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Chocolate Cream Pancakes...

High Protein Chocolate Berry ‘Cheesecake’...

Joni's home made Peanut butter protein bars...

Xrado's Tofu spread...

Tempting Tempeh Burgers...

Grilled Pineapple Jalapeno Relish...

Savory vegetables & tofu...

Spinach & tofu soup...

Raw food section

Creamy Soup...

Broccolli Soup...

Greeny Cucumber...

Macaroni Sauce...

Celery - avocado cream...

Popeye cream...

Raw houmous...


Mashed potatoes...

Gravy (for mashed potatoes)...

Salad dressing...

Banana blast...

Nut Drink...

Could be chocolate pudding...

Blueish cream (for choc pudding above)...

Sunflower & banana smoothie...

Papaya pudding...

Banana slug...

Carob banger...

Spirulina Power...

Chocolate Cream Pancakes



- 30 g buckwheat flour
- 30 g pea protein powder
- 1 tbsp. pre-cracked or ground flax seeds
- 1-2 tbsp. cider vinegar
- Backing powder
- Stevia or other sweetener
- ½ cup cannellini beans
- ½ tsp. coconut oil

Omega-3-Choco Cream:
- 10 g flaxseed oil
- 10 g cocoa powder
- 10 g agave nectar


1) Combine flour, pea protein, flax seeds, vinegar, backing powder and stevia
2) Add ¼ cup of water
3) Add beans and process everything to obtain a mushy constancy
4) Spread coconut oil on a frying pan
5) Pour the pancake mixture into the pan (gives 5-6 pancakes)
6) Cook 3-4 minutes on each side (pancakes’ upper side should start blistering before you turn them)
7) Combine ingredients for the Choco Cream and mix thoroughly
8) Serve pancakes topped with Choco Cream and fruits

Gives one serving. Approximate nutritional information:
Pancakes: kcal 351/ carb 40g/ protein 37g/ fat 5g
Omega-3-Choco Cream: kcal 150/ carb 10g/ protein 2g/ fat 11g

Preparation time: 10 min

High Protein Chocolate Berry ‘Cheesecake’



- ¾ cup porridge oats
- 3 tbsp. almond milk
- Pinch of cocoa powder
- 1 small pinch of salt

- 2 cups cannellini beans
- ¼ cup almond milk
- 2 tsp. stevia or other sweetener of choice
- 1 scoop pea protein powder
- Vanilla

Chocolate layer:
- ½ tbsp. cocoa powder
- 1 tsp. stevia
- 1 tbsp. almond milk

Berry layer:
- ½ cup berries
- 1 tsp. stevia
- ½ scoop pea protein powder


1) Combine the curst ingredients and mix thoroughly
2) Put the mixture between two sheets of backing paper
3) Roll out
4) Transfer the crust into a cake tin or food container

1) Combine 2 cups of beans, ¼ cup of almond milk, stevia and vanilla and process
2) Whisk in one scoop of pea protein powder
3) Take ½ cup of the mixture out
4) Stir in chocolate layer ingredient
5) Spread the chocolate layer on the crust
6) Add ½ cup of berries and additional sweetener to the residual cream mixture and process it
7) Whisk in ½ scoop of protein powder
8) Distribute the berry layer on top of the chocolate layer
9) Garnish with coconut flakes and berries
10) Refrigerate for at least one hour to obtain a ‘cheesecake’ like consistency

Gives four pieces. Approximate nutritional information per piece: kcal 216/ carb 33g/ protein 17g/ fat 2 g

Preparation time: 10-15 min
Cooling time: at least 1 hour

Notes: This cake has a low GI, contains mostly complex carbs and is high on protein. If you don’t try to avoid high GI carbs in your diet, you can always substitute stevia by more natural/ whole foods. Bananas and dates are a great alternative to stevia.
Protein powder: I use pea protein because it can be used as thickening agent. You could substitute it with other plant protein powders (sunwarrior vanilla is a tasty alternative), however, you have to add more to achieve the same consistency.

Joni's home made Peanut protein bars

1 cup Natural peanut butter
8 tablespoons of syrup
1 & 1/4 cups soy protein powder
1 cup of uncooked oatmeal

(i also added couple tablespoons of tahini just for
the hell of it)

Mix the pb and syrup in a bowl, microwave on full for
80 secs. Add the rest and mix together. I wasn't 100%
sure of the amounts I used but the end result should
not be too dry, add suryp and/or water if the texture
is too dry.

Original recepie author says that you can add
raisins/nuts etc to taste.

Smooth into a tray and leave for 20 mins. Cut into 10
to 12 equal bars and wrap and store in fridge!!

Nutritional breakdown:

protein 204,6
carbs 248
fat 184,2

my mix made 12 bars so the breakdown per bar is:
protein 17,1
carb 26,7
fat 15,6

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Xrado's Tofu spread

ingredients needed:

100g tofu
3 Tsp sunflower seeds
1 Tsp sesame seeds
juice squeezed form 1/2 lemon (more if not tasty enought)
1/4 tsp or more salt (more if not tasty enought)
2 Tsp extra virgin olive oil
1-2 Tsp nutritional yeast
a little water

first grind the seeds in coffee grinder, then mix all ingredients in
the blender. mix fot 2-3min until you get creamy spread..if still
too dense add some more water or olive oil and mix a while longer

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Tempting Tempeh Burgers
Makes 4 burgers

This recipe was created using White Wave's Original 8 ounce blocks. You may also find frozen tempeh burgers already formed into patties. I recommend storing tempeh in the freezer until the day you need it. Let it thaw for a few hours in the refrigerator. Black spots on the surface do not indicate spoilage and can be cut off. Tempeh is made from cultured soy beans and develops its unique flavor from a fermentation process. If you are looking for a tasty protein alternative that has some chew to it, give tempeh a try. In addition to 24 grams of protein, tempeh provides 9 whopping grams of fiber.

2 (8 ounce) packages of tempeh
(or a 1 pound block or 4 tempeh burgers)

In a shallow baking dish, combine the following for marinade:
¼ cup reduced-sodium soy sauce or tamari
2 tablespoons sake or white wine
¼ cup pineapple juice*
1 tablespoon fresh ginger, grated
2 garlic cloves, minced
1 pinch red pepper flakes
½ teaspoon white pepper

Cut each 8 ounce block of tempeh horizontally into 2 even square slices to get 4 burgers. Place in marinade and set aside for 15 to 20 minutes, turning occasionally. Heat grill to medium-high to high temperature. Oil grill rack with vegetable oil. Remove tempeh from marinade and grill for 4 to 5 minutes. Flip with a spatula and continue to grill second side for 4 to 5 minutes. Serve immediately.

* If using canned pineapple slices to make the Grilled Pineapple-Jalapeno Relish (see next recipe), use the remaining juice for the tempeh marinade.

Nutritional Analysis (per burger): Calories 225 (36% from fat); Protein 24 grams; Carbohydrates 15 grams; Fiber 9 grams; Total Fat 9 grams (Saturated Fat 1.5 grams; Monounsaturated Fat 3.5 grams; Polyunsaturated Fat 4.5 grams); Cholesterol 0 milligrams; Sodium 53 milligrams.

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Grilled Pineapple Jalapeno Relish
Makes 1 cup

1 (8 ounce) can of unsweetened pineapple slices (or fresh)
1 large jalapeno, seeded and minced*
Juice of a lime
Pinch of cayenne
Pinch of salt

Grill pineapple until nicely browned, about 3 to 4 minutes each side. Cut into small chunks and place in a small mixing bowl. Add jalapeno, cayenne and salt. Mix well and refrigerate covered for at least 30 minutes for flavors to meld.

*Removing the seeds and white membranes of the jalapeno cuts down the heat. Include them in the mix to make this a hot and spicy relish. The hot oils in jalapenos can cause burning and irritation to the skin and eyes. Be sure to thoroughly wash your hands and the cutting board after mincing chiles. To be extra careful, wear gloves when handling them.

Nutritional Analysis (per ¼ cup): Calories 36 (less than 1% from fat); Protein less than 1 gram; Carbohydrates 9.5 grams; Fiber less than 1 gram; Total Fat less than 1 gram (Saturated Fat less than 1 gram; Monounsaturated Fat less than 1 gram; Polyunsaturated Fat less than 1 gram); Cholesterol 0 milligrams; Sodium 129 milligrams.

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1 pound medium firm tofu
cooking sauce
2 teaspoons salt
1 pound broccoli, green beans or carrots
4 cups water
1 teaspoon each salt and sugar
2 quarter size slices fresh ginger, crushed
1 tablespoon each salad oil and dry sherry
4 tablesppons salad oil
1/4 pound mushrooms, quartered
1 teaspoon dry sherry
2 teaspoon sugar

Place tofu in a colander and let drain for 15 minutes. Meanwhile, prepare cooking sauce and set aside. Cut tofu in domino shaped pieces, and place between paper towels, gently pressing out excess water. Sprinkle with half a teaspoon of salt and set aside. If you use broccoli, cut off the flowerets and slash stems. Peel the thick stalks and thinly slice. If you use green beans, remove the ends and strings, cutting them into two inch long slanting slices. If you use carrots, cut them into quarter inch thick slanting slices.

In a three quart pan over medium heat, place water, the one teaspoon each of salt and sugar, ginger and the one tablespoon each of oil and sherry. Bring to a simmer.

Heat two tablespoons of the salad oil in a wide frying pan over high heat. Add mushrooms and cook, stirring until golden. Add sherry and the half a teaspoon of sugar and cook until liquid evaporates; remove mushrooms and set aside. Reduce heat to medium and add the remaining two tablespoons of oil. Add tofu and cook until flecked with brown (about three minutes on each side). Return mushrooms to the pan. Stir cooking sauce, pouring into the pan and cook, stirring gently, until sauce bubbles and thickens. Keep hot. Bring seasoned water to a boil. Drop in vegetables. Cook until crisp tender (about four minutes). Drain and then discard ginger. To serve, arrange vegetables around edges of a serving platter. Pour tofu mixture into the center.

Cooking Sauce:

In a bowl, blend 2 c. vegetable stock (or broth), 2 T. soy sauce, 1 T. sherry, 1 t. sugar, 2 t. cornstarch, and 1/4 t. sesame oil.

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3 inch block fresh tofu
2 bunches spinach
3 cups vegetable stock
1 tablespoon light soy sauce
salt and ground black pepper

Cut the tofu into 12 small pieces, each about one fourth of an inch thick. Wash the spinach leaves and cut them into small pieces. Bring the stock to a rolling boil in a wok. Add the tofu and soy sauce. Bring it back to a boil and simmer for about two minutes. Add the spinach and simmer for another minute. Skim the surface to make it clear, then adjust the seasoning and serve immediately.

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Raw food section

Creamy soup

3 Tomatoes

4 Tablespoons water

1/2 Lemon (juice of)

12 Olives (pitted)

1/2 cup of parsley

1 small onion

Blend together & serve with no water, could be served as a dip

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Broccolli soup

1 cup of water

1/2 Lemon (juice of)

2 cups broccolli (chopped)

1/2 cup of pecan nuts

1 small onion

Blend water, lemon juice & broccolli until smooth, then add the rest of the ingredients.

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Greeny cucum

1 cucumber (peeled & chopped)

2 small onions

1/4 cup of parsley

3 cups of lettuce

2 avocados

Blend cucumber , add rest of ingredients progressively

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Macaroni sauce

4 tomatoes (chopped)

20 sun dried tomatoes

1 apple (peeled)

1 lemon (juice of)

1 clove of garlic

mix with 8 to 10 cups of mung beans

Blend all sauce mix together until thick, pour & mix mung beans into sauce, then serve

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Celery-avocado cream

1 1/2 cups of water

3 cups of celery (chopped)

2 avocados

1 clove of garlic

Blend everything together

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Popeye cream

1 large tomato

2 oranges (juice of)

4 cups of spinach

1/2 cup of ginger

1 avocado

1 small onion

Blend together in order shown

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Raw Houmous

2 cups soaked almonds

1/2 cup of raw tahini

1 clove of garlic

2 lemons (juice of)

1/2 cup olive oil

Hemogenise the almonds, add all to food processor, add water if needed

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8 leave sof lettuce

2 avocados

2 red peppers

4 tomatoes

1 orange (juice of)

Mix & mash the avocados, peppers & tomatoes. Squeeze of orange for sweetness. Place mix onto a lettace leaf & roll up

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Mashed potatoes

1 large head of cauliflower (cut into florets)

2 cups of macadamia nuts

Put all into a food processor until consistency is like mashed potatoes. I usually have this plain, but sometimes add the following gravy

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Gravy (for mashed potatoes above)

1 cup of Brazil nuts

1 avocado

1 clove of garlic

1/4 cup red onion

3/4 cup of water

2 tablespoons of Nama shoyu

Mix all ingredients together in a blender or food processor

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Salad dressing


4ozs of tahini

3ozs of water

juice of 1 lemon

add water until creamy

briefly blend 4 tomatoes & 24 olives (pitted)

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Banana blast


4 bananas

2 dates

teaspoon Tahini

in 3/4 pint of water

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Nut Drink

Blend 8 almonds

2 Dates

1 bananas

1 teaspoons alfalfa seeds

1 teaspoons sesame seeds

1 teaspoon kelp powder

1/4 teaspoon spirulina

3/4 pint of water

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Could be chocolate pudding

12 dates

12 figs

3/4 pint water (more of less water maybe needed depending on the dryness of the fruit, so start with less & add)

1 teaspoon raw carob powder

Add dates & figs & most of the water into food processor. Keep adding water until the blend takes on the consistency of Mousse. If you have a sweet tooth add Bluish cream (see below)

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Bluish cream

Blend 2 Bananas

cup of cherries

cup of blueberries or blackberries


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Sunflower & banana smoothie

1 cup water

3 Bananas

1 dried fig

2 tablespoons of sunflower seeds


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Papaya Pudding

1 papaya

2 oranges

3 dates

Blend all together & add water if needed

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Banana slug

1 1/2 cups of water

2 bananans

1 mango

1 cup of lettuce


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Carob banger

2 cups of coconut water

2 bananas

2 tablespoons carob powder

8 dates


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Spirulina Power

1 cup of water

1 papaya

1 mango

2 teaspoons of spirulina powder

1 teaspoon of olive oil

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