Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

Raw Breakfast

80/10/10 Recipe: Grapefruit Soup With Step By Step Pictures!

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Grapefruit soup is an easy 1 ingredient (mono) meal you can have for a breakfast or a snack. It’s 80/10/10 friendly and fat free. They key is to use very sweet juicy grapefruits. My favourite are red grapefruits. Right now we’re in Texas for Christmas, so we are using the Texas Star Grapefruits here. They’re quite good. I wouldn’t suggest using this recipe for more sour white grapefruits.

My friend made this for me and I photographed him doing so, so you can easily see how to get an easy to eat grapefruit meal with no seeds or excess peel or skins.

For this recipe I used 3 grapefruits. 2 to cut into chunks and 1 to juice over the chunks.

(Fat Free Raw Vegan) Grapefruit Soup

Using a sharp knife, cut off both ends of the grapefruit so you can see the flesh inside. Cut away enough that you don’t have any white pith or peel left.

Flip the grapefruit onto one of the cut ends and start cutting off the sides of the peel and pith all the way around.

Now cut the grapefruit into 3 slices and remove any seeds you see.

Continue cutting into slices.

Stand up the centre piece and cut around the middle, like you would the core of an apple. Discard this piece.

Line up your slices and now cut into bite sized chunks.

Your first grapefruit is done. Continue the same process with the second grapefruit and place the pieces into a bowl.

Slice the 3rd grapefruit in half. Remove the seeds.

Using a knife or a citrus reamer squeeze the grapefruit and turn to release the juice. Alternatively you can use a citrus juicer.

Continue juicing the other side of the grapefruit.

Serve!

What do you think of this simple recipe? You can also do this with sweet oranges or pineapple. The key is to use sweet ripe fruit. Makes sure to eat this right away as the fresh juice will oxidize and go sour if you leave it out or in the fridge for a few days.

How To Enjoy Eating A Lot Of Apples or How To Have an Apple Happy Meal!

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FTC Notice: This post contains affiliate links that go towards supporting the blog.

So you live in a Northern climate, it’s winter, there’s not a lot of tropical fruit around, there’s not really any “ripe” fruit around, you don’t have a lot of money to spend on produce; you’re hungry and want an easy inexpensive meal.

My friends, let me introduce to you the apple. It’s quite versatile and easy to get ALL over the world all year round. They keep well, can lasts for weeks if not months in the fridge or a cold cellar.



But how do you get this apply-goodness inside you without it being a pain in the jaw and eating all those waxy peels?…

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80/10/10 Recipe: Raw Banana Pear Berry Smoothie

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FTC Notice: This blog post contains affiliate links that go towards supporting the blog.

This is a really easy 80/10/10 and raw vegan fruit smoothie to make, using some ripe fruit. You want to use ripe bananas that are soft and lightly brown speckled and pears that have turned from rock hard green to soft yellow with some brown flecks.



Make sure you have ripe pears as well. If your pears have any bad spots in them cut them out before using. If your pears are really ripe like mine were it won’t add much of a gritty texture to your smoothie. Unripe, hard pears are NOT good in smoothies!

 

Raw Vegan Banana Pear Berry Smoothie

Ingredients:

3 large ripe bananas
2 very ripe bartlet pears, seeded
2 cups frozen mixed berries



Directions:

Place bananas, pears and berries into Vitamix or blender. (If you don’t have a Vitamix you need to add some water to blend) Using the tamper, push the fruit down towards the blade and turn onto 5 and then up to high. Blend for 45 sec to a minute until smooth.

Enjoy!



What do you think of this smoothie recipe?



80/10/10 Recipe: Raw Vegan Persimmon Fruit Pudding

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We’re coming into persimmon season soon, so I highly recommend trying them this year if you haven’t yet. You can find persimmons at Asian markets or specialty ethnic grocery stores.

Persimmons look rather like an orange-red tomato and are short and fat. When they are unripe, they will be rock hard and VERY starchy and need to be cut with a knife. Some people like the Thais enjoy eating fuyu persimmons raw in salads more like a vegetable, but personally I find they leave an awful starchy film on my tongue. So I prefer to only eat persimmons that very ripe, when the starch has fully turned into sugar and they are so delicious this way.

This persimmon pudding tastes 1000 times better than it looks, trust me! You can use ripe fuyu, or hatchia persimmons for this recipe, but I used fuyu. It took me about a week and a half to ripen them on my counter until they were soft, juicy and wrinkly on the outside.

 

This recipe is featured in my upcoming DVD series Savory Raw Dinner Recipes!

Raw Persimmon Pudding

Serves 1

This makes a great small breakfast, snack or dessert.

Ingredients:

2 fuyu persimmons, very ripe
1 banana, fresh or frozen
1-2 tbsp raisins
dried coconut (optional)

*Only use ripe persimmons. They will be very soft, a little wrinkled on the outside and look overripe, but I assure you they are not. They are absolutely amazing blended when they are at full ripeness. If yours are still hard or slightly hard, leave them alone until they are very soft!

Directions:

1. Slice the persimmons in half, scoop out insides and put into Vitamix or blender.

2. Add banana and blend on high. (For a nice cool pudding, use a frozen banana)

3. Top with raisins and coconut or fruit of choice.

Enjoy!

80/10/10 Recipe: Fat Free Raw Vegan Blender Applesauce

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This is a really easy recipe 80/10/10 style recipe that you can use as a quick breakfast, a snack, replacement for cooked applesauce in baking or a raw dessert. If you have a few bruised apples laying around, it also takes care of those too!

Raw vegan apple sauce is also very kid friendly for a quick meal. I use ceylon cinnamon in this applesauce recipe. It is OUT OF THIS WORLD! You can check it out here  at our store. It doesn’t have a dry bitter flavour like the regular hard cinnamon sticks you find at the grocery store. Ceylon cinnamon is made from a different cinnamon tree and actually tastes like sweet cinnamon, almost a mix between powdered sugar and cinnamon. It’s sugar free of course and tastes great for many different dessert toppings.

Fat Free Raw Vegan Blender Applesauce

Serves 1 or 2

Ingredients:

3 medium apples, peeled and cored
1 banana fresh or frozen
1 date, pitted
1/2 cup water
1 tsp ceylon cinnamon (this is the true sweet cinnamon you can get it here at our store)
dash of allspice

Directions:

1. Place apples, water, banana, cinnamon and allspice in a Vitamix (or food processor) and push down using the tamper, and blend until creamy. Using a frozen banana will give you a nice cool applesauce.

2. Garnish with sliced or chopped apple, raisins, shredded coconut or additional cinnamon.

3. Serve immediately, or refrigerate for later.

Makes 3 cups

Additional Tips:

I use this when I also need some applesauce for baking, and just omit the date and cinnamon if it would affect the recipe. It’s a great way to use up some extra apples and banana when you don’t want them to go to waste!

 

80/10/10 Recipe: Raw Vegan Summer Heaven Smoothie

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This is a really quick smoothie that you can make in the summer. It’s an 80/10/10 fat free style smoothie that is really delicious! I didn’t think that I would like watermelon with banana, but trust me it’s very delicious and this way you don’t need to add water to your blender. Make sure your fruit is ripe for the best taste.

Raw Vegan Summer Heaven Smoothie

Serves 1

Ingredients:

1/8 of a large watermelon (about 20 ounces 3 1/2-4 cups)

2 peaches, peeled and destoned

2 bananas, peeled

Directions:

Place ingredients into Vitamix or blender in order above. Blend until smooth. *Tip: use cool watermelon or frozen bananas for a refreshing summer drink.

Approx: 512 calories

80/10/10 Recipe: Raw Winter Vitamin C Smoothie

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Winter time can be a little harder to get a wide variety of fresh ripe fruit. So this is an easy staple that you can add to your breakfast regime. Just make sure you are using fresh squeezed orange juice (home-made is best) and ripe bananas (that are very speckled and sweet). An unripe banana or sour oranges can really ruin your smoothie, so make sure you use quality ingredients that taste good on their own first.

If you find that you are feeling cold in the winter months, make sure you take your fruit OUT of the refrigerator before using it. You do NOT want to be drinking cold smoothies and eating cold fruit when you are already feeling cold. Then your hands will get cold and you will feel like crawling back under the covers and staying in bed.

It also helps to do a few jumping jacks or running on the spot in the morning to get yourself warmed up and feeling more energized when it’s cold and blah outside.

Raw Winter Vitamin C Smoothie

Serves 1

Ingredients:

1 cup fresh squeezed orange juice

1 tbsp hemp seed

2 bananas, ripe

3-4 apples peeled, cored and chopped

Directions:

1. Place ingredients in Vitamix in order above and blend on high until smooth and creamy. If you have a regular blender you may want to chop up the apple into smaller pieces to make blending easier.

Enjoy!

What do you think of this recipe?

80/10/10 Recipe: Raw Vegan Cherry Dream Smoothie

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Raw Vegan Cherry Dream Smoothie

Serves 1
Ingredients:

1/2 cup water
2 cups pineapple
2 cups black cherries, pitted
1/2 mango (ataulfo is best)

Directions:

Place ingredients in order into Vitamix or blender. Blend on high until smooth. You can use fresh or frozen of any of the fruit ingredients, but fresh is best for the full flavour of each fruit.

The best tool I have found to help with pitting cherries is the Cherry It Cherry Pitter, which I got on Amazon. It rocks, for when you want to eat a bunch of cherries nice and neatly, blending them or freezing them. It can also do olives too. Not that I have tried though! This cherry pitter will be your new best friend during summer time. I love sitting around with a big bowl of pitted cherries and just enjoy popping them into my mouth one by one.

80/10/10 Recipe: Raw Cherry Blaster Smoothie

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I love love love cherries. I also love love love cherry smoothies. If you’ve never had one, YOU MUST TRY IT. Pitting cherries by hand is kind of a pain, but scroll to the bottom to find out how I do mine quickly.

If you live in the USA you can also look for frozen black cherries at the grocery store, those are great to have too. You can also buy cherries cheaper at the end of the summer season and pit a bunch yourself and freeze them in plastic bags to use all year which is handy to have.

Cherry Blaster Smoothie

Serves 1

Ingredients:

1 cup black cherries, pitted

1 banana (ripe)

1 ataulfo mango (or 1 cup frozen mango)

1 cup peaches or apricots, pitted (sweet ones)

1-2 dates (optional, if your fruit is more tart)

Directions:

1. Place the first four ingredients into Vitamix or blender and blend until smooth. If your blender needs a bit of water to run properly add a little to get things going. Taste test. If it’s sweet enough, you’re done. If your peaches or mangos are not very sweet, add the dates and blend again. Taste test and serve.

To pit cherries easily, I recommend the Cherry It Cherry Pitter which I got on Amazon. I love this thing!