Real Plant-Based: Let's EAT
Real Plant-Based: Let's EAT
Real Plant-Based: Let's EAT
real plant-based
RECIPES
A healthy colection of recipes
that serves your body temple.
eBooks
Contents
Welcome 3
About Me 4
Eggless Omelet 6
Chocolate Mousse 8
Preserved Lemons 9
Lighten Up Loaf 12
Caesar Salad 14
Corn Chowder 16
Equipment 19
This eBook is a gift, a gift you are giving yourself. From three-minute recipes to
30-minute recipes and a buffet of glory in between. User friendly. Raw. Real.
Each recipe uses simple real ingredients and step by step are put together to
bring so much ease to your home kitchen along with an incredible amount of
flavour, health and joy.
Small simple changes that 100% affect your internal organs are key to keeping
your health up and your weight.
I am going to show you how to bring edible plants and celebration to your
food practice. In this eBook I will share with you how to make meals, snacks,
desserts and drinks - wholefoods style. Making plants shine with BIG amounts
of flavour.
The true seasoning is in your hands. Yes, touching and eating food with your
hands is important, and what you are thinking in that process is the most
important ingredient of all. You Are What You Think. YES! As a Chef and a
mum, I know this type of cooking is next level. But what really throws me into
a romance with the art of cooking is how We as home cooks prepare the food.
Remember to know the content of your thoughts and feelings; these are a big
part of the recipe.
chefcynthialouise.com
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S 3
About Me
Hey, I’m Chef Cynthia.
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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4
Chocolate
Sweet Potato Fudge
Ingredients Method
220 grams Sweet Potato, Line a tin with unbleached baking paper and set
peeled and steamed aside.
¾ cup Almond Butter
Add all the ingredients except the shredded coconut
½ cup Coconut Oil to a high-speed blender or food processor.
½ cup Cacao Powder Blend for about 10 seconds or until the ingredients
get combined and mushy.
3 Tbsp Maple Syrup
¼ cup Coconut Sugar Add the shredded coconut and stir to incorporate it
in the fudge mixture.
½ tsp Vanilla Extract
or Vanilla Paste Transfer the mixture to the tin, spread it evenly and
keep in the fridge or freezer until it sets.
A pinch of salt
A pinch of #LOVE
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5
Eggles Omelet
Ingredients Method
FOR TH E OM E L ET T E : TO PRE PARE TH E O ME LETTE
300 grams Soft or Silken Tofu Add the ingredients to a food processor or blender,
1 Shallot, peeled pulse to combine and set aside.
1 Garlic Clove, peeled Heat some oil on medium-high, pour in half of the
omelette mixture and fry until cooked through and
1 tbsp Savoury Yeast small bubbles come up. There is no need to flip it
over.
⅓ cup Plant Milk
½ cup Rice Flour Repeat the same with the remaining batter.
FOR S ERV I N G :
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6
Adzuki
Bean
Tabbouleh
Ingredients
FOR TH E TA BBOUL E H :
2 cups Coloured
Baby Tomatoes, halved
1 Red Shallot, finely chopped Rinse the soaked beans well and set aside.
1 Red Capsicum, finely chopped Fill a medium pot with 4 liters of water, add the
rinsed beans and garlic clove and bring to the boil.
1 Cucumber,
chopped into small cubes
Reduce to a simmer and cook the beans with the lid
on for an hour or until tender. Pour in more water if
1 Long Red Chili, thinly sliced
needed.
2 cups Mung Bean Sprouts
Once done, leave the beans to sit in the water until
cooled.
Salt and Black Pepper, to taste
Strain and add the beans to a bowl. Stir in the
1 Tbsp #EASEANDFLOW
remaining ingredients.
FOR TH E D RE SSI N G:
TO PRE PARE TH E DRE SS ING
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7
Chocolate Mousse
Ingredients Method
200 grams Dark Chocolate or Melt the chocolate in a double boiler.
Chocolate of your choice
In the meantime, strain the chickpeas and keep the
400 grams Canned Chickpeas water. Use the chickpeas for some other recipes and
transfer the chickpea water to a bowl.
Frozen Cranberries or Berries
of your choice, for serving Use the electric mixer to whisk the water until it
looks like egg whites.
1 tsp #CREATIVITY
Once stiff "egg whites" are formed, slowly fold in the
melted chocolate so that the mixture remains airy.
Serves: 4
Prep time: 10 mins
Time to set: 45 mins
Freezer-friendly: Yes
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8
Chocolate
Preserved
MousseLemons
Ingredients Method
4-5 Lemons, quartered Quarter the lemons from the top to within 1/2 inch
of the bottom, adding salt on the exposed flesh,
Salt, 3 Tbsp per lemon then reshape the fruit.
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Dried
Banana Lollies
Ingredients Method
Bananas, Slice the bananas lengthwise and make sure that all
as much as you want slices are the same thickness. (I GET AROUND 5
SLICES) per banana.
Coconut Sugar,
as much as you want Arrange the slices in a single layer on your dehydrator
tray.
Cinnamon Sprinkle,
as much as you want
Sprinkle generously with coconut sugar and cinnamon
sprinkle.
A pinch of #FUN
Turn on your dehydrator to around 107F/42C and let
the banana slices transform into candies. It will take
around 8 to 10 hours.
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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10
Sesame
Ginger Soy Beans
Ingredients Method
FOR TH E D RE SSI N G TO PRE PARE TH E DRE SS ING
1 small Shallot, finely chopped Mix together all the ingredients and set aside.
2-3 Tbsp Tamari Top your beans, leaving the tail on.
2 Tbsp Maple Syrup Add a splash of oil to a pan and heat on low. Add the
garlic slices and saute for about 3 minutes (do not
Salt and Black Pepper, to taste brown).
1 tsp #GRATITUDE
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LightenUp Loaf
Ingredients Method
FOR TH E BREA D Prepare the bread following
the package instructions.
1 packet Bread Mix Lighten UP
se this link Slice and top with your
favourite topping combo.
TOPPIN G I D EAS
Enjoy!
Almond Butter + Banana + Maple + Himalayan Salt
My Pro-B +
se this link
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12
Miso and
Ginger-glazed Pumpkin
Ingredients Method
FOR TH E M A RI N A DE Preheat your oven to 350F/175C.
1/4 cup Shiro Miso Paste Line a baking tray with baking paper and set aside.
TO PRE PARE TH E MARINADE
2 Tbsp Apple Cider Vinegar
Whisk together all the ingredients and add water
1/4 cup Maple Syrup gradually until the mixture reaches a nice, thick
texture.
2 Tbsp Coconut Sugar Taste and adjust the level of sweetness if needed.
1 tsp Chili Flakes (optional) TO PRE PARE TH E PU MPK IN
Serves: 4
Prep time: 10 mins
Baking time: 50 mins
Freezer-friendly: No
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13
Caesar Salad
Ingredients Method
FOR TH E C ROUTO N S TO PRE PARE TH E CRO U TO NS
1/2 bunch of Fresh Coriander, Simmer for 5 minutes and then allow to rest for a
roughly chopped couple of minutes.
200 grams Peas Transfer to a blender and blend until smooth.
2 large Spring Onions Pour into a bowl, garnish and serve.
400 mls Coconut Milk
1 tsp #MINDFULNESS
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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15
Corn Chowder
Ingredients Method
2 Tbsp Coconut Oil Heat a large pot on medium-high and drizzle in the
coconut oil.
4 Corn Cobs, kernels removed*
Add the corn kernels, onion, capsicum, garlic, and
1 Onion, finely diced celery and cook for 5 minutes, stirring continuously.
3-4 Garlic Cloves, finely chopped Pour in the milk, scraping the pot base to pull the
brown bits off.
½ Celery Stalk, finely diced
Settle the cobs on top of your chowder, put the lid
on and bring to the boil.
3 cups Coconut Milk**
Turn off the heat immediately and remove the corn
Salt, to taste cobs.
Black Pepper, to taste Transfer to a blender (reserve a cup of cooked
kernels for garnishing) and blend until creamy.
2 Baby Corns,
sliced, for garnishing Pour in the serving plates or bowls, sprinkle with the
reserved kernels, baby corn, and parsley and EAT!
A handful of Parsley,
roughly chopped, for garnishing
Oils
Coconut Oil Vegetables
Adzuki beans
Baby Corns
Herbs and Spices Celery Stalk
Corn Cobs
Cacao powder
Eschalots
Chilli flakes
Flat-leaf parsley
Cinnamon sprinkle
Fresh green beans
Coriander leaves
Iceberg Lettuce
Garlic
Mung bean sprouts
Kala namak black salt
Plain Chickpeas
Mint leaves
Peas
Onion
Red Capsicum
Parsley
Red Chilli
Turmeric
Red Shallot
Shallot
Spring Onion
Butter
Sweet Potato
Almond Butter Yellow Capsicum
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Esential Shopping List
Fruits Others
Bananas Dark chocolate
Coloured baby tomatoes or chocolate of your choice
Mustard
Cucumber
Nutritional yeast
Lemons Salt
Shredded coconut Savoury yeast
Shiro miso
Soft tofu
Sourdough bread
Flour Vanilla Paste
Water
Rice Flour
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18
Equipments
Nut Milk Bags Blender
These are an amazing invention. Nut This is the major tool. I use a Vitamix,
milk bags are useful little nylon bags and it never lets me down. It’s a
used to separate nut milk from the pulp. one-stop shop for cooking and making
They can be easily washed. Make sure some of these dishes.
they are dried well before you put them
away in storage for next time. You can
use nut bags over and over again. Be Pots and Pans
gentle, though — don’t be too rough Get a small variety of high-quality pans
when squeezing out nut milk or coconut that are either stainless steel or cast iron.
cream/milk. Gentle squeezing is the key, They will serve you well in the kitchen.
as the bag could burst at the seams.
Microplane
Knife A wonderful tool. A kitchen grater used
for the grating of various food items
Buy a good knife. I only own one knife. such as nutmeg, ginger, and garlic, and
It’s a 10-inch Japanese knife made from also as zesters for citrus fruit.
Damascus steel. I don’t have a case of
knives as most of my chef friends do,
just the one. That’s enough. Buy one
knife, a chef’s knife if possible, and Food Processor
always keep it well sharpened. (There For me a food processor is an essential
are knife shops you can take your knife in every kitchen. You can use it for so
to, to get that blade nice and sharp.) many jobs: everything from grating and
mincing, to making epic mayo. It’s a
super time saving device that I can’t live
without in my kitchen.
Juicer
A slow pressed juicer is most definitely
different and a hell of a lot better than a
normal juicer. Why? A slow pressed
juicer yields a higher amount of juice
with little to no oxidation, and a higher
mineral content. Yes, the price is higher,
but you can’t really put a value on optimal
health. (Slow pressed juicers can also
juice wheatgrass — YAY!!)
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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19
“Chef Talk” Jargon
Ingredients Sautéing
The quality of the ingredients is always To sauté is to cook food quickly in a minimal
reflected in the finished dish; therefore, amount of fat over relatively high heat.
fresh is the best, and all foods where
possible should be organic, biodynamic, Resting
and chemical-free to achieve that full
flavour the Mother Nature has. To rest something is to allow the dish or
ingredient to relax so that the juices are
Ovens retained. Resting is important when you
have finished a dish
Ovens should be preheated to the temperature
specified. Cooking times are a guide and they Soaking
can vary according to the ingredients (for
example, ripeness or tenderness). The oven It literally means to soak an ingredient in
temperature can also vary depending on gas, 3-6 time the amount of water to the dried
fanforced, outdoor clay, pizza or electric ovens. ingredient. After leaving it overnight, rinse
well before using.
Al dente
Small dice
This literally means “to the tooth”. Pasta
and veggies are cooked to al dente or A basic knife cut measuring 1/4 inch ×
until just tender so as to offer a slight 1/4 inch × 1/4 inch.
resistance when you bite into them.
Large dice
Whisking
A basic knife cut measuring 3/4 inch ×
Rapid whisking will emulsify and blend 3/4 inch × 3/4 inch.
ingredients, and aerate and add lightness
to sauces and batters.
Roughly chopped
Seasoning This means just that, no rules. When a
recipe says “roughly chopped”, it’s a
Salt and pepper are necessary for the good time to get the kids involved.
building blocks of flavour. Before serving
your finished dish, taste and, if necessary,
adjust the seasoning.
Blanching
Blanching implies immersing veggies
and fruits in boiling water for a very
short time to hold colour.
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20
From the Kitchen to You
Hungry for more?
Have these amazing recipes + videos snips left you hungry for more? Great! I love it!
I’ve got a whole range of online cooking classes, a stack of ebooks, and Bali retreats
available for you.... plus I’d love it if you hung out with me in social media land so we
can share and collaborate on our food creations. Its so epic to share, sharing is
more…as my dear friend Nick has taught me over the years.
#togetherwearebetter
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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From the Kitchen to You
Online Cooking Classes
I’ll show you how to do all of this and feel confident with
these recipes that are are all cane sugar and dairy free, using
only whole real food.
You see… I’m all about showing you how to create healthy
alternatives to serve your body and feed your soul.
Lighten Up Loaf
Super Ebooks
With the Super Ebooks Bundle you not only save a bunch of
$$ but you get my “Healthy Desserts” ebook as a FREE
bonus which your taste buds + your organs will do a happy
dance about.
L E T ’ S E AT R E A L P L A N T- B A S E D R E C I P E S
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22
From the Kitchen to You
Fermented foods:
One of the most ancient healing superfoods.
Come + Play!
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eBooks