Gluten Free Vegetarian by Hannah Healy PDF

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Gluten-Free Vegetarian: 80+ Soy-free, Meatless, Real Food Recipes

Copyright 2013 by Hannah Healy
www.HealyRealFoodVegetarian.com
ALL RIGHTS RESERVED. This book contains material protected under International
and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this
material is prohibited. No part of this book may be reproduced or transmitted in any form
or by any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system without express written permission from the
author / publisher. All images are copyright to Hannah Healy.
This book has been created for your personal benefit only. It may not be copied, re-sold
or given away.
Information and statements regarding health claims in this book have not been
evaluated by the Food and Drug Administration and are not intended to diagnose, treat,
cure, or prevent any disease.
By purchasing this book the reader forever releases the author (Hannah Healy) from
any liability, risk, loss or harm resulting directly or indirectly from the use or application
of any of the contents of this book.
I have not been payed to cite any of the companies mentioned in this book. Any
opinions expressed in this book are my own and do not reflect the opinions of said
companies.
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About the Author

Im Hannah Healy, the creator of Healy Real
Food Vegetarian. I started my blog as a place
to share my passion for healthy food made
from natural, fresh and nourishing
ingredients. Since then, my blog has grown
to not only include healthy recipes, but
informative articles on natural living, diy
tutorials and more. My recipes are soy-free,
mostly gluten-free and centered around
balanced health.
As a mostly gluten-free and soy-free
vegetarian, I noticed that there were a lack of recipes out there for people
like me. Which is why Ive created this book for all the other people who
dont want to have to stop being vegetarian in order to enjoy a healthy
gluten and soy-free lifestyle.
If youre not vegetarian, you can still enjoy these recipes and even utilize
this book to save money by cutting out meat for dinner once or twice a week
while still serving nutritious and filling meals.
My hope is that this book gives you new ideas that broaden your horizons in
the kitchen and encourage you to take charge of your health and nourish
your body!
If youre just starting on your journey to natural health, take it one step at a
time and dont worry if youre overwhelmed. Just use what works for you in
your life now and learn as you go.
In Health,
!
Hannah Healy
Table of Contents
= Vegan
Introduction
Why Gluten-free?
About Processed Foods
The Gluten-free Vegetarian
Why Soy-free?
10
About the Ingredients Used in This Book
10
Healthy Cooking Habits
13
Healthy Cooking Oils
14
The Health Benefits of Fermentation
16
My Favorite Fermented Veggie: Ginger Carrots
16
Sprouting and Soaking Grains, Beans and Legumes
18
How to Soak and Prepare Beans and Rice from Scratch
19
How to Sprout Red or Green Lentils
20
How to Sprout Quinoa
21
Making Your Own Basic Staples
22
How to Make Ghee
23
How to Make Vegetable Broth From Vegetable Scraps
24
How to Make Raw Milk Yogurt, Whey & Cream Cheese
25
How to Make Queso Fresco (Paneer)
28
How to Make Vegan Cashew Cream Cheese
29
How to Poach Eggs
30
How to Make Almond Flour
31
How to Make Almond Butter
32
How to Make Hummus
33
How to Make Tortilla Chips
34
How to Make Roasted Salsa
35
How to Make A Balsamic Glaze
36
Garlic Dijon Balsamic Vinaigrette
37
Raw Thousand Island Dressing
38
Breakfast
39
Grain-free Banana Spice Pancakes
40
Quinoa Berry Breakfast Bowl
41
Turmeric Spiced Kale Scramble
42
Sweet Potato Pancakes (Latkes)
43
Salads
44
Green Salad with Raw Thousand Island Dressing
45
Raw Marinated Beet Salad
46
Curried Egg Salad
47
Quinoa Arugula Salad with Balsamic Glaze
48
Soups
50
Quick and Easy Cauliflower Soup
51
Carrot Ginger Soup
52
Sprouted Lentil Vegetable Stew
53
Broccoli Soup
54
Creamy Cauliflower and Veggie Soup
55
Spiced Pumpkin and White Bean Soup
57
Egg Dishes
58
Poached Eggs with Veggies
59
Squash Tomato Quiche
60
Baked Eggs
61
Mini Spinach Tomato Frittata
62
Butternut Squash Frittata
63
Sprouted Quinoa Saut with Eggs and Veggies
64
Burgers
65
Baked Falafel Burger
66
Black Bean Pumpkin Chia Burgers
67
Sprouted Green Lentil Burger
68
Spicy Sprouted Quinoa Burgers
69
Sprouted Red Lentil Veggie Burger
70
Indian
71
Paneer Tikka Masala
72
Quick and Easy Daal
73
Chana Masala
74
Italian
75
Vegan Zucchini Lasagna
76
Gluten-free Pasta Primavera
77
Grain-free Vegetable Lasagna
78
Cauliflower Crust Pizza
79
Baked Ziti with Vegetables
81
Mexican
82
Vegetarian Tacos
83
Chilaquiles
84
Black Bean and Cauliflower Enchiladas
85
Chiles Rellenos
87
Casseroles
88
Mini Sprouted Quinoa Casserole
89
Broccoli Cheese Casserole
90
Gluten-free Mac & Cheese
91
Lunch
92
Cauliflower and White Bean Sandwich
93
Falafels
94
Indian Quesadilla
95
Quinoa with Chard
96
Chickpea Stuffed Sweet Potatoes with Balsamic Glaze
97
Dinner
Lentil Mushroom Meatballs
98
99
Spaghetti Squash with Marinara
100
Vegan Chili
101
Ratatouille
102
Easy Stir-fry with Curry Coconut Sauce
103
Stuffed Sweet Potato with Daal
104
Carrots Au Gratin
105
Stuffed Bell Peppers
106
Shepherds Pie with Sweet Potato Topping
107
Spaghetti Squash Bake
109
Meatloaf with Sprouted Red Lentils
110
Shepherds Pie with Mashed Cauliflower Top
111
Desserts
112
Chocolate Chia Mousse
113
Grain-free Vanilla Cake with Chocolate Frosting
114
Grain-free Chocolate Chip Cookies
116
Pineapple Mint Sorbet
117
Maple Coconut Ice Cream
118
Homemade Chocolate Bars
119
Raw Vegan Fruit Tart
120
Coconut Date Rolls
121
Banana Spice Cookies
122
Date Sweetened Brownies
123
Thank You
124
Resources
125
Introduction
Why Gluten-free?
Although many think that gluten-free is just another health fad, there is
ample research that shows that processed grains containing gluten cause
inflammation which in turn contribute to a various array of autoimmune
diseases. Depending on the sensitivity each person has to gluten it may do
anything from cause mild digestive discomfort to vomiting and headaches.
Because of this, many have decided to reduce or eliminate gluten from their
diet. After reducing gluten intake some people experience increased energy,
relief from digestive issues and weight loss.
About Processed Foods
Gluten is not the only thing to worry about. I believe that processed foods in
general, like boxed cereals, snacks and cookies often have one or more
unnatural additives that can contribute to internal upset and cause health
problems over time. Sometimes, those who eliminate gluten from their diet
end up consuming more processed and boxed gluten-free foods which can
contribute to other health issues. Just because something says gluten-free
doesnt necessarily mean its healthy. The best way to ensure you arent
inadvertently consuming a lot of unnatural additives is to make your own
food from scratch. Thats why I created this book. It will show you how to
make breakfast, lunch, dinner and desserts all from scratch, so you can
avoid any unnatural additives or chemicals in processed food!
The Gluten-free Vegetarian
Gluten-free vegetarians have an especially tough time when it comes to
avoiding gluten. Most vegetarian options at restaurants contain gluten (like
burritos, pizza and pasta) which makes it difficult to go out for a meal.
Even if you cook your own gluten-free meals at home, sometimes it can be
hard to come up with new ideas. Finding the right balance of nutrients in
your meals can also be a challenge.
This book is filled with over 80 healthy, gluten-free vegetarian recipes to
give you new ideas in the kitchen. Many of the recipes are also vegan. There
is something for everyone in this book!
Why Soy-free?
In the American food industry, highly processed soy is used in almost every
packaged food. Almost 90% of the soy in stores is genetically modified.
There have been many recent studies that show that soy is hard to digest
and can upset natural hormonal balance when eaten too much. In addition,
there is an ever growing section of the population with allergies to soy. I
have experienced issues related to consuming too much soy firsthand and
because of that I avoid soy. I only consume a small amount of fermented
soy (like tempeh and tamari) every once in a while. Unfortunately, many
assume that as vegetarians we must eat soy to get enough protein. This is
far from true, which is why all the recipes in this book are soy free. Most of
them include protein from a soy-free source.
About the Ingredients Used in This Book
I try to choose the healthiest ingredients possible when it comes to
preparing meals. I believe that natural foods are the best way to nourish
your body. Here is a small guide to a few of the ingredients used in this
book that some may be unfamiliar with.
Coconut Flour is a natural gluten-free flour. It is high in fiber and low in
carbohydrates. When baking with coconut flour, remember that it soaks up
a lot of moisture, so you will need to use less coconut flour and more liquid
ingredients. It is not a 1:1 substitute for wheat flour. Coconut flour can be
found at most health food stores or online. For brand recommendations go
to my marketplace.
Almond Flour is made from finely ground blanched almonds. It is high in
protein, has a great flavor and works well as a substitute for wheat flour.
You can buy it at most health food stores or make your own. See the tutorial
on pg. 31. For brand recommendations visit my online store.
Coconut Milk is my favorite dairy-free milk alternative. In order to avoid
additives I buy the canned or small boxed full-fat coconut milk. I dont buy
the coconut milk that comes in the soy milk style boxes because this is
usually watered down and filled with additives. The fat in coconut milk is
beneficial to your health, so its better to use the full-fat kind. For brand
recommendations visit my online store.
Coconut/Palm Sugar is made from the sap of the flowering buds of the
coconut palm tree. I like to use this sugar because it has a great flavor-similar to brown sugar. It is also a natural sweetener that contains
beneficial minerals and has a low glycemic index (lower than honey,
sucanat, cane sugar and maple syrup). Contrary to popular belief, coconut
sugar can be raised sustainably. The myth that a coconut palm tree cannot
produce both coconut oil and coconut sugar is simply not true. Coconut or
Palm sugar can be found at most health food stores or online. For brand
recommendations visit my online store.
Gluten-free Flour Blend is usually a mix of rice flour, potato starch,
tapioca flour or sorghum flour. It is an easy substitute for white flour.
However, I wouldnt consider it to be the healthiest flour for gluten-free
cooking, so I use it sparingly. You will only see it in a few recipes in this
book where it is the best option for the recipe. This can be found at most
health food stores.
Arrowroot Powder is used as a thickener in many gluten-free recipes,
corn starch can also be used in place of this and sometimes ground chia
seeds. It can be found in health food stores or online.
Organic Grassfed Milk is milk from cows who are free range and
allowed to eat grass like they are naturally supposed to. Most store-bought
milk comes from cows that are confined and fed genetically modified
(GMO) corn and soy. Cows are not naturally supposed to consume grains,
so it usually makes them sick which then requires them to receive constant
antibiotics. By buying grassfed milk, you can ensure that the milk is
healthier because it doesnt contain GMOs or antibiotics. Grassfed milk also
contains more beneficial fats, vitamins and minerals.
Grassfed Cheese is made from grassfed milk, so it is healthier for the
same reasons that grassfed milk is. For brand recommendations visit my
marketplace.
*A Note on Rennet: Rennet is an enzyme used in the making of cheese.
Traditionally, rennet is made from the stomach lining of animals. Because
of this many lacto-ovo vegetarians decide to avoid it. However, there are
plant-based and microbial forms of rennet that many companies use to
make cheese so that they are suitable for vegetarians. You can check the
ingredients label for the kind of rennet used. Stores like Trader Joes specify
which kind of rennet they use in their cheese. You can also get cheese from
companies that use exclusively vegetarian rennet like the Rumiano Cheese
Company who is also certified non-GMO. Visit my marketplace.
Organic Pastured Eggs are from hens who are truly free-range and
allowed to eat grass, bugs and forage the way they are naturally intended to.
These are the only kinds of eggs that I will buy. The free-range or cagefree label that you see at the store only requires hens to have access to the
outside. Because of this weak regulation, big agricultural companies often
skirt this law by providing one tiny opening in a large dark shed filled to the
brim with hens. The hens are rarely able to access it, so they are basically
cramped in a dark shed their entire lives and fed GMO corn and soy. The
label organic also doesnt necessarily mean that the hens forage on grass or
that they live outside--they often have the same conditions as described
above, the only difference being that they are given organic feed (usually
corn and soy). With pastured eggs you know that the hens live outside and
feed primarily on grass. Pastured eggs can sometimes be found at your local
farmers market or at a health food store. A study that tested several
pasture raised flocks of hens around the country showed that their eggs had
2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more
vitamin E and 7 times more beta carotene than conventional eggs (source).
Organic Produce and Foods have not been sprayed with harmful
pesticides and are guaranteed not to be genetically modified. I try to use as
much organic food as possible to ensure that Im not consuming any
chemicals or GMOs. If you cant afford to eat all organic produce, try at
least to choose organic when buying the 8 most common GMO foods and
the 12 most heavily pesticide-sprayed produce. Another good thing to
remember is that if the produce items skin is exposed or has thin skin like a
strawberry or grape, it is very susceptible to soaking in pesticides. If it has
thick outer skin like avocados it is usually ok.
The 8 Most Common GMO Foods are corn, soy, sugar beets, canola,
cottonseed, hawaiian papaya, zucchini and yellow squash. For more
information see my article on GMOs.
The 12 Most Heavily Sprayed Produce Items are strawberries,
apples, grapes, celery, tomatoes, cucumber, peppers, potatoes, leafy greens
(spinach, lettuce, chard), squash, peaches and nectarines.
Healthy Cooking Habits

Sprouting, soaking, fermentation and using the right cooking oils are all
traditional practices that enhance the nutrients in food and create new
flavors and textures.
Healthy Cooking Oils

Ghee
Ghee, also known as clarified butter, is probably my favorite cooking oil. I
use it the most because it has a great flavor, wonderful health benefits
(especially if you get grassfed ghee) and has a rather high smoke point.
Ghee is rich in antioxidants and aids in digestion. In order to make ghee,
the milk solids are removed from the butter. This means that the casein and
lactose, the elements in dairy that many people are sensitive to, have been
removed. Often, those with dairy sensitivities can tolerate ghee (consult a
doctor before trying if you have an allergy to dairy). The removal of the milk
solids also allows you to use ghee at a higher temperature (450-485). For
brand recommendations visit my online store.
See how to make ghee on pg.23.
Coconut Oil
Coconut oil is a great vegan cooking oil with so many health benefits. The
only downside (or upside, depending on how you look at it) is that it will
often lend a coconut flavor to the dish you are using it in. However, I have
used it successfully in many dishes with other dominant flavors that mask
the coconut flavor. Coconut oil has been said to aid in weight loss, support
heart health, boost metabolism and benefit skin. It is best used in low
temperature cooking because the smoke point is 280-365. For brand
recommendations visit my marketplace.
Olive Oil
Olive oil is a heart healthy fat that that contains beneficial antioxidants and
has also been shown to have anti-inflammatory properties. It is best used
for cold food (like salad dressing or drizzling over foods), but can be used in
some low-heat cooking. The smoke point is 320-375. For brand
recommendations visit my marketplace.
Avocado Oil
Avocado is my favorite oil to use for frying because it has such a high smoke
point (500-520). However, it does contains a fair amount of
polyunsaturated fats (PUFA) which, in excess, have been known to cause
inflammation. Because of this, I dont use avocado oil as my everyday
cooking oil, but it is a good choice for occasional use. You can also look for
brands that offer avocado oil with low PUFA content like the Chosen Foods
brand. For brand recommendations visit my marketplace.
Palm Oil
Palm oil is a great healthy option for high heat cooking. It is made from the
palm fruit which is native to africa. There has been a lot of controversy
surrounding palm oil because many palm oil plantations have contributed
to the decimation of the rainforest. However, you can source responsible
and sustainably harvested palm oil from companies like Dr. Bronners. The
smoke point is 430-455. For brand recommendations visit my
marketplace.
Grassfed Butter
Contrary to popular belief high-quality grassfed butter can be good for you.
Although the mainstream media is slow to catch up, the link between
saturated fats, cholesterol and poor heart heath has been disproven. Recent
research shows that, to put it simply, poor heart health is linked to
inflammation caused by chemical additives and processed foods like white
sugar and white flour. Our bodies need dietary cholesterol to function
properly. So, long story short, dont worry about eggs or butter because
your body (and brain especially) need cholesterol.
Make sure you source good quality grass fed butter. Organic Valley pasture
butter is a great option. Kerrygold butter is also a good choice and very
affordable. Butter should be used in low temperature cooking since the
smoke point is 325-375
Read more about butter herehttp://www.foodrenegade.com/why-butter-health-food/
The Health Benefits of Fermentation

Fermenting vegetables is not only a good way to preserve vegetables, but
its also a great way to get beneficial bacteria and probiotics into your diet
which will help support a healthy digestive system. Having good gut
bacteria can help your body absorb more nutrients, vitamins and minerals
from the food you eat.
Although making fermented vegetables from scratch can seem intimidating
at first, once you get the hang of it, its actually quite easy. The process for
fermenting many cruciferous vegetables like cabbage (sauerkraut) and
carrots is very similar.
My Favorite Fermented Veggie: Ginger Carrots

*Recipe adapted from Nourishing Traditions
Supplies:
1 quart jar with fitted lid
5 cups thinly sliced carrots
2-3 tsp grated ginger
2 tsp sea salt
4 tbsp whey (optional--if you remove the whey, replace with 2 additional
tsp sea salt) (see how to make whey on pg. 25)
1. Thinly slice the carrots. I used the slicer setting on my food processor to
quickly slice the carrots. You can also grate the carrots, but you may need
to use less carrots.
2.Put the carrots in a bowl and sprinkle with salt and whey (omit whey and
add extra salt if vegan). Mix thoroughly then beat with a meat hammer or
wooden spoon to release juices. To reduce pounding time, place a plate
on top of the carrots and put a weight on top (like a jar filled with water),
this will help release some of the juices without having to pound it too
long.
3. After the juices have been released, put the carrots in a 1 quart jar.
Firmly press down and tightly compact the carrots in the jar. Make sure
that you leave 1-2 inches of space at the top of the jar. If the liquid comes
over the top of the carrots, then you can place a lid on the jar. If not,
continue to beat the carrots until more juices are released. Once the
liquid comes over the top of the carrots after compacting them, place a lid
on the carrots then place in a room temperature dark place (like a
cabinet) for 3 days.
4. After 3 days check the carrots. The jar top should be pushed up from the
gasses expanding inside the jar. When you open the jar the liquid will
bubble a little. Keep the carrots in the refrigerator. Fermented vegetables
can last a long time in the fridge, even as much as 6 months to a year. A
good way to make sure its good is to see if it smells strange. Most
fermented foods will have a strange smell even if theyre good, so get to
know the normal smell and if the smell is way off or if theres mold, then
its gone bad.
Sprouting and Soaking Grains, Beans

and Legumes
Most of the grains, beans and legumes in this book are either sprouted or
soaked. I do this because it enhances the nutritive properties of these foods
and removes harmful phytic acid. But, if youre pressed for time, the
quinoa recipes will work without being sprouted. The lentil
recipes on the other hand need to be sprouted in order to work.
Sprouting and soaking grains, legumes, nuts and seeds was a common
traditional practice long ago, but since the development of processed and
convenience foods, it has lost its popularity since you have to take time and
patience to sprout or soak.
Even though sprouting or soaking can take 12-36 hours, its mostly a set-itand-forget-it pursuit. You dont need to be in the kitchen for 12 hours
watching your grains soak. You can set them up to soak or sprout and
generally leave them for a long while, only coming back to maybe quickly
rinse the sprouting grains every few hours.
As it turns out, theres a reason that the traditional practice of soaking and
sprouting was so prevalent and spanned many continents and cultures. It
has many nutritional benefits. Sprouting is a process that germinates
grains, seeds or legumes which in turn makes them more easily digested
and produces additional vitamins and minerals including vitamin C,
vitamin B and Carotene.
Another benefit to sprouting and soaking is the resulting decrease in phytic
acid. Phytic acid is an enzyme inhibitor, which means that it blocks the
absorption of vitamins and minerals and can also cause poor digestion and
an unhealthy gut.
This may explain why many people feel bloated, gassy or intolerant of beans
and grains. Some people who believe that they are grain intolerant actually
do quite well with properly sprouted grains. (If you do have grain allergies
or gluten intolerance please consult your health practitioner before
attempting to consume sprouted or soaked grains and do so with caution.)
Some have even linked phytic acid and improperly prepared grains to the
rise in tooth decay. If you do eat grains, its best to soak or sprout them
first. The way that you sprout any grain, bean or legume is more or less the
same, only the amount of time you sprout it changes.
How to Soak and Prepare Beans and Rice from

Scratch
Soaking beans and rice helps reduce the amount of harmful
phytic acid and makes beans easier to digest, resulting in less gas
and bloating. The process for soaking both are the same. However, the
cooking process slightly differs. I usually make a big batch of beans or rice
and store a few jars full in the fridge and freezer. This way I know they are
properly soaked, I can avoid BPA lined cans, enhance the nutrients and
save money!
To soak beans or rice just place the desired amount of dry beans or rice in a
large bowl or pot. Dont fill the container more than halfway full with beans
or rice, because they will expand as they soak. Pour enough filtered water to
come about 4-6 inches over the beans or rice. You need much more water
than you think because they will soak up a lot of water. Then add 1 tbsp of
an acidic substance (lemon juice, apple cider vinegar, whey) for every 1 cup
of beans or rice. Set aside to soak for 24-48 hours. After it has soaked for at
least 24 hours, drain out the water and rinse.
To cook the beans place in a large pot and cover with enough water to come
about 3-4 inches over the beans. You may end up having to pour some
water out, but its better to have too much than not enough. Put a lid on the
pot and set the stove to high heat. Bring the beans to a boil then turn down
to the lowest setting, so that they are gently simmering. Depending on the
bean they can take 45-90 minutes to fully cook. To check if theyre done,
simply take a slotted spoon, scoop out some beans and taste them. If the
texture is right, theyre done. If theyre too hard continue cooking until they
are the right texture--soft but not mushy. Then strain out any remaining
water and let cool before serving or storing.
Cook the rice by placing in a pot with 1-1 1/2 cups water for every 1 cup rice.
Add a little oil to prevent sticking. Let it come to a boil, then turn down to a
simmer. Cook until water is gone--about 20-45 minutes.
How to Sprout Red or Green Lentils

I use sprouted lentils in many recipes. They will
keep uncooked for only a few days in the
refrigerator, so make sure to cook them or add
them to a recipe before they go bad. You can eat
sprouted lentils raw (like in a salad) or cook
them.
Makes about 2-3 cups sprouted lentils
Supplies:
1 quart mason jar
sprouting lid or mesh screen
Ingredients:
1 cup lentils
about 3 cups filtered water
1. Fill a mason jar 1/3 of the way with the
lentils, then fill the rest of the jar with filtered
water. Let the lentils soak for about 6-8 hours. I usually set this up before
bed and let it soak overnight.
2. After the lentils have soaked pour out the water.
3. Rinse lentils and pour the water out again. Turn jar upside down and rest
it in a bowl or dish so that the water is allowed to drain out of the mesh
screen. Repeat this process of rinsing and leaving it to drain about every
6-8 hours or at least 2 times a day for 2-3 days.
4. You will begin to see sprouts after 2 or 3 days. Once the sprout is 1/4 inch
long they are ready for use. You can store them in the refrigerator with a
regular lid, but be sure to use them within a few days.
5. You can lightly cook sprouted lentils. I usually cook it similarly to how
you cook lentils regularly, but with less water. Combine sprouted lentils
with equal parts water in a pot and simmer on medium heat until cooked
through about 20-40 minutes.
How to Sprout Quinoa

Makes about 2 cups sprouted
quinoa
Supplies:
1 quart mason jar
sprouting lid or mesh screen
Ingredients:
1-1/2 cups quinoa
about 3 cups filtered water
1. First, rinse quinoa
thoroughly. Put quinoa into a
1 quart mason jar and fill the
jar to the top with filtered water. Let quinoa soak for about 6 hours.
Sometimes, I set mine up before I go to bed and soak overnight.
2. After it has soaked, pour off the water. You can put the sprouting lid on
the jar and use it as a strainer as well. Fill the jar with more water to rinse
the quinoa, then pour it out and set the jar with sprouting lid upside
down on a bowl or container to catch excess dripping water.
3. About every 6 hours, rinse with water, pour out and put upside down
over a bowl. I try to just rinse it when I remember and when I get a
chance. The rinse times dont need to be too exact just make sure that its
not sitting for too long without being rinsed.
4. It will take about 1-2 days for sprouts to form. You will see little threadlike sprouts coming from the grains. Once its done store quinoa in the
fridge and use within a few days.
5. You can lightly cook sprouted quinoa. I usually cook it similarly to how
you cook quinoa regularly. I combine sprouted quinoa with equal parts
water in a pot and simmer on medium heat until cooked through about
20-30 minutes.
Making Your Own Basic Staples

Store-bought items like salad dressing, salsa, chips and broth often have
preservatives, additives, GMOs and MSG. Making your own staples from scratch can
be a great way to save money and make sure that your are getting the healthiest
additive-free ingredients for you and your family.
How to Make Ghee

Ghee or clarified butter is a traditional cooking oil from India that I use
often. Ghee is essentially butter with the milk solids taken out so it burns
cleaner and has a higher smoke point. I use ghee almost exclusively when
cooking in a skillet. I use it for scrambling eggs, sauting vegetables,
making stir-frys, etc.
Makes about 16 oz. of ghee
Ingredients:
2 lbs. grassfed butter
1. Put butter in a pot on medium heat. Allow the butter to melt completely,
then turn down to low. The butter will begin to sputter.
2. Continue to let the butter gently simmer/sputter. You will notice a
whitish film accumulate on the surface, this is the milk solids.
3. Use a wooden spoon to gently move the surface milk solids in order to
see to the bottom of the pan. There will also be solid bits at the bottom of
the pan.
4. Once the butter is a clear golden hue and the solid bits at the bottom of
the pan have begun to brown and toast, the ghee is done. This usually
takes about 15-25 minutes. At this point turn the heat off and let cool for
a few minutes.
5. Set up a strainer over a bowl (to catch the ghee) and line the strainer with
cheesecloth or a clean thin flour sack style dish towel. The cloth will catch
the milk solids and leave you with the remaining clarified butter.
6. Once the ghee has cooled, transfer it to a clean jar. Ghee does not need to
be refrigerated and once it has fully cooled it will become solid, but still
very pliable. I sometimes put my ghee into the fridge after it has cooled a
bit so it solidifies faster, but it's up to you.
How to Make Vegetable Broth From Vegetable

Scraps
Making vegetable broth at
home is a great way to save
money and add beneficial
vitamins and nutrients to
various dishes. You can cook
rice or quinoa with broth to add
flavor. Store-bought broths
often have unhealthy additives
like MSG, so its best to make it
at home. I always save inedible
organic vegetable scraps like
tough broccoli stalks, the ends
of carrots, the stems of kale and
the tough ends of asparagus and store it in a bag or container in the freezer.
Once the bag is almost full of vegetable scraps, I use them to make
vegetable broth. You can use any vegetable scraps that you want. I always
add fresh chopped onion, garlic, cloves, herbs like sage and oregano and
salt and pepper.
Put vegetable scraps, onion, garlic, herbs, a little sea salt and pepper in a
large stock pot. Add enough water to completely cover the vegetables. Bring
to a rolling boil, then turn heat down to low so that the water is gently
simmering. Let simmer for at least an hour. The longer you simmer, the
more the flavors will come out. After about 1-2 hours, turn off heat. Let
cool. Store in jars in the fridge or freezer. If you freeze jars make sure you
leave at least 2-3 inches of space at the top, so it doesnt expand and break.
How to Make Raw Milk Yogurt, Whey & Cream

Cheese
Whey is a great resource to have in a real food kitchen. You can use it to
make lacto-fermented vegetables and use it to soak grains and beans (see
pg.19).
There are different ways to make whey. One method uses raw milk and
another uses yogurt.
Using Raw Milk to Make Cream Cheese/Whey

Supplies:
1 quart jar
1 quart raw milk
1. This method is very simple. Put a 1 quart of raw milk in a jar and cover it
with a cloth, paper towel or coffee filter secured with a rubber band.
Leave the jar on the counter at room temperature. The temperature has
to be around 73, if its very cold in your house it may not work properly.
Let it sit out for 1 to 4 days. The milk will separate into cream and whey.
You will see a clear delineation at the top between the layer of cream and
the whey. You do not have to worry about the milk going bad, this is a
traditional practice and natural process for real grassfed raw milk.
2. Once it has clearly separated (there will only be a thin layer of cream at
the top) set up a strainer over a bowl (to catch the whey) and line the
strainer with cheesecloth or a clean thin flour sack style dish towel. I
prefer using the dish towel because I find that it works better in this case.
3. Pour the separated milk over the cheese cloth and let it strain. Then, pick
up the cloth and squeeze out any extra moisture. The thin liquid at the
bottom is whey. You can store it in a jar in the fridge. It will last about 6
months, so make sure you mark the date. The thick creamy part can be
used either as cream cheese or clotted cream. If you want to use it as
cream cheese you can add a little salt to it. For clotted cream keep it as is.
The cream cheese will last about 3-4 weeks and the whey will last for
about 6 months.
Making Yogurt/Whey
Supplies:
1 yogurt maker machine, dehydrator or crock pot (optional)*
1 quart of raw milk
1/4 cup already made yogurt or yogurt culture (For cultures visit my
marketplace)
*You can make yogurt in different ways without a yogurt maker using a
crock pot or a dehydrator. When making yogurt, it needs to sit for about 8
hours in a warm spot. The more consistent the warmth the better the
yogurt will come out. I use a yogurt maker because it is easier to keep the
heat at a consistent level and you can get a relatively inexpensive yogurt
maker for around $30.
I use this method for making whey more often because I like to make raw
milk yogurt. When you are making yogurt with raw milk, take care not to
heat the milk too high. The benefit to raw milk is that it is not pasteurized
(raw milk is not heated to a very high temperature that kills the healthy
enzymes and vitamins/minerals). So, if you spend extra money to buy raw
milk and then boil it on the stove, you're basically wasting your money,
because you've just pasteurized it. Raw milk will continue to be raw up to
about 110 F. So, I just use my finger to test the heat and once it feels about
body temperature (about 98) I turn off the heat. I'm very cautious not to
heat it too high.
You can buy store-bought organic yogurt to inoculate this yogurt batch or
get a yogurt starter.
1. Pour 1 quart of raw milk into a pot on the stove. Turn the heat on to the
lowest setting. Allow the milk to heat up on the lowest setting so as to not
overheat the milk. Keep a close eye on the milk because it can quickly
overheat and you do not want it to go above 110.
2. You can use a thermometer to test the temperature, but I usually just use
my finger. As soon as it feels about body temperature (this will feel
lukewarm, not very hot at all), turn off the heat and remove from the
burner. Add the already made yogurt. Stir with a whisk so it gets
completely mixed in.
3. Transfer the yogurt to the yogurt maker. If using a crock pot or
dehydrator transfer to a 1 quart mason jar. Let the yogurt sit for about 8
hours or overnight.
4. Check the yogurt after 8 hours. It should be thick and creamy.
5. To make whey simply strain the yogurt over a colander lined with
cheesecloth or a clean thin flour sack style dish towel. Make sure the
colander is over a bowl so that you catch the whey. This will make the
yogurt a little thicker like greek yogurt. You can watch the yogurt strain
and take it out when it has reached your preferred consistency. Once it is
done straining, transfer to a clean mason jar and keep in the fridge. Also
put the whey in a jar and keep in the fridge. It will last for about 6
months.
How to Make Queso Fresco (Paneer)

I use this cheese for salads, Indian dishes and to sprinkle over beans and
other dishes.
Makes roughly 10 oz. cheese
Supplies:
cheese cloth or clean flour sack
style dish towel
4 cups grassfed milk
1 1/2 tbsp sea salt
2 tbsp apple cider vinegar
1. Pour milk into pot and set to
medium/high heat. Add salt
and stir.
2. Bring to a boil while stirring. It's best to let it come to a boil at medium
heat so it doesn't burn the milk at the bottom.
3. Once the milk has started to boil, bring the heat down to low. Add
vinegar and stir with a wooden spoon.The milk will separate into curds
and whey. Turn off the heat.
4. Line a strainer with cheesecloth or a thin flour sack style dish towel. Pour
curds and whey into strainer. The curds will stay in the strainer and the
liquidy whey will strain out.
5. Let it strain until its cool enough to handle, then squeeze out the excess
whey. If you want a crumbly textured cheese, you can store it in a
container in the fridge. If you want a harder formed cheese, shape it how
you want in a container while wrapped in the towel and put a weight on it
or place it in container with a jar to weigh it down for 30 min or more. It
will take the shape of the container its in if its compressed.
6. Store in the refrigerator.
How to Make Vegan Cashew Cream Cheese

Makes about 8-12 oz. cheese
Supplies:
food processor or strong
blender
1 cup raw cashews
Enough water to cover the
cashews
Sprinkle of sea salt
To add in after:
1/2 tsp garlic powder
1/2 tsp salt
1. Soak cashews in water and sea salt for 4-8 hours. You can leave it to soak
overnight if you want.
2.Put soaked cashews in a food processor or blender along with garlic
powder and salt.
3. Blend until creamy. If you want it to be a little thinner you can add a little
more water. Store in a jar in the fridge.
How to Poach Eggs

If you havent tried it before, poaching eggs is a fun way to prepare eggs
thats a nice change from the same old scrambled or fried egg.
To start, fill a small pot halfway with water. Turn on the heat to medium,
you do not want it to boil. Put about 1-2 tbsp of apple cider vinegar in the
water. Put the raw egg in a dish like a ramekin. Watch the water closely.
You want to heat it to the point where it is almost about to simmer, but not
yet bubbling. There will usually be tiny bubbles forming on the bottom and
side surface of the pot (resembling soda bubbles). This is the perfect
temperature. If you need to turn down the water to prevent it from
simmering/boiling, do so now.
With a slotted spoon create a whirlpool in the pot of water, then gently drop
the egg into the center of the whirlpool. The egg will slowly start to cook,
egg white strands may fly off of the side of the egg--this is normal. Wait
until the egg is completely white--about 4 minutes, then carefully remove
with a slotted spoon.
How to Make Almond Flour

Supplies:
food processor
Ingredients:
1 cup blanched almonds (change
the amount depending on how
much flour you need)
1. Use blanched almonds
(almonds that have had their
skin removed). I usually get
blanched almonds from
Trader Joes. They have bags
of slivered and blanched
almonds that work great for making almond flour. I just make fresh
almond flour when I need it.
2. Put almonds in a food processor. If you need 1 cup of almond flour-put in
1 cup of almonds.
3. Pulse until you get a flour like texture. Be careful not to pulse for too long
because it can release the oils. You want it to be dry. Store in a jar in the
fridge.
How to Make Almond Butter

Supplies:
food processor
Ingredients:
2 cups almonds
1. If using roasted almonds,
spread almonds out on a
cookie sheet and bake in the
oven at 325 for about 10
minutes.
2. If using raw almonds omit
step #1. Put almonds into a
food processor and blend.
3. At first the almonds will turn into a dust-like texture, but continue to
mix. Stop and scrape down the sides of the food processor if necessary.
Continue to blend until the oils release and you get a creamy almondbutter texture. This may take up to 5-10 minutes of blending and
stopping to scrape the sides.
How to Make Hummus

Makes 10-15 oz.
1 1/2 cups garbanzo beans
3 cloves garlic
1/3 cup olive oil
1/8 cup lemon juice
salt and pepper to taste
1. Combine all ingredients in a food processor, mix and voil! Homemade
Hummus! If you want the hummus to be a little more moist add some
water or more olive oil. If you want it to be coarser put in less olive oil.
This recipe is very adaptable and easy to play around with!
How to Make Tortilla Chips

Makes about 12 chips
2 organic corn tortillas
1/3 cup avocado oil
salt to taste
1. Cut tortillas into 8 chip-shaped slices.
2. Heat avocado oil in a skillet on medium heat. Once oil is hot, place
tortillas in the skillet and allow it to fry, flipping halfway through until
they are crispy. Only place as many tortillas that can fit in the pan
without overlapping.
3. Remove from the oil and place on a plate and sprinkle with salt.
How to Make Roasted Salsa

Supplies:
food processor or blender
8 tomatoes
1/2 small/medium onion
3 anaheim peppers
5 cloves garlic
juice of 1/4 lemon
1 tsp apple cider vinegar
2 tbsp chopped cilantro
1 tsp cumin
salt and pepper
1. Pre heat oven to 450.
Cut tomatoes in half and place on a baking sheet along with anaheim
peppers and 1/2 onion cut into quarters. Roast for 20-30 minutes.
2. Remove tomatoes, etc. from the oven and place in a bowl or pot with a
cover, or cover the sheet with another sheet. Leave for at least 10
minutes. This creates steam which makes it easier to peel the skin off of
tomatoes and peppers.
3. Peel skin off of the tomatoes and peppers. Remove inner seeds and
membrane from the peppers.
4. Put the garlic and onion in a food processor or blender and blend. Then
add tomatoes, peppers and remaining ingredients and blend.
How to Make A Balsamic Glaze

Makes about 1/4-1/3 cup
A balsamic reduction or balsamic glaze is basically balsamic vinegar that
has been condensed into a thicker more syrupy consistency. It has a sweeter
flavor than regular balsamic vinegar because the natural sugars have been
concentrated. It is easy to make and creates a beautiful topping to drizzle
over savory or sweet dishes.
Pour 1 cup of balsamic vinegar into a saucepan. Bring to a boil, then turn
down to a simmer. Stir occasionally. It will take around 5-10 minutes to
thicken depending on the consistency you want. Once it has reached your
desired consistency, remove from heat. Let it cool before using. Store in a
glass jar.
Garlic Dijon Balsamic Vinaigrette

Supplies:
hand blender
1/2 cup olive oil
1/2 cup balsamic vinegar
2-4 cloves garlic (depending on how garlicky/spicy you want it)
2 tsp dijon mustard
Salt and pepper to taste
1. Finely chop the garlic. Combine all ingredients in container like a jar or
drinking glass.
2. Use the hand blender to blend all ingredients together. The oil and
vinegar will emulsify and come together to create a thick, rich and
creamy salad dressing.
Raw Thousand Island Dressing

Supplies:
food processor or blender
1 cup soaked raw cashews
1 red bell pepper
Juice of 1 lemon
2 tbsp olive oil
2 tbsp water
1/2 tsp salt & pepper
1/4 tsp turmeric
1. To soak cashews, put in a bowl and pour water over until it comes to the
top of the cashews. Mix in a tablespoon of sea salt. Let soak for at least 2
hours, I sometimes let mine soak overnight.
2. In a food processor or blender combine cashews with remaining
ingredients and blend. Add more water if you want it to be more liquidy.
3. Store in a jar in the fridge.
Breakfast
Grain-free Banana Spice Pancakes

Serves 2-3
2 ripe bananas (pureed)
3 eggs
1/2 cup almond flour (tutorial on
pg. 31)
1/4 tsp baking soda
1/2 tsp vanilla extract
1 tsp pumpkin pie spice (or blend
of cinnamon, ginger, nutmeg)
2 tbsp butter or coconut oil for
frying
1. First, puree the bananas (tip: a
hand blender makes very quick
work of pureeing the bananas)
2. Add remaining ingredients (except for butter, reserve that for the pan)
and mix well.
3. Heat up the butter or coconut oil in a pan. Put a little less than 1/4 cup of
batter for each pancake. Let cook for a few minutes on each side.
Quinoa Berry Breakfast Bowl

Serves 1
1 cup sprouted cooked quinoa
(tutorial on pg.21)
1 tbsp coconut oil
1-2 tbsp coconut sugar or honey
berries of your choice
drizzle with full fat coconut milk
1. For instructions on how to
make cooked sprouted quinoa,
go to pg. 21.
2. Once quinoa is done cooking,
but still warm, add coconut oil. It will melt as you mix it around, then
add coconut sugar.
3. Add berries of your choice. I used fresh organic blueberries and chopped
strawberries.
4. Drizzle coconut milk over the berries. Enjoy!
Turmeric Spiced Kale Scramble

Serves 1
2 pastured eggs
1 cup chopped kale
1 1/2 tsp turmeric
1 tsp garlic powder
1 tbsp ghee or oil
1. Heat the butter in a skillet.
In a separate bowl whisk
eggs.
2. Add chopped kale to the
skillet and cook until slightly
wilted. Then add whisked eggs.
3. Add turmeric, garlic powder, salt and pepper and cook. Thats about it!
Pretty easy! Serve with toast if you want.
Sweet Potato Pancakes (Latkes)

Makes about 12
1 large sweet potato
1/2 small or medium onion
2 pastured eggs
1/2 tbsp coconut flour
1/2 tsp salt and pepper
2 tbsp coconut oil
1. Shred sweet potato and onion.
To make it easier use the
shredder on a food processor.
You can also use a cheese
grater.
2. Place the sweet potato and onion on a clean kitchen towel and squeeze
out the moisture. Set aside still on the towel.
3. In a large bowl whisk eggs, coconut flour, salt and pepper together.
4. After the shredded potato and onion has sat for a few minutes try to
squeeze out a little more moisture.
5. Add the sweet potato and onion to the egg mixture and mix well.
6. Heat coconut oil in a skillet. I used a small 5 inch skillet. If you use a
larger skillet you may need to add more oil because the pancakes have to
fry in a good layer of oil.
7. Once oil is hot, add small spoonfuls of the mixture to the skillet. Cook for
a few minutes on one side until golden brown, then flip and cook the
other side.
8. Place on a paper towel after frying to catch excess oil. Serve with sour
cream or greek yogurt (I used greek yogurt) and applesauce.
Salads
Green Salad with Raw Thousand Island Dressing

Serves 1
1 bowl of baby spring greens
1/4 cup fermented ginger carrots (optional--tutorial on pg.16)
2 oz. homemade cheese (optional)(See tutorial on pg. 28)
Additional vegetables of your choice (cabbage, cucumbers, tomatoes,
avocados, etc.)
2-4 tbsp raw thousand island dressing(Recipe on pg. 38)
1. Combine ingredients then add dressing and mix.
Raw Marinated Beet Salad

Serves 2-3
2 small/medium beets
1 small apple
7-9 mint leaves
salt to taste
1. Peel the beets and dice
them into small bite-sized
pieces. Place them in a
container with garlic dijon
vinaigrette salad dressing
covering them (recipe on
pg. 37) and store in the
fridge overnight. The beets
will take on the flavor of the dressing.
2. Take the beets out of the container with a fork or slotted spoon and put
into a bowl. Put diced apple and chopped mint leaves in the bowl and
mix. Then top with salt. Save the remaining salad dressing in the
refrigerator for another salad.
Curried Egg Salad

Serves 3
5 pastured eggs
1 1/4 tsp curry powder
1/4 tsp turmeric
1 tbsp olive oil
2 tsp dijon mustard
1/2 tsp lemon juice
1/4 cups diced onion
1. To hard boil the eggs, place
eggs in a pot with 1 tbsp vinegar, a sprinkle of salt and cover with cold
water and heat on high until boiling. Once it has reached a boil, turn
down to a simmer for 5 minutes. Then, turn off heat and cover pot and
let sit for about 15 minutes. Then, pour out hot water and rinse eggs with
cold water until cooled.
2. Peel eggs and put into a bowl. Use a knife and/or fork to mash eggs. Add
olive oil, dijon mustard and lemon juice and mix well. Add curry,
turmeric and onion and mix. If you like egg salad to be more moist you
can add more olive oil or dijon mustard.
Quinoa Arugula Salad with Balsamic Glaze

Serves 3-4
3 cups cooked sprouted quinoa cooled (tutorial on pg.21)
1 cup arugula
1 tbsp olive oil
1/4 cup sundried tomatoes
1 oz. goat cheese (optional)
1 tbsp balsamic glaze (recipe on pg. 36)
1. Combine quinoa, arugula, tomatoes, olive oil and salt and pepper and
mix well.
2. Sprinkle with goat cheese and drizzle with balsamic glaze.
Chickpea Salad
Serves 2-3
2 cups garbanzo beans
1/4 cup lemon juice
1 tbsp olive oil
1 tbsp chopped fresh cilantro
salt and pepper
1/2 avocado
1/2 tomato chopped
1/2 queso fresco cubed (optional) (recipe on pg. 28)
1. In a large bowl combine all ingredients. Mix well to incorporate dressing.
Soups
Quick and Easy Cauliflower Soup

Serves 3-5
Supplies:
hand blender or regular blender
2 cups broth (tutorial on pg. 24)
1 head cauliflower
1 tsp garlic powder
2 tbsp butter (optional- for
added creaminess, use olive oil
for vegan)
1. Chop the cauliflower into
small pieces and add to a pot.
Add the broth to the cauliflower and set to high heat. Add garlic powder,
salt and pepper. Let it come to a boil, then turn down the heat and let it
simmer covered until the cauliflower is very tender (about 30-45
minutes).
2. Once the cauliflower has cooked and is soft, use a hand blender or stand
blender to puree the soup. You can add butter at this point to make it a
little creamier if you want. Enjoy!
Carrot Ginger Soup

Serves 3-5
Supplies:
hand blender or regular
blender
7 Carrots
2 tbsp ghee or oil
1 small onion
3 cloves garlic
2 inch fresh grated ginger
1/2 tsp thyme
1/2 tsp parsley
1/2 tsp marjoram
1/2 tsp ginger powder
5 cups broth (tutorial on pg. 24)
1. Heat ghee or oil on medium/high heat in a large pot. Once the oil is hot
add diced onion and garlic and stir. Add the dry spices to the onions and
stir.
2. Add the chopped carrots to the pot and stir. Then, grate the fresh ginger
into the pot. Stir this mixture for a few minutes.
3. Pour the broth into the pot and cover on high heat. Let it come to a boil
and then turn it down to low. Let it simmer for 30-60 minutes or until
the carrots are soft enough to easily poke through with a fork.
4. Turn heat off. If using a hand blender, blend the soup until it is pureed. If
using a blender, wait for the soup to cool down a bit, then pour it into the
blender (in 2 batches if needed) and puree. Return to the pot to re-heat
and serve.
Sprouted Lentil Vegetable Stew

Serves 5-7
2 tbsp ghee or oil
1 onion
5 cloves garlic
1 head chopped cauliflower
3 carrots
1 tsp parsley
1 tsp oregano
2 tsp cumin
1 1/2 cups diced tomato or
tomato sauce
4-5 cups broth (recipe on pg.24)
3 cups sprouted lentils (tutorial
on pg. 20)
1. Before you start cooking the soup, make sure youve sprouted the lentils
3 days prior. It takes lentils about 3 days to sprout, so you have to plan
ahead for this recipe. (tutorial on pg. 20)
2. In a pot or dutch oven melt oil and cook chopped onions and garlic. After
a couple minutes add parsley, oregano and cumin. Saut until onions are
almost translucent.
3. Add chopped cauliflower and carrots and cook for a few minutes to get a
little browning on the veggies.
4. Add tomato sauce and stir, then add water or broth and salt and pepper.
Cover pot with a lid and bring to a boil. Once it is boiling turn the
temperature to low and allow it to simmer with the top on for at least an
hour. You can simmer for longer. The longer it simmers, the more the
flavors will come out.
5. Once the soup is about done simmering, add the sprouted lentils. Since
they are sprouted they do not need to be cooked and turn out well with
just a little heat from the soup.
Broccoli Soup
Serves 3-6
Supplies:
hand blender or regular
blender
1-2 heads broccoli
3 tbsp ghee or oil
1 small onion
5 cloves garlic
1 tsp oregano
1/2 tsp parsley
1 tsp sage
1 tsp salt & pepper
1/4 tsp ginger
5-6 cups vegetable broth (recipe on pg. 24)
4 tbsp butter (for vegan use olive oil)
1. Dice onion and garlic. Melt ghee under medium-high heat in a pot. Add
onions and garlic and stir. Add spices and mix until the onions are
almost translucent.
2. Chop broccoli into same sized bits. Chop the stalk a little finer so it cooks
through. Add the broccoli to the pot and allow to cook for a few minutes.
3. Add the vegetable broth to the pot and stir. Cover and allow it to come to
a boil, then turn down to low and let simmer for about 20-30 minutes or
until the broccoli is tender and almost mushy.
4. The easiest way to blend the soup is to use a hand blender. You can also
put it into a blender or food processor, but try to let it cool down a bit
before blending it in a blender.
5. Once it is blended, add the butter. This adds a creamy delicious texture
and flavor. Its also always best to have vegetables with some kind of fat
because it helps your body absorb the vitamins. Add salt and pepper to
taste.
Creamy Cauliflower and Veggie Soup

Serves 3-5
Supplies:
2 tbsp ghee or oil
1 white onion
1 head of garlic
1 inch of fresh chopped ginger
1 tsp chopped rosemary
1 tsp oregano
1 head of cauliflower (I used
orange cauliflower, regular works
too)
1 1/2 cups roasted tomatoes
(about 3 large tomatoes)
1 1/2 cups chopped brussel sprouts
5-7 cups of broth or water (recipe on pg. 24)
1 cup grass fed whole milk or dairy-free milk
juice of half a lemon
1. Heat ghee in a large soup pot and add onions, garlic, ginger, rosemary
and oregano.
2. Chop cauliflower into bite size pieces and add to pot once onions are
almost clear.
3. Add brussel sprouts and saut mixture on medium/high for a few
minutes. Add roasted tomatoes and a dash of salt and pepper. Then, pour
enough water or broth in the pot to cover the vegetables. Cover the pot
and let simmer on low/medium for about an hour.
Recipe Continued on following page...
4. Once the mixture has been allowed to simmer, turn off the heat and let
cool for a few minutes. To blend, I used a hand blender or food
processor/blender. If you dont have a hand blender you can also use a
regular blender or a food processor, but you should wait for the soup to
fully cool before putting in a blender, especially if its plastic.
5. Once the mixture is blended add the lemon juice, milk and salt and
pepper to taste and blend again. Serve with a sprinkle of parmesan and a
slice of gluten-free bread.
Spiced Pumpkin and White Bean Soup

Serves 3-5
Supplies:
1 cup pureed pumpkin
1/2 cup cooked white beans (tutorial on pg.19)
1/3 cup canned full fat coconut milk
4 cloves garlic
1/2 tsp turmeric
1/4 tsp cumin
1/2 tsp ginger powder
dash cayenne
1 tsp fresh cracked pepper
1 tsp salt
1. If using a hand blender, combine ingredients in a pot over medium heat.
Blend with the hand blender and serve.
2. If using a blender, combine all ingredients in the blender and blend until
smooth. Then, transfer puree to a pot and heat until hot enough to serve.
Egg Dishes
Poached Eggs with Veggies

Serves 1
2 tbsp ghee or oil
1/2 onion
3 cloves garlic
1/2 red bell pepper
3 crimini mushrooms
1/2 yellow squash
2 leaves chard, spinach or
beet greens
1 egg
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp of salt and pepper
1. In a small skillet melt ghee over medium/high heat. Add onions and
garlic and cook for a minute while stirring, add the spices and stir. Then,
add chopped bell pepper, mushrooms and squash and cook for a few
minutes. Then, add the chopped chard. Stir until all vegetables are
almost fully cooked, then turn off heat and set aside.
2. Poach the egg (tutorial on pg.30). Put the vegetable mixture on a plate
and top with the poached egg. Sprinkle a little salt and pepper on top of
the egg if desired.
Squash Tomato Quiche

Serves 4-5
2 tbsp ghee or oil (for sauting)
1 onion
5 cloves garlic
1-2 yellow squash
1 tsp oregano
1 tsp sage
5 pastured eggs
1/2 cup tomato sauce
1/2 cup milk
1/2 cup cheddar cheese
1/4 cup parmesan cheese
Crust:
1 1/2 cups gluten free flour blend
1 1/4 tsp salt
1/2 cup butter
5 tbsp whole milk
1. Pre-heat oven to 375. Combine crust ingredients. Spread pie pan with
butter and sprinkle with a little flour. Press dough evenly into the pie
pan. Pierce the crust in various spots with a fork to prevent it from
ballooning up in the oven.
2. Pre-cook the crust for 5 minutes in the oven, then remove.
3. In a skillet melt ghee and cook diced onions and garlic. Add spices, salt
and pepper and stir, then add sliced squash cook until soft. Turn off heat
and set aside.
4. In a separate bowl scramble eggs and add milk, tomato sauce and
shredded cheese and a pinch of salt and pepper and mix well.
5. Put veggie mixture into pie crust and pour egg mixture over veggies.
Make sure the vegetables and egg mixture are evenly spread over crust.
Sprinkle with parmesan cheese, then put in the oven. Bake for about
35-45 minutes. The filling should be firm and slightly browned on top.
Baked Eggs
Serves 3
Supplies:
3 ramekins
For Each Ramekin:
1 tbsp tomato sauce
1/2 tbsp milk
1/2 tsp finely chopped
garlic
1 tsp finely chopped greens (beet greens, chard or kale)
1 egg
sprinkle with dash of sage, salt and pepper
cheddar cheese (optional)
1. Rub ramekins with ghee, butter or oil to prevent sticking. Pre-heat oven
to 375.
2. In each ramekin, put the tomato sauce and milk and stir. Mix in the
garlic and greens.
3. Crack one egg into each ramekin, then sprinkle each one with sage, salt
and pepper.
4. Sprinkle cheese over the top of the egg.
5. Cook in the oven at 375 for 10-15 minutes.
Mini Spinach Tomato Frittata

*To make a bigger batch in a 10-12 inch cast iron skillet, simply double the
recipe.
Serves 2-3
4 pasture raised eggs
1/2 cup shredded cheddar
cheese
1/2 onion
2 tbsp butter
3-5 cloves garlic
1 tsp Italian seasoning
salt and pepper
1/2 cup spinach
1. Pre-heat the oven to 400.
In a 5 or 6 inch cast iron skillet melt the butter on medium-high heat
then cook the chopped onions and garlic and until almost see through.
2. In a separate bowl beat eggs, then add tomato sauce, cheese, salt and
pepper and mix.
3. Sprinkle onions with Italian seasoning then add the spinach to the skillet
and cook until slightly wilted.
4. Turn the heat down a little then add the egg mixture to the pan and
gently stir by scraping the bottom of the pan with a spatula. Once the
sides have started to cook a little (a few minutes) put the skillet in the
oven.
5. Cook for about 10-20 minutes. Let cool for about 15 minutes before
serving.
Butternut Squash Frittata

Serves 2-3
3 eggs
half of a roasted butternut
squash, pureed
1/2 of a medium onion
3 cloves garlic
2 tbsp butter
handful kale (optional)
handful spinach
cheese
1. Turn the oven to 400. To
roast the butternut squash,
cut it in half lengthwise. Spread some butter or oil over the flesh and
sprinkle with salt and pepper. Place on a baking sheet with the flesh
facing up and roast for about 25 minutes. The flesh should be soft.
2. In the skillet melt the butter on medium-high heat. Cook the chopped
onions and garlic until onions are almost see-through. Add spinach and
chopped kale and cook until slightly wilted. Turn to medium-low heat.
3. In a bowl scramble the eggs and add salt and pepper. Scoop the cooled
butternut squash flesh from 1 half into the bowl and whisk together with
the eggs, then transfer to the skillet and mix together.
4. Let the frittata cook for a few minutes on the stovetop until the sides
begin to harden. Then, sprinkle the cheese on top and put the skillet in
the oven at 400 until the top is cooked through, about 10-15 minutes.
Sprouted Quinoa Saut with Eggs and Veggies

Serves 2-3
2 cups sprouted quinoa (tutorial on pg.21)
2 eggs (optional)
2 tbsp ghee or oil
1/2 cup halved cherry tomatoes
1 cup spinach, chard or other greens
1. Add ghee to the skillet under medium heat. Allow it to melt then add the
quinoa and stir. Add the cherry tomato and greens.
2. Top with salt and pepper and cook until the greens have wilted.
Burgers
Baked Falafel Burger

Makes 6-9 burgers
1 1/3 cups cooked garbanzo beans
(tutorial on pg.19)
4 cloves garlic
1 tbsp coconut flour
2 tbsp gluten-free flour
1/4 tsp cayenne
1/4 tsp cumin
1/4 tsp baking soda
1 tsp lemon juice
Combine all ingredients in a food processor or blender until it reaches a
thick batter-like consistency.
2. Form small patties and place them on a cookie sheet lined with
parchment paper. Bake for 20-30 minutes.
Black Bean Pumpkin Chia Burgers

Makes about 8 burgers
1 1/2 cups black beans (tutorial
on pg.19)
3/4 cup pureed pumpkin or
sweet potato
1/2 cup ground chia seeds*
1 tsp baking soda
2 tbsp arrowroot powder
1/4 tsp turmeric
1/4 tsp cumin
2 tbsp ghee or oil (for frying)
*To grind chia seeds, blend in a coffee/spice grinder until it resembles a
fine powder.
1. Combine all ingredients in a food processor or blender. Form dough into
small patties.
2. Heat ghee or oil in a skillet on medium/high. Fry the burger on one side
for 5-7 minutes, then flip and cook the other side until finished.
Sprouted Green Lentil Burger

Serves 5-6
2 1/2 cups sprouted french or
small green lentils (tutorial on
pg.20)
1/2 tsp sage
1/2 tsp cumin
1 tsp coconut flour
1. See page 20 for directions to
sprout lentils. Make sure you
do this 3 days prior as it takes
lentils about 3 days to sprout.
2. Combine all ingredients in a food processor. This will chop up the
crunchy sprouted lentils and mix all the ingredients together.
3. Heat about 1-2 tbsp ghee, butter or oil in a skillet. Form about 1/4 to 1/3
cup of the mixture into balls, then flatten into a burger shape. These
burger should be a little thinner than regular burgers.
4. Cook for several minutes on each side. Each side should be golden
brown.
Spicy Sprouted Quinoa Burgers

Makes 5-7 burgers
2 cup cooked sprouted quinoa (tutorial on pg.21)
1/3 cup ground golden flax seeds
4 tbsp roasted salsa (recipe on pg.35)
1. Grind flax seeds in a coffee grinder. Stir ingredients together in a bowl.
2. Let sit for a couple minutes so the flax can absorb some moisture.
3. Form into small patty shapes and fry in a skillet with ghee or oil until
golden brown on one side then flip until done.
Sprouted Red Lentil Veggie Burger

Makes 5-7 burgers
2 cups sprouted lentils (tutorial on
pg.20)
1 cooked sweet potato, mashed
2 tbsp ghee or oil
3 tbsp ground flax seeds*
2 cloves garlic
1 tsp salt
1 tsp pepper
1 tsp turmeric (optional)
*To grind flax seeds, blend in a
coffee/spice grinder.
1. Before making this recipe make sure youve sprouted the red lentils
about 3 days prior.
2. Cook the sweet potatoes by steaming them or by cooking in a 400 oven.
Remove the skin and mash.
3. In a food processor combine ingredients and mix.
4. Form into patties and cook in a skillet with butter or oil on medium heat.
After several minutes, when the bottom is browned, flip and cook the
other side for several minutes.
5. Serve with cheese, avocado or your other favorite toppings!
Indian
Paneer Tikka Masala

Serves 2
To fry paneer:
1 tbsp ghee or oil
10 oz. paneer (recipe on pg.
28)
To make the remaining dish:
2 tbsp ghee
3 tomatoes blended
1 medium onion
5 cloves garlic
1 tsp grated ginger
1/2 tsp turmeric, cumin,
garam masala
1/4 tsp cardamom
1/4 tsp chili powder
1 bay leaf
1 tsp salt and pepper
1/2 red bell pepper
2 tbsp yogurt
1. In a small cast iron skillet heat ghee on medium high. Once it is hot add
paneer and cook for only a few minutes to slightly brown the sides.
Remove from the pan and set aside.
2. Blend 3 tomatoes in a food processor or blender.
3. Heat ghee in a skillet or pot, once it's hot add finely chopped onions,
garlic and shredded fresh ginger. Stir. Once the onions have cooked for a
few minutes add spices and mix. After a minute add the tomato sauce,
bell pepper, salt and pepper.
4. Bring to a boil, then turn to lowest heat and let simmer covered for about
20-30 minutes.
5. Add yogurt and stir. Add paneer and mix then let simmer another 5
minutes.
Quick and Easy Daal

Serves 3-4
2 tbsp ghee or oil
1/2 onion
5 cloves garlic
1/2 tsp turmeric
1/2 tsp cumin
1/4 tsp ginger
1 tsp curry
1 cup red lentils
2 cups water or broth (recipe on pg.24)
1. Melt ghee in a medium sized pot. Once the oil is hot add the chopped
onion and garlic and cook on medium heat. Add the spices and stir. Cook
until the onions are almost transparent.
2. Add the water to the onion mixture and allow it to come to a boil. Rinse
the red lentils, then put them in the boiling water. Once the water has
started to boil again, turn it down to the lowest heat and let it cook,
covered, for about 15-20 minutes.
Chana Masala
Serves 3-4
1/2 onion
5 cloves garlic
1/4 tsp fresh grated ginger
1 tsp turmeric
1 tsp curry
1/2 tsp cumin
1 tsp parsley
2 tbsp ghee or oil
1/4 tsp cardamom
3 tomatoes
1/2 tsp garam masala
2 cups garbanzo beans
(tutorial on pg.19)
1/2 cup broth (recipe on pg.24)
1. Chop onions and garlic. Melt ghee under medium heat in a pot. Add
onions and garlic and stir for a few minutes.
2. Add ginger and saut until onions are slightly translucent.
3. Chop tomatoes and add to the pot. Add spices, salt and pepper and stir.
4. Add garbanzo beans to the pot and stir well.
5. Add broth, stir and bring to a boil. Turn down to lowest heat and let
simmer for about 30 minutes.
Italian
Vegan Zucchini Lasagna

Serves 1
About 1/2 cup cashew cheese
(recipe on pg.29)
1 zucchini
1 tomato
1/2 tsp Italian seasoning
1 tbsp ghee or oil
1. Slice the zucchini lengthwise
into slices (about 1/4 of an
inch thick). Slice the tomato
similarly, but a little bit
thicker so it will hold up in the
skillet.
2. Heat oil in a skillet. Once the oil is hot under medium/high heat place the
zucchini in the pan. You only want to slightly brown the zucchini on each
side. It wont take long, so be watchful. If it cooks too long it will become
too flimsy. Set the zucchini aside. Then repeat with the tomatoes.
3. Cut the zucchini slices in half and place a few on the plate in a square
shape. Spread a layer of cashew cheese over the zucchini slices, then top
that with tomato slices (you can cut the tomato slices in half to
accommodate). Repeat this until the ingredients are out. You should
have about 3 layers. Top with a sprinkle of Italian seasoning, salt and
pepper.
Gluten-free Pasta Primavera

Serves 2-3
2-4 cups cooked gluten free
pasta
1 small head broccoli
1 small head cauliflower
1-2 cups chopped kale
1 cup tomato sauce
5 cloves garlic
2 tbsp butter or oil
parmesan cheese for topping
(optional)
1. Cook pasta according to
package directions.
2. Finely chop the broccoli, cauliflower and garlic so that they are almost
minced.
3. In a large cast iron skillet heat butter or oil, add the finely chopped
broccoli, cauliflower and garlic and cook for about 5 minutes on medium
high heat while continually stirring vegetables. Add Italian seasoning.
4. Add chopped kale and cook until slightly wilted then add tomato sauce
and stir. Sprinkle with salt and pepper to taste and stir. Taste the
vegetables and see if the texture is to your liking, cook longer if you want
the vegetables to be softer.
5. Place cooked pasta on a plate or bowl and top with vegetables. Sprinkle
cheese on top and enjoy!
Grain-free Vegetable Lasagna

Serves 4
1 eggplant
2-3 zucchini
2 medium tomatoes
2 cups tomato sauce
15 oz. whole milk ricotta
1/4 cup shredded parmesan
cheese
1 pasture raised egg
1 1/2 tsp Italian seasoning
1/3 cup parmesan cheese (for
topping)
1. Pre-heat oven to 400. Cut
eggplant and zucchini into slices lengthwise (see photo below). Place on a
baking sheet and lightly brush both sides with olive oil and sprinkle with
a little bit of Italian seasoning and salt. Cook for about 7-10 minutes on
each side (cook for about 7 minutes, flip slices, cook for another 7-10
minutes). When the veggies are done roasting remove from the oven and
turn down to 350.
2. In a bowl mix together ricotta, 1/4 cup parmesan, egg and Italian
seasoning.
3. In an 8x8 pyrex baking dish spread a few spoonfuls of tomato sauce to
cover the bottom. Place eggplant slices over the sauce like you would with
lasagna noodles. Use all the eggplant slices. You can overlap with a
second layer of eggplant. Then follow with enough tomato sauce to cover
the eggplant and then follow with the ricotta mixture. Repeat process
with zucchini and tomato slices. The top should be a layer of ricotta.
4. Sprinkle 1/3 cup parmesan cheese over the top.
5. Bake in 350 oven for 30-40 minutes. The cheese on top will start to
brown and bubble.
Cauliflower Crust Pizza

Serves 3-4
Supplies:
food processor
Crust:
1 head of cauliflower
2 eggs
2 cloves garlic
1 tsp Italian season
1/2 tsp salt
2/3 cup shredded mozzarella
Topping:
1/3-1/2 cup tomato sauce
1-2 cups mozarella cheese
additional toppings of choice
1. Rice the cauliflower by pulsing it in a food processor until it resembles
rice. Make sure you don't blend it too much or it will become mushy. If
you don't have a food processor you can grate the cauliflower with a
cheese grater.
2. Put the diced cauliflower in a skillet or pot with a cover and add 3 tbsp
water. Cook for about 5 minutes stirring occasionally so it doesn't burn.
3. Remove pan from heat and put cauliflower over a sieve lined with a thin
dish cloth or cheese cloth. Let cool for about 15 min.
4. When the cauliflower is cool enough to handle pick up the four corners of
the cloth and squeeze as much excess moisture as you can out of the
cauliflower.
Recipe Continued on Following Page...
5. Pre-heat the oven to 375. Put cauliflower in a food processor or bowl

and mix with remaining ingredients.
7. On a cooking sheet or pizza stone form cauliflower mixture into a pizza
crust shape.
8. Put crust in the oven at 375 for about 20-25 minutes. Then turn the
oven to 400 and cook for about 10 minutes or until the crust is golden
brown. Remove from the oven.
9. Put tomato sauce and cheese and any other toppings on top of the crust.
Cook at 400 for about 10 minutes or until the cheese starts to brown
and bubble.
Baked Ziti with

Vegetables
Serves 4-5
2 cups gluten free pasta
(uncooked)
1 small onion
1/2 broccoli head
6 cloves garlic
1/2 tsp Italian seasoning
1/2 tsp cumin
1 cup tomato sauce
3/4 cup Parmesan on top
1/2 cup Mozzarella
15 oz. ricotta
1. Cook the pasta according to the package directions. Once it is finished,
turn off the heat, strain out the water and return to the pot.
2. Pre-heat oven to 375. Saut onions, garlic and broccoli. Add spices to
saut. Once onions are almost transparent add tomato sauce.
3. Transfer vegetable/sauce mixture to the pot with the pasta and mix well.
Add mozzarella and ricotta to the pot and mix.
4. Put pasta mixture in an 8x8 pyrex dish and top with parmesan. Put in the
oven and cook for about 30 minutes. The cheese will be slightly browned
on top and bubbling.
Mexican
Vegetarian Tacos
Serves 4
4-8 organic corn tortillas (make
sure theyre organic to avoid
GMOs)
2 cups black beans or pinto beans
(tutorial on pg.19)
2 avocados
2 cups rice (tutorial on pg.19)
1 cup cheddar or jack cheese
(optional)
1 cup homemade salsa (recipe on
pg.35)
serve with homemade fermented
ginger carrots (optional--recipe on
pg.16)
The best thing about tacos is that they are easy to assemble. Just heat up
the tortillas, beans and rice and set all the ingredients out on the dinner
table. Let everyone full up their tortilla with whatever they want!
*Quick tip: If your tortillas are a little too hard, or break apart when you
fold them, rinse a clean dish towel with hot water and wrap a stack of
tortillas in the towel and place in a covered pot or pan. Let sit for a minute
or two until theyve softened up!
Chilaquiles
Serves 1-2
handful (about 12) of tortilla chips (recipe on pg.34)
1/2 cup roasted salsa (recipe on pg.35)
1/4 onion, chopped
serve with eggs, beans, cheese, avocado, etc.
1. To make your own tortilla chips see pg.34. Put salsa and chips in a skillet
and heat up on medium heat. Stir and cook until the chips slightly start
to wilt. Then remove from the skillet and put on a plate and top with
onions and cilantro. Serve with scrambled eggs, avocado and cheese.
Black Bean and Cauliflower Enchiladas

Serves 3-4
Ingredients:
10 tortillas
Sauce:
6 oz. tomato paste
2 tbsp chili powder
1 tsp garlic powder
1 tsp onion powder
2 tsp arrowroot to thicken
1/2 tsp cumin
1/2 tsp oregano
2 cups broth (recipe on pg.24)
Filling #1:
1 head cauliflower steamed and mashed
2 tbsp butter or olive oil
Filling #2:
Black beans (tutorial on pg.19)
Topping:
1 cup cheddar cheese for topping
*Note: You can create 2 different kinds of enchiladas (either cauliflower or
black bean) or you can mix the two and make cauliflower and black bean
enchiladas.
1. Pre-heat oven to 375. Combine sauce ingredients in a pot on medium
heat and mix well.
2. Steam the cauliflower until very soft. Mash it with butter or olive oil and
salt and pepper until smooth.
3. If your tortillas are a little too hard, or break apart when you fold them,
rinse a clean dish towel with hot water and wrap a stack of tortillas in the
towel and place in a covered pot or pan. Let sit for a minute or two until
theyve softened up.
4. Spoon a small layer of sauce in a 13x8 baking dish. Take one tortilla and
dip it in the sauce, then fill it with either black beans or cauliflower or a
mixture of both. Then roll the tortilla and place in the pan. Repeat with
all 10 tortillas.
5. Pour remaining sauce over the rolled up tortillas. Sprinkle with cheese.
Bake for about 15-20 minutes at 375.
Chiles Rellenos
Serves 3
3 poblano chiles
1/2 cup cheese (mozzarella,
cheddar or jack)
1/3 cup almond flour (tutorial
on pg. 31)
dash salt
1 egg
1. Roast chiles at 450 for
about 10-15 minutes, turning halfway through. The skin will be bubbly.
Let the chiles cool for a few minutes until you can handle them
comfortably. Turn oven off.
2. Peel the thin slightly transparent outer layer of skin off of the chiles. Cut
a T shaped slit in the chile, but dont cut off the top stem. Remove the
inner seeds and membrane.
3. Fill chiles with shredded mozzarella or jack cheese.
4. In a bowl whisk together almond flour and egg.
5. Heat ghee in a cast iron skillet. Carefully spoon a few tablespoon of batter
to cover one side of the chile.
6. Put battered side down in the hot skillet and cook for a few minutes until
the batter has hardened. Spoon batter over other side and flip chile to
cook the other side.
7. Serve with roasted salsa and beans.
Casseroles
Mini Sprouted Quinoa Casserole

Serves 2-4
1 cup cooked sprouted quinoa (tutorial on pg.21)
3 leaves chard or kale
1 tsp garlic powder
2 tbsp ghee or oil
Topping:
2 sweet potatoes, cooked
1 tbsp olive oil
1/4 cup coconut milk
1 tsp garlic powder
1. Pre-heat the oven to 400. To cook the sweet potatoes, wash them and
put them in a glass baking dish, bake for 30-45 minutes or until soft.
2. In a 5-inch cast iron skillet, heat oil on medium. Lightly saut the chard
until it is wilted. Add the quinoa, spices, tomato sauce, sundried
tomatoes, salt and pepper and mix. Set aside.
3. When the sweet potatoes are done turn the oven up to 475. Once the
potatoes are cool peel them and put them in a bowl. Add olive oil,
coconut milk, garlic powder, salt and pepper and mix well. If you have a
hand blender this will help make it into a puree faster.
4. Even out the quinoa mixture in the cast iron skillet. Put the sweet potato
puree over the quinoa.
5. Put the skillet in the broiler and cook for about 10 minutes.
Broccoli Cheese Casserole

Serves 2-4
1 head broccoli
1 onion
1 cup cooked brown rice
(tutorial on pg.19)
5 cloves garlic
2 eggs
3 tbsp ghee or oil
1/2 cup milk
3/4 cup grassfed cheddar
3/4 cup broth
(recipe on pg.24)
1 tsp parsley
1 tsp oregano
1/2 tsp salt
1/2 tsp pepper
2. Heat the butter or ghee in a cast iron skillet and saut the diced onion
and garlic, add parsley and oregano and cook for a few minutes then add
broth or water and cook for a few more minutes.
3. Cut the broccoli and put it into an 8X8 casserole dish along with the rice
and cooked onion mixture.
4. In a bowl beat eggs with milk and cheese. Add salt and pepper then pour
egg mixture into casserole dish over broccoli and vegetables. Bake for
30-40 minutes.
Gluten-free Mac & Cheese

Serves 3-5
2 cups uncooked gluten-free pasta
(I used penne style)
4 tbsp butter
4 tbsp gluten-free all purpose
flour blend
2 cups shredded cheddar cheese
1/2 cup gluten-free bread
crumbs*(optional)
*You can make bread crumbs by
putting some gluten-free bread in
a food processor.
1. Cook the pasta until al dente style (slightly undercooked), then strain and
set aside.
2. Pre-heat the oven to 400. Melt the butter in a large pan and add the
gluten-free flour, salt and pepper and stir on medium/low until it has
thickened into a gravy-like texture.
3. Add the pasta to the butter/flour mixture and mix well.
4. Transfer half of the pasta into an 8x8 baking dish then layer with 1 cup of
shredded cheese. Cover with the other half of the pasta then cover with 1
cup of cheese and bread crumbs (optional).
5. Bake for 15-25 minutes or until the cheese on top starts to brown.
Lunch
Cauliflower and White Bean Sandwich

Serves 1
2 slices gluten-free bread
1/2 avocado
1/4 cup cooked white beans
(tutorial on pg.19)
1/4 cauliflower, roasted
2 tbsp olive oil (for roasting)
1 tbsp hummus
1. First, roast the cauliflower.
You can roast a whole
cauliflower and save the
leftovers for later. To roast
it pre-heat the oven to 375
then cut the cauliflower into bite sized pieces. Place it in a bowl and
drizzle with olive oil, salt and pepper, stir to coat the cauliflower with oil.
2. Place on a cookie sheet lined with parchment paper and cook for about
30-45 minutes, mixing halfway through.
3. Toast the bread. Spread the hummus on one slice. Place the avocado,
cauliflower and white beans on top and top with the other slice of bread.
Falafels
Serves 2-3
1 1/2 cup chickpeas (tutorial on
pg. 19)
3 tbsp gluten-free flour mixture
1 tsp baking soda
3 cloves garlic
1/2 tsp cumin
1 tbsp water
1/2 cup avocado oil (for frying,
you may have to add more oil as
you fry more falafels)
1. Combine all ingredients except for avocado oil in a food processor.
2. Heat oil in a skillet under medium heat. Once oil is hot, fry small balls in
the skillet and flip after a few minutes. Fry until the balls are browned
and hard on the outside.
3. Let cool before serving.
Indian Quesadilla
Serves 1
1 organic corn tortilla
1/4 cup shredded cheddar cheese
1/4 cup daal (recipe on pg.73)
1. In a skillet under medium heat lay the tortilla down flat. Spread the daal
on half of the tortilla (youll fold it in a minute), then sprinkle the
shredded cheese over the daal.
2. Fold the tortilla in half over the daal and cheese and flip so it cooks on
the other side. Cook until the cheese is melted.
Quinoa with Chard

Serves 2-3
2 cups cooked sprouted quinoa
(tutorial on pg.21)
1 bunch rainbow chard
1 small onion
3-5 cloves garlic
1/2 tsp marjoram
1/2 tsp sage
2 tbsp ghee or oil
1. Heat the oil in a large skillet.
Add chopped onions and garlic
and stir. Add the marjoram, sage, salt and pepper and stir and let cook
for a couple minutes.
2. Add the chopped chard leaves and cook until the leaves have slightly
wilted. Then add the quinoa and stir to incorporate all ingredients. Add
more salt and pepper if needed.
Chickpea Stuffed Sweet Potatoes with Balsamic

Glaze
Serves 4
4 sweet potatoes
2 cups cooked chickpeas
1 oz. goat cheese (optional-for vegan use cashew cheese
recipe on pg.29)
1/4 cup balsamic reduction
(recipe on pg.36)
1 tbsp olive oil
1/2 tsp red chili powder
1 tsp garlic powder
butter (optional)
1. Pre-heat oven to 400. Wash sweet potatoes and pierce each potato in
various spots with a fork. Put whole sweet potatoes with skin on in a heat
safe pyrex or ceramic dish. Put in oven and cook for about 45-60 minutes
or until it is soft. You can feel it with your hand (with an oven mitt on) or
pierce it with a fork to see if its soft all the way through.
2. Put chickpeas in a bowl and add olive oil, chili powder, garlic powder,
salt and pepper. Mix so that the oil and spices are evenly distributed
among the chickpeas. Spread chickpeas onto a baking sheet and put in
the oven at 400 for about 20-30 minutes, moving chickpeas around
about halfway through. The chickpeas can roast in the oven while the
potatoes are cooking since it is the same temperature.
3. While the potatoes and chickpeas are baking prepare the balsamic glaze
(see balsamic glaze recipe on pg.36)
4. Once the sweet potatoes have been removed from the oven and slightly
cooled, cut them open lengthwise (like a baked potato). If you want, you
can spread some butter inside for added flavor. Then, stuff the sweet
potatoes with roasted chickpeas and sprinkle goat cheese on top. Then
drizzle with balsamic glaze.
Dinner
Lentil Mushroom Meatballs

Makes 6-9 meatballs
1/2 onion
4 cloves garlic
1/2 purple onion
6 mushrooms
1 cup sprouted lentil (tutorial
on pg.20)
1/2 tsp of cumin
1/2 tsp of Italian seasoning
1/2 tsp of sea salt
2 and 1/2 tbsp of ground flax
seeds*
1 egg
2 tbsp coconut flower
1/2 tsp baking soda
1/3 cup avocado oil for frying
*To grind flax seeds, blend in a coffee/spice grinder.
1. In a food processor or blender mix all ingredients until a thick batter is
formed.
2. Heat 1/3 cup avocado oil in a skillet on medium heat. Shape small balls
from the batter and fry, turning every few minutes, until firm.
Spaghetti Squash with Marinara

Serves 3-4
1 spaghetti squash
1 1/2 cups tomato sauce
1 tbsp ghee or oil
1 onion
3 cloves garlic
5-7 mushrooms
1 batch meatballs (optional)
(recipe on pg.99)
Cut spaghetti squash in half
lengthwise. Scoop out and discard seeds and pulp. Drizzle the inside of
the squash with olive oil. Place on a baking sheet, flesh side up and cook
for about 30-45 minutes or until the flesh is tender.
2. Remove squash from the oven and allow to cool.
3. In a skillet, heat oil and add chopped onions, garlic and Italian
seasoning. Stir and cook for about a minute or two, then add chopped
mushrooms. Cook until onions are translucent. Set aside.
4. With a fork scrape out spaghetti squash strands widthwise until all the
squash is out.
5. Heat tomato sauce in a separate pan. Place spaghetti squash on a plate,
then top with tomato sauce followed by the onion and mushroom
mixture. Top with cheese or meat balls (recipe on pg.99).
Vegan Chili
Serves 3-4
2 cups pinto or black beans (tutorial on pg.19)
2 tbsp ghee or oil
1 onion
1 medium/large tomato
5 cloves garlic
1 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp oregano
1. In a skillet, heat oil and add chopped onions, garlic and seasoning spices.
Stir and cook for about a minute or two, then add chopped tomato. Cook
until onions are almost translucent.
2. Add beans and broth to the mixture. Let come to a boil, then turn the
stove down to the lowest setting and let simmer for about 30 minutes.
Ratatouille
Serves 5-7
1 eggplant
2 yellow squash
2 zucchini
1 medium onion
4 medium tomatoes
4 tbsp ghee or oil
6 cloves garlic
1/2 tsp sage
1/2 tsp dried basil
1/2 tsp cumin
1 cup broth (recipe on pg.24)
1. Cut up eggplant, squash and zucchini into equal sized cuts and place on a
plate or sheet lined with paper towels and sprinkle salt over it. This will
help bring a little moisture out.
2. Put ghee into a pot or Dutch oven and melt, then add chopped onions,
garlic and spices.
3. Blot the eggplant, squash and zucchini with a paper towel to soak up
moisture, then add it to the pot with onions. Stir to get some browning
on the vegetables. If it seems a bit dry add more ghee.
4. Once the vegetables have browned a bit add the chopped tomatoes. Stir
and add salt and pepper.
5. Add broth to the mixture and stir. Bring to a boil, then turn down to low
and let simmer for about 40-60 minutes.
6. Serve topped with parmesan cheese (optional).
Easy Stir-fry with Curry Coconut Sauce

Serves 2
2 tbsp ghee or oil
1 onion
5 mushrooms
5 cloves garlic
1/2 head broccoli florets
1 cup spinach
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp parsley
Curry Coconut Sauce:
1/2 cup full fat coconut milk (canned)
1/2 tsp curry powder
1/2 tsp turmeric
1/2 tsp cumin
1 tsp tamari (optional-contains soy)
1 tsp garlic powder
1. In a skillet, heat oil and add chopped onions, garlic and seasoning spices.
Stir and cook for about a minute or two, then add very finely chopped
broccoli florets. Stir for a few minutes then add mushrooms.
2. Cook until vegetables are tender then add spinach and stir until the
leaves wilt. Set aside.
3. To make the sauce, pour coconut milk into a skillet on medium heat. Add
remaining ingredients and whisk. Cook for a few minutes. Taste the
sauce and add more salt and pepper if needed.
4. Place stir fried veggies on a plate and drizzle with sauce.
Stuffed Sweet Potato with Daal

Serves 3
3 sweet potatoes
1 batch daal (recipe on pg.73)
1. Pre-heat oven to 400. Wash sweet potatoes and pierce each potato in
various spots with a fork. Put whole sweet potatoes with skin on in a heat
safe pyrex or ceramic dish. Put in oven and cook for about 45-60 minutes
or until it is soft. You can feel it with your hand (with an oven mitt on) or
pierce it with a fork to see if its soft all the way through.
2. Use instructions for making daal (recipe on pg.73).
3. Once the sweet potatoes are done make slit lengthwise to open the
potato. Spoon some daal into the potato and top with freshly chopped
cilantro.
Carrots Au Gratin
Serves 3-4
1/4 cup ghee or oil
1 1/2 tbsp gluten-free flour
1 cup coconut milk
1 tsp garlic powder
1 1/2 tsp salt and pepper
3 cups thinly sliced carrots
1/3 cup cashew cheese
(recipe on pg.29) (optional)
1. Pre-heat oven to 375.
Slice carrots thinly. You can use the slicer setting on a food processor to
make sure they are evenly sliced.
2. Heat oil in a skillet under medium heat. Add flour, garlic powder, salt,
pepper and coconut milk and whisk. When the mixture thickens add
carrots and combine with the mixture. Then place the mixture in an 8x8
oven safe dish.
3. Spread the cashew cheese over the top (optional). This will create a dairy
and grain-free crusty top. Bake for 20-30 minutes.
Stuffed Bell Peppers

Serves 3
3 medium bell peppers
2 cups cooked rice (tutorial on
pg.19)
1 pastured egg
1/4 cup shredded cheddar (to
sprinkle on top)
1 tsp Italian seasoning (plus
more to sprinkle on top)
1. Pre-heat the oven to 350. Put rice in a bowl and add tomato sauce, egg,
shredded cheddar, Italian seasoning, salt and pepper. Mix thoroughly.
2. Wash bell peppers and cut the tops off. Remove inner membrane and
seeds.
3. Fill each bell pepper to the top with the rice mixture. Top with cheese
and Italian seasoning.
4. Put in an 8x8 pyrex or ceramic dish and bake for 50-60 mins. The top
will be browned and crispy.
Shepherds Pie with Sweet Potato Topping

Serves 4-5
1 onion
5 cloves garlic
3 tbsp ghee or oil
1/2 tsp parsley
1/2 tsp sage
1/2 tsp oregano
1/2 tsp marjoram
1/2 tsp cumin
1/2 tsp salt & pepper
2/3 cup peas
2 tomatoes
1 cup kidney beans
(tutorial on pg.19)
10 crimini mushrooms
Topping:
3 sweet potatoes
3 tbsp milk or coconut milk
1 tsp garlic powder
1. Heat oven to 400. To cook the sweet potatoes, wash them and put them
in a glass baking dish, bake for 30-45 minutes or until soft. After the
potatoes are done turn oven up to 475.
2. In a large skillet or pot, heat oil and add chopped onions, garlic and
seasoning spices. Stir and cook for about a minute or two, then add
chopped mushrooms.
3. Cook a few minutes then add chopped tomatoes, peas, kidney beans and
broth. Bring to a boil then turn down to a simmer. Let simmer for about
20 minutes.
4. Peel skin from sweet potatoes then place in a bowl and mash with milk
and spices.
5. Place bean and vegetable mixture in an oven safe 8 or 9 inch pie dish.
Layer the top with the sweet potato mixture. Put in the broiler for about
10 minutes.
Spaghetti Squash Bake

Serves 2-3
1/2 spaghetti squash
3 leaves chard
1 tbsp ghee or oil
Topping:
2 tsp garlic powder
1. Pre-heat the oven to
350. Cut spaghetti squash in half lengthwise. Scoop out and discard
seeds and pulp. Drizzle inside of the squash with olive oil. Place on a
baking sheet, flesh side up and cook for about 30-45 minutes or until the
flesh is tender.
2. Remove squash from the oven and allow to cool. Turn oven up to 425.
3. With a fork scrape out spaghetti squash strands widthwise until all the
squash is out.
4. Heat oil in a skillet on medium heat. Add chopped chard to the pan and
cook until it is slightly wilted. Add the spaghetti squash to the pan along
with 1/4 cup tomato sauce and Italian seasoning. Stir well and cook for a
few minutes.
5. Place spaghetti squash mixture in an 8x8 baking dish. Top with tomato
sauce and sprinkle with garlic powder. Place in the broiler set to 425 for
about 10-15 minutes.
Meatloaf with Sprouted Red Lentils

Serves 4-6
2 tbsp ghee or oil for sauting
1 onion
2 carrots
pinch parsley
pinch oregano
pinch rosemary
1 1/2 cups sprouted red lentils
(tutorial on pg.20)
1 cup brown rice (tutorial on
pg.19)
1 1/2 tsp salt
1/2 tsp pepper
2/3 cup ground flax*
3 eggs
3 tbsp ground chia seeds*
*To grind flax and chia seeds, put them in a coffee grinder. This helps
solidify the meatloaf and keeps it from being crumbly.
1. Pre-heat the oven to 350. Saut onions, carrots and spices in a skillet
until onions are slightly transparent.
2. Set the skillet aside to cool. In a food processor combine the remaining
ingredients (the lentils do not have to be cooked) and then add the
onions and carrots and mix well.
3. Pour mixture into a well oiled loaf pan and bake at 350 for 40-50
minutes.
Shepherds Pie with Mashed Cauliflower Top

Serves 4-5
1/2 cup white beans (tutorial on
pg.19)
2 thinly sliced carrots
2 tomatoes
1 onion
6 cloves garlic
1/2 tsp cumin, salt, pepper
Topping:
1 steamed head of cauliflower
1/4 cup milk (or non-dairy milk for
vegan)
2 tbsp butter (or olive oil for vegan)
5 cloves chopped garlic
1. Place the chopped cauliflower in a steamer and cook until very soft. Set
aside.
2. Pre-heat oven to 475. In a large skillet or pot, heat oil and add chopped
onions, garlic and seasoning spices. Stir and cook for about a minute or
two, then add chopped carrots. Cook a few minutes then add chopped
tomatoes, white beans and broth. Bring to a boil then turn down to a
simmer. Let simmer for about 20 minutes.
3. Mash steamed cauliflower with a hand blender or potato masher. Add
remaining topping ingredients then mix until smooth.
4. Place bean and vegetable mixture in an oven safe 8 or 9 inch pie dish.
Layer the top with the cauliflower mixture. Put in the broiler for about 10
minutes.
Desserts
Chocolate Chia Mousse

Makes 2 servings
1/3 cup unsweetened cocoa
powder
2 tbsp powdered coconut
sugar*
3/4 cup full-fat canned
coconut milk
2 tbsp ground chia**
Optional:
Add 2 tbsp peanut butter
with additional 1
tbsp powdered coconut sugar
* To powder the coconut sugar, simply grind in a small coffee grinder.
**To grind chia seeds blend in a small coffee grinder. This will make a
powder that will thicken the mixture and create a jelly-like pudding texture.
1. Mix all ingredients together using a food processor or hand blender ( I
used a hand blender). If you want to make peanut butter and chocolate
pudding add 2 tbsp peanut butter and 1 extra tbsp of sugar (the saltiness
of the peanut butter requires extra sweetener).
2. Place in a bowl or in individual ramekins and put into the fridge to
solidify for about 30 minutes-1 hour.
Grain-free Vanilla Cake with Chocolate Frosting

Serves 6-9
1 cup coconut flour
1/2 cup almond flour
(tutorial on pg. 31)
1 tsp apple cider vinegar
2 1/4 cup pitted dates in 1/2
cup water
1/2 tsp salt
1 1/2 tsp vanilla extract
1/2 cup butter or coconut oil
1 1/4 cup whole milk or
canned full-fat coconut milk
1 1/4 tsp baking soda
8 eggs, separated
Chocolate frosting:
1 can full fat canned coconut
cream**
1/3 cup cocoa powder
1 tsp vanilla
dash of salt
1/4 cup raw honey
**Make sure you put a can of coconut milk in the fridge the night before
you make this recipe.
Cake:
1. Boil 1/2 cup water. Put dates in a dish with hot water and let soak for
about 10 minutes. Put dates along with remaining water in a food
processor and blend until it becomes a paste.
2. Pre-heat the oven to 350. Separate eggs and leave egg whites in a large
separate bowl. Put egg yolks in the food processor with the dates. Add
flours, vinegar, salt, vanilla, butter, milk and baking soda and mix until
well blended.
3. With a hand mixer whisk the egg whites until theyre fluffy and form stiff
peaks. Gently fold the egg whites into the batter until fully incorporated.
4. Pour batter into 2 8-inch round cake pans that have been buttered. Bake
for 15-25 minutes or until firm and a toothpick inserted through the cake
comes out clean. Set the cake aside to cool.
Frosting:
1. Make sure that youve refrigerated a can of full fat coconut milk
overnight. Scoop the coconut cream out of the top of the can and leave
the thin liquid at the bottom.
2. Using a hand mixer, whisk the coconut cream for a few minutes until its
fluffy. Add the remaining frosting ingredients and whisk. If you want a
firmer frosting to work with, refrigerate it for 30 minutes. If you want a
more drizzly frosting leave it at room temperature.
3. Frost the cake and sprinkle with shredded coconut (optional).
Grain-free Chocolate Chip Cookies

Makes 12-16 cookies
1 cup almond flour (tutorial on
pg. 31)
1/3 cup coconut flour
3/4 cup coconut sugar
1/2 cup coconut oil
1/4 tsp salt
1 tsp baking soda
1 tsp vanilla
2 pastured eggs
3/4 cup chocolate chips
2. In a food processor or mixer
combine all ingredients except the chocolate chips and mix well. Make
sure you soften or melt the coconut oil so its easier to combine.
3. Gently fold in the chocolate chips manually with a spoon (do not mix it
with the food processor or it will chop up all the chocolate chips).
4. Take small bits of the dough and shape into a round cookie and place on
a cookie sheet lined with parchment paper.
5. Bake for 10-15 minutes or until slightly browned on top. If you feel the
cookies right out of the oven they may feel a bit soft and crumbly, but
allow them to cool and they will harden.
Pineapple Mint Sorbet

Serves 1-2
1/2 cup frozen pineapple
1/3 cup frozen mango (optional,
replace with pineapple if you
dont have mango)
6-8 mint leaves chopped
1. Combine ingredients in a food
processor or strong blender (a
vitamix will work or possibly a
ninja blender). Blend until it
reaches the consistency of
sorbet.
2. Scoop out of the food processor or blender and serve!
Maple Coconut Ice Cream

Serves 2
1 1/2 cups full fat canned coconut milk
3-5 tbsp maple syrup (depending on how sweet you want it)
1/4 tsp salt
1. Combine coconut milk, maple syrup and salt and mix well.
2. Put in your ice cream maker and process according to the manufacturers
directions.
Homemade Chocolate Bars

Makes 1 bar
1/4 cup coconut oil
1/2 cup cocoa powder
1/2 cup powdered coconut
sugar
1. To powder the palm
sugar, blend in a coffee
grinder. It will make a
finer powdered sugar
version of the coarse palm
sugar. It is important to
powder the sugar in this
recipe. If its too coarse it
wont distribute evenly.
2. In a double boiler, melt coconut oil under medium heat. Add cocoa
powder and palm sugar to the double boiler and mix well with the
coconut oil. It should result in a smooth chocolate sauce like consistency.
3. Line a standard sized loaf pan with wax paper. The chocolate will make a
different amount of bars depending on how thick you want it to be. You
can freeze several loaf pans at a time and make a few thin bars or 1 or 2
thicker bars.
4. Pour chocolate into loaf pan and put into freezer. It wont take very long
for the bar to freeze maybe 15-30 minutes. However, if you do want there
to be lines on the bar so it breaks into squares like in the picture, take the
chocolate out of the freezer a little less than halfway through, so it is
slightly hard, but not fully hardened. Then, take a knife and cut the lines
in the bar. If you forget to take the chocolate out of the freezer before it
completely hardens (Like me! Oops!) you can heat a knife over fire or
under very hot water and cut lines in the chocolate.
5. Store in the refrigerator or freezer.
Raw Vegan Fruit Tart

Serves 4-6
Crust:
1 1/2 cups almond flour (tutorial
on pg. 31)
1 cup pitted dates
1 1/2 tbsp water
Filling:
3/4 cup coconut cream*
1 1/2 tbsp powdered palm
sugar**
Fruit of your choosing: apple,
kiwi, blueberry, etc.
*You can buy cans of coconut
cream which is what I used. If you cant find cans of coconut cream you can
use the cream that rises to the top of a can of full-fat coconut milk after
refrigerating the can overnight, but you may have to use multiple cans.
**To powder the palm sugar, blend in a coffee grinder.
1. Finely chop dates in a food processor, then add almond flour and water.
The water is added to keep the dates and almond flour together a little
better, you can add more as you see fit.
2. Press crust into a standard sized tart pan and put in the fridge.
3. Place coconut cream in a bowl and whisk by hand for a few minutes until
it become a little lighter. Add the powdered palm sugar and whisk.
4. Put the coconut cream over the crust and put in the fridge and let solidify
for about 30 minutes.
5. Cut the fruit to place on top of the coconut cream. I used apples, kiwi and
blueberries, but you can use any fruit that you have on hand!
Coconut Date Rolls

Makes 9-12 date rolls
12 dates
3 tbsp hot water
shredded coconut
1. Boil water and add 3 tbsp to shallow dish with pitted dates inside. The
dates shouldnt be totally submerged in water, just enough to soak up
some water.
2. Let dates soak for about 10-15 minutes.
3. Empty dates into a food processor and run until dates are chopped.
4. Form chopped dates into a ball and roll them in shredded coconut.
5. Place in the fridge and let harden for about an hour.
Banana Spice Cookies

Makes 9-12 cookies
1 cup almond flour
(tutorial on pg. 31)
3 tsp all spice
1/2 tsp salt
1 ripe banana
2 tbsp honey
1/4 cup coconut oil
1 tsp raw honey
Optional:
about 1/4 cup shredded
coconut
walnuts
1. Combine ingredients in a food processor or with a mixer.
2. Form dough into cookie shaped balls. If you want to, you can roll the
dough balls in shredded coconut or place a walnut on top for a little extra
garnish. Place on a cookie sheet with parchment paper.
3. Bake at 350 for about 10 minutes. Let cool before eating.
Date Sweetened Brownies

Makes 9-12 brownies
8 dates soaked in 1/4 cup warm water
3 oz. unsweetened baking chocolate
1/2 cup coconut oil
1/2 cup almond flour (tutorial on pg.
31)
1/4 cup coconut flour
1 tsp vanilla extract
1 tsp baking soda
2 tbsp ground flax seeds* soaked in 2
tbsp water
4 tbsp whole milk or full fat canned
coconut milk
1/2 cup walnuts (optional)
*To grind flax seeds, blend in a coffee/
spice grinder.
1. Pre-heat oven to 350. Remove the
pits from the dates and soak in 1/4
cup warm water for a few minutes.
Then, in another bowl combine ground flax seeds and water and allow to
congeal.
2. Using a double boiler, melt the baking chocolate and coconut oil
together.
3. Put the dates and water in a food processor and chop into a paste. Add
flax mixture, almond milk and vanilla. Then, add dry ingredients and
process. Lastly, add melted chocolate and coconut oil and mix until all
ingredients are combined.
4. Pour batter into an 8 in. baking dish that is either oiled or lined with
parchment paper. Place walnuts on top.
5. Bake at 350 for 30-35 minutes. Let cool for at least 20 minutes before
eating.
Thank You
First and foremost, Id like to thank you, the reader, for purchasing my
ebook. I thank you for not distributing or making copies of this ebook. Ive
put my heart and soul into every one of these recipes. Ive spent countless
dollars buying ingredients to test each recipe to make sure its perfect. Ive
spent hours writing down each recipe, photographing each dish and putting
together this ebook. Every sale of this ebook allows me to continue doing
what I love--running www.HealyRealFoodVegetarian.com, my blog that is
dedicated to creating healthy recipes and providing resources for those who
want wholesome, nutritious and natural food for themselves and their
families.
Thank you to all of the readers of my blog and participants of the Healy
Real Food Vegetarian Facebook page. I get so much great feedback and
learn a lot from all of you!
To my fellow real food bloggers and Village Green Network friends, I would
not have been able to do all of this without your support, encouragement
and expertise. All of you amaze and inspire me every day!
Last but not least, thank you to my family, whose unconditional support
keeps me going. To my mom, who taught me the importance of natural
health from the beginning. To my dad, whose wise advice has helped me
through life and convinced me to take the plunge into full-time blogging
(and Im so glad I did!). To Victor, for believing in me and to Lentil for
keeping me company on those long days spent at home recipe testing,
photographing and writing.
Resources
For more recipes, tips and articles visitwww.HealyRealFoodVegetarian.com
For weekly email updates with new recipes and articles sign up
for the Healy Real Food Vegetarian email newsletter
For information on where to buy natural, non-gmo ingredients
visit http://www.healyrealfoodvegetarian.com/marketplace/
For brand recommendations for food and helpful kitchen tools
visit my store at http://www.healyrealfoodvegetarian.com/store/
For contact info visit http://www.healyrealfoodvegetarian.com/
contact/
To join the conversation like Healy Real Food Vegetarian on
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Gluten-Free Vegetarian: 80+ Soy-free, Meatless, Real Food Recipes

About the Author

About Processed Foods

The Gluten-free Vegetarian

About the Ingredients Used in This Book

Healthy Cooking Habits

Healthy Cooking Oils

The Health Benefits of Fermentation

My Favorite Fermented Veggie: Ginger Carrots

Sprouting and Soaking Grains, Beans and Legumes

How to Soak and Prepare Beans and Rice from Scratch

How to Sprout Red or Green Lentils

How to Sprout Quinoa

Making Your Own Basic Staples

How to Make Ghee

How to Make Vegetable Broth From Vegetable Scraps

How to Make Raw Milk Yogurt, Whey & Cream Cheese

How to Make Queso Fresco (Paneer)

How to Make Vegan Cashew Cream Cheese

How to Poach Eggs

How to Make Almond Flour

How to Make Almond Butter

How to Make Hummus

How to Make Tortilla Chips

How to Make Roasted Salsa

How to Make A Balsamic Glaze

Garlic Dijon Balsamic Vinaigrette

Raw Thousand Island Dressing

Grain-free Banana Spice Pancakes

Quinoa Berry Breakfast Bowl

Turmeric Spiced Kale Scramble

Sweet Potato Pancakes (Latkes)

Green Salad with Raw Thousand Island Dressing

Raw Marinated Beet Salad

Curried Egg Salad

Quinoa Arugula Salad with Balsamic Glaze

Quick and Easy Cauliflower Soup

Carrot Ginger Soup

Sprouted Lentil Vegetable Stew

Creamy Cauliflower and Veggie Soup

Spiced Pumpkin and White Bean Soup

Poached Eggs with Veggies

Squash Tomato Quiche

Mini Spinach Tomato Frittata

Butternut Squash Frittata

Sprouted Quinoa Saut with Eggs and Veggies

Baked Falafel Burger

Black Bean Pumpkin Chia Burgers

Sprouted Green Lentil Burger

Spicy Sprouted Quinoa Burgers

Sprouted Red Lentil Veggie Burger

Paneer Tikka Masala

Quick and Easy Daal

Vegan Zucchini Lasagna

Gluten-free Pasta Primavera

Grain-free Vegetable Lasagna

Cauliflower Crust Pizza

Baked Ziti with Vegetables

Black Bean and Cauliflower Enchiladas

Mini Sprouted Quinoa Casserole

Broccoli Cheese Casserole