Cashew Paste Dessert



250g cashews

40g uncooked rice

1L water

3-4tbsp honey

(1) Roast cashews in preheated oven at 160 for 12 minutes.

(2) Soak roasted cashews and washed rice in water for at least 2 hours.

(3) Process soaked ingredients together with water in a blender until completely smooth.

(4) Transfer mixture into a small saucepan. Cook over mild heat for 15 minutes, stirring constantly. Remove from heat and stir in honey.

Serve hot and ENJOY!!!


Carrot Potato Lentil Soup


- 1tbsp light olive oil
- 4 cloves of garlic, minced
- 1 medium brown onion, diced
- 400g carrots, diced
- 400g green lentil
- 1/2tsp dried mixed herb
- 1/2tsp cayenne pepper
- 1 vegetable stock cube
- 1.75L boiling water
- 1kg baby potatoes, quartered
- 40g nutritional yeast

1. Add oil to a big soup pot, sauté garlic, onion, and carrots for 3 minutes. Add green lentil, dried herb, and cayenne pepper, stir well. Then, add stock cube and boiling water. With lid on, bring soup to a simmer and set timer to 40 minutes.

2. After 15 minutes, add potatoes.

3. 5 minutes before soup is done, stir in nutritional yeast. Serve hot and ENJOY!!!


Flourless Double Chocolate Peanut Butter Cookies

Yield: 22 Cookies


- 100g light brown sugar

- 60g unsweetened cocoa powder

- 1tsp baking soda

- 250g smooth peanut butter

- 2 eggs

- 2tsp vanilla extract

- 60g dark chocolate chips

(1) Pre-heat toven to 180.

(2) Line a rimmed cookie sheet with a silicone mat or parchment paper.

(3) Into a large mixing bowl sift and combine sugar, cocoa powder, and baking soda. 

(4) Then, add peanut butter, eggs, vanilla extract, and chocolate chips. Gently stir until all of the ingredients are mixed well. The dough will be thick and fudgy, kind of like brownie batter.

(5) Per cookie scoop about a tablespoon of dough and drop it onto the baking sheet. Slightly flatten cookie with back of a spoon. Cookies do not spread much during baking, so it is not necessary to leave much space between them. Bake for 10 minutes, and let cookies cool completely before removing from silicone mat / parchment paper.



Curried Sweet Potato Soup



- 1/2tbsp coconut oil
- 1 small red onion, diced
- 2 cloves of garlic, minced
- 1/2tbsp curry powder
- 1/4tsp ground ginger
- 1/4tsp tumeric
- 700ml vegetable stock
- 700g peeled and diced sweet potatoes, or diced butternut squash
- toasted walnuts (optional)

(1) In a large soup pot, melt coconut oil and sauté onion and garlic for 2 minutes. Add all spices, stir-fry for another 2 minutes.

(2) Add sweet potatoes and vegetable stock. Bring soup to a boil, then cook covered over low heat for 30 minutes.

(3) Purée the soup. Serve hot and garnish with toasted walnuts.  ENJOY!


Apple Sultana Fudge Balls

Yield: 15 fudge balls


150g sultanas

90g sweetened applesauce

90g rolled oats / porridge oats

30g unsweetened desiccated coconut (plus extra to roll in)

Blend all ingredients in a food processor until lightly chunky and the mix is soft and a little sticky. If it’s too dry add a touch of liquid, if it’s too wet to roll add a little more oats or desiccated coconut.

With damp fingers, form tablespoonful balls and roll each ball in the desiccated coconut to coat. Refrigerate for hours before serving. Keep in the fridge for up to a week.


Creamy Curried Parsnip & Lentil Soup



1tbsp coconut oil
2tbsp curry powder
1 medium brown onion, roughly chopped
750g parsnips, peeled and cut into chunks
200g dried red lentils
2 large apples ~400g, peeled, cored and cut into chunks
1 vegetable stock cube
1.75L boiling water

(1) Heat oil in a large saucepan. Fry curry powder and onion together over a medium heat for 3 mins, stirring constantly.

(2) Add parsnips, lentils and apples. Pour over the stock (stock cube + water) and bring to a boil. Reduce the heat and simmer for 30 mins, stirring occasionally, until the parsnips are very soft and the lentils mushy.

(3) Purée the soup in a blender. Serve with natural Greek yoghurt and garnish with fresh coriander, and/or toasted walnuts if desired.


Low Fat Vegan Mac & Cheese



500g macaroni / spirali / pasta of choice
425g pumpkin puree from can
4 cloves of garlic
30g nutritional yeast flakes
1/2tsp onion powder
1/2tsp garlic powder
1/2tsp salt
1/4tsp ground black pepper
1tbsp dijon mustard
1tbsp lemon juice
360ml unsweetened almond milk

(1) Cook pasta according to package directions.

(2) Combine the remaining ingredients in a blender or food processor. Blend until smooth and creamy. 

(3) Transfer the mixture to a large saucepan and bring it to a light boil. Remove from heat and add the cooked and drained pasta to the sauce, stir to coat.



Chocolate Coconut Macaroons

Yield: 24-28 Macaroons


115g dark chocolate ~50-70%
3 egg whites at room temperature
1/4tsp salt
1tsp pure vanilla extract
100g granulated white sugar
25g unsweetened cocoa powder
220g unsweetened desiccated coconut

(1) Melt chocolate. Set aside.

(2) Whisk egg whites just until frothy. Then, whisk in salt, vanilla extract, sugar, and cocoa powder.

(3) Stir melted chocolate and coconut into egg whites mixture. Make sure coconut is well coated. Cover and refrigerate for one hour or until firm.

(4) Preheat oven to 165c. Remove batter from refrigerator and scoop one tablespoon of which per cookie onto a parchment-lined baking sheet, spacing each cookie a few centimeters apart. Bake for about 15 minutes or just until cookies are shiny but still little soft in the center.

(5) Remove from oven and place on a wire rack to cool completely.


Vegan White Bean Basil Pesto


235g cannellini bean drained from can
25g basil
2tbsp nutritional yeast flakes
2tbsp pine nuts / walnuts
2 cloves of garlic
juice of half a lemon
1/2tsp salt
1/2tbsp olive oil
1/2tbsp water

Add all ingredients to a food processor and blend it up!

Spread on toasts and ENJOY!!! (recipe enough for spread on 18 toasts)

Or, add more water to make a thinner pesto for use as pasta sauce.