Hayley’s Vegan Recipes
Smoothies . Juices . Breakfast . Snacks . Raw Salads .
Dressings . Cooked Entrees . Raw Soups . Dips . Desserts
Smoothies .......................
Green Banana
1 banana
½ pineapple
1 cup coconut milk
Handful of shredded coconut
1 heaping spoonful of green powder (I use
Handful of spinach
Tbs of raw, organic honey
This smoothie is great for energy and digestion.
Nutrients: Beta-carotene, folic acid, Vitamins B1, B3, B6; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur, protein, essential fatty acids
Blueberry Superfood Smoothie Bliss
Big handful frozen or fresh organic wild blueberries
1 Banana
1 Tbsp extra-virgin coconut oil
1 Tbsp hemp seeds
1 Tbsp chia seeds
Pinch of cinnamon
Your favorite liquid: hemp milk, almond milk, oat milk, or coconut water as your base
Optional: Stevia or 1 Tbsp raw honey if you need to sweeten
Put all ingredients into a blender or Vitamix and blend until creamy
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Fun Fall Smoothie:
1 cup strawberries or raspberries
1 medium apple, cored
2 large handfuls of raw baby spinach
1 teaspoon freshly grated ginger root
1-2 Tbs ground flax or chia seeds
1 cup coconut water or /almond/hemp/rice milk
Tbs of raw organic honey or stevia to taste
Ice (optional)
Get your Pomegranate ON Smoothie:
½ cup unsweetened pomegranate juice ½ cup coconut water or coconut/almond/hemp/rice milk
1 Fuji apple, cored 1 carrot 2 large handfuls of raw baby spinach 1 Tbs ground flax or chia seeds
1 Tbs raw organic honey or stevia to taste
Ice (optional)
Juices .......................
Detox cleansing apple juice
2 apples
Handful of kale leaves
1 celery stick
1 cucumber
½ beet
Apple Grapefruit juice
1 large grapefruit
1 apple
1 celery stick
3 kale leaves
1 carrot
Detoxifying Lemonade
This ‘lemonade’ reduces bloating, boosts weight loss, helps improve clear complexion and is an overall excellent
general detox.
2 L water
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1 medium cucumber; peeled and thinly sliced
1 lemon thinly sliced
1 tsp freshly ground ginger
10-12 spearmint leaves
Steep overnight in fridge and drink. The taste is so refreshing.
Picture credit and recipe can be found here:
http://sitnoseckano.blogspot.com/2011/07/sassy-water.html
Breakfast .......................
More Than Quinoa Cereal
1 cup quinoa
¼ hemp milk
1 Tbs sesame seed butter
1 Tbs raw, organic honey
1 tsp cinnamon
Heat water to boil
Pour quinoa into boiling water, cover and turn stove to simmer for 15 -20 min
Once all water is evaporated and quinoa is light and fluffy, pour in remaining ingredients and stir until mixed.
Raw, Vegan Blueberry Pancakes
Start planning ahead for your weekend breakfast. Here are the most delicious raw, vegan pancakes that only
take minutes to prepare (but then time to dehydrate so you have to preplan).
½ cup flax seeds (ground) 1 cup flax seeds (not ground) 3 Tbs coconut oil melted 1/4 cup agave or your sweetener of choice ½ cup water 1 cup blueberries or other berries 1/4 cup coconut (unsweetened, dried) Mix all ingredients. Dehydrate at 118 for two hours, flip and then dehydrate for 30 minutes at 114. Makes 5,
5 inch pancakes. If you don’t have a dehydrator, you can most likely cook in the oven at a low temp.
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Snacks .......................
Some people do not need to snack at all. If you are eating 3 balanced, low-glycemic meals a day with adequate
protein, carbohydrates and fats, your blood sugar will begin to stabilize, your cravings will disappear and you
may find you do not need to snack either. Your breakfast should be enough to sustain your appetite until
lunch, your lunch big enough to last you until dinner and your dinner should be a lighter meal so your body
can rest and digest through the evening. If you do feel you need a snack, drink a large glass of water first. You
may actually be dehydrated. Wait 10 min. If you are still hungry, here are a few ideas for you.
1⁄4 cup of raw sunflower or pumpkin seeds
1 Tbs of sunflower seed butter, hemp seed butter, pumpkin seed butter on celery sticks
Cucumber salad:
1 cucumber mixed in a dressing of apple cider vinegar, tsp agave, Himalayan Sea Salt, and hemp seeds sprinkled on top
Tomato and basil with extra virgin extra virgin olive oil, 1 tsp Bragg’s raw apple cider vinegar, Himalayan Himalayan Sea Salt and garlic powder (garlic is great for killing bacteria in the body)
Celery sticks with 2 Tbs detox pesto or 2 Tbs “bean less hummus”
1 Apple with 1 Tbs sunflower seed butter
1⁄2 avocado with sea salt + watercress + dandelion leaves (great for fall cleansing) or, try the avocado on this raw cracker recipe:
Raw onion crackers
One staple I cannot live without on a raw diet are my crackers. The smell in your kitchen while they are dehydrating is delightful. 2 white onions 2 carrots 2 celery stalks ½cup extra virgin extra virgin olive oil ½ cup walnuts ½ cup sunflower seeds ¼ cup chia seeds ¼ cup flax seeds Dehydrate at 110 degrees overnight (or longer if you like them crunchier)
Raw Sweet Potato Chips: using a mandoline, slice sweet potatoes lengthwise into thin slices. Transfer to a
bowl and drizzle extra-virgin extra virgin extra virgin olive oil and Himalayan Sea Salt on top. Spread slices
on a non-stick dehydrator sheet and dehydrate at 110 degrees overnight.
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Raw Salads .......................
The Best Broccoli Salad You’ve Ever Had
1 head broccoli (1 bunch), stems removed (steam if you have thyroid issues)
½ head cauliflower, stems removed (steam if you have thyroid issues)
1 cups shredded carrots
¼ cup sunflower seeds
¼ cup cranberries (fresh if possible or buy the frozen and thaw)
¼ cup finely chopped fresh parsley
Handful raisins
4–6 Tbs fresh lemon juice, to taste
Himalayan Sea Salt, pepper to taste (¼–½ tsp salt and lots of pepper)
Kelp granules or dulse sprinkles
My Health Coaching Tip: Drizzle one of the many dressings such as tahini dressing or simply use lemon
+ raw apple cider vinegar. Sometimes it is good to give our liver and gallbladder a rest and not add oil to the
salad.
Sweet Red Cabbage Slaw
½ head red cabbage, finely chopped
3 apples, cored and diced
¼ cup golden yellow raisins
For the dressing—toss together the following:
¼ cup pumpkin seed or hemp seed
¼ cup whole sunflower seeds
2 teaspoons wheat free tamari soy sauce
1 tablespoon honey
1 tablespoon fresh lemon or lime juice
½ clove garlic, minced (optional)
¼ teaspoon ginger, minced
¼ cup filtered water
Kale Salad with Cranberries and Sunflower Seeds
2 cups kale, stems removed 2 Tbs dried cranberries, unless you can find them fresh, in season
1 Tbs sesame seeds 1 Tbs extra virgin extra virgin olive oil Pinch Himalayan Sea Salt
¼ avocado
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Asian Cabbage and Papaya Super Foods Salad
1 medium papaya, peeled and sliced
1 cup Asian cabbage, shredded
2 small tomatoes, sliced
4 scallions, sliced
1 Tbs parsley, chopped
⅛ cup raw pumpkin seeds ⅛
Dressing for your Salad
3 Tbsp extra virgin olive oil
½ Tbs Braggs Amino Acids
Juice from 1 lemon
½ tsp raw, organic honey or stevia
½ tsp fresh red or green chile, finely chopped
Mix the greens, scatter the pumpkin seeds and scallions on the top. Whisk the salad dressing and pour over
the salad. Garnish with parsley and serve.
Lemon-Beet-Rosemary-Apple Salad
2 medium green apples peeled, cored and cut 1/2 inch wedges
⅛ cup golden raisins, soaked in hot water for ~5 minutes
¼ tsp fresh rosemary, finely chopped
1 lemon-squeeze the juice on the salad
1 cup fresh roasted or boiled beets-grated or use canned version with no Himalayan Sea Salt
1 Tbs extra virgin olive oil
1 Tbs pumpkin seeds
Himalayan Sea Salt and ground pepper to taste
Watercress Salad with Green Apple and Nutritional Yeast
1 bunch of watercress*, ends trimmed, roughly chopped
1 green apple*, cored and sliced thin
¼ cup pumpkin seeds, lightly toasted
3 Tbsp nutritional yeast (optional)
1 tablespoon extra-virgin extra virgin olive oil
Himalayan Sea Salt and pepper
Super Supper Salad
2 big handfuls romaine lettuce
1 small handful of spinach
1 small handful of arugula
½ cup chopped red cabbage
½ apple, cut into bite sized pieces
½ avocado, cut into bite sized pieces
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¼ cup raisins
¼ cup toasted pumpkin seeds
1 ½ scallions, finely chopped
1 fresh tomato, cut into wedges
Dressing
1/8 cup extra virgin extra virgin olive oil
1 ½ Tbs raw Braggs Amino Acids apple cider vinegar
1 tsp Dijon mustard
1 tsp honey or stevia liquid
¼ tsp minced garlic
Pinch of paprika
⅛ tsp Braggs Amino Acids
Place greens in a large salad bowl. Add all other salad ingredients.
Put all dressing ingredients in a small jar and shake well. Dress salad just before serving and toss well.
Cooked Entrees .......................
Braised Coconut Spinach with Chickpeas and Lemon
2 tsp coconut oil
1 small yellow onion
4 cloves garlic, minced
3 inches ginger, minced
½ cup sun dried tomatoes, chopped
Juice from 1 lemon
1 dried hot red pepper or dash of red pepper flakes
1 ½ cup garbanzo beans soaked overnight
1 pound baby spinach
1 can coconut milk
Himalayan Sea Salt to taste
1 tsp fresh ginger
Cilantro leaves and coconut flakes for garnish
In a large pot, heat over medium/high. Add the onion and cook until soft (5 minutes). Add the garlic, ginger,
sun-dried tomatoes, lemon juice, red pepper and cook for another minute or two. Add garbanzo beans and
increase the heat a bit, until garbanzo beans begin to turn golden (3-5 minutes). Add spinach. Add lemon
juice, coconut milk, Himalayan Sea Salt and ground ginger. Bring to a simmer and cook until spinach is soft
and garbanzo beans are tender (another 10-15 minutes). Serve over brown rice and garnish with coconut.
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Lemon Garbanzo Beans with Mint and Raisin
2 cups garbanzo beans, soaked overnight
1 cup mint leaves
¼ cup raisins
Juice from ½ lemon
2 Tbs extra-virgin extra virgin olive oil
Pinch Himalayan Sea Salt
Cook garbanzo beans over low/medium heat for 20 min). When beans are cooked, let them cool and pour extra virgin olive oil on top. Then add raisins, minced mint leaves and Himalayan Sea Salt. Stir and let refrigerate for about 30 minutes to help flavor seep in.
Baby Bok Choy with Cashews
2 Tbs extra-virgin extra virgin olive oil
2-3 cloves of garlic, minced
2-3 heads of baby bok choy, rinsed and leaves separated
½ tsp raw sesame oil
½ cup raw cashews, chopped
Place oil in saucepan and add garlic and ginger. Bring heat to low. Add bok choy for 1-2 minutes. Take off
heat. Pour sesame oil and cashews on top.
Curried Potatoes With Peas
8 small potatoes
1 Tbs coconut oil
1 can coconut milk
2-3 Tbs curry powder
1 tsp ginger powder
1 tsp garlic powder
Himalayan Sea Salt to taste
2 cups frozen peas
Dice potatoes into small, bite size pieces. Add potatoes to a pan and sauté in coconut oil over medium/high
heat for about 15 min or until they begin to color and soften. Once softened, add the can of coconut milk.
Reduce heat to medium and simmer. Add spices and continue to simmer for another 20-minutes. Once potatoes have softened, add peas and stir in pot until they are warmed. Serve and enjoy!
Vegan Lo-Mein
For the low-mein:
½ package of rice noodles
1-2 carrots, sliced
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½ yellow onion, sliced thin
1 cup baby bella mushrooms, sliced
1 cup sprouted mung beans
2 large leaves of swiss chard, chopped into strips
1 Tbs extra-virgin extra virgin olive oil
green onion for garnish
additional options: chopped green cabbage, water chesnuts, bamboo shoots
for the sauce:
Tbs freshly grated ginger
2 cloves garlic
1 Tbs agave nectar
¼ cup wheat-free tamari or Braggs Amino Acids
¼ cup vegetable broth
2 Tbs orange juice
1 tsp sesame oil
Wash, chop and prep your veggies. Add extra virgin olive oil to a large skillet or wok on medium/high heat.
Add veggies and lightly stir-fry for about 5 minutes. Add swiss chard halfway through (this only needs a
minute or two). Cook noodles in another boiling pot until soft. Combine all sauce ingredients in a small stove
stop pan and cook on low/medium heat. When sauce has thickened, combine sautéed veggies, noodles and
sauce in a large wok and stir-fry for an additional 5 minutes.
Black Bean Salad with Corn, Red Peppers, Avocado and Lime-Cilantro
Vinaigrette
2 15-ounce cans black beans, rinsed and drained
3 ears fresh cooked corn, kernels cut off the cob
2 red bell peppers, diced
2 cloves garlic, minced
2 Tbs minced shallots, from one medium shallot
2 tsp Himalayan Sea Salt
¼ teaspoon cayenne pepper
1 Tbs agave or sweetener of choice
9 tablespoons extra virgin extra virgin olive oil
1 teaspoon lime zest (be sure to zest limes before juicing them)
6 tablespoons fresh lime juice
½ cup chopped fresh cilantro, plus more for garnish
2 halves avocados, chopped
Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or
overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish
with a more chopped cilantro if desired. Serve at room temperature.
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Picture credit and recipe found here:
http://www.onceuponachef.com/2010/08/black-bean-salad-with-corn-red-peppers-avocado-lime-cilantrovinaigrette.html
Quinoa Salad with Black Beans and Cherry Tomatoes
1 ½ cups quinoa, rinsed very well
2 ¼ cups water
1 cup black beans
½ tsp. Himalayan Sea Salt (optional)
A few basil leaves
Handful of cherry tomato
One red pepper sliced
Half purple onion sliced in very small pieces
Dressing:
¼ cup extra virgin olive oil
Juice of one lime
Pinch Himalayan Sea Salt
Pinch ground pepper
1 clove garlic, pressed or minced
Cook quinoa, and then add red pepper, cherry tomatoes, basil and onion.
Pour dressing on top. Yum!
Raw Soups .......................
Rosemary Butternut Squash Soup
1 large butternut squash, diced
¼ cup cold-pressed extra-virgin extra virgin olive oil
¼ cup pine nuts
1 sprig fresh rosemary
½ Roma tomato
1-2 cloves of garlic
1-2 Tbs of agave or your favorite sweetener
1 cups warm water (if you’re eating it raw, don’t heat above 110 degrees)
1 tsp Himalayan Sea Salt
Blend all ingredients in Cuisenart or high power blender. Goes great with raw chips or crackers. Can keep in
fridge up to 5 days. and warmed again on stove.
Avocado Bliss
2 avocados 1 medium cucumber 2 stalks celery Juice of 1 small lime Handful of fresh cilantro
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2 teaspoons cumin 1 teaspoon ground coriander ½ teaspoon Himalayan Sea Salt 1 teaspoon Braggs Amino Acids
1 cup water
Chives and pumpkin seeds to garnish
Blend all ingredients, except the chopped chives in a high-speed blender until smooth. Add chives and seeds
to garnish.
Warm Soups .......................
Thai Roasted Squash Soup
2 Tbs coconut oil 2 tsp curry powder 1 butternut squash, peeled, seeded and cut into small pieces
1 large sweet onion, cut into eighths 1 inch fresh ginger root, chopped
3 cups organic vegetable broth 1 can coconut milk
3 Tbs fresh cilantro leaves, chopped
Heat oven to 425°F. Stir oil and curry in a large bowl. Add squash and onions, and toss to coat. Spread vegetables onto a 17” x 11” roasting pan. Bake for 25 minutes, until vegetables are golden brown, stirring occasionally. Heat vegetables, ginger, broth and cream of coconut in a 4-quart saucepan over medium-high heat. Bring
mixture to a boil.
Reduce heat to low. Place vegetables in and ook for 20 minutes, or until vegetables are tender. Spoon vegetable
mixture into a food processor. Cover and blend until smooth. Pour mixture into a large bowl. Return the pureed mixture to the saucepan. Cook over medium heat until hot. Season to taste. Sprinkle with cilantro.
Apple Fennel Soup
2 Tbs extra virgin olive oil
1 onion
2 (medium to large) fennel bulbs stems removed and diced
2 large apples (peeled, cored and diced)
1 quart vegetable stock
2-3 sprigs thyme
Heat extra virgin olive oil in a large pot. Sauté onion over low or medium heat for 10-15 minutes until soft
and almost browned. Add fennel and apples and cook for 5-10 minutes until they start to soften or brown.
Add vegetable stock and thyme. Puree soup in small batches (for safety purposes) in a Vitamix or Cuisenart
until smooth and creamy. Reheat soup and serve.
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Pumpkin Ginger Soup
3 cups roasted pumpkin or canned pumpkin
2 cups vegetable stock
1 cup coconut milk
¼ tsp stevia or 1 tsp of raw agave nectar
Juice from 1 lemon
1 Tbs ginger, minced
In a Vitamix or Blender, combine pumpkin, vegetable stock and coconut milk and process on high until
smooth. Blend in sweetener, lemon juice and ginger
Place mixture in a pot and bring to a boil then reduce to a simmer and cook for 5 minutes
Yummie Dips for Your Veggies .......................
Basic Tahini Dressing
¾ cup Tahini (sesame paste)
1 clove garlic, minced
1-2 Tbsp Braggs Amino Acids
¼ tsp onion powder
Juice of 1 lemon
¼ cup water
Whisk or blend all ingredients until creamy. Add more water slowly to obtain your desired consistency but
remember, it will thickens in the fridge.
Raw Bean less Hummus
2 -3 organic zucchinis, chopped
¾ raw Tahini
Juice from 2 lemons
2 ½ tsp Himalayan Sea Salt
3- 4 garlic cloves
Splash of Braggs Amino Acids
Sweet Pumpkin Chutney
1 cup chopped organic raw pumpkin seeds, soaked 6 hours to overnight
1 Tbs raw, organic honey or 1 tsp stevia
1 tsp. cinnamon
½ tsp. turmeric
¼ cup pure filtered water
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Blend the water, honey, cinnamon and turmeric until smooth. Then throw the pumpkin seeds in and blend
again, but leave it a bit chunky so don’t blend too much. It can be nice to place in the oven and warm before
you eat it.
Desserts .......................
Coconut Almond Macaroons
1 cup dried, shredded coconut
½ cup tahini
½ cup almond butter or ground almonds
½ cup agave
2 tsp vanilla extract
In a bowl, combine coconut, tahini, agave nectar, almond butter and vanilla. Using your hands, work together
until well incorporated. If mixture is not incorporating, add more tahini.
Using a spoon or ice cream scoop, scoop out 10 -12 equal portions of batter and drop onto prepared baking
sheet.
You can refrigerate for one hour, until firm, or you can dehydrate at 110 degrees for 8 hours.
For dehydrated version, try dipping into cacao chocolate.
Raw Brownies
Here is a delicious raw brownie recipe for you packed with super foods:
Ingredients:
2 ½ cups Medjool Dates (Pitted, soaked in warm water for 5 mins)
2 cups Raw Walnuts
½ Cup Unsweetened Cacao
½ cup Unsweetened Cacao Nibs (optional, but highly recommended)
1 cup Raw Almonds (chopped, and soaked overnight)
2 Tbs Chia Seeds
for sweeter brownies add 1 Tbs of agave nectar
Pinch Himalayan Sea Salt
In a food processor, blend walnuts into a fine ground. Add cacao powder and Himalayan Sea Salt and pulse
to combine then add dates individually until the mixture becomes ‘crumby.’ In a square pan, press the walnut/
cacao mixture down firmly pressing in the almonds, chia seeds and cacao nibs into the mixture. Freeze for at
least 2 hours and then slice into eighteen squares.
Enjoy! :)
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