Living E-book

Tuesday, June 30, 2015

Korean Meatballs

Korean Meatballs

2 c water
1/2 lb. ground 'pastured' beef
1/2 lb. ground 'pastured' pork
1/2 lb. ground 'pastured' lamb
2 fresh pineapple chunks minced
1/2 t oregano chopped finely
1/2 t thyme chopped finely
1/2 t rosemary chopped finely
juice of 1 key lime
juice of 1 lemon
5 -8 mint leaves chopped
2 T Korean red pepper paste
salt to taste

Combine all ingredients
Mix well
scoop into balls
Put in a pan with water
Simmer until done
Serve with bread, rice etc.

Plantain Bake (Pastel de Platano)

Plantain Bake
(Pastel de Platano - Puerto Rico)


2 packs of cilantro (15 oz each)
3 c sliced crimini mushrooms
1 and 1/3 c diced tomatoes
1 pack beyond beef (minced vegan meat - pea protein- 11oz/ pack)
1 lb. Healthy and Chopped Veggie Mix
(broccoli, carrots, green cabbage, red cabbage, jicama, green bell pepper, radish, celery)
2 c Tomato basil marinara sauce (Trader Joes)
6 T green olive tapenade
6 T olive oil
.75 oz organic chives (chopped)
sea salt to taste
1/3 c of chopped basil
1 and 1/2 c chopped egg plant
16 oz. steamed french lentils
3 T hot sauce (mild - optional)
1/2 pack vegan cheese

10 ripe plantains mashed (for 2x 6 in. square dish)


Saute all ingredients until done

Top with mashed plantains
Bake in a pre-heated 350 degrees oven for 35-40 min.


Plantains raw

Eggplant raw


Raw Key Llime Cashew Cheesecake

Raw Key Lime Cashew Cheesecake

2 c cashews
3/4 c melted coconut oil
1/2 c lime juice
1 c agave nectar or real maple syrup

1 & 1/2 c almonds ground
1 & 1/2 c walnuts ground
1 & 1/2 c cashews ground
1/2 c chopped soaked pitted deglet dates plus 1 T water - pulse

Note: use any nuts

Put all ingredients in a blender
Blend until smooth in consistency
Pour over crust
(I used small square plastic containers here)

Process all nuts in a food processor
Add the dates
Process again
Press on a container

Pour the cheesecake filling on the crust
Serve as is or,
Sprinkle some nut mixture on the cheesecake


Cashews, raw

'Raw' Dehydrated Bread with Meat

'Raw' Dehydrated Bread with Meat 
3/4 c plums chopped (1 med. plum with skin)
1/2 c red bell pepper sliced
1/2 c golden flax seeds
1 T cinnamon powder
2 T olive oil + 1 T cinnamon
3/4 c brazil nuts soaked (20 min.)
salt to taste
1 egg
3 T pepitas, soaked (5 min.) for topping
3 T sesame seeds,soaked (5 min.) for topping
4 T nutritional yeast
1/2 c ground 'pastured' lamb

Put all ingredients in a food processor
Put on a teflex sheet
Score to separate bread pieces when done (see pic)
Dehydrate for more or less 8 250 degrees F
Serve with any spread, eat with salad, as bread for burgers etc.

'Raw' Dehydrated Rectangular Meat Burger

Red Bell Pepper

'Raw' Dehydrated Rectangular 'Pastured' Meat Burger (No Added Salt)

'Raw' Dehydrated Rectangular Meat Burger
(No Added Salt)

1 lb ground  'pastured' beef
1 lb ground 'pastured' pork
1/4 lb. ground 'pastured' lamb
3/4 c red bell pepper sliced
5 T olive tapenade 
1/2 T Italian seasoning
4 T juice of mixed citrus juice (key lime, lime and lemon)

Put all ingredients in a food processor
Put on a teflex sheet
Score and make rectangular burgers
Dehydrate at 250 degrees

Make A Rectangular Burger

Eat with 'Raw' Dehydrated Carrot Bread
Serve inside bread with tomato slices and lettuce plus ketchup and mustard
or take as a snack so you will not run out of food when travelling. It may not be refrigerated.





Red Bell Pepper

Saturday, June 13, 2015

Lasagna with 'Nut Cheese' (for 12) Plant Based (Vegan)

Plant Based Lasagna Cooking Class
by June Roca

Lasagna Video

Note: you can eat this by itself or with any kind of meat

2 eat plant based food and 10 eat both plant based and animal meat based food.

What did we make?
1. Two lasagnas in a 7.5 x 7.5 square dish
2. Fruit with nut cheese cream and store bought cranberry orange cake
3. Spring mix vegetable salad with bell peppers and tomatoes in sage, olive oil, rice vinegar dressing

To Make Vegetable Filling
1 pack tofurky (Italian flavor)
1 pack chicken-free strips
4 vegetarian hotdogs
10 leaves sweet basil
1 t rosemary minced
1 and 1/2 T fresh oregano minced
1/2 orange med. bell peppers
8 small bella mushrooms
1 t hot sauce
2 c marinara sauce flavored with garlic
1/8 c cornstarch

To Make Sauce for The Bottom Layer
1 and 1/2 c marinara sauce
1/4 c cornstarch

To Make Tomato Layer:
1/4 c olive oil
1/2 tsp fresh chopped thyme leaves
salt to taste
8 roma tomatoes sliced in 1/8 - 1/4 in. pcs.

Combine tomatoes with salt, oil and thyme

To Make Eggplant layer:
1/4 c olive oil
1 big eggplant sliced into thin pcs. lengthwise
1 T salt
1 tsp fresh chopped thyme leaves

Sprinkle eggplant with salt
let stand for 30 min.
wash the eggplant
squeeze water out of the eggplant until water is not salty anymore
Set aside.

Spinach Layer:
1/8 c olive oil
salt to taste
16 oz. thawed frozen spinach (water squeezed out)

Squeeze water out of the spinach
combine spinach with oil and salt.
Set aside

Cashew Sauce:
1 and 1/2 c cashews
1/2 c pine nuts
1/4 of the sweet yellow pepper
5 c water
salt to taste
1 t garlic powder
1/4 c nutritional yeast

Blend all ingredients in a powerful blender ( blendtec etc.)

Salad Dressing:
olive oil
key lime juice
rice wine vinegar
sage minced

Mix together well.

Other Food Items:
1 pack almond cheese

Slice the eggplant lengthwise, salt, rinse and dip in the olive oil mixture
Slice the tomatoes in thin slices and dip in the olive oil mixture
Thaw the frozen spinach and dip in the olive oil mixture
Make the vegetable protein filling
Layer the eggplant at the bottom of the baking pan
Add the spinach on top
Add the tomato sauce on top
Add 3/4 c almond cheese
Add the vegetable filling
Drizzle the nut cheese sauce
Sprinkle some more cheese (optional: add tomato slices on top)
Bake in a pre-heated 350 degrees F oven for about 40 minutes

Nutrition Information

Spinach 1 oz.

Cashews 100 g



Friday, June 5, 2015

Meat Taco with 2 Kinds of Salsa

Meat Taco with Veggies

Click the Video Link

1/2 lb.ground 'pastured' pork
1/2 lb. ground 'pastured' beef
1 c diced carrots
1 c finely chopped broccoli
1/2 t cumin
1/2 t cinnamon
1/4 t salt
1 c water (for boiling the meat)

Put the water and the meat in a hot pan.
Add the carrots and broccoli
Add the cumin, cinnamon and salt
Simmer until the water evaporates and the meat sizzles in its own oil.
Serve 3 T of meat on top of a corn (or flour or rice) tortilla.
Drizzle some salsa on top
Squeeze juice of 1/2 lime
Optional: Add avocado slices and cheese

Taco Sauce: Salsa Arbol
(Orange Salsa)

Salsa Verde
(Green Salsa)

Plantain Fries with Green (Tomatillo) and Orange (Chille Arbol) Salsa


Meat and carrots in the pan with water

Meat, carrots and broccoli

Meat, carrots, broccoli and spices

Corn tortilla with meat and veggie filling plus salsa verde and salsa arbol

Added cilantro on top

Added cheese and avocado on top

Plantain Fries

Plantain Fries


(Batch 1)

2 T flour
2 T cornstarch
1/2 c powdered coconut milk
1/2 c water

Vegetable Oil for frying
1 plantain to be fried

(Batch 2)

5 T flour
2 T cornstarch
1/2 c powdered coconut milk
1/2 c water
1 T dessicated coconut

Vegetable oil for frying
2 plantains to be fried

CLICK on the Picture


Heat oil in a deep pan
While the oil is warming up, mix the batter ingredients
Dip the 'french fries cut' plantains in the batter
Fry until golden brown
Taco Sauce: Salsa Arbol
(Orange Salsa)

Salsa Verde
(Green Salsa)

Plantain Fries with Green (Tomatillo) and Orange (Chille Arbol) Salsa

Wednesday, June 3, 2015

Vegetarian Taco: Seitan Filling

Vegetarian/ Vegan Seitan Taco


1 pack 'Sweet Earth' Chipotle Style Seitan 
1 T nutritional yeast
1 and 1/2 t taco seasoning
1/4 t salt
1/2 t smoked paprika
1 c red onions diced
1/2 c tomatoes diced
1 c red bell pepper sliced
2 c water (to boil the seitan)
2 T olive oil (to fry the seitan)


Boil the seitan and carrots in water.
Add the oil.
Add the rest of the ingredients.
When done, pulse in a food processor or chop into small pieces.
Serve on top of a warm corn or flour tortilla.
Spoon some salsa on top.

Other Food Items:
corn or flour tortilla
sliced avocado


(Raw) Salsa Verde

Salsa Arbol



Seitan being sauteed in oil

Seitan pack (non-GMO verified - according to the pack)

Seitan and carrots

Cooked Seitan 

Warm corn tortilla with seitan filling on top

Pork and beef taco filling with seitan filling on top of a warm corn tortilla