KITCHEN a little bit of everything...The Prana Kitchen represents my philosophy that the food we eat is vital to our life-force and well-being. My mission is to provide recipes and

a little bit of everything

by jesse johnston

ranaT H E

K I T C H E N

The Prana Kitchen’s

a little bit of everything

Copyright © 2016 The Prana Kitchen.

No part of this book may be produced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publisher.

The right of The Prana Kitchen to be identified as the author of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988.

CONDITIONS OF SALE

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the publisher’s prior consent in any form of binding or cover other than that in which it is published and without a

similar condition, including this condition, being imposed on the subsequent purchaser.

[email protected]

DISCLAIMER

The techniques and advice described in this book represent the opinions of the author, based on his experience. The author expressly disclaims any responsibility for any liability,

loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. If in any doubt, or if requiring

medical advice, please contact the appropriate health professional.

Photography and graphic design by Elizabeth Ono Rahel/Mariko Design LLCYoga photo on page 4 by Liz Kaetterhenry

contentswhat is prana? .................................................................................. 4

introduction: a little bit of everything .................................................. 5

1. lemon berry basil smoothie ........................................................ 6

2. cherry banana grapefruit smoothie ............................................. 8

3. almond lemon poppyseed muffins ........................................... 10

4. sweet potato biscuits and gravy .............................................. 12

5. balsamic berry spinach salad ................................................... 14

6. ain’t no chicken in this noodle soup ......................................... 16

7. raw vegan garden tacos .......................................................... 18

8. the best garden salsa .............................................................. 20

9. raw vegan raspberry cheesecake ............................................ 22

10. raw vegan better than a butterfinger ........................................ 24

bonus recipe 1. cauliflower walnut taco meat ................................ 26

bonus recipe 2. raw vegan cashew queso .................................... 27

bonus recipe 3. tofu sausage ........................................................ 28

bonus recipe 4. cashew gravy ....................................................... 28

prana is the sanskrit word for life-force, or life-energyDeveloping a relationship of reverence and creativity with the food that I eat has made an enormous impact on my life, affecting both my mind and body.

My physical, mental, and emotional states have benefited from eating a more conscious diet, resulting in more energy, creativity, joy, and fulfillment.

The Prana Kitchen represents my philosophy that the food we eat is vital to our life-force and well-being. My mission is to provide recipes and nutritional information that make eating healthy easy.

Bon appétit!

4 • a little bit of everything ranaT H E

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introduction: a little bit of everythinga little bit of everything is the perfect way to see what my recipes are all about, from smoothie to appetizer, and entrée to dessert. When I create a recipe I have two things in mind-nutrition and flavor. I consider it an art form to combine the two with equal attention, and hope you give each recipe a try. Healthy eating should be easy, intuitive, and enjoyable. My goal is to give others a foundation to build upon, a new way of looking at their food, and ultimately the resources needed to prepare nutritious meals full of flavor.

This is my first collection of recipes made available to the public and I’m grateful you’re a part of it. For more ideas and inspiration, follow me on social media:

Youtube: The Prana Kitchen

Facebook: The Prana Kitchen

Instagram: thepranakitchen

I hope you have fun recreating these recipes in your own kitchen, and get inspired to make your own. Notice the flavors and foods you enjoy most, and let your intuition lead the way. Recipe creation is ultimately about playing with your food. It should be fun.

—Jesse Johnston

ranaT H E

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a little bit of everything • 5ranaT H E

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6 • a little bit of everything

lemon berry basil smoothie


K I T C H E N

1

1/2 cup frozen berries

1/2 cup frozen pineapple

Half of a banana

1 tablespoon lemon juice

Small handful of fresh basil

1/2 cup orange juice

1/2 cup filtered water

Place ingredients in a high-speed blender and shazaaam!


1 banana

Half of a grapefruit, peeled

1/2 cup frozen cherries

3/4 cup coconut water

1/4 cup filtered water

Place ingredients in a high- speed blender and enjoy!


K I T C H E N

cherry banana grapefruit smoothie

2



K I T C H E N

1. Preheat oven to 350°.

2. Whisk the first two ingredients in a bowl and set aside.

3. Add all of the dry ingredients to a bowl and mix together.

4. Add wet ingredients to a bowl and mix well. Stir in coconut oil last.

5. Combine wet and dry ingredients and stir until evenly incorporated.

6. Oil a 12-cup regular muffin pan; fill each 1/2 cup full.

7. Bake at 350° for 22–24 minutes.

almond lemon poppyseed muffins

3

2 tablespoons flax meal

1/4 cup almond milk

2 cups almond flour

1/4 cup coconut flour

1/4 cup poppy seeds

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon sea salt

1 medium apple, finely chopped or gently pulsed in a blender

1/4 cup maple syrup

3 tablespoons fresh lemon juice

1 tablespoon lemon zest

1 teaspoon vanilla extract

1/4 cup coconut oil, melted



K I T C H E N

2 tablespoons flax meal

1/4 cup almond milk

1 cup oat flour

1/4 cup coconut flour

1 teaspoon baking soda

1/2 teaspoon baking powder


3 cups steamed sweet potato, mashed

1 cup almond milk

1 tablespoon fresh lemon juice

1 tablespoon maple syrup


Sausage gravy (see bonus recipes number 3 and 4)


2. Whisk the first two ingredients in a bowl and set aside.

3. Add all of the dry ingredients to a bowl and mix together.

4. Add sweet potato, almond milk, lemon, maple syrup, flax meal mixture, and coconut oil to a bowl and stir until evenly incorporated.

5. Fold in dry ingredients.

6. Oil a 12-cup regular muffin pan; fill each 2/3 cup full.

7. Bake for 22–25 minutes, or until tops are lightly brown.

sweet potato biscuits and gravy

4



K I T C H E N

6 oz. baby spinach (approximately 4 cups, packed)

1 clamshell (6 oz.) blackberries, whole or sliced in half

1 clamshell (6 oz.) blueberries

1 cup sliced strawberries

1 medium apple, chopped

Optional: Handful of raisins

1–2 tablespoons infused or regular balsamic vinegar

1/2–1 teaspoon coconut sugar (recommended if not using infused balsamic vinegar)

Place everything into a large bowl and gently toss until evenly coated.

balsamic berry spinach salad

5



K I T C H E N

1. Heat oil in a large pot and sauté the onion on medium low for 5–7 minutes until almost translucent.

2. Add garlic and cook for another 2 minutes.

3. Add the sweet potatoes, carrots, broth, thyme, and salt; simmer for 10–15 minutes, or until potatoes are tender.

4. Add 1 cup of water, cashews, nutritional yeast, and miso to a high-speed blender and blend until smooth.

5. Add to soup.

6. Use the remaining cup of water to clean the sides of the blender; add to soup.

7. Add noodles, jackfruit, dulse and simmer for 5 minutes.

* Jackfruit can be found on Amazon and certain grocery stores. This soup is delicious without it though.

ain’t no chicken in this noodle soup

6

1/2 cup cashews, soaked 2 or more hours and rinsed

1 tablespoon coconut oil

1 medium onion, diced

3 cloves garlic, minced

2 cups chopped carrots

3 cups cubed sweet potato

1 quart vegetable broth

1 teaspoon thyme


2 cups filtered water

2 tablespoons nutritional yeast

2 tablespoons chickpea miso

14 oz. can jackfruit, shredded*

2 cups cooked edamame noodles

2 tablespoons dulse

Salt and pepper to taste



K I T C H E N

Romaine leaves (taco shells)

Cauliflower walnut taco meat (see bonus recipe number 1)

The best garden salsa (see recipe number 8)

Raw vegan cashew queso (see bonus recipe number 2)

1. Spread queso on a romaine leaf.

2. Add taco meat.

3. Top with salsa.

4. Savor every bite.

raw vegan garden tacos

7



K I T C H E N

2 tomatoes, chopped

Half of an apple, chopped

1/2 cup packed cilantro, chopped

Half of a small red onion, diced

2 cloves garlic, minced

Half of a lime, juiced

Half of a jalapeño, seeded and diced

1/4 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

Add everything to a medium size bowl and stir together.

the best garden salsa

8



K I T C H E N

1. Place crust ingredients in a food processor and process until everything begins to stick together. Press into an 8” springform pan (or an 8x8 dish) and place in the refrigerator.

2. Place all of the filling ingredients into a high-speed blender, and blend until smooth. Pour on top of crust, smooth out the top, and place it back in the refrigerator to set.

3. To make the chocolate raspberry sauce place everything into a high-speed blender and process until smooth.

4. Drizzle chocolate raspberry sauce on top just before serving.

Crust

3/4 cup chopped dates

3/4 cup almonds

1/2 cup rolled oats

1/2 teaspoon vanilla extract


Filling

1 cup cashews, soaked 2 or more hours and rinsed

2 cups raspberries


2 tablespoons fresh lemon juice

1/4 cup maple syrup

1 teaspoon vanilla extract

Optional Chocolate Raspberry Sauce

1 cup raspberries

1/4 cup cacao powder

1/4 cup maple syrup

2 dates, chopped


1/2 cup almond milk

raw vegan raspberry cheesecake

9



K I T C H E N

1. Process the mulberries in a food processor until they have a sandy texture.

2. Add all other crust ingredients except the buckwheat and process until everything is sticking together.

3. Transfer contents to a bowl and stir in the buckwheat.

4. Press into an 8x8 dish and let it set in the refrigerator.

5. Using a double boiler melt the chocolate ingredients. When it is nice and smooth, pour on top of the crust and place back in the refrigerator to solidify.

raw vegan better than a butterfinger

10

Crust

1 cup dried mulberries

3/4 cup peanut butter

1 tablespoon coconut oil, melted

1 tablespoon maple syrup



1/2 cup brown buckwheat (aka kasha)

Chocolate

1/3 cup cacao butter

1/3 cup cacao powder

1/4 cup maple syrup


K I T C H E N

BONUS RECIPE 1

cauliflower walnut taco meat 4 cups cauliflower, pulsed in a food processor until rice-like consistency 1 cup walnuts, soaked 8 hours and rinsed (soaking is optional) 3 cloves garlic, minced 2 tablespoons coconut oil, melted 2 tablespoons coconut aminos 2 tablespoons taco seasoning

1. Preheat oven to 350° if baking taco meat.

2. Pulse the walnuts in a food processor until you have a chunky consistency.

3. Add the walnuts, cauliflower rice, garlic, oil, aminos, and seasoning to a large bowl.

4. Stir until everything is evenly coated.

5. Place meat on two teflex sheets and dehydrate at 115° for 4 hours. Or place on a baking sheet in the oven and bake at 350° for 45 minutes, stirring every 15 minutes.

6. Store leftovers in an airtight container in the refrigerator.


K I T C H E N

BONUS RECIPE 2

raw vegan cashew queso 1/2 cup cashews, soaked 2 or more hours and rinsed 3 tablespoons nutritional yeast 2 tablespoons sun-dried tomatoes 2 tablespoons fresh lime juice 1 teaspoon chili powder 1/2 teaspoon smoked paprika 1/2 teaspoon sea salt Half of a jalapeño, seeded 1/2 cup filtered water

Place all of the ingredients into a high-speed blender and process until smooth.


K I T C H E N

BONUS RECIPE 3

tofu sausage 1 block firm tofu, pressed to remove water 1 tablespoon Italian sausage seasoning blend 1/2 tablespoon coconut oil


2. Place tofu in an 8x8 glass dish and use a potato masher to create a meaty consistency. Stir in remaining ingredients and bake at 350° for 40 minutes.

BONUS RECIPE 4

cashew gravy 1/2 cup cashews, soaked 2 or more hours and rinsed 2 tablespoons nama shoyu or coconut aminos 1 tablespoon arrowroot starch 2 teaspoons nutritional yeast 1-1/2 teaspoons onion powder 1/2 teaspoon garlic powder 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1/8 teaspoon cayenne 2 cups warm water, with 1 cup reserved

1. Place all ingredients except reserved water into a high-speed blender and blend until smooth.

2. Pour into a saucepan on medium low heat, stirring often.

3. Use up to the 1 cup of the reserved water to clean the blender and slowly add as the gravy thickens (less water will produce a thicker gravy).

4. Once the reserved water is added, continue to heat while stirring for 6–8 minutes until thickened.


K I T C H E N

If your local spice shop or co-op does not have an Italian sausage seasoning blend you can make your own:

2 teaspoons sea salt 1 teaspoon raw sugar 1 teaspoon black pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon fennel seed 1/2 teaspoon paprika 1/8 teaspoon red pepper flakes (optional)

You can also make tofu taco meat by substituting the same amount of taco seasoning for the Italian sausage seasoning blend and following the same instructions.

cashew gravy with tofu sausage

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KITCHEN a little bit of everything...The Prana Kitchen represents my philosophy that the food we eat is vital to our life-force and well-being. My mission is to provide recipes and