or olive oil soy sauce, salt, pepper and herbs.
1 cup vegetable broth - Stir well, then add the starch and milk, and let it simmer for
½ cup any vegan milk about 10 minutes.
2 tbsp soy sauce - Keep stirring in the meanwhile to ensure that the starch is
1 tsp balsamic vinegar well dissolved.
1 tsp salt, or more
1 tsp black pepper Enjoy with broccoli, potato buns (page 128) or watermelon
2 tbsp starch steaks (page 114)
pinch of sage
pinch of thyme
Cooking Time:
30 minutes
Serves: 2
118
183
Gluten-free
Breads
Ingredients: You can buy ready-made almond flour or you can make your
own. Making it at home is much cheaper and quite simple, but
Raw almonds it does take a bit of time. I suggest you make a large batch and
(1 cup, or more) keep it in a jar in the fridge or in a box in the freezer.
You may need to sieve the resulting flour to remove any larger
pieces that did not blend. You can then blend them again or
use them in salads or desserts!
Very honest tip: You can omit the peeling part! But keep in
mind that peeled almonds will give a sweeter result and a
richer texture.
121
Flax Gel
Egg Replacement
Ingredients: You can easily replace eggs in baking with this flax “egg” recipe
- it works well for cakes, cookies, crusts and waffles.
¼ cup flax seeds This method needs some preparation in advance. A quarter
2 cups of water cup of mixture creates the equivalent of 1 egg.
Method:
- Boil 2 cups of water.
- Add ¼ cup of whole flax seeds (equal to 4 tbsp).
- Reduce the heat to medium and keep stirring occasionally.
- After a few minutes, a white foam will begin to surface. Give
it a few seconds then turn off the stove.
- Strain the mixture through a sieve, and put the flax seeds
aside (you could add them to a smoothie!)
- Allow the liquid to cool then place it in the fridge, it stays
good for up to a week.
122
Almond Toast
123
Zucchini Toast
126
١٩٦
Potato Burger Buns
Ingredients: I find this to be a fun way of eating your potatoes with a burger,
while omitting the bread completely. You will feel much lighter!
For 1 burger:
- Peel the potato and wash well under cold water
1 medium potato - Grate the potato.
2 tbsp coconut oil - Add salt and pepper, mix well, then separate the potato
pinch of salt and pepper slices into two piles.
- Heat a pan on medium fire and fry the potatoes in oil,
creating a pancake shape, flat and round.
- Fry for a few minutes on each side, until golden and
crispy on the edges.
128
Crackers
129
Seed Crackers
130
207
Indian Flatbread
132
٢٠٦
Quick & Easy Wraps
Ingredients: - Whisk the flour and milk together well in a bowl - or blender.
- Heat a non-stick pan and add in 3 large spoonfuls of the
For 6 flat breads: batter, to create a large thin round. Try to make it as thin as
possible!
1 cup any gluten-free flour mix - Cook for about a minute on each side, it has to be soft so that
1 ¼ cup any vegan milk* it will be easy to wrap.
Pinch of salt & pepper
Note: if you are using eggs, it will only require 30 seconds on
*If you don’t have milk you can each side.
use 1 cup of water and 1 egg
Green Wraps
1 cup gluten-free flour - Blend all ingredients until you obtain a smooth mixture.
1 cup any vegan milk* - Heat a non-stick pan and add in 3 large spoonfuls of the
½ cup spinach or parsley batter, to create a large thin round.
Pinch of salt & pepper - Cook for about a minute on each side, it has to be soft so that
1 tsp lemon juice it will be easy to wrap.
*If you don’t have milk you can Note: if you are using eggs, it will only require 30 seconds on
use ¾ cup water and 1 egg each side.
134
Simple Pizza Dough
1 ½ cup gluten free flour mix Note: The dough should be very easy to shape with your
½ - ¾ cup water hands. If it is sticky, you will need to add more flour.
1 tbsp ground flax seeds
1 tbsp olive oil
pinch of salt
pinch of thyme
136
Alternatives
to Dairy
Almond Milk
Tip: Don’t throw away the almond pulp! It can be dried and used in granola (page 178).
How? Place the almond pulp on an oven tray, spreading it well over the whole surface. You can
either place it in front of a fan and let it dry out in 4 hours, or put in the oven on the lowest setting
(less than 100ºC) with the door open, which takes about 2 hours.
If using the oven method, make sure the almond doesn’t actually roast, just dry up.
Cashew Milk
You can use the same process as for the almond milk (above recipe) or, if you have a strong
blender, you can simply blend the cashews until they completely dissolve in the water and you
end up with a deliciously thicker milk.
In my opinion, cashew milk is the best milk for coffee, especially iced coffee.
137
219
Coconut Milk
Seed Milk
139
٢١٨
Golden Milk
Ingredients: Heat all the ingredients in a pot on low fire. If you wish to
sweeten it, you can add some honey or maple syrup at the
1 cup coconut milk end.
(or other kind*)
1 tsp turmeric powder *If you are using another type of milk, simply add 1 tbsp of
pinch of black pepper coconut oil
pinch of cinnamon
Quick Yoghurt
2 cups cashew or almond milk - Blend all ingredients, except the lime juice, until completely
¼ cup of starch mixed, then transfer to a frying pan.
1 tbsp coconut oil - Cook on low heat for 5 minutes and stir regularly.
pinch of salt - Add the lime juice.
1 lime, juice only - Keep stirring until you achieve the desired thickness.
Optional: ½ cup cashews, - Store in the fridge for up to a week.
soaked for at least 3 hours
141
Yoghurt
Labnah
142
227
Creamy Cashew Cheese
Ingredients: This recipe takes 2 days for you to get a perfect cheese.
Don’t be discouraged! It takes time but very little effort,
1 cup cashews* (soaked all you have to do is wait!
for 3 hours)
½ cup water - Drain cashews and rinse well.
2 tbsp olive oil - Blend all the ingredients together, adding a little bit more
1 tsp salt water if necessary. You will have to dry the mixture for it to
1 tbsp dried herbs (oregano, be thicker. Use the method described on page 8 to strain.
basil, thyme, or a mix) - Leave it outside on the counter for 24 hours, and then
move it to the fridge for another 24 hours.
Optional: 1 clove garlic, 1 tbsp
nutritional yeast
144
٢٢٦
Hard Cashew Cheese
146
Melting Cheese
Ingredients: This recipe takes even less time but gives you a completely
different result! This cheese can be used for pizza and other
1 cup cashews (soaked oven dishes or as a dip.
for 3 hours)
2 cups water - Drain cashews and rinse well.
¼ cup olive oil - Blend all ingredients together until completely mixed, then
1 tsp salt transfer to a frying pan.
1 tbsp of starch (tapioca, rice - Cook on medium heat for 5 minutes while stirring constantly.
or other) You will notice that it begins to thicken… this is how you get
a cheesy texture!
Optional: 1 tbsp nutritional
yeast, 1 tbsp dried herbs, 1 tsp
paprika, 1 tsp cumin (if you
add all of these, you will get a
perfect cheese dip for nachos!)
148
Sweets
Cashew Cream
¼ cup honey, maple syrup or - Blend together using a hand mixer on high speed, for about 2
date paste minutes. Refrigerate for at least 30 minutes before using.
1 cup peanut butter
151
Pistachio Cream
152
Coconut Icing
2 cups coconut shreds - Blend the coconut and water until the mixture becomes
2 cups water smooth. You will need a strong blender for this!
- Strain it using a towel or cheesecloth and refrigerate in a
Optional: pinch of salt, honey closed container.
or maple syrup - The following day, you will notice that the mixture has
separated into two phases: one thick white cream at the top
and some water at the bottom. Carefully scoop out the white
cream and discard the water.
- Place the cream in a bowl and whip using a hand blender
until it reaches the desired consistency.
153
Easy Chocolate Sauce
Ingredients: - Simply blend the cacao powder with the date paste,
depending on how dark you like it. You can do it by hand
1 cup date paste (p. 155) or in the blender.
2-4 tbsp cacao powder - Keep in an open container in the fridge for up to 5 days.
½ cup date paste (p. 155) Mix the date paste with tahina in a bowl.
½ cup tahina I like to use a ratio of 1:1 however you can add more tahina if
you don’t like it to be too sweet.
Optional: cinnamon, cacao
powder, vanilla, coffee It’s perfect to spread on toast, or use in raw desserts!
Tip: you can do the same for nut butters if you want a quick snack.
154
Date Paste
Ingredients: Simply soak the dates in water, for at least 1 hour, then blend!
Keep in a jar, with the lid open for 5-7 days in the fridge.
1 cup of dates (150g) The longer you leave the dates to soak, the better - as
1 cup of water the dates will get softer over time.
Chia Jam
3 cups of fruit, diced or sliced - Cook the fruit in a pan, on medium heat for about
¼ cup honey or maple syrup 15-20 minutes or until it starts to soften.
2 tbsp chia seeds - Add some water at the start to avoid sticking.
½ lime, juice only - Mash using a potato masher until you get the desired
consistency.
Optional: vanilla, cinnamon - Add in the honey, lime juice and chia seeds, stir well and
orange zest leave it for 5 minutes to allow it to thicken.
- Once the mixture has cooled down, place in a jar
and store in the fridge for up to 5 days.
155
٢٤٦
247
Chocolate Milkshake
Ingredients: Soak the dates in the almond milk in the fridge for at least 30
minutes. Blend well until the dates are completely dissolved.
1 ½ cup cold milk (almond or
cashew milk work best) Simply heat this drink on low fire to obtain a delicious hot
2 tbsp cacao chocolate! Stop cooking before it boils.
60g dates
4 ice cubes Serving suggestion:
Add cashew cream (page 151) and top with chocolate
Optional: vanilla, 1 tbsp peanut sauce (page 154)
butter or nut butter or tahina,
1 shot of coffee, or make it thick
with ½ cup cashews or walnuts
(pre-soaked for 3 hours)
Coffee Milkshake
1 cup cold-brew coffee* Soak the dates in the almond milk in the fridge for at least 30
60g dates, or more minutes. Blend well until the dates are completely dissolved.
½ cup any vegan milk
1 tbsp coconut oil *To prepare the cold-brew coffee, simply place 2 tbsp of ground
4-5 ice cubes coffee in 1 cup of water. Stir well and keep in a jar, closed for
about 2 days. It can stay up to a week in the fridge.
Optional: vanilla, 1 tbsp peanut
butter or nut butter
158
٢٥٢
Banana Milkshake
300g bananas You can also turn these milkshakes into ice cream sticks, by
½ cup any vegan milk freezing them in popsicle molds overnight.
4 ice cubes
¼ tsp vanilla
Green Milkshake
160
253
Beetroot Milkshake
Ingredients: Soak the dates in the milk in the fridge for at least 30 minutes.
Blend well until the dates are completely dissolved.
1 medium beetroot (boiled
or steamed) This smoothie is a great source of iron!
60g dates
1 cup any vegan milk You can also turn these milkshakes into ice cream sticks,
4 ice cubes by freezing them in popsicle molds overnight.
¼ tsp vanilla
Pumpkin Milkshake
1 cup pumpkin (boiled Soak the dates in the milk in the fridge for at least 30 minutes.
or steamed) Blend well until the dates are completely dissolved.
¼ cup walnuts, soaked
1 cup any vegan milk This smoothie is a great source of vitamin A!
60g dates
4 ice cubes You can also turn these milkshakes into ice cream sticks,
¼ tsp vanilla by freezing them in popsicle molds overnight.
1 tsp cinnamon
162
٢٥٦
Spiced Mango Smoothie
1 medium mango, cubed You can also turn all smoothies into ice cream sticks, by
½ cup coconut milk freezing them in popsicle molds overnight.
1 tsp turmeric powder
1 tbsp fresh grated ginger
4-5 ice cubes* * Note: for a thicker smoothie, replace the ice cubes with slices
of frozen banana!
Optional: ½ an avocado * Note: for a thicker smoothie, replace the ice cubes with slices
of frozen banana!
164
261
The Sporty Smoothie
167
79
Chocolate Cookie Bars
168
٢٦٨
Peanut Butter Chocolate Cups
Allergic to peanuts?
Use almond butter or tahina instead!
170
269
Banana Ice Cream
Ingredients: - Peel and slice the bananas into pieces less than 1 cm thick.
- Place them in a container in the freezer for at least 8 hours.
250g bananas - Blend with the milk until you get a thick consistency.
½ cup any vegan milk - Serve right away!
172
275
Ice Cream Bars
174
٢٧٤
Seed Balls
Ingredients: This recipe is perfect for those of you who do not eat nuts or
grains – however if you do not have food allergies you can
200 g dates replace a portion of the seeds with any nuts of your choice.
¼ cup ground flaxseed
¼ cup sesame seeds - Chop the dates and place them in the food processor with
¼ cup pumpkin seeds the water.
¼ cup sunflower seeds - Blend for a minute until the dates have started to blend.
¼ cup water - In a bowl, combine all the seeds and mix well.
- Add in the dates and mix well until you get a uniform dough.
Optional: 1 tsp vanilla, - Roll into balls and cover with more seeds (sesame or chia
1 tbsp cinnamon work best).
176
281
Granola
178
٢٨٠
Quinoa Chocolate Balls
180
٢٦٠
Tiramisu
Ingredients: - Place all ingredients for the crust in a strong food processor
and grind until it forms a ball of homogenous mixture.
Crust: - Place the contents in individual cups or cupcake holders,
1 cup almond flour creating an even first layer. Leave it on the counter, and move
150g soft dates on to make the filling!
¼ cup cacao powder - Blend all ingredients for the filling together until smooth.
2 tbsp strong coffee or - Add that mixture in to the cups, make sure to evenly distribute
espresso or cold-brew it. I recommend 4-5 small portions.
1 tbsp coconut oil - Freeze for at least 4 hours.
pinch of salt - Move to the fridge about 1 hour before eating.
- Gently dust with cacao powder right before serving, you can
Filling: place 1 or 2 tbsp in a mesh strainer and shake it gently over
2 cups cashews, soaked for at your tiramisu! :)
least 3 hours
½ cup maple syrup or honey
½ cup any vegan milk
2 tbsp coconut oil
½ tsp vanilla
pinch of sea salt
Optional: 1 tbsp nutritional
yeast
182
Chocolate Mousse
184
Chocolate Mousse Cake
186
295
Coconut Cake
Ingredients: Not everything I make is with cashews! This delicious raw cake
is suitable for people who have a nut allergy because coconuts
Crust: are technically seeds, not nuts.
1 cup shredded coconut
150g dates - In a food processor, blend the coconut shreds with the dates
2 tbsp water until you get a soft and firm dough.Your crust is now ready!
- Spread the dough on a silicon or lined cake tray.
Filling: - In a food processor or strong blender, blend the coconut
3 cups shredded coconut shreds alone for 3-5 minutes. First it will seem like nothing is
1 cup fresh coconut milk happening, but after a minute or two, they coconut pieces will
¼ cup honey or turn into a liquid-y butter!
maple syrup Give it time (it takes longer in the winter).
1 cup of fruit - Once your coconut “butter” is ready, place in a bowl and
1 lime, juice only set aside. Blend the remaining ingredients together until very
pinch of salt smooth and then add it to the bowl and mix well.
- You can now go ahead and place it in the cake tray and
Optional: 1 tsp vanilla, freeze for at least 4 hours.
fresh ginger
Tip: Top with fresh fruits like berries, kiwi or mango to make it
look extra special!
188
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Plain Cheesecake
190
301
Fruit Cheesecake
192
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Brownies
194
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Date Brownies
195
307
Pumpkin Fudge
198
٣١٠
Raw Black Forest Cake
200
Carrot Cake
*or ½ cup flax gel (p. 122) How to know if the cake is ready
؟
* or ½ cup flax gel (p. 122)
208
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Chocolate Lava Cakes
Yields 6 portions
210
Banana Cake
Add 2 cups of spinach Same process as above, simply blend the spinach with the
bananas, milk, oil and sweetener.
212
Chocolate Fudge Cake
214
Vanilla Sponge Cake
؟
½ cup honey or maple syrup
*or 1 cup flax gel (p. 122) How to know if the cake is ready
216
339
Blender Pancakes
Serves 2
218
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Waffles
Serves 2
220
345
Almond Pancakes
Coconut Pancakes
222
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Chocolate Pancakes
Serves 2
224
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Chocolate Almond Cookies
226
351
Tahina Cookies
228
٣٥٦
Ginger Cookies
230
357
Rice Pudding
232
Avocado Chocolate Pudding
234
123
Chia Pudding
236
Name
• NF • GF • R •
Ingredients: Blabla
Cashews
369
Fruit Parfait
238
ال
-خ م -خ ح -غ م -
ال اﳌﻜﻮﻧﺎت:
ال
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3 AUDIOBOOK COLLECTIONS
6 BOOK COLLECTIONS