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Peppermint Pecan Rawreo Sandwish (Raw, Vegan)

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Don’t you wish your snacc was cool like me? Chocolate and peppermint are mint-to-be for each other; enjoy their marriage in the form of a raw vegan ice cream sandwich. (All puns intended in the preceding sentences!)

Herbal Spotlight on Mint – Peppermints & Spearmints

Mint is, without doubt, one of the indispensable culinary herbs. I consider mint the gateway plant to herbalism for they flourish easily in a sunny position. Highly aromatic, invigorating and inviting, mint is a symbol of hospitality in historic Greek to present day Moroccan culture.

Of the many hybrids and cultivars of the genus Metha, the two most common are Peppermints and Spearmints. Peppermints have the strongest flavour due to high menthol content and are best for medicinal purpose: digestive distress, headaches or complaints associated with muscle spasms. Specific Peppermints include: Peppermint, Basil Mint, and Chocolate Mint. Spearmints are mid-strength, slightly sweeter, and are known as the classic mint that is ideal for a mint sauce, in chutneys, raitas, salads and fruits. Specific types of spearmints include: Spearmint (Garden mint), Moroccan Mint and Apple Mint. Other mint-family herbs, such as lemon balm, oregano, rosemary, holy basil and lavender, share similar properties, although their aroma, taste and essential oil profiles and strength vary.

Herbal Properties of Mint

  • Taste (rasa) – sweet, pungent
  • Qualities (guna) – light, dry, sharp
  • Thermal nature (virya) – can be cooling or warming, depending on dose and method of intake. A low dose is cooling and relaxing, a medium dose benefits inflammatory conditions and high dosages is heating, pungent and helps to clear excess congestion. 
  • Post-digestive effect (vipaka) – pungent

Herbal Actions of Mint

Menthol in mint is an excellent antispasmodic, carminative and decongestant. Taken as a tea or as enteric capsules, it can offer profound relief for a variety of digestive complaints, such as nausea, gas, bloating, and more severe conditions such as the abdominal pain of IBS. Steam inhalation of mint is helpful to break up congestive respiratory problems, as well as improve mood, memory, alertness, and reduce fatigue. Menthol terpenes are small, lipid-soluble molecules that can be absorbed across the nasal mucosa into systemic circulation or cross the blood-brain barrier, where they inhibit acetylcholinesterase (AChE) and benefit cognitive functions. Mint also has analgesic and diaphoretic properties; a poultice of peppermint leaves can be rubbed into sore muscles for relief from pain or hot fevers.

Peppermint has a cooling quality, so is best for reliving inflammatory / heat-related conditions. In ayurveda, peppermint can be used to pacify pitta and kapha doshas, while balancing the vata dosha (in moderate quantities).

Looking for more Raw Cookies? Check out my:

Rawreo Nice Cream Sandwich
Oatmeal Walnut Cinnamon Cookies (Dehydrator)

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Peppermint Pecan Rawreo Sandwish

Don't you wish your snacc was cool like me? Chocolate and peppermint are mint-to-be for each other; caffeine and menthol synergise to energise you. Enjoy their marriage in the form of a raw vegan ice cream sandwich!

Course Raw Dessert
Cuisine American
Keyword Raw Dessert
Servings 6 sandwiches
Author Sabrina Chu

Ingredients

Pecan Rawreos

  • 120 g (1 cup) activated pecans
  • 50 g (3-4 no) pitted Medjool dates
  • 32 g (1/4 cup) cacao paste, melted (or 2 tbsp cacao powder + 2 tbsp cacao butter, melted)
  • 14 g (2 tbsp) coconut sugar
  • 1/2 tsp Darth Force Tonic Blend (optional) (chaga, maca, mucuna, mesquite, he shou wu, shilajit, vanilla)
  • Pinch Himalayan salt

Avocado Peppermint Cream

  • 105 g (1 small) ripe avocado flesh
  • 55 g (1/3 cup) coconut meat
  • 80 g (1/3 cup) coconut cream (more or less depending on the consistency of your coconut meat)
  • 32 g (2 tbsp) raw honey or maple syrup
  • 1/2 dropperful peppermint spirits (I use Herb Pharm)
  • 20 g (2 tbsp) coconut oil

Instructions

Pecan Rawreos

  1. In a food processor or blender, blend the pecans and coconut sugar to a fine powder.

  2. Add the remaining ingredients and process until well combined.

  3. Roll out the mixture between dehydrator or non-stick sheets to about 0.5 cm thickness and use a cookie cutter to cut out circles. You should get at least 12 cookies.

  4. Place the cookies in the freezer to firm up.

Avocado Peppermint Cream

  1. In a blender, combine all the ingredients except the coconut oil. Blend on high speed until very smooth.

  2. With the motor still running on low speed, drizzle in the coconut oil and blend until just emulsified.

  3. Transfer the mixture into a shallow tray and place in the freezer to set. If you have an ice cream maker, you could double or triple the recipe and process the mixture in the ice cream maker according to manufacturer's instructions.

Assembly

  1. Once the Avocado Peppermint Cream is firm, use the same cookie cutter to cut out ice creams. Carefully place the cream between two Pecan Rawreos and gently press together to stick.

  2. Store sandwiches in the freezer for up to 7 days.

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Miso Soymilk Paitan Rawmen (Raw Vegan Fusion)

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Of the many styles of ramen, paitan refers to a creamy, milky soup. This is normally achieved by simmering animal bones, such as pork or chicken, over long hours to break down cartilage and fat, eventually yielding a collagen-rich emulsion. In creating a vegan paitan stock without animal products, there are two parts to dissecting the conundrum: a power umami base and the creamy, milky factor.

Building the Vegan Paitan Stock

From my experiences in vegan ramen and ramen class in Japan, which included the original famous Towzen ramen in Kyoto and Washo’s cooking class in Osaka, I picked up that the creamy factor could be easily solved by adding soy milk. Quite a no-brainer isn’t it? The problem is that soy milk tends to mute the umami flavours of a stock, hence we need to build an ultra-umami stock that can stand up to the addition of milk.

The power umami base employs layers of high glutamate ingredients. It starts with a dashi concentrate of with a high proportion of kombu and dried shiitake to water. As the optimal temperature for glutamate extraction is 65°C, it is best if you leave the kombu and shiitake to steep in hot water overnight. The second layer of umami is mushrooms roasted in tamari. The trinity of onions, garlic, and ginger are first charred to caramelise their sugars, then when added to the stock, they lend a sweet, smoky undertone and spread their inherent umami. After simmering to reduce and concentrate the flavours, the stock is strained. We are not done yet! Now, the fourth layer of umami is added, namely fermented foods – miso paste and sake lees, the byproduct of sake production. Sweet, savoury and funky at the same time, both build up complexity in the stock. Finally, freshly roasted sesame seeds (or tahini) is added, which thickens the stock and contribute a deep smoky nuttiness. These are blended with soy milk and strained, and the result should be a thick, creamy, milky, aromatic, deep, puzzlingly undecipherable complex stock of sweet and savoury. No one should be able to tell that not a single animal product went into it. I have provided soy-free options in the recipe card in case you wish to avoid soy.

When heating up the soup before serving, heat to just below boiling; do not boil as this will cause the soy milk and soup to split.

Noodles or Zoodles

As I am unable to tolerate much grains and a general preference for raw foods, I chose to use spiralised zucchini as the choice of noodles. The trick to get slurpable zucchini noodles is to soften them by placing them in the dehydrator for 45 minutes. When mixed in the soup, they soak back the flavour-packed broth, and will not water and dilute the taste. You could use regular wheat ramen noodles if preferred.

Other Toppings

Once the soup stock and noodles are settled, ramen toppings are generally to one’s preference. This time I went with tempeh dengaku (miso-glazed tempeh), kale, red peppers, reserved charred onions, vegan egg made with tempeh milk whites and pumpkin yolk, and a smattering of sesame seeds and shichimi togarashi.
I was gifted the tempeh from Angie’s Vegan Pantry and was glad to put it to creative use. Dengaku is a miso-glazed dish that can be applied different vegetables like eggplant, daikon, tofu and tempeh. This marinade enhances but not overpowers the creamy bean taste of tempeh. For the vegan egg, I would typically use almond/soy milk but I switched it up with tempeh milk. I was apprehensive that it would taste funky and off-putting initially, but nope, it turned out quite unique with a hint of bitter tempeh taste. Just remember to boil your tempeh before marinating or making the milk to remove the funky flavours.

Looking for more Japanese-inspired recipes? Check out my:

Adzuki Bean Brownies (Vegan, Grain-Free) + How to Make Red Bean Paste Japanese and Chinese Style
Tofu Zuke: Cured Tofu Two Ways
Soy-free Tofu Alternatives: Gomadofu and Jimamidofu

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Miso Soymilk Paitan Rawmen (Raw Vegan Fusion)

Creamy milky vegan paitan rawmen. No bones about it, literally and figuratively. The soup employs layers of high glutamate ingredients for ultimate umami - kombu, dried shiitake, tamari-roasted mushrooms, charred onions, garlic, ginger, miso, sake lees and tahini. It is then creamed up with soy milk. Soy-free options provided.

Course Main Course
Cuisine Japanese
Servings 4 servings
Author Sabrina Chu

Ingredients

Miso Soymilk Broth

  • 10 g kombu
  • 10 g dried shiitake mushroom
  • 720 g (3 cups) filtered water
  • 100 g (1 cup) cremini mushrooms, stems on
  • 1 tbsp tamari
  • 1 medium brown onion, skin on, halved
  • 1 head garlic
  • 5 cm (2 inch) ginger, sliced thick
  • 400 g (1 2/3 cup) soy milk
  • 75 g (5 tbsp) miso paste, preferably a mix of white (shiro) and red (aka)
  • 40 g (1/6 cup) sake lees (sake kasu)
  • 48 g (5 tbsp) white sesame, freshly roasted (may use tahini in a pinch)
  • 1/4 tsp Himalayan salt, to taste

Zucchini Udon + Vegetables

  • 680 g (1 1/2 lb) zucchini, peeled and spiralised on large noodle setting
  • 1 no red bell pepper, julienned
  • 200 g kale, stemmed and roughly torn
  • 1/2 tbsp lime juice
  • 1/2 tbsp olive oil
  • Pinch Himalayan salt

Tempeh Dengaku

  • 200 g (1 block) soybean tempeh (I used Angie's Vegan Pantry)
  • 45 g (3 tbsp) white (shiro) miso
  • 23 ml (1 1/2 tbsp) sake
  • 5 ml (1 tsp) mirin
  • 5 ml (1 tsp) tamari

Tempeh Milk Onsen Egg (makes 6)

  • 45 g soybean tempeh (I used Angie's Vegan Pantry)
  • 180 g (3/4 cup) filtered water
  • 30 g (2 tbsp) unsweetened plant milk
  • 1/4 tsp Indian black salt (kala namak)
  • 1.5 g (3/4 tsp) agar powder (0.75% for a semi-firm gel)
  • 60 g (1/4 cup) pumpkin puree
  • 1 tbsp nutritional yeast powder

Garnishes

  • 1 stalk scallion, minced, or reserved charred onions
  • 1/2 sheet nori, cut into large rectangles
  • 1 tbsp freshly roasted white sesame
  • 1 tbsp toasted sesame oil
  • Dash chili powder (ichimi) or seven pepper powder (shichimi togarashi), to garnish

Instructions

Miso Soymilk Broth

  1. The day before, prepare a dashi concentrate. Soak the kombu and dried shiitake mushrooms in water overnight at room temperature.

  2. Roast the cremini mushrooms, onion, garlic, and ginger. Preheat the oven to 200°C (400°F). In a bowl, toss the mushrooms with tamari. On a lined baking tray, spread the mushrooms on one side, and onion (cut side up), garlic head, and ginger slices on another side. Remove the vegetables at intervals, or when they start to turn brown: ginger at 15 minutes, onion at 20 minutes, mushrooms at 30 minutes, and garlic at 35-40 minutes. (If you have a grill pan, you may char the onion, garlic and ginger on the grill instead). After cooking, transfer the roasted vegetables, mushrooms and cooking juices into the overnight dashi.

  3. Bring to a boil, then reduce the heat and simmer for 30 minutes. Remove the kombu halfway through to prevent the broth from becoming slimy.

  4. After 30 minutes, strain the stock through a fine mesh strainer. You should have about 400 ml of stock. In a blender, add the stock, 400 ml soy milk (1:1 ratio), miso, sake lees, roasted sesame or tahini and blend on high speed for 1 minute. Strain the mixture through a nut milk bag. Set the broth aside until ready to assemble.

Zucchini Udon + Vegetables

  1. In a bowl, massage the kale with olive oil, lime juice and salt.

  2. Spread the kale, spiralised zucchini and julienned peppers on separate dehydrator trays. Dehydrate at 46°C (115°F) for 1 hour, or until the vegetables are wilted and take on a cooked appearance. The kale can be dehydrated for a longer time to become crisps.

Tempeh Dengaku

  1. The day before, marinade the tempeh. Bring a pot of water to boil. Slice the tempeh to 6-7 mm (1/4 inch) thick and boil for 3 minutes. This helps to open up the bean pores to better absorb the marinade, as well as remove any funky smell. (Set aside 45 g tempeh for the egg)

  2. In a small bowl, mix together the miso, sake, mirin and tamari. Using a spoon or brush, spread the marinade over the tempeh slices. Ensure all sides are well-coated. Transfer the tempeh into a container and place in the refrigerator overnight.

  3. The next day, bake the tempeh at 175°C (350°F) for 15 minutes, flipping halfway through. You may also pan-fry the tempeh.

Tempeh Milk Onsen Egg

  1. Make tempeh milk. In a blender, place boiled tempeh, water and plant milk and blend on high speed until smooth. Strain the mixture through a nut milk bag. In a small bowl, mix a little of the mixture with the agar powder to create a slurry. Place the tempeh milk and the agar slurry into a saucepan and bring to a boil. Reduce the heat and simmer for 3 minutes to dissolve the agar. Pour the mixture into egg molds. Place in the refrigerator or freezer to set. It will take about 15 minutes. Once set, use a melon baller to scoop out a hole for the yolks.

  2. In a bowl, mix pumpkin puree and nutritional yeast. Fill the hollowed egg whites with the pumpkin mixture. Use an offset spatula to smoothen the surface.

Bowl Assembly

  1. Heat the miso soymilk broth to just below a simmer. Do not boil or it will cause the broth to split.

  2. Divide the zucchini among four serving bowls. Pour the broth over. Top each bowl with kale, red peppers, tempeh dengaku, tempeh milk egg and the garnishes. Serve immediately.

Recipe Notes

Soy-Free Option
Use walnut milk instead of soy milk. Walnuts are one of the highest glutamate nuts, and can mimic the glutamate content of soy. Blend 1 cup walnuts with 3 cups water and strain. Use 400 ml for the recipe.
Use coconut aminos instead of tamari. Coconut aminos is generally less salty than tamari so you may have to use more.
Use chickpea miso instead of soybean miso.
Use chickpea tempeh instead of soybean tempeh.

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Thai Tea Pumpkin Pies (No-Bake, Vegan, Paleo)

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Away with boring cinnamon, nutmeg and cloves; give pumpkin pie a bubbly makeover with bubble milk tea! Unabashedly infused with malty Ceylon black tea, the astringent tannins rein in the sweetness of pumpkin puree and give balance. But what really makes this pumpkin pie special is a new method for pumpkin pie filling and pumpkin seed crust with a minimalist, zero-waste approach.

The Reduction Method for Pumpkin Pie Filling

This pumpkin pie filling is made with an unconventional reduction method that is minimalist (less ingredients) and less processed. Traditional pumpkin pie filling is a custard stabilised by heat-coagulated egg whites, and sometimes starches such as cornstarch, arrowroot or tapioca. The vegan recipes I have come across increase the amount of starch or employ other gelling agents such as agar. Raw vegan versions call for cashews and coconut oil. But why add when you can reduce? Pumpkin is a semi-starchy vegetable. By simmering it long enough with high fat coconut milk, excess water is removed and the starch molecules swell and gelatinise, eventually and effectively rendering it down to a powerfully potent pumpkin paste. The fat in coconut milk encourages setting of the pumpkin mixture when chilled; I do not think it will work with other non-dairy milks. You will want to reduce the pumpkin mixture until it nicely coats the back of a spatula, or about 45% by weight of the original mixture. I find the concentrated natural sweetness of pumpkin sufficient, but you can add maple syrup or sweetener of choice if desired.

This recipe for Thai Tea Pumpkin Pie is just one example of how you can flavour your pumpkin reduction. Another way is using pandan leaves instead of tea leaves, which will give you Pumpkin Pandan Kaya! The only limit is your imagination.

The reduction method to pumpkin pie filling. Less ingredients and more flavour.

A Zero-Waste Approach to Pumpkin Pie

The seeds from the pumpkin can be used to make the pie crust. To do this, you halve and bake the pumpkin cut-side down without removing the seeds first – effectively “steaming” the seeds in its shell. I find that if you remove the seeds and roast them separately exposed directly to heat, they burn and dry out easily, which makes the inner endosperm more difficult to extract from the seed coat. I went for a cacao brownie crust this time, but on hindsight I think a more neutral crust would let the Thai tea flavour stand out better.

For this particular recipe, the spent black tea leaves can be re-used into condiments, such as lei cha soup or fermented as Burmese laphet thoke (although both are traditionally made with green tea leaves).

Zero-waste approach. Use pumpkin seeds from your pumpkin in the pie crust; re-use spent tea leaves as a condiment.

Dietary notes on this recipe

Vegan (dairy-free and egg-free).
Paleo (grain-free, gluten-free).
Processed starch-free (no arrowroot, corn or tapioca starch).
Nut-free and low seeds (a small amount in the crust).
Refined sugar free. Sweetened with dates and coconut sugar in the crust and pumpkin in the filling.
Oil-free (contains cacao butter from cacao paste).
Contains caffeine. Use a herbal tea such as roasted dandelion chicory or pandan leaves for a caffeine-free version, but note that the taste will change accordingly.

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Thai Tea Pumpkin Pies (No-Bake, Vegan, Paleo)

Give pumpkin pie a bubbly makeover with bubble milk tea! Astringent tannins of bold, malty Ceylon black tea rein in the sweetness of pumpkin puree. But what really makes this pumpkin pie special is the reductionist, zero-waste approach for pumpkin pie filling and crust.

Course Dessert
Cuisine American, Thai
Keyword Pumpkin
Servings 6 mini
Author Sabrina Chu

Ingredients

Pumpkin Seed Brownie Crust

  • 50 g (1/3 cup) activated pumpkin seeds
  • 13 g (4 tsp) chia seeds
  • 60 g (4 no) pitted Medjool dates
  • 25 g (2 1/2 tbsp) cacao paste, melted
  • 12 g (1 1/2 tbsp) coconut sugar
  • 8 g (1/2 tbsp) coconut butter
  • 1 tsp cacao powder

Thai Tea Pumpkin Filling

  • 10 g (3 heaping tbsp) black tea leaves (Ceylon or Assam) (see Notes for flavour variations)
  • 250 g (1 cup) full-fat coconut milk (see Notes for homemade)
  • 454 g (1 lb) roasted pumpkin puree (see Notes)
  • 2 whole star anise

Garnish

  • 40 g (1/4 cup) fresh blueberries, halved

Instructions

For the Pumpkin Seed Brownie Crust

  1. In a food processor or blender, blend the pumpkin and chia seeds to a fine
    powder. Add in the remaining ingredients and pulse to combine. The
    mixture should stick together well.

  2. Press the mixture into 6 mini muffin moulds, then place them in the freezer to set.

For the Thai Tea Pumpkin Filling

  1. In a heavy-bottomed saucepan, heat the coconut milk to just below a simmer. Add the black tea leaves, cover, and allow to steep for at least 20 minutes as you want a strong brew.

  2. Drain the tea over a strainer, and use the back of a spoon to press out as much liquid as possible. You can save the spent tea leaves as use as condiments such as lei cha soup or laphet thoke.

  3. Return the tea to the saucepan and add the pumpkin puree and star anise. Simmer and reduce the mixture until it reaches a thick butter-like consistency that nicely coats the back of a spatula, or about 40%-50% of the original weight. Cool the mixture to room temperature, then transfer into an airtight container and place in the refrigerator to set and firm up.

Assembly

  1. Place Thai Tea Pumpkin Filling in a piping bag and pipe into prepared pie crusts. Garnish with blueberries just before serving.

  2. Store the pies in the freezer for up to 2 weeks, or in the refrigerator for up to 5 days.

Recipe Notes

Roasted Pumpkin Puree
1 pumpkin, halved (buttercup, kabocha, red kuri or blue; avoid sugar pumpkins which tend to be watery, stringy and bland.)

Preheat the oven to 175°C (350°F). Place the pumpkin halves cut-side down, seeds included, on a lined baking tray. Roast for 45-60 minutes, or until collapsed and extremely tender when pierced with a knife. Cool until you can handle it comfortably. Separate the pumpkin seeds from the flesh. Place pumpkin flesh into a blender or food processor and blend on high speed until smooth and creamy. Remove endosperm from pumpkin seed coat. Spread the shelled pumpkin seeds on a dehydrator screen and dehydrate at 46°C (115°F) for 24 hours, or until fully dry and crispy.

Homemade Full-Fat Coconut Milk
Use 1:1 ratio of desiccated coconut and water.
96 g (1 cup) desiccated coconut
250 g (1 cup) filtered hot water

In a blender, combine the desiccated coconut and hot water. Let steep for 20 minutes; this helps to fully extract the coconut flavour. Blend on high speed for 2 minutes. Strain the mixture through a nut milk bag. You can return the coconut pulp to the blender and blend with another 1 cup water to yield a thinner second extract for drinking directly or use in smoothies, teas etc.

Flavour Variations

Pumpkin Pandan Kaya. Replace tea leaves with 6 pandan leaves, knotted; omit star anise.

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Pumpkin Spice Donuts with Pumpkin Seed Streusel (Unbaked, Vegan)

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How much pumpkin can one pack in a single bite? There is pumpkin present in various forms from the donut to the streusel – pumpkin puree, pumpkin seeds and pumpkin pie spice. If you wish to be zero-waste, you could even roast the pumpkin seeds along with the pumpkin for the streusel. I tried to do that; it was time-consuming shelling the pumpkin seeds, and then dehydrating time, but that’s all part of the fun! The seeds you get from pumpkins are also likely less mature and more tender than the ready-shelled green pumpkin seeds most of us are familiar with.

This recipe is adapted from my Raw Vegan Banana Nut Bread, swapping pumpkin puree for the bananas, and goji berries for walnuts. Regarding the pumpkin puree, I have seen raw recipes using raw pumpkin puree made by blending uncooked pumpkin, but I have used roasted pumpkin puree here. I find raw pumpkin puree too fibrous with a bitter aftertaste; the cooked puree is easier on the digestion and more pleasing. You may choose to use raw pumpkin puree if desired. Apart from the pumpkin being cooked, this recipe is low temperature baked in the dehydrator, vegan, gluten-free as well as oil-free, apart from cacao butter in the glaze.

The crunchy pumpkin seed streusel is the highlight in this donut. It is the perfect foil to the doughy donuts. As these donuts are not baked or leavened, it is denser than regular donuts. Psyllium husk, when used judiciously, helps to improve the mouthfeel and lighten the donut. However like chia seeds, it absorbs and holds on to moisture, so be sure to hydrate yourself well with these donuts. A Pumpkin Eggnot with these pumpkin donuts is the perfect fall season tea time!

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Pumpkin Spice Donuts with Pumpkin Seed Streusel (Unbaked, Vegan)

A low-baked donut pumped with pumpkin puree, alive with pumpkin pie spice, and topped with crunchy raw streusel packed full of pumpkin seeds. A healthy treat that will give you pumpkin to talk about this fall!

Cuisine Raw
Keyword Raw Dessert
Servings 8 donuts
Author Sabrina Chu

Ingredients

Pumpkin Spice Donuts

  • 96 g (1 cup) oat flour
  • 60 g (scant 2/3 cup) activated pumpkin seed flour or almond flour
  • 20 g (2 tbsp) golden flax seed powder
  • 14 g (4 tbsp) psyllium husk powder (3%)
  • 1 tsp pumpkin pie spice (see Notes for DIY)
  • 1/4 tsp Saigon cinnamon powder
  • 1/8 tsp Himalayan salt
  • 166 g (heaping 2/3 cup) roasted pumpkin puree (see Notes)
  • 68 g (4-5 no) pitted Medjool dates
  • 27 g (3 tbsp) goji berries, soaked in water for 15 minutes and drained

White Chocolate Glaze (Sugar-Free)

  • 30 g (3 tbsp) cacao butter, melted
  • 8 g (1 tbsp) lucuma powder

Pumpkin Seed Streusel

  • 37 g (1/4 cup) activated pumpkin seeds
  • 7 g (1 1/2 tbsp) coconut flakes
  • 7 g (1/2 tbsp) tahini or nut/seed butter of your choice
  • 12 g (1 1/2 tbsp) coconut sugar
  • 1/4 tsp pumpkin pie spice (see Notes for DIY)
  • Pinch Himalayan salt

Instructions

For the Donuts

  1. In a food process or blender, blend the pumpkin puree and dates together to form a smooth paste.

  2. In a large bowl, combine the dry ingredients (oat flour, almond flour, flax, psyllium husk, pumpkin pie spice, cinnamon and salt). Add the pumpkin mixture and mix with a spatula for about 5 minutes, or until slightly tacky dough is formed.

  3. Fold-in the rehydrated goji berries, then let the dough rest in a covered bowl for 20 minutes for the flours, flax and psyllium to hydrate and soften.

  4. Divide the mixture into eight equal portions of about 50 g each, and press each portion into a donut mold. Place the mold in the freezer for at least 2 hours, or until frozen solid.

  5. Unmold the frozen donuts and place the donuts on a dehydrator screen. Dehydrate at 46°C (115°F) for 4-6 hours, or until a crust forms on the outside.

  6. Store the donuts in the refrigerator or freezer until ready to glaze.

For the Glaze (with optional tempering)

  1. Non-tempered glaze (less stable at room temperature). Place the cacao butter and lucuma in a bowl, and put the bowl in the dehydrator to warm the cacao butter. Once the cacao butter is fully melted, mix well to a uniform sauce. Have the donuts and streusel ready to proceed with glazing.

  2. Tempered glaze (more stable at room temperature). Using a bain marie and thermometer, warm the cacao butter and lucuma to 46°C (115°F). Once you achieve the goal temperature 46°C (115°F), immediately remove the bowl from the heat source. Place the bowl in the refrigerator for 5 minutes, or until cooled to 28°C (82°F). Seed with a small block of solid cacao butter. Warm the cacao butter back to 31°C (88°F), then from the heat source immediately. Have the donuts and streusel ready to proceed with glazing.

For the Pumpkin Seed Streusel

  1. In a spice grinder, pulse the pumpkin seeds and coconut flakes three or four times. Be careful not to over pulse as you want to keep some texture. Transfer the mixture into a bowl, then mix in the remaining ingredients.

  2. Spread the mixture in a single layer on dehydrator trays lined with paraflexx sheets. Dehydrate at 46°C (115°F) for 12-16 hours, until fully dry and crisp. Store in an airtight container at room temperature until ready to use.

Assembly

  1. Mise en place: have ready the cold donuts, white chocolate glaze and streusel in a bowl. Dip one donut in the glaze and immediately dip in the bowl of streusel. The glaze will harden quickly on the cold donuts so it is important to work quickly. Place the glazed donut on a tray. Repeat with remaining donuts. Place the glazed donuts in the freezer or refrigerator to set. Store the glazed donuts in the freezer for up to 3 weeks or in the refrigerator for up to 1 week.

Recipe Notes

Pumpkin Pie Spice
Use 16-4-4-2-1 ratio of cinnamon, ginger, nutmeg, allspice, cloves.
4 tbsp cinnamon powder
1 tbsp ginger powder
1 tbsp nutmeg powder
1 1/2 tsp allspice powder
3/4 tsp cloves powder

Roasted Pumpkin Puree
1 pumpkin, halved (buttercup, kabocha, red kuri or blue; avoid sugar pumpkins which tend to be watery, stringy and bland.)

Preheat the oven to 175°C (350°F). Place the pumpkin halves cut-side down on a lined baking tray. Roast for 45-60 minutes, or until collapsed and extremely tender when pierced with a knife. Cool until you can handle it comfortably. Scoop the pumpkin flesh into a blender or food processor. Blend on high speed until smooth and creamy.

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Beetroot Pachadi / Raita (Raw, Vegan)

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This year’s summer is a scorching, sweltering, steaming summergeddon. We all want to take respite in cooling foods. Ayurveda instructs a pitta-pacifying diet for summer. This means that we should emphasise sweet, bitter and astringent tastes, and light foods with high water content. Sweet taste has a cooling post-digestive effect (vipaka) and balances strong digestive fire (agni); bitter taste cools the body, and astringent taste tones the tissues. Melons, curcubits, coconut, curd (yogurt), light proteins such as mung beans and light grains such as barley and quinoa, and cooling spices are recommended.

This vegan beetroot pachadi or South-Indian raita is an example of an easy pitta-pacifying summer dish. Beetroot and coconut gives the sweet taste, spices such as mustard seeds and green chilli the bitter taste, and yogurt the astringent taste. I swapped the classic cumin seeds with fennel seeds, which has a more cooling potency (virya). This pachadi is excellent as a sauce for zucchini or cucumber noodles, biryani, and can even make an instant “curd rice” when paired with leftover rice or barley.

You ask, what is the difference between pachadi and raita? Both are yogurt-based dressings and can contain varying ingredients from cucumber, root vegetables, fruits to onions. Pachadi is the South Indian term for raita and includes a coconut masala paste to thicken the yogurt. In contrast, the North Indian raita uses plain yogurt only, without coconut. The word raita in Hindi and Urdu is a derivative of the Sanskrit word rajika, meaning black mustard, and tiktaka, meaning sharp or pungent.

For more delicious beetroot recipes, Check out my:

Beetroot & Schisandra Bandung
Raw Velvet Borscht
Beetroot Hummus (under pitta variation)

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Beetroot Pachadi / Raita (Raw, Vegan)

Vegan beetroot pachadi or South-Indian raita is an easy pitta-pacifying dish. Beetroot and coconut give the sweet taste, spices such as mustard seeds and green chilli the bitter taste, and yogurt the astringent taste. Fennel seeds has a cooling potency (virya), which is used in place of cumin.

Servings 4
Author Sabrina Chu

Ingredients

For Grinding

  • 40 g (1/2 cup) desiccated coconut or coconut butter
  • 2 no green chilli
  • 1 inch ginger

Other Ingredients

  • 200 g (2 small) beetroot, peeled and grated (lightly steamed to soften, if desired)
  • 120 g (1/2 cup) plain coconut yogurt (not too sour, preferably homemade)
  • 1/2 tsp fennel seed powder
  • 1/4 tsp chaat masala (optional)
  • Pinch Himalayan or black salt (to taste)

For Tempering

  • 1 tsp coconut oil
  • 1/2 tsp brown mustard seeds
  • Handful curry leaves

Instructions

  1. In a small grinder, blend the desiccated coconut, green chilli and ginger to a smooth paste.

  2. In a mixing bowl, beat the coconut yogurt with spices until smooth. Add in the coconut paste and mix well. Then fold-in the grated beetroot. Adjust the consistency of the pachadi to your liking by adding water, if necessary.

  3. Next make the tadka. Heat coconut oil in a small saucepan over medium heat. When hot, add the mustard seeds. When the mustard seeds start to crackle and pop, add the curry leaves. Remove from heat and pour tadka over the beetroot pachadi.

  4. Serve beetroot pachadi with zoodles, biryani, or fold-into cooked rice or barley to make instant "curd rice."

Recipe Notes

Lazy Beetroot Dip
For a quick version without the hassle of grating beetroot, you can use whole steamed beetroots or beetroot juice and blend with all the other ingredients except those for the tempering. Then, proceed to season the beetroot dip with the tadka. The texture is a dip, and not like traditional pachadi, but just as delicious.

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Sweet Potato Fudge Brownies (Baked, Vegan)

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Remember how sweet potato brownies were all the rage five years ago, popularised by wellness figures such as Deliciously Ella? It is one of the healthy desserts that have withstood the test of time and for good reason. The humble and versatile sweet potato, a staple in many kitchens, can be pulled in both sweet and savoury directions. When pureed and added to a brownie batter, it holds moisture and is a plant-based hack to those fudgy, dense, rich brownies of your dreams.

The starchy network of sweet potato puree is held in place by flax/chia eggs, but to counter all that heaviness, lightened up with oat and almond flour. As there is much moistness in the batter, a dry sweetener is preferred, which is why I use a mix of dates and maple syrup. The dates make the brownies chewy too. For the source of chocolate in brownies, I like to use a mix of cacao powder and dark chocolate. Cacao powder gives a deep, dark flavour, while dark chocolate, which contains cacao butter, fuels the fudge factor. And to up the ante, I like folding in more chopped chocolate in the batter to create random bits of chocolate chunks in the brownie as it melts, cools and solidifies again. 

These sweet potato fudge brownies are so decadent as it is, there is no need for a frosting. Nevertheless if you are feeling extra decadent, enjoy warm sweet potato fudge brownies with a scoop of vanilla ice cream. 

For more delicious brownie recipes, check out my:

Best Raw Vegan Brownies

For more delicious Sweet Potato recipes, Check out my:

Berbere Dovi (Pan-African Spicy Vegetable Peanut Stew)
Sous Vide Tzimmes

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Sweet Potato Fudge Brownies (Baked, Vegan)

These sweet potato fudge brownies are so decadent as it is, there is no need for a frosting. When pureed and added to a brownie batter, sweet potato holds moisture and is a plant-based hack to fudgy, dense, rich brownies.

Course Dessert
Keyword brownies, chocolate
Prep Time 30 minutes
Cook Time 2 hours 35 minutes
Servings 12 pieces
Author Sabrina Chu

Ingredients

Wet Ingredients

  • 25 g (2 1/2 tbsp) flax or chia seed powder
  • 112 g (7 1/2 tbsp) filtered water
  • 240 g (1 cup) cooked orange-flesh sweet potato
  • 90 g (6 no) pitted dates
  • 60 g (2 oz) vegan dark chocolate, melted (preferably 70% or more)
  • 15 g (1 1/2 tbsp) coconut oil

Dry Ingredients

  • 50 g (1/2 cup) activated oat flour
  • 50 g (1/2 cup) activated almond flour
  • 20 g (4 tbsp) cacao powder
  • 1 tsp baking powder

Fold-in

  • 15 g (2 tbsp) vegan dark chocolate

Instructions

  1. Preheat the oven 175°C (350°F)

  2. First prepare the flax or chia egg. In a bowl, mix the flax or chia seed powder with water and set aside for 10 minutes to gel.

  3. In a blender, add all the wet ingredients and the flax or chia seed gel. Blend on high speed until smooth.

  4. In a bowl, combine the dry ingredients. Gently pour the wet ingredients from the blender into the dry mix. Stir until just combined. If you prefer some texture to your brownies, fold in the chopped dark chocolate or nuts.

  5. Transfer the batter into a greased brownie pan (9-inch) and spread it out evenly with a spatula. Place the pan in the oven and bake for 30-35 minutes.

  6. Remove pan from oven and allow to cool to room temperature, then place in the refrigerator for a few hours or in the freezer for 1 hour before slicing. This helps to get nice clean edges. Best served warm with a scoop of your favourite ice cream.

  7. Store brownies in an airtight container in the refrigerator for up to 7 days.

Recipe Notes

Grain/nut-free option: use 4 tablespoons coconut flour in place of oat flour and almond flour.

Different root vegetables: I have made this with beetroot instead of sweet potato (equal weight) and it came out actually better, more bounce and less like a slab of chocolate.

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Rawreo Nice Cream Sandwich

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The easiest and delicious summer cool-off treat to beat the heat – banana nice cream between raw pecan oreos cookies. 

I dehydrated the cookies to make them more firm, but if you do not have a dehydrator, you can simply freeze them directly and they will still be crisp (when cold) due to the high content of coconut.

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Rawreo Nice Cream Sandwich

Raw pecan oreo cookies with banana nice cream - perfect light summer dessert to cool off in the relentless global heatwave.

Course Raw Dessert
Keyword Raw Dessert
Prep Time 16 hours
Cook Time 1 hour
Servings 8 servings
Author Sabrina Chu

Ingredients

Rawreo Cookies

  • 128 g (1 cup) activated pecans
  • 44 g (1/2 cup) desiccated coconut
  • 22 g (1/4 cup) activated almond flour
  • 16 g (3 tbsp) cacao powder
  • 50 g (3-4 no) pitted dates
  • 1/2 tsp Darth Force Tonic Blend (chaga, maca, mucuna, mesquite, he shou wu, shilajit, vanilla)
  • Pinch Himalayan salt

Banana Nice Cream

  • 360 g (4-5 no) bananas, frozen
  • 20 g (2 tbsp) coconut oil
  • 32 g (2 tbsp) tahini or nut butter of choice

Instructions

For the Rawreo Cookies

  1. In a food processor, blend the pecans and desiccated coconut to a fine powder.

  2. Add in the remaining ingredients and process until well combined.

  3. Roll out the mixture between dehydrator sheets to about 0.5 cm thickness and use a cookie cutter to cut out circles. You should get at least 16 cookies.

  4. Place the cookies in the dehydrator at 46°C and dehydrate for 12-16 hours, flipping halfway though. Remove the cookies from the dehydrator once dry to the touch.

  5. Store the cookies in the refrigerator until you are ready to assemble the nice cream sandwich.

For the Banana Nice Cream

  1. Add all the ingredients in a blender and blend until ice cream consistency. Pulse a few times to first break down the bananas into smaller chunks, then use the tamper tool to press down the mixture. Avoid over-blending as the heat will melt the bananas.

  2. Once you are satisfied with the consistency, transfer the Nice Cream out into a container and freeze for another 2-4 hours.

Assembly

  1. Use an ice cream scoop to scoop out a nice rounded spoonful of Nice Cream, leveling off the back of the scoop. Add the Nice Cream to the top of one Rawreo and then top with a second, slightly pressing down on the Nice Cream to form your sandwich.

  2. Store Nice Cream sandwiches in an airtight container in the freezer until it is time to serve.

Recipe Notes

I dehydrated the cookies to make them more firm, but if you do not have a dehydrator, you can simply freeze them directly and they will still be crisp (when cold) due to the high content of coconut.

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Salted Coconut Caramel Samoas (Raw, Vegan)

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Samoas are a basically coconut version of a Snickers, crisp cookies topped with toasted coconut caramel, dunked in dark chocolate with more to drizzle. It is one of the more popular Girl Scout cookies, along with Tagalogs, Thin Mints, Trefoils, Smores and Do-si-dos. How Samoas got its name remains a mystery, maybe because they grow a lot of coconuts in Samoa.

Coconut is the defining feature of a Samoa, so I have included it in the base and caramel layers for double the delight of this fatty, fleshy drupe. However to maintain the raw state, instead of toasting the coconut, I have used mesquite powder to impart the caramelised sweetness of toasted coconut. Mesquite powder, which is ground from the leguminous seedpods of the Mesquite plant, also brings along its benefits of dietary fibre, vitamin C, minerals (calcium, magnesium, potassium, iron, zinc) and the essential amino acid lysine. Double win!

Don’t forget a good pinch of Himalayan salt for that sweet-salty satisfaction of salted caramel!

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Salted Coconut Caramel Samoas (Raw Vegan)

Coconut, caramel and cacao come together in happy harmony in this raw vegan Samoa girl scout cookies. Mesquite gives the characteristic caramelised flavour of toasted coconut without the need to toast coconut, plus its own array of nutrients!

Course Raw Dessert
Prep Time 1 hour
Servings 6 pieces
Author Sabrina Chu

Ingredients

Coconut Shortbread Base

  • 64 g (2/3 cup) activated almond flour
  • 32 g (1/4 cup + 2 tbsp) desiccated coconut
  • 16 g (1 tbsp) pure maple syrup
  • 10 g (1 tbsp) cold-pressed coconut oil

Salted Coconut Caramel

  • 56 g (3-4 no) pitted dates
  • 16 g (1 tbsp) pure maple syrup
  • 16 g (1 tbsp) coconut milk
  • 13 g (4 tsp) cold-pressed coconut oil
  • 10 g (2 tsp) coconut butter
  • 2 tsp mesquite powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp Himalayan salt
  • 33 g (1/4 cup + 2 tbsp) desiccated coconut plus extra for topping

Chocolate, For Dipping

  • 70 g (2.5 oz) vegan dark chocolate

Instructions

For the Coconut Shortbread Base

  1. In a spice grinder, blend the desiccated coconut to a fine powder.

  2. Combine the coconut powder with the remaining ingredients and blend well.

  3. Divide the mixture into 6 portions and press into donut molds (about 20-22 grams per portion).

Salted Coconut Caramel

  1. In a blender or spice grinder, blend all the ingredients, except the desiccated coconut, until smooth.

  2. Transfer the caramel into a mixing bowl and stir in the desiccated coconut. If your coconut is thick, you might want to process it finer, but be careful not to overprocess or it will turn to powder.

  3. Press the coconut caramel over the base. Top off with extra desiccated coconut.

  4. Place the mold into the freezer for at least 4 hours or overnight, until set.

Chocolate Dipping and Decoration

  1. Pop the frozen Samoas out from the mold.

  2. Melt the chocolate in a bain marie. Dip the bottom-half of the Samoas in the chocolate, and place them on a parchment sheet. Repeat until all the Samoas are coated. Use or spoon or piping bag to drizzle chocolate over the top of the Samoas. Return the Samoas to the freezer to set.

  3. Store Samoas in the freezer for up to 2 weeks for best flavour, if they can last that long!

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Essential Nut & Seed Butter

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Would you like a nut and seed butter that gives you the most bang for your buck, nutritionally speaking? Like humans, different nuts and seeds have their strengths and weaknesses. For example, hemp seeds are superior in most aspects but fall short of calcium and iron, which can be complemented by sesame seeds. On my endeavour to create a better nut/seed butter, I first gathered the nutritional information on various nuts and seeds, which is summarised in the table and text below.

Legend: asterisk denotes essential amino acids. Blue highlight denotes highest value. Orange highlight denotes second and third highest value.

Almonds

  • Vitamin E (alpha-tocopherol) – a fat soluble antioxidant that protects lipid membranes and low-density lipoproteins (LDLs) from oxidative damage. One ounce (28 grams) almonds provides 7.3 mg (37% of the RDI) of vitamin E!
  • Calcium – among nuts, calcium is found highest in almonds, and works together with phosphorous to build strong bones.
  • Riboflavin (vitamin B2) – involved in metabolism of fats, protein, and carbohydrates into glucose. One ounce (28 grams) almonds provides 0.3 mg (17% RDI) of riboflavin.
  • Other minerals – calcium, potassium.
  • Other vitamins – choline.
  • Mono-unsaturated fatty acids (oleic, palmitoleic) – raise HDL and lower LDL.
  • Protein – one of the higher protein nuts, one ounce (28 grams) almonds provides about 6 g protein. 
  • Considered as the only nut that is alkalising.
  • Considered as the king of nuts, in Ayurveda it is said to builds ojas and is a nutritive rasayana.

Brazil Nuts

  • Selenium – an antioxidant mineral that is part of glutathione peroxidase, is required for production of the thyroid hormone thyroxine and plays in role in proper thyroid function and immune function. Just one Brazil nut provides more than 100% of the RDI for selenium.
  • Methionine – Brazil nuts are anomalously high in methionine, which together with lysine, are usually limiting in nuts and seeds.
  • Other minerals – magnesium, phosphorous, potassium, copper.

Walnuts

  • Omega 3 alpha-linolenic acid (ALA) – walnut is the only tree nut that is an excellent source of ALA, which supports brain health indirectly via modest conversion to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Its visual resemblance to the wrinkled exterior of the human cortex might speak as a testament to its brain power. One ounce (28 grams) walnuts contains about 2.5 g of ALA, more than 100% of the RDI.
  • Other minerals – manganese.
  • Other vitamins – folate.

Coconut

  • Saturated medium-chain fatty acids (MCFAs) – the long-held belief that saturated fatty acids cause diseases is being challenged. MCFAs are less likely than animal fats to be stored in adipose tissue and in fact, may promote fat metabolism. Lauric acid (C12), which is also found in human breast milk, is one type of MCFA found in coconut. In the body, lauric acid is converted to monolaurin, which may support the immune system. Other MCFAs in coconut are capric and capyrilic acids (C6, C8 and C10), which have antimicrobial properties.
  • The post-digestive effect or vipaka of coconut is cooling, and helps to counter the heatiness of nuts in this blend.

Hemp Seeds

  • Complete protein – if almonds are the king of nuts, then hemp is the king of seeds. Hemp is an excellent source of plant-based complete protein, 8.8 grams per ounce (28 grams), about the same as beef by weight! The protein fraction of hemp seeds consists of two main types of globular proteins: edestin (60%-80%) and albumin (20-40%). These are protein structures are easily digestible and also low-allergenic.
  • Omega 3 alpha-linolenic acid (ALA) – one ounce (28 grams) of hemp seeds contains 2.3 g of ALA.
  • Niacin (vitamin B3) – contributes to normal nervous and psychological function. It has a positive impact on memory and lessens the risk of depression. One ounce (28 grams) hemp seeds provide 2.6 mg (14% of RDI) of niacin.
  • Phosphorous – along with calcium, phosphorous helps to build bones, teeth and hair. It is also required for proper muscle and nerve function. One ounce (28 grams) of hemp seeds provide 405 mg (41 percent DV) of phosphorous.
  • Zinc – cofactor for many proteins and enzymes (zinc-finger proteins, more than 10% proteins encoded by the human genome), DNA and protein synthesis, DNA repair, supports the immune and nervous system, increases ability to concentrate. One ounce (28 grams) of hemp seeds provide 5 mg (34 percent DV) of phosphorous.
  • Magnesium – the “anti-stress” mineral, magnesium relaxes nerves and muscles, regulates heart rhythm and maintain healthy bones. It is required to produce several neurotransmitters and has a calming effect. One ounce (28 grams) of hemp seeds provide 300 mg (75 percent DV) of phosphorous.
  • Manganese – a cofactor for many metabolic enzymes. One ounce (28 grams) of hemp seeds provide 2.8 mg (140 percent DV) of manganese.
  • Other minerals – iron.
  • Other vitamins – thiamine (vitamin B1), pyridoxine (vitamin B6), vitamin E.

Sesame Seeds

  • Calcium – sesame has the highest calcium content among common nuts and seeds. It provides 270 mg calcium per ounce (28 grams), which is comparable to amount in one serving of regular cow’s milk (300 mg per 250 mL). The RDI of calcium for a regular person is 700 mg.
  • Iron – besides calcium, sesame tops the list for having the highest iron content among common nuts and seeds.
  • Copper – required in collagen synthesis for healthy skin and connective tissue and necessary to help assimilate iron and other minerals.
  • Other minerals – zinc.
  • Other vitamins – thiamine (vitamin B1), niacin (vitamin B3), pyridoxine (vitamin B6), folate.
  • Lignans – sesamin and sesamolin are two major lignans (a phytochemical) in sesame oil and are known for their antioxidant properties. It has been shown have hypotensive and hypolipidemic effects.
  • In Ayurveda, sesame is considered one of the revered seeds. It builds ojas and is a nutritive rasayana. Sesame oil is a vital part of Ayurvedic treatment.

Sunflower Seeds

  • Vitamin E – a lipid-soluble antioxidant. One ounce (28 grams) sunflower seeds provides 9.3 mg (47% of the RDI) of vitamin E, more than almonds and hemp seeds.
  • Thiamine (vitamin B1) – required for nerve function and carbohydrate metabolism. One ounce (28 grams) sunflower seeds provide 0.4 mg (28% of RDI) of thiamine
  • Pyridoxine (vitamin B6) – assists with assimilation and use of protein and fats, oxygen transport, and creation of amino acids and neurotransmitters such as serotonin. One ounce (28 grams) sunflower seeds provide 0.4 mg (19% of RDI) of pyridoxine.
  • Folic acid (vitamin B9) – required for DNA synthesis, healthy nervous system and mood. One ounce (28 grams) sunflower seeds provide 64 mg (16% of RDI) of folate.
  • Other minerals – copper.
  • Other vitamins – niacin (vitamin B3), choline.

Pumpkin Seeds

  • Lysine – pumpkin seeds are particularly high in lysine, a limiting amino acid is most nuts and seeds.
  • Potassium – regulate proper nerve and muscle function, fluid balance and blood pressure. One ounce (28 grams) pumpkin seeds provide 226 mg (6% of RDI) of potassium, slightly less than a small banana.
  • Other minerals – iron, magnesium, phosphorous, zinc, manganese.
  • Other vitamins – riboflavin (vitamin B2), choline.
  • Anthelmintic – pumpkin seeds are known to be anti-parasitic. The anthelmintic activity comes from curcubitacin, which paralyses tapeworms.

Flax Seeds

  • Omega 3 alpha-linolenic acid (ALA) – supports brain health. One ounce (28 grams) flaxseed contains about 6.4 mg of ALA, more than 100% of the RDI. Furthermore, flaxseed has a low n3:n6 ratio (3.9:1), making it non-inflammatory.
  • Choline – a necessary building block for synthesis of phospholipids in cell membranes and the neurotransmitter acetylcholine, which helps in concentration and memory. One ounce (28 grams) flaxseeds provide 22 mg (5% of RDI) of choline.
  • Other minerals – calcium, magnesium, phosphorous (same as hemp seed), zinc (same as hemp seed), manganese (same as hemp seed).
  • Other vitamins – thiamine (vitamin B1; same as sunflower seeds).

Cracking the Essential Formula

Based on the data above, seeds are much more nutritionally dense than nuts and have a better less inflammatory O3:O6 ratio. Of the seeds, hemp tops/nearly tops the list for protein, amino acids, most vitamins and minerals except calcium and copper, and provides a decent amount of omega 3. For full mineral spectrum, hemp can be complemented with Brazil nuts for selenium and sesame for calcium, iron and copper. Sunflower seed is also a good addition to the trio for vitamin E, pyridoxine (B6) and folate. Last but not least, flaxseed can help further supplement the all important ALA omega 3 that is often lacking in a vegan diet. In conclusion, the leading “fantastic five” nutrient-dense nuts and seeds for the ultimate essential butter to provide your daily nutrients are: hemp, sesame, sunflower seeds, Brazil nuts and flaxseeds. As the overall taste of seeds can be overwhelmingly bitter, a small percentage of coconut is added for sweetness and also provide antimicrobial and immune-boosting MCFAs.

How to use the Essential Nut and Seed Butter

  • As a base for plant-based milk. Stir or blend 1 tablespoon per 1 cup water. This is more convenient than making plant milks the conventional way with a nut milk bag since you can make small batches or milk as you need and do not have to worry about it going bad, and less washing up too!
  • As a plant milk base for chia puddings. With the Essential Milk from above, you can mix in chia seeds to make a chia pudding. Use 2 tablespoons chia seeds per 1 cup plant milk and let it sit overnight.
  • As a topping for porridge or toast.
  • As the base for salad dressings.

Please use activated (soaked and dried) nuts and seeds to reduce the levels of phytic acid and other anti-nutrients!

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Essential Nut and Seed Butter

A formulated nutrient-dense nut and seed butter to give you a daily boost of essential vitamins, minerals, complete protein and fats. Made with hemp, sesame, sunflower and flax seeds, brazil nuts and coconut - these ingredients are selected to complement one another nutritionally.

Course Condiments
Cuisine Raw
Prep Time 2 days
Cook Time 15 minutes
Servings 400 g
Author Sabrina Chu

Ingredients

  • 160 g hemp seeds (40%)
  • 88 g sesame seeds, activated (22%)
  • 80 g sunflower seeds, activated (20%)
  • 20 g brazil nuts, activated (5%)
  • 12 g desiccated coconut, unsulphured (3%)
  • 40 g flaxseeds, ground (10%)

Instructions

  1. Place all the ingredients except the flaxseeds in a blender. Place lid on and start blending from low to high. Use the tamper to push into the corners to move the nuts and seeds into the blades, and continue to blend, scraping the sides of the container with the tamper from time to time. Continue to blend on the higheset speed until all the nuts and seeds release their oils and form a butter consistency. This may take 5-10 minutes, depending on the power of your blender.

  2. Once smooth, add in the ground flaxseeds and blend one more minute to combine. The flaxseeds is added last because it will cause the butter to clump slightly.

  3. Transfer the butter into a clean mason jar. Store away from heat and light, preferably in the refrigerator, to maintain freshness.

  4. Serving suggestion: as a instant base for plant-based milk, in smoothies, porridge or salad.

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Ultra Unctuous Urad Dal Hummus + Dosha Variations

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Before I discovered this cheat method for hummus, I would labour away in the kitchen peeling the skins off regular chickpeas just to get silky smooth hummus. Using split lentils, which have their outer layer removed, is a gamechanger. Firstly it saves a whole lot of time as split lentils cook much faster and is already skinless. Secondly split lentils is much gentler on the digestive system as most of the notorious anti-nutrients such as mineral-binding phytic acids are concentrated in the outer layer of the bean, which is removed during the hulling process. Thirdly, hummus made with split lentils is super smooth without compromising on the taste. I have made hummus with different types of split lentils – moong dal, masoor dal and urad dal – and all come out with great texture. Below I have given a basic hummus recipe, and in the Notes section you can find some ideas to suit your dosha (constitution).

Do you have any game-changing kitchen tricks to share?

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Ultra Unctuous Urad Dal Hummus

Game-changing silky smooth hummus made with dal (split lentils). Saves time, effort and easy on the digestion. See Recipe Notes for additional ideas to tweak your hummus to your dosha (constitution).

Course Side Dish
Cuisine Indian, Middle Eastern
Prep Time 1 hour
Cook Time 1 hour
Servings 6
Author Sabrina Chu

Ingredients

  • 75 g (6 tbsp) split urad dal, soaked for 1 h or longer (or other split dals e.g. moong dal, masoor dal)
  • Pinch turmeric powder
  • 240 g (1 cup) filtered water (to cook the dal)
  • 48 g (3 tbsp) tahini
  • 48 g (3 tbsp) lemon juice
  • 2 cloves garlic, grated on a microplane (allow the grated garlic to sit for 10 mins for health benefits and if you like a strong garlic flavour)
  • 1/4 tsp cumin powder
  • 1/4 tsp Himalayan salt
  • 80-120 g (1/3-1/2 cup) filtered water (adjust amount as needed to desired consistency)
  • 22 g (2 tbsp + 1 tsp) extra virgin olive oil

Instructions

  1. Soak the dal in enough water to cover by 5 cm (2 inches) for at least 1 hour.

  2. Drain and rinse the soaked dal. Transfer the dal to a saucepan. Add a pinch of turmeric powder and water. Bring to a boil for 5 minutes and remove any foam that appears on top. Reduce to a simmer, cover and cook the dal for 20-25 minutes or until tender and all the water is absorbed.

  3. Allow the cooked dal to cool slightly. You should have about 200 grams of cooked dal; transfer this to a blender, along with the tahini, lemon juice, grated garlic, cumin, salt and water. Start with less water first; you can add more water later if it is too thick. Blend the mixture on high speed until smooth and creamy. With the motor running on low speed, drizzle in the olive oil until the mixture is emulsified. Taste and adjust seasonings as necessary.

  4. Once you are satisfied with the hummus taste and consistency, transfer out to an airtight container. Store refrigerated for 4-5 days.

  5. Serving suggestions for hummus: in salad bowls, as a dip or as a sauce for zoodles.

Recipe Notes

Dosha-Specific Ingredient and Flavour Variations:

  • For Vata: Curried Sweet Potato Urad Dal Hummus
    - Use urad dal
    - Use 1/2 tsp curry powder instead of cumin powder
    - Add in one small (120 g / 4 oz) cooked sweet potato
  • For Pitta: Cooling Beetroot & Fennel Moong Dal Hummus
    - Use split moong dal instead of urad dal
    - Use fennel seed powder instead of cumin powder
    - Use beetroot juice instead of water and add 2-3 small cooked beetroot
  • For Kapha: Bitter Fenugreek & Masoor Dal Hummus
    - Use split masoor dal instead of urad dal
    - Use 1/8 tsp fenugreek powder instead of cumin powder
    - Add in a handful of fenugreek leaves (or any bitter greens if unavailable)
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