Wild Apple Crunch (Dr. Fuhrman)

Wild Apple Crunch

Source: Dr. Fuhrman.

Ingredients

• 6 apples, peeled and sliced
• 3/4 cup chopped walnuts
• 8 dates, pitted, chopped
• 1 cup dried currants or raisins
• 3/4 cup water
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• juice of 1 orange

Instructions

1. Preheat oven to 375 F.
2. Combine all ingredients except the orange juice. Place in an 8 x 8 inch baking pan and drizzle the orange juice on top. 
3. Cover and bake for about one hour until all ingredients are soft, stirring occasionally. 

Note: You can also simmer this in a covered pot for 30 minutes on top of the stove, stirring occasionally. 

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Raw Avocado Chocolate Pudding

Classic Avocado Chocolate Pudding 

Ingredients

• Avocado
• Raw cacao powder
• Almond milk
• Dates (soaked), 
• A touch of stevia. 

Instructions

1. Top with fresh raspberries! 

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Simple Quinoa

Simple Quinoa

Quinoa, cooked with:

• a little wilted spinach
• pistachios
• chopped dried apricots
• fresh parsley 

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Raw Vegetarian Spiced Taco Meat

Raw Vegetarian Spiced "Taco Meat"

Ingredients

• 1 cup walnuts, soaked 20 minutes 
• 1/4 cup sun-dried tomatoes, soaked and diced 
• 2 fresh tomatoes, diced 
• A few stalks fresh cilantro 
• 2 teaspoons onion powder 
• 1 teaspoon garlic powder 
• 2 teaspoons ground cumin 
• 1 teaspoon ground coriander 
• 1 chili, seeded and minced

Instructions

1. Pulse all ingredients in a food processor until broken down, but still chunky.

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Butternut Squash, Roasted

Roasted Butternut Squash

Butternut squash, roasted with smoked paprika, garlic, onion powder, and a touch of apple cider vinegar and sea salt 

Ingredients

• 1 medium sized butternut squash, unpeeled, seeded, and cubed 
• 2 teaspoons smoked paprika 
• 1 teaspoon garlic powder 
• 1 tablespoon onion powder 
• 1 tablespoon nutritional yeast, optional 
• 1/2 teaspoon salt 
• 2 tablespoons olive oil 
• 2 tablespoons apple cider vinegar

Ingredients

1. Preheat the oven to 425 degrees F. Toss all the ingredients together in a bowl. Once all the squash pieces are coated, transfer them to a parchment-lined baking sheet and space them out so they're not on top of each other.
2. Bake in an oven for 25 minutes, turning them once during that time.
3. Serve on top of a big green raw salad for those days when you want something warm and comforting, but still healthy

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Green Smoothie With Mango

The Perfectly Balanced Smoothie

Ingredients

• spinach
• chard
• water/coconut water/almond milk
• mango
• lemon
• a pinch of sea salt

Notes: The lemon and sea salt balance the flavors perfectly! 

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Chia Seed Pudding

Chia Seed Pudding 

Ingredients

• Chia seeds
• Almond milk (lightly sweetened)
• Cinnamon

Instructions

1. Just soak chia seeds in lightly sweetened almond milk, and add a touch of cinnamon. 

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Breakfast Green Smoothie

Breakfast Green Smoothie

Paige's Recipe Notes: A really green smoothie. 

Ingredients 

• kale
• collards
• Swiss chard
• 1/2 banana
• handful of blueberries
• coconut water
• young coconut meat

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Healthy Breakfast, Lunch, Dinner (Jennifer Cornbleet)

Meal ideas courtesy Jennifer Cornbleet of Raw Food Made Easy.

BREAKFAST: *Stewed Prunes and Apricots

Simmer the fruit on low for 10 minutes with a bit of grapefruit or orange segments, and some fennel seeds and a couple of cinnamon sticks. Eat it plain or over quinoa. 

LUNCH: If you’re out and about at a salad bar, get a bed of greens (spinach, lettuce, or arugula), and then get some bean or veggie soup and pour it over the greens! It wilts and warms the greens, but doesn’t cook them, so you’re still getting some raw greens in the meal. 

*Steamed Root Vegetable Medley 

Steam root vegetables such as sweet potatoes, beets, parsnips, and carrots - it only takes about 10 minutes! Then top with a little avocado, olive oil, or ghee (clarified butter) and spices and/or fresh herbs, such as cumin, cardamon, mustard seeds, fresh or dried ginger, sumac, or chopped cilantro, dill, or tarragon. 

DINNER: *Quinoa with Brussels Sprouts and Kabocha or Acorn Squash

Here’s how to make the brussels sprouts - steam them until bright green. Then cut in half, and add a bit of coconut oil and spices. Bake until just golden. You can do the same with the squash - toss with a bit of coconut oil and spices and bake until golden. You could turn this meal “holiday” by adding a few dried cranberries to the quinoa. You could serve this meal with a wedge of avocado on the side if you like. And if you want more protein in the meal, add some tempeh, cubed and sautéed with a bit of coconut oil and spices. Now it’s a feast! 

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Wild Rice and Edamame Salad (Chowhound)

Wild Rice and Edamame Salad

Source: Sarah Karnasiewicz at Chowhound.

Ingredients

• 1/2 cup blanched slivered almonds
• 2 tablespoons white sesame seeds
• 4 cups cooked wild rice (see Game Plan note)
• 3 medium scallions, thinly sliced (white and light green parts only)
• 2 cups shelled cooked edamame, thawed if frozen
• 2 medium carrots, peeled and small dice
• 1/2 cup dried cranberries
• 3 tablespoons olive oil
• 2 tablespoons toasted sesame oil
• 1/4 cup rice vinegar, plus more as needed
• 2 teaspoons honey
• Kosher salt
• Freshly ground black pepper

Instructions

1. Game plan: You’ll need to make the wild rice before you begin.
2. Place the almonds in a medium frying pan over medium heat and toast, stirring often, until golden brown (do not let the nuts burn), about 8 to 10 minutes. Transfer to a large heatproof bowl. Add the sesame seeds to the pan and toast, stirring often, until golden brown, about 2 to 3 minutes. Transfer to the bowl with the almonds.
3. Add the rice, scallions, edamame, carrots, and cranberries to the bowl with the almonds and sesame seeds and toss to combine.
4. Whisk the olive oil, sesame oil, rice vinegar, honey, and a pinch each of salt and pepper in a medium bowl until combined. Drizzle over the rice mixture and toss to combine. Taste and season as needed with more salt, pepper, and vinegar. Cover and chill for at least one hour before serving.

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Mediterranean Whole Wheat Pasta Salad

Mediterranean Whole Wheat Pasta Salad

Source: Better Bites from wholekidsfoundation.org.

Paige's Recipe Notes: Easy.

Ingredients

• 12 oz 365 Everyday Value Organic Whole Wheat Elbows or Penne
• 4 oz fresh baby spinach
• 1 (15-oz) can garbanzo beans, drained and rinsed
• 1 cup halved cherry tomatoes
• 1/2 cup pitted Kalamata or black olives, chopped (optional)
• 3 TB lemon juice
• 1 TB extra-virgin olive oil
• Salt and ground black pepper, to taste
• Crumbled feta (optional) 

Instructions

1. Cook whole wheat pasta in a large pot of water until al dente, 8 to 10 minutes, then drain in a colander and rinse with cold water. 
2. In a large bowl, toss the pasta with remaining ingredients. 

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Unprocessed Recipes (Chef AJ)

Unprocessed Recipes

Source: Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight by Chef AJ.

Paige's Recipe Notes: Salt free, oil free, sugar free recipes.

Lentil Tacos

Ingredients

• 1 cup chopped onion
• 1 garlic clove, minced
• 1 cup dry lentils, rinsed
• 1 Tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon oregano
• 14 ounces water
• 1 cup salt-free salsa
• Salt-free seasoning, to taste

Instructions

1. Put everything in the crock pot and cook on high for 8-12 hours, stirring occasionally and adding water as needed. This taco filling can be used anywhere you would normally use a meat taco filling, such as in taco shells and on salads. 

Quick Sun Dried Tomato Marinara

Ingredients

• 1 cup oil-free sun dried tomatoes, soaked in water
• 3-4 fresh Roma tomatoes (approximately 12 ounces)
• 1 red bell pepper, seeded (approximately 8 ounces)
• 1-2 cloves garlic, peeeled
• 3-4 pitted dates
• 1 shallot (approximately 1 ounce) or red onion equivalent 
• 1 Tablespoon sun-dried tomato powder
• 3-4 fresh basil leaves

Instructions

1. In a blender, blend all ingredients until smooth. If you prefer a chunkier consistency, use a food processor fitted with the "S" blade and process all ingredients until desired consistency is reached. Serve over your favorite healthy noodles such as those made from rice, tofu, sea vegetables or zucchini. To make zucchini noodles, peel zucchini and then make noodles using a Spiralizer, Saladacco or vegetable peeler. 

Chef's Note: If you have a high-powered blender, you can make this sauce hot right in the blender.

Aunt Melony's Caesar Salad Dressing

Ingredients

• 2 cups water
• 1x15-ounce can cannellini beans, drained and rinsed
• 3 cloves garlic
• 3/4 cup lemon juice
• 4 Tablespoons low sodium miso
• 6 Tablespoons nutritional yeast
• 1 Tablespoon rice vinegar
• 1/2 teaspoon xanthan gum

Instructions

1. Place all ingredients in blender and blend until smooth. Add xanthan gum and blend again briefly. 

Chef's Note: This dressing is delicious on baked potatoes and steamed veggies.

Ginger Slaw

Ingredients

Slaw:

• 2 cups shredded carrots
• 2 cups shredded purple cabbage
• 2 cups jicama (cut into long thin strips)
• Cilantro and pumpkin seeds for garnish (optional)

Dressing:

• 1/2 cup orange juice
• Juice of one lime, plus zest
• 1/2 ounce fresh ginger, pressed

Instructions

1. Combine vegetables in a large bowl. Whisk dressing ingredients together and pour over vegetables. Garnish with cilantro and/or pumpkin seeds if desired. 

Sweet Potato Soup with Cannelini Beans and Rainbow Chard

You can also make this soup with butternut squash or white potatoes in place of the sweet potatoes. 

Ingredients

• 8 cups water or low sodium vegetable broth
• 2 Tablespoons sun-dried tomato powder
• 2 leeks (approximately 6 ounces), thinly sliced
• 2-3 large sweet potatoes (2 pounds), peeled and cut into uniform cubes
• 2 cans cannellini beans, rinsed and drained
• 1 pound rainbow chard, chopped
• 1/4 cup fresh squeezed lemon juice (with zest from lemons) 

Instructions

1. In a large soup pot, bring the water or vegetable broth to a boil. Reduce heat to medium and add the leeks. Cook for about 8 minutes until soft. Add diced sweet potatoes and cook another 8-10 minutes until tender. Add the beans and cook for an additional 2 minutes. Remove soup pot from heat and stir in chard so that it wilts. Stir in lemon juice and sun-dried tomato powder. Sprinkle chopped Italian parsley on top, if desired, and garnish with a fresh lemon twist. The preparation for this soup can be done in advance. You can have the leeks sliced, the sweet potatoes diced, the beans rinsed, the chard chopped, the juice squeezed and the water measured out. Then it takes only 20 minutes to cook it. This recipe can easily be doubled. 

Chef's Note: With the bright orange sweet potatoes, white beans, and rainbow colored chard, this is a very pretty soup. But if you can't find rainbow chard, feel free to substitute Swiss chard or any greens such as collards, spinach or kale. 

Fruity Quinoa

Ingredients

• 1/2 cup quinoa
• 1 cup orange juice
• 1/2 teaspoon cinnamon
• 1 teaspoon alcohol-free vanilla
• 2 Tablespoons currants or unsweetened dried cranberries

Instructions

1. Place quinoa, orange juice, cinnamon and vanilla in a sauce pan and bring to a boil. Reduce to a simmer, cover, and cook 10-15 minutes, until all of the liquid is absorbed. Stir in dried fruit.

Holiday Baked Yams

Ingredients

• 4 large yams, peeled and diced
• 2 ripe pears, peeled and diced
• 1 cup unsweetened dried cranberries
• 1/2 cup fresh orange juice
• 1 Tablespoon alcohol-free vanilla

Instructions

1. Preheat oven to 350 degrees F. Mix all ingredients together and place in a baking dish that has a lid. Cover and bake for one hour (or until soft). You should easily be able to pierce the yams with a fork.

Maple Glazed Brussels Sprouts

Ingredients

• 1 and 1/2 pound Brussels spouts
• 1/4 cup finely minced shallot
• 1/4 cup maple syrup
• 1 Tablespoon Dijon mustard
• 1 Tablespoon low sodium tamari
• 1 Tablespoon arrowroot powder
• Finely diced red bell pepper (optional)
• Chopped candied walnuts or spiced pecans (optional) 

Instructions

1. Cut off stems from Brussels sprouts and then cut in half. Cook for 2 minutes in boiling water. Drain and rinse in cold water. (This step can be done in advance.) In a heavy nonstick sauce pan, sauté shallots in vegetable broth or water for 2-3 minutes. Add Brussels sprouts and sauté for 4 minutes longer. Whisk together maple syrup, tamari, Dijon mustard and arrowroot. Pour over vegetables and cook 2 minutes longer until sauce is thickened. Garnish with red bell pepper or nuts, if desired. 

Chef's Note: If you don't want to use maple syrup, use date syrup and add 1/4 to 1/2 teaspoon of maple extract. 

Pineapple Unfried Rice

Ingredients

• 1 large can crushed unsweetened pineapple, drained (save the juice for sautéing without oil)
• 1 cup green peas
• 1 bunch scallions
• 1 red bell pepper, diced fine
• 4 ounces pea pods, sliced
• 1 bunch cilantro leaves, chopped
• 4 cups cooked brown rice, chilled
• 1/2 cup low sodium tamari  

Instructions

1. Heat 1/2 cup of the pineapple juice in a wok or non-stick skillet over medium-high heat. Add peppers and scallions and sauté 2-3 minutes. Add peas, pea pods and rice and cook for another 2-3 minutes. Add pineapple and tamari and cook for another minute or so. If mixture becomes too dry, add more pineapple juice as you are sautéing. Remove from heat, stir in cilantro, and serve. 

Chef's Note: For a spectacular presentation, serve in a hollowed out fresh pineapple half.

Quinoa Salad with Currants and Pistachios

Ingredients

• 1-16 ounce box of quinoa, cooked and cooled
• 1 cup lime juice and zest from limes (approximately 8)
• 1 ounce finely chopped scallions
• 1/2 ounce finely chopped Italian parsley
• 1/2 ounce finely chopped mint
• 2 cups currants
• 8 ounces raw pistachios

Instructions

1. Prepare quinoa according to the directions on the package. Place in large bowl and allow to cool. Juice and zest limes. Pour over quinoa. Add remaining ingredients and mix well. Chill. 

Chef's Note: Add pomegranate seeds when in season. Try substituting orange juice and zest for the lime, or unsweetened cherries for the currants. 

Spanish "Rice"

Ingredients

• 1 head of orange cauliflower
• 4 green onions, diced
• 2 tomatoes, diced
• 1 orange bell pepper, diced
• 2 Tablespoons fresh lemon juice
• 1/2 cup chopped cilantro
• 2 avocados, mashed
• 1 Tablespoon paprika
• 1 teaspoon chili powder
• 1 jalapeño pepper, diced (optional)

Instructions

1. In a food processor fitted with the grating blade, grate the cauliflower. Mix in the remainder of the ingredients by hand. 

Chef's Note: If you can't find an orange cauliflower, a white one is fine. If you want your dish less spicy, omit the seeds from the jalapeño. Make sure you wear gloves when cutting hot peppers and never touch your eyes!

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Chopped Broccoli Salad with Tahini Soy Dressing (Marla Meridith)

Chopped Broccoli Salad with Tahini Soy Dressing

Source: Marla Meridith.

Makes about 6 servings.

Notes
This salad is lightly dressed. Add more soy & tahini if you want more flavor.

Ingredients

• 1 bunch fresh Broccoli, chopped into bite sized pieces (about 5-6 cups).
• 1 large Carrot, peeled, diced small
• 1 cup Red Cabbage, diced small
• 3 tablespoons Tahini paste
• 3 tablespoons Soy Sauce or Gluten Free Tamari
• 1 tablespoon Mustard Seed
• a pinch of Garlic Powder
• a pinch of Black Pepper
• a pinch ground Ginger
• 1 tablespoon minced Dried Onion
• a handful of chopped fresh Cilantro (reserve some for garnish)
• 1 Avocado, diced small
• a splash of Lemon Juice to prevent avocado browning

Ingredients

1. Prepare a large bowl of ice water. Bring a large pot of salted water to a rolling boil. Add broccoli, reduce heat to medium high and blanch for 2-3 minutes (depending on how crisp you want it.) Immediately drain the broccoli and submerge it in ice water to halt cooking. Remove broccoli from water and chop into small bite sized pieces.
2. In a small bowl whisk together tahini, soy sauce, mustard seed, garlic powder, black pepper and ginger. Gently mix the veggies (excluding avocado) together with dressing. Cut up the avocado and toss with lemon juice. Add minced dried onion and avocado tossing gently and combining thoroughly.

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Raw Pad Thai (Vegangela)

Raw Pad Thai

Source: Vegangela.

Prep time: 15 mins
Total time: 15 mins

Serves: 3

Ingredients

• 3 medium zucchinis
• 3 large carrots
• 2 green onions, chopped
• 1 cup shredded purple cabbage
• 1 cup cauliflower florets
• 1 cup mung bean sprouts or radish sprouts (spicy) (optional)
• ½ cup crushed peanuts (optional)
• ½ cup chopped fresh coriander/cilantro (optional)

Sauce

• ¼ cup tahini
• ¼ cup almond butter (or cashew butter, or a blend of both)
• ¼ cup tamari (gluten-free, as required)
• 2 tbsp agave (or maple syrup)
• 2 tbsp lime or lemon juice
• 1 clove garlic, minced
• 1 tsp ginger root, grated

Instructions

1. Use a spiralizer (or mandolin or vegetable peeler) to create noodles from the carrot and zucchini. Place them in a large mixing bowl and top with the other vegetables.
2. Whisk sauce ingredients in a bowl. The sauce will be thick, but will thin out after it’s mixed with the vegetables.
3. Pour the sauce over the vegetables and toss. Best after 1 day in the fridge.

Notes
Adapted from recipe in Julie Daniluk's Meals That Heal Inflammation cookbook via Chatelaine magazine

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Over the Rainbow Cabbage Salad with Tahini-Lemon Dressing (oh she glows)

Over the Rainbow Cabbage Salad with Tahini-Lemon Dressing

Source: oh she glows.

Yield: 4 servings

Ingredients

• About 6-7 cups of roughly chopped red/purple cabbage (I used 1/4 of a large cabbage)
• 1 carrot, shaved with a peeler into 2-3 inch strips
• 3 celery stalks, chopped
• 1 red pepper, thinly sliced
• 2 handfuls of fresh parsley, chopped finely (or use other herb)
• Half a batch of Lightened Up Tahini-Lemon Dressing (or make the full batch and save for later)
• 3-4 tbsp of toasted sesame seeds (or use hemp, sunflower, etc)
• Salt & pepper, to taste ( I used Herbamare)

Instructions

1. Preheat oven to 325F. Toast the seeds for about 8-10 minutes, watching closely. Remove and set aside.
2. Add several cups of water into a kettle and bring to a boil. Lightly rinse the cabbage and slice in half, through the stem. Slice each half, in half again and roughly chop. You’ll want about 6-7 cups.
3. Add chopped cabbage into a strainer in the sink and pour the boiling water over top. Quickly rinse with cold water. This helps soften the cabbage slightly. Roughly dry the cabbage with a hand towel.
4. In a large bowl, mix the chopped celery, pepper, cabbage, shaved carrot, and parsley.
5. Prepare the dressing by whisking all ingredients together in a medium sized bowl. The salad tastes best when the dressing is mixed just before serving, so I suggest you portion out how much salad you will be eating for the meal and then add on your desired amount of dressing & mix well. Wrap up any leftover salad and place in the fridge and do the same with the leftover dressing.

Note: I wasn’t sure if I would like this salad so I didn’t make a crazy amount, but next time I would probably double the salad (and make the original dressing amount) to use up more of the cabbage. I had about 3/4 of the cabbage leftover!

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Creamy Thai "Peanut" Dressing (Detoxinista)

Creamy Thai "Peanut" Dressing

Source: Detoxinista.

Serves: 4

Adapted from Once Upon a Chef.

Ingredients

• 1/4 cup sunflower seed butter
• 1 tablespoon raw apple cider vinegar
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon tamari, soy sauce, or coconut aminos
• 3 tablespoons honey (use maple syrup for vegan version)
• 2 garlic cloves, minced
• 1-inch knob of fresh ginger, peeled and chopped
• 1/4 teaspoon salt
• 1/4 teaspoon crushed red pepper flakes
• 1/4 cup water, or more for a thinner consistency

Instructions

1. Combine all of the ingredients in a high-speed blender, and blend until completely smooth. Add more water, if a thinner consistency is desired, then serve over your favorite salad ingredients, including sliced red pepper, shredded cabbage or romaine, fresh cilantro, and some sunflower seeds for crunch.

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Tat's Homemade Granola

Tat's Homemade Granola

Ingredients

• 2 cups rolled oats
• almonds 
• other nuts and seeds
• chiaseeds
• dried fruit
• coconut oil
• cinnamon
• coconut flakes
• honey

Instructions

1. 2 cups rolled oats, throw in almonds, other nuts and seeds, chiaseeds, some dried fruit and then mix it all with your hands and mash in the coconut oil 
2. And cinnamon and coconut flakes lol watever u want really - honey 
3. And then bake at like 350 for 20 mins mixing half way thru

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Greek Garbanzo Bean Salad

Greek Garbanzo Bean Salad 

Ingredients

• 2 cups garbanzo beans
• 1/4 cup extra virgin olive oil
• 1/4 cup brown rice vinegar
• 1/4 cup red onion, minced
• 1 glove garlic
• 3/4 cup celery sliced with leaves
• 1/4 cup red bell pepper finely chopped
• 1 tbsp. fresh basil, chopped or 1/2 tsp dried
• 2 tsp fresh oregano, chopped or 1/4 tsp dried

Instructions

1. Place all ingredients in a mixing bowl and toss well. 
2. Refrigerate and marinate overnight for 8 hours.

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Roasted Butternut Squash Soup (oilfreevegan)

Roasted Butternut Squash Soup

Source: oilfreevegan.

Ingredients

• 1 large white onion chopped
• 2 stalks of celery chopped
• 4 cloves of garlic
• 1 quart RVS (Roasted Vegetable Stock)
• 2 cups unsweetened almond milk
• 1 1/2 teaspoons ground ginger
• 1 teaspoon cinnamon
• 1 teaspoon garlic granules

Instructions

1. Dry saute the onion and celery in a non stick skillet.  When it begins to stick, use a little Stock or water to keep it from sticking.  In your stock pot, add all of the ingredients except the almond milk and bring to a boil.
2. Reduce and simmer for 1/2 hour.  When it's done, remove from the heat and blend using an immersion blender, Vitamix or blender.  To be safe you can let this cool before blending. 
3. Once you get the consistency you desire, thin it out with the almond milk and stir it in to blend.  Re-heat and adjust for salt and pepper.  Start with 3/4 teaspoon of salt and 1/2 teaspoon of crushed black pepper.

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Chef AJ's Hail to the Kale Salad (Vegan American Princess)

Chef AJ's Hail to the Kale Salad

Source: Chef AJ's Hail to the Kale salad, courtesy Vegan American Princess.

Ingredients

• Kale (2 large heads)
• 1/2 cup raw almond butter (unsweetened and unsalted)
• 1 15-ounce can of cannellini beans (rinsed and drained)
• 1 cup coconut water (or regular water)
• 1/4 cup fresh lime juice and zest
• 2 cloves of garlic
• fresh peeled ginger (about 1″ or 3/4 of an ounce)
• 2 tablespoons low sodium Tamari soy sauce
• 4 pitted dates (soaked in water if not soft)
• 1/2 teaspoon red pepper flakes.

Instructions

1. You must start by thoroughly rinsing 2 large heads of kale, ripping the leaves off the stems and setting aside in a large bowl.
2. Next, you must prepare the dressing by blending all remaining ingredients in a high powered blender until smooth and creamy.
3. After you have blended the ingredients until smooth and creamy, pour 2 cups of the dressing over the kale. 

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