Blikki Magazine OctNov 2013

Over 30 Raw, Gluten Free and Vegan Holiday Treats!
Blikki
Holiday
Issue
The Magazine for Compassionate Living
Get a Holiday
head start
Easy Homemade
Holloween Treats p.8
Festive Cookies,
Cakes, and Pies p.30
how tos - easy cake decorating p.58

- gluten free pie crust p.60
- non-dairy whipped cream p.61
plus: strategies for

managing Holiday Stress p.18
October / November 2013

Price: FREE
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Easy to
Download
Recipes
Holiday Issue
October / November 2013
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Contents
Feature Articles:
6
8
18
20
24
30
56
Navigating Dietary Restrictions

Candy!
Managing Holiday Stress - 9 Tips
8 Must Have Tools in the Raw Kitchen
Buying Holiday Wine
Holiday Desserts - Cakes, Pies, Cookies
How To Decorate a Cake - 58
Gluten Free Pie Crust - 60
Raw Coconut Whipped Cream - 61
Gluten Free Deep Dish Pie Crust - 62
64 Vegan Appetizers
[ [
In Every Issue
Editors Note 4
Contributors 70
Quick Bites! 72
Soul Food
73
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trademarks of their respective owners. No portion of this magazine may be reprinted, copied or distributed in print or on-line without prior written consent.
The statements and products featured in this publication and/or on this site may not have been evaluated by the US Food & Drug Administration. The statements and products are not intended to diagnose, treat, cure, or prevent any disease. The articles written are from the authors viewpoint and or opinion and
may not necessarily reflect he opinions or views of Blikki, its owner, publisher, or editors. Articles are copyright of the author and used with permission.
from the
editor
his months issue focuses on the best part of the holidays holiday
treats! If youre like me, you just love this time of the year. I jokingly
call it Eating Season. I cant wait to be greeted by the wafting fragrance
of fresh baked holiday bread, or the smell of ginger bread, cookies or
pies fresh from the oven, or even to delight in a simple, but gorgeously
decorated holiday table. What I enjoy most during this time of year are the small acts
of kindness that seem to come naturally. I wish that we would treat every day like we
do during the Holidays.
As always, for this issue, weve found some really awesome food bloggers from all over
the Globe to share their favorite gluten free, vegan, vegetarian and raw-food holiday
recipes. Theyre all delicious, and I bet youll have a difficult time choosing which
recipes to share with your family first.
Although its only October, this will be our last issue for the year. So we are sharing
traditional holiday recipes for Halloween through Christmas -- delicious Halloween
candy recipes (page 8), appetizer recipes (page 64). As well as strategies to help you
tamp down your stress during holiday festivities (page 18), and well help you crack
the code of dietary restrictions if one of your guests says theyre a Flexitarian or are
on the Paleo diet (page 6). And last, but certainly not least we have partnered with
The Organic Wine Cellar to create a fantastic feature to help you select organic wines
for yourself or to give as a holiday gift (page 24).
And on a more personal note, as we end our first year of publication, I want to send
heartfelt and special thanks to our readers whove been steadfast and faithful in
their support of us since our beginning even before we had a real magazine to
publish. So, we send special Blikki-love to Elizabeth Lopez, Vanessa Meagher, Anne
Olson-Calpe, Karla Rae Harris Jordan, Andy Shreffler, David McKenzie-Kong and
Adelaide Lowrey. We want to let each of you know that you have touched us with
your numerous FaceBook comments and shares and unwavering support of our
mission of spreading compassion worldwide.
As we close the year, we tip our glass in a toast to wish each of our readers, a healthy,
happy and safe holiday season. Looking forward to more conversations with all of
you in 2014!
Hippie Diva
Hippie Diva, Editor
HippieDiva@blikki.com
Like us on Facebook
FACEBOOK.COM/BLIKKIORG
4 - Aug/Sept | 2013 | www.blikki.com
If you find our e-zine useful,

click here to tip us a few
dollars to show your love.
Thank you for your support.
all brings with it the wonderful

colors of nature, the coziness
of a wood fire on a cool
evening, and the anticipation of the Norman Rockwell
golden turkey and steaming gravy served
to a glowing gathering of friends and
family. Wait, what? Not anymore. Odds
are that if you are hosting a holiday meal
this year, at least one friend or family
member will have dietary restrictions
that differ from those gathered together.
A little preparation and research will
help reduce the stress and let you be the
gracious host you are.
As a host, never make assumptions
about your guests. Just because Aunt
Betty has always eaten all the whipped
cream in years past doesnt mean she
wont be eating lactose-free this year.
Be sure to ask your guests if they are
following a restricted diet and just what
those restrictions actually mean. If you
are unfamiliar with how to prepare a
vegan desert without any eggs or dairy
for instance, it is perfectly acceptable
to ask your guest to bring one. Or lets
say you are hosting a raw feast; be sure
to tell your guests exactly what this
means so your uncle Bob doesnt show
up with his famous chicken liver terrine
en croute. If you are lucky enough to be
someones guest, be forthright with your
dietary needs and offer to bring a dish
(or two!) that you know you can eat and
others will enjoy regardless now is not
the time to experiment with foods more
conventional eaters dont even know
exist.
Often the food restrictions that people
follow are not black and white but the
following is a basic primer of what you
can likely expect within each category.
Paleo: NO grains, dairy, legumes,
refined sugars
YES meat, fish, seafood, eggs, fruit,
vegetables, seeds, nuts, nut and seed oils
Vegan: NO meat, fish, seafood, eggs,
dairy, gelatin, cane sugar, honey
YES grains, legumes, vegetables, fruit,
beet sugar, nuts, seeds, nut and seed oils
Vegetarian: NO meat, poultry, fish,
seafood, eggs, dairy
YES grains, legumes, vegetables, fruit,

nuts, seeds, nut and seed oils, sugar
Ovo-vegetarian: as for a vegetarian but
the diet includes eggs but no dairy
Lacto-vegetarian: as for a vegetarian but
diet includes dairy but no eggs
Lacto-ovo-vegetarian: as for a vegetarian
but the diet includes both dairy and eggs
Pescetarian: as for a vegetarian but the
diet includes fish and seafood
Gue
to D
Navigat
the Holi
Raw: no foods are to be heated above 115

degrees Fahrenheit. Most raw foodists
are vegan, but some do eat raw eggs and
cheese made from raw or unpasteurized
milk.
Gluten Free:
NO wheat, rye, barley, kamut, spelt,
sometimes oats
If you are preparing a meal for a person
with celiac, there are many products in
sauces and packaged foods that contain
gluten so be sure to visit www.celiac.com
to check the list.
Flexitarian: diet is plant-based with the
occasional inclusion of meat products
As much as we may wish for stressfree holidays, there will always be
the naysayers, the comments and the
questions about why you or one of your
guests eat the way they do. If you know
the questions will be directed at you, plan
ahead and be prepared to explain your
position to others (in that nice non-confrontational way you have practiced in
the mirror!) Regardless of what is or is
not in dish or meal, when it is delicious
and made with love, it will hardly matter.
Jill Hillhouse is a Certified

Nutritional Practitioner working
in Canada whose practice is
based on her philosophy that each
individual is metabolically unique.
She seeks to identify the root
cause of peoples health concerns
and to educate and inspire them to
be an active partner in their own
health.
by Jill Hillhouse, BP
ess Whos Coming

Dinner?
ting dietary restrictions during

idays.
PHE, CNP
www.blikki.com | 2013 | Oct/Nov - 7
hat if, instead

of buying
Halloween
treats for your family, you
could make your own
Peppermint Patties,
Rolos, Almond Joys or
other Halloween candies?
Well, you can! Our gluten
free and vegan versions of
these candies not only taste
divine, but they are free of
scary ingredients too.
the recipes
Peppermint Patties
Rawlos
Almond Joy Candy
Bars
Junior Mints
Chocolate Peanut
Butter Cups
Goo Goo Clusters
Cocomo Bars
Peppermint Patties
Makes about 12 vegan patties
1/2 cup coconut oil

1/4 cup agave nectar or honey
1/2 teaspoon peppermint oil (organic)
1/2 to 1 cup chocolate chunks
Elanas Pantry
1. In a small bowl, combine
coconut oil, agave and peppermint oil, mixing with a
spoon
2. Smash clumps of coconut
oil against side of bowl until
mixture is smooth
3. Freeze mixture for a few
minutes until it starts to
harden, then remove from
freezer
4. Use a 1.5 teaspoon ice

cream scoop to measure out
little balls onto a parchment
paper lined plate
5. Place plate in freezer to firm
up mint balls; when firm,
remove from freezer
6. Squish balls down into flat
little patties on parchment
paper
7. Melt chocolate over very

low heat; allow to cool
slightly
8. Dip patties into melted
chocolate
9. Place patties on parchment
paper to harden
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10 - Oct/Nov | 2013 | www.blikki.com
Rawlos
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Caramelia Cakery
Ingredients
Directions:
Assembly:
For the caramel:

1 cup medjool dates (soaked
for 15 minutes in hot water)
2 tbsp peanut butter (Whole
Earth is my favourite) or raw
almond butter
2 tbsp raw honey or agave
5 tbsp cacao butter (melted)
For the sticky caramel:
1) In molds of your choice pour

enough chocolate to cover the
base.
For the chocolate:

100g cacao butter
5 tbsp shelled hemp seeds
3 tbsp raw honey/agave
2 tbsp chocolate powder
2 tbsp lucuma
1) Whizz in a blender until you

get a smooth caramel cream and
pop in a bowl in the freezer whilst
you make the chocolate.
I like to leave the caramel mixture
in overnight so it hardens as you
can then get small spoonfuls and
its easier to work with.
For the chocolate:
1) Blend really well until you get
a smooth yet runny chocolate
cream.
2) Pop in the freezer for a few

minutes.
3) Spoon in a dollop of caramel
into each mould and press down
lightly with your finger or a cold
spoon.
4) Now pour more chocolate over
the top (I either spoon it in or
pour my chocolate mixture into
a squeezy bottle for better precision)
5) Set in the freezer and eat!
Almond Joy Candy Bars

Yields 1 dozen vegetarian candy bars
1 cup (90 grams) unsweetened shredded coconut,
lightly packed
3 tablespoons coconut oil
2 tablespoons honey (or
maple syrup)
1 teaspoon vanilla extract
Pinch of salt
12 (or more) whole almonds
4 ounces (110 grams)
semi-sweet chocolate,
chopped
In a food processor, process
the shredded coconut, coconut oil, honey, vanilla extract,
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and salt until it forms a thick

paste, about 2-3 minutes.
Test the coconut to see if it
holds together by squeezing
it in your palm. If the coconut is still too loose, continue to process for 1-2 more
minutes.
Drop the coconut mixture
by the tablespoon onto a
non-stick baking mat or
parchment paper. Form each
ball into a small rectangle by
pressing it into formation.
Press an almond on top of
the coconut rectangles.
The Pastry Affair
Freeze the coconut for 15-30

minutes, or until solid.
Melt the chopped chocolate in the microwave in 15
second increments, stirring
between each increment
until the chocolate is smooth.
Skewer each frozen candy bar
onto a toothpick and dip into
the melted chocolate, tapping off any excess chocolate.
Wait for the chocolate to dry
before removing from the
toothpick.
Junior Mints
(Dairy, Soy, and Egg Free)

Ingredients
2. Allow it to harden if it needs to in the fridge.
1/2 c. coconut oil (you want it to be somewhat solid, so keep it at a temperature below 76
degrees)
1/4 c. honey
1 c. Enjoy Life Mega Chunks
7 drops peppermint essential oil
(or 3/4 tsp. peppermint extract)
3. Make balls with the mixture and put them

on parchment paper and put them back in the
fridge to harden.
Instructions
5. Pour chocolate over the top of the balls to

coat. Put in fridge to harden.
1. Whip coconut oil, honey, and peppermint

together in a bowl with a fork (you can also use
a mixer, but we are lazy)
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4. Melt chocolate either in microwave (stir

every 30 seconds to avoid burning) or in double
boiler or saucepan on low heat.
6. Try not to eat them all in one sitting!
The Leaking Boob
Delicious Obsessions
Chocolate Peanut Butter Cups

(Vegan)
1 cup coconut oil
1/4 cup honey, maple syrup, coconut
syrup, brown rice syrup, or agave
1/4 cup organic cocoa powder
dash of sea salt
peanut butter or nut butter of your
choice (chilled)
In a double boiler or a saucepan over very
low heat, melt the coconut oil and sweetener
(if using honey, you will need to whisk until
the honey is dissolved). Add the cocoa powder and salt and whisk vigorously until well
combined.
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Either pour or use a spoon to fill the cups

1/4 full (I find a glass, Pyrex measuring cup
works great). Stick the cups in the freezer
for about 10 minutes or until the chocolate
is hard. Remove from the freezer and using
a 1/2 teaspoon measuring spoon, scoop the
chilled peanut butter out and place in the
cups. You can use the back of the spoon to
press them down just a tad, but leave room
for the chocolate to get all the way around
the peanut butter. Next, pour or spoon the
chocolate over the peanut butter until the
cup is almost full and the peanut butter is
covered. Place back in the freezer for 30-60
minutes. Now, they are ready to eat! Dont
forget to store in the fridge or the freezer to
keep them from melting!
Goo Goo Clusters (Raw)

Step 1: Chocolate Shell
1/2 cup raw cacao butter* (or
coconut oil)
1/2 cup raw cacao powder (or
cocoa powder)
1/4 cup maple syrup (or coconut nectar, etc)
Line a muffin pan with 12 paper
baking cups. Gently melt cacao
butter over a double boiler or in
a food dehydrator. Stir in cacao
powder and maple syrup. Once
melted use a Tablespoon to pour
3/4 to 1 Tablespoon melted chocolate into the bottom of each paper muffin cup. Put in the freezer
to firm up while you make the
other layers. Save the remaining
chocolate for coating the candies
at the end!
Step 2: Coconut Marshmallow
1 cup dried coconut
1/4 cup maple syrup
2 Tablespoons melted coconut
oil
1/2 teaspoon vanilla
pinch pink Himalayan sea salt
Note: This will easily make twice
the amount of the coconut layer
than you need, but I find it hard
to blend only 1/2 a cup coconut
properly. Just form coconut macaroon cookies with the remaining
batter. OR, you can attempt to
make a half batch of this with
your food processor.
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Blend 1 cup dried

coconut in your
food processor
for a one to two
minutes until it
is finely broken
down. Add in
maple syrup, coconut oil, vanilla,
and sea salt, and
blend for another
minute or two.
Form little balls
of the coconut
mixture with
your hands and mash down onto
the chocolate layer in the muffin
cups.
Step 3: Caramel Layer
6 medjool dates (pits removed)
3 Tablespoons maple syrup
3 Tablespoons melted coconut
oil
1 teaspoon vanilla
pinch pink Himalayan sea salt
Blend all ingredients for up to 2
minutes until you have a sticky
caramel. Spoon on a little bit of
the caramel over the coconut layer, then add the nuts below.
Step 4: Nut Layer
1/2 cup rough chopped raw
walnuts (or use pecans, almonds,
or raw jungle peanuts)
over the remaining melted chocolate from above. If you dont want
the candy cup look, with the
ridges on the sides, then you can
remove the candies from the muffin cups just before covering with
chocolate and set on a flat piece of
parchment paper to firm up. Put
into the freezer for 20 minutes or
so. Enjoy!!
Candy should be stored in the
freezer or refridgerator.
Note: The nut layer is totally
optional. If you would like to make
a nut free treat, just omit the nuts.
Or you can experiment with using
sunflower seeds or pumpkin seeds
instead!
Push your chopped nuts or seeds

into the caramel layer, then spoon
Betty Rawker
Cocomo Bars (Raw)

Before you get started, soak one cup
of dates for at least four hours.
The Base
1 cup of soaked dates
1/2 cup of cacao powder
1/2 cup of unsweetened shredded
coconut
1/2 cup of almonds
Process the above in your food
processor until it all comes
together. Press the mixture into a
parchment lined loaf pan, flatten
the top and set aside.
The Middle Layer
1 cup of unsweetened shredded
coconut
1/2 cup of coconut oil
1/4 cup of coconut nectar (or
sweetener of your choice)
a pinch of turmeric (optional)
2 tbsp of coconut flour
Process the first four ingredients in

your food processor until smooth,
remove the blade and stir in your
coconut flour.
If the mixture seems a bit moist,
dont worry, it all works out. Pour
the mixture over your base and
smooth out the top. Then place
it all in the freezer for about 30
minutes.
been in the freezer, youll want to

spread the chocolate fairly quickly
so that it doesnt harden unevenly.
Slice with a cool, dry knife and
store the bars in the fridge.
The Chocolate Layer

2 tbsp of coconut oil
1/4 tsp of vanilla powder
Place the ingredients into a stainless steel bowl and rest the bowl
over a pot of simmering water just
long enough for the oil to melt.
Give it all a good stir and drizzle it
over the top of the first two layers.
Because the first two layers have
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Converting Measurements
Because our readers are all over the world, you may need a conversion table before you
prepare our recipes. Below is a great link and a conversion table from their page to get
you started:
Converting Recipes to Metric Measures (visit The Metric Kitchen web site for full details).
Liquids (and Herbs and Spices)
Weight
Liquids can be converted to liters or milliliters

with the following table. Small volumes (less than
about 1 fluid ounce or 2 tablespoons) of ingredients such as salt, herbs, spices, baking powder,
etc. should also be converted with this table.
Do not use this table to convert other non-liquid
ingredients.
Weights can be converted with the following

table. Note that the ounces referred to in this
table are not the same as fluid ounces.
To download any of our

recipes, click the Download
Recipe button.
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www.blikki.com | 2013 | Aug/Sept - 17
Dr. Laura Figoski, is a

licensed Naturopathic
Doctor (N.D.) practicing
in San Francisco, CA.
Managing Holiday
Stress: 9 Tips to
Stay Happy
Dr. Figoski offers tips and strategies
on how to avoid holiday stress
eve all heard that

the holidays are supposed to be
the most wonderful time of the
year. But between traveling,
weather, relatives, money and
social gatherings, the holidays
can often be a big source of stress.
This stress taxes your body and
make you more susceptible to getting sick. Which then, becomes
another source of stress during an
already busy time of year.
While I cant solve the longstanding family tension, I can offer you
a few tricks to help you keep calm,
relaxed, stress-free and healthy
throughout the holiday season.
1.
Speak up about your needs

and dont let family obligation force you to do something
harmful to yourself. If planing

the perfect gourmet five-course
holiday meal is causing you
distress, speak up and either ask
others to help or scale back.
2.
Remember what the holidays are really all about.

Ultimately, this time is about
getting together with those you
love, giving back to those less fortunate and feeling grateful for the
past year and the year to come.
Its easily to get lost in the details
and the expectation of judgmental in-laws, but once you remember and remind those around you
about the greater meaning, it is
hard to really be upset about a
burned casserole.
3.
Keep up your regular exercise routine, and/or add

in some walking, yoga or tai
chi. The stress relief benefits
are tremendous both for your
body and mind. If you need to
vent some frustration or anger a
vigorous workout is a great way
to do that. Also, walking after big
holiday meals will help digestion
and build strong bonds with your
walking mates.
4.
Food this one can be

tricky, especially if your
food habits dont jive with those
whom you are gathering. To
support your body and to not
add any physiologic stress on top
of emotional stress, it is best to
stick with what you know works
for you. Feel free to give yourself

permission for some celebratory indulgence; but dont let an
occasional indulgence turn into
a new bad habit. Sugar, alcohol,
and rich foods (along with foods
you may be sensitive to) can all
cause stress to your body. Taxing
it with these foods leaves you less
reserves to manage everything
else.
5.
Make sure to take a high

quality multi-vitamin and
multi-mineral supplement, with
a full spectrum of B complex vitamins, daily. The multi will help
to fill gaps in nutrition and the
B complex vitamins are critical
for supporting your body during
times of stress.
6.
Consider taking adaptogenic herbs. This is a category

of herbs that help your body
adapt to stress. They provide
energy when it is needed, but
also help you to calm down, rest
and relax. Ashwaganda, ginseng,
rhodiola and licorice are all examples of herbs that are adaptogens.
For best results consult with a naturopathic doctor or other herbal
practitioner to make sure you get
a formula that is appropriate for
you.
7.
Avoid stimulants, especially

sugar and caffeine. While
providing an initial burst of
energy, these deplete the bodys
reserves and leave you worse
off then when you started, thus
leading to another dose and a roller coaster of mood, energy and
symptoms.
8.
Mindfulness practices are

wonderful at managing
stress, and also preventing that

stress from getting so overwhelming in the first place. If
you do not have a form of mindfulness or meditation that you
do regularly, begin with some
simple, conscious, focused and
intentional deep breathing. Five
to ten minutes daily can make a
big difference. Start now. Start
before things get overwhelming.
Mindfulness practices work because they teach your brain what
it is like to feel calm and relaxed
and help you to build conscious
awareness of it. That way, when
you are stressed, you can consciously remind yourself to return
to that state of calm and your
brain knows where to go. They
also work best when that calmness is familiar and accessible,
which is something that comes
with regular practice.
this too shall pass, and before

you know it, a fresh start in
January 2014 will be here. Safe
and happy and stress-free holiday
wishes to you and yours.
Dr. Laura Figoski, is a licensed
Naturopathic Doctor (N.D.)
practicing in San Francisco, CA.
Emphasizing nature-based,
individualized and holistic
recommendations, she provides
naturopathic primary care with
a focus in heart disease and diabetes. Ultimately, her mission
is to help her patients find or
regain peace, joy and ease.
9.
Extra immune support. If

you know you are prone
to get sick this time of year, it is
good idea to make sure your immune system has all the support
it needs. In addition to all of the
above, extra vitamins A, D, and
C as well as the herbs astragalus,
ginger and licorice are all going
be helpful in supporting your
immune system and fighting off
viruses.
All of the above are great ways
to decrease stress and to help
protect your physical body from
its damaging effects. And, they
all work to support each other, so
the more you do the more effective they all are. Whether you
are excited about or dread the
approaching holidays remember
that, just like everything else,
EQUIPMENT
Must
Have
Tools
for the Raw Kitchen
Whether
youre a raw
food newbie
or eat completely raw,
having the
right tools to
prepare your
raw soups,
sauces, cakes,
snacks, and
other tantalizing goodies can make all the difference in
your raw food experience. Karolina Eleonra
of The Raw Dessert Kitchen shares her musthave kitchen gadgets and appliances. These
tools will make prep easy and your presentation picture perfect as you to churn out
your pretty and amazing-raw meals.
1. Cake and pie forms

Two sizes of spring forms is useful to make cheesecakes and regular cakes. However you can make raw pies in any container as it doesnt need to be in an oven
like conventional pies. This opens up for unexpected creativity. A mini teacup pie
anyone?
2. Zester
Is basically the same tool as you use when
shredding parmesan cheese. It is also used to
shred citrus fruits (zest) in the raw food kitchen but also nuts and vegetables. You can chop
citrus zest with a knife, but this tool makes it
quicker.
3. Pastry bags with different tips

This is a fun and small investment. It is used to
make decorations, to apply frosting, to fill cupcakes, leathers (rolled up dried fruit sheets)
to fill glasses with mousse etc.
4. Coffee grinder
A small and flexible electrical kitchen tool
that can be used to quickly grind dry nuts and
seeds into fine flour. Yet again you can use
your blender or food processor if you want to
make nut and seeds flour, a coffee grinder is
not essensial, but makes it easier for you. Plus
if you dont have a high powered blender like
a Vitamix, youll get finer flour using a coffe
grinder.
EQUIPMENT
5. Blender / Food processor

A blender is cone shaped and its job is to
blend food with higher content of liquid, such
as smoothies, juices, creams, sauces and thin
batters. A food processor requires less or now
liquid to function and can do the heavier jobs.
Use it when you make crusts, pizza dough, pie
and cake fillings, cake bases, whipped creams
and so on. We recommend the high powered
blender Vitamix to do the job for you.
6. Digital kitchen scale

When following raw chocolate recipes its practic to have a kitchen scale to get exact measurement. Choose a scale which provide easy to
read measurements and high precision with a
tare function, which allows you to subtract the
weight of the bowl or plate from the measurement.
7. Vegetable juicer
Turns carrots, celery sticks, apples, kiwis,
lettuce, kale, zucchinis and other fruits and
vegetables into wonderful juices. Maybe you
want to color a cake with red beetroot juice? Or
add carrot juice to a carrot cake? Or you want
to make an apple pie and soak the raisins in
raw apple juice? This is when the vegetable juice
comes in handy.
8. Dehydrator
Is a food dehydrator, which is used to dry vegetables, fruits, berries, herbs and to make raw
pies, crusts, pizzas, burgers, breads, crackers,
cookies, to melt Coconut oil or Cacao butter
etc. You can sprout nuts and seeds and then
dry them in the dehydrator in order to make
flour of it later. Dehydrators have round shapes
or square. The square models often have five to
nine trays that are topped with plastic sheets,
and on top of them removable mesh sheets,
with a non-stick surface. If your food is very
moist or loose, you use the non-stick sheet,
which after a couple of hours in the dehydrator is peeled off. We recommend the Excalibur
dehydrator ovens.
Insiders Guide Buying
Holiday Wine
by Drew Cuddy
I love the holidays. The fresh
winter air, nights by the fire,
and celebrating with family and
friends. I love everything about
the holidays, especially gift giving.
While choosing original gifts for
the holidays can be some of the
most stressful tasks we face all
year long, it doesnt have to be. I
choose wine!
For my friends and family of

legal drinking age a fine bottle of
wine, chosen thoughtfully, can
be a most memorable and special
gift. Sure, youre not a sommelier
and you might not know the best
vintages of Chateaux Margaux but
you dont need to! For something
really special, choose an organic
wine.
Winemaking began in the Middle

East over 8000 years ago and for
most of its long history winemakers have used basic organic farming techniques to make legendary
wine without modern synthetic
pesticides. Using only elemental
sulfur dusted over plants, farmers
succeeded in popularizing winemaking across Europe, Asia, the
Middle East, and North Africa.
Only in the past few centuries

have humans begun developing
and using advanced pesticides to
make farming easier.
Early-modern pesticides included
arsenic, mercury, and lead. While
they increased farmers productivity, consumers suffered terrible
health and environmental effects.
As the complexity of modern
synthetic pesticides rises, so does
their litany of health and environmental complications.
On the other hand, wine can
provide significant health benefits. Research has shown that
compounds found in wine,
such as resveratrol, are linked to
longevity and heart health. Why
must farmworkers, consumers,
and environmental diversity suffer from caustic chemicals when
wine not only benefits health but
can be made equally fabulous in
an organic environment?
The international Federation of
Organic Agriculture Movements
guiding principle is that, organic
agriculture is a production system
that sustains the health of soils,
ecosystems and people. Today
nearly 2000 winemakers around
the world are producing certified organic wines and more are
choosing to convert to organic
every year.
can grow an equal quality grape

using agriculture that benefits the
health of their family and land.
Its these reasons that Ive chosen
to work exclusively with small
family estate wine producers and
why everyone should buy organic.
They arent following a trend; they
do it for their personal passion for
health and quality.
When choosing wines for holiday
gifts, I choose organic because
I care. Giving organic wine says
I care about your health, I care
about your enjoyment, and you
matter to me!
But how do you choose these
wines?
The most important piece to the
organic puzzle is certification.
Plenty of winemakers and shops
will say that a wine is organic but
only those with official certification can be verified and held
accountable. Certification shows
that the producer is serious and
committed to organic farming.
Look for an official seal from the
USDA and one of the many other
international seals.
Brian and Drew Cuddy, founders of the Organic Cellar, are

importers of fine organic wines
of the world. The Organic Cellar
specializes in old world wines
from single- family producers
whose passion and history drives
quality.
When choosing organic wines,

look for these certifying lables:
When I visit organic winemakers they tell me theyve chosen

to grow organic because they
want their children to walk safely
barefoot in their fields, they
value their workers and clients
health over profit, and that they
Sicilian Varietal
Six Pack
The perfect gift for an emerging wine lover,
experienced enthusiast, or organic oenologist! This
pack of six Organic Certified wines are from the
Rilento Wine Company based in Gibellina Nuova in
Sicily, Italy. This is a rare opportunity to experience
six distinct single varietal wines from one single
region. It includes a lovely mix of both international
and native grape varietals; from Chardonnay to
Grillo, Pinot Nero to Nervo dAvola.
Whether its gifts for friends or a gift for yourself
this is a thoughtful & wallet friendly option for your
Holiday giving! Make this your first purchase from
The Organic Cellar!
Organic European
Explorer Pack
For the busy hostess, old-world wine drinker,
or regular re-gifter, the Organic European
Explorer ($125) pack is a homerun. Six
organic certified wines from Italy, France,
and Spain shine in this holiday oriented
pack. Toast the New Year with award
winning Cava and Prosecco, pair your
holiday feast with a rich Chianti or Navarra,
ruminate on the joy of a crackling fire with
a fine Nebbiolo or right bank Bordeaux.
Regardless of your winter leisure, youll find
a perfect complement in this case.
Biodynamic
Batch
Designed for the wine collector with one of
everything, the organic devotee, or the health guru,
Ive picked six that I call the Biodynamic Batch. The
batch includes six incredible biodynamic (a step
beyond organic) certified wines from Italy, Spain,
and France focusing on traditional grape varieties,
ancient farming practices, and world-class quality.
Biodynamic producers integrate organic farming
with a series of ecosystem fortifying treatments and
intense manual vine management used by most
of the worlds finest wine producers. This method
of winemaking is as effective for quality as it is for
the environment. Low sulfites, heightened varietal
expression, and intense terroir driven flavors are
typical of biodynamic wine and this pack is no
exception.
For $150, this pack is an exceptional steal that will
age terrifically and be enjoyed for years to come.
Photo and Recipe Courtesy of Allyson Kramer
aking a dessert
from scratch to
share with family
and friends is a favorite
way to show love during the
Holidays. Our healthier
versions incorporate the
Seasons most beloved flavors
pumpkin, gingerbread,
caramel, apple, and chocolate!
And the best part? No one
will believe theyre eating a
healthy dessert!
the recipes
Macadamia Nut Pie
Vegan Mincemeat
GF - Apple Pie
Cheesecake
Persian Love Cake
Pumpkin Lucuma
Cheesecake
GF - Bourbon Pumpkin Cheesecake
Brownies
GF - Gingerbread
Raw Pumpkin Pie
Paleo Dulce De Leche
Cheesecake
Raw Black Forest
Gateau
Pumpkin Spice Pie
Vegan Chocolate
Banana Cream Pie
GF - Chocolate Mint
Pinwheel Cookies
GF - Quinoa
Chocolate Cake
GF - Chocolate
Hazelnut Brown
Butter Cake
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Photo and Recipe Courtesy of Living Healthy with Chocolate
No-Bake Macadamia Nut Pie

Crust:
1/2 cup shredded coconut,
unsweetened
1 cup almond flour
1/2 cup pecans
5 tbs coconut oil, melted
1 tbs raw honey
2 tbs raw cacao powder
Filling:
1 cup almond butter
6 large Medjool dates
1 cup plain yoghurt (I used
Greek yogurt)
4 tbs coconut oil (melted)
1 tsp orange juice
1 tbs vanilla extract
pinch salt
1/2 cup macadamia nuts
Crust:
Grind the pecans in a blender, or
food processor
plain yogurt, vanilla and salt

and process until you achieve a
smooth consistency
In a bowl combine the ground

pecans, coconut oil, honey, cacao
powder, almond flour and shredded coconut. Work the mixture
with your hands until all is combined and a dough is formed
Pour the mixture on top of the

crust
Pat the crust mixture onto the

bottom of an 8 inch removable
bottom pan
Freeze for about 2 hours before

serving
Filling:
The pie has a very smooth

consistency, similar to a cheesecake. Best to keep it frozen or it
will get softer if kept in the fridge.
Remove the pits from the dates

In a blender or food processor
process the dates until smooth
Add almond butter, coconut oil,
Ground the macadamia nuts until

just coarsely chopped, leaving a
few larger pieces and toss it on
top of the pie
Vegan Mincemeat
Servings 8-10 mince meat pies
Ingredients
160g (1 cup) of raisins
160g (1 cup) sultanas
70g (1/2 cup) dried apricots
40g (1/4 cup) chopped
blanched almonds
1 tbsp linseeds (flax seeds)
3 tbsp agave syrup
1 tbsp blackstrap molasses
2 tsp vanilla extract
2 cups apple sauce
65ml (1/3 cup) water
1 tsp cinnamon
2 tsp mixed spice
Zest of One Whole Medium
Sized Orange
2-3 tbsp brandy (optional)
Directions
Mix together all ingredients
with 5 tbsp of water. Cover and
simmer for 30 -40 minutes.
During this time you may need
to add additional water. Stir the
mincemeat ever 5 minutes to
keep an eye on its consistency.
Add brandy during the cooking

process or at the end if desired (it
will also help preserve the mincemeat once placed in sterilised seal
tight containers).
Place in to two jars or set to
one side if you plan on using it
straight away for your pies!
Pie Crust
2 cups wholegrain spelt flour
cup milk
110g ( cup) of vegan margarine
1 tsp cinnamon
Directions
Preheat oven to 180C (350F).
Process flour and vegan margarine in a food processor until
the two have formed fine breadcrumbs; slowly add in milk until
the dough forms a ball (keep the
food processor on low as you add
in the milk).
Remove the dough from the food
processer, bring it fully together
with your hands (preferably cold
hands) and place between two
pieces of baking parchment or

greaseproof paper. Roll the pastry out as thinly as you can get it
(about 1-2cm).
If youre baking the mince pies
using a muffin tray use a cutter
2-3cm larger than the circumference of the top of the muffin
hollow to cut discs of pastry to
fill them. They method can be
used to cut discs if you are using
individual pie cases. If youre not
using a non stick tray or cases
be sure to light grease either or
before placing your pastry inside.
Stab the bottom of each case a
few times with a fork before placing a small sheet of greaseproof
paper and a tablespoon of dried
beans/lentils in to each. Place
in the oven to blind bake for 10
minutes.
Meanwhile bring remaining
pastry and cuttings back together
and roll out as before. Using your
knife or cutter of your choice, cut
small pieces of pastry to place on
top of the filled mince pies.
Remove the pastry cases from
the oven, remove bean/lentils
and greaseproof paper.
To Assemble::
Fill each one with 1 tbsp of
mincemeat (or your desired
amount) and place one of your
small cuttings of pastry on
top. Place back in the oven for
a further 10-15 minutes until
the pastry feel crisp to the
touch and is starting to brown.
Allow pies to cool in the tray or
cases. Serve warm or cold with
your creamy topping of choice!
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Photo and Recipe Courtesy of Peachy Palate

Apple Pie Cheesecake ~ Vegan & Gluten Free

Crust:
3 cups whole pecans
4 tbsp granulated sugar
3 tbsp superfine brown rice flour
6 tbsp melted vegan margarine
Filling:
2 tbsp almond milk
3 tbsp lemon juice
3 tubs tofutti better than cream cheese
1 package (19 oz) extra firm regular tofu (not silken)
1 tsp vanilla bean paste, or one scraped vanilla bean pod
1/2 cup packed brown sugar
1 1/2 tsp cinnamon
3/4 tsp cloves
6 tbsp superfine brown rice flour
Topping:
2-3 medium sized honeycrisp or granny smith apples
2 tbsp cold vegan margarine, cut into small bits
1 1/2 cups packed brown sugar
1/4 cup potato starch mixed with 1/4 cup very cold water
Crust:
Filling:
To make crust, preheat oven to 400 F.

Pulse pecans, sugar and superfine brown
rice flour in food processor until crumbly. Stir in melted vegan margarine with
fork until well mixed. Press mixture into
springform pan until crust is about 1/4
inch thick. Bake in preheated oven for 13
minutes. Let cool slightly and reduce heat
to 325 F.
Place all ingredients for filling into bowl

and stir together until roughly mixed.
Transfer to food processor and blend until
smooth. Spread the contents of food processor evenly into baked crust and place in
oven.
Bake for 70 minutes. Turn off oven, but

leave cheesecake in oven for an additional
hour. Remove from oven and let cool on
wire rack until room temp. Chill in fridge
for a few hours before making topping.
Photo and Recipe Courtesy of Allyson Kramer
Topping:
Slice apples thinly, leaving peels on apples.
Toss with margarine and place into small
frying pan. Saute over medium heat until
apples are softened and a good amount of
water has been produced. Stir in brown
sugar and let mixture cook over medium
heat until bubbly. Add in potato starch
mixed with water, stirring constantly
until thickened. Remove from heat and let
cool slightly.
Top cheesecake with apple mixture and
chill in fridge for a few more hours or
preferably overnight until firm.
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Photo and Recipe Courtesy of Tumeric and Saffron
Persian Love Cake

Ingredients
Serves 8
3 cups almond meal

1 cup white sugar
1 cup brown sugar
1/2 cup (1 stick) unsalted butter,
softened at room temperature
1/2 teaspoon salt
2 large eggs
1 cup strained yogurt
2 tablespoons rose water
1 teaspoon ground cardamom
Zest of 1 lime
1 tablespoon lime juice
1/4 cup chopped pistachios
1/4 cup sliced almonds (lightly
toasted)
1 tablespoon dried rose petals
(crushed) *optional
Pre-heat the oven to 350 degrees Fahrenheit. In a large

mixing bowl combine almond
meal, sugar, butter and salt. Mix
thoroughly by hands.Lightly
butter the bottom of a 9- inch
springform pan. Divide mixture
in half and press half of the
mixture evenly into the bottom
of the greased pan.Beat the eggs
lightly and add to the remaining almond meal sugar mixture.
Add yogurt, lime zest, lime juice,
cardamom and rose water and
using a wooden spoon mix all
wingredients together until well
blended. Pour the creamy mixture over the prepared base in
the pan and using a small spatula
smooth out the surface. Sprinkle
the chopped pistachios, sliced

almonds and rose petals on top
or however you want to decorate.
It's your love cake!Set the cake
on the middle-rack of the oven
and bake for (45-50) minutes
until center is set and the cake is
golden.Remove from oven and
cool completely in the pan.
Transfer the Persian love cake
onto a serving platter, slice and
serve with a dollop of strained
yogurt, some fresh sliced fruits
and a hot cup of chai.
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Pumpkin Lucuma
Cheesecake
Single Serving
Crust
3/4 cup almonds
1/4 cup dates
Grind the almonds to flour in a
food processor.
Add the pitted dates and process
into a dough.
Add 1 teaspoon water if needed
to hold the mixture together.
Filling
1 cup cooked pumpkin puree
1 cup cashews
1/2 cup water
6 tablespoons maple syrup
4 tablespoons lucuma powder
2 teaspoons pure vanilla extract
1 teaspoon cinnamon
4-8 drops stevia
1 teaspoon psyllium
1/2 cup + 2 tablespoons melted coconut oil
5 teaspoons melted cacao
butter
Blend all but the psyllium, oil,
and butter in a high speed blender until smooth.
Add these last three ingredients.
Blend to combine.
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Photo and Recipe Courtesy of Sweetly Raw
Pour the mixture over the crusts.

Chill in the fridge or freezer
until firm (at least 8 hours in the
fridge).
Gluten Free Bourbon Pumpkin Cheesecake Brownies

Makes 16 small but rich brownies
Pumpkin Cheesecake Swirl:
8 ounces (about 1 cup) pumpkin
or winter squash puree
8 ounces cream cheese, at room
temperature
6 tablespoons sugar
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon grated nutmeg
pinch allspice
pinch cloves
1 large egg, room temperature
1/2 teaspoon vanilla extract
Bourbon Brownie Batter:
6 tablespoons (3 ounces) unsalted butter, cut into pieces
4 ounces bittersweet or semisweet chocolate, chopped (1
scant cup)
2/3 cup sugar
2 large eggs, at room temperature
2 tablespoons Bourbon
1/2 cup (2 3/4 ounces) sweet
white rice flour
1 tablespoon tapioca flour
2 tablespoons unsweetened
cocoa powder
1/4 teaspoon salt
1/2 cup (2 3/4 ounces/80g)
chopped chocolate or chocolate
chips
Preparation:
Position a rack in the center of the
oven and preheat to 350F. Line an
8x8 or 9x9" square baking pan on
all sides with parchment paper or
heavy-duty aluminum foil, leaving
a 2" overhang.
Photo and Recipe Courtesy of Bojon Gourmet

Make the cheesecake:
To extract excess moisture from
the pumpkin, spread the puree
in a 1/4" thick layer on a triple
layer of paper towels, then stack
3 more paper towels on top, and
press down gently. Let the pumpkin drain while you begin mixing
the cheesecake batter. The paper
towels will peel off easily.
In the bowl of a stand mixer fitted

with the paddle attachment, beat
the cream cheese on medium-low
until smooth, scraping down the
sides of the bowl as necessary. Add
the sugar and beat on medium
speed until fluffy, a few minutes,
scraping the bowl and paddle once
or twice to make sure the mixture
is completely smooth. Beat in the
salt and spices until combined,
Drizzle and
Drag
Gently pour the cheesecake all

over the top of the batter
Dollop the remaining brownie

batter over the top in 7 or 8
big blobs.
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Drag the tip of a paring knife

through the batters back and
forth a few times in both
directions to swirl.
then the egg and vanilla extract. Peel the

paper towels off of the pumpkin puree
and add it in, scraping the bowl and
paddle again, until the mixture is homogenous. Place the cheesecake batter in the
refrigerator while you...
Make the brownie batter:
In a medium saucepan, melt the butter
over medium heat. Reduce the heat to
low, add the chocolate, and stir until just
melted. Remove from the heat, and whisk
in the sugar. Whisk in the eggs, vanilla
and bourbon until smooth. Add the flour,
cocoa and salt and whisk until smooth.
Stir in the chocolate chunks.
Scrape about 3/4 of the brownie batter
into the prepared pan and spread into an
even layer. Gently pour the cheesecake
all over the top of the batter. Dollop the
remaining brownie batter over the top in
7 or 8 big blobs. Drag the tip of a paring
knife through the batters back and forth
a few times in both directions to swirl.
(But don't over-swirlyou want the mixtures to stay separate.)
Bake the brownies until puffed all over,
about 40 minutes, rotating the pan
halfway through baking. Let the brownies cool completely in the pan, then use
the parchment handles to lift the mega
brownie out. (Optionally, chill the brownies until cold for the cleanest cuts, about
2 hours). Use a large chef's knife dipped
in hot water and wiped clean between
each cut to trim away the outer 1/4" (if
you like), then cut the brownies into 16
squares.
Store the brownies in the fridge; they
are best within the first 2 days of being
baked, but will keep for up to 5.
Gluten-Free Gingerbread
Yield: 16-20 gingerbread
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Ingredients
285 grams (~2 3/4 cups, but please
weigh it!) almond flour or almond
meal
1/4 cup (33 grams) coconut flour
1/2 teaspoon salt
1/2 teaspoon baking soda
3/4 teaspoon cinnamon
3/4 teaspoon ginger
1/2 teaspoon cloves
1/4 teaspoon nutmeg
1/4 cup + 2 tablespoons (120 grams)
honey
1/4 cup (60ml) molasses
1/4 cup (56 grams) coconut oil, melted
Directions
In a medium bowl, combine all the dry
ingredients and set this bowl aside.
In another medium bowl, combine the
wet ingredients. Add the dry ingredients
to the wet ingredients and stir just until
combined.
Divide the dough into four balls, place
the balls in plastic wrap and chill in the
freezer for at least 30 minutes or until the
dough is quite firm.
Preheat your oven to 350F (176C). Get
out two pieces of parchment paper or two
Silpats and flour both of them with almond flour or whatever kind of flour you
like. I normally don't flour my Silpats but
here it's absolutely necessary.
Take out one ball of dough at a time, roll
it out to about ", and, working quickly,
use your cookie cutters of choice to cut
out the desired shapes. I prefer to cut the
shapes, leaving about 3/4" between each
one, and then remove the dough surrounding the shape. That way I don't have
Photo and Recipe Courtesy of Texanerin

to worry about damaging the gingerbread men. Gather
up the leftover dough and place back in the freezer. Bake
the gingerbread men for 7 - 9 minutes. They'll still be soft
when you take them out of the oven.
Immediately remove the piece of parchment paper or
Silpat from the pan to prevent the gingerbread men from
baking even more. If you want them slightly crunchy, you
can let them cool on the cookie sheet. When completely
cooled, you can pipe on some white chocolate for decoration.
Store in an airtight container. They get really soft if not
properly stored or if left too long uncovered. I didn't pack
mine up for several hours but luckily liked my gingerbread men that soft however. The only downside is that
they stuck together a little (but you can easily pull them
apart again).
Raw Pumpkin Pie

makes one pie
Crust:
1 cup cashews
1 cup almonds
1/4 cup raisins
1 cup dates
1/8 teaspoon salt
Pumpkin filling:
1 sugar pumpkin (about 7
cups), peeled, gutted and
cut into cubes
1 cup dates
4-5 tablespoons melted
coconut oil
1/3 cup maple syrup
1-4 tablespoons pumpkin
pie spice (cinnamon, nutmeg, ginger & cloves)
To Make The Crust:
Process the nuts in your food
processor until they are like
a rough flour. Add the dates,
raisins and salt. Pulse until it
all sticks together in a lump.
Press into the bottom of a pie
dish and refrigerate.
To Make The Pie Filling:
Process the pumpkin cubes
until they can't get any smaller in your food processor. Add
in the other ingredients and
process until it can't get any
smoother. Transfer the filling
to your high speed blender
and blend on the highest
setting to get it super smooth
like the cooked version. Add
whatever you think it needs.
Spread the filling onto your
pie crust and let it set in the
fridge for a few hours.
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Photo and Recipe Courtesy of This Rawsome Vegan Life
Paleo Dulce De Leche Cheesecake

Servings: 8-10
Crust
1 cup raw almonds
1/4 tsp. sea salt
10 medjool dates, pits removed
1/4 cup raw honey, melted
1/2 tsp. vanilla extract
Cheesecake
4 cups raw macadamia nuts or
cashews
1/2 cup full fat coconut milk
2/3 cup raw honey, melted
1/2 cup coconut oil, melted
1/2 tsp. sea salt
1 Tbsp. vanilla extract
2 Tbsp. lemon juice
Dulce De Leche
2 cans full fat coconut milk
(about 3 1/2 cups)
1 cup raw honey
2 tsp. vanilla extract
1/2 tsp. sea salt
Chocolate Drizzle
2oz 100% cacao unsweetened
chocolate bar
2 1/2 Tbsp. raw honey
Equipment:
6" to 9" springpan
Large saucepan
Stirring spoon
Large food processor or blender
Parchment paper
To Make The Crust Layer:
1. Place the almonds in food processor or blender and blend into
small chunks. Add the remain-
ing ingredients and blend until

combined (you will have a thick
paste).
2. Line the bottom of your
springform pan with some
parchment paper and place the
crust ingredients on the bottom
of the pan. Press the crust across
the bottom of the pan using
your hands (you can use another
piece of parchment paper to help
keep the crust from sticking to
your hands). Place the pan in the
freezer while you prepare the
cheesecake layer
To Make The Cheesecake Layer:
1. Place the macadamia nuts
or cashews in or blender and
blend into small chunks. Add the
remaining ingredients and blend
until well combined and smooth.
2. Pour the cheesecake layer into
the pan on top of the crust. Place
in the freezer while you prepare
the dulce de leche layer.
To Make The Dulce De Leche
Layer:
1. Place a large saucepan over
medium-high heat and add all
of the dulce de leche ingredients
to the pan. Stir to combine the
ingredients.
2. Reduce the heat to medium
and continue to stir the ingredients frequently to prevent from
burning. Continue to cook the
dulce de leche until the sauce is
reduced by about half and has
turned a light brown/caramel col-
or. It can take up to 30 minutes

for this to occur.
3. Pour the dulce de leche layer
into the pan on top of the cheesecake layer. Place in the freezer for
3-4 hours to set.
To Make The Chocolate Drizzle:
1. To make the chocolate drizzle, microwave the raw honey
in a heat safe bowl for about 30
seconds to 1 minute, or until just
melted. Add the chocolate and
stir. The chocolate should begin
to melt from the heat of the
honey mixture. If it does not fully
melt, you can put it back in the
microwave on 50% setting and
heat for another 15 second at a
time until fully melted, stirring
each time. Be careful not to leave
the chocolate in the microwave
too long or it will scorch.
To Assemble:
1. Loosen the cheesecake by
running a think knife around
the inside of the pan. Remove
the cheesecake from the pan and
gently transfer to a plate.
2. Take a spoon and drizzle the
chocolate over the top of the
cheesecake. Top with fruit garnish (optional) and serve. Store
any extra in the freezer and allow
to thaw for about 5-10 minutes
before serving.
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Photo and Recipe Courtesy of Paleo Cupboard
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Photo and Recipe Courtesy of Raw Lifestyle Co
Raw Black Forest Gateau - Chocolate Cake Recipe

You will need:
A batch of my raw coconut chocolate recipe made and in the freezer
- spread it over two large trays so
its very thin like the outside of the
cake shown.
Raw Chocolate Recipe
1 and 1/3 cup of coconut oil
melted
1 cup of natural raw cacao powder
1/2 cup of raw vanilla plant/pea
protein
1/2 tsp of natural vanilla
pinch of sea salt
50 grams of dried finely shredded coconut
1/4 cup of honey - or agave
Simply melt the coconut oil and
then using an electric beater or
blender whizz it all together until
smooth. Pour into a tray and set in
the freezer.
Raw Chocolate Cake
Makes three cake layers
1 cup of almond flour
1 cup of cacao powder
1 cup of pea/plant protein in
vanilla or chocolate
1.5 cup of soaked and pureed
dates ( soak overnight in really
minimal water and blend with
water in)
1 tbsp pure vanilla
cup of agave syrup/ honey or
maple syrup depending on your
preference
cup of chia seeds
cup of melted coconut oil
Water on the side
Add the cacao powder, protein
and almond flour and wet down
slowly with water until you can
mix it together by hand-dont get
it sloppy though! Now add the
remaining ingredients and mix
by hand roughly then place in
the blender and process to form a

mealy rough dough. It shouldnt
be to wet. Easily pressed together!
Now separate into three bowls.
Place two bowls aside and then
firmly press the mixture from the
first bowl in to your tin to form
your first layer of cake!
Place in the freezer until firm,
carefully remove with a thin metal
fish slice and place on a plate in
the freezer. repeat this step until you have all three cake layers
ready for assembly. This could take
a full day.
cooler till we are ready to layer.

Other ingredients
550g of cherries soaked in water
1tsp of vanilla. If you cant find
cherries then use strawberries
Raw Chocolate Fudge Sauce

1 cup of soaked and pureed dates
(soak overnight in really minimal
water and blend with water in)
1/4 cup of melted coconut oil
2 tbsp. agave/honey/maple
pinch of sea salt
Place the next cake layer on top

and repeat all layers again.
Puree together until super smooth

and place aside
Raw Chocolate Mousse
1 large or two medium avocados
pureed
3 tbsp. of cacao powder
1 tsp pure vanilla
3 tbsp honey/agave/maple
pinch of sea salt
Puree all ingredients into a
mousse and place aside
Coconut Whip
1 can of coconut cream/milk
place in the fridge/cooler the
night prior to making
1 tsp. vanilla
1 tbsp. agave/honey/maple
Remove from the cooler and open
the can. Pour off the clear liquid
and you will have left the hard
white part. Beat this on high with
an electric beater with the added
ingredients and then place in the
Making the Layers!

Remove the cake bottom from the
freezer. Spread a layer of the chocolate sauce and then scatter 1/3 of
the cherries/berries.
Spread 1/3 of the coconut whip
over the top of the cherries and
evenly level out. You should be
able to just see the cherries.
Now you have two layers done

youre ready to make the final layer and top of the cake! So far you
have the following layers
1 Cake, Chocolate Sauce , Cherries then coconut whip
2 Cake, Chocolate Sauce, Cherries then coconut whip
3 Cake
Now place in the freezer for two
hours to set so we can finish it off!
Carefully remove the tin it has
been made in and place on your
chosen dish for presentation.
Remove the actual raw chocolate (
pre made from recipe above) and
break into sizes like above. Spread
chocolate fudge around the sides
of the cake and stick the chocolate
pieces on evenly to form a basket.
Now spoon in the chocolate
mousse then the rest of the coconut whip and decorate with
cherries and chocolate!
Store in the cooler but place in
the freezer for 30 minutes prior to
serving to firm it up
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Photo and Recipe Courtesy of Nouveau Raw
Raw Pumpkin Spice Pie

Makes a 6 springform pan
Ingredients:
Crust:
1 1/2 cups raw pecans (unsoaked)
1 cup packed Medjool dates (Pitted, chopped)
1/2 tsp ground cinnamon
Filling:
3 1/2 cups cubed pumpkin
1 ripe avocado (peeled, seeded)
1 1/2 cups medjool dates (pitted)
1 Tbsp cold-pressed coconut oil
(melted)
1 1/2 tsp pumpkin pie spice
2 Tbsp raw agave nectar
1 Tbsp lecithin powder (add as
the last ingredient)
Preparation:
Crust:
Combine the pecans, dates and
cinnamon, in your food processor.
Mix until well-blended.
Please be sure to not over process or the nuts will release too
much oil. The batter should stick
together when you pinch it between your fingers.

Press into a pie pan evenly and set
in the fridge while you make the
batter. You can press some of the
crust up the sides of the Springform pan if you wish.
Filling:
Chop up your pumpkin into cubes
before you add it to your food
processor. Be sure to remove the
seeds and skin.
Process your cubed pumpkin until
it is really well-broken-down.
Transfer the pumpkin into your
blender and add the avocado,
coconut oil, dates, pumpkin spice
and agave and blend until thoroughly mixed and smooth.
Slowly add the lecithin while the
blender is running. You want to
add this last because it is a thickener. Your recipe will taste just as
good without it but lecithin helps
the pie to set up for slicing.
Pour the mixture into the pie pan
over the crust.
Set in the fridge to chill. Your pie

will be ready within an hour, you
just want it to set up. Dont expect
the color of your pie to be really
orange.
For the icing, I made the Raw
Caramel Frosting with chopped up
pecans in it.
Topping
Ingredients for caramel:
1/2 cup of raw almond butter
1/2 cup maple syrup or raw dark
agave syrup
1/2 cup date paste
2 tsp vanilla extract
1/8 tsp salt
Preparation for caramel sauce:
Place all ingredients in a
high-powdered blender and process until smooth.
Stop occasionally to scrap the sides
down.
Store in the fridge in a glass container. Good for approximately 2
weeks. To soft, leave out at room
temperature for a few hrs or pop
in the microwave for 10 seconds.
Vegan Chocolate
Banana Cream Pie
Serves 8-10
Pie Ingredients:
1 graham cracker pie crust
(look to see if it contains honey- many dont)
3 oz. semi sweet baking chocolate (dairy free)
3 bananas, ripe
2 cups almond milk or other
non dairy milk
1 package vanilla pudding
mix (not instant the stovetop
kind)
Coconut Whipped Cream Ingredients *optional
1 can coconut milk (regular)
2-3 teaspoons maple syrup or
confectioners sugar
1/2 tsp vanilla extract or
vanilla powder
Chocolate Drizzle Ingredients

*optional
1 oz semi sweet baking chocolate
(dairy free)
Pie Assembly Directions:
1. Remove graham cracker crust
lid. Melt chocolate in a microwave
safe bowl for 1 1/2 to 2 minutes.
2. With a spatula carefully spread
chocolate mixture over crust, gently dragging it up the sides. Set
crust in refrigerator to harden.
3. When chocolate is firm, slice
one of the bananas and place half
of it on the bottom of the crust.
Reserve the other half banana.
4. Blend 2 remaining bananas
with 2 cups almond milk in a
blender. Add to a saucepan with
vanilla pudding mix and cook as
directed on package. This makes
the vanilla pudding turn into
banana pudding with no artificial
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flavors. (Bring to a boil over medium to medium high heat, stirring

constantly until mixture boils.)
5. When thickened pour into pie
crust and cool until chilled and
set.
If you want the lowest fat version,
stop here and serve as is without
coconut whipped cream and chocolate drizzle
6. Garnish top of pie with remaining banana slices. Cover and
refrigerate for 2-3 hours until set.
7. If desired top with coconut
whipped creme and chocolate
drizzle, or serve as is for a lower
fat version. Instructions below.
Coconut Whipped Cream:
1. Place can of coconut milk in
refrigerator for 6-8 hours, or in
freezer for 3-4 hours until really
really cold.
2. Place metal bowl and egg
beaters or immersion blender
stick in freezer for minutes.
3. Remove can from freezer
and turn upside down. Open
can and pour off coconut water.
(reserve for another recipe such
as a smoothie).
4. Remove bowl from freezer
and scoop out coconut cream
with a spatula and add to chilled
bowl.
5. Whip cream until light and
fluffy. Add maple syrup or vanilla extract if desired. Whip again
until combined.
6. Garnish or serve.
Chocolate Drizzle Directions
1. In a microwave safe bowl melt
chocolate (1-1/2 minutes on
high).
Photo and Recipe Courtesy of Low Fat Vegan
2. Drizzle over pie or dessert

and serve.
GLUTEN FREE
CHOCOLATE
MINT PINWHEEL
COOKIES
Makes about 40 cookies
Ingredients
Cookies
1/2 cup Chocolate Chips For
Vegan/Dairy-Free use dairy free
chips
1/2 tsp. Mint Extract
cup Butter Vegan/Dairy-Free
1/3 cup Sugar
1 Egg for Vegan use cup water
1 tsp. Vanilla Extract
1 cups Sorghum Flour
cup Tapioca Flour
cup Chickpea Flour
tsp. Xantan or Guar Gum
tsp. Sea Salt (if using salted
margarine or butter omit salt)
Add the melted chocolate to half

of the dough and blend in well.
Gather vanilla dough into a ball
and flatten ball between two
pieces of plastic wrap. Roll dough
out into a 13 X 9 rectangle.
Place the dough, still between two
pieces of plastic wrap, on a baking
sheet and refrigerate until firm.
Repeat with the chocolate dough.
Using a ruler to measure, trim the
rectangle to the correct size.
When chilled, take dough out and
place the rectangle on the counter. Peel off the top piece of plastic
wrap from each rectangle. Invert
one rectangle and gently place
the exposed sides of the dough
rectangles together on top of each
other. If the dough is soft again
re-chill it before the next step.
Chocolate Spread
1 cup Chocolate Chips use
dairy-free for Vegan/Dairy-Free
1 tsp. Mint Extract
Use the plastic to roll dough

lengthwise, jelly roll style. If the
dough is soft again re-chill it before the next step.
Directions
When ready to bake pre-heat
oven to 375 degrees. Melt cup
of chocolate chips over hot water and stir in mint extract until
smooth. Set aside. In a bowl,
cream butter (or margarine) and
sugar together. Add egg (or water) and vanilla, and blend in well.
In a separate bowl add flours,
xanthan or guar gum and salt and
mix well. Gradually add the flour
mixture to the butter (margarine)
mixture and stir until well blended. Divide the dough in half.
Cut dough into inch thick slices

and place 2-inches apart on a
silpat or parchment paper lined
baking sheet.
Bake 7-8 minutes.
cookies, chocolate side up, on a

rack. When the chocolate is set
and firm, transfer cookies to a tin
or airtight container until ready to
serve. Separate the layers of cookies with wax paper to prevent the
cookies from sticking or breaking.
Dough roll can be frozen for later
use. When ready to bake, allow
the dough roll to thaw in the
refrigerator until it can be easily
sliced into cookies.
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Optional:
While cookies are cooling, melt
remaining 1 cup of chocolate
chips and 1 tsp. mint extract over
hot water. Stir until smooth.
Place tsp. of chocolate on
the back of each cookie. Allow
chocolate to set by placing the
Recipe Courtesy of Gluten Free Baking Bear

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Photo and Recipe Courtesy of Ant and Anise
Quinoa Chocolate Cake

2/3 cup uncooked quinoa OR
2 cups + 4 teaspoons cooked
quinoa
4 large eggs
1/3 cup milk
3/4 cup (6 ounces) butter, melted and cooled
1-1/2 cups sugar
1 cup cocoa powder
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
To Cook Quinoa:
Rinse quinoa in a fine mesh
strainer and drain. Place in a
medium saucepan with water
and bring to a boil on medium-high heat. When the quinoa

boils, cover the saucepan and
reduce heat to low. Cook for
15 minutes. Remove from heat,
leave the saucepan lid ajar and let
stand for 10-15 minutes. Spread
the quinoa on a baking sheet and
cool completely, about 10 minutes.
For The Cake:
Preheat oven to 350F. Grease two
8-inch round cake pans and line
the bottom of each with parchment paper. In a medium bowl,
sift together cocoa powder, baking powder, baking soda and salt
and set aside. Place quinoa in
a food processor and add 1 egg.
Blend for 2 minutes, then scrape

down the sides of the processor.
Repeat this step another 3 times,
blending in each egg separately
for 2 minutes and scraping down
the sides of the processor before
you add the next egg. When all
eggs are incorporated, blend for
1-2 minutes more. Add milk,
vanilla and melted butter and
blend until incorporated. Next
up, the dry ingredients: Add sugar and blend until incorporated.
Add the sifted cocoa mixture and
blend until incorporated.
Pour batter evenly between the
two cake pans. Bake for 35-40
minutes, or until a cake tester
inserted in the middle comes
out clean. Remove cakes from

oven and let cool for 10 minutes.
Turn cakes out onto a cake rack,
remove the parchment, and let
cool completely before frosting.
Coconut Buttercream Frosting
4 egg whites
1 cup sugar
pinch of salt
12 ounces (1-1/2 cups) butter,
in cubes and softened slightly
3 tablespoons coconut cream
1/2 teaspoon vanilla extract
1-1/2 teaspoon coconut extract
Remove the mixing bowl from

the heat and move it to your
stand mixer. With the whisk
attachment,whisk on high speed
until stiff peaks form, about 4-5
minutes. Scrape down the sides
of the bowl continue to whisk
until the mixture is glossy and
cool, another 4 minutes or so.
Now youre ready to add the
After all of the butter is incorporated and the buttercream is

silky smooth, add the coconut
cream and extracts and mix until incorporated. Makes enough
to frost an 8-inch layer cake.
S:7 in
HOW TO
LIVE UNITED:
JOIN HANDS.
OPEN YOUR HEART.
LEND YOUR MUSCLE.
FIND YOUR VOICE.
GIVE 10%. GIVE 100%.
GIVE 110%.
GIVE AN HOUR.
S:10 in
Fill a medium saucepan ? full

with water and bring to a simmer. In the bowl of a stand
mixer, add the egg whites, sugar
and salt. Place the mixing bowl
on top of the simmering water
and whisk constantly until the
sugar is dissolved and the temperature reaches 160F. (If you
dont have a candy thermometer,
whisk until the sugar has completely dissolved and the egg
white-sugar mixture is warm to
the touch.)
butter: Change to the paddle

attachment. With the mixer on
medium speed, add the add the
softened butter one piece at a
time. Mix well after each piece
of butter added. Occasionally
stop and scrape down the sides
of the bowl. (If the butter is too
soft, the buttercream may be too
runny. An easy fix is to place
the whole bowl in the fridge for
10-15 minutes to let the butter
firm up a bit before you continue mixing.)
GIVE A SATURDAY.
THINK OF WE BEFORE ME.
REACH OUT A HAND TO ONE AND
INFLUENCE
THE CONDITION OF ALL.
GIVE. ADVOCATE. VOLUNTEER.
LIVE UNITED
Want to make a difference? Help create opportunities for everyone in your community. United Way
is creating real, lasting change where you live, by focusing on the building blocks of a better life
education, income and health. Thats what it means to Live United. For more, visit LIVEUNITED.ORG.
GF Chocolate Hazelnut
Brown Butter Cake
Makes one 8" cake
Ingredients:
6 ounces (1 1/2 sticks) unsalted
butter, plus 1 tablespoon for the
pan
1/4 cup plus 2 tablespoons cocoa
powder (preferably dutch-processed), plus 1 tablespoon for the
pan
1/2 vanilla bean
1 1/4 cups hazelnuts, toasted,
skins rubbed off, cooled
1/4 cup flour (such as sweet rice,
or all-purpose)
1/2 teaspoon salt
7 ounces (about 1 cup) egg whites,
from about 7 eggs
1/2 cup powdered sugar
1/2 cup granulated sugar
2 ounces (about 1/2 cup) finely
chopped dark milk chocolate
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Photo and Recipe Courtesy of Bojon Gourmet
bean lengthwise, scrape out the

seeds with the dull side of a knife,
and add the pod and scrapings
to the butter. Cook over medium
heat, swirling occasionally, until
the butter browns and smells nutty,
8 - 10 minutes. The butter will
foam up, and the milk solids on the
Directions:
Position a rack in the center of the bottom of the pan should be a rich
oven and preheat to 350. Using the brown color. The rest of the butter
will remain golden-amber. Watch
1 tablespoon of butter, grease an
8" round cake pan, line the bottom it carefully, as it can go from brown
to burnt in little time. Remove
with a round of parchment, then
from the heat and let cool sightly.
butter the parchment. Dust with
the 1 tablespoon cocoa powder,
In a food processor, combine the
turning the pan to coat it evenly
cooled nuts, flour, cocoa powder
and tapping out the excess. Set
and salt. Grind very finely.
aside.
In a large metal bowl, whisk
together the whites and the two
sugars. Place over a water bath or
directly over a low flame if you're
feeling butch (but be careful!)
and stir constantly with a whisk
until the mixture feels warm to
the touch and the sugar is mostly
Place the remaining butter in a
medium saucepan. Split the vanilla dissolved. Remove from the heat,
Roast the hazelnuts in the oven for
10-12 minutes, until fragrant and
toasted. Let cool slightly, then rub
between your palms or a tea towel
to remove most of the skins. Let
cool completely.
and whisk in the almond mixture.

Place the bowl on a damp towel to
secure, and gradually whisk in the
warm butter, 1/4 cup at a time, so
that the mixture emulsifies. Fold in
the chopped chocolate. The batter
will be fairly liquid. It can be baked
now, or allowed to hang out in the
fridge for up to several days.
Pour into the prepared pan. Bake
the cake for 30 - 40 minutes, until
the top springs back when pressed
lightly. Remove from the oven
and let cool for 10 or 20 minutes.
Loosen the edges with a small spatula if necessary. Place a large plate
over the pan, grasp with bemitted
hands, and flip the whole thing
over to invert. Remove the pan
and peel off the parchment. Let the
cake cool a bit more. Serve warm
or at room temperature.
The cake will keep for several days
at room temperature, or up to a
week in the fridge.
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20 YUMMY RECIPES
YOUR WHOLE FAMILY
WILL BEG FOR!
Grow A Garden from

Kitchen Scraps p.36
Nutrition Q&A
Vegan? How Much
Protein is Enough? p.10
Straight Answers About The

Carnitine Controversy! p.42
4 of Our Favorite Summer
Raw Chunky Monkey

Ice Cream p.32
Food Blog Sites p.12
June / July 2013

Price: FREE
www.Blikki.com
Easy to
Download
Recipes
p. 11
Photos Courtesy of Fragrant Vanilla Cake
HOW TO
Cake Dec
By Jana Free
How to
make
your
cakes
look as
good
as they
taste!
corating in 6 Easy Steps

HOW TO
1. Before you place your cake on a cake plate or
serving platter, make sure that you place parchment

paper or liners underneath it. This will help keep
your cake plate clean while frosting, as youll
remove the parchment or liners after you are done.
Use three to four pieces of paper or liner, fanned
out at the center of the plate and overlapping for
easier removal later.
2. Use an offset spatula for frosting your cake,
as it makes for a cleaner, smoother cake. It will

be much more efficient than ordinary spatulas as
well. When frosting the middle layers of your cake,
spread frosting sparingly while still making sure
that enough flavor and texture will be dispersed
throughout the entire cake. Ideally, youll want a
layer of frosting that is about inch thick, and
remember to only frost within inches of the edge
of the cake. This prevents frosting from oozing out
of the sides when you place the cake layers on top.
3. When frosting the outside of the cake, begin by
place a generous heap of frosting on top of the cake.

You will then begin to spread the frosting down the
sides, smoothing as you go. You will want to aim for
a side layer of frosting that is about inch thick.
4. Take care to smooth the sides of the cake as
you frost, rotating and frosting either clockwise

or counter clockwise, in whichever direction feels
more comfortable to you. After the sides of the
cake are frosted and smoothed, begin working on
the top. At this point, you can add more frosting if
needed, or remove excess frosting with your spatula.
5. In preparation for piping designs on your
frosted cake, you will need to fill a pastry bag with

the colored icing of your choice. We find that the
easiest way to fill a pastry bag is to place it in a
cup, with the sides hanging over the rim to hold it
still and open. Begin to spoon the frosting into the
pastry bag, and leave about four inches free at the
top of the bag. Once the bag is filled, twist the top,
squeezing the frosting to the bottom of the bag.
6. To pipe the icing onto your cake, squeeze the
filled bag with the heal of your hand, keeping the

top of the bag twisted with the same hand the
entire time. Use your other hand to assist with
flow and movement when doing the piping. As you
pipe, youll want to apply just enough pressure to
squeeze out the amount of icing you need, in the
pattern that you desire, and then you will release
the pressure while lifting up the pastry bag.
HOW TO
GF Coconut Nut Pie Crust (gluten, grain, and dairy free)

Ingredients
3-4 Medjool dates
1/2 cup crispy walnuts (soaked and dehydrated is best)
1/2 cup crispy pecans (soaked and dehydrated is best)
1/4 cup macadamia nuts (soaked and dehydrated is best)
1/2 cup organic shredded coconut
1/3 cup virgin coconut oil
1/4 tsp. Vietnamese cinnamon (optional)
dash of sea salt
Delicious Obsessions
Instructions
1. Soak your dates for an hour or so in warm water. Remove the pits.
2. Throw the nuts, dates, shredded coconut, cinnamon, and sea salt into your food
processor and pulse until coarsely chopped.
3. With the food processor running, pour in the coconut oil, and blend until combined. Make sure you drizzle it in, otherwise it tends to seize up into a hard coconut
oil glop.
4. Press into your pie pan or whatever dish youre using.
5. Chill for an hour or so to get the coconut oil to solidify. This will hold the crust
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Raw Coconut Whipped Cream

2/3 cup packed young coconut pulp
1/2 cup coconut water
1/4 cup macadamia nuts
2 tablespoons coconut nectar or maple syrup
2 drops stevia
1 teaspoon lemon juice
1/2 teaspoon pure vanilla extract
Pinch of salt
1/2 cup melted coconut oil
Blend all but the coconut oil, until smooth and creamy.
Add the oil and blend to combine.
Chill the mixture for at least 6 hours or until it firms.
Sweetly Raw
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Suggestions:
Ive gone really light on the nuts here, and kept it high in coconut.
I used stevia in place of another sweetener. You can add the sweetner of your choice.
You can add a few pinches of ground ginger or fresh ginger juice, and cinnamon for a nice kick!
To speed up the firming of the cream, chill it in a large metal bowl.
HOW TO
Gluten-Free Deep Dish Pie Crust

Makes 1 pie crust
Ingredients:
2 1/2 cups teff flour
2/3 cup + 1 tablespoon melted Nutiva Organic Extra Virgin Coconut Oil
2/3 cup maple syrup
1 tablespoon vanilla extract
1/2 teaspoon Celtic Sea Salt
Directions:
Preheat oven to 375F.
Lightly oil a 9-inch deep dish pie pan on the bottom and up the sides with 1 tablespoon melted coconut oil.
To make the crust, combine the teff flour, oil, maple syrup, and salt in a medium-size bowl and stir until well combined.
Transfer the dough to the prepared pie pan and use your fingers to press it out in
an even layer over the bottom and up the sides of the pie pan. Poke a few holes in
the dough with a fork.
Bake for about 10 minutes, until it loses it shine. Remove from the oven and add
your pie filling.
Leslie Cerier
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SUPERNATURAL
Made with less than 5
ingredients, these cereals
pack naturally occurring
protein and fiber from
Rye, Hemp,
Quinoa and Chia.
These are some Supergrain cereals!

www.attunefoods.com
he flavors of the
Holidays are meant
to be shared. Spread
the joy of the Season with
our selection of delectable
Holiday appetizer recipes.
Each vegetarian recipe is
easy to prepare, and so
delicious, we bet that all
of your holiday guests (yes,
even the meat eaters) will
enjoy them!
the recipes
Vegan Mushroom
Crostini
Vegan Mango
Crostini
Vegan Crumpets
Vegan Potato
Empanada
Vegan Onion Bhaji
1
1
2
3
5
4
Globetrotter. Designer. Food Blogger. Pallavi currently lives in the southern part of India, after spending the past ten years of her life living in six
cities in three different countries. A graphic designer by day and food blogger by the weekend she is passionate about cooking, food photography
and growing her own herbs
Photos and Recipes Courtesy Veggie Zest
1. Crumpets
Heat a non-stick pan or an electric griddle and wipe the surface

generously with some vegetable
oil.
Cooking time 30 minutes plus 2

hour for fermentation
To give a perfect round shape

to the crumpets use a biscuit
cutter.
Makes 8
Ingredients:
1 cup warm milk
1/4 cup warm water
1 1/4 cups all purpose flour
1/4 cup gram flour (or replace
the with A.P flour)
2 tsp dried yeast
2 tsp sugar
1 tsp salt
1 tsp baking powder
few thyme sprigs
vegetable oil for cooking
Place the biscuit cutter in the

center of the pan/griddle and
ladle about 2 tablespoon full of
batter inside the biscuit cutter.
Dissolve yeast in water let it rest

till it becomes bubbly.
Flip the crumpet and cook for another minute or two on the other
side. Cool on a rack.
In a large bowl, sift together

flour and gram flour. Add sugar
to the mixture, keep aside.
Add the yeast & milk to the flour
mixture and mix with a wooden spoon till it forms a smooth
(lump free) mixture. It will
resemble the consistency of thick
cream.
Cover the bowl with a kitchen
towel and leave for about 2 hours
in a warm spot. After 2 hours the
mixture will be very bubbly and
would have doubled in volume.
Mix the salt and baking powder
into the batter.
Place a few sprigs of thyme on

the exposed surface.
Cook the crumpet on low for
about 3 minutes on one side.
Run a knife through the edge of
the crumpet (so that it detaches
from the biscuit cutter).
2. Mango Crostini
Makes 8 Crostini
Ingredients:
For Balsamic Reduction:
1/2 cup balsamic vinegar
1/4 cup honey
Mix both ingredients in a non
reactive metal pan.
On medium low cook till the
mixture reduces into a thick
sauce. Let cool at room temperature.
For Crostini:
Goat cheese
1 ripe mango, cut into bite
size dices
1/2 loaf french baguette, cut
into slices
some basil leaves
Toast the baguette in the oven
for 2 minutes till the bread gets a
little bite.
Generously smear goat cheese on
the baguette slices.
Top the crostini with few pieces
of mango.
Drizzle the balsamic reduction
and garnish the crostini with
fresh basil leaves. Serve right
away.
3. Potato Empanada
with Cilantro & Scallion
Pesto
Makes 8 Empanadas
Ingredients:
For the dough:
2 cups all purpose flour
2 tsp dry active yeast
1/4 cup warm water, plus
more for kneading the dough
1 tsp salt
Dissolve yeast in 1/4 cup warm
water and let it rest for 10 minutes or till it gets bubbly.
In a large bowl mix flour and salt
and add the yeast into it.
Hot Chocolate
Ingredients:
3/4 teaspoon vanilla
extract
4 cups coconut milk
1/3 cup water
Dash salt
1/4 cup Cocoa
Miniature marshmallows or sweetened
whipped cream
1/4 cup Agave
Directions:
1. Stir together
Agave, cocoa and salt
in medium saucepan;
stir in water. Cook
over medium heat,
stirring constantly,
until mixture comes
to a boil. Boil and
stir 2 minutes. Add
coconut milk; stirring
constantly, heat to
serving temperature.
Do Not Boil.
2. Remove from heat;
add vanilla. Beat with
rotary beater or whisk
until foamy. Serve
topped with marshmallows or whipped
cream, if desired.
Five 8-oz. Servings
Adding 1 tbsp warm water at a

time, knead the flour mixture till
everything is well incorporated
and it comes together as a dough.
Place in a bowl (large enough for
the dough to rise), cover with a
kitchen towel and keep in a warm
spot for 1 hour or till the dough
becomes double in size. After an
hour knead the dough a few times
and divide into 8 equal parts.
Shape the parts into a ball. Keep
aside.
For the stuffing:
3 medium size potatoes,
boiled, peeled and diced into
small pieces
1 medium red onion, finely
chopped
1 small red bell pepper, diced
2 tbsp fajita seasoning mix
1 tbsp ground cumin
handful of fresh cilantro,
roughly chopped
salt
little olive oil
In a large pan heat oil over medium heat. Add onions and cook
till they turn transparent. Add
bell peppers and continue to cook
for a few minutes. Add salt and
mix well. Add potatoes and stir
for a couple of minutes. Add the
seasoning and salt and stir till all
the veggies are coated with the
seasoning evenly. Turn the heat
off and add cilantro. Mix well, and
keep aside to cool.
For the pesto:
1 1/2 cup fresh cilantro
1 cup scallion greens, chopped
juice of 1 lime
1/4 cup cheddar cheese, grated
salt
1 tbsp water
Add all the ingredients in a
blender and mix till it becomes a
smooth paste.
To make the Empanadas:

Preheat the oven at 350 F. Prepare
a banking tray.
Roll out one dough ball into a thin
round. Place some potato stuffing
horizontally towards one side,
leaving 1/2 inch gap from the side.
Roll the dough like a cigar and
pinch to seal the seams and the
edges. Bring both edges together
and pinch to seal forming a round
doughnut shape.
Repeat with other balls. Place the
empanadas on a baking sheet.
Brush some egg-wash on the surface this step is optional.
Bake for 20 minutes or till the top
turns golden.
Cool and serve warm with cilantro
pesto.
4. Mushroom Crostini
Makes about 5 to 6 crostini
Ingredients:
4 cups a mixed variety of
mushrooms
2 tbsp olive oil
3 garlic cloves, finely chopped
1 tbsp balsamic vinegar
1/2 tsp Dijon mustard
1 1/2 tsp honey
salt & pepper
plain cream cheese to smear
a crusty baguette sliced
a few chives for garnish
Heat 1 tbsp of oil in a large pan.
Add garlic and saute for a few
seconds till it starts releasing a
nice aroma.
Add the sliced mushrooms and
stir till the slices are coated with
oil evenly. Let the mushrooms
cook (stirring occasionally, uncovered) till all the water evaporates
and they start browning.

While the mushrooms cook, in
a small bowl add 1 tbsp olive oil,
balsamic, mustard, honey some
salt and pepper and mix well to
form the dressing. Keep aside.
Once the mushrooms are cooked
and turn slightly brown, season
them with some salt and pepper.
Turn the heat off and keep uncovered.
Toast the sliced bread and smear
with a generous amount of cream
cheese.
Spoon some mushrooms on it and
drizzle the dressing on the crostinis.
Garnish with chives and serve
right away.
5. Naan Pizza with

Zaatar & Eggplant
Naan Bread Pizza Base:
2 cups all purpose flour
1 tsp baking powder
1 tbsp olive oil
3/4 cups lukewarm water
on each side. You dont want to

cook it completely at this stage
since you will be throwing it into
the over after putting the toppings on it.
Tahini Hummus
Keep the half cooked naan

wrapped in a kitchen towel, while
you prepare the toppings.
1 16 oz can of chickpeas or garbanzo beans
For the Pizza Topping:

Tahini
Zaatar mixed with good quality olive oil to form a spreadable
consistency
Red bell peppers diced into bite
size pieces
Eggplant, diced into bite size
pieces
3 to 4 tbsp olive oil
Salt
In a non-stick sauce pan heat 3
tbsp oil.
Add eggplant and cook on medium low till they turn golden and
are cooked through. Add salt.
Transfer the eggplant into a plate
keep aside.
In the same saucepan add 1 tbsp
oil and cook bell peppers with
some salt till they become soft.
Keep aside.
In a large bowl mix flour and

baking powder and give it a quick
mix.
To assemble the Pizza:
Add oil and mix with a fork. Adding a small amount of water at a
time knead to form non sticky
dough. Use as much water as
needed.
Smear a spoonful tahini on naan

followed by equal amount of
zaatar.
Let the dough rest for 1 hour.
Bake for 8 to 10 minutes or till the

edges of the pizza starts to turn
golden.
Divide the dough into 4 to 5 pieces and roll out each piece into a
1/4 inch thick round. I flattened it
using my hands but use whatever
method feels comfortable.
On a nonstick pan over medium
low heat cook naan for 2 minutes
Preheat the oven to 450 F.
Arrange eggplant and bell pepper

on the pizza.
Remove from the oven and drizzle

some extra tahini before serving.
Ingredients:
1/4 cup liquid from can

of chickpeas
3-5 tablespoons lemon
juice (depending on
taste)
1 1/2 tablespoons
tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil
Preparation:
Drain chickpeas and set
aside liquid from can.
Combine remaining
ingredients in blender
or food processor. Add
1/4 cup of liquid from
chickpeas. Blend for
3-5 minutes on low
until thoroughly mixed
and smooth.
Place in serving bowl,
and create a shallow
well in the center of the
hummus.
Add a small amount
(1-2 tablespoons) of
olive oil in the well.
Garnish with parsley
(optional).
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CONTRIBUTORS
Jill Hillhouse BPHE, CNP is a Certified

Nutritional Practitioner whose practice
is based on her philosophy that each
individual is metabolically unique. She
seeks to identify the root cause of peoples
health concerns and to educate and inspire
them to be an active partner in their own
health.
Dr. Laura Figoski, is a licensed Naturopathic Doctor (N.D.) practicing in San Francisco,
CA. Emphasizing nature-based, individualized and holistic recommendations, she provides naturopathic primary care with a focus
in heart disease and diabetes. Ultimately, her
mission is to help her patients find or regain
peace, joy, and ease.
Veggiezest: Globetrotter. Designer. Food

Blogger. Pallavi currently lives in the southern part of India, after spending the past ten
years of her life living in six cities in three
different countries. A graphic designer by
day and food blogger by the weekend she is
passionate about cooking, food photography and growing her own herbs
Low Fat Vegan Chef: Veronica Graces
blog, Low Fat Vegan Chef, focuses on
promoting a low fat vegan approach to a
whole foods diet and lifestyle. Veronica
also teaches and encourages her readers
to eat fresh, plant-based foods as often as
possible.
Ditch the Wheat: Carol is a twenty-something young woman living in Ontario, Canada. Carol started eliminating gluten from
her diet in 2011. Since then she went on to
form the popular blog, Ditch The Wheat,
and write her grain free dessert cookbook,
Indulge. Carol is known for her baking
recipes that feature coconut flour.
Nouveau Raw: Amie Sue Oldfather is the

author of the award winning blog Nouveau
Raw. Where her heart and passion is to
share her healthy recipes that are not only
pleasing to the eyes but to the taste buds
too! She is also this years winner of the
Best of Raw award!
Texanerin: Erin Dee, who is originally

from Texas but currently lives in Germany,
is the recipe developer and blogger behind
Texanerin Baking. Her blog focuses on
making healthier whole grain, grain-free
and gluten-free desserts that taste just as
delicious and decadent as their unhealthy
counterparts.
This Rawsome Vegan Life: Im Emily, 19

years old, and love eating plants. My mostly
raw, always vegan lifestyle is something I
am proud to share, and my recipes are the
best way to do that. On my blog - This Rawsome Vegan Life - I provide recipes that are
kind on the planet, animals and your body.
Delicious Obsessions: Jessica is a real food

nut, avid reader and researcher, blossoming yogi, and animal lover. Her life-long
passion for food has made the kitchen the
place she is happiest. Jessica loves to show
people how making small changes in their
food selections can greatly impact their
lives.
The Bojon Gourmet: Alanna is a food

stylist, photographer, and recovering pastry
chef based in San Francisco, and the mastermind behind acclaimed recipe blog The
Bojon Gourmet. Bojon (no job backwards), is not just a state of unemployment,
but a state of mind. Read more about the
Tao of Bojon.
The Pastry Affair: Kristin Rosenau is a

photographer and science teacher with a
serious sweet tooth. As a self-taught baker,
her love affair with pastries began in her
own kitchen. The voice behind the blog,
Pastry Affair, she develops recipes for the
home cook, combining a mixture of rusticity with a dash of honesty.
Turmeric and Saffron: Azita Mehran is

an Iranian food blogger and photographer.
She moved to the U.S after high school to
pursue higher education in psychology and
counseling. Azita currently lives in New
York with her husband and two daughters,
where she is also a Persian language and
spirituality teacher.
Leaking Boob: Lindsay Gray is the author

of the blog The Leaking Boob. She lives
with her husband, Steve, and 6 month old
daughter, Lilah in St. Louis, MO. Lindsay
began her real food journey when Lilah was
diagnosed with reflux when she was only
one month old. The whole family is now
healthier and happier!
Sweetly Raw: Heather Paces passion for

food led her to the completion of a two
year culinary school program at the age of
21 and has worked in various restaurants,
bakeries, and as a personal chef. She is the
author of six raw dessert e-books, owns a
small raw catering company, and teaches
raw food classes. Find her books and recipes at SweetlyRaw.com.
Paleo Cupboard: Was created to show the

world that healthy food CAN be delicious,
and to help redefine what everyone thinks
healthy is.
Allyson Kramers namesake blog features

healthy vegan and gluten-free recipes.
Her background is in fine art, but her true
passion is creating beautiful and delicious
recipes. Allyson is also the author of two
fabulous gluten-free cook books.
Elanas Pantry: Elena Amsterdam is an

author, photographer, healthy foodie and
the creator of the food blog Elenas Pantry.
In addition to creating gluten free, organic
wholesome recipes for her blog, Elena has
alsopublished 3 books. Including her most
recent Paleo Cooking From Elenas Pantry
Fragrant Vanilla Cake: Amy Lyons is the

recipe creator at Fragrant Vanilla Cake, a
blog specializing in raw, vegan, and vegetarian recipes. She uses her eye to create food
art that is pleasing to look at while being
deceptively nourishing. Her mission is
to revamp classic recipes and make them
healthier while being exquisitely delicious.
Carmelia Cakery: Victoria Leith is a

musician, mother and raw gourmet dessert
maker in the United Kingdom. Her beyond
delicious are endorsed by many, but most of
all, our favorite raw chef Russell James. But
wait! Theres more, Victoria has found the
time to write her book Carmelia Cakery,
the Raw Unbakery (available for purchase
at her web site).
Betty Rawker like to thinks of hersself as

the raw Betty Crocker, transforming the
comfort foods we grew up with into raw,
paleo, grain free goodies that are truly
good for us, and comforting for our bodies.
We have fallen in love with her raw food
recipess, and wehope you enjoy her recipes
as much as we do.
Peachy Palate: Michelle Hunt is a 25 year

old retired marketing coordinator who lives
in Dublin, Ireland. On her blog, Michelle
creates healthy food and is a blueberry and
peach fanatic -- hence her blog name The
Peachy Palate. Michelle wants to entice
you to have a fun-filled, full-flavoured life!
Ant and Anise: Kris Neely is a professionally trained chef and co-creator of
Ant & Anise, a food blog she produces in
Vancouver with her aunt, Eve Johnson. Ant
& Anise seeks out simple, elegant, healthy
food, based on local, seasonal ingredients,
and has a fondness for grain-free and gluten-free recipes.
Living Healthy With Chocolate: Adriana

Harlan is an avid kite surfer and body
boarder, and in her spare likes to get
creative in her kitchen developing healthier dessert alternatives. Allyson is part
of a movement that wants to help people
understand that we can convert our favorite
healthy sweets to new one that we will love!
HeartMath LLC provides unique services,

products and technologies to improve well-being,
build resilience and reduce emotional stress.
HeartMath published research has demonstrated
a critical link between emotions, heart function
and cognitive performance. Their award-winning
HRV technologies for stress reduction and resilience building have won numerous awards.
Simply Dish: Erin Bosdet is a Certified Holistic Nutritionist (CHN), a vegan chef and
a mom. She is passionate about nutrition,
photography and raising her son. Her Simply Dish pages were created to inspire you
and to share nutritious and delicious plant
based recipes with you and your family.
Leslie Cerier, The Organic Gourmet,

has been teaching the art of farm to
table healthy and delicious cooking at
some of the finest eco lifestyle centers
in the world. Leslie is a national
authority on gluten-free cooking and
baking specializing in local, seasonal,
whole foods and organic vegetarian
cuisine.
Raw Lifestyle Co.: Julia Grenon Doran

lives in Australia where she dedicates her
time to researching and studying the effects
of proper nutrition on the body. She is also
the author of The Book Of Raw - Delicious
Cheesecakes which can be purchased from
her web site.
Gluten Free Baking Bear: Bryna Bear, RN

loves to bake. She is the creator of the Gluten Free Baking Bear blog designed to share
recipes and help people to convert their
favorite recipes into gluten free ones; some
with vegan and dairy free variations. Her
motto is A good recipe is a good recipe!
The Raw Dessert Kitchen: Karolina

Eleonra has spent the last 5 years in
the kitchen doing what she loves most -creating raw food desserts! After years of
exploring exciting ways of making healthy
desserts she decided to run her own busines
and together with her partner, Jakob, and
they created The Raw Dessert Kitchen.
Click a Contributors Bio to

visit their Facebook page
Quick Bites (super fast vegan recipes )
Photo and Recipe Courtesy Ditch the Wheat
Pecan Pie Lara Bars

Ingredients:
1/2 cup of Seedless/Pitted
whole medjool dates (about 7
dates)
1 cup of pecans
1/2 tsp vanilla
2. Add all of the ingredients into

the food processor. Process
until desired smoothness. I
added half of the pecans, all
of the dates, and the vanilla,
processed and then added the
remaining pecans to get a nice
texture.
Instructions:
3. Take the mixture and mold into

5 bars.
1. De-pit your dates. Take a date

and gently tear it apart and
pull out the seed.
4. Store in your refrigerator.
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Downloae
Recip
Soul Food
Identity Theft
by Kim Allen
ithout thinking about it, point to yourself. You probably didnt point to your
head. Rather, you pointed to the center of your chest,
the area around the heart.
And the reason most of us do is evident in the way
the word heart is used in just about every culture and
language around the world: Follow your heart; speak
from your heart; in your heart you know. All metaphors for the authentic you!
Being true to your heart is the formula for living the
life you want. When there is an alignment between
whats in your heart and the actions you carry out the
better life seems to work. Youre fulfilled, content and
at peace. You feel care, appreciation, love, joy, compassion, kindness-heart-felt emotions that not only feel
good, but are good for you, too. Is it any wonder we
all live for the moments our hearts come alive?
If you want to manifest more of who you truly are,

start by considering what you value most. What you
value is at the core of who you are. Core values are the
embodiment of intelligent operating principles that give
meaning to life, rejuvenate spirit and create a sense of
well-being.
Still not sure whats at your core? Here are some questions to help you sort through all the shoulds, coulds,
and woulds that can get in the way of hearing what
your heart wants you to know:

What matters most to you?

Whats important to you professionally? Personally?
What values do the people you admire exemplify?
What motivates you to put in more effort at work?
What would you do Saturday morning if time,
distance and money werent an issue?
Now, ask yourself:

Do you follow your heart as consistently as you would
like? If not, what do you want to do about it? {B}
This article was reprinted courtesy of HeartMath LLC, heartmath.com. For more tips go to their
FaceBook page, facebook.com/heartmath.

Blikki Magazine OctNov 2013

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Over 30 Raw, Gluten Free and Vegan Holiday Treats!

The Magazine for Compassionate Living

how tos - easy cake decorating p.58

plus: strategies for

October / November 2013

Navigating Dietary Restrictions

4 - Aug/Sept | 2013 | www.blikki.com

If you find our e-zine useful,

all brings with it the wonderful

YES grains, legumes, vegetables, fruit,

Raw: no foods are to be heated above 115

Jill Hillhouse is a Certified

ess Whos Coming

ting dietary restrictions during

www.blikki.com | 2013 | Oct/Nov - 7

8 - Aug/Sept | 2013 | www.blikki.com

hat if, instead

www.blikki.com | 2013 | Oct/Nov - 9

1/2 cup coconut oil

4. Use a 1.5 teaspoon ice

7. Melt chocolate over very

10 - Oct/Nov | 2013 | www.blikki.com

For the caramel:

For the sticky caramel:

1) In molds of your choice pour

For the chocolate:

1) Whizz in a blender until you

2) Pop in the freezer for a few

Almond Joy Candy Bars

12 - Oct/Nov | 2013 | www.blikki.com

and salt until it forms a thick

The Pastry Affair

Freeze the coconut for 15-30

(Dairy, Soy, and Egg Free)

2. Allow it to harden if it needs to in the fridge.

3. Make balls with the mixture and put them

5. Pour chocolate over the top of the balls to

1. Whip coconut oil, honey, and peppermint

4. Melt chocolate either in microwave (stir

6. Try not to eat them all in one sitting!

The Leaking Boob

www.blikki.com | 2013 | Oct/Nov - 13

Chocolate Peanut Butter Cups

14 - Oct/Nov | 2013 | www.blikki.com

Either pour or use a spoon to fill the cups

Goo Goo Clusters (Raw)

Blend 1 cup dried

Push your chopped nuts or seeds

Cocomo Bars (Raw)

Process the first four ingredients in

been in the freezer, youll want to

The Chocolate Layer

Liquids can be converted to liters or milliliters

Weights can be converted with the following

To download any of our

Dr. Laura Figoski, is a

eve all heard that

Speak up about your needs

harmful to yourself. If planing

Remember what the holidays are really all about.

Keep up your regular exercise routine, and/or add

Food this one can be

for you. Feel free to give yourself