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Inside This Ebook Thank you for downloading your FREE Natural Woman Recipe book. Inside this guide book are fun and delicious recipes that are easy for you to prepare for you and your family. Some meals may require a food processor or blender. The majority of the meals are raw/vegan meals. This is a great recipe book for people wanting to try vegan food. We hope you enjoy the information in this book. Please feel free to share this with your family and friends.

Natural Woman 30 Vegan Recipes www.naturalwomanmagazine.com

~Azizah Nubia Natural Woman Magazine, EIC @AzizahNubia


Almond Milk

Rice Milk

1 cup raw almonds plus filtered water to soak 3 cups of filtered water 1 teaspoon pure vanilla extract or 1⠄2 vanilla bean (scraped) 1 or 2 pitted dates (soaked to soften) or 2 tablespoons sweetener (agave or a few drops of Stevia—these may work better if you do not have a high-speed blender)

1/2 cup brown rice 2 cups water Pinch of salt Honey, maple syrup, white sugar, or other sweetener to taste (optional) 1/4 teaspoon vanilla extract (optional)

Directions: Soak almonds for at least 8 hours or overnight in filtered water (in the refrigerator). Drain water from soaked almonds, rinse the almonds, and place them in the blender with the three cups of filtered water. Blend until smooth. Strain the liquid into a nut milk bag or cheesecloth and squeeze to extract the milk. Place milk back in the blender and add vanilla and soaked dates or sweetener that you chose. Blend until mixed thoroughly. Enjoy! Stays fresh refrigerated in a sealed container for two days. www.dynamicrawfoodcreations.com

Directions: In a dry skillet over medium heat, toast rice grains, stirring frequently until fragrant and just starting to color, about 4 minutes. Transfer to a bowl or jar and add 2 cups water. Set aside to soak for 10 hours. When soaking is complete, pour rice and water into blender, add salt, sweetener (if desired) and vanilla (if desired), and blend at highest setting until rice grains are no longer visible, about 2 minutes. Using a nut milk bag or similarly fine strainer, drip milk into a clean glass storage jar. Chill rice milk thoroughly before serving. Shake well before each use.


Banana Milk

1 large ripe banana 1 cup milk 1-1/2 to 2 teaspoons sugar 1/2 teaspoon vanilla extract Dash ground cinnamon, optional DIRECTIONS: Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately.

Green Smoothie

This smoothie is a great way to get your veggies into your system, without the taste. It’s the perfect combination of veggie and fruit flavors. TIP: Let your creative side come out when making smoothies. If you’re not prone to mangos, try any type of berry instead. Ingredients: 2 bananas, cut in half 1 cup of fresh kale 2 medium oranges (peeled) 1 cup ice made of distilled water 3 fresh mangos (pitted & peeled) Directions: Add your ice first, then the fruits and kale. Blend for about 30 seconds on high. Serves 2-3


Blueberry, Banana Goddess Smoothie

1 apple 2 leaves kale 2-5 TBSPN flaxseeds 1⁄2 cup organic coconut milk bunch of organic strawberries 1 banana 1 cup or more blueberries Directions: Add 1 cup of ice and blend in a blender

Vitamin C Blast Smoothie

1 cup orange juice 1/2 cup of strawberries 1/2 cup of pineapple chunk Directions: Combine all ingredients in a blender, blend thoroughly and enjoy.

Almond & Sunflower Seed Salad (Vegan Chicken Salad)

1 1⁄2 c pre-soaked almonds 1 c pre-soaked sunflower seeds 2 to 4 stalks diced celery 1 small diced onion 1⁄2 tsp Celtic Sea Salt 1⁄2 tsp pepper 1⁄4 c water 3 Tbsp lemon juice 1 1⁄2 tsp kelp granules Directions: Soaking the nuts makes them absorb water, and impacts the texture of the nuts for use in recipes. Soaking nuts also makes them more digestible, but requires 1 to 2 hours.. Process the nuts in a food processor. Transfer to a bowl and combine with other ingredients. Serve on a bed of greens, crackers or spread on a salad


Guacamole 3 ripe Avocados 2 Roma tomatoes diced 2 cloves of garlic minced Pink Himalayan salt to taste Directions: Blend avocados to a smooth consistency Add tomatoes & garlic, mix Add Pink Himalayan salt to taste Serve with tortillas chips, celery, or carrots.

Applesauce (KID RECIPE) Prep time: 10 minutes Ingredients: 2 small red apples 2 tbsp. lemon juice 2 tsp. sugar 2 pinches of cinnamon Utensils: knife (you’ll need help from your adult assistant) blender or food processor measuring spoons serving bowls Directions: Peel the apples and cut them into small pieces. Throw out the core. Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth. Pour the mixture into two small bowls and stir in the sugar and cinnamon.

Early Morning Vegan Burrito Ingredients 1 pound firm tofu, drained (Soy Free) 1 tablespoon nutritional yeast 1/2 teaspoon onion powder 1/2 teaspoon turmeric 2 tablespoons soy sauce 4-5 mushrooms, sliced vegetable oil 3 tortillas 1 avocado, sliced 5 ounces vegan cheese, shredded (Veggie Shredds) jalapeño, sliced ( optional) Directions 1. Crumble tofu in bowl with fork. Add nutritional yeast, onion powder, turmeric, soy sauce and mushrooms; mix. 2. Heat skillet, and add a little vegetable oil. Add tofu mixture, and cook to desired consistency. Set aside. 3. Heat tortillas on stove. Once the tortillas are heated ,fill them with the tofu eggs , cheese and avocado, and jalapeño, if using.

Vegan French Toast Ingredients (use vegan versions): 2 cups vanilla almond 4 to 5 tablespoons flour 3 teaspoons vegan sugar dash cinnamon 4 bread slices nonstick spray powdered sugar, to taste Directions: In a bowl, mix together nondairy milk, flour, sugar, and cinnamon to form a batter. Dip bread in batter and fry in lightly greased pan until golden brown. Serve sprinkled with vegan powdered sugar.


How to Make Seitan (Vegan Meat) Dough 1 cup vital wheat gluten 3 tablespoons nutritional yeast 1/2 cup vegetable broth 1/4 cup liquid amino acid (such as Bragg®) 1 tablespoon olive oil 1 1/2 teaspoons minced garlic Broth 4 cups vegetable broth 4 cups water Directions: Stir vital wheat gluten, nutritional yeast, 1/2 cup vegetable broth, liquid amino acid, olive oil, and garlic in a bowl until ingredients come together into a ball. Knead ball until dough has a rubbery texture. Divide dough into 3 equal pieces and shape into 1/2-inch thick patties. Bring 4 cups vegetable broth, water, and tamari to a boil in a large pot. Carefully place patties into boiling broth; cover pot and return to a boil. Set lid slightly askew to vent steam and reduce heat to low. Continue simmering patties until firm, turning patties occasionally, about 1 hour. Remove pot from heat and set lid aside. Allow patties to cool in broth for 15 minutes before serving. Prep time: 15 mins Cook Time 1 hr.

BBQ-Style Seitan Ribs Ingredients 1 cup vital wheat gluten 2 tablespoons nutritional yeast 2 teaspoons smoked Spanish paprika 2 teaspoons onion powder 1 teaspoon garlic powder 3/4 cup water 2 tablespoons tahini or other nut butter 1 tablespoon soy sauce 1 teaspoon Liquid Smoke about 1 cup of your favorite barbecue sauce. Preheat the oven to 350 and lightly spray an 8×8 baking dish with canola oil. Mix the first 5 ingredients together in a large bowl. Mix the water with the nut butter, Liquid Smoke, and soy sauce and add it to the dry ingredients. Stir to mix well and then knead lightly in the bowl 15-60 seconds (the less you knead it, the more tender it is; the longer, the chewier). Put the dough into the baking dish and flatten it so that it evenly fills the pan. Take a sharp knife and cut it into 8 strips; then turn the pan and cut those strips in half to form 16 pieces: Put it in the oven and bake for 25 minutes. While it’s cooking prepare your grill. Remove it from the oven and carefully re-cut each strip, going over each cut to make sure that the ribz will pull apart easily later. Generously brush the top with barbecue sauce. Take it to the grill and invert the whole baking dish onto the grill (or use a large spatula to lift the seitan out, placing it sauce-side down on the grill). Brush the top of the seitan with more sauce: Watch it closely to make sure that it doesn’t burn. When it’s sufficiently brown on one side, turn over and cook the other side, adding more sauce, if necessary. When done, remove to a platter and cut or pull apart the individual ribs to serve.

No Girl No Worries

To make this without a grill, bake it for 25 minutes without barbecue sauce. Then brush the top with a generous coating of sauce, turn the whole thing over carefully in the pan, and brush the other side with sauce. Bake for another 10-20 minutes or until the sauce has thickened and caramelized slightly but not burned. Remove from oven, cut apart, and serve. For best results when doubling the recipe, cook in two separate baking dishes.


Asian Veggie Wraps

Easy and Delicious Fajitas

Ingredients: Seitan slices 1/2 red onion, sliced thinly olive oil, as needed 1 large portobello mushroom, sliced thinly 1 red pepper, sliced thinly 1 yellow pepper, sliced thinly 1/2 to 1 teaspoon cumin 1/2 to 1 teaspoon chili powder 1/2 teaspoon salt and pepper 1 lime, juiced 1/3 cup salsa 4 flour tortillas 1 large avocado, sliced vegan sour cream, to taste Directions:Saute the onion in a little olive oil until they start sweating. Add mushrooms, a little more oil, a splash water and stir. Let that cook about 2 minutes then add the peppers and 2 tablespoons more water. Stir, cover, and let cook for about 3 minutes. Add seasonings, juice from lime, and salsa and stir well. Let cook for 3 more minutes or until veggies are tender. 4. Add filling to tortillas, and top with avocado and vegan sour cream. Makes: 2 servings, Preparation time: 5 minutes, Cooking time: 20 minutes

4 large cabbage leaves 2 avocados 1 lemon, juiced 2 teaspoons chili powder salt and pepper, to taste 2 cups mushrooms, sliced olive oil, as needed soy sauce, to taste 1 red pepper, sliced handful fresh spinach 2 large tomatoes, sliced sesame seeds, to taste Directions: 1. Lay out cabbage leaves on a plate. In a small bowl, mash avocados into a thick but smooth guacamole. Add lemon juice, chili powder, salt, and pepper, to taste. 2. Saute mushrooms with olive oil, soy sauce, and red pepper. While the mushrooms are cooking in the pan, start spreading guacamole on each leaf, then place spinach on top of the guacamole so it sticks to the leaf. 3. Place the sliced tomatoes on top of the spinach, 1 more spoonful guacamole on top of the tomatoes for the mushrooms to stick to, and mushrooms. 4. Top it off with a pinch of sesame seeds and roll them in your hand like a taco and eat.


Lentil Chili

Raw Kale Avocado Salad w/ Ginger Dressing

cups of lentils 1 cup of diced tomatoes 1 cut onion fresh garlic cloves 1 green pepper 3 tsp Cumin 2 tsp Sea Salt 1 pinch of black pepper Directions Cook beans until soft, when soft add in other ingredients and let simmer for 20 minutes. Top with vegan cheese, cilantro, and vegan sour cream Serve in bowels with tortilla chips Enjoy!

1 head kale, shredded 1 cup tomato, chopped 1/2 avocado 1-2 tablespoons olive oil or hemp seed oil Juice from 1/2 lemon Celtic or Himalayan sea salt, to taste (1/4 – 1/2 t) 1/8 teaspoon cayenne (optional) Optional toppings: raisins, pine nuts, hemp seed nuts, sesame seeds. Direcions: In mixing bowl, toss all ingredients together. Mush everything together (with hands) to created marinated/wilted effect on kale. This makes it much tastier and easier to digest.

Chickpea Lentil Soup

2 tablespoon(s) olive oil onion, chopped ribs celery, chopped 1/2 teaspoon(s) ground ginger 1/4 teaspoon(s) turmeric 1/8 teaspoon(s) ground cinnamon 1 3/4 teaspoon(s) salt 1/4 teaspoon(s) fresh-ground black pepper cup(s) lentils 6 1/2 cup(s) water 1 3/4 cup(s) canned crushed tomatoes in thick puree (one 15-ounce can) 1 2/3 cup(s) drained and rinsed canned chickpeas (one 15-ounce can) 1/3 cup(s) chopped cilantro or parsley Directions: In a large pot, heat olive oil moderately low heat. Add the onion and celery and cook, stirring occasionally, about 10 minutes. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils. Add the water and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes. Add the chickpeas and simmer 5 minutes longer. Stir in the cilantro or parsley.

Drizzle with Ginger Dressing

Ingredients 1 cup olive oil 1 lemon, juiced 3 cloves garlic, minced 3 tablespoons minced fresh ginger root 1 teaspoon prepared ground mustard seed or cumin 2 teaspoons blue raw agave nectar or raw maple syrup ground black pepper to taste

Apple Spinach Splash 1 Granny Smith Apple sliced 2 cups of fresh Spinach, 1 vine ripen Tomato 1 stalk of Celery, 1/2 cup of unsalted Sunflower seeds 1/2 cup Dried cranberries, 1/4 cup of Purple onions 2 tbls of Raspberry vinaigrette Directions: Arrange ingredients on plate layering first with spinach, apples, tomatoes, celery, onion, sunflower seeds, then spinach, drizzle with raspberry vinaigrette


Stuffed Peppers

Vegan Chik’n Quesadilla’s

4 peppers 1 tbsp. olive oil 1 sm. onion, chopped 1 clove garlic, minced 1 tsp. oregano 1⁄2 cup of sliced mushrooms 1 tsp. basil 2 carrots, julienned 1 c.celery, diced 1 tomato, diced 1/2 c. finely chopped walnuts 1 1/2 c. whole grain bread crumbs or pita bread crumbs 1⁄2 cup of coconut milk

Ingredients • 6 flour tortillas • 1/2 cup grated Vegan Cheese substitute We like ‘Daiya’. (mozzarella or cheddar) • 1/2 cup chopped portabella mushrooms • 2 avocados, sliced • 1/2 cup chopped red onions and green onions • 1/2 cup MOCK chicken strips. We prefer Quorn brand. • 1⁄4 cup chopped green bell peppers • 1⁄4 cup of cilantro • 1⁄4 cup of chopped garlic • 1 cup chopped fresh tomatoes • Olive oil for toasting the tortillas • Sea Salt ,black pepper or crushed red pepper to taste Directions: Heat oil in a pan or wok, sauté all ingredients in 2 tablespoons of olive oil and coat well. We are not cooking the vegetable to get limp and soggy, just to coat with all other ingredients. Take one flour tortilla and place it in the pan. Spread some butter/oil on the tortilla. Toast the tortillas for about 10 seconds each side until air pockets begin to form within the tortilla. Spread about 2 tablespoons of the vegetable mixture over one half of the tortilla. Add about a tablespoon of cheese on top of this vegetable mixture.

Directions: Preheat oven to 350 degrees. Wash and clean peppers. Cut off tops and remove seeds and membrane Heat oil in wok or large skillet, add onion and garlic. Saute 1 minute. Add herbs & carrots. Continue to cook 3 to 5 minutes or until carrots are tender, stirring constantly. Reduce heat and add the tomato, walnuts, mushrooms, bread crumbs and coconut milk. Heat through. Stuff mixture into peppers. Spread olive oil in bottom of baking dish. Stand peppers upright. Pour remaining sauce over the tops of peppers. Bake in oven for 30 minutes.

Spicy Black Bean Burgers

Ingredients (organic vegetables) 1 cup black beans, cooked & drained 3 cloves garlic 1 quarter of an red onion 1 half a bell pepper 2 cups flax seed flour 2 cups of bread crumbs (optional) 3 cups of brown rice 1 Tbsp cumin 1 Tbsp chili powder Directions: Drain beans and mash them up in a bowl Cook and drain brown rice In a food processor, turn the garlic, onion, and bell pepper into paste mix bean, rice, and paste (add bread cumbs if mixture) -Add more bread crumbs as needed if the mixture is too wet. Form into patties and bake for 25 minutes flipping burgers half way.

Greens with No Meat

2lbs of your choice of Turnips Greens, Collards Greens, Mustards 1/2 red pepper diced 1, jalepeno pepper, diced 1⁄4 cup Purple onion diced 1⁄2 yellow bell pepper diced 2 Tbs, ginger root shredded 1celery stalk, diced 2tbls Mamushi Himalayan Pink Salt, 1Tbs celery seeds, 1 pinch of cayenne pepper, 2 tbls olive oil 2 capful of apple cider vinegar 1tbls of Blue Raw agave Nectar Directions: In wok or large frying pan, sauté all ingredient in olive oil in med. high heat. Cook for 20 mins.


Fried Chick’n Strips Ingredients: 1 (12 ounce) package water packed silken-style soft tofu, frozen and thawed 1 cup flour or bread crumbs, for coating garlic powder, to taste salt and pepper, to taste paprika, to taste parsley, to taste 1/2 teaspoon vegan sugar 1/4 teaspoon turmeric for yellow color, optional Directions: Drain water from tofu, then smash it. Place between two cutting boards or whatever you have, and use a towel to soak up the water until tofu is about 1/2”thick. Really smoosh all the water out! Mix all the spices and sugar with the flour. Carefully take the tofu apart where it naturally is too thin to hold together; it’s like strips. Make sure tofu is very cold before rolling in flour. Roll cold tofu in flour and spice mixture then let it sit on a plate (very important) and molecularly bond with the flour for 15 minutes-1 hour. Fry in oil until crispy and browned. It’s great with any dipping sauce! I served it with mashed potatoes and artichokes. I bet you could bake it at 350 degrees F for 1 hour, turning a couple times carefully. Enjoy! Source of recipe: This recipe is courtesy of a wonderful accident! I froze the soft silken tofu, when it defrosted all the water just oozed out, I kept squeezing (cause it was kinda fun) and the resulting flattened square looked like something I could tear into strips. I thought the silken soft tofu wouldn’t work for meat substitutes, but this is why it is so good! I don’t want to be running off at the mouth but this recipe is more technique than ingredients.

Vegan Loaf

Ingredients: 1 1/2 cups lentils 1 1/2 cups millet 1 1/2 cups brown rice 9 cups water 1 cup bread crumbs 1/2 cup rolled oats 1/2 cup cashews, finely chopped 1/4 cup olive oil 3 tbsp onion powder 1/2 tsp celery seed salt to taste Directions: Combine lentils, millet, rice and water in a sauce pan. Bring to a boil, lower the heat, and simmer until cooked, about one hour. Pre-heat the oven to 350 degrees. Lightly oil two 8 1/2 x 4 1/2 loaf pans. Add the remaining loaf ingredients and mix well. Transfer mixture to loaf pans and bake for one hour, or until lightly brown and the top is dry to the touch. Create the topping with fresh tomatoes, onions, agave nectar and garlic. Blend in blender until smooth.


Motherland Beans & Rice

RAW VEGAN COCONUT CAKE

Ingredients: 1-1/2 cups dried black-eyed beans 2 red or orange peppers 1 large onion, diced 1 tablespoon oil 1 (14 ounce) can coconut cream 2 tablespoons tomato paste 2 teaspoons paprika 1 teaspoon ground coriander 1 teaspoon ground cumin 1/2 teaspoon chili paste salt, to taste pepper, to taste 1 cup of your choice of rice

2 tsp vanilla extract 1 cup almonds 1 cup pecans 1/2 cup dried apricots (or apples) 1 cup dates Directions: Finely chop nuts in the food processor; slowly add fruits and dates Add vanilla & process till smooth Mold dough into the desired shape (I like the round one layer cake)

Directions: In a large pot, cook the beans in plenty of water until soft. Bake the peppers whole until soft. Allow to cool, then remove and discard the skins and seeds. Roughly chop the peppers. Slowly fry the onion in oil over medium-low heat until very soft. Add the peppers, coconut cream, tomato paste, and spices. Simmer and stir until smooth and creamy. Season to taste. When the beans are cooked, drain and mix into the sauce. Serve immediately on rice or mashed potato (or for even better flavor, leave to stand and reheat when needed).

ICING 1 cup dates 1 cup pine nuts 2 tsp vanilla extract 1 - 2 Tbsp water 1/2 cup coconut Directions: Process dates and nuts and vanilla until smooth and creamy. Add water as needed. Spread on cake - press coconut onto the top and sides of the cake.


Raw Chocolate Chip Cookies Ingredients 1⁄2 cups raw walnuts 12 dates (medjool are best) 1⁄2-3/4 tsp cinnamon 1⁄2 tsp salt 1 1⁄2 tablespoon raw coconut oil (it’s best if it’s very soft, but not liquid) tablespoons cacao nibs Directions: Place dates in food processor and mix until smooth. Add walnuts, cinnamon, salt and coconut oil and mix it all up, again until smooth. Once smooth, add cacao nibs and blend just until nibs are well distributed. After ingredients are mixed, remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. Refrigerate before eating. Makes approximately 15 cookies.

Better Than Brownies Recipe Equipment: food processor Ingredients 1 1/2 cups walnuts, soaked at least 4 hours and rinsed very well 10 pitted dates ( Medjool dates) 1 1/4 cups cacao powder(or organic carob)for dark-chocolate brownies or 3/4 cups cacao for normal brownies . 1 ground vanilla bean or 1 tsp vanilla powder pinch of Pink Himalayan salt Directions: Process the walnuts slightly to break them into smaller pieces. Add the remaining ingredients. Process the mixture, adding very small amounts of water if necessary, until it starts to come together. Do not over-process. You want small chunks of walnut to remain. Do not add too much water, else you won’t get a good batter. Scoop the mixture into a dish (e.g., an 8×8 baking dish) and press the mixture down firmly with the back of a heavy spoon.

Fruit Kabob

Ingredients: 1 apple 1 banana 1/3 c. red seedless grapes 1/3 c. green seedless grapes 2/3 cup pineapple chunks 1 cup nonfat yogurt 1⁄4 c. dried coconut, shredded Utensils: knife (you’ll need help from your adult assistant) 2 wooden skewer sticks large plate Directions: Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it’s fresh. Put the fruit onto a large plate. Spread coconut onto another large plate. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Repeat these steps with another skewer.


Thank You for Reading!!!

30 Vegan Recipe E Cook Book  

You cannot feed your LIVE body DEAD foods and expect to be healthy & Dis-EASE free. Download your FREE copy of Natural Woman's 30 Vegan Reci...

30 Vegan Recipe E Cook Book  

You cannot feed your LIVE body DEAD foods and expect to be healthy & Dis-EASE free. Download your FREE copy of Natural Woman's 30 Vegan Reci...

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