Chef Elaina Love
Raw Vegan Recipes to Live For
Table of Contents: • • • • • • • • • • • •
Post Workout smoothie Chia Maca Shake Super Antioxidant Smoothie Dreamy Creamy Smoothie Tapioca Pudding Easy Peasy Soup Celery Crunch Salad Cucumber Tomato Salad Nori Rolls Zucchini Pasta Mock Salmon Kale Salad
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Chef Elaina Love
Post Workout Smoothie Makes: 4 cups
O After exercising for an hour or more, I really need to refuel quickly for optimal recovery and long term strength. Here is my favorite smoothie after a run or a workout at the gym 2 cups of fresh or frozen fruit (for low glycemic choose berries) 2 large handfuls of washed spinach, kale or parsley 2 heaping TBS. Hemp seeds or plant based protein powder 2 tsp. Non-‐GMO soy lecithin for brainpower and creaminess 1 Tbs. soaked chia seeds (see recipe below) 1 Tbs. green powder (such as Vitamineral Greens or Spirulina) Optional: a few drops of liquid stevia for sweeter flavor Optional: 1 scoop L-‐Glutamine (for muscle recovery) 1. Blend until smooth and creamy. 2. Pour into a quart sized mason jar and drink over the next hour. 3. Tip: Drink with a straw to avoid getting a green mustache. .
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Chef Elaina Love
Soaked Chia Seeds
4 Tbs. chia seeds 2 cups purified water 1. Place the chia seeds and water in a mason jar. 2. Put the lid on and shake well. 3. Refrigerate overnight and use when needed in a recipe. You can keep soaked chia seeds for up to 2 weeks in the refrigerator.
Chia Maca Shake
Walnuts and Chia are a great source of Beautifying Omega 3s 2 cups walnut milk (see recipe below) 1/4 cup soaked chia seeds (see directions above) 2 Tbs. ground flax meal 2-‐3 Tbs. Maca powder 1-‐2 Tbs. Non-‐GMO soy lecithin 1 tsp. vanilla extract or 1/2 vanilla bean, or 6 drops Medicine Flower vanilla 1 scoop of probiotic powder or the contents of 1 capsule 15 drops of stevia (best), or 2 TBS coconut sugar or Lakanto™ or xylitol 1 cup of Ice cubes if desired Blend until smooth, double or triple the recipe to make enough to last for the next couple days.
Green Chia Shake
Eliminate 1/2 the Maca and add 1 Tbs. Green powder of choice. For variety play around with different extracts like banana, coconut, maple, coffee, chai, etc. purejoyplanet.com
Chef Elaina Love
Super Antioxidant Berry Smoothie
1 cup filtered water 1 whole orange, peeled, de-‐seeded and cut into chunks 2 cups frozen raspberries or blackberries 1 Tablespoon goji berries 1 1/2 Tablespoons hemp seeds or plant based protein powder 2 cups leafy greens (spinach, kale or parsley) optional: 2 Tbs. honey or Xylitol or 10 drops stevia optional: 4 drops blueberry essence by Medicine Flower
1. Blend on high until smooth. 2. Serve and drink immediately
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Chef Elaina Love
Dreamy Creamy Smoothie 3.
2 cups Almond Milk 2 cups blueberries (fresh or frozen) 1 cup fresh strawberries 2 tablespoons flax seed oil or primrose oil 2 tablespoons Vitamineral Green, Spirulina, or other green powder.
1. Place all ingredients in a blender and process until smooth and creamy. 2. Note: Instead of flax seed or primrose oil, you can use Omega Nutrition brand Essential Balance, which contains flax, borage, pumpkin seed, sesame, and sunflower oils. This blend contains a good balance of Omega 3 and Omega 6 fatty acids. Evening primrose oil helps alleviate PMS, arthritis, depression, and skin conditions.
The fat balances out the sugar in the fruit, and will help keep your blood sugar even.
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Chef Elaina Love
Easy Pea-‐sy Soup
Makes 4 servings 3 cups frozen, organic peas 1 1/2 cup boiled hot water 1 ripe avocado or ¼ cup hemp seeds 2 tsp. onion powder 1 tsp. salt dash of cayenne Optional: ½ tsp. cumin powder Optional: 1 handful of greens such as spinach, parsley, dill, arugula or cilantro 1. Blend on high until smooth and creamy 2. Top with freeze dried peas and hemp seeds and serve immediately.
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Chef Elaina Love
Celery Crunch Salad
7 stalks celery, very thinly sliced on mandoline 1 ½ radishes, halved and very thinly sliced 1 granny smith apple, julienned very thinly 1/2 small red onion, minced ¼ tsp. dried sage 1 tsp. minced rosemary 1/2-‐1 tsp. Himalayan salt 3 tsp. lemon juice 2-‐4 Tbs. olive oil Optional: ¼ tsp. kelp powder 1. Mix everything together and taste for salt and lemon flavors. 2. Store in a glass container for 1 week.
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Chef Elaina Love
Chia-‐Coconut Pudding (Tapioca with a twist)
Serves 4 1⁄2 cup white or black Chia seeds 1 1⁄2 cups purified water (to soak the Chia seeds) 2/3 cup nut milk or coconut milk 2 Tbs. coconut oil (make sure it’s high quality and smells fresh) 3 Tbs. Honey or xylitol 6 Tbs. orange juice (about 1 orange) 1 tsp. vanilla extract 1⁄2 tsp. butterscotch or rum extract 6 drops liquid stevia, vanilla flavor 1. Soak the chia seeds in the water for 2 or more hours (you can soak them up to 12+ hours) 2. Blend everything except the soaked chia together until creamy. 3. Mix the cream with the soaked chia seeds. 4. Refrigerate or enjoy immediately.
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Chef Elaina Love
Cucumber Tomato Surprise
(the surprise is how easy it is) 1 medium tomato, chopped 1 small cucumber peeled in stripes and chopped (seeds removed if big) 1 large avocado cut into cubes 1 half of a lemon or lime squeezed ½-‐ 1 tsp. Himalayan or Real salt 1 Tbs. of olive oil, MCT or coconut oil (optional for a richer flavor) 1. Mix everything together and enjoy! 2. This dish tastes even better after sitting for 1 hour. 3. Blend into a soup if desired.
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Chef Elaina Love
Avocado Nori Rolls
Nori rolls make a great take along meal. Avocado is a whole raw fat which helps to keep the skin and hair soft and rid the body of old toxic fats. Nori is a sea vegetable which is the highest in protein content (48%) and is very easily digested. Nori is extremely high in minerals.
2 sheets of raw or toasted sushi nori 1 large Romaine leaf cut in half down the length of the spine 2 TBS spicy miso paste (see recipe) 1 avocado, peeled and sliced 1⁄2 red, yellow or orange bell pepper, julienned 1⁄2 cucumber, peeled, seeded and julienned 1⁄2 cup raw sauerkraut 1⁄2 carrot, beet or zucchini, shredded 1 cup alfalfa or favorite green sprouts (sunflower, buckwheat, etc.) 1 small bowl of water for sealing roll 1. Place a sheet of nori on a sushi rolling mat or washcloth, lining it up at the end closest to you. 2. Place the Romaine leaf on the edge of the nori with the spine closest to you. 3. Spread Spicy Miso Paste on the Romaine 4. Line the leaf with all ingredients in descending order, placing sprouts on last. 5. Roll the Nori sheet away from you tucking the ingredients in with your fingers 6. as you go. 7. Seal the roll with water or Spicy Miso Paste. Slice the roll into 6 or 8 rounds.
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Chef Elaina Love
Spicy Miso Paste
4 Tbs. Unpasteurized Light Mellow Miso paste 1 Tbs. Sesame tahini 1 teaspoon toasted sesame oil 1⁄4 tsp. cayenne or to taste 1. Stir together with a fork and use on nori rolls.
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Chef Elaina Love
Banana Ice “Cream” With Chocolate or Carob Syrup
Serves 4
4 perfectly ripe bananas, peeled and frozen (a ripe banana has no trace of green on the skin; in fact, only when the skin becomes generously speckled with brown is the fruit perfectly ripe) Put the frozen bananas through a Champion Juicer with the blank plate in place. The bananas will come out looking and tasting like creamy ice cream. **Alternative: Cut the frozen bananas into small pieces and blend them with a tiny bit of water until creamy. OR shred the frozen bananas in a food processor and then puree the shreds with the S blade until creamy. Syrup: ¼ cup organic unsweetened cocoa powder or carob powder ¼ cup flax seed oil or coconut oil (provides essential fatty acids, vitamin A, minerals & lecithin) ¾ cup purified water 1 tsp. vanilla extract ¼ tsp. high mineral salt ½ cup coconut sugar, sugar-‐free xylitol (you can also use coconut nectar) Blend until smooth. Pour over the Banana ice cream and top with chopped nuts (raw, soaked and dehydrated almonds are best). Store the sauce in a glass jar in your refrigerator for up to 4 weeks.
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Chef Elaina Love
Walnut Milk Almonds are super high in Omega 3s, manganese, copper, potassium, calcium, iron, magnesium, zinc, selenium and Vitamin E. When they are soaked, the nutrition content goes up dramatically and the bitterness washes away!
2 cups soaked and rinsed walnuts (1 cup before soaking 8-‐12 hours) 4 cups water 2 medium dates or stevia to taste (optional) 1 tsp. Vanilla extract (optional) 1. Rinse the walnuts well and drain. 2. Blend on high until well blended. 3. Pour through The Amazing Nut Milk Bag (available at purejoyplanet.com). 4. Store the milk in a glass jar in the refrigerator for up to 4 days. You may want to make extra so you have enough milk to last for four days.
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Chef Elaina Love
Fresh Fruit Granola
Makes 5 cups 1 cup soaked almonds (1/2+ cup before soaking) 6 medium, soft dates 1 cup raisins 3 medium apples, pears, peaches, persimmons, apricots, bananas or combination of any firm fruits cut into cubes. Or 4-‐5 cups of berries (chopped if using strawberries). 1/2 tsp. cinnamon 1/8-‐1/4 tsp. nutmeg In a food processor, combine almonds, dates and seasonings. Pulse until coarsely chunked. Add the fruit and pulse again until the mixture is still chunky, but in finer pieces. (Bananas and berries should be added in the next step). Mix in the raisins and any soft fruit. Serve immediately with almond milk or store in a glass jar for up to 4 days.
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Chef Elaina Love Marinated Chard and Kale Salad
Serves 4
A tender and delicious salad that has won the hearts of many. If you’ve been reluctant to try raw kale, this is a good time to try it. It tastes better than you can imagine. It’s loaded with calcium too! Salad: 1 bunch fresh kale (choose dinosaur, curly green or purple, or flat leaf) 1 bunch Swiss chard 1/2 medium red onion, sliced very thin 1-‐2 cloves garlic, crushed (optional) 2 medium avocados, cubed 1 medium zucchini or summer squash, julilenned or 10 shitake mushrooms, thinly sliced Dash of dried jalapeño or cayenne pepper Marinade: ¾ cup olive or flax oil ½ cup lemon juice 1 tsp. Celtic, Himalayan or Real Salt
Remove the stems of the kale and chard, and tear the leaves into bite sized pieces. Pour the marinade over the leaves and mix well with your hands. Squeeze the leaves well with your hands to help the leaves become soft and tender. purejoyplanet.com
Chef Elaina Love Mix rest of the salad ingredients into the bowl and allow it to marinade for another hour or more. Tips: The longer you allow the salad to marinade the more tender it becomes. The salad will keep, well sealed, in your refrigerator for up to 5 days. For a creamy dressing, place the marinade ingredients in the blender with one of the avocados and blend. For variety: add a chunk of ginger to the blender.
Mock Salmon Pate Makes 4 cups
6 large carrots, chopped ¼ cup lemon juice 2 cups soaked almonds (1 ¼ cups before soaking) 4 green onions, finely chopped 1 ½ stalks celery, finely chopped 3 tsp. kelp powder 1 1/2 Tbs. wheat free tamari or ¾ tsp. Real or himalayan salt (or to taste) 1-‐2 cups water as needed Place carrots. Lemon juice and carrots in a blender or food processor and blend until smooth. Add water as needed to make the mixture the consistency of pate. Place blended mixture in a bowl and stir in the remaining ingredients. Adjust flavors as needed. purejoyplanet.com
Chef Elaina Love **Serve on cucumber rounds, with flax crackers or in the middle of a green salad with dressing drizzled over the top. (Try the dressing from the Marinated Kale Salad)
Zucchini Pasta with Marinara
Serves 4 Zucchini is highly alkaline and is an excellent remedy for acidosis of the liver and blood. 4 yellow or green zucchini (for best results do not refrigerate your zucchini) ¼ tsp. himalayan salt 1 Tbs. extra virgin olive oil 1. Make the zucchini into noodles using a Spiral Slicer or julienne blade in a food processor. Coat the noodles with salt. Let sit for 5 minutes then drain and pat dry or spin in a salad spinner. 2. Coat the dry noodles with olive oil. Then serve topped with marinara. Marinara Fresh raw tomatoes contain a great deal of citric acid, which has an alkaline reaction if digested when no starches or sugars are present 2 cups sun-‐dried tomatoes soaked 3 or more hours 2 large dates pitted and soaked 1 hour or more 2 medium cloves garlic 1/8 red onion 10 fresh basil leaves 1 large red tomato 1 tsp. Celtic sea salt or 1 Tbs. wheat free tamari 1 tsp. fresh oregano or 1/8 tsp. dried 2-‐3 Tbs. olive oil if desired. Add all ingredients to a blender and blend until smooth .Serve the sauce warm or cold over the zucchini noodles and top with chopped pine nuts if desired. purejoyplanet.com
Chef Elaina Love Â
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Chef Elaina Love
Storing Food
Nuts, Seeds and Grains are best stored for up to 3 months in a glass jar in the cupboard. They can be stored in the refrigerator if you have room for up to a year or in the freezer as a back up. If they are soaked and dehydrated, they should not be frozen. Dried Fruit should be stored in the refrigerator to prevent bugs from hatching. If the fruit is very fresh, you can keep it in the cupboard or in cold storage for up to 3 months. You can also freeze dried fruit with little or no effect on its vitality since it lacks water. Spices should be replaced every 6 months, and stored in clear glass jars in your cupboard out of the light. Fresh fruit is best at room temperature as the flavors are much better. If you put them in the refrigerator, put them in a separate drawer with fruit only as the gases will make other foods possibly go bad. Vegetables are best stored in green plastic bags found for sale in a lot of produce sections now. They help the vegetables to last much longer than regular plastic bags. If you store in any type of plastic bag, make sure the end is closed to prevent wilting. If you can fit your veggies into a glass container, that is always best. You can revive wilted herbs by placing them in a glass of cold water like a flower. Glass is always the best choice when storing food. In a personal experiment, I found that strawberries lasted 2 times longer when stored in glass instead of a plastic bag. Even large salads can be stored in ½ gallon glass jars. They look beautiful, and you can see them smiling at you in your refrigerator. Always store your food in clear glass and label it by writing on it in permanent ink (the ink washes off with a good scrubber). Find cases of pint, quart, ½ gallon and gallon mason jars at hardware and grocery stores. There are also lots of glass storage sets with plastic purejoyplanet.com
Chef Elaina Love resalable lids available at a variety of stores. Plastic is a good second choice to glass. Reusable plastic containers should be a food grade plastic and clear so you can see what you have (no expensive science experiments). Freezing destroys some of the nutrients in fresh food because of its water content. Some recipes can be frozen and defrosted and still be quite tasty. Some examples are raw lasagna, raw apple pie, or anything that has low water content. Dried fruits, nuts, seeds and grains are fine frozen because they have no water. Refrigeration-‐ Go through your refrigerator at least once a week to prevent fresh foods from spoiling. You never know what’s hiding back there! Storing in Cupboards is good for spices, nuts, seeds, grains, and dried fruits for 3 to 6 months. Any longer than that, and they should go in the refrigerator to prevent spoilage. Countertops are great for foods you really want to eat like fresh fruits, prepared crackers and raw snack foods in glass jars. If you can see it, you are more likely to make a healthy choice. Labeling is important to keep foods rotated and fresh and to remember what that little “is it a seed or a grain or what?” thing is. Using a piece of masking tape or store bought label, write the date including the year purchased, and the name of the item and whether or not it’s organic.
Elaina Love is the Executive Chef and co-‐owner of Pure Joy Academy which is taught worldwide. She is the Owner and Director of Pure Joy Planet in Arizona. She teaches raw food workshops and classes, caters raw food retreats worldwide and is the author of Elaina’s Pure Joy Kitchen Books 1 & 2 and Co-‐author of Raw & Beyond. For more information on Elaina Love, her classes, retreats, recipes, DVD’s and other healthy products, please go to her website www.purejoyplanet.com
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