Slawomir Gromadzki

INTRODUCTION TO HEALING RECIPES

Below I have included some excellent examples of healing recipes that can help support the prevention and recovery of many common health problems.

There are also numerous websites offering free, delicious, plant-based recipes that can greatly improve your health and well-being.

• My favourite one is the Hallelujah Acres (Hallelujah Diet) website loaded with hundreds of delicious categorised most healthy and yummy recipes.
• Recipes / Rudy and Jeannie Davis

However, please remember that any recipe found online should be carefully evaluated and adapted according to the principles outlined in the Health Recovery Plan. For example, if a recipe contains refined sugar or other unhealthy sweeteners, consider replacing them with healthier alternatives such as coconut sugar, xylitol, or stevia. Likewise, avoid harmful fats, refined oils, and margarines whenever possible, and use healthier options such as raw organic coconut oil when appropriate.

To prepare many of the recipes in this book, it is helpful to have a good-quality food processor or high-speed blender, such as a Vitamix. A slow cooker can also be very useful. In addition, consider using safer cookware, such as a quality ceramic or stainless-steel pan instead of non-stick cookware containing questionable coatings, and choose healthier cooking methods whenever possible.

Most importantly, remember to follow all the principles presented in this book rather than focusing only on individual recipes. Whenever possible, drink a glass of freshly prepared vegetable juice about 30 minutes before a meal, or at least begin your meal with a generous serving of fresh fruit or raw salad. These foods are rich in enzymes, vitamins, minerals, antioxidants, and other protective compounds, and generally possess greater nutritional value and healing potential than cooked foods. Making them a regular part of your diet can significantly enhance both disease prevention and recovery.

CHOSEN HEALING RECIPES

Sunflower Sprouts (my favourite sprouths)

I order them from buywholefoodsonline

INSTRUCTIONS FOR SPROUTING SUNFLOWER SEEDS ON A TRAY

Soak the seeds overnight in water, then drain and rinse them in the morning.
Spread them evenly in a sprouting tray or jar covered with a mesh cloth, ensuring they’re kept in a warm, dark place.
Rinse and drain the seeds twice a day, and within 5-7 days, you’ll be greeted by tender, edible sprouts ready to elevate your meals with a burst of freshness and nutrition.

INSTRUCTIONS FOR SPROUTING SUNFLOWER SEEDS IN A JAR

1. Half fill a wide-necked glass jar with water and stir in 80-100g of seed ensuring that the seed does not float on the surface. 2. Leave the seed to soak in the water for 6-8 hours or overnight. 3. After soaking, fix some muslin over the mouth of the jar with an elastic band and drain the water off. 4. Rinse thoroughly with fresh water and drain well. 5. Water the seeds 2-3 times a day by filling the jar with fresh water and draining well. 6. After 2-3 days you will have up to 130-160g of sprouts. 7. Rinse, eat and enjoy.

If you have a sprouter to sprout your seeds in please follow the instructions enclosed with your sprouter.

Thin Pancake Crepes

Mix or blend 100% organic wholemeal spelt flower with water and Celtic or sea salt.
Heat up 1 or 2 frying pans, sprinkle them with very little of coconut oil and make thin pancakes.
Mash 1 or 2 bananas together with 1 tablespoon of home-made or organic peanut butter or other nut butter (sugar-free and oil-free).
Fill the fried pancakes with the paste (or if you prefer with Cashew Cream, apple sauce, or any other sweet and healthy filling). Spread the filling around the pancake and roll or fold it.

Raw Carrot Cake With Cream Cheese Frosting

Nut & Date Raw Bar

Equal amounts of nuts and pitted dates (200-500g raw cashew nuts, peanuts, almonds or other nuts) and a similar amount of soft stoned Medjool dates).

Line a baking tin with cling film or wax paper. In a blender or food processor, blend the nuts. Add the pitted dates and continue blending until smooth and well mixed with nuts. Press the mixture evenly into the tin and refrigerate for at least 30 minutes. Remove the cling film and cut into bars. Store in an airtight container in the fridge.

Walnut Energy Bites

Ingredients:

• 1 cup walnuts
• 1 cup dates
• 2 tablespoons coconut flakes

Instructions:

1. Process until combined.
2. Roll into balls.
3. Refrigerate before serving.

Raw Raspberry Cheesecake

This is often considered the queen of raw vegan desserts. Even many non-vegans enjoy it.

Base

• 1 cup walnuts
• 1 cup dates, pitted

Filling

• 2 cups raw cashews, soaked overnight
• ½ cup fresh lemon juice
• ⅓ cup coconut cream
• ¼ cup maple syrup or 8–10 soft dates
• 1 teaspoon vanilla extract
• 1 cup raspberries

Instructions

1. Blend walnuts and dates until crumbly.
2. Press firmly into a springform cake tin.
3. Blend all filling ingredients until completely smooth.
4. Pour onto the base.
5. Freeze for 3–4 hours.
6. Remove from freezer 20–30 minutes before serving.

Raw Chocolate Brownies

Ingredients

• 2 cups walnuts
• 1½ cups soft Medjool dates
• ½ cup raw cacao powder
• 1 teaspoon vanilla extract
• Pinch of sea salt

Instructions

1. Blend walnuts until finely chopped.
2. Add remaining ingredients.
3. Process until the mixture sticks together.
4. Press into a lined dish.
5. Refrigerate for 1 hour.
6. Cut into squares.

Date & Walnut Energy Balls

Ingredients

• 1 cup walnuts
• 1 cup dates
• 2 tablespoons coconut flakes
• 1 tablespoon cacao powder (optional)

Instructions

1. Process all ingredients together.
2. Roll into small balls.
3. Refrigerate for 30 minutes before serving.

Raw Lemon Bars

Base

• 1 cup almonds
• 1 cup dates

Filling

• 1½ cups soaked cashews
• ⅓ cup lemon juice
• Zest of 1 lemon
• ¼ cup maple syrup or 6 soft dates
• ¼ cup coconut cream

Instructions

1. Blend almonds and dates and press into a dish.
2. Blend filling ingredients until silky smooth.
3. Spread over the base.
4. Freeze for 2–3 hours.
5. Slice into bars.

Banana Nice Cream

Ingredients

• 4 ripe bananas, sliced and frozen
• ½ teaspoon vanilla extract
• 2 tablespoons plant milk (optional)

Instructions

1. Freeze banana slices overnight.
2. Blend until smooth and creamy.
3. Add vanilla.
4. Serve immediately.

Optional additions:

• Strawberries
• Blueberries
• Raw cacao powder

Raw Carrot Cake

Base

• 2 cups grated carrots
• 1 cup walnuts
• 1 cup dates
• 1 teaspoon cinnamon

Frosting

• 1½ cups soaked cashews
• ¼ cup lemon juice
• ¼ cup coconut cream
• 1 teaspoon vanilla

Instructions

1. Process base ingredients until combined.
2. Press into a cake tin.
3. Blend frosting ingredients until smooth.
4. Spread over the cake.
5. Refrigerate for several hours before serving.

Strawberry Banana Ice Cream

Ingredients

• 3 frozen bananas
• 1 cup frozen strawberries

Instructions

1. Blend until creamy.
2. Serve immediately.

This simple dessert is often one of the most popular with children.

Healing Fruit Delight

Ingredients

• 2 bananas
• 1 apple
• 1 cup berries
• 2 tablespoons ground flaxseed
• 2 tablespoons chopped walnuts

Instructions

1. Chop the fruit.
2. Sprinkle with flaxseed and walnuts.
3. Serve immediately.

Walnut-Date Fudge

Ingredients

• 2 cups walnuts
• 1½ cups dates
• ¼ cup cacao powder

Instructions

1. Process all ingredients until smooth.
2. Press into a small dish.
3. Refrigerate for 1 hour.
4. Cut into squares.

Hummus

Delicious cooked Chickpeas (Garbanzo) and Tahini (sesame seeds butter) blended together.
3 cups of soaked overnight and cooked chickpeas (drained and rinsed), 1/4 cup Tahini, 1/3 cup of freshly squeezed lemon juice, 1/3 cup (or more) water, 2 cloves crushed garlic , 2 tbsp olive oil, 1 teaspoon sea salt.
Blend all the ingredients except chickpeas in a blender until smooth.
It can be eaten immediately, but gets even tastier after you let it cool down and refrigerate for a few hours before serving with pita wedges, crispbreads, raw or cooked vegetables, potatoes, or slices of whole grain breads.
You can add some herbs, parsley, olives, etc.

 

Smoothies

1/2 to 1 cup rice milk, almond milk or soy milk, 1/2 cup cashew nuts (optional), 3 bananas, 1 apple (cored and diced) (Instead of apples you can use any other available fresh fruits such as berries, strawberries, etc.), 2 tablespoons wheat germ (optional), 5 dates,1 tbsp lecithin granules (optional), 1 tbsp flax oil. Blend all ingredients together.

Are Green Smoothies Good for You? – VIDEO

Omega-3 Smoothie

The following smoothie recipe is in my opinion the best way to consume flaxseed and chia seeds and it should provide sufficient amount of Omega-3 in the form of ALA and even some EPA and DHA (from chlorella & spirulina). In addition, this mixture will boost your energy, detoxify and regenerate your body and give many other health benefits:

Ingredients: 1 large carrot, 1 large beetroot, 2 tablespoons flaxseed, half glass of soaked 2 tablespoons of chia seeds, 1 tablespoon of organic chlorella, 1 tablespoon of organic spirulina, 1 glass of plant milk (coconut, almond, etc.), coconut water, or another healthy liquid. The most important in this recipe are 3 ingredients: flaxseed, chia seeds and chlorella, plus a healthy liquid. Other ingredients are optional and and can be changed.

Blend all ingredients and add more liquid if the smoothie is too thick. Keep in mind that like flaxseed, chia seeds are very effective in absorbing water, so if you don’t want to soak chia seeds before blending you need to use more liquid.

Divide the mixture into 2 portions and have one about 15 minutes before breakfast. Store the other half in the fridge and have it before lunch.

Super Smoothie (for 2-3 persons)

Chlorella Powder (Organic)  1-2 Tablespoons

Barley Grass Powder (Organic)  1 Tablespoon

Flax Seed or Chia Seeds  1-2 Tablespoons

Almonds or Cashew Nuts  10-15

Black Seed Oil  (Cold-Pressed)  2-4 Teaspoons

Frozen Fruits (Forrest Fruits, Berries, Etc.)

Apples  1-2 (or Other Fresh Fruits)

Banana  1-2

Dates (Frozen)  5-10

Milk (Soya, Almond, Coconut, Etc.)  2 Glasses

Ryvita Crisp Bread or German Rye Bread  2-4 (or Cooked Millet, Brown Rice, Quinoa, Etc.)

Carrots  1-2

Spinach or Other Leafy Greens, Beets, Etc.

Erythritol or Xylitol  1-2 Tablespoons (If Needed)

Daily Essentials (Multivitamin)  2 Tablets

Chelated Multimineral (Content Of 2 Capsules)

Magnesium Citrate Powder   1 Teaspoon

MSM  1 Teaspoon

Lecithin Powder

SUPER GREEN SMOOTHIE RECIPE – VIDEO

Bean/Chickpeas) Paste (Spread)

3 cups of soaked overnight and cooked kidney beans or chickpeas (drained and rinsed), 1 chopped onion, 2 cloves crushed garlic, 2 tbsp olive oil (optional), 1/2 tsp marjoram or another herb, 1 teaspoon sea salt.
Blend all the ingredients in a blender until smooth (add boiled water if needed).
It can be eaten immediately, but gets even tastier after you let it cool down and refrigerate for a few hours before eating with crisp bread or whole grain bread.
You can also add parsley, olives, etc.

Buckwheat Burgers

2 cups cooked buckwheat (or cooked barley grits), 2 diced onions, 1 cup chopped mushrooms, 1 cup spinach, 1 tbsp. soya flour mixed with 2 tbsp water (acts as a binding agent), 1 Tbsp raw organic coconut oil, 1 tsp rosemary, 1 tsp sage, sea salt.
Mix all ingredients together adding hot water if required. Form burgers, grease a baking tray and place burgers on it carefully. Bake for about 15 to 30 minutes or until the tops are brown. Turn over carefully and repeat.

Vegetable Salad

1 cup shredded carrots, 1 cup tomatoes, 1 cup cauliflower (cut into smaller pieces), 1/3 cup white or red finely cut onion, 1/4 cup Vegan Mayonnaise or Humus, sea salt.
Mix all ingredients together and serve with cooked legumes, potatoes, bread, etc.

Cruciferous Salad Recipe – VIDEO

Home-made Vegan Yogurt (for Instant Pot)

Delicious Vegan Big Mac

SOURCE: Sashen Chetty (see video below)

An attempt to make a raw living vegan big mac. Following as closely as possible to the McDonald’s replacing with raw vegan ingredients.

Ingredients
1 9cm diameter sized sesame seed bread
2 9cm diameter sized plain bread
2 patties (flattened to bun size)
2 tablespoons Big Mac sauce (recipe follows)
2 teaspoons finely chopped onions
1 slice Macadamia cheese slice
2 pickle slices
¼ cup shredded lettuce

Big Mac Sauce
21ml Thai coconut water
27.2% of 1 garlic clove
12.375ml lemon juice
1.625ml sea salt
6.94ml cup stone-ground mustard
32ml raw macadamia nuts, pine nuts, or cashews (or any combination of the three)
11.25ml olive oil
9.25ml raw apple cider vinegar
7.5ml fresh basil leaves
3.75ml fresh oregano leaves
5ml pure water
1.5ml blended tomato
0.25ml Nama Shoyu®
0.25ml agave nectar
2ml sun-dried tomatoes
5ml xylitol
Not vitamixed
15ml very finely chopped onions
½ tbl sweet relish
2 tsp dill pickle relish

Big Mac Cheese
Macadamia nuts
Coconut water
Nutritional yeast
Salt (Celtic or Pink)

Bread
Makes 6 buns 9cm diameter

½ large yellow onion
1 cup ground flax
1 cup ground sunflower seeds
93.75ml Nama Shoyu®
3 tbl olive oil
1 tsp sesame seeds

Peel and halve the onions. In a food processor, cut the onions using the slicing blade. Transfer the cut onions to a mixing bowl, add the remaining ingredients, and mix until the ingredients are thoroughly combined.

Cut Evenly 6 slices using a 9cm diameter molder or lid and then put onto a dehydrator tray with a Teflex sheet. Dehydrate at 100° for 36 hours, removing the Teflex sheet after the first 24 hours.

Burger patties

¾ cup soaked almonds (3 to 4 hours)
¾ cup soaked walnuts (3 to 4 hours)
¾ cup soaked sunflower seeds (3 to 4 hours)
1¼ cup chopped Portobello mushrooms marinated lightly in Nama Shoyu or Tamari.
½ diced yellow onion
1½ cups chopped celery
¼ bunch chopped parsley, stems removed
5 garlic cloves, minced
42ml olive oil
16ml whole cumin seed
½ cup Nama Shoyu or Tamari
¼ bunch chopped tarragon, stems removed
¼ tsp cayenne pepper (optional)

Use a 9cm mould lid to shape burger. D

Putting it together

1. Allow the sauce to blend overnight
2. Take 2 pieces of the bread and put 1 tablespoon of the sauce on them.
3. Put 1 tsp of the onion onto each sauced bun.
4. Put 1/8 cup of the lettuce onto each sauced bun.
5. Place the slice of cheese on one bread and put the pickle slices the other bread.
6. Stack a burger patty on each bread.
7. Pick up, carefully, the bread with pickles on it and stack it on the other bread.
8. Place the top of the sesame bread on top of the burger. (source)

Big Mac (raw, living food, vegan) – VIDEO

Quick Red Lentil Soup

1 or 2 cups red lentils, 1 chopped onion, 2 chopped potatoes, 1 chopped carrot, 1 chopped celery stalk, 1 clove garlic, 1 tsp sea salt.
Boil the water first, add lentils and other ingredients, bring to boil, reduce hit and simmer till tender for about 15 minutes. Add chopped parsley when ready to eat.
You can make the same soup using green lentils but they need to be soaked overnight and boiled in a pressure cooker.

Buckwheat Pancakes – VIDEO

Slimming Vegetable Soup

Some scientific studies proved that eating vegetable soups are very effective in reducing the number of calories consumed as well as increasing satiety and reducing participants’ hunger. Drinking a glass of water with meals, however, only disturbed digestion and had no effect on satiety or amount of consumed calories. For this reason remember to drink water only between meals (2 hours after or 1 hour before).
Of course, it is much healthier to drink raw and fresh vegetable juices and eat raw vegetables than vegetable soups, and for this reason each time before consuming your Slimming Soup first eat some raw vegetables or, even better, drink fresh vegetable juice approximately 15 to 20 minutes in advance.
This soup is nutritious, rich in veggies, and thus very low in calories, and it will help you to fill your stomach and overcome hunger. You can make changes based on what vegetables you like or have at home.
Examples of ingredients you can use (according to your taste preferences): cabbage, cauliflower, carrots, leek, sweet red or green peppers, celery, onion, diced tomatoes (tomato sauce, paste, or juice), beetroots, etc.
Avoid: white flours, fat, oil, hot spices.
Remember to leave some raw vegetables (or even better drink a glass of fresh vegetable juice) and consume them before eating the soup.
Chop all the ingredients and put them into boiling water.
Before cooking vegetables always first boil water alone (for about 2 minutes), then add vegetables, lower the heat cover and simmer for about 10 to 20 minutes or until the vegetables are tender, stirring once in a while. In this way before placing vegetables into water you remove oxygen from it and may save up to 20 times more vitamin C (according to Earl Mindell). Unfortunately, the longer you cook them the less vitamins you will have. It is better to use steam or pressure cooker.
If you want to lose more weight it is better to cook only vegetables but if this soup does not satisfy your hunger and taste you can add to it other ingredients such as: basil, oregano, parsley, mushrooms, oat bran, ‘Biona’ or other Organic Rye Breads, German Rye Bread, whole-grain rye crackers (crispbreads), barley grits (fine ground barley), peas flour or soy flour, cooked brown rice, cooked beans, green lentils, buckwheat, or green peas, etc. Red lentils are good and quick addition as they require only about 10 minutes of cooking.

Roasted Potato Salad (VIDEO)

Beetroot Beans Soup

2 cups of cooked broad or kidney beans, 2 chopped onions, 3 or 4 peeled and chopped beets, 4 chopped garlic cloves, 2 large diced potatoes, 2 or 3 diced carrots, 6 roughly chopped mushrooms, 1 large diced turnip, 2 chopped celery stalks, 1 teaspoon marjoram, sea salt, 2 teaspoons fresh dill.
Soak beans overnight, remove water and cook in a pressure cooker with new water. After cooking beans, add other ingredients except fresh dill. Bring to a boil, reduce the heat, cover and simmer till soft.

Vegan Mayonnaise

As a main ingredient you can use 1 cup of Tofu, or 2 avocados, or boiled potatoes, or soaked cashew nuts, etc., and blend it in a blender with: 1/4 cup (or more) of liquid coconut oil, cold pressed olive or flax oil, 1 tablespoon of apple cider vinegar, 1 small raw onion, 1/3 cup warm filtered water (or more if required), 1 tsp sweet pepper, 1 clove garlic (optional), 3 tbsp lemon juice, sea salt.

Home-made Peanut Butter

1 or 2 cups shelled unroasted unsalted peanuts, 1/2 tsp sea salt, cold pressed flax seed oil, boiled water.
Shell peanuts and blend them adding some water (if required) till smooth, and consume with whole grain bread and sliced banana, raisins, or apple sauce.

Hallelujah Butter – VIDEO

Date & Nut Butter

1 cup dates (soaked for about 15 minutes), 1/2 cup soaked nuts or seeds, 1 tbsp lemon juice, 1 tsp vanilla.
Blend all the ingredients together and consume with bread.

Date Butter

1 cup dates (soaked for about 15 minutes), 1/2 cup sliced apple, 1 orange, 1 tsp lemon, 1 tsp vanilla.
Blend all together.

Banana Ice Cream

– Peel 2 ripe bananas, slice them, place them in a plastic container or a bag and freeze them. You can also freeze strawberries, pieces of mango or apples, raspberries, blueberries, kiwi, etc.

– About 1/4 cup almond milk or any plant-based milk (coconut milk, soya milk, etc.). Instead of milk you can use a fruit smoothie.

– Vanilla or some carob powder (optional)

– If banana is not enough to satisfy your sweet tooth you can add some xylitol, stevia, coconut sugar, raw organic honey or another healthy sweetener.

– A strong blender (I use Ninja blender) or food processor.

Feel free to play around with the quantities to get the taste and consistency you like. Experimenting with different ingredients recently I have discovered that blending frozen bananas with frozen pieces of mango and apple plus 1 teaspoon of organic peanut butter or almond butter and a little bit of any plant milk creates amazing taste.

Fruits need to be well frozen, or the recipe may not work.

Place everything in a blender or food processor and blend all ingredients. Stop from time to time to scrape the sides and press unblended frozen pieces toward the bottom of the blender. If your blender struggles you can slowly add more milk but be careful as it should be thick and creamy. Finish blending when the consistency is smooth and creamy. I like to have this ice cream with resins and broken walnuts.

Instead of frozen bananas (if you don’t like them) you can try other frozen fruits without bananas but in this case you will need to add more sweetener.

Most delicious Vegan Cheesecakes (LINK)

Vegan Cheese

1 cup Tofu (soy cheese), 1 cup cashew nuts (can be soaked), 1/2 cup water or unsweetened soy milk, 1/2 cup agar, 4 tbsp yeast flakes (nutritional), 2 tbsp lemon juice, 1 clove minced garlic, 1 tsp turmeric (curcuma) (optional), 2 tsp sea salt, 1/4 cup or less of yellow or white miso (optional).
Blend all ingredients until smooth (add water or soy milk while blending if needed). Place the mixture in a saucepan. Bring to boil, reduce heat, cover and simmer stirring occasionally for about 10 to 15 minutes, or until thick. Transfer the cheese to a container, cover, let it cool down, and refrigerate for about 4 hours, or until it is gets hard.

Better Than Pamesan Cheese – VIDEO

Corn Bread

2 cups corn flour, 1 cup oats, 1 cup soya flour, 1/2 cup coconut shreds, 1 tsp honey, 1 cup filtered water, sea salt.
Mix together all ingredients well and cook.

Cashew Cream

1 cup cashews, 1/2 cup dates, 1/2 cup water, 1 tbsp honey, 1 tsp vanilla.
Blend all ingredients together and serve with bread, oatmeal, fruits, etc.

Healthy Ketchup

2 cups tomato sauce, 1 small chopped onion, 1 tbsp honey, 1 tbsp yeast flakes, sea salt, 1 tbsp of marjoram, oregano, or basil. Blend everything together. You can experiment by adding 1 tbsp of apple cider vinegar.

Avocado Dip

2 soft avocados, 1 cup filtered water, 1 small onion, 1/2 cup cashews or sunflower seeds, 1 tbsp fresh lemon juice, sea salt.
Blend everything together.

Tofu cottage cheese

1 cup Tofu, 1/2 to 1 cup chives (or 1 finely chopped onion), 1 clove garlic (optional), sea salt, 1/2 cup Vegan Mayonnaise.
Mash tofu and mix with all other ingredients.

Vegan Carrot Cake

2 cups 100% whole wheat flour, 3 sliced bananas, 2 sliced apples, 1/4 cup brown sugar, 3 cups shredded carrots, 1/2 cup orange juice, 1/2 cup dates or golden raisins, 1/2 cup shredded (unsweetened) coconut, 1/4 cup of cold pressed oil, 1/2 tsp of salt.
Mix all ingredients well (if the mixture is too dry you can add some plant-based milk or more orange juice), grease a large pan with oil. Put the batter into pan. Bake for about until knife/toothpick comes out clean when inserted in the center. Let it cool down before topping it with shredded (unsweetened) coconut (or soaked and chopped walnuts), and any healthy sweet cream or sauce listed here.

Raw Apple Pie Recipe – VIDEO

Millet Cashew Cream

1 cup dried millet, 2 cups hot water, 1/2 cup raw cashews, 1 small carrot, 2 tsp lemon juice, 1 tsp agar, 1 tsp sea salt.
Boil millet and other ingredients except cashew nuts and lemon juice, in a pressure cooker. When done, add 1 tsp of agar mixed in 1/4 cup of cold water, and boil for a further 5 minutes. After boiling let it cool down. Place it in a blender adding cashew nuts and lemon juice. Blend until smooth and creamy texture.

Breakfast Fruit Salad

1/2 cup seedless grapes, 2 kiwi fruits (sliced), 1 sliced apple, 1 sliced banana.
Mix all ingredients together and serve with a porridge or crisp breads, and Millet Cashew Cream or other sweet dishes.

Carob Custard

1/2 cup corn-flour, 1/4 cup carob powder, 1/2 cup cashew or pecan nuts, 4 cups filtered water, 1/4 cup honey, 1/2 tsp sea salt, 1/2 cup raisins.
Blend ingredients together until smooth. Heat until thick, stirring constantly. Pour into cups, sprinkle with coconut, top with fruits and nut pieces.

Raw Vegan Pistachio Halva with Organic Tahini (VIDEO)

Blueberry Nut Oatmeal

1 cup rolled oats, 1 cup fresh or frozen blueberries, 1 cup water, 1 cup grated apple, 1 tablespoon ground flax seeds, 7 chopped cashew nuts, 1/4 cup raisins or dates, 1 sliced banana.
Boil oats, cool down, and add other ingredients.

Tomato and Seed Dressing

4 tomatoes, 1/2 cup of sunflower seeds, 1 clove garlic, 2 tbsp lemon juice, 1 small onion, 1/2 tsp oregano or basil, sea salt.
Blend together all ingredients together in a blender.
Serve with lentil or chickpeas spreads, vegetables, salad or pasta.

Polish Vegan Bigos

A delicious sauerkraut, cabbage and mushroom stew

1 head green chopped cabbage, 5 cups drained sauerkraut, 1 can or 10 tablespoons of tomato paste, 1 or 2 cups Pieces of Soya protein or Baked Tofu, 5 cups water, 5 bay leaves, 2 raw organic coconut oil, 6 cups chopped onions, 5 cups chopped Crimini (Baby Bella or brown) mushrooms, 1 whole head of minced garlic, 2 teaspoons Celtic, pink or sea salt, 3 teaspoons dried marjoram, 7 juniper berries 2 teaspoons paprika, 1 teaspoon cayenne pepper.
Place chopped cabbage into a large pot or slow cooker, add water and bay leaves.
Bring to a boil, then reduce heat and allow to simmer gently.
Heat coconut oil, add the chopped onions, mushrooms, garlic, and salt and fry for 5 minutes.
Turn off heat and add marjoram and paprika.
Add chopped cabbage, pieces of soya protein (or pieces of fried or baked Tofu), juniper berries and stir.
Once the cabbage is tender add sauerkraut and tomato paste and stir well until all ingredients are thoroughly combined.
Continue to simmer over low heat for about 30 – 60 minutes or longer.
Add Celtic salt.

Raw Sauerkraut

(the best way to increase probiotic bacteria in your gut):

VIDEO 1

VIDEO 2

Delicious Easy Grillable Veggie Burgers (link)

HEALING BREAD RECIPES

Properly prepared whole-grain bread can be a valuable part of a healing plant-based diet. Unfortunately, most commercial breads are made from refined flour and often contain sugar, oils, preservatives, emulsifiers, and other unnecessary ingredients. The healthiest breads are made from whole grains, contain no sugar or refined oils, and are preferably fermented using traditional sourdough methods. The following recipes are among the healthiest breads you can make at home.

Easy Wholemeal Spelt & Rye Bread

This bread is simple to make, nutritious, and suitable even for beginners. It contains no sugar, no oils, no preservatives, and no refined flour.

Ingredients

• 350 g wholemeal spelt flour
• 150 g wholemeal rye flour
• 1 sachet (7 g) dried yeast (Allinson Easy Bake Yeast or Doves Farm Quick Yeast)
• 1½ teaspoons sea salt
• 1 tablespoon apple cider vinegar
• 400 ml lukewarm water
• 1 tablespoon ground flaxseed
• 50 g chopped walnuts (optional)

Method

1. Place all dry ingredients into a large bowl and mix thoroughly.
2. Add the lukewarm water and apple cider vinegar.
3. Stir with a wooden spoon for about 2–3 minutes until all flour is moistened.
4. Transfer the dough onto a lightly floured surface.
5. Knead gently for exactly 4 minutes.

Do not knead for 10, 15, or 20 minutes. Spelt flour does not require long kneading and too much kneading may make the bread heavier.

6. Shape the dough into a ball.
7. Return it to the bowl and cover with a clean tea towel.
8. Leave in a warm place for 60 minutes.
9. Line a loaf tin with baking paper.
10. Transfer the dough into the tin and gently smooth the top with a wet spoon.
11. Cover again and leave for 35 minutes.

Do not leave it for several hours. Excessive rising can cause the bread to collapse during baking.

12. While the bread is rising, preheat the oven to 200°C (180°C fan).
13. Place the loaf in the centre of the oven.
14. Bake for 45 minutes.
15. Remove the loaf from the tin.
16. Return it directly onto the oven shelf and bake for another 5 minutes.
17. Remove from the oven and place on a cooling rack.
18. Allow the bread to cool for at least 2 hours before slicing.

Important Tips

• The water should feel pleasantly warm but never hot.
• The dough should be soft and slightly sticky.
• Do not add extra flour even if the dough feels softer than ordinary bread dough.
• Do not knead longer than 4 minutes.
• Do not leave the dough rising longer than stated in the recipe.
• Do not cut the bread while still warm.

Following these instructions carefully should produce a moist, flavourful loaf with a pleasant texture that remains fresh for several days.

How to Make a Traditional Rye Sourdough Starter (Zakwas Żytni)

A sourdough starter is simply a mixture of wholemeal rye flour and water fermented by naturally occurring beneficial yeasts and bacteria.

Day 1:

• ½ cup wholemeal rye flour
• ½ cup lukewarm water

Mix thoroughly in a glass jar. Cover loosely and leave at room temperature.

Day 2:
Add:

• ½ cup wholemeal rye flour
• ½ cup lukewarm water

Mix and leave for another 24 hours.

Day 3:
Add:

• ½ cup wholemeal rye flour
• ½ cup lukewarm water

Small bubbles should begin to appear.

Day 4:
Add:

• ½ cup wholemeal rye flour
• ½ cup lukewarm water

The starter should now smell pleasantly sour.

Day 5:
Add:

• ½ cup wholemeal rye flour
• ½ cup lukewarm water

After several hours the starter should become active and bubbly. It is now ready for baking.

Reserve several tablespoons after each baking session and feed it with rye flour and water to maintain a permanent starter.

Traditional Polish Wholemeal Rye Sourdough Bread

Ingredients:

• 1 cup active rye sourdough starter
• 5 cups wholemeal rye flour
• 2½ cups lukewarm water
• 1 tablespoon sea salt
• ¼ cup flaxseeds
• ½ cup sunflower seeds
• ¼ cup pumpkin seeds

Instructions:

1. Mix all ingredients thoroughly.
2. Transfer into a lined loaf tin.
3. Cover and leave to rise for 4–6 hours.
4. Bake at 220°C for 15 minutes.
5. Reduce temperature to 190°C and bake for 45–55 minutes.
6. Cool completely before slicing.
7. For best flavour and texture wait 12–24 hours before serving.

Wholemeal Rye and Spelt Bread

Ingredients:

• 2 cups wholemeal rye flour
• 2 cups wholemeal spelt flour
• 1 teaspoon sea salt
• 2¾ cups warm water
• 2 tablespoons flaxseeds
• ¼ cup pumpkin seeds
• 1 cup active sourdough starter

Instructions:

1. Mix all ingredients thoroughly.
2. Leave covered for 6–8 hours.
3. Transfer into a loaf tin.
4. Allow to rise for another 2–3 hours.
5. Bake at 190°C for approximately 60 minutes.

Seeded Wholemeal Spelt Bread

Ingredients:

• 500 g wholemeal spelt flour
• 4 tablespoons sunflower seeds
• 4 tablespoons pumpkin seeds
• 4 tablespoons ground flaxseed
• 4 tablespoons sesame seeds
• 500 ml warm water
• 1 teaspoon sea salt
• 2 tablespoons apple cider vinegar

Instructions:

1. Mix all ingredients thoroughly.
2. Place into a loaf tin.
3. Allow to rise for several hours if using sourdough starter.
4. Bake at 190°C for 50–60 minutes.

Buckwheat and Oat Healing Bread

Ingredients:

• 2 cups buckwheat flour
• 1 cup oat flour
• ½ cup ground flaxseed
• 1 tablespoon psyllium husk
• 1 teaspoon sea salt
• 2½ cups water

Instructions:

1. Mix all dry ingredients.
2. Add water and stir thoroughly.
3. Leave for 20 minutes.
4. Transfer into a loaf tin.
5. Bake at 180°C for approximately 60 minutes.

Sprouted Grain Healing Bread

Ingredients:

• 2 cups sprouted rye berries
• 2 cups sprouted oats
• 1 cup sprouted buckwheat
• ½ cup flaxseed meal
• 1 teaspoon sea salt

Instructions:

1. Blend sprouted grains into a coarse dough.
2. Add flaxseed meal and salt.
3. Shape into a loaf.
4. Bake at 170°C for approximately 60 minutes.
5. Cool completely before slicing.

Healing Seed Bread

Ingredients:

• 1 cup sunflower seeds
• 1 cup pumpkin seeds
• 1 cup sesame seeds
• ½ cup flaxseeds
• ½ cup chia seeds
• 2 tablespoons psyllium husk
• 1 teaspoon sea salt
• 2 cups water

Instructions:

1. Mix all ingredients thoroughly.
2. Allow the mixture to stand for 30 minutes.
3. Press into a loaf tin.
4. Bake at 170°C for 60–70 minutes.
5. Cool completely before slicing.

The Healthiest Bread Principles

Whenever possible choose breads that are:

• Made from whole grains rather than refined flour.
• Free from sugar, glucose syrup, and artificial sweeteners.
• Free from margarine, shortening, and hydrogenated fats.
• Rich in flaxseeds, sunflower seeds, pumpkin seeds, and sesame seeds.
• Fermented using traditional sourdough methods.
• Based on rye, spelt, oats, barley, buckwheat, quinoa, amaranth, or sprouted grains rather than modern refined wheat flour.

Freshly baked whole-grain bread accompanied by a large salad, sprouts, fresh vegetables, or vegetable juice can be a valuable part of a healing plant-based diet. Traditional wholemeal rye sourdough bread deserves special consideration as one of the healthiest staple foods available.

Tomato Basil Flatbread

This simple grain-free flatbread is inspired by a popular Hallelujah Diet recipe. It contains no wheat, no yeast, no sugar, and no refined ingredients.

Ingredients

• 2 cups sunflower seeds, soaked overnight
• ½ cup ground flaxseed
• 2 medium tomatoes
• ½ cup fresh basil leaves
• 1 teaspoon sea salt

Instructions

1. Drain the soaked sunflower seeds.
2. Place all ingredients in a food processor.
3. Blend until smooth.
4. Spread thinly on baking paper.
5. Dehydrate at low temperature or bake at the lowest oven setting until dry.
6. Cut into squares and store in an airtight container.

Raw Sunflower Seed Loaf

This nutritious loaf contains no flour and is rich in healthy seeds, vegetables, minerals, and phytonutrients.

Ingredients

• 1 cup sunflower seeds, soaked overnight
• 1 cup almonds, soaked overnight
• 1 cup pumpkin seeds, soaked overnight
• 1 medium carrot
• 1 garlic clove
• ½ red bell pepper, finely chopped
• ¼ cup fresh parsley, chopped
• ½ red onion, finely chopped

Sauce

• 2 tomatoes
• 1 teaspoon sea salt
• 1 tablespoon basil
• 1 tablespoon oregano

Instructions

1. Drain and rinse all soaked seeds and almonds.
2. Process sunflower seeds, almonds, pumpkin seeds, carrot, and garlic in a food processor.
3. Stir in bell pepper, parsley, and onion.
4. Blend sauce ingredients separately.
5. Mix half of the sauce into the loaf mixture.
6. Shape into a loaf and allow to stand for 4–6 hours.
7. Serve with the remaining sauce.

Healing Blender Bread

This simple gluten-free bread is inspired by Hallelujah Diet’s Blender Bread concept but modified to fit a healing diet.

Ingredients

• 2 cups rolled oats
• 1 cup buckwheat groats
• ½ cup flaxseed
• 2 tablespoons psyllium husk
• 1 teaspoon sea salt
• 2 cups water

Instructions

1. Blend all ingredients until smooth.
2. Allow the mixture to stand for 10 minutes.
3. Transfer to a loaf tin.
4. Bake at 180°C for approximately 60 minutes.
5. Cool completely before slicing.

Healing Seed Bread

Ingredients

• 1 cup sunflower seeds
• 1 cup pumpkin seeds
• ½ cup flaxseeds
• ½ cup sesame seeds
• 2 tablespoons psyllium husk
• 1 teaspoon sea salt
• 2 cups water

Instructions

1. Mix all ingredients.
2. Leave for 30 minutes.
3. Transfer to a loaf tin.
4. Bake at 170°C for 60–70 minutes.
5. Cool completely before slicing.

Easy Wholemeal Spelt & Rye Bread

This is probably the best everyday bread for most people because it is nutritious, tasty, and easy to prepare.

Ingredients

• 350 g wholemeal spelt flour
• 150 g wholemeal rye flour
• 7 g dried yeast
• 1½ teaspoons sea salt
• 400 ml lukewarm water
• 1 tablespoon apple cider vinegar
• 1 tablespoon ground flaxseed
• 50 g chopped walnuts (optional)

Instructions

1. Mix all dry ingredients.
2. Add water and apple cider vinegar.
3. Stir for 2–3 minutes.
4. Knead gently for exactly 4 minutes.
5. Leave covered for 60 minutes.
6. Transfer to a lined loaf tin.
7. Leave for another 35 minutes.
8. Bake at 200°C for 45 minutes.
9. Remove from the tin and bake for another 5 minutes.
10. Cool completely before slicing.

Which Bread Is the Healthiest?

For everyday use, I recommend the breads in the following order:

1. Easy Wholemeal Spelt & Rye Bread
2. Traditional Rye Sourdough Bread
3. Healing Seed Bread
4. Raw Sunflower Seed Loaf
5. Tomato Basil Flatbread

All of these recipes are free from refined flour, refined sugar, artificial additives, and preservatives and fit well within a healing plant-based lifestyle.

LINKS

• Hallelujah Acres (Hallelujah Diet)

• Leaves Of Life

• 3ABN cooking demos (videos)

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