basic preserves

These recipes are good as the basis for the future meals as you can keep them in the fridge for several days. Some preserves can also go as an independent meal, such as berry jam with chia seeds or cashew yogurt.

recipe maRking

lactose free

vegan

raw

animal protein

recipes

Berry jam with chia seedsHazelnut-chocolate spreadAlmond milkApple puréeCoconut yogurt with soy milk
Cashew yogurtCabbage and carrot sauerkrautCashew mayonnaiseVegan pesto

Berry jam with chia seeds 

(130g)

active time - 5 minutes Passive time - 30 minutes

ingredients

- 1 cup fresh berries or flesh of 1 mango, cut into cubes (130g) 

- 2 tbsp lemon juice 
- 2 tbsp chia seeds

method

1. Add all the ingredients except the chia seeds to a Nutribullet or standard food processor and blend until smooth. 

2. Add the chia seeds, mixing them in thoroughly. 
3. Leave to cool in the refrigerator for 30 minutes. 
4. Decant to a sealed container and store in the fridge for up to 7‒10 days.

Hazelnut chocolate spread

(450g)

active time - 25 minutes

ingredients

- 2 cups hazelnuts (380g)

- 1/2 cup maple syrup (125ml)
- 2–3 tbsp coconut milk
- 3 tbsp raw cocoa powder

method

1. Preheat the oven to 180 °С. 
 2. Place the hazelnuts on a tray lined with baking paper. Roast for 10 minutes. If you prefer, you can remove the husks from the nuts first by rubbing them between your hands. Allow to cool completely. 
 3. Grind the nuts in a food processor to the consistency of a paste. This may take up to 10 minutes. 
 4. With the processor still on, pour in a thin stream of maple syrup and coconut milk. 
 5. Add the cocoa 1 tbsp at a time while continuing to blend until thick and creamy. 6. Store the spread in the fridge in an airtight container for up to 1 month.

Almond milk

(500ML)

Active time – 5 minutes
Passive time – 4 hours

ingredients

- 1/2 cup almonds (90g)

- 1 cup water to soak (250ml)
- 2 cups water (500ml)
- 1 date, pit removed
- 1/2 tsp ground cinnamon
- 1/2 tsp vanilla powder

method

1. Soak the almonds for 4 hours or overnight in room temperature water.

2. Drain and rinse nuts thoroughly.
3. Pour 1 cup water into the bowl of the high-speed blender and add all the remaining ingredients.
Blend on a high speed for 1 minute.
4. Add the remaining water and mix for 30 seconds.
5. Transfer the mixture to a nut-milk bag or gauze cloth. Tie up the cloth and thoroughly wring out the liquid milk.
6. Store the milk in the fridge in an airtight bottle for up to 3 days.

benefits

Almond milk is a natural detoxifier. It is highly alkaline, accelerating cell renewal and fighting free radicals. It also helps to control cholesterol levels and has beneficial effects on the muscular and nervous systems. 

tip

This recipe can be used with any nuts or seeds (hazelnuts, cashews, pumpkin, or sunflower seeds are good alternatives). Experiment by mixing different nuts and seeds for an even tastier drink. This milk is the base for all smoothies in this book, so you may want to make double the amount and freeze the excess in ice cube trays for later. Use the frozen milk cubes within 3 months.

Apple purée

(1kg)

active time - 20 minutes

ingredients

- 10 medium apples (1.5kg)

- 1 cup water (250ml)
- 1/2 tsp ground cinnamon
- 1/2 tbsp lemon juice
- 1/2 tsp vanilla powder

method

1. Peel the apples and cut them into quarters, removing the core and seeds. Cut them into medium-sized cubes and place in a saucepan. Cover with the water. Bring to a boil on a medium heat.

2. Reduce the heat. Cover the pan with a lid and leave to simmer for 20 minutes, or until the apples are soft.
3. Carefully transfer the contents of the pan to a blender with a heat-resistant bowl. The purée will be very hot and may cause non heatproof bowls to crack.
Add the cinnamon, lemon juice, and vanilla powder. Blend until smooth. 

Coconut yogurt
with soy milk

(1L)

Active time – 10 minutes
Passive time – 8 hours

ingredients

- 3 1/4 cups fresh coconut flakes (330g)

- 2 cups soy milk (500ml)
- 2 cups coconut milk (500ml)
- 1 sachet (1/2g) yogurt starter or the contents of 1 probiotic capsule or 3 tbsp plain soy yogurt

method

1. Blend the coconut flakes in a food processor for 2–5 minutes.

2. Add soy milk. Blend on the maximum setting until the mixture becomes liquid.
3. Add the coconut milk and starter (or probiotic, or yogurt). Blend until smooth. Pour the mixture into a heavy-based saucepan and heat to 50 °C.
4. Pour the contents of the pan into a half-liter jar. Wrap in a towel, comforter, or blanket, or simply leave in a warm place. The culture must be kept in optimal conditions to reproduce quickly. The yogurt should be ready in about 8 hours.
5. Store the yogurt in the fridge in an airtight jar for up to 8 days.

Cashew yogurt

(450g)

Active time – 5 minutes
Passive time – 28 hours

ingredients

- 1 1/2 cups raw cashews (250g)

- 2 cups water to soak the cashews (500ml)
- 1 1/4 cups water (315ml) for the yogurt
- 1 sachet (1/2g) yogurt starter or contents of 2 probiotic capsules
- 1/4 tsp vanilla powder
- 1 pinch salt
- 1 tbsp honey or maple syrup

method

1. Soak the cashews for 4hours or overnight in room temperature water. Rinse thoroughly under running water.

2. Mix the cashews, water, and starter or probiotic (without capsule shells) in a Nutribullet or standard food processor and blend until smooth.
3. Transfer the mixture to a glass jar and cover with gauze. Leave a little room in the jar for the yogurt to ‘grow’.
4. Wrap the jar in a bath towel, comforter, or blanket. Leave in a warm, dry place. The culture must be kept in optimal conditions to reproduce quickly. The yogurt
should be ready in about 24 hours. If you are using a yogurt maker, the yogurt will be ready in 15 hours. Whatever method you use, the yogurt will be ready when it can be scraped off the sides of the jar.
5. Pour the yogurt into a blender. Add the vanilla powder, salt, and honey or maple syrup. Blend until smooth. Transfer to a sealed jar.
6. Store the yogurt in the fridge for up to 8 days.

Cabbage and  carrot
sauerkraut

(2.5kg)

Active time – 15 minutes
Passive time – 48 hours

ingredients

- 2 medium cabbage heads (2.5kg)

- 3 tbsp sea salt or pink Himalayan salt
- 1 to 2 carrots (250g)

method

1. Cut the cabbages into four parts, removing\ the core. Thinly slice with a heavy knife, preferably a chef’s knife.

2. Transfer the cabbage to a large bowl and add salt.
3. Mix vigorously by hand, mashing the cabbage and drawing out the juice. Keep mixing for 15 minutes, or until the cabbage stops expelling juice. The liquid should by this point completely cover the cabbage mass.
4. Coarsely grate the carrots. Mix with the cabbage by hand.
5. Transfer the mixture into jars, pressing down firmly. The cabbage should be completely submerged in its juice so that it lies at the bottom of the jar, not at the top. Cover the jar with a lid. Do not close fully. If possible, use gauze ‒the cabbage should be able to breathe. 6. Move to a dark place at room temperature and leave to ferment for 48 hours. If you are making it in the winter, increase the fermentation time until the cabbage is slightly sour. Every 4 hours poke the cabbage to the bottom of the jar with the handle of a wooden spoon or chopstick to avoid a pungent smell.
7. When the 48 hours are up, try the sauerkraut. When it is ready, it will be a little softer, still somewhat crunchy, with a slightly sharp, sour taste. Firmly close the lid on the jar and put it in the fridge.
8. Store the sauerkraut in the fridge for 2–4 months.

Cashew mayonnaise

(250ML)

Active time – 5 minutes
Passive time – 4 hours

ingredients

- 1 cup raw cashews (150g)

- 2 cups water to soak (500ml)
- 2 tbsp nutritional yeast flakes
- 1 chili, with or without seeds
- 1/3 cup water (85ml)
- 1 tbsp lemon juice
- 1 tsp apple cider vinegar
- 1 tsp Dijon mustard
- 1/2 tsp pink Himalayan salt

method

1. Soak the cashews for 4 hours or overnight in room temperature water. Thoroughly rinse with running water.

2. Add all the remaining ingredients to a Nutribullet or standard food processor and blend until smooth. If necessary, add more water to bring the mixture to the consistency of mayonnaise.
3. Store the mayonnaise in the fridge for no longer than 7 days.

Vegan pesto

(250ML)

Active time – 10 minutes

ingredients

- 1/2 cup pine nuts (80g)

- 2 tbsp pumpkin seeds (25g)
- 3/4 cup extra virgin olive oil (125ml)
- 5 cups fresh basil leaves (about 3 handfuls, 80g)
- 2 cloves garlic
- 1 tsp pink Himalayan salt or sea salt
- 6 tbsp nutritional yeast flakes

method

1. Preheat the oven to 180 °С.

2. Place the pine nuts and pumpkin seeds on a tray lined with baking paper. Roast for 5–7 minutes, or until golden brown. Allow to cool completely.
3. In a blender mix half the olive oil with the nuts and all other ingredients except the nutritional yeast.
4. When blended, mix in the yeast flakes. Transfer to a sealable bottle or jar. Slowly pour in the remaining olive oil. There should be enough to cover the pesto, leaving 1–2 cm of oil at the top of the jar.
5. Store the pesto in the fridge for up to 3 weeks.