(For all ingredients, please use organic versions if available)
Squash
Coconut milk
Red bell pepper
Green bell pepper
Onion
Garlic
½ teaspoon salt
¼ teaspoon black pepper
Mushroom seasoning powder
½ cup water
Cooking oil




Directions

1. Add oil and wait until it gets hot
2. Sauté the onions and garlic
3. Pour the water in
4. Let it simmer for a while
5. Add in the squash
6. Add the coconut milk
7. Cover it for the meantime, maybe about 10 or 15 minutes, before it gets cooked
8. Add in the green bell pepper and red bell pepper
9. Add ¼ teaspoon of pepper
10. Add ½ teaspoon of salt
11. Add mushroom seasoning
12. Mix it up
13. Lower down the heat
14. Let it simmer for a while then it’s ready

(For all ingredients, please use organic versions if available)
Pizza Base
½ cup ground flaxseeds
1 cup almond flour
1 medium zucchini
½ onion
1 teaspoon salt
4–6 teaspoons almond butter

Cashew Cheese
Cashews
Fermented wheat water
Sea salt
Spinach
Rosemary

Basil Sauce
½ cup basil (chopped)
Olive oil
Lemon rind
1 teaspoon garlic (ground)
½ teaspoon salt

Pizza Toppings
Red pepper
Tomatoes (mixture of plum and cherry)
Sun-dried tomatoes

Side Salad
Rocket lettuce (arugula)
Tomatoes
Red pepper






Directions

Directions (to prepare almond flour):

1. Soaked almonds overnight
2. Once it’s soaked, blend it with a bit of water
3. Place it in the, like muslin cloth and squeeze
4. Almond milk ready to use
5. And the leftovers you spread on a dehydrated sheet, it needs about 12–16 hours of drying time
6. When it’s totally dry, you put it in the blender and blend it into the very fine flour
7. Almond flour ready to use

Directions (to make pizza base):

1. Place some zucchini in the blender
2. Give it a little bit of water
3. Add some chopped onions
4. Blend it a little bit
5. Add 4–6 tablespoons of almond butter
6. Add 1 small teaspoon of salt
7. After blended well place this in a bigger dish
8. Add the ground flaxseeds
9. Mix it a little bit
10. Add the almond flour
11. Mix until have exactly the same consistency as normal wheat dough
12. Take a dehydrated tray
13. Water your hands a little bit, to prevent the dough from sticking
14. Take a little bit dough
15. Roll the dough in your hands, and place it on a dehydrated sheet
16. Place it with cling film, and just press it down a little bit
17. Use a plastic container to help me to shape it up. And you just push the edge, onto this plastic container to give the edges of the pizza
18. Place the pizza bases into the dehydrator for 12–16 hours

Directions (to make raw cheese):

1. You need cashews, which have been soaked overnight
2. Fermented wheat wheat water (you soak sprouted wheat grains for about 24 hours in a warm place, and then drain it)
3. Mix this fermented water with cashews in a blender
4. Add a little bit of sea salt
5. Place this mixture into the cloth
6. Put it on your, like colander or sieve and place it in the bowl so it just basically soaks all the water out
7. Close it and leave it in a warm place for about 24 hours
8. Once it’s finished, you’re going to have raw “cheese,” which tastes like ricotta cheese
9. Chop a little handful of spinach and some rosemary
10. Mix those chopped herbs into our “cheese” which will make it very flavorful
11. Add a bit of freshly ground pepper
12. Add just tiny bit of salt
13. Mix it with a fork
14. Cheese ready to use
    

Directions (to make basil sauce):

1. Place the chopped basil into the vessel
2. Add some olive oil and ground lemon rind
3. Add a teaspoon of ground garlic
4. Add about ½ a teaspoon of sea salt
5. Grind it for a few minutes, just so the basil’s really soaked in the other ingredients

Directions (to make pizza):

1. For the pizza topping, you can use a red pepper, some tomatoes and some sun-dried tomatoes
2. Cut red pepper thinly, into rings
3. Take tomatoes, some plum tomatoes, some cherry and halve them
4. Get the pizza base out of the dehydrator
5. Place our “cheese” on top of these pizza bases
6. Place some red peppers
7. Add some sun-dried tomatoes and some tomatoes to add some extra color to it
8. Place this pizza back on the dehydrator sheet
9. Place it into the dehydrator to heat them up a little bit, to warm it through for about half an hour
10. In the meantime, we’re going to make some salad
11. Take some rocket salad and place around the big plate
12. Place some tomatoes and some red peppers just to make it nice and colorful
13. Add a few sun-dried tomatoes
14. Get the pizza out and place it in the middle
15. Pour some basil sauce on the pizza and around on the salad
16. You also can add a bit of ground pepper
17. Ready to serve

(For all ingredients, please use organic versions if available)
Vegan Spinach Artichoke Dip
1 cup plain soy milk
1 tablespoon of garlic (or 2 cloves)
1 tablespoon of vegan butter
1 package frozen spinach
2 cups canned artichoke hearts
1 package (8 ounces) vegan cream cheese
1 package (12 ounces) vegan sour cream
1 teaspoon mustard powder
1 teaspoon salt
1 teaspoon ground pepper
1 package (10 ounces) vegan Monterey Jack cheese
(Follow Your Heart brand recommended)

Homemade Bagels
1 cup warm water
½ package (½ tablespoon) dry active yeast
1 tablespoon molasses
1 tablespoon light corn syrup
2 cups bread flour
1 teaspoon salt
1 tablespoon sugar
Water
Some flour for kneading
Some cornmeal
for bagel bottoms

Herbed Bagel Chips
Bagels (day old preferred)
1 cup extra virgin olive oil (add more if required)
2 teaspoons herbs de Provence
½ teaspoon dried basil
1 teaspoon of salt
½ teaspoon ground pepper
Any additional herbs of preference (optional)







Directions

Directions (to make bagels):

1. Add 1 cup of warm water
2. Add half a package of yeast or about half a tablespoon
3. Stir that
4. Add 1 tablespoon of molasses
5. Add 1 tablespoon of light corn syrup
6. Give that a quick mix
7. Add 2 cups of bread flour (shift it)
8. Add 1 teaspoon of salt
9. Mix this around until we get a nice ball that we can work with on the table
10. Using a little bit of flour on the table
11. Leave some to the sides so that you can always add more when the dough gets a little too sticky to work with
12. Knead it for about at least 6–7 minutes
13. Keep folding it over until it getting a little dry
14. That it’s ready to go is if you pinch the dough, and it’s got the same feeling as your earlobe
15. Put it back into the bowl and let this rise (place this in the oven. What i did in the oven was i boiled pot of water, and that should create enough heat for this to, to rise. And plus, it adds the, just the right amount of moisture to it)
16. After the dough it’s about double the size (about 40 minutes) punch it down
17. Cut this into 4 sections
18. Roll these into little balls
19. Rise a second time for about 25 minutes
20. Punch little holes
21. Prepare a medium-size pot of boiling water
22. Add a tablespoon of sugar
23. Stir it around
24. While we have this boiling, i’m also going to pre-heat our oven to 400 degrees
25. Boil the bagel for about 1 minute each side
26. Put boiled bangel to the baking pan
27. Sprinkle some cornmeal on on the top
28. Flip them over
29. Bake this for 25 minutes at 400 degrees
30. After 25 minutes pull these out of the oven then let this cool off

Directions (to make bagel chips):

1. Use two bagels we made earlier
2. Use a bread knife make thin slices about a quarter of an inch thick
3. Make oil to brush on top
4. Add 1 cup extra virgin olive oil
5. Add 2 teaspoons of herbs de provence
6. Add ½ teaspoon of ground pepper
7. Add 1 teaspoon of salt
8. Add ½ teaspoon of dried basil leaves
9. Mix that all together
10. With the pastry brush lightly coat both sides
11. Put into the baking pan
12. Put this in our oven at 400 fahrenheit for 1–2 minutes, flip them over and put it in there for another 1–2 minutes
13. Ready to serve

Directions (to make vegan spinach artichoke dip):

1. Boil a cup of soy milk (we’re going to reduce this by half)
2. Turn stove on high
3. While that’s boiling away, mince about a tablespoon of garlic or about 2 cloves
4. Add about a tablespoon of vegan butter
5. Put that on medium high
6. Once this gets hot, add our garlic
7. Stir this around, and we just want brown it.
8. Take 1 package of spinach, frozen spinach (re-hydrate it, i added hot water and i drained it, and i squeezed out all the water) make sure we’re working with dry spinach
9. Add about 2 cups of artichoke to our spinach (i got these from the can, which is fine. They’re, they’re soaked in oil, and what i did was i soaked it in water and i rinsed off all the oil)
10. Add 1 package of vegan cream cheese
11. Add 12 ounces of a vegan sour cream
12. Give this a quick mix
13. Add 1 teaspoon of salt, 1 teaspoon of ground pepper, 1 teaspoon of ah mustard powder
14. Add fried garlic
15. Cut about a third of vegan cheese and just leave it to the side
16. Grate the rest of vegan cheese
17. Add grated vegan cheese in our dip
18. Mix it
19. Slice cutted vegan cheese about ⅛ of an inch
20. Add our soy milk into our mixture
21. Pour the mixture using a 9 x 9 baking pan
22. Cover the top using sliced vegan cheese
23. Put this in the oven for 20 minutes for 400 degrees
24. Cut out a little section and put in the bowl
25. Put our bagel chips around
26. Ready to serve

(For all ingredients, please use organic versions if available)
Soy Ricotta and Leek Lasagna
Pre-made
herbed tomato sauce
Lasagna pasta sheets (or thinly sliced eggplant or zucchini)
Tofu
Leek
4 tablespoons extra virgin olive oil
Sea salt
Optional variations:
add olives, broccoli, mushrooms, basil, etc.
Soyberry Shake
Soy milk
Condensed soy milk
Frozen strawberries
Kiwi fruit
Grapes
Sugar
Directions

Soy Ricotta and Leek Lasagna:

1. Spread the pre-made sauce on the baking pan.
2. Apply the lasagna sheets. Break it a little so it can fit in.
3. For filling: Take out the water from the tofu, mash the tofu, and then mixed it well with chopped leeks, sea salt and 4 tablespoons extra virgin olive oil. This is called the soy ricotta.
4. Spread the filling on the lasagna sheets. The first layer is finished.
5. Spread the sauce on the lasagna.
6. Put a few of lasagna sheets on the sauce.
7. Spread the filling on the lasagna sheets. The second layer is finished.
8. Repeat step 6-8 for the third layer.
9. Put the rest of soy ricotta on the top layer of the dish.
10. Wrap it with the aluminum foil.
11. Put in the oven, and let it baked for about 30-40 minutes.
12. When it reaches around 30 minutes, it is better to take a look to see how it looks. If it is ready, then take it out.

Soyberry Shake:

1. Put the strawberry, the soy milk, and the organic crystal sugar into a blender and blend them all.
2. Decorate the cup with condensed soy milk.
3. Pour in the blended strawberry into the cup.
4. Decorate with kiwi and grape.
5. Ready to be served.

(For all ingredients, please use organic versions if available)
Whole Wheat Bread
2½ teaspoons yeast
1⅓ cup soy milk (original, unsweetened)
1 heaping teaspoon sea salt
2½ tablespoons brown sugar
1 tablespoon olive oil
1½ teaspoon granulated soy lecithin
¼ teaspoon powdered ascorbic acid
1¼ cups white bread flour
1 tablespoon gluten flour
2 cups whole wheat flour






Sunflower Seed Vegan Sour Cream
½ cup raw sunflower seeds
½ cup warm, cooked brown rice
¾ cup filtered water
¼ teaspoon dill
1 teaspoon sea salt
1½ teaspoons onion powder
½ teaspoon garlic powder
⅓ cup lemon juice

Black Bean Soup
6 cups black beans
16 cups filtered water
1 heaping teaspoon mushroom seasoning
2 tablespoon sea salt
1 teaspoon sage
1 teaspoon cumin
½ teaspoon thyme
⅓ cup olive oil (cold pressed)
Juice of 2 lemons (fresh squeezed)
½ white onion (finely diced)
5–6 cloves garlic cloves (minced)




Directions

Whole Wheat Bread

1. Put a little bit water in the bottom of the cup, about one inch high and then add the soy milk until it fills 1⅓ of the cup. This way it will keeps it from becoming too much dominated by the soy milk taste.
2. Add in 1¾ teaspoon of yeast into the hopper on the bread machine.
3. Add in 1½ teaspoon of sea salt into the soy milk cup, and then ¼ teaspoon of ascorbic acid, next is the soy lecithin, stir them well.
4. Add in the olive oil to the mixture and stir it until it all combine together evenly.
5. Take out the canister from the bread machine and pour in the mixture into the canister.
6. Add in 1 cup of white bread flour, 1 tablespoon of gluten flour, and then 2 cups of whole wheat flour into the canister.
7. Put back the canister into the bread machine, turn it on, and let it goes for 4 hours.
8. When the bread is ready, wrap it up and let it set there for at least half an hour so that there will be no yeast problem. If you want it to eat it right away, just slice it and put it in the toaster. This will takes care of the problem.

Sunflower Seed Vegan Sour Cream

1. Put in ½ cup of sunflower seed into a blender.
2. Add in ½ cup of warm cooked brown rice, ¾ cup of water, ⅓ cup of lemon juice.
3. Add in 1½ teaspoon of onion powder, ½ teaspoon of garlic powder, ¼ teaspoon of dill weed, and a little bit of salt to taste.
4. Let it mix until it reach a creamy texture.
5. For more whiter look, you can add a little bit of soy milk powder.
6. This sunflower vegan sour cream can be used as a spread on sandwich, to be put on top of baked potato, or as a dip.
7. Ready to be served.

Black Bean Soup

1. Presoaked the black bean for 20-24 hours with salty water.
2. After that, pour out the water.
3. Put the bean in a kettle and add in the fresh water. Just fill up the water until about 1 inch from the top. This way it will avoid spillage.
4. Boil the bean with high heat, and then when it starts bubbling, turn it down to medium heat. Stir it once a while so that the bean won’t stick to the bottom.
5. Add in the onion, the garlic, and the lemon juice.
6. Add in the mushroom seasoning, ½ teaspoon of cumin, less than half teaspoon of sage and thyme.
7. And when the bean is soften, add 1 tablespoon of salt, and stir it.
8. While serving, and when the soup is not too hot, add in the olive oil, and mix it.
9. Place the soup in a serving bowl, and put on top of sup a little bit the sunflower seed vegan sour cream and a bit of parsley.
10. Ready to be served.

(For all ingredients, please use organic versions if available)
Ginkgo Nuts with Mountain Yam
30 grams ginkgo nuts
100 grams Japanese mountain yam
30 grams lily bulbs
50 grams asparagus
30 grams red bell pepper
Ginger
10 grams potato starch
Pinch of salt
Pinch of vegetable
and fruit seasoning
Some sesame oil

Spicy King Oyster Mushroom Rolls
3 king oyster mushrooms
3 sections veggie ham
50 grams celery
10 grams basil
1 chili pepper
30 grams ginger
10 grams potato starch
1 teaspoon sugar
2 tablespoons
veggie oyster oil
2 teaspoons black vinegar
1 teaspoon ketchup

Golden Fried Vegetable Cake (Gao-zha)
500 milliliters vegetable stock
80 grams flour
40 grams potato starch
20 grams cornstarch
50 grams veggie ham cubes
Pinch of salt
Pinch of vegetable
and fruit seasoning
Pinch of white pepper








Directions
Directions (to prepare ginkgo nuts with mountain yam):

1. Cut the mountain yam
2. Cut the asparagus
3. Cut the red bell pepper (cut it diagonally to make it look more beautiful)
4. Mince the ginger
5. Rinse and then soak the lily bulbs in water to makes them crunchier

Directions (to make ginkgo nuts with mountain yam):

1. Use high heat
2. Add water
3. Add a pinch of salt and some oil into the water (this way, the colors of the vegetables will be bright)
4. Add the ginkgo nuts first (they take more time to cook)
5. Add all vegetables
6. Cook until the water boils and steam comes out
7. Turn off the stove
8. Take out all the vegetables
9. For the dressing: turn on the stove
10. Add a little oil
11. Saute the ginger(use medium heat)
12. Saute the vegetables
13. Add some salt, black pepper, 1 teaspoon of vegetable And fruit seasoning.
14. Add the vegetable stock, stir it
15. Add the potato starch paste.( ratio of the starch to water is 1 to 3)
16. Ready to serve

Directions (to make tasty spicy king oyster mushroom rolls):

1. Boil a pot of water.
2. Slice the mushrooms
3. Wait until the water starts to boil and then parboil the mushrooms (until they are softer)
4. When the water boils. Now we’ll let them cool off a little bit and use them later.
5. Cut the veggie ham into thin slices.
6. Cut the ginger into similar length
7. Use the wooden skewer sticks to roll up the ingredients
8. Take a slice of ham and a slice of ginger or a couple of slices of ginger and turn them around then skewer them
9. Flatten the celery to make it softer then cut them into inch-long pieces
10. Cut the cilantro
11. Chop them into inch-long pieces and put them aside with the basil
12. Cut red chili and remove the seeds
13. Heat the oil in pan
14. Fry the mushroom rolls (fry until they turn golden brown)
15. Sauté the ginger
16. Add red chili and celery
17. Add a little sugar
18. Add some ketchup
19. Add veggie oyster sauce
20. Add the mushroom rolled and basil
21. Add vegetable stock
22. Add the black vinegar
23. Ready to serve

Directions (to make “golden fried vegetable cake” (gao-zha) ):

1. Add 250 milliliters of the vegetable stock
2. Add 80 grams of flour
3. Add 40 grams of potato starch
4. Add 10 grams of cornstarch
5. Stir immediately so the mixture won’t get lumpy
6. Keep stirring until it’s dissolved in the water
7. Turn on the stove
8. Add a bit of oil to sauté veggie ham (you can add some mushrooms or whatever we like).
9. Heat the 250 milliliters stock until it’s boiled
10. Add pepper salt
11. Add some vegetable seasonings
12. Add white pepper
13. Keep stirring so the ingredients won’t sink to the bottom
14. Turn to medium heat
15. Bring it to boil
16. Add the ingredients and keep stirring until it becomes solidified and it bubbles
17. Turn off the heat
18. Spread some oil on the plate so the food won’t stick
19. Pour them on the plate and make them flat
20. Let it cool first, so it will be firmer (you can put it in the fridge)
21. After the cake ready cut it into 0.5 cetimeter cubes, then dip the cubes in potato starch
22. Deep fry them in a moment until they’re golden brown
23. Ready to serve

(For all ingredients, please use organic versions if available)
Spinach
Sorghum
Vegan sausage
Soy sauce
Chakalaka
Salt
Ground black pepper
Sunflower oil
Water




Directions

1. Boil some water.
2. Add in the spinach.
3. Add in a bit of salt, black pepper, and soy sauce. Stir it a little bit.
4. Boil some water in another pot, add in the sorghum. Stir it. Let it cooked for about 15-20 minutes.
5. While waiting for the spinach and the sorghum, let’s prepare the sausage and the gravy (chakalaka).
6. Pour a bit of sunflower oil. Add in the vegan sausage and a bit of salt.
7. Fry it quite well.
8. Warm up the chakalaka for 2-3 minutes.
9. Served the sorghum, the spinach and the vegan sausage with some chakalaka.
10. Ready to be served.

White Bean Spread with Sun-dried Tomatoes
Makes 6 ¼-cup servings
Ingredients:
6 sun-dried tomatoes
1½ cup cooked white beans
½ cup water
or vegetable broth
2 garlic cloves, minced
½ teaspoon salt
1 teaspoon finely chopped fresh rosemary
½ teaspoon dried sage
1 teaspoon lemon juice

Cream of Broccoli Soup
Makes about 6 1-cup servings
Ingredients:
1 onion, chopped
1 large potato, cubed
3 garlic cloves
1 teaspoon whole celery seeds
1 teaspoon dried thyme
½ teaspoon dried marjoram
¼ teaspoon turmeric
¼ teaspoon black pepper
4 cups water or vegetable broth
1 15-ounce can garbanzo beans, undrained
4 cup broccoli florets
1–1½ teaspoons salt

Penne with Kale, Tomatoes, and Olives
Makes 4 servings
Ingredients:
1 onion, chopped
¼ cup vegetable broth or water
1 bunch kale, chopped
2 14.5-ounce cans chopped tomatoes or
3 cup crushed fresh tomatoes
½ cup sliced Kalamata olives
1 tablespoon chopped fresh parsley
8 ounce dry whole-wheat penne pasta
¼ cup vegan parmesan cheese or nutritional yeast

Chocolate Mousse or Chocolate Mousse Pie
Makes 10 servings
Ingredients:
1 cup semi-sweet chocolate chips
1 cup non-dairy milk
2 12.3-ounce packages low-fat tofu
1 teaspoon vanilla extract
1 ready-made graham cracker crust (optional)
10 strawberries, chopped for garnish
10 mint springs for garnish (optional)


Directions
Directions (to make white bean spread):

1. Strained white beans (reserve the liquid that comes from our beans so we can use them for a later use)
2. Putting our ingredients into our food processor or a blender, and just blend everything together
3. Soak sun-dried tomatoes a little while (you can use hot liquid if you are in a hurry; and if you’re not so much in a rush, you can just use warm liquid)
4. Chop sun-dried tomatoes nicely, mince them nice and fine
5. When you scrape out your bean dip from the food processor, you want to fold in those sun-dried tomatoes, and just fold it in gently
6. Ready to serve

Directions (to make vegetables stock):

1. Saving the trimmings of your vegetables (you can store them in the freezer)
2. When you’re ready to make vegetable stock, just pull it out and add some water to it
3. Boil it, and you have some freshly made vegetable stock

Directions (to make dairy-free cream of broccoli soup):

1. Getting our pan heated up
2. instead of using oil we’re going to use vegetable stock (you can also use water as well, but water has no flavor)
3. Add onions
4. Add some garlic
5. Stir it
6. Adding diced potatoes
7. Put in garbanzo beans
8. Add the thyme
9. Add marjoram (you can substitute with some oregano)
10. Add celery seed
11. Add turmeric
12. Grind a few peppercorns in (give it a couple twists)
13. Add to this our vegetable stock
14. Chop up broccoli
15. Add broccoli (reserve some to add to the soup later as a nice garnish)
16. Cook about 25–30 minutes
17. Take it and put it in the food processor or a blender
18. Blend it up
19. Pour it right in this bowl
20. Ready to serve

Directions (to make penne with kale, tomatoes, and olives ):

1. Put some heat into our pan
2. Add onions
3. Add olives
4. Let this cook for a little while
5. Add our fire-roasted tomatoes (if you couldn’t find fire-roasted tomatoes, could you just use regular chopped tomatoes)
6. When you go into the store, you won’t be able to find pitted kalamata olives, but you’ll be able to find them whole. What you want to do to remove the pit, is just simply put it on your cutting board and just smash it with the back side of your knife, and the pit will come out
7. Chop kalamata and just add that to the sauce
8. Add kale
9. Stir this and blend it into the sauce, mix it right in
10. Cook until it’s tender
11. Cover this up
12. Add our fire-roasted into the pasta
13. Sprinkle some nutritional yeast
14. Ready to serve

Directions (to make dairy-free chocolate mousse):

1. Take our rice milk and put it into our pot (you could also use soy milk)
2. Add our chocolate to this so that it can melt
3. Blend the silken tofu for a while
4. Add our chocolate and our rice milk to this
5. Add vanilla
6. Blend it up a little bit more
7. Put it in the freezer
8. Pour this chocolate mouse into a nice goblet
9. Finish it off with a little soy whip
10. Ready to serve

(For all ingredients, please use organic versions if available)
Coconut Delight:
100 grams almonds
100 grams walnuts
100 grams figs
Shredded coconut
Canary Seed Milk:
½ cup canary seeds
500 milliliters water
Strawberries for flavor and garnish




Directions

Directions (to make raw coconut delight ):

1. Soak the ingredients for better handling (they are soaked in order to remove the skin, soak with warm water it seems much easier to peel them)
2. Peeling the skin of the almond and walnut
3. Soak the canary seeds a little in order to make our milk later then set it aside
4. Mix them
5. Grind them
6. After the figs have been very well washed, chop them very fine
7. The raisins, peanuts can be chopped with the figs too (any kind of nut can be incorporated into the recipe)
8. Mix the grinded the almond and walnut with chopped figs (you can blend them)
9. Form it use your hands, make them a little round
10. Cover them with the coconut
11. Put them on the plate
12. Ready to serve

Directions (to make chilean fruity canary seed milk):

1. After soaked a bit the canary seeds they have swelled a bit because they absorbed a little water obviously
2. So with this same bit of water, we are going to put them in the blender with a little more water
3. Blend them
4. Using a colander take off the skin
5. Pour it into the glass
6. Chop a little bit of strawberries
7. Put them itu the glass
8. Ready to serve

Directions (to make canary sprouts):

1. Put the canary seeds in the water
2. Change the water of our sprouts every day
3. In 2 or 3 days they must be about 2 centimeters

(For all ingredients, please use organic versions if available)
The ingredients of Adzuki spread:
500 grams adzuki beans
(pre-soaked overnight)
250 milliliters
vegetable oil
3 spoons marjoram
6 cloves garlic
3 spoons sunflower seeds
3 teaspoons salt
1 teaspoon
ground black pepper

Optional ingredients:
6 spoons of buckwheat
(pre-soaked)
Mung bean sprouts




Directions

1. Boil the adzuki bean in the same water which is used for soaking them for about 20 minutes.
2. Cover the pot with a lid so that it boils faster.
3. Remove the foams that come out. Be careful not to let the water overflow.
4. After the beans become tender, move it onto a plate.
5. Add the beans with 2 or 4 cloves of garlic. Fewer is better. Add more later if needed.
6. Add in the sunflower seeds, the marjoram, salt, pepper, and the oil.
7. The oil should be enough so that it will be easily spreadable.
8. Mix them all together with a hand mixer until it is fine.
9. Add some more salt, marjoram and oil if needed.
10. If it is too thick, add a bit of reboiled water, but only a little bit, or the oil.
11. The adzuki bean base spread is ready.
12. For alternative, you can add buckwheat and mung bean sprouts.
13. Pre-soaked the buckwheat overnight so that they’ll become tender.
14. Pour out the soaked water, and rinse the buckwheat with clean water.
15. Add in the buckwheat, and mix it with the handmixer. No need to make it too smooth, let it left a little bit so it would taste like nuts.
16. Add in the mung bean sprouts, mix it with handmixer.
17. The alternative spread is ready.
18. Both the original adzuki bean spread and the alternative can be used as spread for bread.