Hemp seeds are the most nutritious seed in the world and have a near perfect balance of proteins, essential fats, vitamins and enzymes. The protein in hemp seeds is easily digestible, all 10 essential amino acids are contained within these incredible seeds. Hemp seeds are also abundant in omega-3 fatty acids, as well as GLA, a unique form of omega-6 that is not found in any other food.

I get asked about this recipe all the time, it is definitely a huge hit among muffin lovers! The great thing about these muffins is that they are low fat, gluten free, soy free and of course, VEGAN! The bananas in this need to be super ripe for the best flavor, and also because that is when bananas are at their healthiest. At only 1/4 cup of maple syrup total, (4 Tablespoons = 1/4 cup, and 3 teaspoons = 1 Tablespoon), each muffin only has 1 tsp. of maple syrup.

Pancakes are a food that bring back so many memories for me as a child. Sundays after church were always pancake and waffle days with my family. We would have all different kinds of varieties like blueberry, chocolate chip, banana, peach and strawberry. Always with pure Vermont maple syrup and always fresh and homemade. The great thing about pancakes is that you can make them both gluten free and vegan, and they are still amazing and delicious!

These breakfast “nachos” are one of my favorite, fresh and easy breakfast options. They are so easy, and you can really change up the ingredients to accommodate what you already have on hand in your home! If you’re not in the mood for a juice or a smoothie, or just want something additional to eat or serve to your family and friends, give these a try. They definitely won’t disappoint!

I’m still on a blue and purple fruit simple food theme this week! We all need more purple in our diets and lives! This acai mint chia pudding is so super easy to make, and the flavor combination is incredible. You can skip the vanilla if you don’t have vanilla powder or fresh vanilla beans. I definitely do not recommend using vanilla extract here.

This is another super easy superfood pudding you can make with just a few simple ingredients you probably already have in your home. Keeping nuts and seeds in your freezer at all times is a great way to guarantee that you can whip up a fast nut milk, a pudding, a nut and seed bar or a snack, in a pinch. Plus, the freezer keeps all of your nuts and seeds from becoming rancid which can happen quickly especially in warm weather.

Sunday mornings are often brunch mornings for our family. We each like to pick out a few recipes in the breakfast and lunch category, and then add some raw juice or smoothie shots, and specialty organic teas. Today was extra special because it is the first day of March, which for me is birthday month! We celebrate birthdays for a whole month in the Rawganic household and this one happens to be mine!!!

For a warm, easy and protein-rich breakfast that will keep you warm on chilly mornings, you have to try this quinoa bowl for two! INGREDIENTS: 2 cups cooked quinoa, 2 teaspoons Ceylon cinnamon, ½ teaspoon fresh nutmeg, ½ cup walnuts, 1 apple, peeled and cut into chunks, 1/4 cup almond milk,

These bars are a perfect quick and nutritious breakfast or anytime snack. There are three ways to prepare these: refrigerate, freeze or dehydrate. I’ve had them all three ways and they are delicious! Feel free to swap out cashews for pecans, almonds for walnuts, and use dried apricots and dates in place of figs.

This is for my acai-bowl loving people. I’m pretty obsessed with the beauty of acai bowls in all of their nutrient dense tastiness! There are endless varieties of these bowls of goodness, and you can change them up all the time. To me it’s a little bit like unwrapping a new present with every bite.

INGREDIENTS: 1 cup pineapple (fresh or frozen), 2 frozen bananas, 1 tsp vanilla bean powder (or vanilla extract), 1/4 cup fresh coconut, 1 tsp. maca powder, 1 cup coconut water. Blend and enjoy!

This is dinner. Well, tonight it is. It is super hot and humid, and raw ice cream is a perfect refreshing and nutritious choice. Filling too! You can make many different variations, I happen to love the combination of star anise with mango. The cinnamon gives it a little added depth.

“PEACHES”: 1 Cup frozen organic peaches, 1/2 carrot, 1/2 cup almond milk, 1 TBSP. coconut nectar (or sweetener of choice), Ice. Blend and pour into glass. CREME: 1 Frozen ripe banana, 2 vanilla beans scraped out (or 1 1/2 tsp pure vanilla), 1 TBSP. Lucuma, 1 tsp. non-gmo soy lecithin, 1 TBSP Coconut butter, 1/2 cup water, Ice. Blend and scoop out of blender onto PEACHES!

So many people feel like they wouldn’t be able to have delicious tasting treats on a plant based lifestyle. I created Liana’s Cake Shakes to show everyone how delicious raw vegan food truly is, and since launching it 2 years ago, it’s still one of our top-sellers! Here is one of my favorites from the book,

INGREDIENTS: 1 cup blueberries, 1 very ripe large frozen banana, 1 cup frozen mango chunks, 1 handful kale, 1 tablespoon spirulina, 2 teaspoon tocotrienols, 1/2 cup brazil nut milk.

INGREDIENTS: 2 cups frozen blueberries, 1 cup frozen grapes, 1 fresh guava. Blend and enjoy!

Smoothie bowls are the perfect meal any time, but especially in the summer! Here’s today’s creation: 1 cup baby spinach, 1 cup frozen mango, 1 frozen banana, 1 tablespoon tocotrienols, 1 tablespoon cacao nibs.

I just made this amazing smoothie for my daughter’s lunch before she heads out to the ocean for paddling practice — a sport that requires a lot of energy and muscle strength! She loves this smoothie, and it comes LOADED with EFA’s from the ground flax, protein and selenium in the Brazil nut milk, lecithin which supports cardiovascular health, nerve function, brain function, and liver function, and of course, tons of energy from the bananas, dates and blueberries.

I had one of the most delicious, creamy, dreamy, nourishing, energizing, nutrient-packed breakfasts this morning: acai-coconut dream bowl! Of course, acai bowls come in many shapes and sizes and I’ve had some really delicious ones at various farmers markets and cafes around the island.

Kiwi fruit is a delicious little green fruit that is native to China and known as the Chinese gooseberry, but then imported and grown in New Zealand where it was re-named kiwi after the bird native to New Zealand. Kiwi fruit is incredibly flavorful and healthy. If you can source it where you live I highly recommend trying this smoothie because it is delicious.