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10 Vegan & Raw Food Recipes

Natural Woman Magazine

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Natural Woman Magazine is centered around cre-ating a healthier alternative to the “everyday” foods. The transition to a more healthier life takes work, but the work is not hard. With our 10 free recipes we can help make it easier for you to have great meals at home that taste great, and give you peace of mind knowing that the food you prepare will nourish your body and satisfy your taste buds.

Thank you so much for making the step to be a healthier you

Peace, Love & light

Natural Woman

©Natural Woman Magazine 2013

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Breakfast Bars

This quick meal can be prepared a day in advance for all of my busy folk out there. These breakfast bars are packed with Omega-3’s it is a healthier version of a granola bar.

Gluten Free Breakfast Bars

1 ¼ cup blanched almond flour

¼ teaspoon sea salt

¼ teaspoon baking soda

¼ cup grape seed oil

¼ cup agave nectar

1 teaspoon vanilla extract

½ cup shredded coconut (optional)

½ cup sunflower seeds

¼ cup almond slivers

¼ cup raisins or your chose of berries (strawberries, cranberries, blueberries)

In a small bowl, combine almond flour, salt and baking soda

In a large bowl, combine grape seed oil, agave and vanilla

Stir dry ingredients into wet

Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins

Grease an 8x8 baking dish with grape seed oil

Press the dough into the baking dish, wetting your hands with water to help pat

the dough down evenly

Bake at 350° for 20 minutes

Serve

Makes 12-16 bars

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Banana Pancakes One of my favorite morning meals are pancakes, after my journey of becoming healthy I had to find a better way to prepare pancakes. Most pancake batters have enriched bleach white flour in them and loaded with gluten. All of these ingredients turn into glue in our stomachs and make us feel slow and sluggish. This recipe has the same great taste of them old fash-ioned pancakes and all of the nutritional value as well too. Enjoy!!

Ingredients 1 cup of oat, rice, and or whole grain flour

2 tablespoon of agave nectar

1-teaspoon baking powder

1/4-teaspoon seat salt

Dash cinnamon

2/3 cup nondairy milk (coconut milk or almond milk)

1/2 banana, very ripe and mashed

1 teaspoon vanilla

Strawberries (optional) Directions: 1. Mix flour, vegan sugar, baking powder, salt and cinnamon together. 2. In another bowl, combine all other ingredients. Add wet ingredients to dry in-gredients and stir well. Add more milk if batter is too thick. 3. Cook on medium-high heat in skillet until browned on both sides. Top with strawberries and serve with maple syrup . Serves: 2-4 (8 small pancakes), Preparation time: 15 minutes

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Almond Milk There are a lot of opinions out there about dairy milk consumption. Is it good for you? Or is it not good for you? Well I’m not going to say either, all I know is that cows milk is for cows and human milk is for humans. Either way here is a great recipe to make your own almond milk. Enjoy

Equipment you will need: Blender

3 cups of almonds

1 cup of dates

3 tbs of agave nectar

1cup of water

Preparation:

Soak almonds for a few hours

Add almonds dates and water to blender and blend until mixture liquefy

Grab a pitcher and a strainer, place strainer over pitcher and pour the milk onto the pitcher. The strainer will catch the pulp. Once milk is in the pitcher add the agave nectar stir chill and enjoy!!

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Sunrise Super Smoothie

Sometimes we have to be on the go and we do not have the time to make a nutritional breakfast. So here is a great recipes to give you that extra energy you need and it will fill you up until lunchtime.

Equipment you need: Blender

2 Oranges (peeled)

½ cup of grapes

2 kiwi

1 lemon (peeled)

2 banana’s (peeled)

2 cups of ice

1 cup of fruit juice of your choice

Directions: Place fruit in Blender with Ice and juice, blend until smooth. Pour in a cup and enjoy.

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Tri Bean Dip This recipe was given to me from my cousin dur-ing a news years eve party. It was so delicious and very simple to make I knew if I added my special touch I could take it to the next level. This dip is good for any type of function, party or a good snack, it can even be added to nachos.

Ingredients:

1 cup of black bean ( 16oz can if you prefer not to cook beans)

1 cup of black-eyed peas ( 16oz can if you prefer not to cook beans)

2 diced tomatoes

1 diced jalapeno pepper

½ diced red onion

1 cup of yellow corn (buy can if you prefer)

½ cup of black olives diced

½ cup of salad dressing (Italian or It’s A Family Affair Dressing)

Cumin and salt to taste

Directions:

Cook beans until firm, if you purchase canned beans, open up can drain beans in a strainer and rinse off excess moisture. Add beans and other ingredients in a mixing bowl stir add dressing and serve with tortilla chips.

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Mushroom Burger My brother we would always talk about food and one day he thought of making a mushroom burger inspired this recipe. I experimented with it for a while I am not a big mushroom fan, but after a few trick of the trade I can happily say that this Mushroom burger will make history.

Ingredients:

2 large portabella mushroom tops

2 whole grain hamburger buns

½ cup of alfalfa sprouts

1 sliced tomato

½ slice red onions

1 avocado sliced

Directions: Grill or sauté’ mushroom tops until soft. Layer bread, mushrooms,

veggies and top it off with your choice of sauce and enjoy.. Don’t forget to lick those fingers.

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Spinach Dip I love dips, especially spinach dip, but the problem with most spinach dips is that they not so healthy for us. This recipe is my moth-ers and she make the best spinach dip ever. I have added a little twist to it I hope you enjoy.

1 bunch of spinach

3 tbs of vegan sour cream

2 chopped tomatoes

2 chopped green onions

1 can of artichokes

1 dash of sea salt

1 dash of lemon pepper

Directions:

Dice up spinach. Combine spinach and other ingredients into large bowl and mix until blended well. You can serve this dish cold or warm it up on the stove if you wish. Serve with bread and or chips.

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Marinated Broccoli Salad

This is one my favorite side dishes,

simple to make and did I mention

its delicious.

4 cups broccoli florets

¼ cup yellow or red bell peppers, chopped

½ cup olive oil

¼ cup lemon juice

3 tablespoons Italian Seasoning (salt free)

Optional: 1 teaspoon sea salt, 2 garlic cloves, minced

Directions Chop broccoli florets into bite-sized pieces and

place in a bowl. Add remaining ingredients. Stir to

combine. Cover bowl and let marinate overnight for best

flavor.

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Chunky Tomato Soup

This soup is great with a nice

salad to compliment it. You can also experiment with

additional veggies like peppers, carrots, etc.

Ingredients:

8 tomatoes (about roma tomatoes or similar size)

1/2 small yellow onion, cut in fourths

2 cloves of garlic

1 medium zucchini, chopped

1/4 cup olive oil

2 tablespoon fresh chopped basil (or about 1-1/2

tablespoon dried if you don't have fresh)

1 1/2 tablespoon Italian Seasoning

1 tablespoon lemon juice

1/2 teaspoon sea salt

1/4 teaspoon black pepper

dash of cayenne pepper

Directions Place 4 of the tomatoes and the garlic cloves in

the food processor and process until smooth. Add in

remaining tomatoes and onion and pulse until chopped.

Pour this mixture into a bowl. Add remaining ingredients.

Stir to mix and enjoy. Season additionally to taste, if

needed.

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Raw Brownies

Just too yummy! Nice snack or

dessert when you want something sweet without the guilt!

Ingredients

1 cup raw nuts of your choice (walnuts, pecans, or almonds

work best)

¼ cup Carob powder, raw chocolate powder, or cocoa

powder (carob and cocoa powder, usually are not raw)

1 cup dates, pitted

1 tablespoon oil

½ teaspoon vanilla extract

1 dash sea salt

Directions Mix in a food processor. Roll into balls, bars, or

spread in pan or wax/parchment paper and cut to your

desired size.

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If you like these recipes get more by purchasing

our 30 Healthy recipes book at the natural

Woman Web store at

www.asknaturalwoman.webs.com

Remember Whole foods create Whole thoughts.

Eat to Live!