Creamy Low Fat Mango Pepper Tahini Sauce

Mango pepper tahini sauce

Rich and Creamy Mango Pepper Tahini Sauce

This is creamy low fat mango pepper tahini sauce one of the most versatile and simple recipes to date.  Use as is for a sauce to blanket zucchini noodles or a macro bowl, use it as a dip for veggies or thin it out with a little water or fruit juice and use as a dressing.  Make it spicy or mild! uIt is as much like a blank canvas as Zucchini Noodles.

 Recently my son took me out to brunch and I stuffed this sauce along with some Salsa Fresca and a little Ghost pepper sauce into a jelly jar and took it to Ruby Tuesday’s for the salad bar and ate like a pig!
You can use fresh or frozen mango for this recipe depending on your preference.  If you have no coconut aminos and have to use another amino such as Bragg’s be sure to adjust the amount to allow for salt content.
Jade Rochelle Tornquist of The Rawsome Truth on Youtube and creator of the 25,000 member strong Raw Vegan Fruitarians 4 life facebook group not only approved she recreated it herself!
I hope you enjoy!
Serving Sizes:
Zucchini Pasta:
2 large bowls or 1 massive bowl
2-4 large salads
8-12 1/4 cup size cups
  • 1 mango
  • 1 bell pepper
  • 1/4 cup coconut aminos
  • 1/4 cup water
  • 1/4 cup raw unhulled sesame seeds
  • 1 tablespoon sweetener of choice or 2-3 dates
  • Juice of 1/2 of an orange (optional)
Add all to your Vitamix and blend until smooth and creamy. Pour over zucchini noodles, carrot noodles or your choice of veggies.

Raw Vegan Smoked Tomato Bisque

Rich and Colorful ~ Raw Vegan Smoked Tomato Bisque

This creation was one of those kinds that takes shape slowly, born of outside influences and developed into something rich and satisfying while being low in fat.

I’d say it began when my friend Stefanie Weiss posted a recipe for Raw Vegan Mushroom Taco Meat.  She recommended soaking sun dried tomatoes in fresh squeezed orange juice which imparts a sweet and sour acidic note that added well to the recipe.

Another inspiration came while shopping for store bought sun dried tomatoes as I hadn’t been able to replenish my supply of home made (Click here to learn how to make your own).  I came across a smoked variety, to which a friend who had accompanied me exclaimed that those were the only ones his wife will eat.

That is when the recipe took shape in an instant!  It would be Italian inspired with pine nuts, garlic and fresh cracked pepper.  It would be smoky, sweet and rich with all the right savory moves.  And it all began with a bomb…

I came up with the concept shortly after I became vegan and came across the concept of the water saute, which consequently led to low fat, then to the High Carb Low Fat way of eating, culminating in my current state of raw.   Why use just water or broth?  I mean why not add garlic, wine (if you so chose), spices, juices…. You get the picture.  So the flavor bomb was born and to this day it is my favorite way of preparing ingredients for a dish, especially when soaking is involved.

So I bring you my Smoked Tomato Bisque.  May is satisfy your soul 🙂

Serves one starving or two hungry vegans:

For the Flavor Bomb (prepare ahead):

  • 1/2 – 3/4 cup smoked sun dried tomatoes
  • 3-4 Medjool Dates
  • fresh squeezed orange juice to cover sun dried tomatoes
  • 1-2 Tablespoons Coconut Aminos
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • a few turns of cracked pepper

Add all of the ingredients into an appropriately sized container and cover with orange juice.  Let soak for at least 30 min though longer is better.

Be sure to chose ripe Heirloom Tomatoes for added depth of flavor.

Soup Ingredients:

  • 4 pints of cherry tomatoes
  • 1 large heirloom tomato
  • 1 stalk of celery cut into fourths
  • 1/4 cup of pine nuts
  • 1-3 scallions depending upon size
  • fresh basil to taste


Begin by adding 3 of the four pints of cherry tomatoes and the flavor bomb into a high speed blender such as a Vitamix, reserving the basil and the remaining pint of cherry tomatoes.

Blend on high until warm and creamy.

Add reserved pint of cherry tomatoes and basil, pulsing until chunky taking care not to over blend.  You want some texture.

Serve with Raw crackers or leaves of romaine.


Tear Free Raw Vegan Sushi

Tear Free Raw Vegan Sushi

Ahhhh Sushi!  It’s one of those foods that once you get the flavor wedged in your mouth the mere utterance of the word emits tears of joy from your mouth.  If it was never your thing then you just don’t get it but for those on the path to Raw Veganism you know just what I’m talking about.

Now this tear free version is not just for Raw Vegans, Nay Nay!  Anyone who has tried to approach the technique has shed at least one tear.  The rice too thick and pastey, the veggies to long or short, rolls too fat, too skinny…. Agh!  I get all twitchy thinking about it!

That was until my buddy Justin Lee put me on track.  Perusing my newsfeed I came across this.


And in my world the Tearless Sushi Roll was born.  It was genius!  Pick your ingredients, mix them in a bowl with some veggie rice and Pick it, Pack it, Roll it, slice it, Nosh it!

All of these ingredients are totally optional, this is what I used and it was out of this world!

For the filling:

  • 3/4 of a medium head of Cauliflower
  • 1 large Florida or 2 California Avocados (The Florida Variety is lower in fat)
  • 1 large or two smaller mangos
  • 1 large cucumber
  • 2 bell peppers
  • 2 Tablespoons of Nutritional Yeast (optional)
  • 1 Tablespoon of Chia Seeds (helps bind it all together)
  • 1-2 Tablespoons of Dulse flakes to taste

For Rolling:

  • Untoasted nori (if you aren’t a stickler you can just use roasted nori)

Fat Free Asian Dipping Sauce

1/4 cup your choice of Aminos or Namah Shoyu 
1/4 cup apple cider vinegar or Coconut Vinegar to taste
1/4 cup water
1-2 tablespoons grated ginger root
1-2 cloves of Garlic minced into a paste or 1/2 teaspoon garlic powder
1/2 teaspoon onion powder (optional)
1 tablespoon agave nectar, maple syrup, date sauce or sweetener of choice. 
Chili Powder, or crushed red chilies to taste (optional)
Mix all ingredients together in a jar with a screw top lid and shake well.

Preparing the filling

Rice:  The method I use is the wet chop method in my Vitamix.  You simply, break up the head into roughly uniform florets, plop them in your blender and fill with water until they float.  Set the speed to max and pulse, check, pulse, check until you get the rice consistency.

Dice the rest of the veggies up into uniform shapes and toss it all together.

Now the next part can be a bit tricky though you can simply place a line of filling in and roll it up much like…a…uh…joint, cigarette, you get the picture.   But if you want to roll it like the pros grab a sushi mat and watch this video by Russell James – The Raw Chef.

I placed a nice healthy row of the filling about an inch from the edge.

Now this is where the no tears part comes along.  This is where I would lose it.  The rice would fall everywhere, filling ingredients dropping out of the end, sticking to mat, my blood pressure would rise, I’d re evaluate just whether or not I would ever be able to smile again.  But this time all I did was roll it up tight until I had approximately 9 rolls!

Slice and serve with the Raw Fat Free Asian Dipping Sauce and slip away into Sushi Fantasyland.

Raw Vegan Magic Mushroom Pasta Marinara

This is one of those recipes that changes everything, for me at least.  It’s a Frankenstein of the many I’ve come across on-line combined with my incessant tweaking and meddling  The marinaded mushrooms combined with the sweet marinara sauce both look and taste like magic settled on that bed of zucchini noodles, thereby the name.  This recipe is pretty simple with a minimum of additives that are of course optional such as Nutritional Yeast and Amino Acids and the end result is satisfying and decadent despite the low fat nature.  Enjoy!
Magic Marinated Mushrooms
  • 1 pound mushrooms of choice (I used two large portobello and 4 ounces of Crimini)
  • 1-2 Tablespoons of acid (I used Balsamic Vinegar but you could use lemon or lime juice, orange juice Coconut Vinegar, etc)
  • A few dashes of amino acids of choice
  • 1/2 teaspoon each
    • basil
    • oregano
    • thyme
  • 1/2 teaspoon smoked paprika
Toss all together in an appropriate size bowl and dehydrate at 120° for 1-2 hours or until everything else is ready.  You could just marinade them if you do not own a dehydrator.  Thinking about getting one?  Click here before you buy to read what I chose and why.
Marinara sauce
  • 3-4 tablespoons of Nutritional yeast
  • 1/2 clove of garlic or 1 tsp Garlic powder
  • 2-3 green onions
  • 5 dates
  • 2 pints of cherry tomatoes
    • 1/4 to 1/3 cup Sun Dried tomatoes (Click here to find out how to make your own)
  • 1/2 – 1 tsp amino acids of choice or salt of choice
  • 1/2 teaspoon each
    • basil
    • oregano
    • thyme
Toss in your Vitamix or other high speed blender and blend until thick and warm.
Ladle sauce onto a bed of zucchini pasta and top with the magic mushrooms and devour!

The Ultimate Raw Vegan Dehydrator

The search for the Ultimate Raw Vegan Dehydrator.

 This was my Search.

 This is what I found.

This is what I ultimately purchased. 

Here I was 15 days into a 21 day fully raw challenge when it hit.  It was bad too.  That kind of craving that crawls up from your belly.  With teeth.  It sinks in and takes hold.  Pizza. Wait more like PIIIIIIIZAAAAAAAAA.  If I recall I was actually sweating.

I had not long before satiated my craving for Vegetarian pizza with the finding of various vegan cheeses, both store bought and homemade.  But THIS was different!  Raw Vegan Pizza?  Impossible!

To the google!  And that was where I found her.  A recipe.  Not the one I would ultimately make but it was a recipe nonetheless.  Halfway through is where I found it.  6-8 hours at 115 degrees in the dehydrator.

Thus began my search.  I had first purchased an old Canadian model that I found on Craigslist.  After a search I found the keyword “Workhorse” applied to it and it was only 70 dollars so I bought it.  It was loud, heated my whole first floor and had hotspots, but it worked.  I made Sun dried tomatoes in it and was hooked!

But as the realization that this lifestyle was for me set in, so did the determination that this dehydrator was to replace my oven and long ago I found that your creations are oftentimes driven by the quality of your tools.

A few days of intense research ensued and after much deliberation I not only found the perfect one, but at an affordable price.  After All this was to be what i had to use for years to come, so it was an important decision to me.

Let me run through the sequence of my research which led to the ultimate decision.

 Excalibur 3900B 9 Tray Deluxe Dehydrator

 One of the most popular to be found on Amazon and at an affordable price for an “oven”.  Here is the thing though.  Not too long ago this model came with a starting temperature of 85° but thanks to the use of dehydrators to dry the flesh of previously free and living animals they now begin at 105°.  Oh well I thought!  I will be using the dehydrator at 115° most of the time.  Luckily I came across this little video here.

The analog models have a fluctuation of as much as 10-13 degrees at the lower setting.  This would mean that I’m pretty much locked into a potential maximum temperature on the minimum setting so no go on this one.  This brought me to my next choice…

Tribest Sedona Classic

This really got my hopes up.  It had all of the things going for it.  It was designed for the Raw Foodist in mind, it had a dual timer feature and it looked sturdy.  You could imagine my disappointment when I came across two things.

First was the price.  I had intended on investing in one that I would have a long time, it was to replace my oven after all, but I was and still am in the process of building my Tiny House Empire.  Plus if I was going to invest this kind of Cabbage (get it?  Cabbage?  Raw Vegan xD) it would have to have an immaculate track record.  Which brings me to my second point.

It had bad reviews.  Not only on amazon but throughout the web.  It was so low temperature that at times, so said the reviewers, it tooks days to create anything.  The two zone function tended to make it ineffective for either or both zones and for the price I just couldn’t justify it.

So I decided to go back to the video review on the first one which led me to my final choice (and current love of my life, as far as dehydrators go)…

Excalibur 3948CDB 9 Tray Food Dehydrator with Digital Controller and Timer


This did it all.  It had the dual timer function I loved!  This allows you to start your creation at a higher temperature, say 135°, for the first hour and then one 118° for the duration.  This cuts way down on time*.

The temperature range began at 95° which is higher than the old analog but this one is FAR more accurate, with only a fluctuation of 1-3° so in reality it has a starting temperature lower that the analog models of old.

Plus it looked great!  I know, superficial but if you’re obsessing over something you’d like it to look sexy too!

Now the price was not too comforting, if you clicked on the link above, so I headed on over to eBay which I haven’t shopped on for forever.  To my pleasant surprise I found one refurbished at a considerably lower price!  The seller had amazing reviews and I got it in a few days to boot!

 This is the one I purchased. 

If you’ve checkout any of my recipe posts or ran across them on facebook the pictures alone are a testament to how well this amazing appliance works.  It’s quite (IMHO), efficient and has completely revolutionized my lifestyle.  No more will I be without Pizza, Cinnamon Roles, Sun dried Tomatoes, Burgers, Crackers, Corn Chips, the list goes on.  Some of These are not THE healthiest foods to be had on the Raw Vegan path, but they help you stay on track with minimal impact on your journey to optimum health.

I wish you all the best on the path and please leave a comment if I can help in any way.  Please subscribe for updates right to your inbox too!

*Though the heat emited by the dehydrator is 135° the process of evaportation that occurs keep the fruit at a much lower temperature, well below 118°.  Be warned however as the water content of the fruit greatly affects this process.


Winter warming Butternut Squash Soup

One of the most frequently discussed topics for those choosing to transition to a Raw Food lifestyle is how to cope with Wintery cold weather.

Well here is one weapon in your arsenal when shaking of the winter chills. Winter warming Butternut Squash Soup! It’s warm, it’s Vegan and it’s Raw!

Warming Cumin, Spicy Cayenne and sweet buttery squash? I’m getting all warm and fuzzy thinking about it!

Add the following to your Highspeed Blender. I use a laser thermometer like this one to ensure I don’t go over 115 degrees.

1 pound of squash cut up into smaller cubes
1/4 teaspoon of turmeric
1/2 to 1 1/2 teaspoons of Cumin
1.5 cups coconut water, almond milk or coconut milk
1/4 cup cashews (optional)
1 bell pepper
2 dates
Juice from 1 medium lemon
1-2 teaspoons of amino acids of choice (optional)

Blend until warm. I use a laser thermometer like this one to ensure I don’t go over 115 degrees.

Add a pinch of Cayenne, Curry, or Chili Powder.

Stay Warm, Stay Raw, Enjoy!

Sun-dried Tomato Garnish
Blend in a high-powered blender:

½ cup sun-dried tomato soaked in 1 cup of water
Add to blender the juice from 1 lemon

Kaffir Lime Leaf

Putting it All Together

Place butternut squash soup in a bowl and add a dollop of tomato blend.

Slice kefir lime leaves as thinly as possible and add that as your last garnish on top of the sun-dried tomato.

Making sun dried tomatoes in a dehydrator

Case of Roma Tomatoes

Few ingredients add excitement to a dish, Raw Vegan or otherwise, As sun dried tomatoes.  In small amounts they can be found just about anywhere and for little cost.

However keeping in line with Raw Foodist ideals they are typically laden with chemicals and added sodium and to be quite honest, in the amounts used by those following a Raw Vegan lifestyle, the cost can add up.  Raw Dressings, Sauces (Like Marina’s Mushroom Spaghetti Bolognese) and Burgers, to site a few examples, quickly eat up the small packets picked up at the local supermarket.

Enter the Dehydrator!  The hero (and answer to the oven) of the Raw Foodist Kitchen.  Making your own sun dried tomatoes is cost effective, you get a better quality product and so rewarding!  You can tweak the spices for different dishes or leave them out if you want them to be versatile!  Your way, right away!  Well maybe not right away.

I’ve compiled a guide that will help you take the guess work out of making your own.  Don’t have a dehydrator?  No worries!  I will be posting a comprehensive review Right here of the one I found and my reasons for selecting it, just Subscribe and you can receive updates so you won’t miss it 🙂


One Case of firm ripe roma tomatoes (Check out my page on Finding Wholesale Produce).

 Italian Herb Blend
  • 1/2 – 1 Tablespoon Himalayan Salt (or salt of choice)
  • 1 Tablespoon Dried Basil
  • 1 Tablespoon Dried Oregano
  • 1 Tablespoon Dried Thyme
Other options:
  • Curry Powder
  • Zatar Seasoning
  • Mexican Blend
  • Moroccan Blend


If not using organic tomatoes add to a sink full of water and approximately 1/3 to 1/2 cup of white vinegar.
Soak for 15 min or more and scrub with a Veggie Brush.  I like this one.
I’ve found that simply cutting off the top portion works best for me, this removes the stem quickly.
Cut the tomatoes into thirds or fourths depending upon the size of the tomato so that they are uniform.
Place the tomatoes onto teflex sheets. I like these, they are economical and fit my Excalibur perfectly.
Sprinkle a small amount of your spice blend on each tomato.
Roma Tomatoes Ready for the Dehydrator


Set dehydrator temperature to about 140°F for 1 hour then 118 for 20 hours.

In approximately  slide the teflex sheet onto the counter, press tomatoes flat, flip them over and place directly on the tray (without the teflex sheet)

At this point you decide whether to season the other side, keeping in mind that as they dry the flavors condense.
Continue drying until done periodically turning the tomatoes and flattening them gently.
This is important!
Be aware that not all of the tomatoes will dry at the same rate. They do not all have the same amount of moisture, nor do they experience the same temperature and air circulation while they are drying so remove them individually as they reach perfection.
You will know when they are done as they will be dry to the touch but still flexible.
Store them in mason jars, or your choice of air tight container.  Please check out my page on Creating your own vacuum system for mason jars Right Here.


Efficient Use of Leftovers in a Raw Vegan Diet

Efficient Use of Leftovers in a Raw Vegan Diet

One thing you will quickly notice when you embark on the path of including more fresh raw fruits and veggies into your diet is the amount of potential waste.  You need a way of efficiently using scraps.

Loved your first drink of Fresh Almond Milk!  What to do with the left over pulp?  Just learned the easiest way to Julienne those Bell peppers!  Oh but the left over tops and bottoms…

Just because you have these leftover scraps doesn’t mean you have to create waste.  To the contrary.  Let’s help you transform waste into wants.

Dressings and sauces:

Dressings and Sauces are a valuable weapon in your war against waste.  I save all of my peppers and zucchini weenies (the stem left over from making doodles), to name a few, in a mason jar in the fridge.  When a dressing calls for a pepper I usually have enough seeds, core and scraps to equal a pepper.  If a sauce is a little thin or I’m trying to reduce the fat from say an avocado I’ll add some of the zucchini weenies.

Crackers and Cookies:

If you think you’d miss your oven on a Raw Vegan diet you’d be wrong. Warm cinnamon buns, sweet or savory pizzas, crispy crackers and warm gooey cookies can not only be had thanks to the dehydrator but they are actually good for you! And not in the way “healthy” snacks and desserts are marketed either.  You can Incorporate Carrot Pulp from your juicer into delicious ginger carrot cookies.  Almond pulp from making Fresh Almond Milk can be incorporated into “cheesy” Crackers.  I will be writing a comprehensive guide on choosing and purchasing a dehydrator so be sure to subscribe for updates 🙂

The possibilities are endless when you take the time to make use of your scraps, seeds, pulps and weenies.  Of course you could always just compost them but where’s the fun in that?

Fun Fruitastic Cereal Bowl

Remember Saturday mornings as a kid? Cartoons and a big bowl of cereal! But now I’m a little older and a little wiser and I know what those grains can do to my digestion.

Not to mention the dairy milk? I’ll do without the cancer and allowable plus content thank you.

Whole fresh fruit, freshly made almond milk and a few choice toppings make this Fun Fruitastic Cereal Bowl every bit as satisfying but so much more wholesome, nutritious and fulfilling.


  • 2 -3 Bananas
  • 1/2 Medium Maradol Papaya
  • 1/2 to 1 Cup fresh Berries of Choice
  • Almond milk as needed (Recipe Here)

Toppings (feel free to add your favorites)

  • Raw Shredded Coconut
  • Raisins
  • Chopped Dates
  • Cinnamon
  • Maple Syrup (optional)
  • Raw Granola (optional)
  • Anything your heart desires

Place fruit in a large bowl, add as much almond milk as you love and scatter the topping around.  Drizzle maple syrup if desired 🙂

Bon appetite!