Confessions of an

EAST COASTRAW VEGAN

A Guide to Being Raw Vegan on the East Coast

Brandi Rollins, M.S.

Copyright © 2010 by Brandi Rollins

Front cover design by Maurice Novembre DesignsBack cover design by Maurice Novembre Designs and Brandi RollinsInterior design by Brandi RollinsArtwork on page 47 by Raven TaliferoPhoto (“cherries”) on Title Page courtesy of Teodora Vlaicu/Stock.XchngPhotos on page 76 courtesy of Robert J. MichiePhotos on pages xii and 71 courtesy of Hernan HerreroPhotos on pages iv, ix, x, and 116 courtesy of Zsuzsanna Kilian

This publication is available online at www.eastcoastrawvegan.com.

All rights reserved.

No part of this book may be reproduced or transmitted in any form, electroni-cally or mechanically, including photocopying, recording or by any informa-tion storage and retrieval system, without written permission from the author. The only exception is by a reviewer, who may quote short excerpts in a review.

For permission to reproduce the information in this publication for commer-cial redistribution, please email customerservice@eastcoastrawvegan.com

To order additional copies of this book, please contact:customerservice@eastcoastrawvegan.com

All the materials in this book are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

Printed in the United States

ISBN-10: 0982845804ISBN-13: 978-0-982-84580-6

With love tomy family and friends

Contents

Forward by Jinjee Talifero vii

Preface xi

Part 1: Introduction xiiiMy Story 1What Does the East Coast Offer a Raw Vegan? 21

Part 2: How to be Raw Vegan on the East Coast 25How to Eat Raw Vegan on the East Coast 27The Winter is Here, So What Do I Eat? 43Stress! 47

Part 3: Recipes 49Green Smoothies 51Juices and Nut Milks 69Breakfast 77Entrees 83Sides, Soups, Salads, Dressings, and Dips! 97Breads and Crackers 119Desserts 131

INDEX 161

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When I first met Brandi, my hus-band Storm and I thought that she was the brightest, happiest person we had ever met. A first-year graduate student at the time, she was so excited about Penn State University and all the new resources she had access to! She was ecstatic about her adviser, a highly re-spected researcher in the field of obe-sity research. And Brandi was clearly passionate about her subject, the de-velopment of children’s food prefer-ences, on which she was writing her master’s thesis. Since I have known her, Brandi has received a competitive fellowship from the National Institutes of Health (NIH), coauthored several academic publications, and conducted research at the Center for Childhood Obesity Research at Penn State. We thought that this was really impressive! So we asked Brandi if she would become the Execu-tive Director of our “Take A Fruit Break” campaign, which aims to get kids to choose fruit instead of junk food as snacks. And she finally accepted. We feel really fortunate to have her, and excited about the research and media projects that we are planning to-

viii

gether for the future.

Brandi became a regular visitor to our home in California during her vacations from school. She brings great raw vegan reci-pes and happy energy, so the whole family is always excited to see her. But Storm and I couldn’t figure out why this beautiful, bright, young woman was spending her free time with a big noisy family. We joked that she was a spy from the NIH conducting research on our 5 raw vegan children. Eventually the mystery was solved when we found out that she considered us her “raw vegan family”!

Brandi has brought many wonderful recipes into our home. The kids jump up and down when she first walks in the door with her flatbread (see pages 120-127), which is devoured in just a few minutes no matter how much she brings! One of the greatest gifts she has brought our children was her Lemon Green Yum Kale Sal-ad (see page 94-95)! It is often difficult to find good recipes with dark leafy greens that all the children will eat consistently. And dark leafy greens are an essential part of a raw vegan’s diet due to their nutrient density. Brandi’s Kale Salad was an instant hit. All of the children still can’t get enough, and we have it at least once a week. So I’m finally able to relax knowing my children are getting all the nutrients they need.

I am really impressed with Brandi’s first raw food book, Con-fessions of an East Coast Raw Vegan. She has been working on the book for about a year, and she is always so excited when she talks about her progress on the book and the amazing new recipes she has come up with. I laughed and cried while reading her stories about her childhood and early college days, loved the nutrition charts below each recipe, and really enjoyed the seasonal food charts, pictures of her gardens, and all the beautiful recipes!

I am excited to share this resource with other raw vegans, and those living on the East Coast who are raw vegan or considering the raw vegan diet but aren’t sure how to do it. It is so important to

ix

have support when embarking on this way of life, and I hope this book gives you all you need!

In Joy!

Jinjee Talifero

http://www.TheGardenDiet.com

x

xi

Preface

For the past 4 years, I have lived in State College, a small college town located in central Pennsylvania. I am originally from the San Francisco Bay Area in California, and it was graduate school that brought me to State Col-lege. I became a raw vegan right be-fore I moved to State College, so most of my experience as a raw vegan has been on the east coast. I consider my-self to be an east coast raw vegan be-cause my diet reflects the produce of this region. And despite the cold winters, I honestly love all the produce the east coast has to offer!

Over the last 4 years, I have repeatedly heard that it is dif-ficult to be raw vegan on the east coast. People generally feel this way because during the winter months, there is very little fresh produce grown on the northern east coast, and most of the fruits and vegetables are over-priced and shipped from distant states and countries. I have also heard “I need warm foods in the winter” and “no one else is raw vegan out here.” Though all of these state-

xii

ments are valid points, during the past 4 years as a raw vegan on the east coast, I have discovered strategies for creating and main-taining a raw vegan lifestyle on the east coast and I am excited to share them with you! Being raw on the east coast isn’t all that bad and actually has its benefits. So happy reading and I hope you enjoy this book as much as I enjoyed manifesting it.

Brandi Rollins

www.eastcoastrawvegan.com

94 Part 3: Recipes

This recipe is incredible. I have never made a vegetable recipe that has had such an impact! It made a 60-year old vegan a kale lover and my friend’s children even did the dishes to persuade me to make the dish again! This recipe is a great, revitalizing winter dish!

Ingredients 1 bunch or 8 c. kale (dinosaur works the best) salt to taste1 ½ tbsp apple cider vinegar or brown rice vinegar 2 tsp garlic powder1 tsp coriander 1 tsp cumin

Makes 4 servings

Lemon Green Yum Kale Salad!

95Entree Recipes

Nutrition Information Per Serving (Percent Daily Value*)

Dietary Fiber 21% Vitamin E 24% Iron 37%

Protein 22% Folate 9% Sodium 16%

Vitamin A 83% Thiamin 255% Potassium 25%Vitamin C 291% Riboflavin 222% Magnesium 46%

Vitamin B6 197% Niacin 114% Zinc 10%Vitamin B12 49% Calcium 30% Manganese 90%*Based on 2,000 daily calorie intake.Nutrition information was estimated using Now You Are Cooking! Version 5.85 software, a program that utilizes the United States Department of Agriculture Nutrition Database.NOTE: Nutrition information are estimates only.

3 tbsp nutritional yeast (Braggs is an awesome brand)5 tbsp hemp seeds5 tbsp olive oil

InstructionsFirst, take the kale leaves and layer them on top of each other. Roll the kale leaves like a burrito and slice them into thin slices. Try to cut the kale into ¼-inch slices. Place the sliced kale into a salad bowl, and massage the salt and vinegar into the kale. Add in the remaining ingredients except for the oil and mix well. Then add in the oil and mix well. Enjoy!

158 Part 3: Recipes

This is one of my favorite pies. It tastes so fresh and different than any other pie that I have ever made or tasted at a restaurant. I made it for my friend Jackie and she absolutely loved it!

IngredientsCrust:1 c. pecans3 tbsp. coconut cream or butter4 dates1/3 c. raisins1 tsp. vanilla2 tsp. cinnamon

Makes 9 servings

Luscious Mango Raspberry Pie

159Desserts

1/8 tsp. salt Filling:2 mangos, whole (I like manila mangos!)3/4 c. raspberries, fresh or frozen 2 tbsp. honey

Items NeededFood processor1 Pie plate

InstructionsCrust: Using a food processor, blend the pecans, vanilla, cinnamon, and salt until well broken down. Add dates and raisins, and blend until the mixture is well broken. Lastly, add the coconut cream and blend until a loose dough forms. Take the crust mixture and press it into a pie plate.

Filling: Using a large mixing bowl, mush the raspberries and honey with a fork. You can use a food processor to do this, but it tastes better if you do it by hand. Cut the meat from the mangos and place in a bowl. Mush the mangos with a fork or potato masher until a puree texture is achieved. Pour the pureed mango over the pie crust and spread evenly. Next, pour the raspberry puree over the mango puree.

Refrigerate this pie for 1 or more hours and enjoy! The pie is best enjoyed slightly cooler than room temperature.

160 Part 3: Recipes

Nutrition Information Per Serving (Percent Daily Value*)

Dietary Fiber 17% Vitamin E 5% Iron 5%

Protein 4% Folate 4% Sodium 1%

Vitamin A 8% Thiamin 8% Potassium 8%Vitamin C 27% Riboflavin 4% Magnesium 8%Vitamin B6 7% Niacin 4% Zinc 5%Vitamin B12 0% Calcium 3% Manganese 41%*Based on 2,000 daily calorie intake.Nutrition information was estimated using Now You Are Cooking! Version 5.85 software, a program that utilizes the United States Department of Agriculture Nutrition Database.NOTE: Nutrition information are estimates only.

143Desserts

I made this pie for a summer solstice party and it was a total hit. Just look at it…it is amazing! And the crust is to die for. It was almost like a fruit crumble.

IngredientsCrust:2 c. shredded coconut flakes 1 tbsp. carob powder¾ c. dates (about 8 whole pieces), chopped ½ tsp. vanilla coconut oil

Makes 9 servings

Summer Fruit Coconut Cream Pie

144 Part 3: Recipes

Filling:1 c. young coconut meat, chopped½ c. coconut water (or just plain water) ½ c. dates (about 5 pieces), chopped¼ c. coconut oil

Topping:2 c. strawberries 2 whole nectarines1 c. blackberries 2 tbsp. agave

Items NeededFood processorVitamix or high speed blender (optional)1 Pie plate

InstructionsCrust: Using a food processor, blend the coconut flakes and carob until the oils come out of the flakes. Add the vanilla and blend. Add the dates one by one and blend until well blended. Use some coconut oil to grease the pie plate. Take the crust mixture and press into the pie plate.

Filling: Using a Vitamix or food processor, blend the coconut meat and water until creamy. Add dates, coconut oil, and agave and blend until creamy. Scoop the mixture onto the pie plate.

Topping:Slice or cube the strawberries and nectarines into small pieces and place them in a mixing bowl. Add the blackberries and agave to the bowl and mix well. Pour this mixture on top of the filling.

145Desserts

Nutrition Information Per Serving (Percent Daily Value*)

Dietary Fiber 26% Vitamin E 3% Iron 6%Protein 4% Folate 4% Sodium 0%

Vitamin A 3% Thiamin 3% Potassium 9%Vitamin C 32% Riboflavin 3% Magnesium 8%Vitamin B6 5% Niacin 4% Zinc 4%Vitamin B12 0% Calcium 5% Manganese 36%*Based on 2,000 daily calorie intake.Nutrition information was estimated using Now You Are Cooking! Version 5.85 software, a program that utilizes the United States Department of Agriculture Nutrition Database.NOTE: Nutrition information are estimates only.

Refrigerate this pie for 4 or more hours and enjoy! This recipe was truly inspired by the summer solstice!

161

Symbols10-Cent Sunshine Cookies 154

Aagave 63, 64, 65, 66, 74, 75, 100,

116, 132, 134, 135, 136, 138, 140, 141, 144, 149, 152, 154

almond milk 74, 140almonds 74Apple Ginger Juice 73Apples 70, 72, 73, 100, 101, 102,

116, 156, 157apple juice 52, 53, 54, 55, 56,

57, 58, 59, 60, 61, 62apricots 132, 136avocado , 84, 85, 86, 87

BBack to the Basics! 57balsamic vinegar 90, 108, 140,

141bananas 54, 55, 56, 57, 59, 60,

61, 62, 63, 64, 65, 66, 75, 79, 116, 154

Basic Nut Milk 74basil 126, 127

Beet Dessert Soup 156beet greens 52, 56, 60, 63Beet Greens Smoothie 52beets 110, 111, 156, 157Berries

blackberries 54, 62, 144blueberries 52, 53, 55, 56, 60,

61, 63, 64, 65cranberries 72raspberries 57, 59, 62, 66, 67,

138, 150, 152, 153, 159strawberries 52, 53, 55, 56, 58,

63, 65, 140, 141, 144, 150Berrylicious Protein 62Berry Spice Jam Pie 149Better than Apple Sauce 100blackberries 54, 62, 144blueberries 52, 53, 55, 56, 60, 61,

63, 64, 65Breads and crackers

Curry Flatbread 120Curry Flax Crackers 128Foccia Flatbread 126South of the Border Flatbread

123Breakfast

Granola 78Oatmeal 81

broccoli 65

162

brown rice vinegar 93, 94, 98buckwheat grouts 78

Ccardamom 128carob powder 143, 149cashews 78, 79, 81, 101, 156, 157cauliflower 84, 85, 99cayenne 104, 105, 106, 107celery , 86, 87, 110, 111chard 62chia seeds 81chilli powder 124Chinese five spice 93chipotle 123, 124Chips

Yam Chips 130cilantro 112, 114, 121, 124cinnamon 75, 78, 79, 100, 101,

149, 150, 152, 158, 159clove 90, 128Coconut

coconut butter 158coconut cream 158coconut meat 78, 79, 140, 144coconut milk 81coconut oil 141, 143, 144, 150,

153coconut water 78, 79, 144shredded coconut 143, 149,

152, 154Collard Energy! Green Smoothie

55collard greens 54, 55, 56, 57, 66,

89, 90, 91Comfort Curry Couscous 84Cookies

10-Cent Sunshine Cookies 154coriander , 87, 94, 121, 128cranberries 72Creamy Dill Pate 110Creamy Red Green Smoothie 63Creamy Sundried Tomato Italian

Salad! 89cucumber 112

cumin , 87, 94, 120, 121, 124, 128Curry Flatbread 120Curry Flax Crackers 128curry powder 84, 85, 121, 128

Ddaikon 99dates 52, 53dill 110, 111Dips

Creamy Dill Pate 110Mango Salsa 114Pear Tomato Salsa 112Tamarind Dip 116

DressingsSea Salad Dressing 108

dried plums 54dulse 98, 99, 108

FFall Apple Cranberry Juice 72Fall Apple Kale Juice 70Fall Leafy Fruit Salad 102flax seeds , 87, 108, 120, 121,

123, 124, 126, 128, 129Foccia Flatbread 126Fruity, creamy, and...Broccoli? 65

Ggarlic 84, 85, 90, 92, 93, 94, 98,

99, 104, 105, 106, 111, 112, 126, 127, 128, 107

garlic powder 94ginger 98, 99, 128gooseberries 64, 132Granola 78grapefruit 71green onions 124

Hhemp seeds 62, 85, 95, 104, 106,

107

163

Herbsbasil 126, 127cilantro 112, 114, 121, 124dill 110, 111oregano 90, 126, 127thyme 90, 126, 127

honey 74, 75, 100, 110, 111, 128, 132, 134, 135, 138, 140, 150, 152, 153, 159

hot sauce 116

IIce cream and sorbet

Apricot Sorbet 136Raspberry Sorbet 138Spectacular Apricot and Goose-

berry Sorbet 132Strawberry Balsamic Ice Cream

140Sweet n’ Tart Gooseberry Sorbet

134I Need a Witness! 59Italian seasoning 90, 91

Jjalapenos 112, 113, 114, 115, 128Juices

Apple Ginger Juice 73Fall Apple Cranberry Juice 72Fall Apple Kale Juice 70Let’s Celebrate Citrus Juice 71

July 5, 2009 60

Kkale 53, 70, 92, 93, 94, 95Kale Salad 92Kapow! Green Smoothie 56

Llaver nori 99lecithin 141lemon 56, 70, 71, 72, 102, 108,

109, 110, 111Lemon Green Yum Kale Salad! 94Let’s Celebrate Citrus Juice 71lettuce 58, 59, 87, 102, 103, 104,

105, 106, 107Lettuce 87

butter lettuce 102, 103red leaf lettuce 58, 106romaine lettuce 59, 106spring lettuce 102, 103, 104,

106lime 71, 102, 103, 112, 114, 132,

134Lovely Parsley 67Luscious Mango Raspberry Pie

158

Mmacadamia nuts 81, 101mangos 52, 159Mango Salsa 114maple syrup 116miso 98, 99Miso Soup 98Multi-Greens Smoothie 53mushrooms 86My Famous Hamburgers 86

Nnama shoyu 128Nectarine Bliss 58nectarines 54, 55, 58, 59, 60, 61nori 84, 85, 99, 106nutmeg 75, 100, 150, 152Nut Milks

Basic Nut Milk 74Pumpkin Seed Milk 75

nutritional yeast 90, 91, 95, 121, 126, 127

Nuts and seedsalmonds 74cashews 78, 79, 81, 101, 156,

157chia seeds 81

164

flax seeds , 87, 108, 120, 121, 123, 124, 126, 128, 129

hemp seeds 62, 85, 95, 104, 106, 107

pecans 74, 81, 158, 159pine nuts 102, 103pistachios 104pumpkin seeds 75, 81, 98, 104sunflower seeds , 81, 87, 92,

93, 98, 110, 120, 121, 123, 124, 126, 152

walnuts 74, 81, 90, 110, 149, 152, 154

OOatmeal 81Oils

olive oil , 84, 85, 87, 90, 93, 95, 99, 104, 105, 106, 108, 110, 111, 116, 120, 123, 127, 128, 107, 130, 156, 157

sesame seed oil 128olive oil , 84, 85, 87, 90, 93, 95,

99, 104, 105, 106, 108, 110, 111, 116, 120, 123, 127, 128, 107, 130, 156, 157

onion 92, 93, 110, 111, 114, 120, 121, 123, 124, 126, 127

oranges 71oregano 90, 126, 127

Pparsley 67, 87Pates

Creamy Dill Pate 110peaches 55, 60, 61, 63, 64pears 102, 112, 113Pear Tomato Salsa 112peas 84, 85pecans 74, 81, 158, 159peppers 86, 92, 93, 108, 110

jalapeno 112, 113, 114, 115, 128persimmons 102

PiesBerry Spice Jam Pie 149Raspberry Honey-Sweetie-Baby

Jam Pie 152Strawberry Cinnamon Cream

Pie 146Summer Fruit Coconut Cream

Pie 143pineapple 116, 154pine nuts 102, 103pistachios 104Pistachio Salad 104Plums 54, 58, 62, 64

dried 54, 58, 62Popeye Would be Impressed! 61Pumpkin Seed Milk 75pumpkin seeds 75, 81, 98, 104

Rraisins 78, 79, 81, 149, 150, 158,

159raspberries 57, 59, 62, 66, 67, 138,

150, 152, 153, 159Raspberry Honey-Sweetie-Baby

Jam Pie 152red wine vinegar 90rutabagas 99

SSalads

Fall Leafy Fruit Salad 102Pistachio Salad 104Simple Savory Salad 106

SalsaMango Salsa 114Pear Tomato Salsa 112

sambar 121Sea Salad Dressing 108Seaweed

dulse 98, 99, 108laver nori 99nori 84, 85, 99, 106wakame 108

sesame seed oil 128

165

Simple Savory Salad 106Soups

Beet Dessert Soup 156Miso Soup 98

South of the Border Flatbread 123Spectacular Apricot and Goose-

berry Sorbet 132Spices

cardamom 128cayenne 104, 105, 106, 107chilli 124Chinese five spice 93chipotle 123, 124cinnamon 75, 78, 79, 100, 101,

149, 150, 152, 158, 159clove 90, 128coriander , 87, 94, 121, 128cumin , 87, 94, 120, 121, 124,

128curry powder 84, 85, 121, 128garlic 84, 85, 90, 92, 93, 94, 98,

99, 104, 105, 106, 111, 112, 126, 127, 128, 107

garlic powder 94hot sauce 116Italian seasoning 90, 91nutmeg 75, 100, 150, 152pepper 108sambar 121vanilla 78, 79, 143, 144, 149,

150, 152, 154, 158, 159spinach 53, 61, 62, 64stevia 140strawberries 52, 53, 55, 56, 58,

63, 65Strawberry Balsamic Ice Cream

140Strawberry Cinnamon Cream 146Strong Man (or Woman) Green

Smoothie 54Summer Fruit Coconut Cream Pie

143sundried tomatoes 89, 90, 92, 126,

127sunflower seeds , 81, 87, 92, 93,

98, 110, 120, 121, 123, 124,

126, 152Sweet Sundried Tomato Kale Salad

92

Ttamarind 116Tamarind Dip 116Tangy Gooseberries! 64tatsoi 99thyme 90, 126, 127tomatoes , 87, 90, 104, 105, 112,

114, 128sundried 89, 90, 92, 126, 127

Vvanilla 78, 79, 143, 144, 149, 150,

152, 154, 158, 159Vinegars

balsamic vinegar 90, 108, 140, 141

brown rice vinegar 93, 94, 98red wine vinegar 90

Wwakame 108walnuts 74, 81, 90, 110, 149, 152,

154

YYam Chips 130yams 130Yummy Collards? 66