Our intention is to offer easy, conscious and delicious recipes straight from our kitchens or yours. We invite you to send in any delights you would like to share with the rest of the VYS community. And remember, recipes are only guidelines. Inject your own special flavors and play around with the recipes. Food prep is meant to be fun and it’s a great avenue of creative expression. You will find your friends and family showing great interest in your work so make it a family affair. We’ve found that the best meals are those that everyone helps prepare… together!

1) painted fruit
2) spring smoothie (with rec’d options)
3) creamy miso soup
4) carrot coriander soup
5) baby spinach salad
6) crisp Caesar salad
7) earth and sea salad
8) fresh pea mole
9) sun seasoned tapanade
10) walnut pesto
11) classic carrot almond pate (add avo, sprouts and roll in nori)
12) chocolate of the gods mousse

Makes a great breakfast or meal any time of the day.

FRUIT:
Any or all of the following ORGANIC fruit can be used depending on availability

1 banana
1 apple
1 pear
1 mango
1 avocado
2 kiwi fruits
1/2 pint strawberries (frozen and thawed can be used)
1/2 pint blackberries (frozen and thawed can be used)
1/2 pint blueberries (frozen and thawed can be used)
1/2 pint raspberries (frozen and thawed can be used)

PAINT:
1 heaping tablespoon RAW almond butter
1 heaping tablespoon RAW tahini
1 tablespoon grade B maple syrup
1 tablespoon hempseed or flaxseed oil
3 heaping tablespoons spirulina powder
1 cup fresh squeezed orange juice (apple juice and young coconut water are great alternatives if available)
2 tablespoons fresh squeezed lemon juice

Technique
Peel, chop and gently toss all fruit together in a large bowl. In a smaller bowl, mix almond butter, tahini, maple syrup, lemon juice and hempseed or flaxseed oil together until creamy. Slowly stir in spirulina powder with a fork. If the mix starts to get too thick, start stirring in the juice and then add the remaining spirulina and mix to desired consistency.

Spoon paint over each serving of fruit. Lightly sprinkle with ground cinnamon. Try adding other great toppings like shredded coconut, soaked and chopped almonds, and/or hulled hemp seeds.

Some of us like to sprinkle a handful of Nature’s Path Heritage flakes or granola on top and call it CROCODILE CRUNCH!

The Paint does not last very long or store well in the refrigerator so consume immediately and enjoy!

1 cup strawberries, top cut out (frozen strawberries can be used)
3-4 frozen bananas (peeled and frozen until solid)
2 tablespoons raw almond butter (optional)
1-1/2 cups fresh orange juice (fresh water or bottled juice can be used)
1 teaspoon cinnamon (optional)

Technique:
Break the frozen bananas into pieces.
Blend all ingredients until smooth.
Serve right away or stash in the freezer.

A savory, sweet creamy miso soup to make all miso soup blush. This soup also makes a great dipping sauce for sushi rolls.

1 medium avocado
2 Roma tomatoes, or 1 nice tomato cut in half, seeds removed
2 cups coconut water or 1 cup fresh OJ + 1 cup water
1 lemon, juiced
2 tablespoons white miso
2 tablespoons red miso (If only 1 type of miso is available: use all 4 tablespoons white
miso total or only 3 tablespoons red miso total.)
1 tablespoon minced ginger
1 clove garlic
1/2 cup water, or as necessary to thin
3 tablespoons parsley, chopped

1/4 cup green onion, outer skin removed, finely sliced
4 tsp hulled hemp seed or sesame seeds

Technique
Cut tomatoes in half and remove seeds.
In a blender or food processor:
Blend avocado, tomato, coconut water or OJ + water, lemon juice, miso, garlic and ginger until smooth.
Add 1/2 cup or more fresh water as necessary to thin the soup to desired consistency. I like it to be thick.
Add chopped parsley and blend for several pulses until mixed in.
Sprinkle with chopped green onion and hemp seeds or sesame.
Serve room temperature or gently warmed.

This is one of our favorite simple soups. Fresh carrot juice and creamy avocado are a luscious match. Seasoned to perfection with fresh ginger, cilantro and coriander.

2 cups fresh carrot juice
2 teaspoons minced fresh ginger (add more for a little more warmth)
1 medium avocado
1/2 cup fresh loose cilantro
1/4 cup loose parsley
1-2 teaspoons coriander seed, (whole coriander seed freshly ground is best)
1 tablespoon good olive oil (optional)
2 tablespoon nama shoyu
pinch sundried sea salt to taste
2 green onions, sliced finely

Technique
Blend carrot juice, ginger and avocado at medium-high speed until smooth.
Remove cilantro and parsley leaves from the main stems.
Add in de-stemmed herbs, coriander seeds, oil, and nama shoyu.
Blend in pulses at medium speed until mixed. It is preferable to still see small pieces of herbs rather than a uniform smooth color made pale-green from the herbs.
Season with a pinch of salt if necessary to taste.
Peel outer skin of the green onion and slice finely. Sprinkle on top.
Serve chilled.

Tender baby spinach is complimented by sweet pear slices, tossed with a simple dressing for a gorgeous salad. Try using another type of pear if Bosc pears are unavailable.

1 firm bosc pear, sliced into thin wedges
4 green onions
1 tsp sundried sea salt
4 tablespoons good olive oil
2 tablespoons apple cider vinegar
1-1/2 tablespoons balsamic vinegar (optional and excellent)
1/2 lemon, juiced
1 tablespoon raw honey or maple syrup
1# baby spinach leaves
1/2 cup parsley and cilantro leaves, chopped
1/3 cup chopped pecans
sundried sea salt to taste
fresh black pepper

Technique
Peel pear and cut in to slices, cutting away the seeds and core.
Chop green onion finely.
Toss pear and green onion with sea salt, olive oil, vinegar, lemon juice and honey or maple.
Allow to marinate for 5-10 minutes.
Add baby spinach leaves, chopped herbs and pecans and gently toss with salad severs.
Season with salt to taste.
Serve immediately.

An classic Caesar salad with crisp romaine lettuce and a Pinenut Parmesan. Tamarind is a tangy, sweet compliment for an authentic Caesar Salad flavor and can be found in Indian and ethnic markets. Crumble in leftover flat bread as croutons to absorb flavor.

1-2 heads Romaine lettuce

Caesar Salad Dressing: makes 1 pint of thick dressing that will keep fresh for a week.
5 tablespoons raw tahini
1/4 cup pinenuts
2 tablespoons tamarind paste (optional)
1 nice clove garlic
2 green onions, or 1/4 cup sweet onion
1 lemon, juiced
3 tablespoons apple cider vinegar
2 tablespoons maple syrup or 3 soft dates, pitted
3 tablespoons nutritional yeast
1-2 teaspoon black pepper or to taste
1-2 teaspoons sea salt or to taste
2 tablespoons good olive oil (optional)
fresh water, 2 tablespoons at a time as necessary to blend

Technique
Caesar salad dressing:
In a blender or Vita Mix:
Blend tahini, pinenuts, tamarind, garlic, green onion or minced onion, lemon juice, vinegar, maple syrup or dates, nutritional yeast, black pepper and sea salt, adding oil and fresh water, 2 tablespoons at a time as necessary to blend until very smooth.
Season with sea salt and pepper to taste.
Separate Romaine lettuce leaves and break into pieces.
Dollop dressing on, a few tablespoons at a time, and toss with lettuce until well coated, but not drenched.
Serve and sprinkle with ‘Pinenut Parmesan’

Pinenut parmesan:
1/4 cup pinenuts
1/4 cup whole cashews or macadamia nuts
1 teaspoon good oil or fresh water
2-3 tablespoons nutritional yeast
pinch dried garlic granules or powder
pinch sundried sea salt

Technique
Parmesan:
In a food processor or blender:
Chop pinenuts and cashews into a fine meal.
Drizzle in a touch of oil or water.
Chop in pulses until moist and ground.
Add nutritional yeast, dried garlic and salt and chop in pulses until crumbly.

A lovely medley of sea vegetables and land vegetables. Arame is a great, nutty, mild-tasting seaweed to use and hijiki is a bit stronger and takes a longer time to soften. Serve on a bed of mesclun greens or field mix.

2 cups dried arame
1/2 cup finely chopped green onion
1/2 cup sliced red onion
1 clove garlic, finely minced
2 tablespoons minced ginger
1 cup sliced mushrooms, crimini, portabella or shitaki
1/3 cup chopped parsley
1/3 cup chopped cilantro
2 tablespoons good olive oil, sesame oil or flax oil (or a combined blend)
2 tablespoons nama shoyu
1 tablespoon umeboshi plum vinegar or brown rice vinegar
1 lemon, juiced
1-1/2 tablespoons maple syrup, brown rice syrup, agave syrup or raw honey
or alternatively: 1/4 cup fresh orange juice
1 cup shredded carrot
1 cup steamed broccoli
or: to keep it all raw: 1 cup zucchini, quartered and sliced thinly
1/2 cup sliced red bell pepper or shredded beet
1/4 cup pumpkin seeds
3 tablespoons sesame seeds
pinch sundried sea salt

Technique
Soak the seaweed in 3 cups of fresh water just until soft.
Drain off the soak water. (It is best to drain off the soak water before the seaweed is thoroughly soaked as it will then absorb some of the delicious marinade.)
Mix in chopped green onion, minced garlic and ginger, sliced mushrooms, parsley, cilantro, oil, shoyu, vinegar, lemon and sweetener.
Toss together with shredded carrot, broccoli or zucchini, bell pepper or shredded beet, pumpkin seeds, sesame seeds and a pinch of sundried sea salt.
Allow to marinate for at least 15 minutes for flavors to marry.

“Molé” is a type of smashed dish. Traditional molé is made from chocolate and chili peppers. Pea molé is a simply epic smash of peas, cilantro and lime. Perfect every time.

2 cups peas (fresh or frozen and thawed)
1-1/2 cups cilantro leaves
1/4 cup lime juice
1 tablespoon lime zest
1 teaspoon fresh ground black pepper
1-2 tablespoons olive oil (optional)
sundried sea salt to taste
Beautiful served with fresh fig wedges and sliced jicima
1 Jicima (a squat, beige skinned, crunchy root vegetable with white sweet flesh )
1 pint fresh figs, cut into quarters

Technique
In a food processor:
Chop cilantro leaves finely.
Add peas, lime juice and lime zest.
Pulse chop until mixed but not smooth.
Season with black pepper, olive oil and salt.
Squeeze lime juice over the top to preserve.
Peel and slice jicima. Quarter figs and arrange around molé in a shallow bowl.
Serve fresh as the brilliant green of the peas will fade after a few hours.

Tapanade is a traditional Mediterranean spread or condiment made from olives and olive oil. This recipe includes the sweet addition of sundried tomatoes for body and savory flavor.

1 cup sundried olives, pitted
1 cup sundried tomatoes, soaked in 2 cups fresh water until soft (5-15 minutes)
2 tablespoons good olive oil
1 cup artichoke hearts, chopped (optional)
1 teaspoon sundried sea salt, or to taste

Technique
Soak sundried tomatoes in 2 cups of fresh water until softened (5-15 minutes)
In a blender or food processor:
Blend softened sundried tomatoes, pitted olives, olive oil, artichoke hearts and salt until fairly smooth.
Add more oil as necessary to blend.

A boastful basil pesto made rich and creamy by walnuts, touched with sweet savory miso. A beautiful balance. Delicious for a pesto pizza on Essene bread or to stuff mushrooms.

2 cups walnuts, soaked
4 cups loose basil leaves
1/4 cup pinenuts
2-3 clove garlic
2 tablespoons red miso
2 tablespoons good olive oil (optional)
1-2 teaspoons sundried sea salt or to taste

Technique
Soak walnuts in 3 cups of fresh water for 30 minutes to soften. Drain and rinse.
In a food processor:
Chop basil finely.
Add soaked walnuts, pinenuts, garlic, miso, olive oil and sea salt and blend until smooth.
Season with sea salt to taste.

This classic blend is the first paté I ever attempted from my friend Kudra’s recipe. Over the years, with a taste of improvement, it still remains tried and true.

2 cups almonds, soaked
2 cups chopped carrots
1/2 cup chopped celery
1/2 cup chopped red or green onion
1 cup parsley leaves
1 cup cilantro leaves
1-2 tablespoons good olive oil (optional)
2 tablespoons nutritional yeast (optional)
2-3 teaspoons sundried sea salt, or to taste

Technique
Soak almonds in 3 cups of fresh water for overnight (6-12 hours). Drain and rinse.
In a food processor :
Chop celery, onion and herbs finely. Set aside.
Add almonds and carrots and blend until smooth.
Add oil, nutritional yeast and season to taste with salt.
Alternatively-
In a Champion, Green Power or Oscar Juicer with the “blank “plate:
Push through soaked almonds, chopped carrots and parsley and cilantro.
Chop the celery and onion finely. Mix in by hand, seasoning with olive oil, nutritional yeast and salt to taste.

Wrap paté, avocado slices and sprouts in a sheet of nori seaweed to roll a rockin’ sushi roll in a snap.

This "chocolate of the gods mousse" came to me in a dream. (literally). The secret is avocado for a sumptuous, creamy base! A truly decadent chocolate to satisfy any sensual sweet tooth. Raw carob powder can be used as a base with the compliment of a good organic cocoa to lift the flavor to divinity (I recommend Green & Black cocoa powder- for the integrity of the company and their assurance that the cocoa is treated with the respect of low-temperatures to protect luscious flavor and quality)

This mousse can be prepared as a parfait, layered with berries in a wine or martini glass for a stunning appearance. Or, the mousse can be complimented by a crumbly nut crust to serve as a pie. Definitely top with fresh mint leaves, and lick the bowl

with well seasoned love,
Renee

INGREDIENTS

• 3 avocados
• 1/2-cup maple syrup
  or 1-1/4 cup soft dates (as an alternative sweetener)
• 2-4 tablespoons organic evaporated cane juice* (optional- for a sweeter tooth)
• 1-tablespoon non-alcoholvanilla extract
• 1-1/2 tablespoon cold-pressed coconut butter or olive oil (I recommend Omega Nutrition coconut butter as it does not smell or taste like coconut- which interferes with the fine flavor of chocolate)
• 3/4-cup raw carob powder
• 4 tablespoons organic cocoa powder (add a touch more for "darker" chocolate- I adore dark chocolate)
  If raw carob is not available, use a total of 2/3-cup coca (as cocoa has a much stronger flavor than carob), adding more to taste
• 1-pint raspberries or sliced strawberries
• Fresh mint leaves

TECHNIQUE

If you are using dates:

pit the dates and cover with fresh water to soften for 5-15 minutes

Blend avocados (scooped out of the skin without the pit!), with sweet ingredients, vanilla and coconut butter or olive oil until smooth

Spoon in carob and cocoa powder and blend until creamy

Layer with fresh berries in a wine or martini glass and top with fresh mint leaves
This mousse will stay fresh in a sealed container in the fridge for 3-4 days

CRUMBLE CRUST

• 1/2 cup almonds, soaked in fresh water for 8 hours
• 3/4-cup pecans
• 3/4-cup walnuts
• 4-6 soft dates, pitted
• 2 tablespoons maple syrup or raw honey
• 2 teaspoons cinnamon
• pinch sundried sea salt

TECHNIQUE

In a food processor:

chop nuts into a fine meal.

Add dates and maple or honey and chop until well mixed.

Add cinnamon and a pinch of salt.

The texture should be crumbly and sticky.
Press evenly into a pie plate.

Sliced strawberries or bananas can be layered into bottom of the piecrust.

Spread the Chocolate of the Gods Mousse evenly into the pie crust and generously top with fresh berries and mint.