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Vegan pasta sauce

posted 27 May 2015, 07:43 by Tim Elliston   [ updated 27 May 2015, 07:51 ]

By The Happy Starfish

1 x half a butter nut squash
2 x sweet potatoes
1 x can of coconut milk
1 x veg stock cube or similar
1 x teaspoon apple cider vinegar

1 x teaspoon of coconut oil
1 x tbsp sunflower seeds
1 x tbsp pumpkin seeds
1 x 1/4 tea spoon chilli flakes - more if you like it spicier!

Cube half a butter nut squash and two sweet potatoes. 
Drizzled with oil, sprinkled with herbs and roast in the oven for twenty minutes until they were soft.

Blitz them in a food processor with a can of coconut milk and a teaspoon of apple cider vinegar. Next heat the sauce, adding vegetable stock until it reached the consistency you wanted (I used about 1/3 pint) and seasoned to taste.

In a separate pan melt some coconut oil and tossed in chilli flakes, sunflower and pumpkin seeds, and toasted over a low heat.

I served the sauce over pasta with a sprinkling of the crunchy seeds. Delicious!

Yellow lentil soup

posted 7 May 2015, 06:13 by Tim Elliston   [ updated 13 May 2015, 10:56 ]

By Sophie Pattihis

This recipe pacifies kapha dosha and pitta dosha, but may increase vata dosha. Therefore, it is flavoured with a variety of spices that help alleviate vata.

Ingredients: (serves 4-6)

1.5 cups orange lentils (a.k.a masoor dal)

4.5 cups water

1 cinnamon stick

1 tbsp oil

1 onion

1 tsp cumin seeds

1/2 tsp mustard seed

1/2 tsp chilli powder

1 tsp coriander powder

1 tbsp chopped ginger

1.5 cup spinach

1 tomato, chopped

& salt and pepper to taste

(garnish with a dollop of yogurt and some fresh coriander)


Rinse the lentils thoroughly in a sieve. Boil the water and add the lentils, cinnamon stick and a pinch of salt. Heat on medium heat for 15 minutes. Skim any foam throughout the process.

While the lentils are cooking, in a separate pan, heat some oil (preferably coconut oil) on medium heat. Add the cumin and mustard seed and chili powder and stir for 30 seconds (until you can smell their scents permeating). Add the onions and cook until softened. Add the coriander powder and chopped ginger and continue to stir for 30 seconds.

Add the spinach and cook for 2-3 minutes. Once the spinach has cooked down, add the tomato and cook for 2 minutes.

Add the spinach, onion and tomato mixture to the lentils and blend well using an electric blender. Prior to serving the soup add salt, pepper and some fresh coriander. Enjoy!

Sophie Pattihis

Coconut Almond Chiller

posted 7 May 2015, 06:12 by Tim Elliston   [ updated 13 May 2015, 10:56 ]

By JoAnn Bayus

I’ve spent some time at the beach over the last couple weeks. Although there is still a chill in the air, it is getting me in the mood for warm summer days, cool drinks, and summer attire…almost time to break out the bikini! This magnificent beach time inspired the creation of my Coconut Almond Chiller. I hope you like it as much as I do.


I recommend using organic ingredients when possible.

1½ cups very cold coconut water

1 tbsp coconut milk (unsweetened)

8 almonds (unsalted)

1/8 tsp cinnamon

1 tsp honey

¼ tsp vanilla extract


Add all ingredients in a blender and blend until smooth. Consider straining your drink if you’re not using a high-performance blender. You want to be sure the almonds are completely ground. Enjoy Immediately.  Makes 1-2 servings…depending on the size of your glass!

Spicy butternut squash soup

posted 7 May 2015, 06:11 by Tim Elliston   [ updated 13 May 2015, 10:57 ]

By The Happy Starfish

A simple and quick soup that is filling and very tasty!


Use organic ingredients when possible.

2 onions chopped.

1 1/2 pints vegetable stock.

1/4 teaspoon chilli flakes.

1 tablespoon ground cumin.

1 teaspoon ground cinnamon.

1 kg (2lb 4oz butternut squash (peeled, de-seeded and chopped).

Juice 1/2 lemon.


1. Place onions in a saucepan with 100ml of the stock, cover and cook for 5 minutes until softened. stir in chilli, cumin and cinnamon and cook for a further 1 minute.

2. Add squash and rest of stock. cover, bring to boil and simmer for 15 minutes or until squash is tender.

3. Blend until smooth and add lemon juice to taste.

Baked Chickpeas

posted 7 May 2015, 06:10 by Tim Elliston   [ updated 13 May 2015, 10:57 ]

By JoAnn Bayus

Baked chickpeas are a satisfying and healthy alternative to processed, unhealthy snacks such as chips.  Give them a try!


Use organic ingredients when possible

-1 (15 oz) can of chickpeas, rinsed and drained

-2 tablespoons olive oil

-1 dash sea salt or Himalayan pink salt

-1 dash ground black pepper

-1 teaspoon of spices that you enjoy such as garlic power, paprika, cumin, or chili powder. (Optional)


1. Preheat oven to 350 degrees

2. Mix the olive oil with salt, pepper and spices of your selection. Toss the oil mixture with the chickpeas so that they are nicely coated. Spread evenly onto a parchment-lined baking sheet and bake for 30 to 40 minutes, until golden and crispy.


-Select garbanzo bean brands that come in PBA-free cans or buy dried beans and soak them yourself.

-Select brands that have no added salt.

-I like to add a pinch of cayenne pepper for a little spice!   

Mashed Cauliflower

posted 7 May 2015, 06:08 by Tim Elliston   [ updated 13 May 2015, 10:57 ]

By JoAnn Bayus

Cauliflower is low-glycemic, low-calorie, high in fiber and contains Vitamin C, Vitamin K, Vitamin B6, and Folate. Try some mashed cauliflower for a delicious and healthy alternative to mashed potatoes.

I recommend using organic versions of all items listed.


-8 cups bite-size cauliflower florets (about 1 head)

-3 cloves garlic, peeled

-1/4 cup low-sodium vegetable broth

-1/3 cup plain yogurt

-1/4 teaspoon salt

-Freshly ground pepper to taste

-Fresh chives for garnish


Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam for approximately 15 minutes or until very tender.

Place the cooked cauliflower and garlic in a food processor. Add vegetable broth, yogurt, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl and garnish with chives. Enjoy!


Tip: For a little kick, add wasabi powder. Start with 1 teaspoon and add more as desired. 

JoAnn Bayus

Stacked apple pie

posted 7 May 2015, 06:07 by Tim Elliston   [ updated 13 May 2015, 08:57 ]

By Aimee DuFresne

Serves 4 (2 large for sharing/4 small individual size)


For the crust.

 1 cup almond slivers

 ½ cup raisins, soaked

 ½ teaspoon vanilla extract

 ½  teaspoon cinnamon

 ¼ teaspoon salt

For the filling.

 2 apples, peeled, cored, and sliced thin

 1 tablespoon lemon juice

 ¼ teaspoon salt

 ¼ cup maple syrup

 1 teaspoon cinnamon

 ½ teaspoon ginger powder

 ½ teaspoon nutmeg

 ¼ teaspoon allspice

 ½ teaspoon vanilla extract



1. Put ingredients for crust in food processor until thoroughly combined. Be careful not to over-process as it will break the oil in the nuts and will become very greasy.    

2. Put thin sliced apple in bowl and gently mix in remaining ingredients. Put in dehydrator at 115 degrees to  lightly cook apples for 30 minutes -1 hour (or put in oven if you prefer at a low heat for less time).

3. Press crust into bottom of ring

4. Put a layer of apples circling on top of the crust.

5. Place another layer of crust on top of the apples

6. Garnish with 3 apple slices.

7. Put back in dehydrator or oven until warmed and serve with your favourite ice cream or serve cold.

Aimee DuFresne

Pumpkin Soup with Rosemary

posted 7 May 2015, 06:05 by Tim Elliston   [ updated 13 May 2015, 08:59 ]

By Aimee DuFresne

Serves 2


1½ cups coconut milk

2 cups fresh pumpkin, grated and soaked overnight

(alternatively 1 can organic pumpkin puree)

¼ cup red bell pepper

1 green onion

1 tablespoon white miso

1 clove garlic

1 tsp lemon juice

5 rounds fresh black pepper

1 tablespoon rosemary + 1 teaspoon for garnish

1 tablespoon thyme


Blend in high-speed blender until warm. Alternatively, blend until smooth and transfer to pot to warm over stovetop.

Aimee DuFresne

Herb ‘Cheese’-Stuffed Mushrooms

posted 7 May 2015, 06:03 by Tim Elliston   [ updated 13 May 2015, 09:00 ]

By Aimee DuFresne


For the mushrooms:

1 small punnet of baby bella mushrooms, stems removed

¼ cup extra virgin olive oil, or enough to cover the mushrooms

1 teaspoon Braggs liquid aminos

1 teaspoon lemon juice


Place mushrooms in bowl and cover liberally with olive oil, add salt and lemon juice

Place in dehydrator at 115 degrees for 1-2 hours (Or place in the oven at a low heat until mushrooms are slightly cooked)


For the herb ‘cheese’

1 cup pine nuts

1 tablespoon lemon juice

1 clove fresh garlic

1 tablespoon nutritional yeast

1 teaspoon fresh sage, minced

1 teaspoon fresh thyme

¼ cup water

pinch salt


Blend until smooth and creamy.

To serve:

Fill each mushroom cap with cheese and place back in dehydrator or oven to warm slightly.

Pumpkin Pie Smoothie

posted 7 May 2015, 06:02 by Tim Elliston   [ updated 13 May 2015, 09:01 ]

By Aimee DuFresne

Serves 2


1½ cups water

1 tablespoon almond butter

1 cup shredded fresh pumpkin, soaked overnight

1 tablespoon chia

1 packet stevia powder or 1-2 drops stevia liquid

½ teaspoon pumpkin pie spice

2 ripe bananas, peeled and frozen


Put all ingredients (liquids first) in blender until smooth and creamy

*If you are not using a high-speed blender, chop bananas before freezing.

Aimee DuFresne

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