Read an Excerpt
Raw. Vegan. Not Gross.
All Vegan and Most Raw Recipes for People Who Love to Eat
By Laura Miller, David Loftus Flatiron Books
Copyright © 2016 Laura Miller
All rights reserved.
ISBN: 978-1-250-06691-6
CHAPTER 1
BREAKFASTS
Eating breakfast is important. This is your one opportunity to put some serious nutrition in your body before the day gets crazy. Eating breakfast gets your metabolism going and sets you up to make better food choices throughout the rest of the day. That said, you don't want to just throw any old thing in your body. You need plant-based fat, protein, and nutrients that are going to keep you going strong and that will prevent you from having a sugar crash at 10 A.M.
My sisters and I weren't allowed to eat "sugared cereals" unless we were on vacation or it was a holiday. Otherwise, we weren't permitted to get any cereal in which sugar was listed earlier than the fourth ingredient. So on every shopping trip, you could find all three Miller girls trolling the cereal aisle just praying that at least one frosted cereal would fit the bill. None ever did, but the experience made a lasting impact on all of us about how much ingredients matter and forced us to get creative about feeding a sweet tooth.
BANANA PANCAKES
cooked • 6 pancakes
MY DAD USED TO MAKE my sisters and me Mickey Mouse pancakes on Saturday mornings. For the layman, that's one big pancake with two smaller pancakes attached as ears. They were topped with chocolate chip eyes, a maraschino cherry nose, and a whipped cream smile. They were big fluffy plates of nostalgia in the making. Ours were usually just made out of Bisquick mix, so this version would have been a solid upgrade. These pancakes are packed with fiber, omegas, protein, and potassium, but beyond that they have a light sweetness from the banana and coconut oil, a nuttiness from the oat flour, and a light and fluffy mouthfeel.
Active time: 15 minutes
Inactive time: 15 minutes
2 ripe bananas
¼ cup ground flaxseeds soaked in ¾ cup water for 15 minutes to 1 hour
¼ cup coconut oil, plus more for cooking
½ cup almond milk
½ cup almond milk
1 ½ cups gluten-free oat flour (or other gluten-free flour)
1 teaspoon baking soda
1 teaspoon cinnamon
Pinch of salt
Optional toppings: maple syrup, fruit, coconut whipped cream (see here), chocolate chips
1. Mash the bananas in a small bowl, then add the flaxseed-water mixture, coconut oil, and almond milk. Mix well.
2. In another medium bowl, whisk all the dry ingredients together.
3. Fold in the wet ingredients, using a spatula to mix until well incorporated.
4. Preheat a cast-iron skillet over medium heat and coat with coconut oil.
5. Ladle ¼ cup of the batter at a time into your medium-hot skillet. After 2 to 3 minutes, you'll see bubbles pop and then form holes that stay open on the surface of the pancake. Slide a thin spatula under each pancake and then flip with a quick flick of the wrist.
6. Cook for another 1 to 2 minutes, until the underside is golden brown. Remove from the skillet when fully cooked.
7. Top with maple syrup, fruit, coconut whipped cream, or chocolate chips!
AVOCADO GRAPEFRUIT BOWLS
mostly raw • 2 servings
I AM SCARED OF EVERYTHING. Seriously, I panic about having to go to the post office. But you know what I'm not afraid of? Fat. Fat is an important part of your diet, and I can guarantee you that your body is craving it right now. A lot of folks are deathly afraid of eating fats because they think fats "make you fat." This is a myth. Healthy, plant-based fats help to prevent inflammation, allow your body to absorb other nutrients, support healthy brain function, keep you feeling full, and lower cholesterol. The healthy fats in the avocado help your body to absorb vitamin C and potassium, and the basil is a great anti -inflammatory and supports cardiovascular health, making this a great breakfast for athletes.
I eat this straight from the avocado, but you could also scoop it out and spread the whole thing on toast.
Active time: 5 minutes
2 ruby red grapefruits
2 avocados
3 or 4 fresh basil leaves
1 teaspoon maple syrup
Pinch of salt
1. Remove both the peel and pith from the grapefruit using a sharp paring knife. Working over a medium glass bowl to catch the juice, carefully carve out the grapefruit segments from between the membranes. Reserve the juice in the bowl.
2. Transfer the grapefruit segments to a small glass bowl and set aside.
3. Cut the avocados in half, remove each pit, and place the halves in a medium bowl or on a cutting board.
4. Pour the reserved grapefruit juice over the avocados to keep them from browning.
5. Cut your basil into chiffonade by stacking the leaves on top of one another, then rolling into a cigar. Holding the roll against the cutting board, thinly slice it crosswise to create ribbons.
6. Add the basil to the small bowl with the grapefruit segments, maple syrup, and salt. Toss lightly, then scoop the mixture onto the avocado halves, filling in where the pit has been removed. It's okay if it spills over a bit!
7. Serve immediately.
CRÊPES
cooked • 6 to 8 crêpes
I'M JUST NOT A BRUNCH PERSON. The process of going to a restaurant, constantly apologizing to the waitress for being a big group/finicky/alive, and GOD FORBID SPLITTING THE CHECK is just a living nightmare.
Brunch at home is the way to go. Add in the homemade hazelnut chocolate spread if you really want to make your friends love you.
These crêpes aren't super sweet, so you could also fill them with something savory (like sautéed onions and sweet potatoes!) and they'd be a delicious breakfast-for-dinner.
Active time: 30 minutes
Inactive time: 2 hours
2 tablespoons chia seeds soaked in ? cup water for 15 minutes to 1 hour
1 cup brown rice flour
1 cup gluten-free oat flour
1 teaspoon coconut sugar
¼ teaspoon salt
Coconut oil
Optional toppings: sliced fruit, nuts, honey, maple syrup, or Hazelnut Chocolate Spread (recipe follows)
1. Put the chia-water mixture, 2 cups water, the flours, sugar, and salt in a food processor and mix until thoroughly combined.
2. Put the mixture in the refrigerator and chill for at least 2 hours.
3. Heat a 9-inch nonstick frying pan over low heat, adding enough coconut oil to lightly coat the pan.
4. Pour ½ cup of the mixture into the pan at an angle, spreading the batter out by using a circular motion to tilt the pan around. The batter should be the consistency of heavy cream. If it's too thick, add water 1 tablespoon at a time.
5. Cook over medium heat for 1 to 2 minutes, until the crêpe is evenly browned and the edges start to peel away from the sides of the pan.
6. Gently flip in the pan and cook for an additional 1 to 2 minutes.
7. Repeat until all the batter has been used up.
8. Fill with your favorite fruit, nuts, honey, maple syrup, or Hazelnut Chocolate Spread and serve.
HAZELNUT CHOCOLATE SPREAD
mostly raw • about 2 cups
Active time: 10 minutes
1 cup hazelnuts, soaked overnight in 3 to 4 cups water
1/3 cup maple syrup
1/3 cup coconut oil
1 teaspoon vanilla extract
¼ teaspoon sea salt
¼ cup cocoa powder
¼ cup almond milk or water
1. Drain and rinse the hazelnuts. Place in a high-speed blender or food processor. Blend until smooth, smooshing down the sides as needed (this may take up to 10 minutes).
2. Once the hazelnuts turn into a buttery consistency, add the maple syrup, coconut oil, vanilla, salt, and cocoa powder and blend until smooth. Slowly add the almond milk and blend until you arrive at a creamy and buttery consistency.
GINGER MAPLE GRANOLA
mostly raw • 8 to 10 servings
I THINK OF GRANOLA AS one of those things that people order for breakfast at restaurants because they are "trying to be healthy." It seems like a good choice, but conventional granola is usually way too sweet and also contains gluten, which for me is just a recipe for a stomachache.
As much as some people are annoyed with the influx of "gluten -free" marketing and think it's all a big sham, I just can't deny how much better I feel when I don't eat gluten. While only about 1 percent of the population has celiac disease, many others experience everything from inflammation to headaches to bloating after eating gluten.
I wanted this to be an immunity-boosting, beautifying granola. That meant adding lemon and ginger for immunity, buckwheat groats and oats for fiber, cinnamon to help control blood sugar, and coconut oil and chia seeds to boost metabolism and make my skin glow. It just so happened that this combination of flavors was dynamite. You can eat it with almond milk or just keep a zip-top top bag of it nearby for snacking.
Active time: 30 minutes
Inactive time: 30 minutes or 12 hours
2 cups buckwheat groats soaked in water for at least 1 hour or up to overnight
1 cup gluten-free oats
1 cup coconut flakes (or pumpkin seeds if you prefer)
¼ cup chia seeds
1 teaspoon grated fresh ginger, or ½ teaspoon ground ginger
¼ cup coconut oil
½ cup maple syrup
1 teaspoon vanilla extract
2 teaspoons cinnamon
Grated zest and juice of 1 lemon
1 teaspoon salt
Pinch of stevia
1. Drain and rinse the groats, drain again, and then place them in a large glass bowl.
2. Add the oats, coconut flakes, and chia seeds and mix.
3. Combine all the remaining ingredients in separate bowl and mix.
4. Fold the wet mixture into the dry mixture.
5. Spread on a teflex sheet and dehydrate overnight, or spread on a parchment-lined baking sheet and bake in the oven at 350°F for 30 minutes, pulling it out halfway through to flip it and break it into small bite-sized chunks. Store in an airtight container for up to a week.
FEEL BETTER GREEN SHAKE
raw • 1 shake
IF YOU NEED YOUR GREEN SHAKE to taste like a piña colada in order to stomach it, turn the page; this isn't for you! This is the advanced green smoothie. It's alkalinizing, low-glycemic, and packed with vitamins and antioxidants to keep your energy up, your skin glowing, and your immune system charged. That said, you can make this nutritional powerhouse more accessible and tasty by replacing the kale with a sweeter leafy green like spinach, or adding some frozen banana to up the sweetness and creaminess.
Active time: 5 minutes
1 ½ cups water or almond milk
1 grapefruit, peeled
Pinch of stevia
Pinch of cinnamon
1 tablespoon grated fresh ginger
1 bunch kale (or spinach), washed and chopped
1 cup chopped green apple
½ cucumber
1 cup ice, or 1 frozen banana, halved
1. In a high-speed blender, blend the water and grapefruit.
2. Add the stevia, cinnamon, and ginger and pulse a couple of times.
3. Add the kale one handful at a time, blending, then adding more and blending again until it has all been incorporated.
4. Add the apple, cucumber, and ice and blend until smooth.
5. Add additional ice if needed.
APPLE CINNAMON PARFAIT
mostly raw • 4 or 5 servings
IF YOU'RE THE TYPE WHO wakes up in the morning already thinking about dessert, this one's for you. It's the next best thing to having an ice cream sundae for breakfast.
There are three parts to this parfait. Each is delicious and should be considered secret weapons in a plant-based breakfast (or dessert!) arsenal. Fix it all up in a little glass jar, and you've got a sweet little parfait that will impress even the most discerning dairy lover.
Active time: 30 minutes
Inactive time: 1 hour or 12 hours
For the cashew cream:
2 cups raw cashews
½ cup maple syrup
¼ cup fresh lemon juice
1 teaspoon vanilla extract
½ cup coconut oil
Pinch of salt
For the baked apples:
2 apples
1 tablespoon coconut oil
1 teaspoon vanilla extract
1 teaspoon cinnamon
Pinch of salt
For the buckwheat crunchies:
2 cups buckwheat groats soaked in water for at least 1 hour
½ cup maple syrup
2 teaspoons cinnamon
1 teaspoon salt
1/3 teaspoon stevia
1. Make the cashew cream: Soak the cashews in water for at least 1 hour, then drain and put in a food processor.
2. Add the maple syrup, lemon juice, vanilla, coconut oil, and salt, then blend until the cream is completely smooth.
3. Make the baked apples: Core and thinly slice the apples and toss them with the coconut oil, vanilla, cinnamon, and salt.
4. Spread on a teflex sheet and dehydrate overnight, or bake on a Silpat sheet in the oven at 200°F for 1 hour.
5. Make the buckwheat crunchies: Drain and rinse the groats, drain again, and then place them in a medium bowl.
6. Add all the remaining ingredients to the bowl and mix thoroughly.
7. Spread on a teflex sheet and dehydrate overnight, or bake on a Silpat sheet in the oven at 200°F for 1 hour.
8. Place the apples, crunchies, and cashew cream in a bowl, alternating layers, and serve.
COCOA BUCKWHEAT CRISPIES
mostly raw • 10 servings
I'VE BEEN A BIG FAN OF buckwheat groats ever since I started getting into raw food. As someone who was experiencing sticker shock at a lot of the other raw food ingredients, groats were my salvation. They are really cheap, especially if you can find them in the bulk section. Groats are actually seeds that, when soaked and dehydrated or baked, become crispy, airy, and a little bit nutty. They also have a crunch that is incredibly satisfying in granolas and cereals.
Active time: 5 minutes
Inactive time: 1 hour or 12 hours
2 cups buckwheat groats, soaked in water for at least 1 hour or up to overnight
½ cup maple syrup
½ cup cocoa powder
1 teaspoon salt
Pinch of stevia
Pinch of cinnamon
Almond milk
1. Drain and rinse the groats, drain again, and then place them in a medium bowl.
2. Add the maple syrup, cocoa powder, salt, stevia, and cinnamon to the bowl and mix thoroughly.
3. Spread the mixture on a teflex sheet and dehydrate overnight, or bake on a Silpat sheet in the oven at 200°F for 1 hour, breaking them into smaller pieces if they are drying in chunks.
4. Remove from the dehydrator or oven and let cool.
5. Pour almond milk over a bowl of crispies. Cereal. Done.
BREAKFAST ROLL-UP
raw • 1 roll-up
THIS IS ONE OF THOSE MIRACLES of the raw food world. It shouldn't taste good (I mean, you're eating a raw chard leaf for breakfast? WTF?), but it's some kind of delicious vegan voodoo. The combination of the sweetness of the banana with the earthiness of the chard, and the sweet creaminess of the almond butter — it's just magic. It only takes two minutes, and it just might change your whole life. Like, turn you into one of those people who meditates every morning and never curses and prays for people who cut in front of them in line. TRY IT.
Active time: 5 minutes
1 rainbow chard leaf
2 tablespoons almond butter
1 banana, cut into pieces
1. Flip the leaf over so that the side with the prominent spine is facing up. Using a paring knife, carefully start to shave off the spine, starting near the bottom, where it begins to protrude most, carving the vein down a bit.
2. Spread the almond butter in the middle of the leaf. Set the banana pieces on top of the leaf.
3. Roll the leaf around the banana and almond butter. Eat.
ALKALINIZING MORNING CLEANSER
raw • 1 serving
TRYING TO DO A TOTAL health overhaul can be super overwhelming, and then ultimately discouraging when everything doesn't go perfectly. Lemon water in the morning is one of the easiest habits to get into, and also packs a giant nutritional punch. It's alkalinizing to the body, boosts your immunity with vitamin C and potassium, aids digestion, and helps keep your skin clear and glowing.
Active time: 5 minutes
1 cup warm water
Juice of ½ lemon
Extra credit add-ins:
¼ teaspoon ground cayenne (metabolism booster, decongestant, pain reliever)
1 tablespoon grated fresh ginger (circulation improver, stomach soother)
1 tablespoon grated fresh turmeric (powerful anti-inflammatory)
½ teaspoon raw honey (antimicrobial, antiviral, and antifungal)
1. Put the warm water in your favorite mug, then squeeze in your lemon juice.
2. Sprinkle in one or more extra-credit supplements, if desired, and stir.
3. Drink first thing in the morning (every morning!).
TURMERIC TONIC
raw • 2 serving
I THINK THAT TURMERIC ROOT is the second coming. It's powerful stuff that's got anti-inflammatory properties and a bangin' color to boot. It's really the most beneficial when taken in raw form, but it's a little tricky to know how to do that if you're not into just shooting it straight (which I pretend I like but is actually pretty gross).
I combine the turmeric juice with persimmon, which is one of my favorite fall fruits with an almost identical sunny hue, and cut the whole thing with some acidity from lemon. The result is a juice that tastes as bright and sunny as it looks.
Active time: 5 minutes
2 persimmons
2 lemons, peeled
1 (3-inch) piece fresh turmeric root
1. Process all the ingredients through a juicer, and add water as needed.
2. Enjoy immediately for optimal benefits!
(Continues...)
Excerpted from Raw. Vegan. Not Gross. by Laura Miller, David Loftus. Copyright © 2016 Laura Miller. Excerpted by permission of Flatiron Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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