Participant Resource Guide
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Table of Contents
Introduction .................................................................................................................................................. 2
Welcome ................................................................................................................................................... 2
History ....................................................................................................................................................... 2
What is a vegan? ................................................................................................................................... 2
What is a mentor?................................................................................................................................. 2
Weekend overview ................................................................................................................................... 3
Saturday ................................................................................................................................................ 3
Sunday ................................................................................................................................................... 3
Resources ...................................................................................................................................................... 4
Books ......................................................................................................................................................... 4
Jacksonville-area restaurant guide ........................................................................................................... 4
Vegan eateries ...................................................................................................................................... 4
Non-vegan restaurants with vegan options.......................................................................................... 4
Jacksonville-area shopping guide ............................................................................................................. 6
Community-supported agriculture ....................................................................................................... 6
Groceries ............................................................................................................................................... 6
Other ..................................................................................................................................................... 6
Jacksonville-area volunteer opportunities................................................................................................ 6
Jacksonville social opportunities............................................................................................................... 7
Jacksonville vegan business guide ............................................................................................................ 7
Online resources ....................................................................................................................................... 8
Animal rights ......................................................................................................................................... 8
Apps ...................................................................................................................................................... 8
Education .............................................................................................................................................. 8
Shopping ............................................................................................................................................... 9
Recipes .................................................................................................................................................... 10
1
Introduction
I have no doubt that it is a part of the destiny of the human race, in its gradual
improvement, to leave off eating animals, as surely as the savage tribes have left
off eating each other.... Henry David Thoreau
Welcome
Thank you for wanting to be a part of MentorMe Vegan. We are so happy you’re here.
You may have a lot of questions … about being vegan, about the program, about the founders and
mentors who are putting this on. We welcome your questions. We had many of the same ones
ourselves, and we wished we’d had a resource like this one. So ask. We are all volunteers, and we are
here because we very much want to give you the answers, the tips, the recipes … the tools that will help
you succeed in transitioning to and maintaining a healthful, compassionate, and sustainable lifestyle.
History
MentorMe Vegan was formed out of the passion of seven Jacksonville vegans who wanted to share
what they had learned to help make the journey easier for others. Many of us have lost family members
to heart disease or cancer. Others are watching our parents and siblings succumb to so-called “diseases
of affluence.” Many of us have had powerful relationships with nonhuman animals that make us
unwilling to be part of their exploitation. We all live on a planet that is being heated and polluted by
animal agriculture so that it is not a healthful environment for us or for future generations.
We first began this program in 2011, and we continue to refine it based on the feedback from people
like you.
What is a vegan?
Donald Watson, founder of the UK Vegan Society, coined the word in 1944 to describe a life lived in
keeping with the knowledge that animals are not ours to eat, wear, experiment on, use for
entertainment, or exploit in any way. To live as a vegan means to eliminate our use of animals and their
products as fully as we are able.
What is a mentor?
A mentor is a trusted advisor. In this program, we view the mentor as someone who has been vegan for
some time and is willing to share the wisdom of experience with a mentoree.
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Weekend overview
Our agenda changes each time, based both on feedback from prior weekends, and on the interests and
expectations of every group. Here’s an idea of how the weekend might go, understanding that we may
make changes as we go along.
Saturday
10:00
11:00
12:00
12:30
1:30
2:00
3:00
3:30
4:00
Introductions
Potluck and nutrition movie
Discussion
Nutrition lecture and discussion
Food demo
Meal planning
Food demo
Food demo
Grocery store tour(s)
Sunday
10:00
10:30
11:00
11:30
12:00
1:30
Food demo
Farmed animal film and discussion
Animal testing film and discussion
Brown bag lunch
Leave for CJ Acres Animal Rescue Farm
If we car pool, then each vehicle can have a discussion about how to handle things like
holiday meals.
Tour of CJ Acres Animal Rescue Farm
We will have alternate plan if there's bad weather.
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Resources
Books
The China Study
T. Colin Campbell
Thanking the Monkey
Karen Dawn
The World Peace Diet
Will Tuttle
Jacksonville-area restaurant guide
Vegan eateries
Dig Foods
Riverside Arts Market
www.facebook.com/digfoods
Loving Hut
Orlando
www.lovinghut.us/florida
Ethos
Winter Park, FL
www.ethosvegankitchen.com
Present Moment Café
King St, St. Augustine
www.thepresentmomentcafe.com
Sweet Theory Bakery
1243 King St, Riverside
387-1001
Garden Café
810 W Colonial Dr
Orlando, FL 32804
407-999-9799
Non-vegan restaurants with vegan options
Buddha’s Thai
Jax Beach
www.buddhathaibistro.com
Enza’s
Mandarin
Enzas.net
Casa Maya
St Augustine
www.facebook.com/pages/CasaMaya/198767366613
European Street Café
Multiple locations
europeanstreet.com
Farah’s Pita Stop
Southside
farahspitastopcafe.net
Chipotle
Multiple locations
chipotle.com
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The Floridian
www.thefloridianstaug.com
St. Augustine
Masala
Mandarin
jaxmasala.com
Green Erth Bistro
San Marco
green-erth-bistro.com
Mellow Mushroom
Multiple locations
mellowmushroom.com
Moe’s
Multiple locations
www.moes.com
Green Room
Cocoa Beach
greenroomcafecocoabeach.com
Mossfire Grill
Five Points
www.mossfire.com
Hala
Multiple locations
halafoods.com
Museum of Contemporary Art
Downtown
MOCAjacksonville.org
Hovan
Five Points
hovan5points.com
Pattaya Thai
9551 Baymeadows Rd
646-9506
Ptgrille.com
India's Restaurant
9802 Baymeadows Rd
620-0777
Kickbacks
Riverside
www.facebook.com/kickbacksgastropub
PF Chang
St. John’s Town Center
904-641-3392
www.pfchangs.com
Lemongrass Thai
9846 Old Baymeadows Rd
645-9911
www.facebook.com/lemongrassjax
Seasons 52
St. John’s Town Center
Seasons52.com
Soup’s On
Riverside and Atlantic Beach
soupsonjax.com
Los Portales
Multiple locations
www.losportalesgrill.com
Sun Ray Cinemas
Five Points
Sunraycinema.com
Manatee Café
St. Augustine
www.manateecafe.com
TacoLu
1712 Beach Blvd.
Jax Beach
904-249-TACO
tacolu.com
Mandaloun
Baymeadows
mandalounjax.com
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Tapa That !
Five Points
tapathat.com
Tossgreen
Southside
Tossgreen.com
Tijuana Flats
Multiple locations
Tijuanaflats.com
Jacksonville-area shopping guide
Community-supported agriculture
Palmetto Organics
www.palmettoorganics.com
KYV
KYVfarm.com
Groceries
BioMax
Atlantic Beach
www.facebook.com/BioMaxStore
Grassroots
Five Points and Fleming Island
www.thegrassrootsmarket.com
Native Sun
Baymeadows and 9A or San Jose in Mandarin
Nativesunjax.com
Whole Foods
San Jose in Mandarin
Wholefoodsmarket.com
Other
Hickory Ridge Organics
Vegan bath and body products
St. Augustine
www.hickoryridgeorganics.net
LUSH
Cruelty-free bath and other personal care items,
many are vegan and clearly marked
St. Johns Town Center
lushusa.com
Kind Walking
Shoes and belts
St. Augustine
www.kindwalking.com
Ponte Vedra Soap Shoppe
Riverside Arts Market
pvsoap.com
Jacksonville-area volunteer opportunities
CJ Acres Animal Rescue Farm
Farmed animal sanctuary
Keystone Heights, FL
cjacres.org
Jungle Friends Primate Sanctuary
Gainesville
www.junglefriends.org
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Kindred Spirits
Farmed animal sanctuary
www.kindredspiritssanctuary.org
Labrador Retriever Rescue of Florida
www.labradorrescue.net/community/events/ja
x
Saving Animals Via Education (S.A.V.E.)
Local protests and online activism
www.savinganimalsviaeducation.org
Sea Shepherd Jacksonville
Activism to protect ocean wildlife
www.facebook.com/SeaShepherdJacksonville
Rooterville Animal Sanctuary
Farmed animal sanctuary
Melrose, FL
www.rooterville.org
Jacksonville social opportunities
Jax Vegan Love
Purely social gatherings
jaxveganlove.com
Northeast Florida Vegetarian Society
Meet-ups for dinner, speakers, etc.
facebook.com/NFVegSociety
http://www.meetup.com/NFVegSociety/
NFVegSociety.org
MentorMe Vegan
Weekend intensives and mentoring pairs
www.facebook.com/pages/Mentor-Me-VeganMentoring-Program
www.endxmeat.org/mentorme-vegan.html
Jacksonville vegan business guide
Bill Angel, Licensed Massage Therapist
Massage by appointment; seated massage at
Riverside Arts Market
willangel1954@gmail.com
Jacksonville Health and Wellness Center
Chiropractic, nutrition, massage, yoga, and
more
www.drrepole.com/
Food for Life
Healthy cooking
www.pcrm.org/health/diets/ffl/ffl-the-powerof-food-for-health
Mind Your Ripples
Vegan catering and private chef services
www.mindyourripples.com
Francesca Taylor, Yoga Instructor
One-on-one and small group sessions
www.facebook.com/francesca.taylor.14
Mobile Math Coach
High school and college mathematics,
SAT/ACT/GRE/GED/FCAT preparation, and skill
development
www.mobilemathcoach.com
Fresh
Fresh vegan hot sauces, bread, cookies and
more
At Grassroots and Riverside Arts Market
www.freshjax.com/
The Right Editor
Writing instruction and professional editing
therighteditor.com
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Shakti Life Kitchen
Raw-vegan catering and prepared foods,
available for delivery and at local stores
shaktilifekitchen.com/
Taylor Made Carpet Care
Carpet, upholstery, and car interior cleaning
and stain removal (cat trees, as well)
www.facebook.com/pages/Taylor-MadeCarpet-Care/224909097553224
Online resources
Animal rights
Animal Defenders International
www.ad-international.org
Grey2K Project
Working to end greyhound racing
www.grey2kusa.com
Animal Rights Foundation Florida
www.animalrightsflorida.org
Mercy for Animals
mercyforanimals.org
Animal Rights: The Abolitionist Approach
www.abolitionistapproach.com
PETA's Action Alerts
http://www.peta.org/action/default.aspx
Beagle Freedom Project
Rescuing and rehoming beagles used in
research
www.beaglefreedomproject.org
Apps
AnimalFree
itunes.apple.com/us/app/animalfree/id357422989?mt=8
play.google.com/store/apps/details?id=com.sy
mbiotic.animalfree&hl=en
Buycott
buycott.com
Happy Cow
www.happycow.net/mobile.html
Education
Meet Your Meat
www.peta.org/tv/videos/celebritiesvegetarianism/87206203001.aspx
DIY Natural
www.facebook.com/diyNatural
Physicians Committee for Responsible
Medicine
PCRM.org
The Last Heart Attack
www.cnn.com/video/?/video/podcasts/gupta/s
ite/2011/08/29/sgmd.last.heart.attack.cnn&iref
=allsearch
Earthlings
Earthlings.com
VegWeb.com
Online recipe database
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Shopping
Arbonne
Cruelty-free cosmetics
Moo Shoes
Vegan shoes, belts, wallets, and more
www.mooshoes.com
Etsy
Vintage and handmade goods, search on
“vegan”
Etsy.com
Pangea Vegan Products
www.veganstore.com
Vegan Chic
www.veganchic.com
List of Household and Personal Care
Products Not Tested on Animals:
www.peta.org/search/SearchResults.aspxq=cos
metics
Vegan Essentials
Veganessentials.com
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Recipes
Avocado Dip
1 avocado
1- 2 T mustard
1/4 sweet pickles, diced
1. Mix all ingredients together in a bowl using a fork.
2. Enjoy with tempeh.
Cream of Broccoli Deluxe
6 c. vegetable stock or boullion
1 rounded cup raw cashews
1 medium onion, chopped
1 celery stalk, chopped
1 large carrot, chopped
1 garlic clove, minced
1/2 large red bell pepper, chopped
2 medium unpeeled potatoes, cubed
1 large head broccoli, including stem, chopped (about 4 cups)
2 tsp. dried thyme
1 tsp. sea salt
1/2 tsp. black pepper
Puree 1 cup of the stock with the cashews in a blender until smooth. Set aside.
In a 3-qt. pot, cook the onion, celery and carrot over medium heat in 1 cup of the stock for 5 minutes.
Add the garlic, bell pepper and potatoes and cook for 2 more minutes. Add the remaining 4 cups stock
and the broccoli, thyme, salt, and black pepper, and bring to a boil over high heat. Cover and simmer
until the broccoli and potatoes are soft, about 10 minutes.
Stir the cashew mixture into the soup. Puree about half of the soup in batches in your blender (or use an
immersion blender right in the soup pot.) Reheat. Serve.
Source: Forks Over Knives, Campbell and Esselstyn; recipe by Anastasia St. John
Diana’s Vegan Mac and Cheese
1 box elbow macaroni or shells
1/2 c vegan margarine (I use Earth Balance organic)
1/2 c flour
3 1/2 c warm water
1 1/2 to 2 t salt
2 T soy sauce
1 1/2 t garlic powder
10
pinch turmeric
1/4 c oil
1 c nutritional yeast flakes
paprika
Cook pasta according to box directions. Melt margarine in saucepan over low heat. Whisk in flour and
continue to beat over medium heat until smooth and bubbly.
Whip in 3 1/2 c water, along with salt, garlic powder, soy sauce, and turmeric, beating well. Cook until
thickened and bubbly. Whip in oil and yeast.
Add sauce to macaroni in casserole dish, mixing part and pouring part on top. Sprinkle with paprika and
bake uncovered 15 minutes at 350F. Put under broiler for 3-5 minutes until sauce becomes stretchy and
crisp.
Grilled Tempeh and Avocado Dressing With Green Bell Peppers and Celery
2 blocks tempeh of choice
1/2 c soy sauce or coconut liquid amino
1-2 T bay seasoning
Directions:
1. Combine in a bowl ½ c aminos and bay seasoning and set aside.
2. Sautee tempeh in skillet until browned (no oil needed; this takes only about 3 minutes per side)
3. Let tempeh cool for 3 minutes then crumble and massage into amino mixture
4. Sautee for another 3 minutes — presto!
Guacamole Soup
1 red pepper
1 avocado
2 celery stalks
1 cucumber
big handful spinach or other green
1 lemon - peeled if you don't want the peel
1/2 teaspoon salt
1. Cut the red pepper in half. Put the half with seeds into the Vitamix.
2. Cut the avocado in half. Put half the avocado into the Vitamix.
3. Add rest of ingredients into the Vitamix.
4. Blend on high until smooth.
5. Add in the other half of the red pepper and avocado.
6. Blend on 1 just a few seconds to cut up the pepper and avocado, but still have pieces.
7. Pour into a bowl and enjoy. This makes 2 servings or 1 large serving
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“Instant” Chocolate Chia Pudding
Gluten-free, soy-free, and sugar-free, this chia pudding sets quicker than other versions, since the seeds
are blended first. It sets up almost instantly, and is fudgy, coconutty, and yummalicious!
1 c plain or chocolate non-dairy milk (see note below)
1/2 c (packed) pitted dates, plus another 1-3 dates to taste (or 2 T pure maple syrup plus 2 -3 T coconut
sugar or more maple syrup, adjust sweetness to taste, see note)
3 tbsp chia seeds (black or white)
1 1/2 T cocoa powder
1/8 t sea salt
1/2 t pure vanilla extract (or can use the seeds scraped from one vanilla bean)
2 – 3 T unsweetened shredded coconut
2 T mini non-dairy chocolate chips (optional for sugar-free option – but SO fab, even a tbsp!)
In a blender, add milk, dates (or coconut sugar/maple syrup), chia seeds, cocoa, salt, and vanilla. Blend,
starting on low speed and then working up to high speed, for a minute or more, depending on blender,
until the seeds are fully pulverized. Taste, and if you’d like it sweeter, add another few dates or another
tablespoon of maple syrup or coconut sugar. If you’d like a thinner pudding, add another drop of milk
and blend again. It will thicken a little more as it chills. Transfer mixture to a large bowl/dish, stir in
coconut and chocolate chips, and refrigerate until chilled, about 1/2 hour or more. It will thicken more
with chilling, but really can be eaten straight away, especially if using the dates as they also thicken the
mixture. Serve, sprinkling with more coconut, topping with fresh berries or other fruit if desired. Serves
3.
Milk Note: I typically use unsweetened plain or vanilla almond milk when I make this pudding. If you
are using a sweetened vanilla or chocolate milk, you may want to reduce the sweetener.
Sweetener Note: Dates are terrific in this pudding! I wasn’t sure I’d like it as much as using maple syrup
or coconut sugar — but I like it as much, or more! If you’d prefer to use all maple syrup, it will thin the
mixture slightly more than if using a combination of coconut sugar and maple syrup. So, reduce the milk
measure just slightly under 1 c.
Source: Dreena Burton's Plant-Powered Kitchen
Kale Salad With Avocado Dressing
1 bunch of kale
1 ripe avocado
1/2 cup sprouts
2 carrots, grated
1/2 beet, grated
1 cucumber, chopped
1. Wash and chop kale into small pieces. Sprinkle with sea salt and massage kale for softened texture.
2. Using hands massage avocado onto kale. You can use a little lemon juice if avocado is not extremely
soft.
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3. Combine carrots, sprouts, beets, and cucumber and add to salad.
Mango Ice Cream
1 fresh mango, pit and skin removed
1 mini ice-cube tray of frozen canned coconut milk
1-2 frozen bananas
Combine ingredients and blend in high-speed mixer.
Potato Salad
Yukon Gold potatoes
Chopped scallions
¼ - ½ c olive oil
2 T Dijon mustard
¼ bunch dill, minced
4 T white wine vinegar
Salt
Boil and cool Yukon Gold potatoes. Peel if desired (this is optional) and chop. Blend olive oil, vinegar,
mustard, and dill. Adjust ingredients to taste. Mix with potatoes and scallions.
Rice With Currants
1 c brown rice
2 c water
1/8 c currants
1/2 t cumin
1 garlic clove, minced
1/4 knuckle of ginger, diced
drizzle of olive oil
1. Cook rice with water.
2. Combine currants, garlic, cumin, and ginger when rice is about 1/2 cooked (20 minutes).
3. Drizzle olive oil on rice when it has completed cooking.
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Vegan Butter
1/4 cup plus 2 teaspoons milk - soy is what the recipe calls for, but I use my rice/coconut milk
1 teaspoon apple cider vinegar or fresh lemon juice - I have used both and they work great
1/4 plus 1/8 tsp salt
1/2 cup plus 2 tablespoons plus 1 teaspoon coconut oil melted
1 tablespoon oil - sunflower is what I use, canola or safflower oil are ok too
1 teaspoon liquid sunflower lecithin
1. Place milk, vinegar and salt in a small cup and whisk together and let curdle - wait about 15 minutes.
2. Melt coconut oil - then let cool to room temperature. Put coconut oil in the Vitamix or a food
processor.
Add in the sunflower oil, lecithin and milk.
3. Blend on low for a about a minute, until well mixed.
4. Pour into ice cube trays and put into the freezer for 1 hour.
5. Push the butter out of ice cube trays and store in the freezer or refrigerator in a closed container.
6. For a more spreadable butter, add more sunflower oil
Whole-Fruit Margaritas
1/4 c water
3/4 c of tequila
1/4 c of orange liqueur
1 med orange, peeled, halved
1 lime, peeled, halved
1 lemon, peeled, halved and seeded
1/4 c of sugar (more if you like it more sweet than bitter)
6 c of ice
Place all ingredients into blender in order listed. Start on low then quickly increase to high. Blend for 45
seconds or more for desired consistency. Pour into salt-rimmed margarita glasses.
Source: Vitamix
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Acorn Squash Soup Demo:
2 cups "No" Chicken Broth or Veggie Broth
1/2 cup Coconut Milk (in place of the evaporated milk)
1/2 medium Acorn Squash, cooked, peeled, and seeded
1 tsp. maple syrup
pinch of nutmeg
1/4 tsp. ground cinnamon
Salt and Pepper to taste
Directions:
1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Set to variable 1.
3. Turn machine on and slowly increase speed to Variable 10, then to high.
4. Blend for 4-5 minutes or until heavy steam escapes from the vented lid.
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Lunch Recipes:
Collard Greens and Sweet Potatoes
1 -2 bunches of collard greens, de-stemmed and chopped into small pieces
1 can chopped tomatoes
2 sweet potatoes, peeled and chopped into small squares
2 tablespoons maple syrup
spices – I like basil, parsley, oregano, marjoram, salt
Directions:
1. Add collard greens and spices to a pot on the stove.
2. Add water to pot just to cover greens or a little less. Put top on pot. Bring to boil, then turn
down the stove to simmer 10-15 minutes.
3. Add can of tomatoes and chopped sweet potatoes and maple syrup. Cook until sweet potatoes
are soft.
Fall Salad
Mixed baby greens
1-2 honeycrisp apples cut into pieces – or whatever type of apple you have
1 pear, chopped
2 celery stalks
¼ cup dried cranberries
½ cup maple pecans (½ cup pecans, 1 teaspoon maple syrup, mix, dehydrate until crisp)
1 raw small sweet potato grated
Dressing:
¼ cup maple syrup
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1 orange peeled
1 teaspoon Dijon mustard
pinch cayenne pepper
¼ cup dried cranberries reconstituted in 6 tbsp. boiling water
Blend the dressing ingredients, pour over salad just before eating.
Almond Joy Candy
6 tablespoons coconut oil melted
1 ½ tablespoons raw cacao powder
1 teaspoon vanilla
2 tablespoons unsweetened shredded coconut
¼ cup chopped raw almonds
2 tablespoons maple syrup
Melt coconut oil, add rest of ingredients and whisk until incorporated. Pour into ice cube trays
and freeze a couple of hours. Take candy out of ice trays and put into another container in the
freezer.
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Kale Chips
½ cup nutritional yeast
2 teaspoons maple syrup
½ red pepper
¾ cup cashews soaked 2 hours
¼ cup sesame seeds soaked 2 hours
1 garlic clove
1 tablespoon coconut amino acids
1 lemon peeled
¼ to ½ cup water
½ teaspoon Himalayan sea salt
¼ cup sunflower seeds, chopped
2 bunches kale washed, dried and de-stemmed, pulled into large pieces
Blend all ingredients except kale and sunflower seeds.
Tear kale into 3 to 4 inch pieces and place into a large bowl. Pour dressing over kale, add
chopped sunflower seeds. Mix dressing into kale until all the leaves are covered. Put kale onto
dehydrator trays and dehydrate 6-8 hours or overnight. Store in an airtight container. If you
don’t have a dehydrator you can bake these in the oven on low heat until crisp.
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Coconut Macaroons
4 cups unsweetened shredded coconut
Blend in Vitamix until butter. Pour coconut butter into a bowl.
Add in:
2-3 more cups of coconut.
1 ¼ teaspoon vanilla
½ teaspoon almond extract
¼ teaspoon Himalayan sea salt
2/3 cup maple syrup, grade B
Stir until incorporated and continue adding coconut flakes until the batter is stiff. Use a 1 inch
ice cream scoop to scoop out macaroons and place on a dehydrator tray. Dehydrate at 110 to 115
degrees for 24 hours or until the outside is hard.
Dried Mangoes – or any fruit or vegetable
Wash and peel mangoes. Slice thinly. Place on dehydrator trays and dehydrate until crisp – 6-8
hours.
Coconut Yogurt
2 cans high fat coconut milk – Thai Kitchen brand I use
1 package non-dairy yogurt starter
2-4 tablespoons maple syrup or other sweetener
1 -2 teaspoons vanilla
Open coconut milk into pot on stove. Heat to 180 degrees to kill any bacteria.
Cool, add in yogurt starter, maple syrup and vanilla. Dehydrate for 24 hours at 110 degrees. If
you don’t have a dehydrator, place yogurt covered with a kitchen towel in your oven with the
light on and the door shut for 24 hours. Refrigerate.
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Fermented Cheese
2 cups nuts or seeds soaked 8 hours
2-3 tablespoons chickpea miso or 2 probiotic capsules or 2 tablespoons apple cider vinegar
dash salt
½ to 1 lemon – either whole lemon or peeled
2 -3 tablespoons nutritional yeast
1-3 tablespoons water
spices – whatever you like, dill, rosemary, basil, parsley, oregano
Drain nuts. Add all ingredients into Vitamix. Blend until smooth. Spoon cheese into 1 quart jar
or 2 pint jars. Dehydrate 24 hours at 90 degrees. Refrigerate.
For Nacho Cheese – add a red pepper, 2 tbsp coconut amino acids and omit the spices.
Fermented Vegetables
Chop any vegetables you want into small pieces – you can use your Vitamix or food processor or
chop by hand with a knife. These are some I use regularly.
Cabbage, Onion, Celery, Carrots, Cauliflower, Beets, Broccoli, Ginger, Dill, Parsnips
Put vegetables into a large bowl.
Add 1 tablespoon of Himalayan pink sea salt for every quart of vegetables you chopped.
Massage the vegetables with the salt, dill and ginger for 10 minutes until juices are flowing from
the vegetables.
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Bean Sprouts
Put 2 cups beans into a quart mason jar with a screen on top. Add about 3 cups water. Soak
overnight.
In morning drain beans, rinse. Let the beans sit in the mason jar. In the evening rinse the beans
again, drain out all the water. Keep rinsing and draining the beans every 12 hours for a couple of
days until 1/8 to ¼ inch tails form. Cook beans in new water with a piece or two of Kombu –
seaweed.
Salad Sprouts
Put 2-3 tablespoons of salad sprouts into a nut milk bag or a mason jar with a screen on top. Put
the bag into a bowl and cover the sprouts with water overnight. In the morning take the bag out
of the water and rinse the sprouts with filtered water. Tie the bag onto the kitchen faucet.
Continue rinsing the sprouts every 12 hours for 5 to 7 days until leaves form. Take the sprouts
out of the bag and set them in the sun to green. Refrigerate.
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Raw Crackers
1 cup fresh lemon juice
1 ½ cup water or more to get the dough spreadable
5 garlic cloves
3 tbsp dried sage
2 tbsp dried thyme
2 tbsp dried oregano
4 tsp salt
1 ½ cups almond pulp or almond flour
1 2/3 cups flaxseeds ground to flour
¼ cup olive oil
2 to 3 tablespoons sesame seeds for sprinkling on top the crackers
Blend lemon juice, water, garlic and spices in the Vitamix. Transfer to a mixing bowl. Add in
the almond pulp, flax meal and olive oil. Knead mixture to a consistent dough is achieved.
Spread onto 2 dehydrator trays lined with Teflex, sprinkle with sesame seeds and score with
pizza cutter and dehydrate 14 hours at 105 degrees.
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Kombucha Tea
1 SCOBY
6 teabags of organic tea – I alternate using black and green tea
4 teabags of peach tea
1 cup organic cane sugar
4 cups boiled water
1 cup organic pomegranate juice
water to the top of your gallon jar after the scoby is put in
Cotton cloth and rubber band
some kombucha tea as a starter if this is your first batch of tea
Directions:
Boil 4 cups, add tea bags and steep 15 minutes. Take out tea bags. Add in sugar and stir.
Cool tea to room temperature.
Clean your glass jar with vinegar, let dry. Put the cooled tea into the gallon jar. Add the scoby
and kombucha tea (if your first time making the kombucha tea). Then add enough water to the
top of the jar but leave a couple of inches. Cover with a cotton cloth and a rubber band.
Put your hands on the jar and think positive thoughts that the tea will brew well.
Put the jar on the counter out of the way but where it can get a breeze. Let it sit AT LEAST a
week – I let mine set 2-3 weeks. Decant into other bottles or jars and refrigerate.
I usually do a 2nd fermentation with my kombucha tea. You pour the tea into jars that have
organic fruit in them and let them ferment for another few days then refrigerate. I like to use
raspberries, lemon and ginger, and peaches.
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Gluten Free Bread
2 cups water
2 tablespoons apple cider vinegar
1 cup plus 2 tablespoons whole grain teff grains
½ cup plus 1 tablespoon whole grain millet
½ cup plus 1 tablespoon whole grain brown rice
¼ cup freshly ground flax meal
¼ cup coconut oil melted
¼ cup tapioca flour
3 tablespoons maple syrup
1 teaspoon Himalayan sea salt
½ teaspoon xanthan gum
¼ cup warm water
2 ¼ teaspoons yeast
Put 2 cups water and apple cider vinegar in the Vitamix. At night, add the whole grains- teff,
millet, brown rice. In the morning blend the grains smooth. Add the tapioca, flax, coconut oil,
maple syrup, salt, xanthan gum, salt and blend until smooth. Put the yeast into the warm water,
let it proof – make bubbles. Add yeast into the Vitamix and pulse a few times to incorporate the
yeast. Pour dough into a greased loaf pan – or 2 pans. Put a large glass measuring cup with
boiling water into the oven. Put the bread into the oven, shut the door and let the bread rise to
the top of the pan or about 1/3 higher which will take about 45 minutes or 1 hour. Turn on the
oven to 375 and bake for 50 minutes to 1 hour. Let cool and store in an airtight container on the
counter or freezer.
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Eggless Egg Salad
1 block Tofu
¾ tsp black salt
2 heaping tablespoons of Vegenaise
2 large squirts of mustard
1 tablespoon of horseradish
Scallions, Celery, Tomato (Optional)
Do It: Combine in a mixing bowl!
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Avocado Kale Salad
Salad Base
-1 bunch of Tuscan Kale (or favorite variety)
-1 cup broccoli Sprouts (or sprouts of choice)
-Sea Salt
Directions: Remove Kale spine and tear kale into desired sizes. Sprinkle salt on kale and
begin to massage greens until they are wilted and released their moisture.
Garnish
- ½ cup raw pecans
- 1/8 cup maple syrup
Directions: roll pecans in maple syrup (ideally dehydrate or wait 3-4 hours)
Dressing
- 1 avocado, juice of 2 lemons, garlic, salt, ¼ cup olive oil (or less)
Directions: blend dressing ingredients together and then toss into salad and add sprouts and
pecans.
Potato Salad
Potatoes
-Yukon Gold Potatoes
-Red Skin Potatoes
Directions: Bring to boil and simmer until tender (fork punctures easily).
Dressing
- ½ olive oil
- ¼ Dijon Mustard
-Couple splashes apple cider vinegar
-½-1 cup minced Dill
-Salt and Pepper
Directions: add dressing ingredients into mason jar and shake – pour over potatoes while
warm and toss until evenly coated.
Garnish:
-scallions, red onion, celery (optional garnish)
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Raw Ranch Dressing
-1 ¼ cup cashews
-1/3 cup extra virgin olive oil
-¾ cup water
- 2 tbsp. apple cider vinegar
-3 tbsp. lemon juice
-3 Tsp. onion powder
-1 Tsp. dill
-1 Tsp. sea salt
Directions: Blend ingredients together and refridgerate
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