Showing posts from May, 2012

Veggin' Out Living Brownies Recipe (Vegan, Gluten-Free) (May 6, 2012 class)

Below you will find the original recipe demo'd at the Cooking Class.  But there are probably 100s of Raw Vegan Brownie Recipes online now.   Carob is always more healthful to choose than cocoa.  Cocoa / cacao contains the stimulant theobromine and the same caffeine you find in coffee.  Cocoa also has quite a lot of fat in it.

*Melt about ½ T. Coconut Oil and 5 Cocoa Butter Disks over hot water.Put the following into a Food Processor:

*1/2 tsp. Celtic Sea Salt
*1 C. Medjool Dates (NO pits!)
*1 C. Nuts (I use ½ C. soaked Almonds, ½ C. Pecans)
*1/3 C. Raw Cacao Powder OR 1/6 C. Raw Cacao & 1/6 C. Raw Carob Powder OR 1/3 C. Raw Carob
*1/2 tsp. Organic Vanilla
*Coconut Oil and Cocoa Butter (melted)
*Shot of Maple Syrup: Optional

When completely mixed together into a homogenous glob, dump into a small pan (4-5”) and press until evenly distributed. You can press dried cranberries,coconut shreds etc. into the top, or “ice” it with frosting made from 1 Avocado, 3 T. Cacao Pow…

Veggin' Out Fresh V8-ish Juice (Vegan, Gluten-Free)

If you ever wondered how to use all that arugula to best effect:

Put the following through your Juicer or Blend Up In Your Blender:
*Small Basket of Grape or Cherry Tomatoes (very ripe)
*6 Stalks Celery, cut in 1/4s
*4 Carrots
*Handful of Spinach
*1/3 Bunch of Cilantro
*Handful of Arugula
*2 Cloves Garlic
*2 Lemons, peeled and seeded
If using a Nut Mylk/Juice Bag to strain the juice, do that into a large pitcher. Pour Juice back into Blender.


*1 T. Olive Oil
*1 T. Raw Honey
*Celtic Sea Salt and freshly ground Black Pepper to taste

Blend until slightly emulsified (20 seconds). Pour into glasses and add a grating of Pepper (to taste)

-Recipe and Demo by Cynthia

Excellent Best Nut Milk Bag from Amazon

Veggin' Out Quinoa Confetti Salad (Vegan, Gluten-Free)


1/4 cup coarsely chopped Sea Salt Toasted Almonds
2 C. Vegetable Broth (or 2 Vegetable Bouillon Cubes dissolved in 2 C. Hot Water)
1 C. Quinoa, uncooked
1 cup cooked fresh or or frozen Corn
1 each: Yellow and Red Pepper, chopped
1/4 cup chopped Parsley
1/3 cup Orange-Sesame Dressing (ingredients & recipe below)

Orange-Sesame Dressing Ingredients:

Combine the following in a jar with a lid and shake together (or put 1 peeled seedless orange and all the other ingredients into a blender and whirl up):
1/4 cup fresh-squeezed Orange Juice
1/4 cup Cider Vinegar
2 tablespoons Sugar or 1 pkg. "SweetLeaf" Stevia
2 tablespoons Gluten-Free Tamari
1 teaspoon organic Sesame Oil (or Tahini)


Toasting Nuts: Preheat oven to 400 degrees.  When heated, spread 1 layer raw/natural almonds on pizza pan; shake Celtic Sea Salt over nuts; and toast for 5 minutes (make sure not to burn).  Remove. Cool. Chop.

Bring broth and quinoa to a boil in a sauce pan on high heat; simmer on m…

Veggin' Out Zucchini Sausage Patties (Vegan) (May 6, 2012 class)

COMBINE in Bowl or Food Processor:
2 C. Cooked Short-Grain Brown Rice
2 C. Whole Wheat Bread Crumbs (or Rolled Oats)
1 C. organic Firm Tofu, mashed
2 T. Lemon Juice
1 T. Nutritional Yeast
2 Large Zucchini, shredded
½ tsp. Marjoram
1 tsp. Basil
½ tsp. Salt
1 T. Mrs. Dash Original OR Pepper to taste (cayenne, black, chipotle, your choice)
Let stand and cool.
FORM into finger-sized sausages. If too wet, add some fine bread crumbs so the sausages hold together, but not so dry that they crumble apart
PLACE on well-greased cookie sheets
BAKE at 450 F on Upper rack for 15 to 20 minutes.
SERVE alongside Tofu Scramble, if desired. Recipe by Wyona Hertwig

Veggin Out Barley-Pecan Burger Recipe (Vegan)(May 6, 2012 class)

Cook 1 C. Pot Barley in 4 C. Water until plump
Let cool. Blend together:
• ½ C. Cooked Barley with 2 Cloves Garlic
• 1 Raw Onion, 2 T. Caflib (Roasted Chicory)
• 1 T. Marmite or Savorx (Vegan Beef Seasoning)
In a Large Bowl, blend together:
• 6 C. Dry Crumbs, 2 C. coarse-grind Pecans or Walnuts
• the other half of the Cooked Pot Barley
• FORM into Burgers the size of your palm
and place on a well-greased Cookie Sheet
• BAKE at 450 F for 15 to 20 minutes on Upper Oven Rack
• OPTIONAL Seasoning: Mrs.Dash Original, Cajun

Recipe & Demo by Wyona Hertwig

Veggin' Out Cashew Mayo Recipe (Gluten-Free, Vegan) (May 6, 2012 class)

In a Blender, Whiz together the following:
• 2 C. Water, 2 C. Raw Cashews
• ½ C. Sunflower or Grapeseed Oil (or 1/4 C. melted Coconut Oil)
• 1 T. Chicken-Style Seasoning (No MSG)
• 1 T. Onion Powder
• 2 T. Xanthum Gum Powder
• ½ C. Lemon Juice
• OPTIONAL: Use Cajun Seasoning. Freezes well.
Recipe and Demo by: Wyona Hertwig

And for a delicious RAW Cashew Mayo recipe by raw chef,  Russell James, click HERE.

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Veggin' Out- BBQ Sauce Recipe (Vegan, Gluten-Free)

In a Blender, Whiz together the following:

3 Tomatoes, ½ C. Brown Sugar1 Onion, ½ C. GF Soy Sauce or GF Tamari 1 tsp. Mesquite Powder1 tsp. Mrs. Dash Original2 T. Tapioca Starch2 tsp. ground Chia seed
May be used as a Raw Condiment on Burgers or Cooked and Stored.
Check out the Tofu and Veggie Recipe that uses BBQ Sauce
Recipe and Demo by Wyona Hertwig

Veggin' Out Rice-Nut Burgers (Gluten-Free, Vegan)(May 6, 2012 Class)

COOK the following until plump (about 40 min.):
2 C. Short-Grain Brown Rice in 4C.Water In food processor/blender:
COARSE-CHOP: 2 C. Raw Nuts
ADD the Rice & Nuts above in a Mixing Bowl with:
1 C. Brown Rice Flour½ C. Tapioca Flour½ C. Corn Flour Next, in a Blender WHIZ:
½ C. Water1 Raw Potato2 Onions2 Cloves Garlic½ C. GF Soy Sauce/Tamari2 T. Caflib (Roasted Chicory)½ C. Tomato Juice ADD contents of the Blender to the Rice-Nut Mixture and form into Patties. Place on a well-greased cookie sheet.
BAKE at 450 F for about 30 Minutes.
Serve with a Brown (vegan) Gravy/Sauce or Tomato Sauce

Recipe & Demo by Wyona Hertwig

Veggin' Out Cauliflower-Cashew Casserole (May 6, 2012 class)

• Parboil OR Steam 1 Minute 6 C. Cauliflower florets (or broccoli florets)
• Add 2 coarsely grated Carrots
• Add 2 stalks Celery, finely chopped (or mushrooms, as in the photo)

In Blender, whiz the following until smooth:
2 C. Water, 1 Onion, ½ C. Sunflower Seed Oil2 T. Chicken Style Seasoning (no MSG)1 T. Mrs. Dash Original2 T. Corn Starch2 C. Raw Cashews   In a well-greased baking dish arrange vegetables.
• Pour Cashew Cream over vegetables
• SPRINKLE on Dry Roasted Cashews
• BAKE at 375 F. for about 20 minutes
• SERVE with a Green Salad

Recipe & Demo by: Wyona Hertwig

Veggin' Out: Healthy Plant-Based Lifestyle Choices...

Is it possible to eat too many fruits and vegetables? Not according to Dr. Elvin Adams (gentleman in the video above)who reviews a huge study of people (EPIC) were are at various places along the Plant-Based continuum. It took into account other lifestyle choices as well, such as exercise. The video makes a pretty good case for eating plant-based and exercising regularly.Take a look at the video and hear the answer to "Can you ever eat too many vegetables?"Tomorrow we have our first "Veggin' Out:Healthy Plant-Based Lifestyle" class at the Church, 4660 Headquarters Rd., Courtenay BC. We have planned a full-meal deal (literally, a full vegan meal demonstration including burgers, a casserole, salad, fresh juiced vegetables, and a raw vegan dessert). The doors will swing open at 3pm and the cost is $5 a person. Looking forward to seeing you there too!