The lectures offers you a lifestyle program design to meet your needs, in which you will be learning the principles of health and nutrition. Your health education will give you increased confidence as you plan your own personal wellness program through the principles that will be shared with you throughout the seminars. 

If you would like to make any bookings in regard to cooking demonstrations and lifestyle presentations in your area, please contact us.

The following is a small sample of vegan vegetarian recipes (non-dairy, non-flesh meat) for you to try, and of course, feel free to add recipes that you have created !

1. Basic Whole Wheat Bread

• 1 cup warm water

• 1 tablespoon natural sweetener

• 1 teaspoon salt   

• 1 tablespoon oil

• 3 cups whole wheat flour 

Dissolve sweetener in the water then stir in yeast. Let stand 5-8 minutes as the yeast begins to bubble. Stir in the oil and salt. Add one and a half cups of flour. Beat vigorously for one minute. Add remaining flour gradually. Use only the amount of flour necessary to handle dough without it sticking to your hands. Lightly flour table and knead dough for 5 minutes. Add more flour if necessary. Place dough in a large bowl, cover with a clean towel. Let dough rise until double for 30-45 minutes. Punch down, knead briefly. Squeeze out all air bubbles. Shape into loaf. Place in a medium size oiled loaf pan. Cover with a towel. Let rise until nearly double in size for 30-45 minutes. Bake at 350 degrees for 30-40 minutes, until golden brown and bread slips from the pan. Cool on a rack.

2. Sweet Sauces/Spreads 

• ½ cup cashews

• ½ cup water

• 1 Tab raw sugar/maple syrup or any other sweetner

• 1 tsp vanilla

Blend all ingredients together till smooth. Pour over fruit salad or strawberries.

3. Banana and cashew smoothie

• 2 Bananas

• ½ cup cashew cream

• Add water if necessary. Drink or put on fruit

4. Apricot/coconut spread

• ½ cup dried apricots

• ¼ cup powdered coconut

• enough water to blend

• touch of vanilla

Blend all ingredients together. Spread on toast or bread.

5. Date Butter

• 1 cup dates – soaked for 10 mins

• 1 orange

• 1 tsp vanilla

• 1 tsp lemon

• orange or lemon rind

Blend all together and put on toast or bread

6. Lentil Spread                      

• 1 cup raw sesame seeds, soaked(overnight) or half a cup of tahini

• 11/2 cups of sprouted lentils

• 1 medium avocado

• 1 whole red pepper with seeds

• ¼ onion

• 1 clove garlic

Salt to taste (try and leave the salt out  - it tastes great!!!). Blend in a little water to make a spread.

7. Sun Seed Tomato Dressing

• 1 1/2 cups fresh tomato                            

• 1 date

• ½ cup of sunflower seeds                            

• 1 clove garlic or ½ taesp garlic powder

• 3 Tabs lemon juice                                        

• ½ onion

• ½ teasp basil or oregano                              

• salt to taste

Blend together all ingredients – can have this smooth or coarse – Great on pizza, Pasta, vegetables and salad. Can have it RAW or COOKED! 

8. Tasty Sesame Topping

• 1 cup of sesame seeds, toasted                       

• ¼ cup yeast flakes

• 1tsp veg bullion

• 1 tsp garlic powder

White or brown sesame seeds may be used. Toast seeds in a dry skillet over medium heat, stirring for about 5 mins. Blend smooth all ingredients. Sprinkle over salad, vegetables, rice and beans, etc…

9. Hummus

• 1 cup of cooked or raw chick peas                   

• 1 garlic clove

• 1 Tab tahini                                                     

• a little water

• 2 Tabs lemon juice                                                       

• salt to taste (if beans are salt free)

Blend all together until smooth. Serve in pita bread with salad.

10. Cashew or Avocado Mayonnaise

• ½ cup cashews                                                

• ¼ onion raw

• 1/3 cup warm water                                       

• ½ teasp paprica or cummin

• pinch garlic powder                                                

• 2 tabs lemon juice                                         

Blend together water and cashews first then add remaining ingredients and blend. To make guacamoli or AVOCADO DIP  add 1 avocado and, adjust seasoning to taste.

11. Salad

• Carrot and Fennel Salad

• 6 carrots finely chopped                         

• 4 Tabs lemon juice

• 6 sprigs of mint                                         

• 2 Tabs sesame or flax seed oil

• 4 spring onions                         

• 1 fennel bulb

Combine first 4 ingredients together, mix last 2 ingredients and pour over salad.

12. Tomato and Red Onion Salad

• 3 tomatoes  thinly sliced                                         

• 2 Tabs virgin olive oil

• 1 red onion,  finely sliced                                         

• 1 tsp lemon juice

• ¼ cup fresh basil finely chopped                                   

• 1 clove garlic and pinch salt

Mix together first 3 ingredients in a bowl. Combine the rest and pour over salad..

13. Tofu Cheese

• 3/4 cup water

• 1/2 cup cashews

• 3/4 cup Tofu

• 2 tablespoon yeast flakes

• 1 1/2 tablespoons lemon juice

• 1/3 cup pimento

• 1 teaspoon salt

• 1 teaspoon onion powder

• 1/4 teaspoon garlic powder

Blend smooth all ingredients. Chilling will make ingredients thicker.

14. Carob Balls

• 1/4 cup carob powder

• 1/4 cup soya milk powder

• 1/2 cup honey

• 1 cup peanut butter or other nut butter (cashew/ almond)

• coconut (optional)

Thoroughly mix carob and milk powder into honey. Stir nut butter into this. Form into balls by rolling portions between palms. Roll in coconut. Chill to make more firm.

15. Vegetable Pot Pie

• 1 1/2 cups cubed firm tofu 

• 1/2 cup chopped onion

• 1 cup diced carrots

• 1 cup diced potatoes

• 2 1/2 cups gravy of choice

• 1 cup green peas

• whole wheat pie crust

Cook vegetables until tender in small amount of water. Stir in tofu and gravy. If desiring a bottom crust, use a double recipe for the crust and lightly oil a 1 1/2 quart casserole. Cover bottom and sides with portion of crust. Fill with vegetable mixture and top with remaining crust. Poke a few holes in the crust then bake at 350 degrees for 50 minutes.

16. Fruit Cheesecake Recipe

Base: Granola/ Ginger biscuits/ Grape Nuts

Filling: 230g Firm Tofu/

200g Cashew/ Almonds Nuts/

500 mls Soya Milk

Honey at Taste

Vanilla Essence (optional)

Almond Essence if using Almonds Nuts (optional)

1 T Agar Flakes (1 1/2 if using Soya milk)

Topping: 300mls Orange Juice/ Pineapple/Strawberry Jelly (vegan)

1T Agar Flakes

Orange segments/ Pineapple pieces/Cleaned sliced strawberries

Honey (optional)

Base: Blend the granola/Ginger biscuits/Grape nuts For a little until lumpy

Press into the base of 7.5" Flan tin and freeze.

Filling: Liquidise all filling ingredients together. Stir over gentle heat until starting to boil, keep stirring until it starts to thicken a little.

Pour over base. Chill.

Topping: Whisk the juice and agar flakes together over gentle heat until nearly boiling. Organise the fruit pieces over the filling. When starts thickening Remove from heat and spoon over filling on top of the fruit pieces.

17. Millet salad

• 3 cups of uncooked millet (cook for 1 ½ hrs) with 1 teaspoon salt

• 1 cup raw onions

• 1 cup red or green pepper

• ½ cup black olives (optional)                                                

• 2 Tablespoon (T) olive oil

• 2 cloves garlic                                                               

• 1 cup fresh coriander or parsley

• 1 T lemon juice

Cook millet for 1 ½ - 2hrs and add remaining ingredients.

18. Pinto bean stew

• 1 lb pinto beans (dry)                                                    

• 2T olive oil

• 1 big onion                                                                   

• 2 cloves of garlic (chopped/squeezed)

• 1 tin coconut milk(or ¼ creamed coconut)                       

• 2T of LOL garam masala

• ½ tsp salt                                                                      

• 1 tsp thyme

• 1 T bullion

Soak beans overnight. Cook high temperature to destroy poison then cook for further 2hrs on low flame. Saute onions and garlic in olive oil. Add everything until cooked and serve with cooked millet and salad of your choice.

19. Millet Pie

Cook 1 lb of millet for 1 ½  - 2 hrs

Sauce

• 4 Tablespoons (Tb) of peanut or any other butter   

• 2 cloves garlic

• 1 cup of cooked millet                                                    

• ½ cup parsley for green sauce

• 1 Tb cornflour                                                                          

• (or ½ pimento for red sauce)

• 2 cups of water                                                 

• 1 Tb bullion

• ½ onion

Blend together and pour over cooked millet in shallow casserole dish(square).

Cook for 30 min. at Reg. 8 until it browns

20. Shepherd’s Pie

• 1 lb Red lentils                                                  

• 1 cup chopped onions

• 2 cloves of garlic                                                    

• 1 Tb cumin

• 2 Tb bullion                                                                  

• 2 Tb Tomato Puree

• Pinch of salt                                                                  

• 1 Tb Yeast flakes

Boil lentils until cooked and add all other ingredients and cook until smooth. 

• 3 lbs Potatoes, cooked (unpeeled)                                

• 1 cup soya milk

• 2 Tb olive oil                                                                

• Pinch of salt

Mash it thoroughly and put it on top of the lentil mixture; Have with green vegetables (carrots and salad) of your own choice. (We will serve cooked broccoli, raw broccoli and cauliflower salad with guacomoli).

21. Corn Bread

• 2 cups cornflour (maize flour – yellow)             

• ½ cups oats

• 2 cups soya flour (or soaked soya beans)              

• ½ cup coconut dessicated

• 1 teaspoon (tsp) honey                                           

• 1 cup of water

Mix together all dry ingredients; add water ingredients; mix well – moist to the hand; cook at Reg 3 – 4 (around 150 degrees) – for 2 hours.

(Low oven for a longer period.)

22. Vegetable – Nut loaf Mix

• MIX: 2 T olive oil; ¼ cups soya milk; 2 T flour; 1 ¼ salt

• Stir over heat till mixture boils;

• Combine with:

• 2 cups chopped nuts                

• 1 cup chopped fine green peppers            

• ¼ cup chopped onions

• ½ cup finely chopped celery            

• 2 T cashew or peanut butter   

• 1 cup seasoned breadcrumbs            

• 2 cups of cooked cracked wheat or brown rice

Stir and mix all ingredients together; Place in greased loaf pan; Bake at 350 degrees for 50 – 60 minutes; Turn out on serving plate; Serve with favourite gravy (cashew parsley gravy). Cooked sweet corn and green garden peas with potato salad (with cashew or soya mayonnaise).

23. Sweet: Peanut Butter cookies

• Cream together: ½ cup peanut butter; ¾ cup honey; ¼ cup water; ¼ tsp salt; 1 tsp vanilla;

• ADD to mixture:

• 1 cup whole wheat pastry with soya custard

24. Cashew Cream

• 1 cup cashews

• ½ cup water

• 1 Tbs honey

• Vanilla

• Blend all together

25. Banana Coconut Cookies

• 2 cups mashed banana pulp

• 1 cup chopped walnuts

• 2 cups finely ground coconut

• 2 Tbs honey

• 1 Tbs yeast flakes

• Mix and form into patties and roll in sesame seeds. Press a walnut into each cookie.

26. Tomato Ketchup

• 2 cups tomato sauce

• ¼ cup chopped onion

• clove of garlic

• 1 Tbs yeast flakes

• 1 Tbs honey

• 1 teaspoon of oregano, basil or marjoram

• pinch of salt

• Add 1 Tbs or two of virgin olive oil if required. Add all ingredients to blender and mix together.

27. Cashew Nut Loaf

• Cashew Nuts (chopped)

• Parsnips

• Whole-wheat Bread Crumbs

• Dried Yeast or Yeast Flakes

• Sweet Corn

• Vegetable Stock

• Onions

• Green/Red Peppers

• Garlic

• Olive Oil

• Herbs

Peel and set parsnips to boil until soft enough for a fork to pass through them. Place onions, peppers and garlic into a saucepan with a little oil for a few minutes, until blanched. Prepare the vegetable stock, and add to it the dried yeast or yeast flakes.

Mash the parsnips with a little oil or margarine. Add the onions, peppers, and garlic and the dry ingredients (nuts, breadcrumbs, herbs). Now slowly add the stock while mixing the ingredients to a smooth but firm consistency. Place your mixture into a greased baking tin, ensuring that you cover the tin with baking foil to prevent burning or drying out. Optional: A layer of cooked sweet-corn can be placed midway in the loaf for added taste and presentation, alternatively mushrooms or spinach can be used.

Now bake in the upper part of the oven, mark 6/180° for approx. 30-40 minutes.

28. Soya Butter

• ¼ cup soy bean flour

• ½ cup water

• Salt

• ½ cup olive oil or flax oil

• Add oil until consistency of thick butter. A pinch of tumeric or safflower added for colour. Add other herbs as required and yeast flakes if required.

29. Garlic Butter

• 2 Tbs Soy milk

• Salt

• 3 Garlics

• 1 cup Soy butter

• Put remainder of ingredients in a blender.

30. Cashew Cheese/Butter

• Make as per pimento sauce

• Add 4 Tbs of corn flour & whiz in blender. Heat in a pan until thick. Put in butter dish to harden.

31. Avocado Dip

• 2 avocados

• ½ cup cashews/ 1 cup of water

• 2 tablespoons lemon juice

• ½ medium onion

• salt

• (garlic optional)

• Blend cashews well then add the rest.

32. Cashew Pimento Cheese Sauce

• 1 cup cashews

• ½ cup water

• 1 oz. of red pepper

• 2 teaspoons of lemon juice

• 2 tablespoons chopped onions

• 1 clove of raw garlic

• 2 teaspoons yeast flakes

• Blend all until smooth.

33. Cashew Mayonnaise

• 1 ¼ cups boiling water

• 1 cup raw cashews

• ¼ cup lemon juice

• 1 tablespoon honey

• 1 teaspoon salt

34. Rye, Corn & Oat Bread

• 1 cup corn flour

• 2 cups oats (oat flour)

• 1 cup rye flour

• 2-3 cups of warm water

• 1sachet

• 1 teaspoon of salt

• 1 tablespoon of honey/ malt/ raw cane sugar

• 1 tablespoon of olive oil (generous)

• 1 sachet yeast

Mix well all dry ingredients together in a big bowl. In a jug, mix the liquids (honey & water & olive oil). Kneed well all ingredients together until they form into a nice tight elastic ball. Cover with cling film and a cloth and put the bowl in a nice warm place – e.g. place on unlit grill with oven on for consistent warm temperature. When the bread rises to double the size, knead dough again and shape into loaves. Cut a piece of dough and stretch it into a cylinder shape ensuring that you squeeze the air out. Put into warm greased tins and bake with between preheat numbers 6 to 8 for ½ an hour, then turn the oven temperature down to number 3 until baked. (Normally baking is complete when the bread sounds hollow when tapped underneath).

35. Unlevened Bread

• 2 Cups of wholemeal flour

• ½ teaspoon salt

• 3/8 of cup olive oil

• ½ cup water

Mix all ingredients together until making a nice soft dough. Stretch the dough on a oiled oven dish with a rolling pin to a thickness no higher than ½ inch. Score the dough into squares before baking and impress each square with a fork. Bake in a heated oven 4 or 5 for about 15 to 20 minutes. Has got to be soft but slightly crunchy.

36. Unleavened Corn Bread

• 2 cups corn flour

• 1 cup Soya flour

• ½ cup shredded coconut

• 1 Tbs malt

• 1 – 1 ½ cups warm water

• ¼ cup olive oil

Mix dry ingredients together. Mix malt & warm water together. Add to dry mixture. Kneed slightly. Roll out in pan and cook on low heat for 1 hour – Reg. 3 or 4.

37. Fresh Cranberry Relish

• 12oz or 340g of fresh or frozen cranberries
• 1 medium orange
• ¾ to 1 cup (150g to 200g) of brown dark sugar

Sl