Hi Folks,

Don’t forget about our Customer Creations Contest that runs every month.  It’s a great way to win a couple hundred dollars in credit notes that you can use in our store.  Below are some contest winning recipes.  Check out our website for videos of how the recipes are made http://www.upayanaturals.com/category_s/96.htm.




How to Enter

Make a raw food creation using the feature product of the month:  ie. Cashews


The winner will be announced via email and featured on our product page. The winning recipe/video will become the property of Upaya Naturals. Please email us if you have any questions that are not already answered below.

How to Enter:
Option A:
“Recipe with photo”
Make an original raw vegan dish creation featuring one or more of the above products. Take a picture of the finished dish and/or one with you and your dish in picture), email us the recipe with name of dish, your name and province/state and attach the pictures. Due by end of the month-Done!

Option B: “Video Entry”
Create a raw food recipe demonstration using one or more products from the above product line, upload it to our YouTube page and email the link to info@upayanaturals.com
Make it under 10 minutes. Please provide your full contact information in the email including recipe with measurements. (You do not need a fancy camera to do this, we have entries done with a cell phone and they are just fine!) Due by end of the month-Done!


Each month we will start a new contest with a different product to be featured from our website that you will base a recipe or your signature dish on for your video entry. This is a chance to show off your culinary skills and creativity to thousands of people. It will also be instrumental for those that are new to Raw Foods and the products that we carry as the winner will act as a video spokesperson for the featured product.

Requirements for Entry:

– You need to say your first name and what province you are from (International – say the country; U.S.- say the State) as well as the name of the dish you will be creating. (Example: Hi My name is Mary from Ontario and I will be creating my delectable triple chocolate turnover). Make the name of your dish interesting yet applicable to what the dish entails.
– Recipe must be original and not copied from a book. This is YOUR dish!
– All ingredients must be vegan and raw (no honey, no animal products or by-products) and must not be heated above 120 deg. Fahrenheit. Frozen is okay if applicable to the dish. If there are some ingredients you cannot find that are ‘raw’ that is okay, please inquire if you like.
– The video must be posted on your YouTube account or ours and a link must be emailed to Upaya Naturals. (Youtube accounts are free and easy to sign up) The winner must submit a copy of the video which will become the property of Upaya Naturals along with the recipe.
– A written recipe must also be submitted via email and must include your name (first name only is okay), your province/state, name of dish, ingredients, measurements and instructions on how to make the dish.
– Make sure the video states the ingredients and amounts used in the recipe as well as show the audience how to put it together.
– You must mention that “The featured product(s) can be purchased/ are available at upayanaturals.com” and clearly show the featured product(s) on the video. If you happen to use other products that we carry that are NOT the featured product make sure to state that they also can be found/purchased at Upaya Naturals.
– The video must not be longer than 10 minutes in length so you may have to edit it. Make sure to review your video thoroughly.
– Be creative and make it fun and interesting – show us your personality.
– Contest open to everyone. You do not need to be a ‘Raw Foodist’ or ‘Vegan/Vegetarian’ and do not have to use any of these diet/lifestyle labels in your demo or recipe, however the DISH/RECIPE DOES HAVE to be RAW & VEGAN. Children may enter as well however, if they need supervision for safety – 1 adult caregiver can be their “assistant” during their video demo. If you are a professional chef, then you MUST STATE THIS IN YOUR VIDEO as you will not be judged with other contestants. If we receive enough entries from professional chefs (this includes people who work in restaurants or do catering or manufacture prepared raw foods/snacks) then there will be a second category for judging. If you do NOT state you are a professional chef, your entry will be automatically disqualified.
– One Entry per person. If you would like to submit a video as a 2 person team, the recipe must reflect the work of 2 people not just 1 (Teams of 2 will be judged harder as there will be the collaboration of 2 people instead of 1). No more than 2 people submitting the video. If you would like an assistant in the video it is okay however they will not have their name submitted for the entry or on the recipe.
– The video must be audible and coherent (so a viewer would be able to follow along easily). Leave negative/hateful comments, profanity, racist and sexist language out of the videos (you can be entertaining without being offensive). Plugging other companies or your own personal business is not permitted.

Video Recording Equipment
– You may use a basic camcorder or I-phone as long as the volume and picture is clear (not jumpy so that it is hard to watch, nor inaudible so that one cannot make out the ingredients or instructions)
How will the video be judged?
All videos will be reviewed by Upaya Naturals and be judged on the following criteria. Winners will be announced at the beginning of the following month in an email mail out (make sure you are on our mailing list).
– Originality and creativity of recipe. Visual Appeal? Was recipe emailed in with Contestant’s name, province & name of dish/recipe.
– Originality and creativity of video
– Did the video and your recipe meet all the above requirements?
– Was the video informative? Did it clearly explain how to make the dish and was it easy for the viewer to understand? Was it also interesting to watch?
– Was the volume of the recording audible and clear.
– Was the video image clear.

Photo Entry Winner:
– $100 Gift Certificate at Upaya Naturals
– recipe displayed on website

Video Entry Winner:
-$200 Gift Certificate at Upaya Naturals
– recipe displayed on website

OLE MOLE by Tikka of Toronto, Ontario

A recipe for Mole sauce can vary from town to town and mother to grandmother. It is essentially a mixture of hot peppers and various spices – some include chocolate, nuts, seeds and tomatoes. It is typical for each batch of Mole to begin with onions cooked in lard – an inappropriate step for raw vegans! In my version, almonds and dates are blended with raw carob powder and many fragrant spices – all raw, vegan and full of flavour!

YEILD: 2 Cups

1/2 cup Almonds, soaked
6 Dates, pitted and chopped
1 Shallot, finely minced.
2 tsp Ceylon Cinnamon
4 tbsp Raw Carob Powder
1 tsp Cayenne (more or less to taste)
1/2 tsp ground anise
1 tsp Sea Salt
1/2 cup water


  1. In a high power blender, grind almonds and dates until no large chunks remain.
  2. Add shallot, cinnamon, carob, cayenne, anise, sea salt and the water to the mixture in the blender and blend until smooth. Add more water if needed to achieve a smooth consistency.
  3. Taste and adjust seasonings, if necessary.
  4. Serve sauce with crudités and crackers – or on a raw corn chip with avocado and salsa!


Pistachio Orange Kale Rib Addiction – by Stephanie from ON

1/4 cup goji berries *

1/3 cup salted raw pistachios*

1/4 cup raisins*

filtered water

rind of 1 organic orange

juice of 1 organic orange

2 pinches red pepper flakes

2 dashes cayenne pepper

1/2 tsp smoked chili or chipotle spice*

1 bunch lacinato kale washed and dried


Placegoji’s, pistachios, and raisins in shallow glass dish and cover with water to soak for 4-8 hours. Place all ingredients except kale in blender or food processor. I love my Blendtec purchased from Upaya with the wildside container! Pulse until all ingredients are mixed and nuts and raisins are chopped and well blended. Chunks are good! Place kale in large bowl and mix with the rib sauce. Massage kale gently and ensure even coverage of sauce. Place on parchment lined tray and dehydrate at 115 degrees for 12 hours (overnight) or in oven at lowest temp. Be sure to flip kale ribs halfway through dehydrating time to ensure crispy ribs.

All itmes with (*) can be purchased from Upaya Naturals.



Raw Raw Wraps – by Stephanie & Grady from ON


1/2 coloured pepper
1 small zucchini
1 med carrot
1/2 cup beat pulp or other juicer pulp
1/2 cup frozen organic corn, thawed
1/2 cup sundried tomatoes, soaked for 2-6 hours, drained
1 cup spinach or kale
1/2 fresh lemon juice
dash of red pepper flakes
1/2 tsp tumeric*
1/2 tsp cumin
1 tsp chili powder1/4 -1/2 tsp sea salt*
1/3 cup ground flax seed *
1/2- 3/4 cup ground pumpkin seed *

* – indicate items that can be purchased from Upaya Naturals

Process hard cubed veggies in food processor to shredded pieces. Add remaining vegetables to processor and process until mixed. Then add in spices and lemon juice. Once spices are well mixed add ground flax and pumpkin seeds and mix lightly. Mixture should be thick and sticky but not runny. Let mixture sit for 10-15 min so it becomes a little more pasty and it will stick better. Then place a large ice cream scoop of mixture onto parchment lined tray and spread with pasty knife in 6-8 inch circles. Dehydrate for about 8 hours total. After about 5 hours turn wraps to allow both sides to dehydrate. Recipe makes about 8, 7″ round wraps. Store in airtight container in fridge for about a week and enjoy.

Herbal Iron Bliss – By Mary from BC


3/4 tsp dandelion leaf
3/4 tsp dandelion root
3/4 tsp nettle leaf*
3/4 tsp raspberry leaf
1/2 tsp alfalfa leaf*
1/2 tsp yellow dock root
1/4 tsp hawthorn berries (ground)
1/8 tsp green stevia* + pinch of pink salt*
1 TBSP yacon*, or agave*

Grind all of the herbs together in a small blender. Add sweetener. In a bowl combine the following:
1 TBSP kombucha
1 TBSP fruit concentrate* (Pomegranate*, or Black Cherry*)
1 1/2 tsp blackstrap molasses
1 1/2 tsp nutritional yeast*
1/2 tsp spirulina powder*
1/4 Cup sunflower seeds* (soaked, dehydrated & then ground)
1/4 Cup raw almonds* (soaked, dehydrated & then ground)
2 TBSP hemp hearts*
1/4 Cup Yacon*, or Agave*
1/4 Cup Cacao Powder* or Carob*

Add the herbal combination to this and mix well.

2 TBSP hemp seed*, sesame*, and ground cacao nibs*.

You can make any shape you want with your dough and then roll in the coating. Yummmm! Good Iron content.
*Available at Upaya Naturals

Mulberry Chocolate Treats – By Regina from BC



6 dates* (soaked and mushed)
2 Tbsp cacao powder*
1 Tbsp tahini*
2 Tbsp cacao nibs*
2 handfuls almonds* (chop in food processor* with s blade)
1 Tbsp coconut oil*
2 pinches chilli pepper
1 tsp kelp powder*
1/4 tsp sea salt*
2 handfuls mulberries* (ground into flour with vitamix)
2 handfuls mulberries* (cut into pieces)

Mix all ingredients – Grease a dish (forming mold) with coconut oil – Pack the mixture into the mold
Freeze for one hour – Cut into pieces and enjoy!

Mulberry Chocolate Treats are best kept in the fridge or freezer and enjoyed cold:)
*Available at Upaya Naturals


Maqui Berry Sesame Flax Crackers – By Sandy from BC


8 bananas or 4 cups Berries (low glycemic option)

2 lemons (just for zest)

1 cup dates* (soaked in 1 cup of water) or 1 TBSP Yacon* (low glycemic option) .
Adjust amount to taste or to desired moisture content

2 cups of ground flax* (soaked in 2 cups of water)

1 cup of whole flax* seeds

2 cups of sesame seeds* (grind half)

1 cup of barberries*

2 heaping Tbsp maqui berry powder*
Blend or mash the bananas with the dates.

Blend the soaked flax if your blender can handle it. Add soak water if necessary.

Add the lemon zest, the barberry and maqui berry, sesame seeds, and whole flax…..

Mix it all together and put on trays (using dehydrator sheets) into dehydrator*

Set timer for 15 hours

Flip half way through or when dry enough to peel off sheets.

Add more time for desired dryness.

*Available at Upaya Naturals

Raw Mesquite Mousse Pie – by Jameela from AB


Cacao Crust:

1/2 cup raw organic almonds*

1/2 cup raw sprouted buckwheat groats*

1/4 cup raw pumpkin seeds*

1/4 cup raw hulled sunflower seeds*

4 Dried Figs*

4 Medjool dates*

3 Dried prunes*

1/4 cup raw cacao*

1/2 teaspoon cinnamon*

1/2 teaspoon vanilla bean powder*

1/8 cup water


Mesquite Mousse Filling

1/3 cup chia seeds* soaked in 1 cup water for about one hour

1/4 unsweetened non-dairy milk

3 tablespoons mesquite powder*

1 teaspoon maca powder*

2 tablespoons raw organic almond butter*

1/2 teaspoon cinnamon*

1/4 teaspoon nutmeg*

1/4 teaspoon vanilla*

1/3 cup raw coconut nectar*


*Available at Upaya Naturals


For the crust:

Blend almonds, buckwheats groats, and seeds in a food processor until finely ground. Add in raw cacao, cinnamon, and vanilla bean powder until all the dry ingredients until well combined. Finally add in the dried fruit with water until mixture comes together and forms a soft dough. Press this dough into a pie pan lined with plastic or parchment and refrigerate while making the mousse filling


For the Mousse Filling:

Blend the soaked chia seeds ( should be very gelatinous) with the rest of the ingredients (unsweetened non-dairy milk, mesquite powder, maca powder, raw organic almond butter, cinnamon, nutmeg, vanilla, raw coconut nectar) until it forms a uniform pudding-like texture. Pour this pudding into the cacao crust and top with coconut chips and cacao nibs then refrigerate for about 2 hours or overnight. Enjoy this decadent raw superfood dessert for any occasion!

Raw Chocolate Fudge Brownies (Nut Free!)- by Wahida from AB

Brownie Base
1 cup oat flour*
1/2 cup pumpkin seeds*
1/2 cup sunflower seeds*
6 medjool dates pitted*
1/2 cup raw cacao powder*
1/2 cup coconut nectar*

1/4 cup coconut nectar*
2tbs extra virgin coconut oil*
1/4 cup raw cacao powder*

soaked and dehydrated buckwheat groats*
raw cacao nibs*
shredded unsweetened coconut*
hemp seeds*
chia seeds*

*Available at Upaya Naturals

Blend flour and seeds until fine crumbs. Add in dates cacao powder and
coconut nectar blend until moistened and comes together. Press into
square pan lined with parchment paper and refrigerate while you make
the fudge layer. For fudge layer combine coconut nectar, coconut oil,
and raw cacao powder in food processor until fudge forms. Spread on
top chilled brownie base then sprinkle buckwheat groats, raw cacao
nibs, shredded coconut, hemp seeds, chia seeds on top of fudge layer
and chill for 1 hour. Cut into squares and enjoy a nutrient dense
guilt free dessert!

Power balls! – by Michelle from BC

1c medjool dates*

3/4c walnuts*

3/4c almonds*

2 tbsp chia seeds*

1 tbsp coconut oil*

2 tbsp ground flax seed*

2 tbsp cinnamon*

1 tbsp moringa leaf powder*

1 tbsp hemp protein powder*

1 tbsp raw carob powder*

1 tsp maca*

1 tsp spirulina*

pinch of himalayan crystal salt*

1 tbsp water (if the consistency is still crumbly add more)

throw everything into a food processor & mix till smooth. Roll into balls & into coconut flakes. Store in fridge and ENJOY!!
*Available at Upaya Naturals

Alive and Active Cabbage Rolls with Pecan-bacon – by Joanne from MB

(this is a very simple recipe to make, albeit, it does need several days to prepare all the ingredients)
(all measurements are approximately eye-balled )

1/2 cup raw pecans*, soaked over night, drained and allowed to dry
1 cup quinoa*, soaked, drained and sprouted
1/4- 1/2 cup kimchee (kimchee can be very spicy and overpowering, less is probably better until you get a taste for it)
1 cabbage head, fermented.
*available at Upaya Naturals
Chop pecans and kimchee, add to sprouted quinoa.
Roll in fermented cabbage leaves.

* soaked organic rice could be used for a more authentic cabbage roll.
* soaked dried tomatoes* could be replace kimchee, however you would lose that probiotic benefit.
* if you are not going to make your own kimchee, it can be purchase at many Asian grocers.
Be-wary and read the labels, as some may contain MSG or fish sauce (I found one that contained shrimp) and therefore would not be vegan.
* I fermented my cabbage head for a week in cabbage juice. Apparently a properly fermented cabbage head takes a year.
Although, I’m certain all the leaves had probiotic activity (each leaf had a fermented taste and smell to it) several layers into the head were still very hard and raw. (which is good if you like very raw cabbage!)
I’m sure if they had soaked longer, they would have been more pliable and easier to work with.
The leave may ferment faster if you could separate them from the head first (I found that difficult to do without damaging) and laying them flat while they ferment.
Or other heavy flat leaves could be used instead.. perhaps kale or boc choy?
* sour cabbages are a specialty but can be found and purchased in some grocery stores.
However most of these cabbages will have been pasteurized so I am not sure how good that would be for the probiotic life.
* I had to remove the thick veins before rolling the leaves.
One leaf can make one large roll, or if sliced in half when removing the vein, it could make 2 smaller
* another idea is to make a “Lazy Cabbage Roll Casserole” and just throw chopped fermented cabbage in with everything!!!
Easy Breezy!!!

Nutty Nana Raw Vegan Ice Cream – by Stephanie (& Family) from ON

Time: This recipe was prepare and served in under 10 minutes by 5 and 7 year old siblings! If they can do it so you can you. It’s the perfect, “last minute company coming” dessert. You’ll have all the ingredients and they’ll think you slaved over it!

2 banana’s (frozen)
1/2 cup raw pecans *
1/4 cup raw cashews *
drizzle of local maple syrup (optional)
sprinkling of cinnamon* (also optional)

Additional items:
Omega juicer* with grinding head attachment (comes with juicer)*

* – these items can and have been purchased from none other than Upaya Naturals at www.upayanaturals.com

Freeze bananas in or out of peels for at least 2 hours. You may use well ripened already frozen bananas that you’ve had in your freezer or freeze fresh one for at least 2 hrs until frozen and firm.
Cut bananas into 2 inch cubes. Using your Omega juicer with grinding gasket, alternate feeding frozen bananas and raw nuts into juicer. Once all the nuts and banana cubes are processed mix lightly to ensure even distribution of flavour in your ice cream. Serve a scoop of fresh ice cream in ramekin and optionally top with a drizzle of maple syrup and a sprinkle of cinnamon for added flavour. You may freeze ice cream and serve later as well but as always….best fresh! Enjoy your guilt free treat and share it with someone special!

Zephyr’s Favourite Chocolate Energy Bars
– by Stacey from ON


1 cup raw almonds*

1 cup raw cacao powder*

1 tsp ground vanilla bean*

1 tsp ceylon cinnamon*

3/4 tsp sea salt*

1 1/2 tsp (green leaf) stevia powder*

1/4 cup ground flax seed*

1 cup shredded coconut*

1 cup pitted dates*

1/2 cup coconut butter*

1/2 cup coconut oil*
* Available at Upaya Naturals



1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge
You can make a variation using almond butter or peanut butter too. Delicious, and tastes like fudge. Also good with organic orange or peppermint .

Chocolate Tahini Caramel Delights – by Emily from BC

makes about 9

ginger dark chocolate :
1 cup dates* soaked in just enough water to cover them
1/4 cup melted coconut oil *
1/4 cup cacao*
1/2 teaspoon vanilla bean powder
1/4 teaspoon ginger powder* (or 1 teaspoon shaved ginger root)
1/8 teaspoon salt *

sesame-cashew butter :
1/2 cup tahini (sesame seed butter) *
1 cup raw cashews *

raw caramel :
1 cup dates*, soaked in water for few minutes
1/4 cup agave*
1 teaspoon vanilla*
1 teaspoon salt *
1/4 cup melted coconut oil *

-to make the chocolate, blend all ingredients (including the soak water from the dates) until smooth. you may need to add some more water if it’s too thick. you could also add a liquid sweetener. set aside in a bowl.
-to make the nut butter, blend together the tahini and cashews until smooth. set aside in a bowl.
-to make the caramel… you guessed. blend all ingredients until smooth. and yes… set it aside in a bowl.

now the assembly *cue epic music* cover the inside of lined cupcake tins with half of the chocolate. put in the freezer for 10-20 minutes until hardened. put in a layer of sesame-cashew butter, then a dollop of caramel. put back in freezer for 10 minutes. then cover the top with another layer of nut butter and then chocolate. let them set in the freezer overnight, somehow they are better the next day. i topped mine with a cashew to make ’em cute.
* – available at Upaya Naturals

Pumpkin Spice Cookies with Pomegranate (Blood Drops) – By Lisa M

These are autumnal pumpkin cookies, sweet and spicy with cinnamon, allspice, cloves, ginger and nutmeg. Pomegranate is mixed in for a splash of color. Alternatively, you could also stir in some chocolate chips.. mmmmh! Sugar-free, lactose-free, gluten-free – but full of flavor, vegan and a great alternative for conscious gourmets!

approximately 30 cookies

1 C pumpkin, grated
1/2 C coconut flakes*
1/2 C carrots
1/2 C almonds* , ground – e.g. leftovers from making almond milk
3 dates* , soaked and depitted
1/2 C soaking water
1 tsp cinnamon*
1/2 tsp cloves
1/2 tsp allspice
1 cm ginger, freshly grated
a pinch of nutmeg*
1/2 pomegranate
Mix all ingredients except for the pomegranate, then stir in its’ seeds. Dehydrate at 45 degrees for four hours, then flip them over and dehydrate for another 4-5 hours.

*Available at Upaya Naturals


Raw Vegan Cinnamon Buns – By Sonya E

Nut loaf
1/2 cup of raw hazelnuts*
1/4 cup of raw pecans*
1/3 cup of raw cashews*
5-6 organic dates*
1 Tbsp of Raw organic agave syrup*
2 Tbsp of ceylon cinnamon*

– Blend all the ingredients together using a food processor* or blender*
– Lay the paste onto wax paper or cling wrap and flatten it into a rectangular bread
– Refrigerate for 2 hours OR dehydrate for 15 minutes on each side (105 degrees)

Cashew Filling
1/2 cup homemade cashew* butter
1-2 Tsp raw cacao butter*
2 Tbsp raw macadamia butter*
1 Tsp of ceylon cinnamon*
1 Tsp raw agave syrup* (to taste)

– Blend your soaked cashews (pour some water out if there’s too much)
– Pour in 1/2 cup of your cashew butter into a bowl
– Mix in all other ingredients and stir together well
– Refrigerate

1 Tsp of previously made “cashew filling”
2 Tsp of raw macadamia butter*
1 Tsp of raw agave*

-Mix all ingredients together

Putting It Together!
– Cover the nut loaf in your cashew filling
– Roll the nut loaf carefully
– Cut the roll into 6 serving sizes
– Cover the top of the rolls in your frosting
– Sprinkle some cinnamon on top and enjoy!

Nutritional Facts (Assuming the loaf is cut into 6 even pieces)
Calories: 287
Total fat: 18g
Carbs: 30g
Fiber: 6g
Sugar: 21g
Protein: 5g
Calcium: 7%
Iron: 16%
*Other minerals and antioxidants exist!


Raw Chocolate Diablo Cookies – By Mary D


See End of Video for Written Recipe Ingredients & Instructions




Cashew Butter and Goji Jam Sandwich on Banana Bread – by James T

For the Raw Banana Bread:

1 Cup of Sprouted Buckwheat Groats*

4-6 dates*

2 Large Bananas

1/4 Cup Milled Chia Seeds*

1 tsp Cinnamon*

Pinch of Sea Salt*


Blend the Buckwheat until it reaches a flour like consistency

Soak the dates in water for approx. 20 mins and blend with the water into a date paste.

Add in cinnamon.

Blend the bananas with the dates and mix in both the Buckwheat Flour and Chia Seeds

until you have a doughy mixture, add water if need be. Finish with a pinch of salt.

Place the Banana Bread across a teflex sheet in the dehydrator spread to about half an inch.

Dehydrate overnight ( approx. 12 hours)


Goji Jam

A Handful of Goji Berries*

1/2 cup of Raspberries ( Strawberries or Blueberries)

1 tsp of Acai Powder*

2 Tbsp Chia Seeds*

1/4 Cup of water

1 Date*


Blend all ingredients together and let for at least an hour so the jam thickens.


Using A Raw Cashew butter* of choice spread a layer over top of the already dehydrated Banana Bread along with some Goji Jam, add a few slices of banana, sprinkle with cinnamon and dig in!!

Great Raw recipe for kids too


* All items available through Upaya Naturals


Veggie-Packed Raw Chia Seed Crackers – by Clare C


Equipment Needed:

  • *Dehydrator
  • *Blender
  • Bowl & *Spatula / Mixing Spoon
  • Coffee Grinder/Mortar and Pestle (if grinding your own flax seeds)
  • *Cutting Board & *Knife
  • Smaller bowls for soaking the raisins and sun-dried tomatoes


?1 Cup *Chia Seeds (soaked in 3 cups water for 2-3 hours)

?1 Cup Milled *Flax Seeds

?1/4 cup *Hemp Seeds

?2 Garlic Cloves

?1/4 Onion

?1/4 cup *Raisins (soaked)

?1 Celery Stalk

?1 large carrot

?1/2 red bell pepper

?3 *sun-dried tomatoes (soaked)

?Handful Baby Spinach / Kale / Collards

?1 tsp *spirulina

?2 generous pinches of *Himalayan Pink Sea Salt

?1 tsp Chili Powder


*available at Upaya Naturals


  1. Soak chia seeds, raisins and sun-dried tomatoes.
  2. In a large bowl, add the Chia Seeds, Milled Flax Seeds, Hemp Seeds, Chili Powder, Sea Salt and Spirulina.
  3. Blend Onion, Celery, Carrot, Bell Pepper, Spinach, Tomato, Raisins and Garlic. Add in the blended ingredients into the bowl and mix well until fully combined.
  4. Spread onto Teflex sheet (or Parchment paper) and dehydrate at 110 degrees for around 6-8 hours.
  5. Remove tray and carefully peel off the chia spread, remove the Teflex/parchment sheet and flip over the chia spread and place onto tray. You can lightly score the spread at this time so it is easier to cut into smaller pieces later.
  6. Heat in dehydrator for around 6-10 more hours, or until hard and crispy.

Cut the crackers into your desired size and serve with avocado, hummus, raw cheese

Dessert Dumplings by Gino C

Ingredients (makes 4 large dumplings)


8 large yacon slices*

1 tsp yacon powder*

1 tsp cacao powder*

1/4 cup raisins* or chopped dates*

1/4 cup sunflower seeds*

1/4 cup rolled oats


Chocolate Sauce:

4 oz. Yacon syrup*

2 tbsp cacao powder*

*Available at Upaya Naturals



Dumplings: Mix all ingredients except yacon slices into a food processor for about a minute until mixture has a dough like consistency. Lay one large yacon slice on a plate and spoon filling into it. Place another yacon slice on top and gently press it down onto filling.


Chocolate Sauce:

If your yacon is kept in the fridge you may want to warm up the yacon syrup with the cacao in a double boiler. You can mix the cacao powder straight with the yacon syrup to make the sauce if the yacon syrup is at room temp. Stir in cacao powder a little at a time until desired consistency is reached. Pour sauce over dumplings.

Note: picture only shows one dumpling.


Terrine de Noix – by Robert from QC

*2 cups of raw walnuts hydrated/soaked for 12 hours
2 tablespoon of dehydrated sliced leek
1 tablespoon of minced garlic
2 tablespoon of dehydrated cherry-tomatoes
*1 teaspoon of liquid smoke or 5 g of smoked(applewood) dulse
1 teaspoon of dehydrated raspberries
1 teaspoon of dehydrated blueberries
*1 pinch of Himalayan salt
*2 tablespoon of pure olive oil
1 sweet red pepper
1 pinch of paprika(hot)
*2 tablespoon of nama shoyu
*2 tablespoon of miso

1 sliced red onion marinated in *balsamic vinegar and *olive oil for 3 hours and in *dehydrator for 2 hours
1 sliced Jerusalem artichoke
5 mushrooms marinated with 1 teaspoon of *Nama Shoyu, garlic, fresh ginger, *sea salt for 2 hours and dehydrated for 2 hours

Put in the high speed *blender the raw walnut, the red pepper, the olive oil, the nama shoyu, the smoked dulse, the miso and mix at medium speed. After, add the leek, the garlic, the tomatoes, the raspberries and the blueberries and mix again with some pulsing and you have to use the stick to push the mix.
Put in small oily bowl in the refrigerator for one night. Push the terrine strongly to eliminate the empty air inside.
Turn over, and decorate as the picture or as you wish.

*available at Upaya Naturals

RAW TURTLES (Turtles, Turtles, Raw Raw Raw) – By Colleen C

Makes 12 wonderfully delicious raw turtles. On a cookie sheet covered in wax paper place cluster of 2-3 whole pecans* and a few pieces of walnut*.

Raw Cacao
– 1/2 cup cacao butter* ( shaved & melted over a double boiler on medium heat)
– 1/2 cup cacao powder*
– 1/8 cup agave*
– 1/4 teaspoon or more of vanilla powder*
– 1 tsp LUCUMA powder*
– 1 tsp mesquite powder*

Melt cacao butter and add to bowl with all other ingredients, mix well until you reach a smooth silky texture. Pour a small amount of this ( just enough to cover about half of each nut cluster). Reserve the remaining to pour over the top of each cluster after the caramel

Caramel Sauce
– 1 tsp LUCUMA powder*
– 1 tsp mequite powder*
– 1-2 tsp yacon syrup*
– 1 tbls coconut oil*
– 1/8 tsp cinnamon*
– 2 tbls raisins*

Blend all ingredients into a semi thick creamy sauce. Taste and adjust to preferred sweetness with more yacon syrup and cinnamon if desired. Place approx. tsp of caramel over the nut clusters and then coat with chocolate. Place in fridge for 15-20 mins or until cacao has hardened, and ENJOY!
*Products available at Upaya Naturals


Maca Berry Pancakes/Crepes- by Colleen C

Pancakes / Crepes
1 cup soaked cashews
1 cup soaked macadamia nuts ( or 2 cups of either)
half cup of irish moss ( a small handful) this should be thoroughly rinsed and soaked for 30 mins.
1/4 cup raw agave
1/4 cup coconut oil
1/2 -1 cup of water depending on consistency
2 tbls maca powder
1 tbls almond butter
1 cup of ground goji berry or blueberry flax ( plain will also do)
1/4 tsp of vanilla powder

Blend all ingredients together in your blender except for the flax. Place mixture into a bowl and slowly add in flax . If you are making pancakes this mixture will be a little thicker if you want to make thin crepes u may want a little more water. Spread the mixture on the teflex sheet on your dehydrator tray and mold into flat pancake like balls. place another teflex sheet on top and use a rolling pin to flatten out your pancake or crepe to its desired thickness. Dehydrate at 105F for 6-8 hours and if the pancakes are dry enough, flip over and dehydrate for another 2-4 hours.

Cashew cream
1 cup soaked cashews
1 1/2 tbls raw agave
1 tsp vanilla powder
1/4 cup water
zest of half a lemon
juice of half a lemon
1/4 cup coconut oil
pinch of himil sea salt

Blend all ingredients in blender

Raspberry Jam
2 -3 handfuls of raspberries
4 medjool dates soaked at least an hour

Pit dates and blend together.

To assemble pancakes spread a layer of cashew cream followed by raspberry jam a top of the pancake and repeat. Top off with fresh raspberries and blueberries and drizzle with agave. Sprinkle with cinnamon and maca powder ( optional) .



Raw Jungle Peanut Brownies with Chocolate Avocado Icing – By Clare C

Brownie Mixture
* 2 cups Almond Meal (or 1 cup Almond Meal, 1 cup Ground up Cashews)
* 1 cup Raw Cacao Powder
* 3 1/2 cups Pitted Dates
* 1/2 cup Chopped Jungle Peanuts
* Pinch of Sea Salt

* 1/3 cup Soaked Dates
* 1/4 cup Yacon Syrup /Agave Nectar/Coconut Nectar/other Liquid Sweetener
* 1/2 cup Avocado / 3/4 of a medium ripe Avocado
* 1/3 cup Raw Cacao Powder


For Brownie Mixture:
1. Add almond meal + cacao powder into a bowl.
2. Process the dates in a food processor until blended and add into bowl.
3. Chop up the Jungle Peanuts into small pieces by pulsing in a food processor or wrapping in a thin cloth and mashing with the end of a wooden spoon. Add into the bowl. Add in the Sea salt and then start mixing the ingredients. Finish off the mixing by using your hands.
4. Line a brownie pan with plastic wrap. Add in the brownie mixture so that it is even and smoothed over. Pack the mixture with your hands so that it is very firm and compact. Place in the fridge while you make the icing.

For Icing:
1. Add all of the icing ingredients into a food processor and then blend until spoon. You may need to scrape down the sides of the processor with a spatula so that everything is properly mixed.
2. Once the icing is ready, take out the brownie pan from the fridge and use a spatula to spread a layer of the icing over the top of it. Sprinkle with cacao nibs & shredded coconut (optional). Place the brownies back in the fridge for 1-2 hrs and then you can remove from the pan and cut the brownies. Keep leftovers stored in the fridge.

Cherry Almond Muffins– by Pat B

1 1/2 cup raw almonds *
1 cup coconut flakes*
1/2 cup dried chopped cherries
2 tbsp coconut oil *
1/4 cup raw agave *
2 tbsp mesquite powder *
2 tbsp. lucuma powder *
1/2 tsp. vanilla powder *
1/4 tsp. sea salt *

* available at Upaya Naturals

Instructions:Place almonds and coconut flakes into the processor bowl and process to a flour consistency. Add all remaining ingredients and process until mixture starts to stick together well. Press mixture into flexible muffin pan or cookie cutters and refrigerate for a few hours or overnight. Enjoy! These muffins are wonderful in a lunch-bag or picnic hamper.


Chocolate Nettle Cookies by Pat B


  • 3 c. soaked and sprouted buckwheat*
  • 1/2 c. raw cacao powder*
  • 1/2 c. raisins ( that have been soaked for 2-3 hours)*
  • 1/2 c. raw pecans (chopped)*
  • 3/4 c. pumpkin seeds (that have been soaked for 2-3 hrs.)*
  • 2 tbsp. dried nettles*
  • 1 tbsp. soft coconut oil*
  • 1/2 tsp. Himilayan Sea Salt*
  • 1/2 tsp. stevia powder*


*Available at Upaya Naturals


Place all of the above ingredients in your food processor bowl and process until fairly smooth. The dough should be smooth and glossy with a small amount of texture visible from the nuts and seeds. Drop by the spoonful onto your teflon dehydrator sheets or parchment covered mesh sheets. Press down gently with a fork to approx. 1/4 inch thickness. Place in the dehydrator at 114 degrees for 20 minutes and then reduce the temperature to 105 degrees for 3-4 hours or until the cookies are dry but still chewy.

As illustrated in the photos, these cookies can be served plain, or topped with a whole raw nut before dehydrating. Our favorite version, which we call Double Decadence, is to take two cookies and fill them with a layer of yummy Full Circle Organic Fudge. These are a deliciously decadent treat. Refrigerate for 2-3 hours to allow the fudge to set.

Full Circle Raw Organic Fudge
3 c. raw cashews
1/4 c. soft coconut oil
1/2 c. raw honey or agave nectar
3/4 c raw cocoa powder

Process the cashews until finely ground. Add the remaining ingredients and process until the mixture is smooth and forms a ball. Spread onto a cookie to about 1/4 in. thickness and place another cookie on top.


After Eight Delights – By Mary D from BC
Recipe listed at end of video

Soft Almond-Chia UnCookies – by Corinne from QC

Ingredients (? 25 uncookies):
1 cup – Organic Raw Unpasteurized Almonds* (soaked for 8 hours, peeled and dehydrated)
3 tbsp – Organic Lemon Juice
Pinch of salt
1 medium organic apple, peeled and seeds removed
1/2 cup – Organic Raw coconut*, shredded
60 mL – Organic Raw Agave Syrup* or Date Paste or Maple syrup (not raw, but so good!)
1/4 cup – Water
2 tbsp – Whole Organic White Chia Seeds*
1 tsp – Organic Cinnamon*
1 tbs – Organic Vanilla*

Whole Organic Raw Unpasteurized Almonds*, Whole Organic Raw Pecans*, Organic Dried Strawberries*, Organic Dried Cranberries*, etc.
1. Put the Organic Raw Unpasteurized Almonds in a food processor; grind until fine.
2. Add the rest of ingredients and mix well. If too wet, add Chia, if too dry, add water.
3. Take one tbsp of mixture, put it on dehydrator sheet. Shape into (un)cookie.
4. Add toppings of your choice.
5. Repeat for the rest of the mixture
6. Dehydrate 8-10 hours, until (un)cookies can be held easily without bending and they are dry outside. They will stay soft because of the Chia Seeds.
7. Keep refrigerated. Enjoy 🙂

* Available at Upayanaturals.com


Cashew Butter Square by Chantal from Montréal, QC

1 Cup Artisana Cashew Butter*
½ teaspoon Celtic Sea Salt*
1 Table Spoon Nutritional Yeast* (Optional)
2 teaspoon Vanilla Extract
2 Table Spoon Agave nectar*
200 grams Raw Chocolate*

First, mix all the ingredients together- except for the chocolate -. Spread in a shallow pan lined with wax paper. Put it in the freezer overnight to let solidify. Once your cashew mix is solid, melt the chocolate, cut your cashew mix in squares and dip them in the melted chocolate. Put the chocolate covered squares in the freezer and let set. And then Voilà ! Enjoy !

If you want to make your own Raw Chocolate:
1 ¼ Cup Cacao Butter*
1 ½ Cup Cacao Powder*
¾ Cup Agave Nectar*
1 teaspoon Vanilla extract
1 pinch Celtic sea salt*

Melt the cocoa butter using a dehydrator or a double boiler.
Using a whisk add all the other ingredients to the melted cocoa butter

*Available at Upaya Naturals


Mango Tropical Salad – By Angelique from CA, USA
1 large mango (peeled, seeded, and diced)
1 cucumber (peeled, seeded, and diced
1 orange (peeled, seeded, and diced)
1 red bell pepper (seeded, and finely diced)
3 tablespoons green jalapeno pepper (minced, approx. 1 medium pepper)
2 tablespoons dried shredded coconut
2-3 tablespoons coconut nectar
1 tablespoon lemon juice
approx. 10 mint leaves for garnish (thinly julienned or minced)

Combine all ingredients in a bowl, or reserve the mint and sprinkle that on top as a garnish.
Serve immediately. Can be eaten alone as a salad, on top of fresh greens, inside
a nori sheet or wrap, or use as a salsa. Very versatile, tongue-tickling, and refreshing!

Native Kitten’s Grain Free Maple Caramel Granola – By
Karen from QC

Note: Soak the almonds for 12-48 hours, and the pumpkin and sunflower seeds 4-6 hours, then drain and rinse.Then dehydrate for a few hours until nice and dry.. The sunflower and pumpkin seeds will take a shorter time to dry in the dehydrator then the almonds.

Add in the following order:

1 cup soaked and dehydrated pumpkin seeds (measured after soaking and dehydrating)

1 1/4 cups soaked and dehydrated sunflower seeds (measured after soaking and dehydrating)

2 cups soaked and dehydrated almonds (measured after soaking and dehydrating) After dehydrating I placed the almonds in a zip log bag and then smashed them up with a hammer. I then poured them out of the plastic bag and into the mixture. This was done to pulverize them so the mixture would be less chunky and be better incorporated. Why you see a little red in the photo below is because I was dehydrating some cranberries on the upper shelf while the almonds were just below them, so I little of the juice dropped on them.. Don’t worry if you end up with a few larger pieces..

Then add the following in one by one

1/2 cup “Tropics Best” Desiccated Coconut
1/3 cup raisins
1/3 cup “Sunfood Nutrition” dried Goji Berries
2 teaspoons vanilla
1/4 teaspoon Maine Coast Sea Salt with Sea Veg
1 Tablespoon Ceylon Cinnamon
1/2 Tablespoon Elf Mesquite Powder
1 1/2 Tablespoons Elf Lucuma Powder
3/4 teaspoon Stevia Leaf Powder
1/3rd cup plus 1 Tablespoon Sunfood Amber Agave Nectar

Mix all of this up in the order listed. Each item that you add mix in first before adding the next.. That way you make sure your mix is well incorporated. End with the Agave Syrup..

Prepare 3 dehydrator trays with Teflex sheets. Place 1/3rd of the mixture on each sheet, use your hands or a spreader to spread approx 3/8 inch thick. The mixture should be a little moist, which is how you want it to be.. The end result will be it is nice and chewy!!

Dehydrate at 145 for 1 hour and then reduce temperature to 115. When your granola is dry enough to peel off the Teflex sheets, and place onto the grid sheets. Continue to dehydrate until dry.

Easy Goji Berry Smoothie – By Samantha M & Angelique M
1/2 cup dry goji berries

1/2 cup water

2 frozen bananas (peeled)

2 medium oranges (peeled, and de-seeded if necessary)

Let the goji berries hydrate in the 1/2 cup of water for at least 20 minutes.

Then, break the bananas and oranges into large pieces and place all of the ingredients into a blender.

Blend well until smooth.

Pour into a glass and enjoy.

Makes 2 servings

 About Us  Become an Affiliate  Privacy Policy  Send Us Feedback  Bookmark Us (CTRL+D)

Company Info | Wholesale | Advertising | Product Index | Category Index | Help | Terms of Use
Copyright © 2004 www.upayanaturals.com. All Rights Reserved.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s