conscious cuisine

Conscious Cuisine:A Weekend Guide to Plant-Based Vitality

Created by Una Trevillion

For Jeff and Joan Stanford, whose mission in life and passion instigated my adoption of a plant-based diet and continues to inspire my exploration of what the plant world has to

offer in terms of health and happiness.

Copyright 2013 Una Trevillion – all rights reserved.

Introduction

This weekend-length cookbook illustrates how even in a short amount of time, one’s health can improve from a hands-on approach in the kitchen. The recipes in this book come as a result of what I have learned regarding the effects of food on health. I have focused on learning how an alkaline-forming, whole foods, plant-based diet can help to prevent the onset of degenerative disease, as well as reduce symptoms and potentially reverse the affects of illness.

Many diseases, such as obesity, Type 2 diabetes, and cardiovascular disease can be attributed to stress and inflammation – two characteristics that can be managed by diet. An acidic internal environment, caused by an imbalanced pH, can promote the development of stress and inflammation. An alkaline-forming diet restores the balance of one’s pH, as well as increases cell regeneration, improves oxygen and blood flow, and helps lower and maintain stress.

A whole foods, plant-based diet is predominantly alkaline-forming. The closer a food is to its source, the more alkaline it is, as it has not undergone a refining process that can damage nutritional value, taste, and quality. When we consume foods that have been processed, milled, canned, killed, or cooked, likely these foods will have a more acidic affect on the body than if we had consumed them from their original source. Therefore, the recipes in this book strive to maintain the integrity of the ingredients without compromising flavour or nutritional net-gain. These recipes were designed with seasonality in mind, so feel free to substitute fruits and vegetables accordingly.

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Weekend Menu Plan

Friday:Dinner: Mexican Quinoa Salad TacosDessert: Sprouted Pseudograin Autumn Crisp

Saturday: Breakfast: Banana Buckwheat PancakesLunch: Vegetable Fettuccini with Avocado PestoSnack: Mango Salsa and Corn ChipsDinner: Cauliflower Curry on Sprouted Wild RiceDessert: Mango Cardamom Chia Pudding

Sunday: Breakfast: Raw Goji GranolaLunch: Stuffed Acorn SquashSnack: Zucchini Chips and Cilantro HummusDinner: Super Salad with a Nutmeg and Ginger Sweet Potato Puree Dessert: Salted Maca Chocolate Bliss Balls

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Sprouting and Soaking

What you need: Sprouting kit or jar and cheesecloth

Sprouting and soaking foods enable their nutrients to be readily absorbed once consumed. Fats break down to fatty acids; proteins to amino acids; and complex carbohydrates to simple carbohydrates.

Sprouting:If using a sprouting kit, follow directions for the specific kit. If using a jar and cheesecloth, soak seeds in water for at least 12 hours. Rinse and drain well. Sprouting is essentially a process that involves rinsing, draining, and waiting. By securing cheesecloth on the top of a jar with a rubber band, the seeds can be rinsed and drained while sitting on top of these. Rinse and drain seeds every 12 hours for 2-4 days, depending on the length of sprout desired. Between rinsing, store seeds in a dark place and cover if concerned about insects. If I am using sprouts for cooking or dehydrating, such as buckwheat groats, I generally prefer a shorter sprout that has not yet become green – two days should suffice. When growing sprouts to consume as is, such as alfalfa, a couple days longer is recommended such that the green sprout can grow.

Soaking:Soaking nuts, legumes, and pseudograins before consuming them is a simple process that can have great results. Soaking foods eliminates indigestible factors and toxins that can be present in some seeds and nuts. I soak my nuts overnight and dehydrate them for a few hours so that they appear and taste the same but in actuality require less energy to gain the nutrients within.

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Dehydrating

Dehydrating foods removes most of the water content so that foods last longer. It is often used in raw food preparation as it prevents foods from being cooked by dehydrating them at low temperatures. I find it also gives the perfect crispiness factor when making homemade fruit or veggie chips. The dehydrating times in this book are based off of dehydrating foods at 115° Fahrenheit, however if you prefer using a lower temperature, feel free to lengthen the time suggested to accommodate the change.

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Non-Dairy Milks

While convenient pre-made dairy-free milks have become widely available in grocery stores, I prefer preparing my own milks as they make me feel good, they taste good, and I know exactly what they contain. Commercial non-dairy milks often contain added oils to ensure a smooth and creamy texture, such as canola, safflower, and sunflower seed oils. They also commonly contain carrageenan, a seaweed derivative used as a thickening and binding agent that has been associated with causing mild nausea in some people. Commercial milks are often fortified with synthetic vitamins, especially vitamin A palmitate and vitamin D2, which apart from being inherently acid-forming, can negatively impact one’s health as they are fat soluble and therefore cannot be self-regulated. Finally, titanium dioxide, a possible carcinogen, is used to whiten the appearance of some non-dairy products.

To prepare my own milks I use the same process with whichever of the following I have on hand: shredded coconut, cashews, hemp hearts, almonds, and sunflower seeds. Non-dairy milks can be used to replace cows’ milk or soymilk and are especially delicious in smoothies and on granola.

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Almond Milk

What you need: Blender Cheesecloth or cheesecloth drawstring bag

Ingredients: 3 cups filtered water 1 cup almonds, soaked for 3+ hours pinch of himalayan salt 1 date (optional) ¼ tsp vanilla bean, ground (optional)

Blend 1½ cups of water with all the dry ingredients until well combined; minimal chunks should remain. Add the remaining 1½ cups of water and blend for another minute. Strain mixture through cheesecloth or cheesecloth drawstring bag into a bowl and keep in refrigerator.

Makes 3 cups.

Hemp Milk


Ingredients: 3 cups filtered water ¾ cup hemp seeds ¼ cup cashews or nut of choice pinch of himalayan salt 1 date (optional) ¼ tsp vanilla bean, ground (optional)


Makes 3 cups.

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Coconut Milk


Ingredients: 3 cups filtered water ¾ cup shredded coconut ¼ cup sunflower seeds pinch of himalayan salt 1 date (optional) ¼ tsp vanilla bean, ground (optional)


Makes 3 cups.

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Mexican Quinoa Tacos

This tasty dish is abundant in protein and includes all 8 essential amino acids that our bodies cannot synthesize. To maximize nutrient absorption, try sprouting the legumes and quinoa ahead of time. This will help breakdown the proteins into amino acids, which will enable less energy expenditure during digestion.

Ingredients:

Salad:

1 cup black beans, cooked or sprouted 1 cup chickpeas, cooked or sprouted 2 cup quinoa, cooked or sprouted 1 mango, chopped 1 avocado, chopped 2 carrots, chopped or grated 1 stalk celery, chopped ½ cup greens (kale, collards, dandelion), minced ¼ cup cilantro, minced ¼ cup parsley, minced ½ cup corn (optional) ¼ - ½ jalapeño, minced (optional) 8 large romaine leaves

Dressing:

1 tblsp hemp oil 1 tblsp flax oil 2 - 3 tblsp lime juice ½ clove garlic, crushed

Rinse chickpeas and black beans in a colander and sort through to pick out the bad ones. Soak each for a minimum of 6 hours. Once drained, bring legumes to boil in separate pots, reduce heat, and cook for 1 – 1½ hours. Rinse legumes and allow them to cool. Alternately, legumes and quinoa can be sprouted before cooking. Cooking times may vary depending on how long they have been soaked or sprouted for.

If using sprouted quinoa, sprout until desired length of sprout is achieved. The sprouts can then be simply eaten as such, gently cooked, or dehydrated, depending on desired texture. If using unsprouted quinoa, soak kernels ahead of time, rinse, and pour into a pot with two

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times the amount of water. Bring water to boil, then cover and simmer for 15 minutes. Let sit for 5 minutes before tossing with a fork. Combine all salad ingredients in a large bowl. Whisk together dressing ingredients and pour over quinoa mixture. Distribute mixture into romaine “taco shells”. Enjoy!

Makes about 8 “tacos”, or 3 servings.

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Sprouted Pseudograin Autumn Crisp

Because this dish contains no refined products typically used in baking, such as cane sugar, flour, and vegetable oils, it can be enjoyed anytime of the day and is not limited as a dessert. This nutritionally dense variation of a classic apple crisp goes especially well with banana ice-cream or cashew cream.

What you need: Sprouting kit or jar and cheesecloth Blender or food processor

Ingredients:

Filling:

3 apples, chopped 1 cup blueberries 1 tblsp lemon juice 1 tsp cinnamon

Topping:

½ cup sprouted buckwheat ½ cup sprouted amaranth or quinoa 1/3 cup chopped walnuts 1/3 cup chopped almonds ¼ cup sunflower seeds 3 - 4 tblsp flax seeds, ground 2 tblsp sesame seeds 1 ½ tsp cinnamon 1 tsp nutmeg ½ tsp ground cloves ½ tsp liquid stevia or 4 tblsp agave nectar pinch of himalayan salt

Preheat oven to 325 Fahrenheit. Combine ingredients for filling in a bowl, and pour into a 9x9 baking pan. Combine topping ingredients in a separate bowl, mixing well. Cover filling in baking pan, distributing mixture in an even layer. Bake for 35 minutes.

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Banana Ice Cream

What you need: Blender

Ingredients: 2 bananas, frozen 1 tsp ground vanilla bean 2 tblsp non-dairy milk (page 6-7)

Blend ingredients together until smooth texture is achieved, adding milk when necessary.

Makes about ¾ cup.

Cashew Cream


Ingredients: ½ cup raw cashews, soaked for 3+ hours ¼ cup dates, chopped

Blend ingredients together until smooth texture is achieved, adding milk when necessary.

Makes about ¾ cup.

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Banana Buckwheat Pancakes

Depending on desired texture and purity, sprouted whole foods or their slightly refined counterparts, in this case buckwheat flour and rolled oats, can be used. Oats can contain trace amounts of gluten, therefore certified gluten free oats or sprouted quinoa or amaranth can be substituted. This recipe is very versatile and can take on other flavours well; feel free to add fruit, nuts, or seeds to the batter as it will accommodate a variety of textures and flavours.

What you need: Food processor or blender Sprouting kit or jar and cheesecloth (optional)

Ingredients: 1 cup buckwheat flour or 1 cup buckwheat groats, sprouted 1 cup rolled oats (or GF oats or sprouted pseudograin of choice) 2 large bananas 1/8 cup flax seeds, ground 1 tsp cinnamon ½ tsp ground vanilla bean 1 tblsp baking powder (optional) 1 ½ cups non-dairy milk (page 6-7) Coconut oil

To prepare batter, place sprouted buckwheat or buckwheat flour in food processor with oats or other sprouted pseudograin. Process until oats are chopped, but still retain some texture. Add remaining ingredients except for ½ banana and process until smooth. Add remaining half banana in chopped slices and stir until combined.

Heat a little bit of coconut oil on a pan over medium heat. Once oil has melted, ladle ¼ - 1/3

cup batter onto pan. Once bubbles appear on pancake, flip onto other side. Repeat until batter is used. Top with fresh fruit, cashew cream, or almond butter; enjoy!

Makes 3-4 servings.

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Veggie Fettuccini with Avocado Pesto

This raw dish is surprisingly creamy and satiating because of the healthy fats in avocado and pine nuts. Using a variety of carrots, for example orange, golden, and purple, adds a wonderful vibrancy and variation to the dish. The inspiration for this recipe came from a similar dish a friend prepared at Thanksgiving. While the ingredients used are fresh and raw, the natural creaminess of the avocado and pine nuts lends itself to a rich taste and texture that can be enjoyed as an entree or side dish.

What you need: Blender or food processor Vegetable peeler or veggie spiral maker

Ingredients: Fettuccini: 1 zucchini ½ English cucumber 3 carrots

Pesto:

1 ½ - 2 avocados ½ cup – 1 cup basil ¼ cup pine nuts 2 cloves garlic, crushed pinch of himalayan salt filtered water

Garnish:

Nutritional yeast Pine nuts

Peel vegetables into fettuccini-like strips (or use vegetable spiral maker). Blend pesto ingredients together, adding water to reach desired viscosity. Toss pasta in pesto and garnish with nutritional yeast and pine nuts. Possible variations include replacing some or all of the pine nuts with walnuts and some or all of the basil with arugula or kale. Enjoy!

Makes 2 servings.

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Mango Salsa and Corn Chips

This recipe offers a healthy substitute to fried tortilla chips – and it is very easy to prepare. Papaya can be substituted for half or all of the mango for a variation.

What you need: Food processor Dehydrator and dehydrator sheets

Ingredients:

Salsa:

2 philippine mangoes, chopped ½ red bell pepper, chopped ¼ red onion, minced ½ cup cilantro Juice of 1 lime ¼ tsp chili powder pinch of himalayan salt

Combine all ingredients in a bowl. Let mixture sit before consuming to allow flavours to develop.

Corn Chips:

2 ½ cups fresh or frozen corn, thawed 1 cup sprouted quinoa 1/3 cup flax seeds, ground ¼ cup shallot, minced ¼ cup bell pepper, chopped 1 clove garlic, crushed or ½ tsp garlic powder ¼ tsp cayenne pepper ¼ tsp paprika pinch of himalayan salt

Add all ingredients into food processor. Process ingredients until mostly smooth and spread onto dehydrator sheets until 1/8 inch thick. If mixture sticks to sheets, use a wet spatula to spread mixture more easily. Score mixture vertically, horizontally, and diagonally to create tortilla chip shapes. Dehydrate for 12 hours. If using an oven instead of a dehydrator,

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preheat oven to 375° Fahrenheit. Spread mixture onto a baking sheet lined with parchment paper and bake for 15-17 minutes.

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Cauliflower Curry on Sprouted Wild Rice

This dish has the hearty taste and temperature of a cooked meal, but maintains the lightness achieved when eating raw foods by using sprouted rice in place of cooked rice. Canned coconut milk can be substituted for homemade milk to achieve a creamier and richer taste, however due to the acidic effect canning has on foods I use the alternative in this recipe. Turmeric naturally possesses anti-inflammatory attributes, therefore I recommend using fresh turmeric so as to maximize the nutritional benefits. Researchers at Rutgers University also found a correlation between the prevention and potential reversal of prostate cancer with the consumption of turmeric combined with cauliflower.


Ingredients: ½ tsp coconut oil 1 small sweet onion, diced 1 clove garlic, crushed ½ - 1 tsp fresh turmeric, grated ½ fresh ginger, chopped or grated ¼ tsp cumin, ground ¼ tsp coriander, ground ¼ tsp red chili, ground or in flakes ¼ tsp mustard seed, ground (optional) 1 orange bell pepper, diced 2 carrots, chopped 1 small zucchini, chopped ½ cup snow peas, chopped ¾ head cauliflower, chopped 1 cup rainbow chard chiffonade ½ lemon, juiced ½ - ¾ cup coconut milk (page 7) 1/3 cup cilantro Cracked black pepper to taste pinch of himalayan salt (optional)

Rice:

2 ½ cups wild rice, sprouted ½ lemon, juiced ¼ cup parsley

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Cracked black pepper pinch of himalayan salt (optional)

Heat coconut oil over medium heat on a sauté pan. Add diced onion and cook until it begins to sweat. Add garlic and spices, and reduce heat such that the ingredients do not brown yet. Add bell pepper, carrots, zucchini, snow peas and cauliflower, stirring over low-medium heat. Cooking at low temperatures helps to preserve some of the phytochemicals and enzymes lost when cooking foods at high temperatures. When the vegetables appear cooked but still maintain their vibrancy, add the remaining ingredients. Keep on stovetop until evenly heated, but do not overcook as that can minimize nutritional net-gain from the ingredients – especially the chlorophyll in the greens.

In a bowl combine the ingredients for the sprouted rice. Serve curry while warm on top of sprouted rice mixture, enjoy!

Makes 3-4 servings.

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Mango Cardamom Chia Pudding

This pudding is delicious on its own but can also be used as a base for smoothies or added to granola for textural variety. While fresh produce is generally preferable, in this recipe frozen mango offers a thicker texture that may be more appealing.


Ingredients: 1 cup chopped mango, frozen or fresh 2 tablespoons chia seeds ½ tsp – ¾ tsp ground cardamom ½ cup non-dairy milk (page 6-7) ½ date (optional)

Blend all ingredients until smooth. Refrigerate for 30+ minutes, garnish with chopped nuts and fruit or shredded coconut.

Makes 1 serving.

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Raw Goji Granola

This granola goes well with any dairy-free milk or yogurt, fruit, or as a trail mix on its own. Goji berries offer a unique, sweet flavour as well as a high net-gain nutritional profile. Research suggests that heart attacks may be predicted, and therefore prevented, by observing one’s homocysteine levels. Homocysteine, an amino acid, is inherently missing a methyl groups. Goji berries are considered by some to be “methyl donors” as they can prevent the affects attributed to excess homocysteine.

What you need: Sprouting kit or jar and cheesecloth Dehydrator and dehydrator sheets

Ingredients: 1 cup sprouted buckwheat groats 1 cup sprouted quinoa 1/3 cup flax seeds, ground ½ cup shredded coconut ½ cup sunflower seeds ½ cup pumpkin seeds ½ cup almonds, chopped ½ cup walnuts, chopped ½ cup cashews, chopped ¼ cup sesame seeds, unhulled ½ cup raisons ½ cup goji berries ¼ cup chopped dates ½ tsp cinnamon ¼ tsp nutmeg ¼ cup agave nectar or 1/3 cup of date paste (equal parts chopped dates and water,

blended) 2 tblsp hemp oil 2 tblsp flax oil

Combine dry ingredients in a bowl. Whisk together oil and agave or date paste and pour over dry mixture until thoroughly combined. Spread mixture onto dehydrator sheets and dehydrate for 12 hours. If using an oven instead of a dehydrator, bake granola for 1 hour at 220 Fahrenheit, stirring mixture halfway through baking time. Store in airtight container.

Makes about 8 servings.

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Stuffed Acorn Squash

The squash in this dish is perfect for the autumnal months, however if preparing this in other seasons, the vessel can be replaced with bell or poblano peppers.


Ingredients: 1 large acorn squash ½ tsp cinnamon 1 cup sprouted wild rice 1 cup black eyed peas, sprouted or cooked ¾ cup walnuts, chopped 1 cup collard greens or spinach, slightly wilted ¼ cup parsley 4 – 5 large basil leaves, chopped into a chiffonade ¼ cup cranberries or raisons, dried 1 tblsp hemp oil 2 tsp red wine vinegar 2 tsp lemon juice himalayan salt cracked black pepper

Preheat oven to 350 Fahrenheit. Black eyed peas do not contain the indigestible factors that require other beans to be soaked before cooking; therefore they can be immediately cooked for 1 hour on stovetop. Wilt greens over stovetop either by steaming or in a sauté pan just so they become soft but maintain their texture and vibrancy. Cut squash into quarters, sprinkle on cinnamon, and bake for 30 minutes. Combine remaining ingredients with cooked or sprouted black eyed peas in a bowl, pour mixture into squash quarters, and bake for 10 minutes.

Makes 2-3 servings.

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Cilantro Hummus

This oil-free version of the classic condiment offers a light and fresh taste that can be paired with veggie chips, fresh veggies, on greens, or on its own. Adding fresh herbs to dips and spreads is a great way to incorporate greens into a tasty snack. Traditionally hummus is made using olive oil, however I chose to omit this ingredient due to its imbalanced ratio of omega 6 to omega 3 fatty acids. Ideally, oils should be consumed that have a ratio of 2:1 or 1:1, such as with flax, hemp, and sacha inchi oils, whereas olive oil has a 10:1 ratio.

What you need: Food processor or blender

Ingredients: 2 cups chickpeas, cooked 1/3 cup fresh cilantro 1 lemon 1 ½ clove garlic, crushed 1 ½ tblsp tahini (optional) ½ tsp cumin ¼ tsp paprika pinch of himalayan salt pinch of cracked black pepper filtered water

Rinse chickpeas in a colander and sort through to pick out the bad ones. Soak for a minimum of 6 hours. Once drained, bring to boil, reduce heat and cook for about 1¼ hours. Rinse and cool chickpeas. Combine all ingredients except for water in a food processor or high power blender and blend. Add water one tblsp at a time until desired consistency is achieved.

Variations:

Replace ½ or all of cilantro with parsley or basil. Substitute black eyed peas for chickpeas for an earthier, nuttier flavour.

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Zucchini Chips

What you need: Dehydrator (optional)

Ingredients: 2 zucchinis, thinly sliced ¼ tsp oregano ¼ tsp garlic powder or crushed garlic

Combine all ingredients in a bowl. Spread sliced zucchini on dehydrator trays and dehydrate for 8 hours. If not using dehydrator, preheat oven to 250 Fahrenheit. Line a baking pan with parchment paper or lightly grease bottom with coconut oil to prevent sticking. Bake for 45 minutes.

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Super Salad

This meal is packed with nutritionally dense fresh foods; greens, veggies, fruits, and nuts. The creamy balsamic dressing lends an acidic bite to the dish that compliments the sweet flavour profile. If a salad for dinner doesn’t satisfy your appetite, I’ve included a recipe for creamed sweet potatoes on the side.


Ingredients: ½ head romaine lettuce, chopped ½ cup arugula ½ cup kale, chard, or collard chiffonade 2 carrots, grated 1 large beet, grated ½ cucumber, chopped 1 granny smith apple, chopped ¼ cup almonds, chopped ¼ cup walnuts, chopped ¼ cup goji berries ¼ cup raisons ¼ cup pumpkin seeds ¼ cup hemp hearts

Dressing:

⅓ cup balsamic vinegar 1 tblsp hemp oil 1 tblsp flax oil 2 clove garlic, crushed 2 tblsp tahini ¼ tsp cayenne pepper ¼ date, chopped 2 tblsp water Nutritional yeast

Combine salad ingredients in a bowl. Blend together dressing ingredients and pour over salad. Toss until well combined and garnish with nutritional yeast.

Makes 3 servings.

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Nutmeg and Ginger Sweet Potato Puree

This creamy puree has a mild, sweet, and nutty flavour that can accompany the “Super Salad” because of the complimentary flavours. While I recommend using garnet yams, in actuality these, as with the majority of tubers in North America, are a variety of sweet potatoes. Garnet yams are a versatile and healthy staple as they are low on the glycemic index, rich in minerals and vitamins, and contain various carotenoids.

What you need: Hand held masher or food processor

Ingredients: 2 garnet yams, chopped 1 boniato sweet potato, chopped ½ - ¾ cup coconut milk (page 7) 3 - 4 tsp fresh ginger, grated or minced ½ - ¾ tsp nutmeg, ground pinch of himalayan salt pinch of cracked black pepper filtered water

Bring water to a boil on stovetop. Add chopped sweet potatoes and cook over medium heat until tender, about 12-15 minutes. Drain sweet potatoes and if using a hand held masher, return to pot, add remaining ingredients, and mash until smooth. If using a food processor, add sweet potatoes to that with the remaining ingredients. Puree until smooth, serve and enjoy!

Makes 3-4 servings.

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Salted Maca Chocolate Bliss Balls

These little bites of bliss can be very addictive; luckily as they are made with whole foods you don’t need to feel guilty about indulging. Substituting half of the coconut oil with nut butter can make a delicious variation. Any nut butter will work but my favourites are almond, hazelnut, and peanut.

For best results use gelatinized maca powder as this extraction process enables it to be absorbed very efficiently. This nutritionally dense superfood, which is grown in the Peruvian highlands, helps balance hormone levels, reduces cortisol and stress levels, helps one achieve the delta phase of sleep (the most therapeutic phase), and can increase one’s libido.

What you need: Blender Dehydrator

Ingredients: 1 cup + 2 tblsp shredded coconut ½ cup + 2 tblsp raw cacao or cocoa

powder ¼ cup – 1/3 cup maple syrup or date

paste (equal parts dates and water, blended)

½ cup coconut oil 1 – 2 tsp maca powder large pinch of himalayan salt

Melt coconut oil in dehydrator or on stovetop at low heat. Combine shredded coconut with cacao or cocoa powder and salt. Whisk together melted coconut oil and maple syrup or date paste in a separate bowl. Combine wet mixture with dry ingredients. Form golf-ball sized balls and place on dehydrator trays. I use a rounded tablespoon to form mine, so that they are even and have a flat surface to sit on. Dehydrate for 8 hours, such that the outside is crisp but the inside remains smooth and rich. If using an oven instead of a dehydrator, preheat oven to 325 Fahrenheit and bake for 8-10 minutes.

Makes a dozen tablespoon sized balls.

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conscious cuisine

Documents

plantbased diet

sprouting kit

plantbased vitality

plant world

soaking foods

ones health

weekend guide

una trevillion