Академический Документы
Профессиональный Документы
Культура Документы
With a Touch Of
Middle East
100+ Recipes
CHAMIRAN NISSAN
The Plant-based Coach
Introduction
What does a plant-based diet mean?
A plant-based diet means a diet (a way of eating) based on plants like fruits, vegetables, grains, legumes, nuts
and seeds.
The simplest answer is because it's the best! Best for our health, for the animals and for the planet.
Our main toxin sources comes from animal products like meat, fish, poultry, butter, dairy and eggs. Animal
products are loaded with bacteria, antibiotics, hormones, dioxins, parasites, viruses and a host of other toxins.
They are also full of saturated fat, cholesterol and too much protein; with no fibers at all.
The healthiest populations have lived on a plant-based diet, with very tiny amounts of meat, and no dairy.
Scientific studies have repeatedly shown that a plant- based diet not only slows the disease's development,
but also can reverse it. Check out my recommeded books and documentaries in the next page.
A high-fat diet makes us fat and sick, and is linked to almost every type of digestive disturbance, blood
disorder and degenerative disease. A whole food plant-based diet should be more than enough to get your
essential fats. Fruits and vegetables also contain fat! Adding a smal amounts of nuts, seeds, avocado and whole
olives is more than enough.
All oils, including olive oil and coconut oil, are empty calories at best and carcinogenic food at worst.
Can I get all the nutrients my body needs through a plant-based diet?
The major health problems we have today are from getting too much of certain nutrients, and little or none
of others. A whole food plant-based diet is the most nutrient dense diet and provides all the proteins,
vitamins and minerals the body needs in balanced amounts, except for vitamin B12. If you have been on a
plant-based diet for more than 3 years, or if you are pregnant or nursing, then you should take B12 supple-
ments every day.
1
Plant-based diet doesnt taste good to me!
If you are eating a typical western diet, which is heavy in fats/oils, salt and sugar, then you need to reset your
taste buds because these take over all other flavors and makes you addicted to them. Give it at least 3 weeks
and you will never go back, trust me! I can tell when I eat salty things now, its horrible!
Recommended Books
Recommended Documentaries
$ $ $ $ $ $ $ $
2
Contents
Beverages ........................................................ 4
Breads ............................................................. 13
Breakfasts ...................................................... 20
Mains ............................................................ 43
Salads ............................................................ 86
Sides ............................................................. 96
4
Almond Milk
Makes 1 liter
Ingredients:
cup$ almonds
4 cups$ water
2-3$ $ dates
Directions:
- Cover the almonds with water and let them soak overnight.
- Drain the almonds in a strainer and rinse them under cold water.
- In a blender, add the almonds, water, salt and if you are using dates and vanilla.
- Strain the mixture using a strainer, a nut bag or a clean kitchen towel.
- Pour the milk into a glass bottle/jar and refrigerate up to 5 days. The pulps can be used in your home-made
granola.
5
Oat Milk
Ingredients:
1 cup$ $ rolled oats
4 cups$ water
Makes 1 liter
Directions:
- Cover the oats with water and let them soak overnight.
- Drain the oats in a strainer and rinse them under cold water.
- In a blender. add the oats, water, sweetener of your choice, and flavor of your choice.
6
Green Juice
Ingredients:
1$ large cucumber
1$ head of romaine lettuce
5$ green apples
3 $ celery stalks
3 cups$ spinach
1$ lemon or lime
3 cm$ ginger (or more if you like it)
1-2 Servings
Directions:
7
Cabbage Juice
One serving
Ingredients:
2 cups$ kale
1$ $ apple
3$ $ celery stalks
1/2$ $ lemon
Directions:
One Serving
Ingredients:
6$ large carrots
2 $ large beets
1$ orange
$ lemon
1 cm$ ginger
8
Apple Pineapple Juice
Ingredients:
$ pineapple
1$ large cucumber
4$ green apples
2 cm$ ginger
1-2 Servings
Directions:
9
Energy- Boosting Smoothie
Ingredients:
1$ $ banana
2$ $ dates, pitted
cup$ blueberries
1 tsp$ $ flaxseed
2 cups$ water
1-2 Servings
Directions:
10
Strawberry Smoothie
Ingredients:
2$ $ bananas
1 cup$ strawberries
2$ $ dates, pitted
2 cups$ water
1-2 Servings
Directions:
11
Sahlab
2 tbsp$ corn starch - Slowly add the corn starch mixture and simmer for
8-10 minutes while stirring continuously.
1-2 tbsp$ unrefined sugar
- Add rose water, mix, then pour the mixture into
1/4 tsp$$ mahlab
serving cups. Sprinkle with cinnamon and serve
1/2 tsp$$ ceylon cinnamon hot.
12
Breads
13
Fruit Loaf
Directions:
Ingredients:
- Preheat the oven to 200 C (390 F).
2$ $ medium ripe bananas, mashed
1 cup$ $ almond milk or any plant-$ - In a medium bowl, combine all the wet ingredients
$ $ based milk including the bananas and whisk until well blended.
2 cups$ white whole wheat flour
- Add all the dry ingredients and whisk until well blen-
1/3 cup$$ maple syrup ded.
1 tsp$ $ vanilla
- Add the dried fruits and dates, and mix.
1 tsp$ $ ceylon cinnamon
- Brush a 22x12 cm (9x5 inches) loaf pan with tahini
1 tsp$ $ mahlab and pour the mixture into the pan.
tsp$ $ ginger powder
- Bake for 45-55 minutes, or until a toothpick inserted
1 tsp$ $ baking soda into the center comes out clean. Let the bread cool
before cutting into 1-2 cm slices.
1 tsp$ $ baking powder
14
Chocolate Fruit Loaf
Ingredients: Directions:
1 cup$ soy milk or any plant-based milk - Preheat the oven to 200 C (390 F).
cup$ maple syrup - In a medium bowl, combine all the wet ingredients
including the bananas and whisk until well blended.
1 tsp$$ cinnamon
2 tbsp$ blackstrap molasses or date syrup - Add all the dry ingredients and whisk until well
blended.
2 cups$ all purpose flour
- Add the dried fruits and dates, and mix.
2 tbsp$ cacao powder
- Brush a 22x12 cm (9x5 inches) loaf pan with tahini
1 tsp$$ ceylon cinnamon and pour the mixture into the pan.
1 tsp$$ baking soda
- Bake for 45- 55 minutes, or until a toothpick inser-
1 tsp$$ baking powder ted into the center comes out clean. Let the bread
cool before cutting into 1-2 cm slices.
1 tsp$$ mahlab
15
Pastie Dough
Ingredients:
1 tsp$ $ salt
1 tsp$ $ sugar
Directions:
- Dissolve the yeast in the warn water and let it activate for about 15 minutes.
- Add the dry ingredients in a bowl and mix. Creat a well in the center, add the activated yeat
mixture and potatoes.
- Knead for at least 10 minutes, until the dough is soft and smooth, but should not stick to
your fingers. Cover with a dry kitchen towel and let it rise for about 40 minutes in a warm
place in the room.
- Make balls out of the dough, depending on desired sizes, and put them on a large tray. Cover
with a the towel and let them rest for about 20 minutes. I put the tray in kitchen drawers
which let the balls rise without drying them.
16
Banana Bread
I made this recipe while doing Daniel fast, so it's free from yeast, sugar, syrup and flour (gluten),
which is perfect for those who don't tolerate these ingredients. But, I still enjoy this bread even
when I am not fasting. Hope you like it as much as I do!
17
Ingredients:
cup$ walnuts
5$ $ pitted dates, cutted in 4 pieces - Add all the dry ingredients and whisk until well blended.
$ $ each
- Add the flaxseed mixture and mix.
8$ $ dried apricots
- Add the dates and apricots, and mix.
- Brush a 22x12 cm (9x5 inches) loaf pan with tahini and pour the
mixture into the pan. Garnish with more walnuts and poppy
seed if you want.
18
Mini Buns
Ingredients:
- Dissolve the yeast in the lukewarn water and let it activate for about 15 minutes.
- Add the dry ingredients in a bowl and mix. Creat a well in the center, add the activated yeat mixture.
- Knead for at least 10 minutes, until the dough is soft and smooth, but should not stick to your fingers.
Cover with a dry kitchen towel and let it rise for about 30 minutes in a warm place in the room.
- Make balls out of the dough, size of a golf ball, and put them on lined baking sheets, making some
room between them. Cover with a the towel and let them rest for about 15 minutes. I put the tray in
kitchen drawers which let the balls rise without drying them.
- Brush the balls with little bit of water and top with the seeds. Bake for 10-15 minutes or until lightly
golden if you want.
19
Breakfasts
20
Nutella
Ingredients: Directions:
180 gram$ hazelnut butter Put all ingredients in a food processor and
process until smooth. The nutella will get
cup$ maple syrup thicker after a few hours in the fridge.
4 tbsp$ soy milk or any plant-
$ $ based milk
21
Blueberry Bowl
One Serving
Ingredients:
cup$$ fresh or frozen blueberries - Put the bananas, blueberries, dates, vanilla
and water in a blender. Blend until smooth,
1 cup$ $ water but not too long. Blending time will depend
on your blender and the speed you chose, it
2$ $ dates takes less than half a minute in blenders like
Vitamix.
tsp$ $ vanilla extract
1$ $ strawberry
2 tbsp$ blueberries
22
Mamounia
This is a breakfast dish and is served with cinnamon, nuts, ashta (cream) and pita bread. It
is usually very sweet by the added sugar, but you can adjust the sweetness and still enjoy
the great taste. This can also be served like dessert at any time of the day.
23
Ingredients:
1 cup$ $ semolina
24
Black Rice Pudding
2 Servings
Ingredients:
2 cups$ soy milk or any plant-based $ In a large saucepan, mix the rice and soy milk.
$ $ milk Bring to a boil.
1 cup$ $ chopped frozen persimmon
Reduce the heat and simmer for about 15
cup$$ chopped fresh or frozen $ minutes.
$ $ mango
In a food processor, combine the rice mixture,
2 tsp$ $ vanilla powder date syrup, persimmon, cinnamon and vanilla
powder. Process for a few seconds or until well
5 tbsp$ date or maple syrup (if you $
$ $ use unsweetende milk) combined.
tsp$ $ ceylon cinnamon Pour into serving dishes and top with mango
and more date syrup.
25
Rice Pudding
Ingredients: 2 Servings
3$ tbsp$ $ maple syrup Reduce the heat and simmer for about 15 minutes.
1$ tbsp$ $ sugar
Add the vanilla and syrup, and mix well.
1/2$ tsp$ $ ceylon cinnamon
Pour into serving dishes and top with cinnamon
2$ tbsp$ $ ground pistachios $ and pistachios.
$ $ $ (optional)
26
For The Love Of Oatmeal
Ingredients:
1-2 Servings
1 cup$ $ rolled oats
Directions:
3 cups$$ water
27
Wheatgrass Porridge
One Serving
Ingredients:
1 tsp$ $ ceylon cinnamon When you have the consistency you desire, turn o
the heat and add the maple syrup. Allow to sit for 3-4
1 tsp$ $ maple syrup minutes.
28
Overnight Chia Pudding
One Serving
Ingredients:
3 tbsp$ chia seeds - In a blender, add the almond milk, dates and
vanilla, and blend for a few seconds.
2$ $ pitted dates
- In a bowl or covered container, add the milk
tsp$ $ vanilla powder mixture and chia seeds. Mix well.
29
Granola
Ingredients: Directions:
2 cups$ organic unsweetend cornflakes, Preheat the oven to 150C (300 F) and line a large
$ $ lightly crushed baking sheet with parchment paper.
cup$ dried prunes, chopped In a medium bowl, add all the ingredients and mix well.
2 tbsp$ rose water Set aside to cool completely and store in an airtight
container. Enjoy this epic granola with your favorite
2 tbsp$ orange blossom water plant-based milk and fruits/berries.
30
Overnight Chia Pudding
One Serving
Ingredients:
Directions:
1 cup$ $ almond milk (page 5)
In a blender, add the almond milk, dates and vanilla,
cup$$ rolled oatmeal and blend for a few seconds.
2 tsp$ $ chia seeds
31
Strawberry Rice Pudding
Ingredients: 2 Servings
Topping:
Add the rice mixture, strawberries, vanilla and
1/2 cup$ berries of your choice syrup to a blender and blend for a few seconds.
2 tbsp$ date syrup Pour into serving dishes and top with berries and
date syrup.
32
Orange Chia Pudding
33
Ful Medames
Ingredients:
1 can$ $ fava beans + the water
$ $ (or 1 cup uncooked)
1-2 Servings cup$$ soy yoghurt
2 tbsp$ tahini
1$ $ lemon, juiced
Directions:
2$ $ tomatoes, chopped
If using uncooked beans, soak them for 6 hours
4 tbsp$$ chopped parsely
or overnight. Rinse, cover with water and cook
for about 2 1/2 hours or until tender. 1 tsp$ $ cumin
salt to taste
Heat the canned beans, save the water whether
using canned or the homemade.
34
Condiments & Sauces
35
Caschew Cream/ Sauce
1 cup$ $ water
Directions:
36
Not So Cheese Sauce
Ingredients: Directions:
3-4 medium$ potatoes Peel the potatoes and onion, cover with water
and bring to a boil.
1 medium$ onion
cup$ $ water (from the boiling) Once the potatoes are cooked, put them in a
blender with the onion, quarter a cup of the
5 tbsp$ $ nutritional yeast boiling water and the remaining ingredients.
37
Dried Tomato Sauce
Ingredients:
2 cloves$ garlic
Add all the ingredients to a food processor (or a
1 tsp$ $ dried oregano (optional) blender) and process until smooth.
38
Mojo Picon Sauce
Ingredients: Directions:
1 tsp$ $ sugar
39
Ashta (Cream)
Directions:
Ingredients:
40
Sugar Syrup
Ingredients:
2 cups$ sugar
cup$$ water
Directions:
- In a saucepan, add the sugar, water and lemon juice, don't mix.
- Bring to boil and let it cook for about 10 minutes, or until it starts to
thicken.
- Turn o the heat, add rosewater, orange blossom water and mix. Set
aside to cool.
41
Salad Dressing
Ingredients:
Directions:
Seven Spices
Ingredients:
4 tbsp$ paprika
Mix all the spices very well and store in an airtight container.
42
Mains
43
Veggie Balls
Ingredients:
1 clove $ garlic
cup $ walnuts
3 tbsp$ flaxseed
5 tbsp$ water
4 Servings
cup$$ potato flour
1 tsp$ $ salt
1 tsp$ $ curry
1 tsp$ $ paprika
44
Directions:
- Preheat the oven to 200C and line a baking sheet with parchment paper.
- Put the flax seeds and water in a blender and blend until smooth.
- In a food processor combine the cabbage, peas, corn, onion, garlic, walnuts
and mix until smooth.
- Put the mixture in a bowl and add the flaxseed mixture and the remaining
ingredients.
- Stir the mixture well and shape into balls, using a large spoon or a small ice
cream scoop.
- Now, you can choose to serve like that or bake them with 1 can of diced tomatoes, adding som salt and
pepper to the tomatoes, for another 10-15 minutes.
45
Nacho Bowl
4 Servings
Ingredients:
4 cups$ cooked kidney beans or any beans of your choice (canned beans works as well)
46
Directions:
- Cut each tortilla into 8 wedges and lay them on a dry baking sheet in a single layer. You can season them if you wish, by
sprinkling cumin, ground red pepper or cayenne on.
- Bake for 7-8 minutes, or until crisp. Watch them carefully so they don't burn.
- Add equal tortilla slices in each serving bowl. The same for beans, tomatoes, mixed greens, onions, spring onions, mango,
cucumber and jalapenos.
- Mix the avocados, lemon juice, garlic, salt and black pepper with a fork. Add the mixture on top of the servings.
47
Hot Spinach Fatayer- Pasties
1 tsp$$ sugar
tsp$ salt
1 tsp$$ sumac
Directions:
1 tsp$$ chili flakes (optional)
For making the dough, dissolve the yeast in the warn
1 tsp$$ cumin
water and let it activate for about 15 minutes.
tsp$ fresh ground black$
$ $ pepper Add the dry ingredients in a bowl and mix. Creat a well
in the center and add the activated yeast mixture.
1 tsp$$ seven spices
48
Knead for at least 5 minutes, until the dough is soft and smooth, but should not stick to your fingers. Cover with a
dry kitchen towel and let it rise for about 40 minutes in a warm place in the room.
Meanwhile, make the filling by saut the onion, spinach on a medium heat for about 20 min. Add the remaining in-
gredients and mix well. Set aside and let it cool.
Make small balls out of the dough, about 22 pieces, and put them on a large tray. Cover with a towel and let them
rise for about 20 minutes. I put the tray in kitchen drawers which let the balls rise without drying them.
Take one ball at time and flatten it into round on a flat working
surface, using your hands. Fill with a heaping tablespoon of the
filling in the center.
Place the fatayer on a baking sheet and brush with water. Bake in
the middle of the oven for about 20 minutes or until golden brown.
49
Olive Fatayer
cup$$ Za'atar
- When the dough is ready, preheat the oven to 220 C (430 F). cup$sesame (optional)
50
Zucchini Boats
2 Servings
Ingredients:
cup$ frozen chopped spinach - Add the chickpeas and spices, mix and turn o the
heat.
cup$ diced tomatoes
- Place the zucchini halves in a baking dish. Stu with
tsp$$ cumin the filling.
tsp$$ seven spices (page 42) - In a small bowl, combine the tomato paste and water.
Mix and pour on the baking dish.
1 dash$ cayenne pepper $
$ $ (optional)
- Bake for 30- 35 minutes. Serve warm with rice and
tzatziki (page 119).
51
Olive Tagliatelle
Ingrediens: 4 Servings
52
Spinach Stew
2 cloves$ garlic, minced Saut the onion, garlic, spinach and artichokes
on a medium heat for about 20 min.
4 cups$ spinach, fresh or frozen
8$ $ canned artichoke hearts Add the spices and lemon juice, mix and turn
of the heat.
5 tbsp$ lemon juice
Pour a little bit of tahini sauce over if you want
1 tsp$$ cumin and serve warm with whole wheat bread/
toast.
1 tsp$$ seven spices (page 42)
53
Creamy Brussels Sprouts
4 Servings
Ingredients:
1 tsp$ paprika Add the spices and mix. Turn o the heat.
1 tsp$ himalayan salt Serve with cooked pasta, baked potatoes or whole
2 tbsp$ nutritional yeast wheat bread.
54
Mujadara
Ingredients:
4 Servings
1 cup $ jasmin rice, rinsed
The traditional Mujadara use to be fluy and 1 cup$ brown lentils, rinsed
therefore it is hard to get it by using a rice 3 cups$ water
cooker. But if you still want to use your rice
cooker for this recipe then go ahead! ;) tsp$ cumin
- In a non-stick pot, add the rice, 1 cup water from - Serve with the caramelized onions, tzatziki
the boiled lentils, 2 cups water, black pepper,
(page 119 ) and pickled cucumbers.
cumin and salt.
55
Spinach Chili Quesadillas
2-4 Servings
Ingredients:
Directions:
8$ $ whole wheat tortillas
- Saut the onions, bell pepper and garlic over
1$ $ red bell pepper, sliced medium heat until they soften. Use water as
needed to not let them burn or stick to the
1$ $ yellow onion, sliced
pan.
1 clove$ garlic, miced
- Cut the artichoke hearts in 4 parts each and
1 can $ $ artichoke hearts add it to the veggies. Cook for 3-4 minutes and
season with cumin, chili and pepper.
cup$ $ black olives (optional)
- Add the spinach, olives and sauce. Mix and turn
3 cups$$ fresh spinach o the heat after 2-3 minutes.
2 tsp$ $ cumin
- Heat a non-stick pan over medium heat and
1 tsp$ $ chili flakes (optional) place one tortillas on. Top with the mixture and
spread. Place the other tortilla on top and cook
tsp$ $ fresh ground black pepper until light brown and crisp.
cup$ $ caschew sauce (page 36) or - Carefully flip the quesadillas and cook until
$ $ 'Not So Cheese' sauce light brown and crisp.
$ $ (page37 ) for a low-fat
$ $ version - Remove the quesadillas from the pan and cut
into triangels. Serve warm.
56
Veggie Soft Wrap
2-4 Servings
Ingredients:
Directions:
4 large$ soft wraps
- Rinse the eggplant rounds with water
1 big$ $ eggplant, sliced in 1cm thick
(this allows the spices to stick better)
2 medium$ tomatoes, sliced and season with salt, pepper and thyme.
Grill in the oven or on any grill.
1 medium$ red onion, sliced
- Spread about 1-2 tablespoons of the ba-
4 small $ pickled cucmbers, sliced
ba ghanough and 1-2 tablespoons ajvar
2 cups$$ mixed greens onto one wrap. Add a row of eggplant
slices, tomato slices, cucumbers, onions
cup$ $ baba ghanough (page 113) and cup mixed greens. Roll the wrap
and repeat with the other wraps. Serve
cup$ $ ajvar relish (page 116)
with sweet potato fries (page 107 ).
1 tsp$ $ dried thyme
57
Veggie Feast Pizza
Ingredients: 2 Servings
1 tsp$ curry
2 tsp$ oregano
58
Banana Curry Pizza
Ingredients:
cup$ water
1 tsp$$ curry
2 tsp$$ oregano
Directions:
59
Baked Potato Boats
4 Servings
Ingredients:
60
Directions:
- Preheat the oven to 220C. Wash the potatoes and pierce each potato several times with a fork or sharp knife.
Put them in the oven and bake for 45-60 minutes, depending on the size of your potatoes, until the skin is
crisp and the flesh soft (knife easily pierces the potatoes).
- Meanwhile, saut the onion, garlic and pepper over medium heat for 3-4 minutes. Add the beans, corn, toma-
toes, tomato paste and cook for 4-5 minutes.
- Season with salt, black pepper, smooked paprika, cumin, chili powder and parsley. Turn of the heat.
- Slice each potato in half lengthwise. Using a spoon, scoop out the flesh, leaving about 1/4 inch intact.
- Chop the potato flesh, add to the stew and mix. Line a large baking sheet with parchment papper and add
the potato skins on.
- Evenly fill each skin with the stew and pour over the sauce. Bake for about 6-8 minutes. If you like crispness
then bake them for another 6-7 minutes.
61
Broccoli Lentil Soap
62
Hot Creamy Spaghetti
Ingredietns: 4 Servings
1/3 cup$ $ tomato paste - In a medium pot, add the tomato paste,
potato mixture, 2 cups water and the
3 cups$ $ pasta cooking water remaining ingredients. Cook on a medium
heat for 3-5 minutes.
2 tbsp$ $ nutritional yeast
- Add the spaghetti and mix. Cook for 3
1 tsp$ $ oregano minutes and let it sit for 5-10 minutes before
serving.
1 tsp$ $ black pepper
63
Dolma
8 Servings
64
Directions:
- Meanwhile, prepare cabbage leaves by removing the hard round core and place the whole cabbage in a large pot
with boiling water, reduce to medium heat.
- Blanch the cabbage leaves until they peel o and soften enough to wrap, don't overcook. Transfer into a colander
to drain. Peel the rest of the leaves one by one as they become soft.
- In the same pot and hot water, rinse all the grape leaves if you are using fresh leaves and cook for about 2 minutes
if using pickled; drain and cut o any stems. Transfer into a colander to drain.
- To make the filling, combine all the ingredients in a large bowl and mix well.
- Prepare a heavy bottomed pot by cover the bottom with potato slices.
- Begin with grape leaves by laying out one leaf (shiny side down) on a clean surface and place about a teaspoon (de-
pending on the size of the leaf) of the rice mixture horizontally in the center, towards the bottom.
- Fold the left side into the center, follow with the left and roll into a cigar shape, folding the sides in as you roll.
Place them tight to one another in the prepared pot.
- Once done with all grape leaves, begin with cabbage leaves. Lay out one leaf and place about a tablespoon of rice
horizontally in the center and roll up. You don't need to fold the sides. If the leaf is too large, divide into two. Pla-
ce in the same pot.
- Place a plate on the top to weigh the dolmas down and gently pour about 1 liter hot water over the dolmas.
- Cook on a high heat for 15 minutes. Lower the heat and cook for 60-80 minutes.
- Remove the plate carefully and taste one dolma, they should be very soft and the rice should be cooked, almost
melts in your mouth! If not, cook them longer but check out the water and add more hot water if needed.
- Dolmas can be stored in the fridge for up to 5 days and they just get tastier and tastier.
Notes:
- If you have any filling left, wash a few tomatoes, cut the top, hollow out and fill. Cover the filling with the top pie-
ces of the tomatoes or with leaves (one grape or cabbage leaf for each tomato).
- If you have any cabbage left (can be stored in the fridge for 5-6 days) make some yummy veggie balls (page 43)!
Potato Kibbeh
4-6 Sevings
66
Directions:
- For making the dough, combine all the ingredients in a large bowl and mix well.
- For making the filling, add the mushrooms, cauliflower and onion in a pan on a medium heat.
Cook for about 10-12 minutes or until they are soften and gets nice darker color.
- Add the parsely, 7-spices, salt and mix well. Set a side.
- Brush a baking dish with 1 tbsp tahini and divide the dough in half.
- Spread half the dough with your hand in the baking dish, making a flat surface.
- Spreading the top layer to get a flat nice shaped kibbeh can be tricky, use your hands or roll it
out between two sheets of greaseproof paper.
- Score the kibbeh with a knife, making small squares. Garnish with pine nuts if used.
- Bake for 20-25 minutes. Broil until some of the bites of the potato layer turn golden brown.
Serve warm with salad and tzatziki.
67
Gluten-free Potato Kibbeh
1 tsp$ $ cumin
tsp$ $ dill
4- 6 Servings
For the filling:
Directions:
4 cups$ chopped mushrooms
- Preheat the oven to 200C.
1 cup $ finely chopped caulifl-
$ $ ower (or processed in
- For making the dough, combine all the ingredients in a large $ $ a food processor)
bowl and mix well.
1 cup$ $ chopped onion
- For making the filling, add the mushrooms, onion, cauliflower
and pine nuts in a pan on a medium heat. Cook for about 10- cup$$ finely chopped parsely
12 minutes or until they are soften and gets nice darker color.
3 tsp$ $ seven spices
- Add the parsely, 7-spices, salt and mix well. Set a side.
1 tsp$ $ salt
- Brush a baking dish with 1 tbsp tahini and divide the dough in
half.
- Spread half the dough with your hand in the baking dish,
making a flat surface.
- Spreading the top layer to get a flat nice shaped kibbeh can
be tricky, use your hands or roll it out between two sheets of
greaseproof paper.
68
Eggplant soup
Ingredients:
2$ $ large eggplant
1 $ $ package diced
$ $ tomato
1 tsp$ $ cinnamon
69
Taco Soup
Ingredients: 4 Servings
2 cups$ canned corn - Add the mince (or beans) and corn, and simmer for 15
minutes, or until the potatoes are tender.
3 cloves$ garlic, minced
- Add the spices and jalapenos. Serve with taco chips,
4 tbsp$ jalapeno (optional)
spring onion, avocado and vegan sour cream/creme
1,7 liters$ boiled water fraiche.
4$ $ tortilla chips
$
1$ $ avocado, sliced
70
Taco Crunch Wrap
Ingredients: 4 Servings
1$ $ meatless mince (page 78) - Lay out a tortilla on a flat surface and spread a layer of the
$ $ seasoned with 5 tbsp taco
$ $ seasoning meatless mince on the center, the size of a tostada shell if
using any.
2$ $ tomatoes, chopped
- Top with some cheese sauce and place the tostada shell over.
$ $ large cucumber, chopped Top it with some tomatoes, cucumber, pickled cucumber,
lettuce, onion and chunky salsa.
2 cups$ chopped lettuce
- Fold the tortilla by folding the edges to the center in a
1 cup$ $ not so Cheese sauce $
$ $ (page 37) clockwise pattern, until the tortilla is completely folded
over.
4$ $ pickled cucumbers, chop-
ped - Carefully, place the crunch wrap seam-side down on the
warm pan and cook in 2-3 minutes, or until it is browned.
1$ $ medium onion, chopped Flip and cook for 2-3 minutes or until it is browned on the
other side too.
1 cup$ $ chunky salsa
- Repeat the same process with all of the tortillas. Serve
warm.
71
Rice Fatteh
4 Servings
Ingredients:
1 cup$ $ unsweetened plain soy - Cut the bread into small squares (1 inch) using a kitchen
$ $ yoghurt scissors, and put them on a baking sheet. Bake for 10
minutes or until browned and crispy.
4 tbsp$ pine nuts, toasted
- Meanwhile, heat the chickpeas with 1 cup water on a
2 tbsp$ tahini
medium heat. Season with cumin.
3 cloves$ garlic, minced
- Make the sauce by combining the yoghurt, tahini, garlic
4 tbsp$ lemon juice lemon juice, and water. Mix well.
5 tbsp$ water - In a large serving dish, spread the bread squares and add
the warm rice on top.
1 tsp$ $ cumin
- Add the chickpeas (including the water) and the pine
1 tsp$ $ dried mint
nuts on top of the rice. Cover with the sauce.
1 tsp$ $ cayenne powder (optional)
- Season with dried mint and cayenne. Garnish it with
cup$$ parsely, chopped parsely. and serve immediately.
72
Falafel Wrap
3 cloves$ garlic
1$ $ lemon, juiced
4 Servings
cup $ chopped onion
$ Directions:
1 tbsp$ falafel spices - For making the tahini sauce, mix 3 tbsp tahini, 2 tbsp lemon
juice, 2 tbsp soy yoghurt, 1 clove minced garlic and 1/2- 3/4
4 tbsp$ parsely
cup water.
1 pinch$ baking soda
- For making the falafel, add all the ingrediens in a food
1 tsp$ cumin processor and process until smooth.
For the falafel wraps: - Use a falafel, meatball spoon or even your hands to shape
the falafel in desired shape and size. Roll in bread crumbles
4$ $ arabic flat bread/ (optional).
$ $ wrap or pita bread
$ $ or tortilla wraps - Bake in the oven for about 15 minutes (200C) or fry in a
non-stick pan until golden brown.
cup$ hummus
- For making the falafel wraps, depending on your choice
4$ $ Lebanese pickled of bread, spread hummus on the warm bread, followed by
$ $ cucumber, cut into lettuce, tomatoes, cucumbers, onions, radish, falafel and
$ $ ribbons
top with tahini sauce or tzatziki. Roll upp and repeat the
process with the remaining wraps.
1$ $ large red onion,
$ $ sliced
2$ $ medium tomatoes,
$ $ sliced
73
Flat Pan Fatayer
Makes 20 pieces
For the dough:
Directions:
4 1/3 cups$ white whole wheat flour
1 cup$ warm water (37 degree) - For making the dough, blend the two small potatoes
with 1/3 cup water until smooth. This should make 1/2
1 1/2 tsp$ dry yeast
cup.
1 tsp$ salt
- Dissolve the yeast in the warn water and let it activate
2 tsp$ sugar for about 15 minutes.
2$ $ small cooked potatoes+ 1/3
$ $ cup water - Add the dry ingredients in a bowl and mix. Creat a
well in the center and add the activated yeat mixture
For the filling: and potato mixture.
4$ $ small cooked potatoes
- Knead for at least 5 minutes, until the dough is soft
1/2 cup$ ajvar relish (page 116) and smooth, but should not stick to your fingers.
Cover with a dry kitchen towel and let it rise for
1/3 cup$ muhammara (hot pepper
$ $ dip) about 40 minutes in a warm place in the room.
74
- Make small balls out of the dough, about 20 pieces, and put them on a large tray. Cover with a the towel
and let them rest for about 20 minutes. I put the tray in kitchen drawers which let the balls rise without
drying them.
- Meanwhile, make the filling by mashing the potatoes. Add the remaining ingredients and mix.
- On a flat working surface, floured, roll out one ball at time, flattening it as much as possible.
- Take about a tablespoon of the filling and spread over the dough.
- Carefully, put the fatyre on the warm pan and cook for 1-2 minutes, or until it is browned. I use a flat woo-
den plate as a weigh so they dont rise as I want them as flat as possible.
- Flip and cook for 1-2 minutes or until it is browned on the other side too.
75
Ghanadeer
Ingredients:
cup$ semolina
For making the balls, combine all the ingredients in a medium 1 tsp$ ground black pepper
bowl (it's very important to throughly blend all the ingredi- 1 tsp$ kibbeh spices
ents to get the full flavor in every ball) and cover the bowl
with a plate or a clean kitchen towel. Let the mixture rest for 2 cups$ water
about 1 hour.
Make small balls, about 1 tablespoon each, and put them in a 1 cup$ $ cooked chickpeas
large tray. 1$ $ medium onion, cut into
$ $ 4 pieces
In a large pot, combine all the sauce ingredients and bring to
3 cloves$ garlic,
a boil. Add the balls and cook for 10 minutes, then simmer
for about 40 minutes. 2 liters$ boiled water
1 tsp$ $ salt
76
Mini Pizzas
Ingredients: 4 Servings
cup$ Muhammara - Make small pizzas (about 1cm thick) and top
with dierent toppings. Top some of them
cup$ tomato paste with za'atar by brushing them with water
first to help sticking.
1 cup$ water
- With a spoon, spread about 1 tablespoon
1 pinch$ himalayan salt muhammara on each pizza and top with
sesame seeds.
1 pinch$ ground black pepper
- In a small bowl combine the tomato paste,
1 tsp$$ oregano water, salt, pepper and oregano, mix
throughly. Top the remaining pizzas with
cup$ mushrooms, sliced tomato sauce, mushrooms and pinnaple.
77
Meatless Mince
Ingredients: 4 Servings
2 clove$ garlic - Add all the ingredients except the flour into a food
processor and process into a smooth paste.
8 tbsp$ flour
- Add the mixture into a frying pan and fry on a medi-
4 tbsp$ tomato paste um heat. Keep stirring with a wooden spoon, adding
the flour slowly to get a nice mince without burning
3 tbsp$ fresh or frozen parsely or sticking to the pan.
tsp$$ salt
78
Sour Lentil Soup
Ingredients: 4 Servings
1$ $ medium onion, chopped - In a large pot, add the onion, garlic, potatoes, lentils,
water and bring to a boil. Cook for about 15 minutes.
2 cloves$ garlic, minced
2 cups$ brown lentils, rinsed - Add the swiss chard, curry powder and salt. Cook for
another 20 minutes (or simmer for about 40 minutes)
1 bunch$ swiss chard, chopped until the potatoes and lentils are tender.
1$ $ lemon, juiced - Add the cumin, coriander, black pepper and lemon juice.
Taste and add more salt if needed.
1 tsp$ $ ground coriander
1 tsp$ $ cumin - Serve warm with lemon halves for more sour flavor.
79
Zucchini Soup
3 cloves$ garlic, chopped - Add the tomatoes, curry paste, and tomato
paste, and cook for 10 minutes.
1 can$ $ diced tomato
- Simmer for about 15 minutes, or until the
3 cups$ boiled water zucchini are soft but not mushy.
1 tbsp$$ tomato paste - Season with the spices and mix well.
1 tsp$ $ red curry paste - Serve hot with any grains of your choice, like
cooked rice or bulgur.
1 tsp$ $ himalayan salt
1 tsp$ $ cumin
80
Baked Brown Lentil Kibbeh
2 cups$ water - Preheat the oven to 200C and line a baking sheet with paper.
cup$$ bulgur
- Cook the lentils in the 2 cups of water for 20-30 minutes or
1$ $ small onion, chopped until most of the water is soaked.
3 cloves$ garlic, chopped - Turn o the heat and add the bulgur. Mix and cover to let the
bulgur expand. Set aside to cool.
2 tbsp$ tomato paste
- Add the remaining ingredients and knead. I made half of the
cup$$ chopped parsely
batch with muhammara.
2 tbsp$ lemon juice
- Form into torpedo shapes and put on the lined baking sheet.
1 tsp$ $ seven spices
- Bake for about 20- 30 minutes or until browned.
1 tsp$ $ cumin
- Serve with rice or bread, salad and tzatziki/ajvar.
1 tsp$ $ himalayan salt
81
Tofu Gratin
Ingredients:
82
Tofu Skewers
Ingredients:
- In a large bowl, mix the tomato paste, yoghurt, mustard, 3 cloves $ garlic, minced
lemon juice, garlic, water, and the spices. Add the tofu
1 tbsp$$ water
and green bell pepper. Toss lightly to coat.
1$ $ bay leave
- Cover, and allow to marinate for at least 1 hour in the
1/2 tsp$ $ black pepper
refrigerator.
1 pinch$ himalayan salt $
- Preheat the grill for medium-high heat, or you could $ $ (optional)
bake them in the oven (200 degree).
83
Slow Cooked Bean and Veggie Soup
Ingredients:
1 cup$ $ buckwheat
3 cloves$ garlic
11 cups$ water
84
Baked Red Lentil Kibbeh
4-6 Servings
Ingredients:
Directions:
2 cup$$ red lentils, soaked overnight
2 stalk$ spring onion, chopped - Preheat the oven to 200 C and line a baking sheet with
paper.
6 cloves$ garlic
- Add all the ingredients to a food processor and process
8 tbsp$ diced tomatoes until smooth. The mixture is very soft but also easy to
form.
8 tbsp$ chopped parsely
2 tsp$ $ seven spices - With your hands, form into torpedo shapes and put on
the lined baking sheet.
1 tsp$ $ himalayan salt$
- Bake for about 30 minutes or until lightly browned.
85
Salads
$ $
86
Raheb Salad
4 Servings
Ingredients:
$ $ large cucumber, finely chopped - Bake or grill the eggplants until skin is burnt and
eggplants are totally soft.
3$ $ tomatoes, finely chopped
- Peel the eggplants and place in a strainer to drain.
1$ $ small onion, finely chopped
Once drained, chop and add to a serving bowl.
2 tbsp $ parsley, finely chopped
- Add the cucumber, tomato, green pepper, onion,
1 tbsp $ mint, finely chopped parsely, mint, sumac, lemon juice, garlic, molasses
3 cloves$ garlic, minced and salt. Mix well and serve.
4 tsp $ sumac
87
Sweet Persimmon Salad
2$ $ persimmon, sliced
2$ $ carrots, shredded
88
Potato Buckwheat Salad
Ingredients: 2 Servings
1 tbsp$$ balsamico
1 tsp$ $ cumin
89
Spinach Chickpea Salad
Ingredients:
1$ $ small sliced red onion - In serving dish, combine all the ingredients and mix.
1$ $ chopped tomato - Pour the dressing on top and mix if you want.
1/2 $ $ chopped ripe avocado
1 tsp$ $ cumin
2 tbsp$ tahini
2 tbsp$ water
90
Roasted Chickpea Salad
Ingredients: 2 Servings
1 tbsp$$ tahini
1 tbsp$$ water
91
Tabbouleh
Ingredients: 2- 4 Servings
1/3 cup$ pomegranate - Soak the parsely in water and one tablespoon apple
cider vinegar for at least one hour. Rinse and strain,
1/3 cup$ finely chopped tomatoes
pressing with your hand to remove any excess water.
1/3 cup$ finely chopped onion
- If using bulgur, pour 1/2 cup boiling water on, stir
1/4 cup$ cooked quinoa or soaked and and allow to stand at room temperature for about 1
$ $ rinsed bulgur (for 1 hour) hour, strain any excess water.
92
Beet Quinoa Salad
1/2 cup$ cooked quinoa - Make the dressing by combining the balsamico,
1 stalk $ spring onion, chopped lemon juice and date balsamico, mix.
2 tbsp$ balsamico
93
Potato Salad
Ingredients:
4 tbsp$ water
1 tsp$ $ cumin
94
Purple Cabbage Salad
2-4 Servings
Ingredients:
1/2$ $ ripe avocado - Pour the avocado dressing on. Mix well.
1$ $ lemon, juiced
95
Sides
96
Potato Rice Cakes
2- 4 Servings
Ingredients:
1 pinch$ cumin - Add the rice into a food processor and process
until smooth.
1 pinch$ salt
- In a medium bowl, add the mashed potatoes,
rice and spices, and mix.
97
Baked Artichokes
8$ $ artichoke hearts
1 tsp$ $ sumac - Mix the lemon juice, garlic, sumac, salt and pepper.
Pour it on the artichokes, using a spoon to fill even
1 pinch $ salt & pepper the inside.
98
Swiss Chard stalks with Tahini
2 tbsp$ $ tahini
Directions:
2 tbsp$ $ water
- In this recipe we will use only the stalks of swiss
1 tbsp$ $ lemon juice
chard, use the leaves in your soups!
1 tbsp$ $ soy yoghurt
- Saut the stalks for 8- 12 minutes, adding little bit
1 clove$ $ garlic of water if needed.
1 cup$ $ chopped swiss - Remove any axcess water and transfer to serving
$ $ $ chard stalks
dish.
99
Mushroom Gravy
Directions:
Ingredients:
1 cup$ $ water
- Add the flour and whisk. Turn o the
2 tbsp$ soy sauce heat when the gravy reaches the desired
consistency.
1 tbsp$$ vegetable broth powder
2 tbsp$ flour
100
Angel Hair Bulgur
4 Servings
Ingredients:
Directions:
1 cup$ bulgur$
cup$ angel hair or vermicelli pasta, - In a pot, saute the pasta constantly until it turns red/
$ $ broken into 2" lengths brown.
2 cups$ liquid fat free vegetable $ - Add bulgur and stir for a few minutes.
$ $ broth or water
- Add the hot broth or water, salt and broth powder (if
1 tsp$ salt used) and stir. Cover the pot.
1 tsp$ fat free vegetable broth $
$ $ powder (if you use water) - Boil on high heat for 4-5 minutes, then simmer until
the water is drained.
101
Papas Arrugadas with Mojo Picon Sauce
4 Servings:
Ingredients:
Directions:
500 gram$ small potatoes (1 lb)
- Wash the potatoes well and bring to the boil with water and salt. 1 tsp$$ himalayan or sea salt
Boil for about 30 minutes or until the potatoes are tender.
1 liter$ water to cover the potatoes
- Preheat the oven to 175 C.
- When the potatoes are ready drain o the water and place them on
a baking sheet.
- Bake for 10 minutes or until they get wrinkled and nice skin color
(depending on how crispy you want them).
- Dip the potatoes into the sauce or pour the whole sauce on the
potatoes before serving.
102
Cold Eggplant Ragout
4 Serving
Ingredients:
1 cup$ $ cooked chickpeas - Meanwhile, saut the onion and garlic in a deep pan for 1-2
1 can$ $ diced tomatoes minutes. Add the diced tomatoes, tomato paste and water,
and cook for 3-5 minutes.
1 tbsp$$ tomato paste
- Add the chickpeas, parsely and spices.
1 cup$ $ water
3 tbsp$ chopped parsely - In a large baking dish, arrange a layer of the sliced eggplants,
then a layer of tomato slices on top.
1 tsp$ $ himalayan salt
1 tsp$ $ seven spices - Pour the chickpea mixture on top and bake for about 25-35
minutes.
1 tsp$ $ cumin
- Let the ragout to completely cool and chill for 2 hours before
serving. Serve cold as a meze.
103
Artichoke Taratour
4 Servings
Ingredients:
1/4 cup$$ oat creme fraiche - In a medium bowl, mix the creme fraiche, tahini, lemon
juice, garlic, water, salt and pepper.
2 tbsp$ tahini
- Chop the artichoke hearts and add to the mixture. Mix
1$ $ lemon, juiced
and serve, or chill before serving.
2 cloves$ garlic, minced
- Serve as a meze or use it in sandwiches.
5 tbsp$ water
104
Mfaraket Kousa
2-4 Servings
Ingredients:
105
Swiss Chard Stew
2-4 Servings
Ingredients:
1 cup $ $ cooked chickpeas - Saut the onion, garlic, and swiss chard on a
medium heat for 5 minutes.
1 medium $ onion, sliced
- Add the chickpeas, lemon juice and spices, and
3 cloves$ garlic, chopped
simmer for about 10-15 minutes.
1 cup$ $ lemon juice
- Serve warm with any grains or bread.
1 tsp $ $ cumin
106
Potato Baked Fries
2- 4 Servings
Ingredients:
Directions:
1$ $ large sweet potato
- Preheat the oven to 2oo C (430 F).
4$ $ large potatoes
- Cut the potatoes into wedges and rinse as
3 tsp$ $ dried thyme
this will make the spices stick better. Place
on a baking sheet lined with parchment pa-
2 tsp$ $ garlic powder
per.
107
Snacks
$ $
$ $
108
Olive Spread
1 tbsp $ ajvar or tomato paste - Refrigerate for at least one hour before
serving.
1/2 tsp $ black pepper
109
Mini Olive Sliders
These mini olive sliders are perfect as a party snacks, instead of all the unhealthy snacks
usually served. You can find the recipe for these mini buns on page 19. Fill with olive
spread on page 109, or any healthy filling of your choice.
110
Eggplant Sliders
12 Sliders
Ingredients:
12 $ $ green or black olives - Put a stick in the middle of each bun and top it
with the sliced pickled cucumbers and olives.
1 tsp$ $ dried thyme
111
Rice Cake & Banana
1/2 tsp$$ ceylon cinnamon I used to eat this with peanut butter, but
both my skin and stomach like it more
without the peanut butter ;)
112
Baba Ghanough
Directions:
Ingredients:
- Preheat the oven to 200 C.
2$ $ large eggplant
5 tbsp$ $ lemon juice - Bake the eggplants for about 40 minutes, or until
they are soft.
4 tbsp$ $ tahini
- Peel the eggplant and strain any excess water.
2 cloves $ garlic
113
Roasted Red Pepper Hummus
Ingredients: Directions:
2$ cloves $garlic
3$ tsp $ cumin
114
Hummus
Directions:
Ingredients:
2 cloves $ garlic
1 tsp $ cumin
115
Ajvar Relish
Directions:
Ingredients:
1$ $ small eggplant - Bake the peppers, eggplant and chilli for about
40 minutes or until tender.
1$ $ chilli ( for hot ajvar)
- Peel and strain any excess water.
2 cloves $ garlic
- Put all the ingredients in a food processor and
1/2 tsp$ $ himalayan salt
process for a few seconds, or until smooth.
116
Herbal Cheese
Directions:
Ingredients:
250 $ gram $ $ tofu - To get the perfect herbal cheese texture, you need to
drain the tofu very well. Use a towel or paper towel to
2$ cloves $$ garlic wrap the tofu, place something heavy on top, and wait
for at least 1 hour.
2$ tsp $ $ dried spring onion
1$ tsp $ $ himalayan salt - In a food processor, combine all the ingredients and
process until smooth.
1/2 $ tsp$ $ ground black pepper
- Shape the cheese by adding the mixture into a small
1$ tsp $ $ dried thyme
bowl and pressing. Flip the bowl on a cutting board or
2$ tsp $ $ rice vinegar serving plate.
1$ tsp $ $ dried mint - Serve with freshly baked bread and grapes.
2$ tsp $ $ frozen or dried chives
117
Stued Medjool Dates
Makes 12 pieces
Ingredients:
12 $ walnuts (24 halves) Drizzle the cinammon inside the dates and
stu with walnuts. Enjoy!
1 tsp$ ceylon cinnamon
118
Tzatziki
Ingredients: Directions:
119
Pizza Buns
Ingredients:
Directions: 1 (50g)$yeast
1 tbsp$sugar
- In a large bowl, dissolve the yeast in the warm soy milk, 37 degree.
1 tsp$ $ salt
- Add the sugar and salt, and gradually add the flour. Knead for 5-10
minutes, cover and let it rise for 30 minutes.
For the filling:
- Meanwhile, make the filling by mixing all the ingredients.
6 tbsp$ tomato paste
- Roll out the dough into a large rectangel and cover with the filling.
Roll it up longways and cut into rounds. 6 tbsp$ water
120
Sweets
121
Raw Coconut Bar
4 Servings
Ingredients:
Directions:
10-12 $ $ $ dates
- Process everything in a food processor.
1/3$ cup $ $ almonds
- Shape into a square chunk (use parchment
1/3 $ cup $ $ shredded coconut
paper if necessary).
4$ tbsp $ $ raisins
- Cut into pieces and enjoy.
1$ tsp$ $ vanilla powder ( or a little
$ $ $ bite of vanilla bean)
122
Chocolate Nice Cream
Directions: 2 Servings
4$ $ dates
123
Meringues
Ingredients:
Directions:
- Preheat the oven to 100C and line two baking - If you chose to make larg meringues for a cake
sheets with parchment paper. (like in picture), then they need more time in
the oven depending on the size. Mine took
- The secret in this recipe is the water from chick-
pea can or package, so be careful to not waste any about 3 hours.
drop while straining.
- The meringue cake in picture is topped with
- Put the water in a non-plastic large bowl and whisk vanilla cream, vanilla ice cream, fresh straw-
until just foam remains. berries, chocolate sauce and chocolate flakes.
124
Passion For Passion Fruit
2 Servings
Ingredients:
2 tbsp $ soy milk - Use ice cream scoop to form 4 bigg balls and
put in two flat plates.
2-3 $ $ strawberries (optional)
- Decorate the plates with the 2 remaining
4 tbsp $ caramel sauce or date syrup
passion fruits (cut in halves), strawbarries,
1 tbsp $ dark chocolate flakes chocolate flakes and caramel syrup.
125
Date Rolls
Directions:
Ingredients:
126
Blueberry Vanilla Nice
Cream
2 Servings
Ingredients:
Directions:
5$ $ frozen bananas, chopped
1 cup $ $ frozen blueberries Combine all the ingredients in a food processor and
blend until smooth and creamy. You may need to stop
5$ $ pitted dates the processor and break up large clumps a few times.
If you want to leave some of the nice cream white, then
1 tsp $ $ vanilla powder take what you need before adding the bluberries.
127
No Bake Banana Bliss
Ingredients:
1 tbsp $ tahini - Roll the mixture into balls and coat with pisachios
and coconut.
1 tbsp $$ flaxseeds
- Store in the fridge or freezer.
1 tbsp$ $ ginger juice or 1 tsp ginge
$ $ powder
1 tbsp $$ water
$ $ (Prunus mahaleb)
For coating:
128
Chocolate Sweet Potato
Brownies
Ingredients:
2 tbsp $ cacao
2 tbsp $ carob
- Pour the mixture into the prepared baking sheet and bake
for 35 minutes, or until a toothpick inserted into the cen-
ter comes out clean.
129
Rice Bar
Ingredients:
- Add the pued rice and spelt pops, and mix gentely with a 4 tbsp $ maple syrup
spatula or spoon.
2 tbsp $ date syrup
- Add the mixture to a square dish covered with plastic wrap
For the chocolate drizzle:
and press to a smooth surface. Put the dish in the freezer.
1/4 cup$ vegan dark chocolate
- Using a double boiler or microwave on low setting, melt the
chocolate. Add the soy milk and mix. 3 tbsp$ soy milk
130
Baked Pears
2 Servings
Ingredients:
- Drizzle the syrup mixture over the pears, then pour one cup
granola over each serving, both over and around the pears.
- Carefully, pour the almond milk equally over the pears. Serve
warm.
131
Candied Apples
Ingredients: 5 Servings
1 tsp $ carob powder - Remove the stems from the apples and insert the wooden
sticks halfway into the stem-ends.
1/2 tsp$ $ vanilla powder
- Coat the entire apples by rolling them in the date sauce and
5$ $ thick wooden sticks
roll in the toppings.
1/2 cup $ ground pishtachios - Chill for at least 30 minutes before serving, or 10-15 minutes
in the freezer.
1/2 cup$ shredded coconut or $
$ $ cacao nibs
132
Fruit Salad
Ingredients: 2 Servings
1 cup $ blackberries, fresh or frozen - Combine all the fruits in a medium bowl.
1 tbsp $ cacao nibs
- Add the cacao nibs, walnuts, granola, cinnamon,
3 tbsp$ walnuts coconut and mix.
2 tbsp $ granola (page 30) - In a small bowl, combine the orange blossom
1 tsp $ orange blossom or rose water water, balsamico and syrup, and mix.
1 tbsp $ mango balsamico - Pour the dressing on the salad and mix.
133
Quick Apple Crumble Pie
6 Servings
Ingredients:
1 tbsp $ maple syrup - In a medium baking tin/pie dish, add the apple slices and
dates.
2 tsp $ ceylon cinnamon
1 tsp $ mahlab - Sprinkle the mixture on top and bake for 20-30 minutes,
or until lightly browned.
1 pinch $ ginger powder (optional)
- Serve with banana nice cream if you want.
7$ $ medjool dates, pitted
$ $ and chopped
134
Chocolate Mousse
5$ $ ripe avocado - Add all the ingredients into a blender and blend
until smooth and creamy.
1/4 cup$ maple syrup
- Divide the mousse on serving dishes and chill for
2$ $ dates, pitted
at least two hours before serving.
3 tbsp $ low fat cacao
- Top with fresh strawberries or any berries/fruit of
3 tbsp $ carob powder your choice.
$ $ (or more cacao)
135
Banana Split
One Serving
Ingredients: Directions:
136
No- Bake Chocolate Cake
137
Directions:
- In a food processor, combine the dates with water if using date paste and process for about one minute.
- Add the oats, avocado, carob, cacao, milk, maple syrup, vanilla, cinnamon and process until everything is well combined.
- Add the shredded coconut and stir with a spatula. If you want to make a small balls for decoration as I do, take about 1
tbsp of the mixture for every ball and cover in shredded coconut. Make 6-8 balls depending on the serving size you want,
and place in the freezer.
- Place plastic wrap in a deep bowl so you can easily draw up the cake later. Add the mixture in and press with spatula,
creating a smooth cake bottom. Place it in the freezer for 30-40 minutes.
- To make the frosting, add all the ingredients in the food processor and process until smooth and creamy (a blender
works as well). Put the mixture in a bowl and freeze for 20-30 minutes.
- Carefully, draw up the cake using the plastic wrap to help. Flip it and place in the serving dish.
- Coat the cake with the frosting using an oset spatula and place the small balls on the top. Refrigerate the cake until
serving if you want a gooey chocolate cake, or freeze if you want a more firmer cake.
138
Persimmon Nice Cream
2 Servings
Ingredients:
139
Ashta with Banana
2 Servings
Ingredients:
Directions:
2$ $ ripe bananas, sliced
- In serving dishes, add a layer of the sliced
2 cups$ Ashta (page 40)
bananas, then a layer of ashta. Repeat again.
1/4 cup $ ground pistachios
- Sprinkle with pistachios.
1/4 cup $ sugar $ syrup $ (page 41)
- Top with syrup.
140
Hetalye
Ingredients:
4 tbsp$ cornstarch
2 tbsp$ sugar
3$ $ frozen bananas
2 Servings
2 tbsp$ sugar syrup (page 41)
Directions:
2 tbso$ cold soy milk
- Mix the cornstarch and 1/2 cup of the milk.
- Slowly, add the cornstarch mixture while wisking. When it starts to thicken, let it cook on a
medium heat for about 10 minutes, or until it gets a pudding texture.
- Add the rose water and orange blossom water, mix well.
- Pour into a small glass baking dish and let it cool completely, and chill for a few hours.
- Cut the hetalye in small cubes and add it to the serving dishes.
- In a food processor, or a blender, make ice cream by processing the frozen bananas until
smooth. Scoop the ice cream on top of the hetalye.
- Top with cold soy milk, syrup and pistachios. Serve immediately.
141
Mini Raw Cakes
1 tsp$ mahlab
2 Servings
1/2 tsp$ ginger juice or 1/4 tsp ginger
Directions: $ $ powder
142
Raw Chocolate Trues
Ingredients:
5$ tbsp $ $ water
- Roll the mixture into balls and coat with carob For flavored trues choose between one
powder. of these:
143
Basbousa
Ingredients:
- Pour the semolina mixture into the prepared baking dish and level the top.
- Bake for about 35- 40 minutes or until the top becomes golden in color.
- Cut into squares and pour the syrup over the hot basbousa.
- Top with ground pistachio and shredded coconut, and allow completely cool.
144
Chocolate Gingerbread Muns
Ingredients:
- Bake for 18-20 minutes, until risen, firm to the touch, and a
toothpick inserted in the center comes out clean.
- Let cool in the pan for 5 minutes before transfer to a wire rack
to cool completely.
145
Christmas Special- Gingerbread Balls
Ingredients: Directions:
1 cup $ date paste or $ - Place all ingredients into a food processor and
$ $ pitted dates
process until smooth dough. Before making the
1 cup $ rolled oats balls you may need to freeze the dough for about
15 minutes if you use dates instead of date paste,
3 tbsp $ raisins depending on how soft your dough is. This will
make it easier to roll.
1 tbsp $ date syrup
1 tbsp $ shredded coconut - Have fun with making these tiny balls and try not
to eat the dough before making some balls ;)
1 tbsp $ carob powder
- Store in the fridge or freezer.
2 tsp $$ ceylon cinnamon
146
2016 The Joy Of Cooking With Plants With a
Touch Of Middle East . All Rights Reserved
147