STEPHANIE'S HEALTHY & DELICIOUS
VEGETARIAN RECIPES

By Stephanie Relfe B.Sc.

Note: It took me a while to work this out: Americans do not have a spoon that is the same size as a European tablespoon. An American tablespoon is the same as a European desertspoon (1/2 the size). This page uses American sizes.

INDEX

Almond Milk

Use instead of unhealthy milk or soy milk.  SUPER GOOD FOR YOU!

Soak 1 cup of raw almonds for 24 hours.

Blend the almonds with 4 cups of filtered or spring water.  Use as-is (best), or strain if desired. 

Breakfast Smoothie

Super healthy - Great for breakfast.

Having this for breakfast can help reduce food cravings. Generally when we crave a particular food, it is because our body is deficient in one of the 90 vitamins, minerals or essential fatty acids our body needs for perfect functioning. e.g. whenever I crave sugary things, the craving usually goes within 15 minutes of having a number of spirulina tablets.

Ingredients.  Add what you have available and what your body wants:

1 banana (not always, many people muscle-test negatively at times to bananas) or 1/2 cup frozen blueberries or mangos
½ glass almond milk (the only oil that should be in it is olive oil or cold pressed safflower oil. It's best to grind up your own).
1 tablespoon Vital Nutrition Plus
1 teaspoon spirulina powder
1 tablespoon or more of Udo's Perfected Oil Blend, Hempseed oil or flaxseed oil
1 heaped teaspoon or more or pure wheat germ, psyllium powder, oat bran etc. (for fiber)
A handful of soaked Goji berries.
PURE maple syrup or raw organic honey to taste (say1-2 teaspoon). Less to lose weight.
1/4 tsp real vanilla extract
1/4 teaspoon msm powder
ice cubes to taste (say 2)

Note: If you want to reduce weight, leave out the banana and maple syrup / honey

Method
Blend the lot (or as much as you have available). The best blender for this is the Vitamiz.

CARROT CAKE (RAW)

Eat as much as you want for breakfast, lunch, dinner and snacks with no guilt, while you get thin & healthy!

CAKE:

• 7 medium sized carrots
• 1 cup walnuts
• 1 cup dates
• 3/4 cup raisins (sultanas)
• 1/2 teaspoon cinnamon
• 1/2 teaspoon natural vanilla essence (Note: If you really do eat a lot of this, or to be extra healthy, omit the cinnamon and vanilla)

ICING:

• 3 tablespoon raw honey
• 2 tablesoon fresh squeezed orange juice
• 1 cup raw cashews

Soak in good water, in separate containers, for one hour, the dates, raisins and cashews.

Peel the carrots. Blend them in a blender. Then add walnuts, dates, cinnamon & vanilla. Blend the lot. Take out and mix in the raisins by hand. Place the cake in a cake pan. Make it level.

Blend the icing ingredients. Place them on the cake.

Store in the freezer or fridge. I prefer it when it's been partly defrosted.

CHELATION PESTO (Thanks to Gayle for this recipe)

Coriander (cilantro) has been proven to chelate toxic metals from our bodies in a relatively short period of time. Combined with the benefits of the other ingredients, this recipe is a powerful tissue cleanser. Two teaspoons of this pesto daily for three weeks is purportedly enough to increase the urinary excretion of mercury, lead and aluminum, thus effectively removing these toxic metals from our bodies. We can consider doing this cleanse for three weeks at least once a year. The pesto is delicious on toast, baked potatoes, and pasta.

Ingredients

• 1/3 cup Brazil nuts (selenium)
• 1/3 cup sunflower seeds (cysteine)
• 1/3 cup pumpkin seeds (zinc, magnesium)
• 2 cups packed fresh coriander (cilantro, Chinese parsley) (vitamin A)
• 2/3 cup flaxseed oil
• 4 tablespoons lemon juice (vitamin C)
• 2 tsp dulse powder
• Sea salt to taste

Process the coriander and flaxseed oil in a blender until the coriander is chopped. Add the nuts and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a pinch to sea salt to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase coriander in season and fill enough jars to last through the year.

Flax Crackers (Raw)

Very tasty and healthy. From the excellent book "Living in the Raw", which has lots of easy recipes.

Ingredients

4 cups whole flaxseeds, soaked 4-6 hours in 3 cups water
1/3 - 1/2 cup Bragg's Liquid Aminos
Juice 2-3 lemons

Method

Mix all ingredients. Spread mixture as thin as possible (1/4" thick) on dehydrator trays with teflex sheets. Dehydrate at 105 degrees for 5-6 hours, flip crackers over, remove teflex sheets and dehydrate another 4-5 hours.

Israeli Salad

Good accompaniment to almost anything. Healthy unless, like many people, you have developed a sensitivity to tomatoes.

Ingredients

Tomatoes
Green Peppers
Shallots
Lebanese Cucumbers
Lemon Juice
Olive Oil
Celtic Sea Salt

Method

Chop equal proportions of the vegetables into very small cubes (eg ¼"). Mix in the dressing (lemon juice, olive oil and salt) and serve.

Miso Soup

Miso soup is super nutritious. It is great for breakfast. It has all of the five main food groups (in Chinese medicine) and therefore can reduce food cravings by giving you balance and energy.

Ingredients

2 or 3 vegetables (eg pumpkin (especially Japanese pumpkin), parsnip, zucchini, carrot)
1 teaspoon mashed fresh ginger
Virgin olive oil
Vatta, pitta or kaffa herbs (optional.  These come from ayurevedic medicine)
Small dash of Umeboshi vinegar (or other vinegar)
1 drop maple syrup or honey
Celtic sea salt
Arame (or other edible sea vegetable)
Natto miso (optional)
Tamari
Miso (eg 1 desert or table spoon per person)

Method
Saute ginger and vegetables in a little oil for a few minutes.
Add vatta, pitta or kaffa herbs.
Add umeboshi vinegar, water (eg 1 bowl per person), maple syrup or honey, arame & celtic sea salt.
Simmer until vegetables are cooked.
Turn heat off (so as not to kill `good' bacteria in the miso)
Add miso, tamari and natto miso to taste
Enjoy!

Pistacchio & Oatmeal Cookies, Raw

1 cup Raw Pistacchio nuts
1 Cup Pitted Dates
1 Cup Oatmeal
1/2 Cup Raw Almonds (Have to be imported. All almonds in the USA are pasteurized)
1/2 Cup Raw Goji Berries
1/2 Cup raisins
1/2 Cup Chia seeds
1/2 tsp real vanilla essence
2 Tsp Expeller pressed Sunflower Oil

Soak the dates 1 hour or longer in water. Put the dates and water in a blender. When blended, add the almonds. When blended, add everything else. Dehydrate at 105 degrees for as long needed (2-4 hours) on teflex sheets. Then turn over and do another 2-4 hours. Store in the fridge or freezer for longer shelf life.

Salad, Real

I never thought that there could be any big deal to making a salad but since a number of visitors have said how much they love my salads, I thought I should include it here. The main idea is that a salad is not just a pile of lettuce with a slice of tomato and cucumber. It's a way to get a lot of raw food into you, for lots of enzymes. Variety helps to make sure you are getting everything your body needs.

Quick & Easy Dressing

Ingredients

Cold pressed sesame or almond oil
Tamari or lemon juice
Maple syrup

Pour some cold pressed sesame or almond oil over. Then pour a little tamari over. Then pour about 1/4 teaspoon of maple syrup. For an alternative, pour some fresh lemon juice instead of tamari. No need to mix beforehand.

Ingredients for Salad

Chop up and mix up as much of the following as you can:

Letuce
Salad Mix of greens (Note: I started getting headaches and found through muscle testing that the cause was the aragula which is in many salad mixes. I stopped eating mixes with aragula and my headaches left permanently. Same for pine nuts).
Spinach
Mizuna (easy to grow in your garden)
Tomatoes
Cucumbers (I like pickling ones best)
Carrots
Celery
Itallan parsley, chopped very fine
Green peppers (capsicum), chopped very fine
Green onions (shallots), chopped fine

Nuts & Seeds, Raw:
Walnuts
Almonds ('Raw' US Almonds are no longer raw, they are pasteurized, possibly with chemicals. I get my raw almonds from Spain).
Sunflower seeds
Pepitas
Cashews
Tahini, raw. Easy to make - just blend up some raw sesame seeds with a little oil. Need a good blender though.

Fruit:
Apple
Orange
Raisins (sultanas)
Grapes, fresh

If you don't want to go totally raw, or have growing children you want to have more protein, also add:
Eggs, Free-range hard boiled (no need to promote pain to chickens in tiny cages that can't move. Plus they are healthier & tastier)
Cheese (rennet free so there are is no calf stomach in it)

Snack or Quick Meal

Sliced avocado and tomatoes and celtic sea salt on buttered wholegrain toast or crackers. Yum!

Stephanie's (Mostly) Raw Nori Rolls

Great replacement for sandwiches!

Put one cup brown rice in 2 1/4cups of water. Bring to boil then simmer for 50 minutes. Allow to cool. In a separate cup. Dissolve 1.5 teaspoon honey & 3/4 teaspoon celtic sea salt in 2 Tsp white vinegar. Then mix this well into the rice. Put in sealed container and refrigerate till cold.

Cut into thin slices whatever you have of the following:
Zucchini
Cucumber
Tomatoes
Green Onions (or chives)
Avocado
Apples

Other possible ingredients:
Cream Cheese
Smoked Salmon
Mung Bean Sprouts

Add for flavouring a variety of:
Fresh dill
Fresh parsley
American Mustard
Horseradish

Need also: Sheets of Nori seaweed (sea vegetable) (cheapest from Asian supermarkets)

Lay one sheet of Nori seaweed with the shorter side in front of you. Be sure to keep it dry! Arrange the fillings along the end closest to you. Do the rice first - press it together like putty. Spread the fillings from one side to the next. Roll the sushi. Dip your finger in water and moisten the end roll. Dry your hands before touching the roll again.

Cut roll into half or smaller pieces as desired.

Drip Tamari or soy sauce down the middle.

Stephanie's Peanut or Almond Sauce

Wonderful on Steamed Vegetables and Rice. (Even children will like it)

Ingredients

Vegetables (including cabbage, zucchinis and bean sprouts)
Virgin Olive Oil
2 Onions
1 Green Pepper
2-6 Pepperoncini (to taste)
300g (or less) pure, crunchy Peanut or Almond Butter
2-3 tsp Raw Honey
½ Cup Pineapple Juice
4 Tablespoon Coconut Milk (or enough for right consistency)
1 Tsp Fish Sauce (From Thai food section in store)
Celtic sea salt

Method

Steam the vegetables (except the sprouts). In a separate steamer, steam the rice. Add the sprouts for 30-60 seconds to the vegetable steamer just before serving.

At same time, in a separate wok, saute the onions a few minutes. Then add the green pepper. Then add the pepperoncini. Then the Peanut or Almond Butter, Honey, Fish Sauce, salt and Pineapple Juice. Lastly add the Coconut Milk. Serve on the Vegetables and Rice. Soy products that aren't marinated such as soy milk and soy oil are VERY bad for you, but some people still maintain that tofu is okay. If you think it's okay, you can also add this to tofu sauteed in olive oil.

Pizza in a Pan (Gluten Free & Vegetarian)

(NOTE: Giving up gluten helps a number of health problems, especially problems with the stomach or intestines. And it is a big help for losing weight. Try it for 3 weeks and see how you feel).

Ingredients for the base

1 large banana
1 egg
150 ml (1/4 pint) rice milk
4 oz brown rice flour (IMPORTANT: Since I now know unfermented soy is VERY bad for you, I am trying other flours eg Amaranth)
2 oz soy flour
2 oz white bean flour
salt to taste
1/2 teaspoon bicarbonate of soda
1/4 teaspoon tartaric acid (optional)
1 Tablespoon olive oil
an extra long spatula

For the topping

tomato puree
grated cheese
pepperoncini (up to 6)
chopped vegetables including zucchini, onion, green onion, green pepper, mushrooms
olives, halved
oregano

Method

Beat the banana to a smooth puree with the rice milk and egg, preferably in a liquidiser.

Mix all the dry ingredients for the base with the oil.

Fold the flour mixture into the puree. Do not over-mix and do not leave to stand or you will lose the light structure to the pizza dough.

Spread the batter to fit a 10 inch / 24 cm frying pan.

Spread 1 Tsp oil on the pan. Place the pan over a low heat. Cook for 5-10 minutes or until brown. Remove from the pan so you can add a little more oil. Cook the other side for another 5-10 minutes or until brown.

While this is cooking, sauté the onions. Then add the rest of the vegetables to the frying pan to sauté. Then add the pepperoncini.

Preheat the oven to 375oF.

Put the base on a flat baking tray. Spread the base with tomato puree. Then cover with grated cheese. Then add the vegetables with the pepperoncini. Add the olives. Spread with oregano. Put in the oven for 20 minutes or until hot and the cheese has melted. Don't worry if extra topping falls over the sides.

N.B.: You will probably need a knife and fork to eat this!

RAW CORN CHIPS

There is a new trend starting where people learn how to make full meals that are all raw. That way ALL enzymes are still present. Wild animals don't eat cooked food - and they are a lot healthier than we are.

It takes a bit of practice, so I thought some people might like to start now. A great book is Juliano's "raw, the uncook book". His raw vegetarian Japanese rolls are really great!

All you need for most raw food is a dehydrator. The best electric one is the Excalibur. I saw a dehyrator in the Lehman's catalog that doesn't need electricity - just the sun. But you will still need to get the teflex sheets for many things, such as the following recipe.

Here's one of my favourite recipes, modified from a recipe in "Living in the raw" by Calabro

The new health style of 'cooking' uses only raw food and a dehydrator. This maintains all the enzymes, organic sulphur (MSM) etc.

6 ears corn, removed from cob
1/2 yellow onion
2 cup sunflower seeds, soaked 6 hours and rinsed
1/4 Cup water
1 1/2 T Braggs Liquid Aminos (add this to your storage list)
1/2 teaspoon celtic sea salt

Process corn and onion in a food processor using the "s" blade. Blend until smooth. Add sunflower seeds. Blend until smooth. Add some water if the batter is too thick. Add Bragg's and salt.

Using a teaspoon, scoop batter onto a dehyrator tray with a teflex sheet, Flatten with a knife or fingers till about 1/8" thick and 1 1/2" wide.

Dehydrate at 105 degrees for 12 hours. Turn chips over. Remove teflex sheet. Dehydrate another 10-12 hours, or until desired crispness is obtained.

These are really yummy - and unlike deep fried corn chips which are really bad for you, are really good for you!

Stephanie's Tasty Beans

2 fresh green chillis
1 onion
1 green green pepper (capsicum)
1 can kidney beans (or the equivalent amount other beans)
Fresh coriander (cilantro)
1 tsp cummin
1 tsp honey
Olive oil
Celtic sea salt
Tabasco to taste

Optional extra: Mexican cheese

Saute the chillis, onion and pepper in olive oil until cooked. Add the cummin for one minute. Then add all of the rest except for the fresh cilantro. Add the cilantro just before serving.

As an extra treat, add shredded mexican cheese on top of each plate and put under the griller.

Serve with tomato, fresh sprouts, dill pickle and rice.

For more information see The World's Best Health Books

Copyright ©:  Stephanie Relfe - 1998 - 2010

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Email:Stephanie@relfe.com