Raw Berry Parfait
KARYN’S FRESH CORNER, CHICAGO, ILLINOIS
Simple, raw, and delicious.
Time: 5 minutes active; 6 hours presoak • Makes 6–8 servings
2 cups cashews
6 cups purified water
¼ cup agave nectar or sweetener of choice
1 cup ground flaxseed or granola
1 ½ cups thinly sliced strawberries
• Soak cashews for 6 hours in 4 cups purified water. Drain and rinse.
• Blend cashews, 2 cups water, and agave nectar to a creamy consistency.
• In a large bowl or among individual parfait glasses, spoon in a dollop of the cashew cream, cover with a thin layer of granola or flax, then arrange a thin layer of strawberry slices.
• Repeat with one or two more rounds of layers. Best served chilled.
Banana Nut Bread
BEETS LIVING FOODS CAFE, AUSTIN, TEXAS
Making this “bread” requires some planning and a dehydrator, but it’s worth the extra effort.
Time: 10 minutes active; 12–16 hours to dehydrate • Makes 12 servings
6 fresh bananas (approximately 20 ounces by weight)
2 cups cored and chopped apple
1 ½-2 cups zucchini, peeled and chopped
¼ cup dried raisins or cranberries
1 cup frozen blueberries or cranberries
2 tsp lemon juice
½ tsp vanilla
1 cup ground chia seeds
½ cup soaked, dehydrated walnuts, chopped
• Place the bananas, apples, zucchini, raisins, blueberries, lemon juice, and vanilla in a food processor outfitted with the S-blade. Process until smooth and pour into a large bowl.
• Add the ground chia seeds. Combine thoroughly with a whisk, making sure to break up any clumps.
• Use a scoop or a ¼-cup measure to “plop” mixture onto a paraflex sheet on dehydrator tray lined with the mesh sheet. Spread lightly into desired shape and sprinkle with chopped walnuts.
• Dehydrate for 6–8 hours.
• Invert onto a different tray. Peel back the paraflex and continue to dry for an additional 6–8 hours.
Key Lime Pie
CRUDESSENCE, MONTREAL, QUEBEC
A delicious, creamy, raw version of the classic Key Lime Pie.
Time: 20 minutes • Makes 1 pie (serves about 8)
CRUST
1 cup macadamia nuts
⅛ tbsp sea salt
1 ½ cups coconut, shredded
¼ tbsp vanilla extract
⅛ cup date paste
• Using a food processor, process macadamia nuts to a butter. Add the other ingredients and process until the mixture is uniform. Spread over the bottom of a pie pan.
FILLING
6 cups avocado flesh
1 cup agave nectar
1 ½ cup lemon juice
½ tsp vanilla extract
1 cup coconut butter
• Place all ingredients in a blender and blend until well combined. Empty the mixture on top of the crust and spread evenly.
ICING
¼ cup lemon juice
Pinch of sea salt
cups macadamia nuts
¾ cup water
3 tbsp agave nectar
3 tbsp coconut oil, melted
1 tsp vanilla extract
• Place all ingredients–except coconut oil—into the blender and mix until a smooth uniform liquid without lumps is obtained. Add the melted coconut oil while blender is on; blend till oil is mixed throughout. Carefully spread the icing on top of the filling. Beginning at the center of the pie, create two spiral lines of icing. With a fork, draw the shape of a spider’s web. Refrigerate before serving.
Banana Crème Pie
MATTHEW KENNEY
Delicious raw and liked by all, this pie can be safely served to traditional dessert eaters.
Time: 30 minutes active; 30 minutes to sit • Makes 1 pie
CRUST
1 ½ cups macadamia nuts
3 tbsp agave syrup
½ cup coconut flakes
1 tbsp coconut oil
½ tsp salt
1 tsp vanilla extract (or 1 bean)
• In a food processor, process the macadamia nuts, coconut flakes, and salt until they are crumbly flour. Add the agave, oil, and vanilla, and lightly pulse until all ingredients are well combined but mixture only sticks together when pressed between your fingers.
BANANA CRÈME FILLING
3 cups soaked cashews
2 tsp vanilla extract
2 cups mashed banana
1 tbsp lemon juice
1 cup agave syrup (or ½ cup, with ½ cup honey)
¼ tsp salt
½ cup coconut oil
• Blend the first six ingredients until smooth. Add the coconut oil and blend until combined.
COCONUT CRÈME
1 ½ cups soaked cashews
1 tsp lemon juice
1 ½ cups coconut milk
1 cup coconut oil, liquefied
½ cup agave
Pinch of salt
1 tbsp vanilla
1 sliced banana for layering
• Blend the first five ingredients until smooth. Then add coconut oil and salt and continue to blend until completely combined. Chill in the refrigerator for a few minutes before using in order to let it set.
To serve
• Press crust into a 9-inch tart pan with a removable bottom. Pour in banana crème filling. Top with one thinly sliced banana. Top with coconut crème. Let set in the refrigerator for at least 30 minutes before serving.
Cherry Tartlets with Vanilla Crème
CHAD SARNO
Serve this dessert when you want to be fancy and impress.
Time: 15 minutes active; 1 hour to sit • Makes 12–15 tartlets
CRUST
1 cup raw macadamia nuts
¾ cup agave nectar
1 cup unsweetened, dried, fine shredded coconut
3 tbsp lemon zest
⅛ tsp sea salt
• In a food processor, process all ingredients until finely ground. The mixture should form into a ball when pressed. Using small 2- or 3-inch tartlet shells, line each with plastic wrap, press 2 tbsp crust mixture into each tartlet shell, then remove the tart from the shell and chill.
VANILLA CRÈME
1 cup cashews (presoaked in water 4 or more hours to soften)
½ cup orange juice
1 whole vanilla bean seeds scraped
¼ cup agave nectar
1 tbsp lemon zest
3 tbsp coconut butter
1 tbsp lime zest
• In a high-speed blender, blend cashews, agave, coconut butter, juice, vanilla bean, and lemon and lime zest. Chill blended mixture until ready to serve, at least 1 hour.
GARNISH
1 cup pitted whole cherries
Mint sprigs or edible flowers (optional)
LAVENDER SYRUP (OPTIONAL)
¼ cup dried lavender flowers
1 cup agave nectar
1 cup hot water
• Steep the lavender flowers in hot water for 20 minutes, then strain the water and whisk in the agave.
To serve
• Set one tartlet shell in the center of each plate and top with 2 tbsp vanilla crème. Add a little lavender syrup, if you want to be really fancy. Garnish with cherries and mint or edible flowers.
Chocolate-Covered Sacha Inchi Bananas
A nutrient-rich twist on a simple, delicious classic.
Time: 10 minutes active; 5–6 hours to freeze • Makes 8 servings
¼ cup sacha inchi, chopped fine
4 bananas, peeled and halved, frozen for a minimum of 1 hour
1 batch Simple Chocolate Sauce (see below)
• Place the sacha inchi on a plate. Dip the cold banana halves into the sauce, covering as much surface area as possible, then roll in sacha inchi pieces.
• Place the banana piece on a plate and repeat with remaining bananas. Cover the coated bananas loosely and place the plate in the freezer until bananas are frozen through, about 5 hours.
Simple Chocolate Sauce
Use this sauce as a perfect ice cream topping, a dip for cold fruits, or drizzled on top of other desserts.
Time: 5 minutes • Makes ⅔ cup
⅓ cup coconut oil
½ cup cocoa powder
¼ cup agave nectar or maple syrup
• In a small saucepan, melt the coconut oil over low heat until liquid. Add the cocoa powder and agave nectar and whisk to form a smooth sauce.
No-Bake Double Chocolate Chip Maca Cookies
Soft and sweet. The secret is in the toasting of the coconut, which gives these the taste of “baked” cookies. For the chocolate, use the darkest chocolate you can find.
Time: 15 minutes • Makes about 1 ½ dozen
¼ cup shredded coconut
⅓ cup coconut flour
2 tbsp cocoa powder
2 tsp maca powder (gelatinized)
2 tbsp palm sugar
Pinch sea salt
2 tbsp almond butter
½ tsp vanilla extract
¾ cup Medjool dates, pits removed (about 6 large)
1 ¾ ounces dark chocolate, chopped into small chunks
• Heat a small frying pan over low heat and add the coconut. Toast the coconut until it has turned an amber color (about 1 minute), stirring constantly as coconut will burn easily. Remove from heat.
• Place the toasted coconut, coconut flour, cocoa powder, maca, palm sugar, and sea salt into a food processor and start the machine. Add the almond butter and vanilla extract, then, one at a time, add the pitted dates and process until a crumbly dough has formed.
• Stop the machine and check the consistency: the dough should stick together easily between two fingers when pinched. If too wet, add additional coconut flour. If too dry, add water about ¼ tsp at a time until correct consistency is reached.
• Transfer to a bowl and mix in the dark chocolate chunks. Using clean hands, grab a small amount—about a tablespoon—and squeeze and roll to form a tight ball. Flatten the ball using your palm or the back of a glass to form a small cookie.
Mint Chip Ice Cream
With a fresh coconut and strong mint flavor, this ice cream is a favorite.
Time: 10 minutes active; about 6 hours to freeze • Makes about 1 pint (serves 4)
½ cup young coconut meat (about 1 coconut)
1 ¼ cup raw cashews
1 cup water
¾ cup vanilla unsweetened almond milk
⅓ cup fresh mint leaves
⅓ cup + 1 tbsp agave nectar
12–15 drops mint extract
⅓ cup chopped dark chocolate
• Blend the coconut meat, raw cashews, water, almond milk, fresh mint, and agave together into a smooth cream.
• Carefully add the mint extract-a little goes a long way, so take care not to spill. Blend again, taste, and add more extract if desired.
• Transfer to a bowl or Tupperware container and freeze, covered, for 1 hour until chilled. Add in the chopped dark chocolate and mix thoroughly. Return to the freezer and enjoy when frozen through—about 4–6 hours. Let defrost for a couple of minutes to soften slightly before serving.
Vanilla Protein Ice Cream with Caramel Swirl
Time: 10 minutes prep; about 6 hours to freeze • Makes 4–6 servings
ICE CREAM
1 cup cashews
1 cup water
1 banana
1 scoop Vanilla Vega Sport Protein Powder
2 tbsp agave nectar
1 tsp vanilla extract
• Blend the cashews, water, banana, protein powder, agave nectar, and vanilla in a blender until smooth. Transfer to a bowl or Tupperware container, cover, and place in the freezer.
CARAMEL SWIRL
2 tbsp yacon syrup
2 tsp almond butter
Pinch of sea salt
• In a small glass, mix the yacon, almond butter, and a pinch of sea salt together to form a sauce. After the ice cream has frozen for about 1 hour and begun to thicken, fold the sauce into the ice cream—mixing just enough to form caramel swirls (do not fully incorporate). Place the ice cream back in the freezer until frozen—about 5 hours.
Chocolate Chip-Maple Maca Ice Cream
If you have an ice cream maker, feel free to put it to use for a fluffier texture.
Time: 10 minutes active; 6–8 hours to freeze • Makes about 1 pint
1 cup cashews
1 cup water
½ banana
¼ cup maple syrup
2 tbsp gelatinized maca powder
Pinch sea salt
1 tsp vanilla extract
⅓ cup chopped dark chocolate
• Blend all ingredients-except the chopped dark chocolate-in a blender until completely smooth. Transfer to a bowl or Tupperware container and freeze for 30 minutes.
• Mix in dark chocolate chunks into the cold ice cream, then continue freezing, covered, until frozen through—about 6–8 hours.
• Let defrost for 5 minutes to soften before serving.
Cantaloupe Ginger Ice
The ginger flavor is very delicate. Only use fresh. Ginger lovers can add more.
Time: 15 minutes active; about 4 hours to freeze • Makes 4 servings
4 cups cantaloupe flesh (about one medium)
1 ¼ tsp fresh grated ginger
2 tbsp agave nectar (or use white stevia, to taste)
• Combine all ingredients in a food processor, and purée until mostly smooth. Transfer mixture to a shallow bowl or pan, cover, and place in the freezer. About once an hour, use a fork to break up any frozen chunks into a fluffy snow. Repeat until entirely frozen, about 4 hours.
Watermelon Lemon Granita
Granita is an Italian ice. Very refreshing.
Time: 15 minutes active; about 4 hours to freeze • Makes 4 servings
4 cups watermelon flesh, seeds removed
½ tsp lemon zest
2 tbsp lemon juice
1 tbsp agave nectar (or use white stevia, to taste)
• Combine all ingredients in a food processor, and purée until mostly smooth.
• Transfer mixture to a shallow bowl or pan, cover, and place in the freezer. About once an hour, use a fork to break up any frozen chunks into a fluffy snow.
• Repeat until entirely frozen, about 4 hours.
Indigo Granita
The antioxidant powerhouses of blueberries and açaí combine forces to produce a colorful, healthy, and refreshing frozen berry dessert. Serve in a wine glass with a sprig of mint for the full esthetic effect.
Time: 15 minutes active; about 4 hours to freeze • Makes 2–4 servings
1 ½ cups frozen blueberries, partially thawed
¼ cup lemon juice
1 tbsp maple syrup
1 tbsp agave nectar
2 tbsp açaí powder
Touch of stevia, if desired
2 tbsp water + more if needed to blend
• Combine all ingredients in a food processor, and purée until mostly smooth.
• Transfer mixture to a shallow bowl or pan, cover, and place in the freezer. About once an hour, use a fork to break up frozen chunks and fluff into a snow. Repeat until entirely frozen, about 4 hours.
Bodacious Berry Cookie Crumble
Great crumbled on top of ice creams or use as a flavorful pie crust.
Time: 5 minutes • Makes 8- or 9-inch pie crust, depending on thickness
1 cup cashews
8 large Medjool dates, pitted
2 tbsp Vega Shake & Go Bodacious Berry Instant Smoothie Mix
1 tbsp coconut oil
• Grind the cashews into a flour in a food processor. With the machine still running, add the pitted dates, one at a time, until fully incorporated. Add the Smoothie Mix and the oil and process until a dough has formed.
Summery Simple Peach Tart
Best made in the summer with in-season peaches.
Time: 5-10 minutes • Makes 6 tarts
1 cup almonds
¼ cup ground flaxseeds 4 dates
2 tbsp palm sugar
2 tsp vanilla extract
Pinch sea salt
2–3 peaches, chopped
Cinnamon, for garnish
Vanilla or maca ice cream, for serving
• To make the crust, grind the almonds into a flour in a food processor. With the machine still running, add the flax seeds, dates, sugar, vanilla, and sea salt and process until fully incorporated. Press the dough into a tart pan to form a crust and top with peaches and cinnamon.
Variation: Place peaches in individual serving bowls and simply crumble the almond mixture on top. Serve with any ice “cream” recipe from this book.
Yacon Dessert Ravioli
The mild taste and satisfying crunch of reconstituted yacon is complemented by a delectable sweet citrus-spice filling. Serve with a good non-dairy vanilla ice cream, or make the raw version below and keep this recipe 100 percent raw. An impressive gourmet dessert with gorgeous flavor notes that are not to be forgotten!
Time: 10 minutes active; about 6 hours to freeze • Makes 12 ravioli (serves 2–4)
2 cups orange juice, or enough to immerse yacon slices
24 large yacon slices (try to pick larger, rounder slices)
½ cup walnuts
¼ cup raisins
1 ½ tbsp yacon powder
¼ tsp nutmeg
¼ tsp cinnamon
½ tsp orange zest (grated orange rind) + some for garnish
One recipe Vanilla Protein Ice Cream with Caramel Swirl (see p. 284)
Yacon syrup, for garnish
• In a large bowl, pour orange juice over yacon slices until submerged. Allow to reconstitute for 1 hour.
• In a food processor, combine walnuts, raisins, yacon powder, nutmeg, cinnamon, and orange zest. Process until a sticky filling has formed. Remove the mixture from the processor and knead to combine ingredients completely, if necessary.
• Remove yacon slices from orange juice and blot on a paper towel to remove any extra juice. To make the ravioli, place a small teaspoon of the filling in the center of a yacon slice. Top with another yacon slice, and pat the edges slightly to form a ravioli. Repeat until all yacon slices are used.
To serve
• Place 3 or 4 ravioli on a dessert plate, and top with a scoop of Vanilla Protein Ice Cream. Drizzle with yacon syrup and dust with orange zest, if desired.
White Chocolate Raspberry Cheesecake with Chocolate-Almond Crust
Cacao butter is the secret ingredient to making this phenomenally smooth and sophisticated non-dairy cheesecake. Not only does the cocoa butter perfume the mixture with white chocolate luxury, but it also helps solidify the cheesecake. The cocoa paste has the same effect in the dark chocolate almond crust, which retains a satisfying chocolate crunch because of the hint of cocoa nibs. Mesquite powder enhances the chocolate flavor even further, serving as a natural flavor match for cocoa.
Time: 20 minutes active; 30 minutes to freeze • Makes 1 9-inch cheesecake or 6 5-inch mini cheesecakes
CRUST
1 cup raw almonds
1 cup Medjool dates, pits removed (about 8)
2 tsp mesquite powder
3 tbsp melted cocoa paste (approximately ¼ cup unmelted shavings; melt using a double boiler method)
½ tsp almond extract
Pinch sea salt
1 tbsp cocoa nibs
• Use a food processor to blend the almonds, dates, mesquite, cocoa paste, almond extract, and sea salt together into a crumbly dough. Add the cocoa nibs and pulse several times until just combined but not blended through, to retain a bit of crunchy texture.
CHEESECAKE
2 pints fresh raspberries
2 cups raw cashews
3 ½ ounces melted cocoa butter (about 1 cup dry shavings; melt using a double boiler method)
½ cup agave nectar or maple syrup
2 tbsp lucuma powder
4 tbsp vanilla extract
2 tbsp fresh lemon juice
Simple Chocolate Sauce (see p. 281; optional)
Fresh raspberries, for garnish
• Use a blender to purée the raspberries. (If you wish, you may strain the berries to remove all the seeds but retain the liquid, then place the juice back in the blender. If you don’t mind a few seeds in the cheesecake, you can skip this step.) To the raspberries, add the remaining ingredients and blend until very smooth (this may take a few minutes).
To serve
• Use a 9-inch springform pan and press the crust evenly across the bottom to form a dense, flat layer. Pour the cheesecake mixture on top.
• Place in the freezer for at least 30 minutes to set; freeze until ready to serve. To serve, drizzle with Simple Chocolate Sauce if you wish, then decorate with fresh raspberries.
Variation: Make mini cheesecakes instead. When the cake components are ready, line six 5-inch ramekins tightly with plastic wrap, allowing extra wrap to flow over on all sides of the ramekin to ease later removal (alternatively, simply use mini-springform molds). Make the mini cakes just as you would the larger one. When ready to serve, simply lift the cheesecakes out of the ramekins by pulling up on the plastic wrap.
Apple-Pear Energy Tartlets
Of course, simply doubling the recipe and making one large tart works too.
Time: 10 minutes • Makes 6 3-inch tartlets
1 medium sweet crunchy apple (Fuji or Gala work well)
1 medium soft pear (Bartlett or Bosc)
½ tsp pumpkin pie spice, or cinnamon
1 tbsp yacon syrup (optional)
3 Vega Whole Food Vibrancy Bars, Original Flavor
• Chop the apple and the pear into a fine mince. Toss with pumpkin pie spice and yacon syrup until well combined. Set aside.
• Using a standard-size muffin tin or tartlet molds, tuck a layer of plastic wrap into one of the cups to use as a mold.
• Break the energy bars into halves. Take one of the bar pieces and press it firmly into the lined cup, coaxing the bar “dough” evenly along the bottom and up the sides about ½ inch with your fingers to form the tartlet base.
• Use the plastic wrap to remove the packed base from the muffin tin, then peel away the plastic. Use the plastic again to form the remainder of the tartlets.
• Liberally spoon in the apple-pear filling evenly into each of the tartlet crusts and serve.