Creamy Avocado Pasta

Try a new style of pasta that doesn't give you an option for leftovers. An energy packed meal that will fill you up with a great taste from the first bite to the last.

• 1 medium sized ripe Avocado, pitted • 1/2 lemon, juiced + lemon zest to garnish • 1-3 garlic cloves, to taste (I used 3 and it was super garlicky, but if you are not a big
fan of garlic use 1 clove) • 1/2 tsp kosher salt, or to taste • 1/4 cup Fresh Basil, (probably optional) • 2 tbsp extra virgin olive oil • 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut
spaghetti) Directions:
1.Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce
heat to medium, and cook until Al Dente, about 8-10 minutes.
2.Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a
food processor. Process until smooth. Now add in the pitted avocado, basil, and salt.
Process until smooth and creamy.
3.When pasta is done cooking, drain and rinse in a strainer and place pasta into a large
bowl. Pour on sauce and toss until fully combined. Serve immediately. Makes 2 servings. You can also add additional ingredients for a more custom look and flavor.

Please note: This dish does not reheat well due to the avocado in the sauce. Please
serve immediately.


This is beyond delicious, a great cream that can go with

almost anything, & it is extremely easy to make.


• 1 cup raw cashews soaked for 2 hours (soaking is optional)
• 1/4-1/2 cup filtered water
• 1-2 Tbsp maple syrup
• 1/2 tsp natural vanilla extract
• a pinch sea salt

Place all the ingredients in your blender and puree until smooth and creamy.

Lentil Roast

Learn how to do things differently when making lentils,

packed with protein and an amazing taste.


1 ½ c cooked lentils

1 c almond milk
¼ cup extra light olive oil

½ c onion, chopped
½ c pecan meal
1 tsp garlic powder
1 ½ c cornflakes
sea salt to taste

Directions: Mix and put in oiled casserole dish. Bake at 350 for 45 mins. Roast can be topped with

ketchup, gravy or just have it plane. Serves 6.

Orange and Coconut Popsicles

How bout something to keep you cool when the fan and

AC needs a break.

1 can or 1 cup of coconut milk
1 cup to 2 cups of orange juice
2 T cane sugar or 3 t honey
1 T unsweetened coconut flakes (opt)
¼ orange extract (opt)
½ vanilla extract (opt)

Combine all ingredients and freeze.


Learn to make delicious protein packed peanut butter

cookies from scratch. This recipe can be altered to add

in more vegan based protein.


1/2 cup Pure cane sugar
1/2 cup packed vegan brown sugar
1/2 cup butter, room temperature (Earth Balance)
1/2 cup peanut butter
1 egg (Egg replacer)
1 1/4 cup unbleached flour
3/4 teaspoon baking soda
1/2 teaspoon Aluminum baking powder
1/4 teaspoon sea salt

1. Beat the butter until creamy, for about 2 minutes. Add the sugars, beat for 2 more

minutes. and then mix in the peanut butter and egg. Mix together the dry ingredients - flour,

baking soda, baking powder and salt. Stir the dry ingredients into the sugar butter mixture.

2. Wrap the dough in plastic and then refrigerate for at least 3 hours.
3. Preheat oven to 375°F. Shape dough into 1 1/4 inch balls. Place about 3 inches apart on

ungreased cookie sheet. Flatten in crisscross pattern with a fork. Bake until light brown,for

about 9 to10 minutes. let them cool on the baking sheets for a minute; transfer to rack to

cool completely. For chewier cookies, bake at 325°F for 15 minutes.

This is good for about 2 dozen cookies.


How about a delicious tasting pastry that no one can

resist, made naturally with a great long lasting taste.

• 2 cups shredded coconut*
• ¼ cup coconut flour
• ¼ cup vegan carob chips
• ¼ teaspoon baking powder
• 1 Tbls orange zest/lemon
• 1 teaspoon cardamom
• 1 teaspoon vanilla extract
• ¼ cup coconut oil, room temperature
• juice of half orange
• 1 Tbs maple syrup
• *Note: I used a very finely shredded coconut. If using coconut that are not as fine, you can

put the flakes in a food processor, and process until fine. This will also make the coconut

more sticky and less likely to crumble when baked.
1. Preheat the oven to 425F.
2. Combine the coconut, flour, zest, coconut, cardamom, vegan carob chips and baking

powder until well mixed.
3. Stir in the wet ingredients and mix very well. Work the dough with your hands so that the

mixture becomes very sticky. Add more orange juice if it’s too dry.
4.Form the dough into small macaroons/ball shapes (approx 2-3 inches)
5.Bake is oven for 15 or until tops are golden brown.

Serves: approx 12

How To Make Vegan Creamy Mac & Cheese

A perfect way to enjoy some creamy mac and cheese without

the worries of gaining weight or having clogged arteries.


1 lb elbow pasta
10 oz pkg Vegan Gourmet Cheddar
1 cup Soy Milk
6 oz Tofutti Sour Supreme (1/2 container)
2 oz Earth Balance butter (1/2 stick)
1 1/2 tsp seasoning salt Prepare elbow pasta (noodles) according to the package instructions.

Directions: While noodles are boiling prepare your cheese mixture. Cut up cheese in chunks and place

them into the blender with cup of soy milk and 6 oz or ½ container of sour supreme. Blend

until smooth and creamy and when your noodles are finished cooking drain, but do not

rinse. Then add your cheese sauce and bake for 20 minutes.


How To Make Fruit Popsicle

Less sugar and a better taste, learn to make you own

Popsicle at home without the artificial flavor.

1 can of pineapple chunks (drain the juice) 1 banana 1 can of coconut milk

½ tsp vanilla Organic pure cane sugar or honey to sweeten

Blend and freeze. Don’t forget to add the stick or use Popsicle stick holders..

How To Make Ketchup

Learn to make your own ketchup with a fee ingredients and one easy step, so that is you ever run out it wont be a problem to get more.

8 oz tomato paste
1 tsp salt

1 tsp lemon juice
2 tsp honey or maple syrup

1 tsp onion powder

Directions :
Mix all ingredients together, taste! If it is to thick add a little water and enjoy.

How To Make Date Bars

Any easy way to have natural healthy home cooked pastries around the house rather than spending lots of money for processed unhealthy sugar packed food.


Outer layers

1 ½ cup whole wheat pastry flour or cake flour
1½ cup quick quick oats

½ tsp salt
½ cup chopped cashew (or other nuts of your choice)
1-2 Tbs water
½ cup non virgin coconut oil
½ cup cane sugar
Date filling
2 1/2 cup pitted dates
2 1/2 cup water

Directions: Combine flour oats, salt, water and cashew. In a separate bowl mix the oil and sugar, add

the oil mixture to the flour. Press half of the mixture into the baking dish. Cook the dates and

water until they can be mashed into a paste. Let the mixture of dates cool. Spread the rest

of the crumb mixture over the dates and press it gently. Bake at 350 for 25 minutes. Makes

about 25 bars... dont forget to share the taste with us.

How To Make Home Made Alfredo sauce

This has to be every chef and every beginners cook dream come true. All natural and healthy home made Alfredo sauce.

½ cup raw cashews

1 ¼ c water
1 tbs unbleached flour

1 tbs chicken style seasoning

¼ tsp onion powder

½ tsp salt
1 tsp basil

1 package tofu


Pour cashews, flour, seasonings, onion powder, salt and

water into blender and blend well. Pour mixture into pot and

cook until thickened. Add basil and pour over linguine

noodles... and Enjoy.

Home Made Power Bars

This is a great snack to have after a work-out or just to carry

with you to have with your meals through-out the day, with so

much nutrients and great taste you'll be satisfied.

1 cup unpasteurized honey or raw honey
1 cup organic peanut butter or raw almond butter
1 cup carob powder
1 cup raw sunflowers
1/2 cup raw coconut
1/2 raw sesame seeds

Directions: Mix all ingredients together, and press into a 8" square pan. Cut into squares and chill.


Don't forget to share the taste.

Carob Almond Butter Pie

An amazing tasting to pie that is guaranteed to leave you

asking for more... this is very healthy, easy, and fun to make.


1/2 cup of pecan meal

1 1/2 Cup of water

1/2 cup of powdered soy milk

1 teaspoon of vanilla

1 cup of carob chips

1/2 cup of turbinado sugar or maple syrup

3/4 cup of almond butter


Press pecan meal at the bottom of the pie dish and set aside. Next blend all of the

ingredients together in a blender (except the almond butter) for 2 minutes. Then add the

almond butter and blend until smooth. Pour it into the pie dish and let it freeze. Finally

remove from the freezer 10 minutes before serving.

Coconut Cream Frosting

Tired of the sugar filled frosting that will eventually one day

acquaint you with diabetes or other health related issues.

How bout about a frosting that even your doctor would


1 cup raw cashews or blanched almonds
2 tbsp honey
1 cup coconut milk
2 tbsp coconut oil
½ tsp vanilla
1 tbs spoon of arrowroot powder.

Place all ingredients in blender and blend until smooth and creamy. Serve chilled on your

favorite treats.


How To Make Raw Alpine Cheese

Learn how to make your own cheese that is not from bacteria

or any other animal product. This is a wonderful substitute for

those who love cheese but hate stomach fat of which 90% of

the time is caused by dairy... especially cheese. It is a natural

and more healthier way of eating while satisfying your taste


3/4 C. water
1 C. cashews
1/3 C. tahini
¼ C. lemon juice
¼ C. nutritional yeast flakes
1 Tbsp. onion powder
2 tsp. salt
¼ tsp. garlic powder

Blend until smooth & creamy. Drizzle over pizza or salads, or spread on sandwiches or raw

crackers. Delicious in any way, don't forget to compare and share the experience of your

first taste... enjoy.


How To Make Almond Milk

An easy and more natural way of obtaining your vitamins

when it comes to drinking milk, it is also more cost effective

and can be adjusted to better suit your taste.

1 cup raw almonds
water for soaking nuts
3 cups water
2 dates (optional)
1/2 tsp vanilla (optional)

Soak the almonds in water overnight or for at least 6 hours.
Drain the water from the almonds and discard. Blend the 3 cups of water, almonds and

dates until well blended and almost smooth. Strain the blended almond mixture using a

cheesecloth or other strainer.Homemade raw almond milk will keep well in the refrigerator

three or four days.