The Raw Food Cookbook 163 Delicious Raw Recipes
About the Author: Richard Verkley I was diagnosed with IBS 6 years ago af-
ter several years of increasing intestinal and digestive problems. As the search the source of my problems continued, my health continued to decline. Then came the Crohn’s Colitis diagnosis and still a steady decline in health. I was physically and financially devastated due to the toll the disease took on my body. At one point I was told the only option was to have the surgery and to remove my bowel. I refused to take the surgery route, knowing there must be a better way. After 3 years of research, trying countless herbal remedies and many hours of agony later, I made the decision to try a water fast and to start eating a raw diet. As you will learn on my website, I was skeptical but desperate enough to try anything and it worked! This recipe book is full of recipes I followed and created while creating my new lifestyle. I hope you enjoy them and find them quick and easy!
This collection of Recipes is dedicated to
healing, and ridding yourself of one of Modern Times largest growing epidemics of diseases. These diseases are of the intestinal tract and are commonly referred to as *Crohn’s Colitis* and *IBS*. The phrase “*Modern Times*” is the key to understanding the problem, as well as the healing, as it is the modern diet that has created the problems from refined foods and chemicals that your body is really rebelling against in the form of these diseases. This book and all of its recipes are designed to help you if you would like to be disease free. The other part will be up to you to search out all of the information necessary to help yourself through the healing process. Much of this information is on my site but also much of what you need to know you also need to find on your own. Please speak with your own health care professionals, none of whom should have a problem with you eating fruits and vegetables. My story is one of success and you will see on my website that it was not an easy one; so I make no such suggestion here that this will be easy for you. My goal is to have you get the information necessary to heal yourself, for you to make the decision to heal yourself, and then make it happen! My resources will be here alons the way as additional support on your mission at:
Introduction
Raw Food Diet Benefits Eating a raw food diet means not eating any food that has been heated hotter than 116-degrees. To do so is to destroy the natural nutrient value of the food, since heat depletes vitamins, kills all enzymes, and harms the natural proteins and fat. Also, a raw food diet is not the same as a vegetarian or vegan diet. Vegans eat only plant based foods. Vegetarians sometimes consume dairy and fish. There are raw food diets that also contain some dairy and some fish or animal product. Here are a few of the reasons why a raw food diet may be better for you. 1- Raw food gives your body a better balance of nutrients, water and fiber, while allowing you to actually consume less food per meal. 2-There is no need to add a lot sugar or salt or other spices to stimulate your digestive system. 3-Preparation time is shorter, meaning less time in the kitchen. 4-Clean up is also easy with the uneaten parts relegated to the compost pile for recycling 5-Eating a raw food diet has been known to cure or lessen the effects of chronic disease such as Crohn’s disease, the major illness that affects the entire gastrointestinal tract. 6-Cooking food releases free radicals which are one of the leading causes behind cancer. Free radicals cause cancer by invading the body cells setting up the risk.
Raw Food Diet Benefits 7-Raw food diets have also shown an ability to protect against other illnesses like colds, flu and measles. 8-Eating rad eliminates gastro-problems such as heartburn, indigestion, constipation, diarrhea, gas and bloating. 9-Some contend that eating raw is the only real environmentally sound way to consume food and to stay in harmony with nature. 10-It is not necessary to eat only organically grown food, however organic food is known to be naturally healthier for you, primarily because it is grown without pesticides and chemicals which are known to be cancer-causing.
Equipment
Simple Equipment Simple Equipment for making raw food (added in case you want to use this section-recipes follow) • • • • • • • •
Large knife for chopping vegetables. Small knife for cutting bad spots out, removing apple cores, etc. Graters for shredding carrots, beets, cabbage, apples, ginger, etc. Pepper grinder. Fresh pepper is so much better. Everything is better fresh. Large spoon for squeezing an orange over the salad. Large salad bowls. For eating big salads. Give everyone a big bowl. Medium-sized bowls for muesli, soup, vegetable dishes. Containers for storing grains, seeds, herbs, spices, etc.
Handy Machines to Have • Once you’ve got the basics, it’s convenient to have a few food preparation machines. They can make life a little easier. • Dehydrator • Food processor • Grain mill for making muesli. • Grinder for grinding seeds & nuts. • Suribachi for grinding seeds & nuts. • Blender for making smoothies, soups, sauces, etc. • Mortar & pestle is another tool for making soups, souces, etc. • NOTE: If you currently do not have some of the equipment listed above please see my website for recommendations as to the types and models of some of the more expensive equipment listed above before making a purchasing decision.
Smoothies, Drinks, Juices & Milks
General Smoothie Instructions • Wash the vegetables & fruits thoroughly • Pre-cut the vegetables to enable better blending • Put food with the highest water content (i.e. apples) first. • Make sure you add enough water or liquid for blending. This usually means that most food is covered. If you don’t use enough liquid, the produce, nuts or seeds don’t blend well. • Blend long enough so your foods will be really smooth, but not so long that they get warm.
Ingredients: • 2 ripe kiwis-washed, hard part removed, but skin left on • 1 small ripe banana • 1 small ripe pear • 1-1 ½ cups raspberries, fresh or frozen • 1 small handful of parsley, stems left on • 1 small lemon-peel but leave white undercoat on, de-seed • 1 whole medium head of lettuce Optional-2-3 tbsp raw agave, 2-dates, soaked, 1 ½ cups of water
Preparation:
Green Summer Lemonade Makes 5 servings
Ingredients: • • • • • • • • • • • •
2 bananas 1 scoop of frozen berries of choice 1 scoop Maca 1 scoop of hemp seeds or other seeds of choice 1 scoop of spirulina ½ scoop of bee pollen 1 scoop of Super Green Power Mix 2 scoops of Red Star Nutritional Powder 2 dates-pitted 4 ice cubes 12 oz of fresh apple juice 4 oz of pure water
Blend for 60 seconds.
Put all ingredients in a large blender. Blend on high 30-60 seconds. Add 4 ice cubes or half a cup of water. Add lettuce last in small parts until well blended. Serve.
Mojo Monkey Madness Power Drink Good before or after workout
Pink Detox Makes 1-2 servings
Ingredients: • • • •
1 large beet with greens, juiced 3 red apples, juiced 4 stalks celery with greens, juiced 1 inch long piece of ginger-juiced or grated
Preparation: Juice all ingredients. Stir once. Drink Best in the morning, two hours before eating solid food.
Ingredients: • 1 cup soaked almonds (Place in bowl for 24 hrs in refrigerator-rinse before using) • 3 cups water • 1 Vanilla Bean (Take out seeds) • 3-5 soft pitted dates (soften by soaking in water for 1/2hr) or use another sweetener to taste, like honey or Stevia Blend the soaked almonds along with the water until smooth. Strain the mixture through a sprout bag, cheesecloth, or strainer into a big bowl. Save the almond pulp in a container. Refrigerate the saved pulp for later use. Blend the almond milk a second time, adding in the vanilla seeds and dates or other sweetener until smooth. Almond milk will last in the refrigerator for about 3-5 days. Shake well before using.
Tasty Variation: Blend in a banana and use a pinch
of nutmeg to make a festive raw nog.
Vanilla Almond Milk
Green Smoothie
Ingredients: • 1 Avocado • 1 Whole Peeled Orange • 1 Banana • 1 Stalk Celery •1/2 Apple • 1 teaspoon Super Greens Powder or • A handful of fresh spinach or chard, works as well as powder Toss all ingredients into blender and blend until smooth. Drink immediately
Strawberry Coconut Smoothie
Ingredients: • 3 cups fresh strawberries • 2 bananas • 1 cup coconut water • 1/2 cup coconut meat • 1 cup of ice cubes (optional) Place all ingredients a blender and puree well. Add more water if needed, to taste
Ingredients: • 2 apples • 1 banana • 1 tablespoon golden flax seed • 2 teaspoons cinnamon • Pure water (fresh juice works well, too) Preparation before blending: • Put the flex seeds in the purified water and let sit overnight. • Peel the apples and cut them in smaller parts (for the blender). Peel the banana, break into smaller parts • Rinse the flax seeds. Put all ingredients in a blender. Add 1/4 cup water, just enough to let the mixture blend well. Blend all ingredients until smooth. Add a little more water if it’s too thick. Serve immediately
Breakfast Smoothie
Mango/Pear Smoothie
Stawberry Banana Smoothie
Ingredients: • 1 mango peeled with seed removed, and diced • 1 medium sized pear • 1/2 cup chopped pineapple • 1 celery rib • juice from 1/2 lime • seeds from 1 vanilla bean or teaspoon vanilla flavoring • 1 teaspoon raw honey water to thin Blend all the ingredients in a powerful blender. Adjust lime juice and honey to desired taste.
Ingredients: • 3 cups frozen strawberries • 2 bananas • 1 cup water • 1 cup of ice cubes (optional) • 1 tsp vanilla flavor Place all ingredients a blender and puree well. Add more water if needed for smoother consistency
Ingredients: • 1 Banana fresh or frozen • 1/4 cup frozen berries of your choice (strawberries or blueberries, etc) • 1/4 cup or more of fresh berries of your choice • 1/2 cup of fresh juice and/or rice milk Add protein powder or spirulina powder, frozen acai berry concentrate, and/or hemp seeds. • A small handful of greens such as kale or spinach. • A few ice cubes, if you like it frosty. Combine all ingredients in a blender and blend until smooth. Pour into glasses and enjoy. These nutritious smoothies make a great breakfast, and you can use any fruit you happen to have on hand.
All in One Smoothie
Mint Smoothie
Ingredients: • 2 medium bananas • 1 medium cucumber • 2 tbs fresh basil • 1 tbs fresh mint • 2 small peaches or 1 apple Put all ingredients into a blender and puree until smooth. Enjoy!
Ingredients: • 2 kiwi fruit • 1 banana • 1/2 cup orange juice • 1/2 cup frozen mango chunks (or other frozen fruit chunks)
Kiwi Banana Smoothie
Peel kiwi and blend. Add banana, mango and orange juice. Puree til smooth. Recipe makes two servings
Ingredients:
Chocolate Smoothie Shake
• 2 Bananas • 1 cup soaked, sprouted, brown sesame seeds (soak seeds night before) • 2 cups water • 2 Tablespoons Carob • 1 drop of almond extract Put all ingredients and blend until smooth
Ingredients: • ¼ Cup Strawberries • ¼ Cup Raspberries • ¼ Cup Blackberries • 1 Cup Apple Juice • Crushed Ice Place all of the fruits and juice in the blender and blend until smooth. Pour into a glass over ice and garnish with raspberries and blackberries.
Mixed Berry Smoothie
Ingredients: • Fresh coconut water from one young Thai coconut • Handful blueberries • Handful black cherries • Handful blackberries • 2 pieces fresh Pineapple (optional)
Mixed Berry Smoothie
Place all ingredients into a blender and blend. The pineapple gives an extra boost of sweetness, however this is smoothie works just as well without it.
Ingredients: • 2 cups cranberries • 1 unpeeled orange • 1 cored apple • 1-1/4 cups frozen pineapple • 2 large carrots. Water, if necessary
Mixed Berry Smoothie
Put fruit in blender and combine the cranberries, unpeeled orange, and cored apple. Blend in the frozen pineapple and carrots for a smoothie. This may require a little water.
Ingredients: • 1 crisp red apple; cored chopped • 1 banana • 3 tbsp Seeds • 1 tbsp coconut oil • 1 teaspoon vanilla flavor • Water to desired consistency Put all ingredients to blender and blend. Use enough water to thin mix and add more if you want it thinner. Puree until smooth
Vanilla Hemp Smoothie
Ingredients: • 2 cups spinach • 1 ripe banana • 1/4 to 1/2 cup frozen pineapple • 1/4 to 1/2 cup water (depending on how thick you want it!)
Spinach Smoothie
Put ingredients into blender for about 60 seconds. Bananas work best when frozen first, before blending. May also add agave or stevia to taste.
Ingredients:
Green Kale Smoothie
• 2 to 3 leaves kale • 3/4 cup pineapple juice • 4 to 5 strawberries, grapes, or 1 small orange • 1 banana • 2 to 3 pieces of pineapple • 1 tablespoon chis seeds, soaked overnight Put pineapple juice and kale into blender and puree until smooth. Add in the rest of the ingredients. Enjoy!
Ingredients: • Acai fruit (sometimes found in the frozen section of health food stores) • Granola mixture of your choice • Strawberries • Raspberries • Mango • Pineapple • Banana • Fruit of your choice if you desire Cut up all the fruit. Blend fruit and acai frozen thing together. Adding ice will give sorbet consistency. Put in bowl top with lots of granola and cut fruit. Super good for with tons of anti-oxidants.
Acai Berry Smoothie
Cherry Applesause Smoothie
Ingredients: • 1 cup of desired apple sauce (I prefer one that comes mixed with other fruits) • 1 large banana • 1/2 of strawberries • 1/2 cup blueberries • 1 tsp of cinnamon Cut up banana before adding to blender. Add other ingredients and blend until smooth
Ingredients: • 1/2 watermelon, seedless and chopped • 1/2-3/4 cup frozen blueberries Put watermelon and frozen blueberries in to a blender--crush the watermelon up a bit with a spoon and add a little water to get the blender going. Blend till smooth and enjoy!
Watermelon Smoothie
Rejuvenation Smoothie Ingredients: • 1 banana • 1 pitted date, chopped • 1/2 Pink Lady apple, peeled and chopped • 1/2 mango • 1/3 cup raw coconut cream • papaya nectar or water Put ingredients into blender and puree until smooth. Thin mixture to taste using nectar or water.
Ingredients: • 1 cup raw almond milk • 1/4 cup frozen blueberries • 1/2 frozen banana • 1 scoop raw protein powder mix • 1 scoop wheat grass powder • 1 scoop freeze dried acai powder • Ice Blend fruit and milk first. Next add the 3 powder scoops in. Blend again. Add ice and blend until smooth. You can blend everything together but doing it in three different steps prevents clumps of powder in the shake.
Workout Smoothie
Simple Juices For these recipes the use of a fruit and vegetable juicer will be required.
Carrot/Apple Juice • 6 carrots • 2 apples
Liver Mover • 2-3 carrots • ½ beet
Bromeiain Special • pineapple (skin & all) unscrew top and throw away
Orange or Grapefruit • 3 oranges (peeled) or 1 rapefruit (peeled)
Evening Regulator • 2 apples • 1 pear
Digestive Special • handful of spinach • 6 carrots
Holiday Cocktail
• 2 apples • 1 large bunch of grapes • 1 slice lemon with peel
Body Cleanser • 4 carrots • ½ cucumber • 1 beet
Rejuvenator • handful of parsley • 3 carrots • 2 celery stalks • 2 cloves of garlic
Antaloupe Juice • cut into strips and juice (rind and all)
The Waldorf • 1 stalk celery • 2 apples
Potassium Broth • 1 handful of spinach • 1 handful of parsley • 2 stalks of celery • 4-6 carrots
AAA Juice • 6 carrots • 1 apple • 2 stalks of celery • ½ handful of wheatgrass • ½ handful of parsley • ½ beet
Passion Cocktail • 4 strawberries • 1 large chuck pineapple • 1 bunch black grapes
Morning Tonic Sunshine Cocktail • 2 apples • 4-6 strawberries
Energy Shake • handful of parsley • 6 carrots
Watermelon Juice • cut into strips and juice (rind and all)
• 1 apple • 1 grapefruit (peeled)
Digestive Cocktail • ¼ lemon with peel • ½ grapefruit (peeled) • 2 oranges
Alkaline Special • ¼ head cabbage (red or green) • 3 stalks of celery
Ingredients:
Juice to aid Digestion Power Booster
(Drink 15 minutes before eating)
• ½ orange, peeled (leave white pithy part on) • ½ papaya peeled • 1 banana • Orange twist for garnish Juice orange with papaya. Place juice and banana in to a blender or food processor, and blend until smooth. Garnish with the orange twist. Pour into a tall glass and enjoy!!
Ingredients: • 1 tart organic apple, unpeeled, quartered and chopped • 3-5 scrubbed, unpeeled organic carrots, chopped • 2 clean stalks of organic kale, remove stems Juice in your juicer. It may look like your grass, but it’s pleasant tasting, loaded with nutrients, and packed with power
Has a slightly nutty flavor and is rich in choline, wich helps brain function.
Ingredients: • 4-5 medium size carrots • 3 stalks of celery, with or without leaves, your choice • 1/4 head of a small cabbage, cut into sections that fit your juicer • 1/4 lemon (optional) Cut the green tops off of the carrots and scrub well, no need to peel Wash celery and cabbage Juice the carrots, celery and cabbage; add lemon as desired Stir the combined juice, pour into a glass and serve chilled or at room temperature as desired.
Memory Boost
Relieve Stress Juice
Ingredients: • kale leaf • 1 collard leaf • small handful of parsley • 1 stalk of celery • 1 carrot, greens removed • 1/2 red pepper • 1 tomato • 1 broccoli floret • celery stalk for garnish Juice leaves and parsley, then the celery and carrot. Follow with red pepper, tomato, and broccoli. Garnish with celery stalk.
Salads
Whole Supper Salad Makes 2-6 servings Ingredients: • • • • • • • • • •
1 large head of romaine lettuce 1 pear 1 mango ¼ pineapple 1 yellow bell pepper 1 head of broccoli 1 large cucumber ½ cup raw peanuts ½ cup of raw almonds half a handful of dried cranberries
Preparation: Chop and dice all vegetables and place in a big bowl. Toss to combine well. Dressing: 2/3 cup of olive oil 6 tbsp raw coconut vinegar 6 tbsp raw blue agave nectar Stir together and pour over veggies.
One Humongus Salad Ingredients • 1 head of lettuce, plus some other greens (baby green, kale, swiss chard) • Parsley • Cilantro • Basil • Mint • Avocado • Sun-dried tomatoes • Dulse leaves • Olive oil • Half lemon
Directions Cut up lettuce and greens. Place into bowl. Hold parsley over the bowl and cut into the salad using a scissor. Do the same with the cilantro, basil and mint. Adjust flavors to your taste. Toss lightly. Add sun-dried tomatoes. Pit and cut open avocado. Scoop avocado into salad using a spoon. Rip up dulse by hand and add. Lightly toss again. Pour olive oil on top and squeeze the lemon and limes.
Mock Chicken Salad
Best when served in an Avocado or Tomato half Serves 4-6
Ingredients: • 1/4 cup sunflower seeds • 1 cup cashews • 1 cucumber, peeled and seeded and cut into chunks • 2 green onions, cut into smaller pieces • 1 cup of pecans • 1 celery stick, cut into chunks • 1 tsp. dried dill • 1/4 tsp. curry powder • juice of 1/2 a lemon
Preparation: Put all ingredients into a food processor and pulse chop to medium to fine consistency.
Marinated Greens Salad Ingredients: • • • • • • •
1 bunch of Kale 1 bunch of Spinach 1 red bell pepper 1 yellow bell pepper Olive Oil Sea Salt Cayenne Pepper
• 1 lemon • 1 inch piece of ginger • ½ of red onion
Preparation: Remove stems from kale leaves and chop into bite sized pieces. Chop spinach in same manner. Put greens into a large bowl. Pour ¾ cup of olive oil and juice of one lemon on greens and toss with hands. Put bell peppers, onion, ginger, rest of olive oil, and spices in a processor to blend. Liquify. Pour marinade over greens and mix. Can be eaten immediately or allowed to rest for an hour.
Asparagus Salad Ingredients: • Asparagus, olives, mint, bell pepper, and onion a nice mix for a summer salad. • ¼ c lemon juice • ¼ c olive oil • 20 kalamata olives, chopped • 1/3 c fresh mint, chopped • 1½ pounds asparagus, steamed and cut into • 1-inch pieces • red bell pepper, finely chopped • small red onion, finely chopped • salt • pepper • optional garnish: crumbled goat cheese Whisk together lemon juice, olive oil, olives, and mint, then toss with remaining ingredients. Top with goat cheese and serve at room temperature or chilled.
Christmas Salad This red, white, and green salad will help spread Christmas cheer. Ingredients: • 1 medium bunch arugula (rocket) OR medium head Romaine lettuce • 1 med head radicchio or red leaf lettuce • 2 heads Belgian endive • 1 green bell pepper, seeded and sliced OR ½ cucumber, sliced • 1½ c cherry tomatoes OR 2 medium tomatoes, cut into wedges • 1½ c white mushrooms, sliced OR ½ c white onion, sliced into rings •Vinaigrette dressing Wash the lettuces, pat dry, trim, and tear into bitesize pieces. Toss them together in the bowl, then top them with the vegetables. Serve with vinaigrette on the side, or you can toss the salad with a few tbsp of vinaigrette and serve immediately.
Curried Lentil Sprouts and Carrot Salad Ingredient: • • • • • • • •
2 cups lentil sprouts 2 cups carrots, grated 1/2 c coriander, chopped lemon juice olive oil cumin tumeric cayenne pepper
Preparation: Toss lentil sprouts with cumin, tumeric, cayenne pepper along with a dash of olive oil and lemon juice until well coated. Use just enough liquid to help seasonings stick to sprouts. Put spouts into a bowl. Add carrots and coriander. Toss one more time with a little more oil and lemon juice. Serve
Eggplant and Avocado Salad Serves 4
Ingredients: • • • • • • • •
1 large eggplant 2 or 3 ripe but still firm avocados 2 cloves of garlic finely chopped ½ red onion finely chopped Juice of 3 lemons 4 tbsp extra virgin olive oil Dulse flakes and pepper to taste 2 tsp raw honey
Preparation: Pare and dice eggplant. Put in a deep bowl and cover with cold water with lemon juice in it. Whisk together oil, garlic, dulse, pepper and juice of 1 lemon. Set aside. Peel and dice avocados. Place in a bowl and toss with lemon juice Drain eggplant and combine with avocados. Add chopped onion Set aside for 15 minutes or chill if you wish. Toss gently and sprinkle with honey before serving.
Spinach Salad Ingredients: • • • • • • • •
1 large bunch spinach 1/2 c. pumpkin seeds, ground 1-2 garlic cloves, pressed 1/2 lemon, juiced 1/2 - 1 tsp. prepared Dijon mustard 2 tbsp olive oil (extra-virgin) dash of Celtic sea salt sprinkle on fresh ground white pepper
Rinse the spinach very well under running water, one leaf at a time. Make sure there is no soil or sand in the bottom part near the roots. Once clean, spin the spinach leaves dry in a salad spinner and put into a large bowl. Tear or cut leaves into bite-size pieces. Grind the pumpkin seeds. You can use a grinder or food processor. Add the ground seeds to the spinach and toss well. (The pumpkin seeds are a substitute for the Parmesan cheese used in Caesar salad recipes.) In a small bowl, blend 1 or 2 pressed cloves of garlic, lemon juice, Dijon mustard, olive oil, a sprinkle on white pepper and Celtic sea salt. Pour over the spinach and toss well. Serves 2. Best when eaten immediately
Burrito Salad SALAD • • • • • • • •
1 head Lettuce 1 bunch Cilantro 1 Red onion 1 avocado 1 red or yellow pepper 1 cucumber 1 papaya 3-4 medium sized dates
Chop all the vegetables and fruits up, and add:
DRESSING • • • • •
1-2 tbsp garlic-chili flax oil 4-5 tbsp nutritional yeast 2 tbspolive oil 1 tbsp shoyu soy sauce unpasteurized, chipotle hot sauce (to taste, optional)
Mix all dressing ingredients together to get a creamy consistency, then pour on the salad
Green Salad w/onion and chili peppers Ingredients for Kale and Dandelion Salad: • 1 head of kale • 1/2 head of dandelion • 1 yellow squash • Handful of sun-dried tomatoes • Optional: Nutritional yeast
Ingredients for Chili Pepper and Oregano Dressing: • 2 chili peppers • Fresh oregano • 1/2 cup of olive oil • Half lemon
Carrot Salad Ingredients: • • • •
3 cups of carrots ½ cup of organic raisins 1 red delicious apple 1 stalk of celery
Preparation: Peel and grate apple and carrots. Finely chop celery. Combine all ingredients in a bowl and toss.
Dressing: • • • •
1 red delicious apple 2 cups of grated carrots ½ cup of almonds Fresh apple juice or distilled water
In a blender, chop the almonds, add the applepeeled and cored first, add the carrots. Blend until creamy. Add a small amount of water or apple juice to desired consistency.
Leaf Lettuce Roll-Ups Ingredients: • • • • • • • • • •
1 tomato, finely chopped 1 carrot, finely grated 1 tbsp sweet onion, finely chopped 1 cucumber, small, thinly sliced 1 celery stalk, finely diced 2 large lettuce leaves-deep green leaves, not head lettuce 1 avocado-peeled & mashed 1 tsp fresh lemon juice 1/2 tspall-purpose herb seasoning Celtic Sea Salt to taste
Preparation: Mix mashed avocado with lemon juice, herbs, and aminos to taste. Spread avocado paste on top of large lettuce leaves. Toss together rest of ingredients and pile on top of avocado, roll up leaves, and serve. Try different vegetables for variation, and adjust ingredients for the number of roll-ups desired.
Almond-Cranberry Slaw Serves 4
Ingredients: • • • • • • • • • • •
1/4 of a green cabbage, chopped 1 cup cilantro 1/2 red bell pepper, chopped 1 large carrot, chopped 1/4 cup almonds 1/3 cup dried cranberries Juice of 1 lime 2 tbsp. flax oil 2 tbsp. agave nectar 2 tbsp red onion, minced 1 large avocado, cut into bite-sized pieces
Preparation: Place all ingredients into a large food processor. Do not add avocado because it is your garnish. Pulse-chop until everything to desired size. Pour out into serving bowl and garnish with avocados.
Marinated Broccoli Ingredients: • 1 head of broccoli • 1/4 cup of olive oil • 1 teaspoon of nama shoyu • 1 teaspoon of apple cider vinegar • Dash of sea salt • Optional: Nutritional yeast
Directions: Chop up broccoli tops and stems. Add to bowl. Pour on rest of ingredients and toss to coat. Let marinate for 4-6 hours. Optional: Top with nutritional yeast before serving.
Corn and Carrot Salsa Serve as a dip or salsa.
Ingredients: • • • • • • • • • • •
1 or 2 ears of corn, cut from the cob 3 Carrots 1 Garlic Clove ¼ cup Red Onion ¼ cup Chopped Green Onion ½ Red Bell Pepper 1 tbsp. Lemon Juice 1 tsp Olive Oil ¼ cup Chopped Cilantro 1 tbsp Nama Shoyu or ½ tsp Sea Salt ½ tsp Cumin
Preparation: Process carrots, garlic, red and green onions, peppers, lemon juice and cilantro in food processor until fine. Add the cumin, olive oil and nama shoyu or salt. Pour into a bowl and add the corn. Adjust seasonings to taste. Use favorite cracker, bread or crudite
Cold Black Ink Linguine With Spicy Sesame Sauce Ingredients: • 1 pkg of hijiki soaked for 30 minutes, • 2 scallions chopped, • 1 cup broccoli chopped Mix together and set aside while preparing the sauce.
Spicy Sesame Sauce • • • • • • • •
½ cup sesame seeds, ½ cup almonds, 1 tsp minced ginger, 1 tsp. minced garlic, 1 tbsp nama shoyu, 1 tbsp miso, ½ lemon juiced, ¼ t. cayenne,
Romaine Lettuce Wraps Approximate serving 3-4 romaine romaine leaves Ingredients: • Romaine lettuce leaves • 2 apples • 1 tablespoon raw honey • Small piece of ginger • Sprig of fresh parsley • Sprinkle of dulse flakes • Handful of soaked raisins Machine use Food processor
Directions: Remove 3-4 romaine lettuce leaves and set aside. Cut apples into chunks and place in food processor or Vita-Mix with honey, ginger and parsley. If using food processor, lightly pulse a few times. If using Vita-Mix, put on low speed and blend with tamper. It’s going to be watery, so don’t want to blend done too much. Want it to be a little chunky. Scoop into romaine lettuce leaves. Sprinkle raisins and dulse flakes.
Greens and Grapes Serves 2
Ingredients: • • • • • • • • • •
1 bunch mixed greens 1 cup green and red grapes 1 medium onion, sliced 1/4 cup walnuts 2 tbsp olive oil 2 tbsp agave or other sweetener 2 tbsp apple cider vinegar 1 clove garlic, pressed 1/2 tsp salt 1/4 tsp pepper
Preparation: Put the grapes, walnuts, and onions on a bed of mixed greens and dressed them with a basic vinaigrette of olive oil, agave, vinegar, salt, pepper, and garlic whisked together until emulsified.
Fruit Salad Ingredients: • • • • • •
2 cups raspberries 2 bananas 1/2 cup raisins-soaked the night before 1/2 of a whole pineapple 2 tablespoons of coconut
Preparation: Mix all ingredients gently, don’t mush or smash fruit. Serve at room temperature.
Olive Oil Salad Dressing Ingredients: • 1/2 cup of olive oil • Handful of pre-shredded onions • 3-5 fresh basil leaves • Some fresh oregano leaves • Squeeze of lemon • Dash of sea salt
Directions : Add all ingredients to small jar. Let the flavors sit and marinate. The longer it sits, the stronger the flavors become. You might want to strain before serving.
Sundried Tomato Salad Dressing Ingredients: • Sundried or cherry tomatoes • Thyme • Olive oil • Lemon Machine use Optional Dehydrator
Directions: If you are using cherry tomatoes, slice in half and place in dehydrator at 110 degrees for 6-8 hours. Flip them over and dehydrate for another 4-6 hours. Cherry tomatoes should be dehydrated down, but not completely dried out. Put tomatoes (dehydrated or sundried) into a jar. Add thyme and squeeze of lemon. Fill jar to top with olive oil Let sit and marinate.
Soups, Sauces & Spreads
African Sweet Potato Soup Servings 2
Ingredients: Soup Base: • • • • • • • •
1 sweet potato 3 medium sized ripe heirloom tomatoes 2 small handfuls sprouted peanuts 1 inch chunk sweet onion 2 pinches of cumin 1 pinch cinnamon 1 pinch cayenne or chili powder 1/2 cup water – more or less to desired consistency
Garnish:
2 inch chunk of red bell pepper finely chopped 1/4 cup chopped cilantro, handful of chopped/ crushed sprouted peanuts, sea salt/black pepper to taste add a pinch of cayenne for spicy-ness Optional ingredients: add garlic, fresh ginger, green or spring onions and/or red bell pepper to soup base.
Preparation:
Place all non-garnish ingredients into high speed blender. Blend until desired consistency. Add more water if soup is too thick. Pour into bowl. Artistically arrange garnish on top
Thai Soup Serves Several Ingredients: • • • • • • • • • •
2 peeled cucumbers 2 cups water 1/2 cup walnuts 1/4 cup Nama Shoyu or other raw soy sauce 1 teaspoon Celtic sea salt 2 tbsp raw honey 1/4 cup chopped ginger 1/4 cup lemon juice 3 tbsp tumeric powder fresh pepper
Preparation: Blend these ingredients in the blender until smooth. Add additional ingredients and stir well. Additional ingredients to add to soup: 1 peeled cucumber, sliced thinly 1/2 cup dried mushrooms 1 bunch chopped cilantro
Healing Soup Nutrient Dense Soup Ingredients: 1 young coconut water 1 english cucumber ½ bell pepper 2 celery ribs ½ avocado 1 lime, juiced 2 large chard leaves or 4 small ones 3 green onions pinch of cayenne pepper handful of cilantro, mint, rosemary or an combo of favorite fresh herbs • small bunch of dulse seaweed-optional • • • • • • • • • •
Preparation: Put coconut water, ½ cucumber, celery, avocado, chard leaves, 1 green onion, lime juice, seaweed and pepper in a blender. Blend until smooth. Add bell pepper, other half of cucumber, 2 green onions and herbs. Pulse blend until herbs are coarsely chopped. Garnish with tomato, dulse and more herbs as well as any left over onion, bell pepper or avocado.
Watermelon/Blackberry Soup This cool soup is delicious on a hot summer day. Ingredients: • 6 cups of watermelon, diced and seeded • 1-2 tsp of lemon or lime juice • pinch of salt • 2 cups of blackberries • 3 tbsp light brown sugar • 1-2 tsp rose or orange flavored water • 1 lb. Red watermelon • 1 lb. Yellow watermelon • ¼ cup pomegranate seeds • mint sprigs for garnish
Directions: Purée the diced watermelon, add lemon juice and salt, cover, and refrigerate for one hour. Stir together blackberries, sugar, and a few drops of rosewater. Cover and refrigerate for one hour. Seed the red and yellow watermelon and cut into bite-size pieces. Add rosewater to the cold watermelon purée, to taste. Ladle the juice into the soup bowls, then add the melon pieces, berries, and pomegranate seeds. Garnish with the mint and serve.
Butter Squash Soup Serves 4
Ingredients: • 3 cups Butternut Squash, peeled, seeded and chopped • 1 mango, cubed • 2 teaspoons curry • 4 cups orange juice • ½ cup honey or dates
For garnish: • • • •
1 plantain or banana, sliced ½ cup chopped mint A pinch of minced jalapeno 1 mango, seeded, peeled and diced
Preparation: In a blender, combine the butternut squash, mango, curry, orange juice, and honey or dates and blend until creamy. Garnish with plantain or banana slices, mint, jalapeno, and mango. Serve immediately after blending.
Tomatillo Salsa Soup Approximate serving size 2 bowls of soup Ingredients: • 2 large tomatoes • 2-3 tomatillos • 1/2 jalapeno pepper • Handful of pre-shredded onions • 1 large pepper • Half avocado • Splash of olive oil • Splash of apple cider vinegar Machine use Food Processor
Directions: Chop up tomatoes and put in Vita-Mix or food processor. Peel tomatillos and add. Chop up jalapeno pepper. Add pre-shredded onions. Chop peppers and add. Throw in olive oil and apple cider vinegar. Blend down to a slightly chunky consistency. Pour into bowl and scoop out pieces of avocado to place on top. To use as a salad dressing, add water to thin out.
Chowder Recipe Serves 5
Blend 1 cup coconut with 1 cup water for 2 minutes in a high speed blender. Add 1 cup cashews and blend for another 1/2 minute.
Add the following and blend well: • • • • • • •
1 cup water 1/2 cup extra virgin cold pressed olive oil 1 teaspoon honey 1 cup chopped celery Hot peppers to taste 2-5 cloves garlic This is plain chowder base
Flavoring the Chowder: For clam chowder taste, add: dulse flakes For broccoli: chopped broccoli For mushroom: your favorite mushrooms, dried or fresh For tomato: chopped tomato For carrots: grated carrots For corn: cut corn off the cob or use frozen corn For pea: fresh or frozen peas Or be creative and use your own flavor combinations. Sprinkle with dry parsley flakes before serving. Note: this soup will become warm because of so much blending. That’s all right because it’s still raw. Just don’t blend until it’s hot as that will destroy the nutrients. Warm soups are comforting in the cold wintertime.
Corn Chowder Makes 4 servings Ingredients: • • • • • •
2 bags frozen corn-thawed ¾ cup raw walnuts ¾ cup olive oil 1 clove garlic 1 tsp sea salt 2 cups water
Preparation: Place all ingredients in blender on high speed until smooth. Top chowder with diced avocado, extra corn, diced tomato or any other favorite veggie. Serve
Pine Nut or Cashew “Sour Creme” Serves 8
Ingredients: • 1 ¼ cups pine nuts or cashews, soaked 1 hour or more • ½ cup young coconut meat or ½ additional cup of nuts • 1 tsp. raw apple cider vinegar • ½ tsp. unpasteurized light miso paste • ¼ tsp. Celtic Sea Salt • 1 ½ tbsp. lemon juice-about ½ lemon Blend all ingredients in a blender until smooth and creamy. Will keep for up to 2 week in the refrigerator.
Sangria Serves 2
Ingredients: • • • • • •
Guacamole • • • •
1 large or 2 small ripe avocados 1 tsp. onion powder ½ tsp. Celtic Sea Salt 2 tsp. lemon juice
Use a fork to mash the avocado and seasonings. To maintain the green color, leave an avocado pit in the guacamole.
Juice of 4 oranges Juice of ½ lemon & ½ lime 2 cups pure water or coconut water 2-3 large pitted dates 1 cup hibiscus flower sun-tea dash of stevia for sweeter flavor-optional
Blend dates thoroughly with 1 cup liquid. Add the remaining mixture to the blender and blend for 10 seconds. Serve at room temperature. Garnish with ½ cup thinly sliced strawberries or other fresh seasonal fruit
Squash with Lemon Onion Sauce Makes 5 Servings Ingredients: • 1 butternut squash, peeled, seeds removed and shredded • 1 cup lemon juice • ½ cup agave nectar • 1 ½ cup olive oil • green onions to taste • sea salt to taste
Preparation: Blend all ingredients except squash in high speed blender. Pour over squash when smooth. Serve
No-Bean Hummus Serves 8
Ingredients: • • • • • • • • • •
¼ cup olive oil 3 medium zucchini, peeled, in chunks ¾ cup tahini ¾ cup sesame seeds, soaked 2 cloves garlic, crushed Juice of 2 lemons Dash cumin Dash cayenne pepper 1 tsp. sea salt, or to taste 1/3 cup of water to thin
Garnishes: Crudites, to serve; minced parsley and paprika, to sprinkle; and additional olive oil, to drizzle Puree all ingredients in a food processor. Sprinkle with parsley and paprika, drizzle with additional olive oil and serve with crudites.
Lemon Herb Hummus Serves 6-8
Ingredients: • 2 large zucchini, peeled and cut into big pieces • 1 large avocado • 1/4 cup raw tahini • juice of 3 lemons • 1/4 cup sunflower seeds, soaked for 1-2 hours • 1/4 cup pine nuts (or you can can use an additional 1/4 C sunflower seeds) • ¼ cup olive oil • 4 fresh basil leaves (or 1 1/2 tsp. dried) • 1 full stem of fresh dill (or 1 1/2 tsp. dried) • 2 tbsp. honey • 1 1/2 tsp. sea salt • 1/2 tsp. minced garlic
Preparation: Drain the sunflower seeds. Combine all ingredients in a high-speed blender or food processor. Process until smooth.
Main Course
Asian Inspired Marinated Portabello Mushroom Steak Serves 4
Ingredients: • • • • • • •
4 large portabello mushrooms 2 tbsp sesame oil 2 tbsp apple cider vinegar 1-2 cloves of garlic 1 tbsp chopped ginger 1-2 tbsp tamari or braggs 2 tbsp raw unhulled sesame seeds
Preparation: Cut mushrooms into strips. Put in mixing bowl. Add all other ingredients then gently cover mushrooms until fully coated. Put into refrigerator and marinate for at least 2 hours. The longer the better for flavor. Can be used as either a side dish or as entree
Raw Portobella Steaks and Cauliflower “mashed potatoes” Makes 2 steaks, mashed potatoes for 4 Ingredients: Steaks: • 4 portobella mushrooms with stems removed • Nama shoyu • 1/3 red onion • olive oil • cayenne pepper • sea salt Mashed Potatoes • 2/3 cauliflower head • 1 cup cashews-soaked • 1-2 tbsp nutritional yeast • rosemary to taste
Preparation: Steaks-slice mushrooms into four or five pieces. Blend nama shoyu, olive oil, salt and pepper into marinade. Marinade mushrooms for at least an hour. Slice onion thinly and separate into rings. Spread on teflext sheet on dehydrator tray. Dehydrate at 118F for minimum of 2 hours. Cauliflower/Mashed potatoes-wash cauliflower and chop. Put in food processor with cashews, yeast and rosemary. Do not add water to the mix. Blend adding a little bit of water at a time until desired consistency is reached. Plate and serve
Herb Encrusted Mushroom Steak Makes 2-4 servings
Ingredients: • • • • • • •
2 large Portobella mushrooms, sliced 1/3 cup extra virgin olive oil with 1 tbsp. flax seed oil 1½ tsp Nama Shoyu 2 tsp cumin powder 2 tsp cardamon powder or tarragon flakes 2 tsp garlic powder 1 Ume plum, seeded and mashed
Vegetables:
1 red or yellow bell pepper, sliced thin 1 cup broccoli, chopped small- substitute other vegetable such as asparagus, edible-podded peas, zucchini, etc. ½ cup scallions, finely chopped 1 clove pressed garlic
Cheeze:
1 cup soaked pine nuts, macadamias or almonds 2-3 tbsp lemon juice ½ cup filtered water
Preparation: Mushroom Steak-Mix oil, Nama Shoyu, cardamom, garlic, Ume plum in a bowl and blend well. Slice the mushrooms into thin slices and dip each mushroom slice into the sauce, covering both sides. Let marinate 20 minutes while you prepare the rest of the recipe. Veggies-Mix all the vegetables in a bowl. Drain the marinade from the mushrooms and toss it with the vegetables. Cheeze-Blend all Cheeze ingredients in a blender until creamy. Put together your Herb-Encrusted Mushroom Steak by first placing some marinated mushrooms on a plate, top with the vegetables and then spread a few spoons of the Cheeze on top. Keeps for 2 days in the refrigerator.Variations: Layer the ingredients into a romaine lettuce leaf, Swiss chard leaf, cabbage leaf cup or bok choy leaf. Or you could serve it on Pizza Crust bread. Can also be made without the Cheeze.
Beet Ravioli Filled with Herb Cheese Serves 4
Ingredients: Cheese Filling
• 1/2 cup cashews, soaked in water for 30 minutes up to 1 hour • 1/2 cup macadamia nuts • 1 tbsp Bragg’s Liquid Aminos or Nama Shoyu • 1 tbsp lemon juice • 1 date, pitted • 1/2 tsp. dried Herbs of Province • 1/4 tsp. minced garlic • 1/4 cup water
2nd Batch • • • •
1 1/4 cup fresh spinach 3 fresh basil leaves 1-2 green onions Peeled beets for the outer layer
Preparation: Blend filling ingredients in food processor until very smooth. Set cheese aside. Clean out processor. Add second batch of ingredients and pulse chop until finely minced, but not mushy. Gently fold the greens into the cheese mixture and combine well. Forming the ravioli-Spiral or mandolin-slice your beets to a very very thin width. Spoon your “cheese” filling onto one slice and top with a second. Garnish as desired. Serve immediately. *Herbs of Province is an herb blend that is produced by Morton and Bassett and is widely available. It is a combination of marjoram, savory, thyme, rosemary, lavender flowers, basil, tarragon, garlic and parsley. If you don’t want to purchase it, you may simply substitute a variety of your favorite dried herbs.
Raw Ravioli with Sun Dried Tomato Sage Sauce Makes 32 ravioli
Prep Time: 25 minutes Soak Time: 2 hours minimum Dehydrator Time: 30 minutes (optional)
Ingredients: 2 large turnips, peeled 2 tbsp olive oil 1 cup pine nuts, soaked at least 2+ hours 2 cups macadamia nuts, soaked at least 2+ hours 1 tbsp fresh rosemary, minced 4 tsp. fresh parsley, minced 4 tsp. fresh thyme, minced 2 tbsp. nutritional yeast 1 tsp. salt 1 tsp. freshly ground black pepper 1 tbsp apple cider vinegar ½ cup rejuvelac (or filtered water), (as needed)
Preparation: Using a vegetable peeler cut turnips into 32 very thin slices. Coat in olive oil and allow to marinate for at least 1 hour. If desired, dehydrate at 110°F for 30- to 45 minutes to soften “noodles.”. Rinse pine nuts and macadamia nuts, and drain well for at least 10 minutes. Place in a food processor fitted with the S-shaped blade, and process on high speed for 10 seconds. Add rosemary, parsley, thyme, nutritional yeast, salt, black pepper, and apple cider vinegar. Blend on high speed for about 20 seconds while adding rejuvelac (or water) through the top until a smooth, cheesy consistency is reached. Scoop 1 tablespoon cheese onto each turnip slice, and fold in half. Serve 8 raviolis per plate.
Sun dried Tomato Sage Sauce 2 cups
Prep Time: 20 minutes Soak Time: 30+ minutes minimum
Ingredients: • • • • • • • • • • • • • • • •
[1/4] cup sun-dried tomatoes 1 cup filtered water 2 cups roma tomatoes, chopped 1/2 cup sun-dried tomato soak water 2 tbsp beets, shredded 2 tbsp olive oil 1 tbsp fresh basil, minced 1 tbsp fresh parsley, minced 1 tsp. nama shoyu (or to taste) 1 tsp. nutritional yeast 1/2 tsp. fresh oregano 1/2 tsp. fresh thyme 1/2 tsp. salt 1/4 tsp. freshly ground black pepper 1 1/2 tsp. rubbed sage Agave nectar to taste
Preparation: Soak sun-dried tomatoes in at least 1 cup of filtered water for at least 30 minutes minimum. Strain, reserving liquid. Place sun-dried tomatoes, roma tomatoes, soak water, beets, olive oil, basil, parsley, nama shoyu, nutritional yeast, oregano, thyme, salt, pepper, and sage in a blender; blend on high for 40 seconds or until desired consistency. Note: Sun-dried tomatoes come in varying qualities. Be sure to get the organic dried variety that’s sweet to the taste. Stay away from the ones in the jar with oils (and, in most cases, preservatives). Depending upon the flavor of the tomatoes, you may wish to add some agave nectar to sweeten this recipe. Variation-Instead of using turnips, try watermelon radishes, beets, or zucchini. If you’re using a smaller veggie then cut 2x as many slices, putting one slice on the bottom, cheese in the middle and one slice on top. Press down gently.
Mushroom Stronganoff Ingredients (use vegan versions): • 3 cups baby portabellas, criminy mushrooms (either, or both) • 1 cup water mushroom soak sauce for marinating: • 1/4 cup water1 tablespoon red onion • 1 tablespoon olive oil • 1 teaspoon soy sauce or braggs or nama shoyu (I use soy even though its not raw) • 1/4 teaspoon garlic powder
Stroganoff sauce: • 1/2 cup almonds ( soaked for 6 hours) • 1 zucchini center (take out the seedy moist part of a zucchini) • 1/4 teaspoon black pepper • 1/4 teaspoon salt (optional) • 1/2 teaspoon nutritional yeast • 1/4 teaspoon paprika • 1/4 teaspoon thyme 1-2 zucchinis or bag of kelp noodles, or shirytaki noodles • save the water from soaking the mushrooms
Directions: First, soak your almonds, they take the longest. Next blend together the mushroom soak sauce together and mix in a bowl with 1/2 of the mushrooms. Let sit for 30-hour. Soak the other mushrooms in the 1 cup of water with a splash of soy sauce. After the almonds are soaked, blend or process them with 1/4 cup of the mushroom /soy water (not the sauce mix). Then take a cheesecloth or a paper towel works too (if used gently), scrape almond mix into it, and gently squeeze the liquid out, it makes a creamy liquid. Save the almond pulp for something else, not this recipe. Now blend in the rest of the ingredients for your stroganoff sauce, with the mushrooms from the soy water mixture, until creamy. Take the mushrooms from the marinade, and place then on a non stick dehydrator sheet. Pour over them, the stroganoff sauce. Then drizzle 2 tablespoon of the marinate mixture over that. Dehydrate until warm, about 30-45 minutes. Serve over shredded or spiralized zucchini or kelp noodles, Its good with wild rice too (sprouted) but the flavors compete a little.
Mashed Potatoes Ingredients: • 6 cups chopped cauliflower • 1/4 cup flax oil • Spike All Purpose Seasoning to taste
Preparation: Process cauliflower in food processor with S blade. Chop until grainy. In an electric skillet, slow cooker or large pot set on the lowest temperature of 105-degrees, add oil, spices and stir until coated and warmed. Sever with mushroom gravy.
Jamaican Shiskabobs 2-4 servings
Preparation time: 10 minutes Cooking time: 2 hours
Ingredients (use vegan versions): 3/4 teaspoon allspice 1/4 teaspoon nutmeg 1/2 teaspoon thyme 1/8 teaspoon cinnamon 1/8 teaspoon cayenne 1/8 teaspoon ground ginger (or fresh) 1/4 teaspoon red pepper 1/4 teaspoon black pepper 1/2 habanero or jalapeno 1 clove garlic 1/4 chopped onion 1 tablespoon olive oil 1 tablespoon agave 1/2 tablespoon soy sauce lemon wedge, squeezed zucchini, broccoli, red peppers, baby portabellas, grape tomatoes, asparagus, you pick veggies • skewers • • • • • • • • • • • • • • • •
Directions: Blend all of the ingredients except vegetables. Marinate vegetables at least 20 min in this sauce. Skewer the vegetables and place on dehydrator and dry for 2 hours to warm. You can also skip the skewers, slice your veggies thin and serve with jicama rice! It’s spicy!!! Source of recipe: I made this up.
Vegetable Kebabs Ingredients: • • • • • • • • • • • • •
Mushrooms Zucchini ½ cauliflower 1 red bell pepper 2 carrots 1 onion 2 inch piece of ginger-peeled 2 cloves garlic ½ cup Braggs 2 cups water ½ tsp cayenne pepper 1 tsp basil 1 tsp oregano
Preparation:
Wash veggies and cut into chunks. Blend remaining ingredients in blender and pour over veggies in a bowl. Marinate overnight in the refrigerator. Put veggies onto wooden skewers and dehydrate for 24 hours at 105-degrees. Serve
Better than Mashed Potatoes Parsnip Nut Mash Ingredients: • • • • • • • • •
2 cup parsnip, washed and cubed ½ cup pine nuts 1½ cup water 1/3 cup lemon juice 2 clove garlic, minced - or more to taste 1 tsp sea salt, or to taste 1 tsp olive oil Preparation: Blend all ingredients until creamy.
Serve with a drizzle of flax oil or a simple gravy, such as: .5 cup chickpea miso and .5 cup water whisked with some seasoning, such as drop of cumin or pepper or chopped mushrooms.
Special Sushi Ingredients (use vegan versions): • Nori Sheets (not roasted) • carrots • Other misc. Sushi veggies (radishes, cucumber, peppers, green onions, mushrooms) • sprouts or herbs (again, optional, your choice • fresh grated horseradish or Wasabi (optional) • Braggs Liquid Aminos
Raw Food Sushi
Directions:
Ingredients:
Use generous amount of carrots and grate them very finely, then lay on the Nori seaweed sheets as you would Sushi rice (a blanket sort of manner) leaving a space at each lateral end of the Nori sheets.Place veggies of choice (chopped finely) in one of the spaces on the nori paper and sprinkle with grated horseradish or Wasabi (depends if you like it hot). Roll up the Nori sheets, making the veggies in the center of your roll. Wet the end of nori sheet with Braggs or water to help it stay in place. With a very sharp knife, slice roll into little Sushi sections which can be dipped in Braggs or whatever dip of your choice and enjoy.
• Raw Rice-use 1 half of jicama or 5 peeled and washed carrots, • ½ cauliflower or some other root vegetables • Nori Sheets • (look for the dark purple nori sheets) Sushi Filling-Julienne or slice thinly, your vegetable of choice: Suggestions: Avocados, cucumbers, bell peppers, daikon radish, beeets, carrots, seaweed such as dulse and kombu, cilantro, edible flowers, chives, green onions, kale, tomatoes. Raw Pickled Ginger • 1 knob ginger thinly sliced with ceramic mandolin • 2 tablespoons apple cider vinegar • 1 tablespoon lemon juice • 2 teaspoons raw honey Marinate the ginger for a minimum of 1 day in the refrigerator. Will keep in the refrigerator for a few weeks.
A few hints: 1) A tiny bit of grated ginger mixed in with the grated carrot gives quite a nice zing. 2) Make sure hands and preparation area are dry when assembling the Sushi. 3) Feed your sweet tooth, by adding sliced mango, banana, or shredded apple and raisins inside the sushi in place of veggies.
Preparation:
Process you vegetable of choice in a food processor with an S blade until it has a rice-like consistency. Put into a bowl. Marinate the ginger for a minimum of 1 day in the refrigerator. Will keep in the refrigerator for a few weeks. Lay a nori sheet on a sushi mat and spread an even layer of the vegetable rice mixture over the nori sheet. Place a thin line of veggies on top of the rice mixture. Roll sushi and cut into 1 to 2 pieces and arrange them on a platter. Serve with raw pickled ginger
Raw Spaghetti The nice thing about this recipe is that you can use many different kinds of vegetables as a spaghetti substitute, including squash, zucchini or carrot. Try using a mix of vegetables to punch up the flavor.
Preparation: Shred the veggies to create thin noodle like strands. You can use a veggie slicer for this, if you want. There are actually tools on the market for making the spaghetti-like strands, or you can use a potato peeler to slice by hand. Top your raw spaghetti with tomatoes, garlic, olive oil and sea salt. Or add other veggies such as chopped mushroom and onion. Season with your favorite herbs and spices like oregano and cilantro.
Raw Spaghetti with Garlic and Oil Ingredients: • • • • • •
1 Medium butternut squash 4 oz extra virgin olive oil 4 cloves garlic-pressed ½ to ¾ cup Pine Nut Parmezan Sea Salt to taste Minced parsley for garnish
Preparation: Grate squash into spaghetti-like threads. Cut threads just a little to make them easier to eat. Put garlic oil and salt in a bowl and mix. Toss spaghetti with mixture until well coated. Add pine nut parmezan and toss again. Sprinkle with minced parsley Variation: Add sliced vegetables to the basic recipe to taste. Mushrooms, bell peppers, tomatoes and basil work well in this recipe.
Walnut stuffed peppers Serves 4.
Ingredients: • • • • •
8 red peppers 4 cups of walnuts, shelled 4 sun dried tomatoes, soaked in water for 2-6 hours 2 small red onions 2 zucchini
De-seed, stalk and chop 4 of the peppers, and put them in a food processor. Add the walnuts and sun dried tomatoes and process. Process until mixture has pate consistency. If you have a hand blender, transfer the mixture to a bowl and finish it off with the hand blender to get a smoother finish. Finely chop the onion and mix this into the pâté, but don’t blend it. Transfer equal amounts of pâté into each pepper. Replace the lids, and place each on a serving plate. Spiral slice the zucchini and put equal amounts around the peppers. Finish off by adding some extra finely sliced sun dried tomatoes, a few fresh coriander leaves, some walnuts and a drizzle of olive oil to the zucchini . Variation: You can put the stuffed peppers into a dehydrator for around 6 hours which will slightly soften the pepper. Add the zucchini after dehydrating.
Classic Stuffed Peppers Serves 1
Ingredients: • Red or Green Bell Pepper • Marinade for Pepper-Olive Oil, Apple Cider Vinegar, Salt, Pepper, Garlic, Dried Herbs • Filling: Any combination of Flax seed, Ground Barley or Rice or other Grain you choosesprouted • Dried Italian or Savory Herbs or fresh if available! • Walnut, crushed or other nut-optional • Veggies-Optional,-chopped brown Mushroom and Asparagus tips • Spinach, sliced, for example
Sauce: • • • • • • •
Tomatoes/ Sun dried Tomato-optional Olive Oil Garlic Italian or Savory Herbs Salt Pepper Onion powder or fresh
Preparation: Marinate the Pepper, ideally for 3 days, but recommended anywhere from 1-7. Slice Pepper width wise below stem to leave a cap. Remove the stem. Remove seeds. Slice the pepper, but then you don’t necessarily need to marinade. So the choice is yours! Combine all Marinade ingredients in a jar or bowl. Cover and leave in refrigerator until needed. Combine the Tomato Sauce ingredients. Blend all but the sun dried tomatoes. Once blended, pour into jar and let sit 30 minutes or more. Remove Pepper from Marinade and let sit out to room temperature. Combine filling mixture. Mix Flax seed, Walnut, Grain, Vegetables and about 1/2 of the Tomato Sauce together. Fill Pepper and drizzle with remaining Sauce.
Broccoli Mushroom “Stir Fry” Ingredients: Marinade: • 1/4 cup Olive Oil • 2 tbsp Nama Shoyu • 1 tbsp Agave or raw honey • Whisk olive oil, nama shoyu and agave or honey together. Stir Fry: • 1 ½ cup Sliced Mushrooms • 1 cup Chopped Broccoli • 1 Large Parsnip • 2 Carrots • 1 cup Pea Pods • Sesame Oil-optional • Black Sesame Seeds-optional
Preparation: Place broccoli and mushrooms in marinade. Stir to coat. Set aside. Peel and cut parsnip into pieces. Place in food processor and process until coarsely chopped. Cut the carrots into match stick sized pieces. Chop the pea pods into 1/2 inch pieces and mix into the parsnip “rice” with the carrots. Stir in the entire broccoli, mushroom marinade mix. Toss. Dress it with a little sesame oil and black sesame seeds for more flavor.
Eggplant Bacon Ingredients: • • • • • • • •
1 Eggplant medium peeled, thinly sliced ½ tbsp salt 1 ½ tbsp Agave Nectar or Maple Syrup 2 tbsp Soy Sauce or Braggs Liquid Aminos 2 tbsp Apple Cider Vinegar 1 tsp Chili Powder ½ tsp paprika ½ tsp cumin powder-optional
Preparation: Put all ingredients except the eggplant and stir until thoroughly mixed. Add the eggplant and allow the mixture to marinate for at least 30 minutes. Dehydrate eggplant on 105 degrees until completely dry-will take 12 hours or more
Juice Pulp Patties Ingredients: • 1 bowl of left over juice pulp from carrots celery apples greens, etc • 1-2 tbsp olive oil or flax oil or combo of both • 1 teaspoon hot sauce or pinch of cayenne • 1 tbsp nutritional yeast • Sprinkle of Dulse flakes • Sprinkle of pink salt
Preparation: Mix all ingredients in a large bowl, form into patties, and dehydrate for 3-4 hours at 115 degrees. Can be eaten while still moist as a tasty snack. If you dehydrate them overnight they will get crispy and then you can crumble them over your salad as croutons.
Mung Masala Serves 2-3
Ingredients: • 2 cups spouted mung beans (lentils can be subbed) • 2-4 tbsp freshly grated coconut • 1 and ½ tbsp sesame oil • 1-2 tbsp lemon juice • ¼ tsp garam masala • 1/8 tsp ground brown mustard seeds • 1/8 tsp ground cumin seeds • 1/8 tsp cayenne pepper (optional) • Nama Shoyu to taste • Sea Salt to taste
Preparation: Mix all ingredients together in a bowl. Adjust flavors to taste by adding more lemon or more coconut. Keeps 2-3 days in Refrigerator
Brown rice in curry sauce Ingredients: • • • • • • • • • •
1/2 cup of brown rice (must be brown) 1 tbsp. curry powder 1 lb. carrots 1/2 small beet 1 stalk celery Chinese spinach (when juiced thickens saucecould use soaked flax seeds instead) 1 clove garlic grated 1/2 small onion chopped finely olive oil mung bean greens
Preparation: Soak brown rice in plenty water for 12 hours. Drain. Mix in chopped bean greens and place in serving dish. In a glass place onion,garlic and any other desired seasoning greens. Just cover these with olive oil and let soak. In another glass mix curry powder with enough olive oil to make into a paste. Juice beet, carrots and celery and chinese spinach. Add curry paste to juice and mix well. Pour curry sauce into serving sauce bowl. To Serve: Spoon in some rice to your bowl and on one side of the rice you spoon on some of the onion garlic mix, on the other you spoon on some of the curry sauce and so as you eat the rice, you decide how much of what flavours you want.
Wild Rice Stuffing Serves 10.
Ingredients: • 5 cups sprouted Wild Rice-soak rice in water for 2 • days • 1 1/2 cups celery, chopped • 1 cup apple, chopped • 1 cup parsley, chopped • 1 cup wild black walnuts or regular walnuts • 3/4 cup red onion, minced • 1/2 cup raisins • 1/2 extra virgin olive oil, cold pressed • 1/2 cup fresh sage minced or 3 tbsp dried sage • 1/2 cup fresh thyme, minced or 3 tbsp dried thyme • 1 tbsp Celtic sea salt, fine ground • fresh ground black pepper to taste Combine all ingredients in a large mixing bowl and hand mix well. Add olive oil, mix again and serve.
Caribbean Wild Rice Serves 4
Ingredients: • • • • • • • • • • • • • • •
1 cup wild rice 1 medium onion-chopped 2 large tomatoes or 4 medium 2 large red bell peppers 2 large yellow bell peppers 1-1/2 cups freshly grated coconut 2/3 cup coconut cream 2 tsp chili powder 1-4 cloves garlic-pressed or minced 2 tsp ground coriander 1 tsp ground brown mustard 1 to 2 tsp lime zest Juice of one lime Nama Shoyu Sea salt to taste
Preparation: Soak wild rice for 36-48 hours changing water two times. Sprout for 2-6 days until chewy, rinsing twice a day. When rice is ready, chop the onion, tomatoes and bell peppers. Grate the coconut. Mix together in a large bowl, add in wild rice-will expand to approximately 3 cups. In a separate bowl mix in the coconut cream. (Can use almond yogurt instead of coconut cream) lime juice, zest, pressed garlic and spices and seasonings. Pour mixture over the rice and vegetables and toss well. Can be frozen indefinitely or kept fresh in refrigerator for two to three days.
PECAN-WILD RICE LOAF Serves 6
Keeps 2-3 days in refrigerator
Ingredients: • • • • • • • • • • • •
3 cups pecans-soaked for 1 hour 2 cups carrots 1 red bell pepper ½ cup shallots or onion ½ cup fresh basil ½ cup fresh cilantro 1 cup sprouted mung beans 1 cup sprouted wild rice 2 ½ lemons-juiced ¼ tsp cayenne pepper-to taste Nama Shoyu Sea Salt to taste
Preparation: Blend pecans and carrots in food processor or blender to a pate-like consistency. Set aside in a large bowl. Put bell pepper, shallots, basil and cilantro into a food processor using an S blade. Add this to the pate mixture. Add in mung beans and wild rice, lemon juice and spices. Mix to taste adjusting flavors. Shape into a loaf and place on serving platter. Garnish with bell pepper rings.
Hearty Chili Makes 6 cups Ingredients: • • • • • • • • • • •
Marinated vegetables: 1 medium zucchini, chopped into ½” cubes 1 medium carrot, chopped into ¼” cubes ½ medium or 1 small eggplant, peeled and chopped into ½” cubes 1 small Portobello mushroom or 5 shiitake mushrooms, chopped into cubes 3 cloves crushed garlic 1 medium roma tomato, chopped into ½” chunks ¼ medium red onion, chopped 3 ½ tsp. Celtic Sea Salt 1 tbsp. lemon juice 2 tbsp. olive oil
Mix ingredients and place in a quart-sized jar. Press down hard to cover the vegetables completely with the salt, lemon, and oil. If necessary, put a small glass or jar inside to weight the vegetables down. Cover and let marinade preferably overnight, or at least 4-6 hours.
Hearty Chili sauce: • • • • • • • • • •
1 large tomato 1 cup sun-dried tomatoes, soaked with enough water to cover ¼ cup olive oil 1 ½ cups purified water 1 tbsp. Spicy Chili Sauce (see recipe) or 1/8 tsp. cayenne pepper ½ tsp. celery seed ½ tsp. oregano ½ tsp. cumin 1 ½ tsp. chili powder 6 pieces of cornbread, chopped into 1” pieces-do not blend in cornbread
Blend all ingredients except cornbread on high until smooth. Pour blender mixture over marinated vegetables (make sure they have marinated long enough to be soft before doing this step)Add cornbread and mix everything together. Serve warmed to 115 degrees and top with Cashew Sour Cream (see recipe)
Marinated Mushrooms with Mashed Rosemary Cauliflower Mushrooms: • • • •
3 Large Portobello Mushrooms, Sliced 1/3″ thick. 1/3 cup Olive Oil 1/3 cup Nama Shoyu 1 tbsp Agave
Mix marinade ingredients, pour over mushrooms and marinate for at least 4 hours. Best when done the night before and leave them in the fridge. You will need to occasionally stir them.
Cauliflower • • • • • • • •
1 Large Head Cauliflower Olive Oil Salt Pepper 1/3 cup Pine Nuts 1 tsp. Rosemary-coarsely chopped 1 tbsp Olive Oil 2 tbsp Filtered Water
Cut all florets off of the main stem. Thinly slice. Place slices and place slices (and any extra pieces) in bowl. Sprinkle with oil, salt and pepper. Toss. Place on two non-stick dehydrator sheets and spread so there is just one layer of cauliflower. Dehydrate at 116 for 2 hours. Place in food processor along with pine nuts, oil and water. Process until pureed. Add rosemary and blend. Salt and pepper to taste. Warm in the dehydrator before serving.
Endive Cups with Ragout of Wild Mushrooms and Chili Tamarind Sauce Serves 4-6
Ingredients: • • • • • • • • • • • •
18 small Belgium endive leaves 3 cups assorted wild mushrooms sliced thin 3 tbsp Spring onion Minced ¼ cup red bell pepper diced small ¼ cup thick tamarind juice 2 tbsp maple syrup or Raisin paste 2 tbsp ginger minced ½ tbsp fresh Thai chili minced-optional 1 ½ tsp lime zest 2 ½ tbsp Shoyu 2 tbsp olive oil Celtic sea salt to taste
Directions: In medium bowl toss together the thinly sliced mushrooms, spring onions and diced bell peppers. Reserve tbsp of spring onions on the side. In separate bowl whisk together the tamarind, sweetener, ginger, lime zest, Shoyu, oil and salt. Toss marinade with mushrooms and allow to marinate for up to 1 hour. Take 2 tbsp of marinated mushroom mixture and place on each endive leave. Arrange on a plate and garnish with minced onion.
Vegetable Chop Suey Serves 6-8
Ingredients:-any vegetables will work in this recipe • • • • • • • • • • • • • • • • • •
2 Carrots, slivered by hand or food processor 2 stalks celery, peeled and slivered 1 Cup thinly sliced mushrooms 1 red pepper, slivered 2 Cups thinly sliced Bok Choy, leaves and stems 1 small zucchini, slivered 1 cup green beans, slivered 1 cup snow peas or snap peas 1 cup mung sprouts 1 cup sunflower sprouts 1 cup clover sprouts 1 small red onion, chopped 2 cloves garlic, minced 1/4 cup chopped cilantro 2 tsp ginger juice, or 1 tbsp minced ginger 2 tbsp sesame oil, or more to taste 2 tbsp Tamari 4 pieces of Nori, cut in 1/2” strips
Toss together well. Option: To use as a main course or a one dish meal, add 2 cups soaked pumpkin seeds, sunflower seeds or almonds.
Italian Casserole Makes 2-3 cups Ingredients: • • • • • • • • • • • • •
1 clove garlic 1 red bell pepper, chopped coarsely 1 cup olives, pitted 3 tbsp capers, soaked 10 min, rinsed 1 cup sun dried tomatoes, soaked 30 min 2 tbsp olive oil 2 tbsp dried oregano 3 tbsp dried basil--but if you can get fresh, use fresh! 1 cup pine nuts 6 cherry tomatoes- cut into slivers 1 sprinkle sea salt 1 large sweet potato/yam, chopped coarsely 1 another large yam (optional--for dipping chips), cut into thin rounds
Preparation: Set sun dried tomatoes and capers to soak. Pit olives: cut them in half, then take out the pit. In a food processor, chop the pine nuts into a coarse flour-like consistency. Set aside in small bowl. Rinse, scrub and coarsely chop 1 yam to put into processor. In this order, process in the other ingredients, tasting regularly to fine tune the recipe to your own taste: garlic, red bell pepper, basil (if fresh), olives, capers, olive oil, oregano, basil (if dried), sundried tomatoes. Adjust to taste. If you want more salty, add more capers. Presentation-Spoon into a bowl or onto a plate so it looks nice, and top with an even layer of the pine-nut flour. Slice the cherry tomatoes into coin-like shapes and arrange them on top and around the yam-mixture. Drizzle a little extra olive oil just over the tomatoes, and sprinkle the tiniest amount of sea-salt over them as well. Garnish with fresh basil, parsely, arugula or whatever green you can find. Dip- If you would prefer to eat it as a dip, try it with sweet-potato chips (a raw sweet potato cut into chip-like rounds) or celery sticks.
Marinated Vegetable Lasagna Ingredients: Your choice of: • 3 medium yellow or green zucchinis or 2 small eggplants sliced lengthwise • marinate veggies in the juice of 1 lemon and ½ tsp. Celtic Sea Salt • 2 large Portobello mushrooms or equal amounts of shiitake or oyster mushrooms, chopped and marinated in Nama Shoyu or lemon and salt • 1 ½ large bunches of spinach, chopped and marinated in Celtic Sea Salt and olive oil • 1 cup finely chopped pine nuts for topping
Marinara:
• 2 cups sun-dried tomatoes, covered in water and soaked 2 or more hours-reserve water • 2 large or 5 small dates • 2 cloves garlic • 1/8 yellow or red onion • ½ cup packed basil leaves, chopped • 1 medium tomato • 1 tsp. Celtic Sea Salt • ½ tsp. Italian seasoning Puree in a food processor or high speed blender until smooth. Add soak water from tomatoes if necessary.
Ricotta:
• 3 ½ cups macadamia nuts soaked 2 or more hours • ½ cup pure water • 2 cloves garlic • 1 tsp. Celtic Sea Salt • ½ tsp. Italian seasoning • Puree in a food processor until fluffy. Add more water as needed. To assemble, place ½ the marinated zucchini or eggplant in the bottom of a large lasagna pan (save the marinade for a salad dressing). Then layer ½ the ricotta using your fingers to spread it evenly. Next, layer all the mushrooms. You can puree them in the food processor for a “meaty” texture. Next, place ½ the marinara sauce. Then, the zucchini/eggplant. Then layer on all the spinach
Sauce Ricotta
Top with chopped pine nuts. If it’s a sunny day, place the lasagna in the sun for a couple hours, covered by a screen for protection. Otherwise, warm it in the dehydrator on 105 degrees until mealtime.
Trio of Shaved Cabbages with Sweet Sesame Vinaigrette Serves 6
Ingredients: • • • • • • • • • • • • •
1 cup finely shredded Napa cabbage 1 cup finely shredded green cabbage 1 cup finely shredded red cabbage ½ cup red and yellow bell pepper julienne thin 1 cup Asian bean sprouts ¼ cup olive oil 3 tbsp Nama Shoyu 3 tbsp maple, or date paste 1 tbsp minced garlic 1 tbsp minced ginger ½ tbsp toasted sesame oil-optional ½ tbsp hot pepper minced ½ tsp Celtic salt
Preparation: Separate the three cabbages. Add an even amount to each bowl of the bell pepper and Asian bean sprouts. Set aside. In a small bowl whisk together the olive oil, Shoyu, sweetener, garlic, ginger, sesame oil, hot pepper and salt. Before serving toss each bowl with equal amount of dressing. For service, place a small mound of each cabbage around the plate, garnish with seasoned
Raw Vegan Gefiltefish Ingredients: 1 cup cashews, soaked overnight 1 cup almonds, soaked overnight 1 cup pine nuts 1 small carrot 1 cup green onion, or chives, finely minced 1 bunch parsley or fresh dill, finely chopped 1/2 cup lemon juice (more or less, to taste) 1 – 2 cloves fresh garlic, finely minced 1 tbsp kelp granules (or more, for fishy,salty taste) • freshly grated horseradish • • • • • • • • •
Preparation: Food processor-process soaked cashews, almonds, pine nuts,and carrot. (the mixture should be thick)Place nut/carrot mixture into a large bowl. Add lemon juice,kelp, and water, as needed,to achieve a wet pate consistency. Add the minced onion, parsley, and minced garlic. Form balls or patties. Let stand to allow flavors to develop. Serve over lettuce, with freshly-grated horseradish on the side.
Spinach Veggie Quiche Ingredients: Pumpkin Seed Pine Nut Crust • • • • •
1 Carrot, finely chopped 1/2 Shallot 1 cup Pine Nuts ½ cup Pumpkin Seeds Chop carrot into 1″ pieces and place in food processor. Process until very fine. Add shallot, Pine Nuts. Pulse a few times to start to blend.
Add Pumpkin Seeds. Process until you have a form-able mass but not so much that you lose the integrity of all the seeds. Leaving it lumpy makes for better texture. Press into small pie plate. Dehydrate at 145 for 1/2 hour.* Reduce heat and dehydrate 6 hours at 114. Note: The higher temp will not compromise your food. The actual food temp never gets that high. It helps sweat the food, removes moisture and also decreases the dehydration time.
Spinach Veggie Quiche Filling • • • •
¾ cup Spinach Cashew “Cheese” Spread 1 cup Cherry Tomatoes, halved 1 cup Pea Pods, Chopped into 1/2 ” pieces 1/2 cup Sundried Tomatoes-softened and chopped
Mix together all ingredients and place in prepared quiche crust.Refrigerate at least a couple of hours to set up.
Spinach Cashew “Cheese” Spread with Onion Flax Crackers Ingredients: • • • • • • • •
1 cup Cashews, soaked at least 6 hours 1 1/2 Lemons juiced ¼ cup Olive Oil 1 Shallot, chopped 1 clove garlic, chopped 1/2 cup Sundried Tomatoes, chopped 1 pinch Sea Salt 2 handfuls of spinach, separated to equal 2 cups firmly packed
Drain cashews and place in food processor. Add lemon juice and olive oil. Process until smooth. Add shallot, and garlic. Process until well blended. Add one handful of the spinach. Continue to process until spinach is well incorporated. Remove the mixture from the food processor. Hand chop the remaining handful of spinach and stir in. This is the base spread.
Onion Flax Crackers: • • • • • •
2 cups Flax seeds soaked at least 6 hours 1 cup ground flax seeds 1 Sweet onion, coarsely chopped 1 clove garlic, chopped ¼ cup Nama Shoyu ½ cup Hemp seeds
Place all ingredients in food processor. Process until well combined. Spread on telelex sheet 1/4 ” thick and score.
Not a Stir Fry Recipe Serves 2
Ingredients: • • • • • • • • • • • • • • • •
6 spears asparagus, chopped 4 oz mushrooms 2 carrots, thinly sliced 2 stalks celery, sliced 6 leaves kale, chopped 1 medium onion, chopped juice of one orange 1 inch piece ginger, grated 1 clove garlic, pressed 2 tbsp olive oil 2 tbsp braggs liquid aminos 2 tbsp agave 1/2 tsp salt 1/4 - 1/2 tsp cayenne 1 tbsp red pepper flakes 2 medium zucchini
Preparation: Put the asparagus, mushrooms, carrots, celery, kale, and onion in a lidded bowl or pan. Combine the orange juice, ginger, garlic, olive oil, liquid aminos, agave, cayenne, and red pepper flakes. Whisk to blend. Pour half of marinade over the vegetables in the bowl and put the lid on. Set aside the other half of the marinade for later. Let sit, stirring or shaking every so often, for about an hour. Then pour onto lined dehydrator tray and dehydrate for an hour or two, until the vegetables are slightly soft and warm. Slice the zucchini into noodles and top with the vegetables. Dress with the rest of the marinade.
Mock Tuna Serves 4-6
Ingredients: • • • • • • • • • •
2 cups almonds, soaked 8-10 hours 2 whole carrots 1/2 cup coarsely chopped red onion 1 1/2 cups finely minced celery 1/2 cup minced parsley 1/4 cup minced shallot or scallion 1/4 cup lemon juice 2 teaspoons kelp powder 1 teaspoon dulse powder or granules 1 tablespoon liquid amino’s , 2 teaspoons nama shoyu or 1 teaspoon sea salt
Preparation: Soak almonds 8-12 hours, drain, rinse and drain again. Put the almonds,carrots and onions through the heavyduty juicer, using the blank screen. Place mixture in a large bowl, add celery, parsley, shallots, lemon juice, kelp, dulse, liquid amino’s or sea salt and stir thoroughly. Shape into a mold or place in a pie crust. Or shape free hand like a fish. Keeps several days, covered, in the refrigerator. Note: This attractive dish resembles tuna or salmon casserole. Adding more kelp, dulse or any other sea veggies that you have on hand will increase the seafood flavor. For fun, press into a mold and unmold onto a platter, surrounded with kale and parsley, topped with almonds or olives. This dish is great when served with warmed Mushroom Gravy. For a luncheon or brunch this recipe is lovely served in a scooped out tomato.
Raw Food Meatballs Ingredients: • 1 cup Brazil Nuts (soaked 4 hours and rinsed) • 1 cup sunflower seeds (soaked overnight and rinsed) • ½ a medium onion • 1 Tbsp Nama Shoyu • 1 Tbsp. Miso • 1 tsp Celtic Sea Salt • 2 tbsp fresh sage • 2 tbsp fresh rosemary • 2-3 cloves garlic
Preparation: Finely chop the Brazil nuts in a food processor, set them aside. Blend all the remaining ingredients except the sunflower seeds in the food processor until finely chopped, then add the sunflower seeds and process until it makes a pate. Mix this with the Brazil nuts. If you really want them to be like meatballs make patties and dehydrate them for a few hours until slightly crusty.
Eggplant Lasagna Ingredients: • • • •
1 medium to large eggplant 2 cups water 1/4 cup nama shoyu, or tamari sauce 1 tsp. sea salt
Cut eggplant thinly lengthwise. Marinate in water, nama shoyu, or tamari sauce and sea salt for at least 2 hours, and up to 12 hours. Dry the eggplant slices with a paper towel. Prepare the following in separate bowls: 1 cup tomato sauce 2 cups shredded zucchini a few slices of red onion
Cheese sauce: • 1/3 cup tahini • 1/3 cup olive oil • 2 tbsp. nama shoyu, or tamari sauce Mix together in a bowl until smooth. Create different layers, alternating: Eggplant, tomato sauce, shredded zucchini, cheese sauce, eggplant, tomato sauce, etc. Finish with shredded zucchini, and decorate with a few slices of onion.
Zucchini Cheesy Pasta Ingredients: • • • • • • • • • • •
4 small zucchini 1/2 red bell pepper 1/2 small yellow onion 2 tbsp extra virgin olive oil 2 tbsp lemon juice 2-3 tbsp nutritional yeast 2 tbsp sesame seeds-grind in coffee or spice grinder 1/2 tsp basil 1/2 tsp garlic powder 2 tsp onion powder 1/2 tsp celtic salt
Preparation: Grate zucchini, then slice red bell pepper and onion with a spiralizer or vegetable peeler. Add remaining ingredients and toss until mixed well. Spread on dehydrator tray with parchment paper and dehydrate for about 4-5 hours until tender. Do not over dehydrate!!
Spinach Cashew Zucchini Pasta Ingredients: • Zuchini Pasta-created with spiral cutting blade • 1 cup cherry tomatoes, halved • 1 cup Pea Pods, chopped • ¾ cup Marinated, mushrooms • 5 Scallions, sliced • ½ cup dried sun dried tomatoes, chopped • ½ cup Spinach Cheese Spread • ¼ cup Water • sea salt and pepper to taste
Preparation: To marinate mushrooms: cut the mushroom into slices about 1/4 to 1/2 inch thick. Toss with 2 tbsp of nami shoyu and 2 tbsp oil and let sit for at least 1/2 hour. Mix Spinach Cheese Spread with water to create sauce. Add all other ingredients and toss.
Kombucha
Makes approximately one gallon of Kombucha Ingredients: • 1 SCOBY (kombucha mushroom) • 1/4 – 1/2 cup of kombucha starter (left over kombucha) • 4-5 packets of tea (oolong, black or green could also mix in flavored teas) • 1 – 1 1/2 cup of organic fair trade sugar • 1 gallon of water • big glass jar (gallon) and cheese or muslin cloth
Directions: Boil up a gallon of water. Turn off flame and add tea bags. Let tea bags steep for 20-30 minutes. Add sugar and let cool to room temperature. Removed tea bags and pour into glass jar. Add the starter and SCOBY. Cover top with cloth and secure with rubber-band. Put into a dark spot to let it ferment. Let it sit for 10-14 days. The longer it ferments, the stronger it gets. During this time the SCOBY will fall to the bottom of the jar and rise back up to the top. Pour kombucha into jars and seal tightly. Let sit out for 2-3 days to better carbonate. You can also flavor as you wish at this point. The SCOBY will have multiplied as well, so you’ll have two. You can store them in the fridge covered in some kombucha for your next batch. Also be sure to save some kombucha to start your next batch as well.
Sorta Beef-But Not Really Serves 8-10
Ingredients: • 4 cups pulp from your juicer of carrot, parsnip and/or celery root • 1 cup sun-dried tomatoes, soaked one hour or more and pureed in a blender • 1/3 cup olive or flax oil • 1/3-½ red onion, finely minced • 3 tsp. onion powder • 2 tsp. garlic powder • 3 tsp. chili powder • 2 tsp. cumin powder • ¼ tsp. cayenne • 1 tsp. Sea Salt • 1 tbsp unpasteurized dark miso paste
Directions: Using your hands, mix all ingredients well in a large bowl. Let sit for an hour or more for flavors to meld. Best served warmed in the dehydrator at 105 degrees.
Thai Hemp Curry Ingredients: Curry: • • • • • • •
¼ cup red pepper or mild chili, diced 2-3cm ¼ cup cauliflower, finely grated ¼ cup broccoli, grated 1 tbsp Sweet potato, diced 1 cup kale or other greens, chopped 1 carrot, grated 1 tbsp currants, soaked
Sauce: • • • • • • • • • • • • •
2 cup fresh coconut meat and water or ½ coconut, juiced or 4 tbsp Dried coconut ¼ cup hemp milk 1 small parsnip, juiced 2 tsp lime juice 1 kafir lime leaf (optional) 1 tsp ginger juice 1 four-inch piece of fresh or 1 tsp dried lemon grass 1 tsp cumin and/or ½ tsp freshly ground coriander 1 small mild chili, chopped finely or to taste 1 bunch fresh coriander to taste 1 radish for decoration
Mix all curry ingredients in a large serving bowl. Add other fresh ingredients to taste. Blend all sauce ingredients to a sauce and pour over curry. Serve with fresh coriander and decorate with radish slices.
Zucchini Linguine with Basil Sauce Serves 3-4
Ingredients: Basil Pesto: • • • • • • • •
2 cups tightl packed basil ½ cup pine nuts ¼ cup pumpkin seeds 1 tbsp lemon juice 1 Clove Garlic ½ tsp Himalayan or celtic sea salt ¼ cup cold pressed olive oil Spring or filtered water
Zucchini Linguini: • • • • • •
3 large zucchini 2 medium tomatoes 8-10 dried olives ½ red capsicum 2 tbsp pine nuts ½ cup basil pesto
Preparation: Pesto: Soak the pine nuts and pumpkin seeds for at least 4 hours. Drain and rinse. Place all ingredients into a food processor and process until almost smooth. Add a little water at a time if it seems too dry. Store in a glass jar in the refrigerator for up to a week. Zucchini Linguine: Use a julienne peeler to slice the zucchini lengthways into long noodles and place in a large bowl. Chop the tomatoes and capsicum. Chop the olives and add these with the pine nuts to the zucchini. Add the pesto and mix thoroughly to combine. Prepare at least one hour in advance of service to allow noodles to soften.
Zucchini Fettuccine topped with Sesame Mango Sauce Ingredients: • 4 small or 2 large zucchini spiralized into thick noodles • 4 manila mangos diced • 1 ripe lemon juiced • 2 tablespoons tahini • 1 fourth cup water • chopped mint leaves • black sesame seeds for garnish
Preparation: Spiralize zucchini with the thick noodle setting with a spiral slicer utensil or use a vegetable peeler to make fettuccine type noodles. To make the sauce add mangos, tahini, water, and lemon juice to blender and blend until smooth. Top the zucchini noodles with sauce and garnish with chopped mint leaves and sesame seeds.
Veggie Loaf Serves 4-6
Ingredients: • • • • • • • • •
1 sweet potato 1 onion 1 carrot 1 white potato 1 turnip 1 beet 3-4 stalks celery w/leaves 1 lb raw nuts of your choice 2 tbsp. fresh chopped garlic
Preparation: Grind the veggies and garlic in small batches in the food processor until finely shredded Set aside. Next grind your nuts to the consistency you like, paste or chunky. Then mix the batches of veggies together with the nut paste. Press your mixture into a loaf pan and refrigerate for about an hour or until it sets. Turn the loaf out of the pan and onto a plate with fresh parsley to garnish.
Zucchini Corn Cakes Ingredients: • • • • • • •
2 cups shredded zucchini-approx 2 medium zucchini 4 ears fresh corn 1 clove garlic ½ tsp dried mustard 1/8 tsp white pepper pinch salt to taste ½ cup flax seeds, ground fine
Directions:
Place grated zucchini in bowl, set aside. With a sharp knife, cut kernels off of the ears of corn. Set 2 cups aside. Place remaining 2 cups in food processor. Add to the food processor: garlic, dried mustard, white pepper and pinch of salt. Process until corn turns to a liquid mash. Add ground flax seeds and pulse until combined. Do not over mix. Add to zucchini along with the remaining 2 cups of corn. Shape into patties about 1/2 inch thick and 4 inches across. Place on non-stick sheets. Dehydrate for 1 hour at 140, transfer to screens and reduce heat to 115 and dehydrate for 5-6 hours. The outside should be crispy but the insides still a little moist. Top with cilantro cream.
Cilantro Cream • • • • • • •
1 cup cashews, soaked until soft 1/2 cup young coconut flesh 2-3 tbsp coconut water-from young coconut 1 small garlic clove pinch salt to taste pinch pepper to taste 2 teaspoons fresh cilantro, chopped fine
Combine cashews, coconut, coconut water, garlic salt and pepper in vitamix. Blend until very smooth.
Casual Eating
Veggie Burgers Ingredients: • • • • • • • • • • • •
1 large red onion 1 large bell pepper 3 carrots 1 small head cauliflower 1 lg. stalk broccoli 1 Cups almonds, soaked 12-24 hours 1 Cups sunflower seeds, soaked 5-6 hours 1/4 Cup sesame seeds, soaked 5-6 hours 5 cloves garlic 2 tbsp Braggs or to taste 1 tsp cumin 2 tbsp dried Cilantro ( 1-2 Cups fresh Cilantrooptional)
Blend all ingredients and seasonings in a food processor. This blended food is your patty mixture. Form and put 1/2” thick patties on a teflex sheet and place trays in dehydrator. Dehydrate at 105 degrees for 8-12 hours or until desired texture is obtained. Flip your burgers after 4 hours and remove teflex sheets, continue to dehydrate for 4-5 hours or until desired moisture is obtained.
Another Veggie Burger Ingredients: • 1 C up almonds, soaked 12-48 hours • 1Cup sunflower seeds, soaked 6-8 hours and rinsed • 8 STALKS celery, chopped finely • ½ Cup red onion, finely chopped. [can use scallions] • ½ C up fresh parsley, chopped [can use parsley flakes] • Juice of 1 lemon • garlic powder - to taste • cliantro flakes - to taste • 3-4 tbsp Sesame Tahini Makes about 8 large burgers! Dehydrate at 105 degrees in dehydrator Process all ingredients in a food processor
Garden Burger Ingredients: • • • • • • • •
1 lb. soaked nuts 1 lb. grated carrots 1 chopped onion 1 tbsp sweetener (honey, banana, raisins) 1 tbsp. oil 1-2 tbsp poultry (or other) seasoning 2-3 tbsp. nutritional yeast sea salt to taste
Preparation: Process in food processor until a firm pate is achieved. If mixture is not thick enough, add dill, dried garlic, dried onion, dried parsley flakes, nutritional yeast, psyllium husk powder, ground flaxseeds. Form into balls, cutlets, or fillets and sprinkle with a little paprika before serving. To make “fish-burgers”, add dulse, kelp, or nori to the mixture.
Italian burger Ingredients: • 1/2 cup of pine nuts • 1 cup of sunflower seed-pumpkin seeds may be substituted • 1/2 cup of sprouted buckwheat • 1-2 tbsp hulled hemp seed-optional • 1 cup of carrot cut into pieces • 1 tbsp sun dried tomatoes soaked 1 hour • 3-4 olives • sea salt to taste • 2 tsp Italian spice mix-basil, oregano
Preparation: Put all ingredients into the food processor and blend. Make 4-5 “loaf” on the teflex sheet of your dehydrator. After 2 hours cut it into small pieces and dehydrate it for 4-5 hours.
Portobello Sandwich Ingredients: • • • •
Portobello mushroom heads- 1 per person Nut Butter Tomato, Avocado and Onion Lettuce
Preparation:
Spread nut butter on the underside of the portobello mushroom head. Layer it about ¼ inch thick. Slice vegetables and layer on top of nut butter and mushroom.
Raw Sashimi Ingredients: • • • • • •
Dagwood Style Sandwich Ingredients: • • • • • • •
1 slice onion bread 2 tbsp pate or spread of choice 1 medium tomato, sliced 1/4-inch thick ½ avocado, sliced 1/4-inch thick lime cilantro for garnish salt & pepper to taste
Preparation:
squeeze the lime over the tomato and avocado slices, then sprinkle with salt & pepper. spread the pate thickly on the bread, then pile on the tomato and avocado. place some cilantro leaves on top for garnish. Good for using left over pate.
1 young coconut 3 tbsp sesame oil ½ lemon 1 beet-juice 1 green onion-dark green part only Pinch of dulse-optional
Preparation: Put coconut meat into a bowl. Add green onion. Add beet juice to the coconut meat. Add the other ingredients and marinate at least 3 hours, overnight is best. In the morning, remove the coconut meat. Plate
Easy Avocado Burritos Ingredients: • • • • • •
1/2 large or 1 small ripe avocado 1/2 tsp. organic onion powder 1/4 tsp.Celtic sea salt 1 tsp. lemon juice 2 or more fresh Romaine leaves 1/4 cup of your favorite raw organic salsa from the health food store or fresh chopped tomatoes
Preparation:
Use a fork to mash the avocado and seasonings. Place the guacamole in the lettuce leaf and top with salsa or tomatoes and sprouts. Wrap it up and eat it like a burrito. Note: If you just don’t have enough ripe avocados to make guacamole here’s a little trick: For every medium avocado you use, blend 1 stalk of celery and 2 tsp. avocado or olive oil until creamy, then mix with the avocado
Rueben Burritos Serves 2
Ingredients: Guacamole 2 Avocados per person 2 green onions-chopped 2 radishes finely diced ½ cucumber finely diced Chopped Dulse Freshly chopped cilantro 2 diced cayenne peppers or cayenne powder (optional) • Lemon juice • 2 tbsp olive oil • • • • • • • •
Preparation:
Mash together and season with sea salt. Add 2 chopped roma tomatoes. Place your favorite sauerkraut in a bowl. Set aside. Wash and dry thoroughly whole romaine lettuce leaves. Place them on a platter. Garlic Basil Lemonette • ½ cup fresh lemon juice • 1 to 1 ½ cups of olive oil, adjust to your taste • 3-4 cloves of garlic • Sea salt • Dash of Honey • Blend well in a community bowl. Roll guacamole and sauerkraut in the lettuce leaves and spoon on the lemonette while eating the burritos.
Green Dragon Broccoli Serves 2
Ingredients: • 1 head kale, washed and chopped • 1 cup almond butter • ½ bunch dandelion leaves, washed and removed from the stem • 2 cups broccoli heads, chopped • 1 tablespoon coconut butter • ½ cup mint, minced • ¼ cup raisins • 2 tsp hing • 1 tsp tarragon • 2 thai dragon chilis or jalapeno peppers, seeded and chopped • 1 tbsp lime leaf, minced • 2 tbsp lemongrass, minced • 1 tbsp ginger • 2 tsp salt • 1 cup water or coconut water
Preparation:
Blend almond butter, mint, raisins, hing, tarragon, peppers, lime leaf, lemongrass, ginger, coconut butter, salt and water in blender until smooth. Toss the kale, dandelion greens and wilted broccoli with the marinade. Massage liquid into veggies well. Pour mixture into 1 large casserole dish. Place dish in dehydrator for 4 hours. Ensure that temperature is set to the lowest setting,
Refried Beans Ingredients: 2 cups sprouted rye from Rejuvelac pulp 1 apple 1 Red chili 2 tsp Mexican seasoning 1 tsp garlic powder 1 tsp cumin powder 1 tsp Celtic salt Combine ingredients and enjoy.
Tostadas and Refried Beans Serves 8-10 Tostadas Use romaine lettuce leaves or cabbage leaves as your tostada shell, and fill with Sunflower “Refried” Beans, Better than Beef, guacamole, salsa, and Pine Nut “Sour Cream.”
Sunflower Refried Beans • 4 cups soaked sunflower seeds-2 ½ cups before soaking • ½ cup flax oil, hemp oil, or olive oil • 3 ½ tsp. onion powder • 2 tsp. chili powder • 2 ½ tsp. cumin powder • 1 tsp. Celtic Sea Salt • 1 tbsp. unpasteurized dark miso paste • 3 tbsp. raw tahini • 1 tbsp. apple cider vinegar • ¾ cup pure water Put all ingredients in a food processor and puree until creamy. Best served warmed in the dehydrator at 105 degrees.
Egg Plant Pizza Rounds Peeled eggplant sliced to about 1/3rd of an inch. Can also make them thicker or thinner according to taste. Put slices on drizzle olive oil on eggplant slices. Add seasonings Place in no special order: red/yellow peppers, diced or sliced, then mushrooms, diced or sliced, sliced or diced purple onions, “fresh” basil. Cut the basil up and sprinkle on the top Placed fresh slices of tomato on top with some more seasonings. Red pepper hot chili seeds or pinch cayenne for more zing. Tomatoes for the moisture on top. Fresh garlic. Add *raw cheese” or even pine nuts ground and sprinkled on top after it comes out of the dehydrator. ! Place in dehydrator several hours,, but no more than 4 hours. Use your favorite veggies for this recipe Marinated veggies are okay too. But skip the salt. Much healthier that way.
Veggie Pizza Servings 2-4 Ingredients: Crust: • 1 cup sprouted buckwheat, dehydrated and ground • 1 tsp celtic sea salt • 2 tsp agave • Water Sauce: • 1/2 cup sun dried tomatoes • 1/2 cup water • 1/2 tomato, chopped • 2 tsp agave • Italian seasonings • Toppings: • 1/2 tomato, sliced • 1/4 onion, diced • 1/2 cup spinach, thinly chopped • 1/2 cup peppers, diced • Fresh basil • 1/4 cup hemp seeds
Preparation: For the crust-Grind the sprouted and dehydrated buckwheat into a flour. Place the four in a bowl. Add salt, agave, and water until doughy. Feel free to add seasonings like garlic or basil. In a small cheesecake pan, evenly flatten the dough to your desired thickness. You may have left over dough. Place in dehydrator at 145 degrees for 30 minutes, or until desired ‘crispness For the sauce-Soak sundried tomatoes in water until soft. Place water, fresh and soaked tomatoes, agave, and seasonings in a blender until smooth. When the crust is done, spread sauce on evenly. You may have leftover sauce. Place back into the dehydrator until completing the next step. For the toppings-Chop all vegetables. Remove pizza from the dehydrator and arrange the veggies in a pretty fashion. First the tomatoes, sprinkle the onions, spinach, peppers, then basil in that order. Place back in dehydrator until warm, about 15 minutes. Remove from dehydrator and sprinkle hemp seeds over the entire pizza. Springform pan works best when forming dough...allows for easy slicing once sides are removed from pan.
Raw Veggie Pizza Crust: • • • • • •
walnuts sunflower seeds Bragg’s Liquid Aminos olive oil garlic Italian seasonings to taste
Mix well in food processor. Spread to 1/4-1/2 inch thick for thin or thick crust, into bottom of round cake pan -can use metal or glass pans. Dehydrate 12-14 hours.
Sauce:
Spread a thick or thin layer of sauce on the top of the pizza crust.
Topping: • • • •
1/2 Green pepper 1/4 red onion 2 green onions 1/2 Cup. marinated portabella mushrooms
Chop all topping ingredients and sprinkle all over sauce. Sprinkle Italian seasonings over top of pizza pie for taste. Dehydrate at 105 degrees long enough to warm and seep juices from veggies into pizza.
Lasagne
Best made a day in advance of serving Serves 8-10 Ingredients:
• 5-6 zucchini • 3-4 Cups coarsely chopped Mushrooms (or, thinly slice portobellas or baby bellas) • 6 Cups Spinach, packed, then roughly chopped • “Cheese”: 4 Cups sunflower pate -made with less garlic, onion and lemon so it is bland. • Use water in place of 1/2 of the lemon juice. • Marinara Sauce • Cheesecloth (all cotton for culinary use) Thinly slice the zucchini the long way. Marinate for 1-2 hours in a mixture of olive oil, water and lemon juice. You will need enough slices to completely cover the bottom of the pan two times (you can marinate longer if you want).
Assemble the lasagne:
Pat dry the marinated zucchini slices. Fit closely together enough slices to completely cover the bottom of the pan. Don’t forget to lay the cheesecloth down first, it is important. Pour over a small amount of the marinara sauce and spread over the zucchini. Spread out a layer of mushrooms. (use 1/2 the mushrooms) Spread a thin layer of pate over the mushrooms (use 1/2 the pate) (it’s okay to leave it in evenly spaced blobs it is difficult to spread) Evenly place half of the chopped spinach over the pate and press firmly into place Repeat the steps in the next layer: • Zucchini slices • 1/2 of the remaining marinara sauce • the remaining mushrooms • the remaining pate • the remaining spinach-press in to the pate • The remaining marinara- you can also add some chopped tomato and slivered basil to the top • Cover tightly with plastic wrap and refrigerate.
Serving the lasagne:
The vegetables and pate will have given off a great deal of liquid overnight in the refrigerator. Using the ends of the cheesecloth, carefully lift out the lasagne (it may take 2 people). Drain the lasagne for a few moments (hold it up and allow to drip or run your hand over the bottom)-then either place it in a new pan or have someone quickly pour off the liquid and dry the pan and put the lasagne back in. Slice and Serve.
Chow Mein Sauce: • 1 tbsp lecithin • 1 tbsp almond butter (these first two ingredients can be substituted for something else if you like--they help give it that oily “restaurant” feel.) • 2 tbsp Nama Shoyu • 2 tsp Shaohsing rice wine (this has a 13.5% alcohol content, but the flavor is authentic. • 3/4 tsp onion powder • 1/2 tsp powdered ginger • 1/4 tsp garlic powder • 1/4 tsp unheated salt, if desired • 4 grinds of pepper
Veggies: • • • • • • • • •
bean sprouts handful curly cabbage, cut thinly (gives it the characteristic chow mein look) broccoli slaw (perfect noodle shape!) one small or 1/2 medium zucchini-spiral cut noodles 3 small to med shiitakes, sliced thinly-cut off stems if you want 5 white or criminy mushrooms, sliced snow peas red pepper, cut in thin strips scallions or chives, cut into long pieces
Make the sauce in a large bowl, and toss the veggies in as you prepare them. Place chow mein in bowls and let it sit for 20 minutes or so in a warm place to marinate. It wilts very quickly, giving it an amazingly authentic feel!
Spring Noodles serves 2
Ingredients: • • • • • • • • • • •
2 medium zucchini, sliced thin like noodles 1 medium onion, chopped 1/2 lb baby snap peas 1 carrot, grated 2 tbsp olive oil 2 tbsp agave 2 tbsp apple cider vinegar 2 cloves garlic, pressed 1/4 tsp salt 1/4 tsppepper 1 tsp red pepper flakes
Preparation: Zucchini can be sliced, grated or cut with veggie peeler. Toss noodles with peas, chopped onion and grated carrot. Whisk together oil, vinegar, agave, salt, pepper and red pepper flakes. Coat noodles with sauce. Noodles can be served immediately or allowed to marinate in sauce for an hour
Vegetables and Kelp Noodles with Cashew Sauce Ingredients:
raw cashews or tahini nama shoyu, to taste a splash of lemon juice, to taste raw agave syrup, to taste fresh garlic cloves, to taste any herbs or spices you want to add about a tbsp of coconut butter per cup of sauce • You choice of finely sliced vegetables, like onion, carrot, bok choi, etc • • • • • • •
Preparation:
Blend the cashews/tahini with enough water to make a runny sauce, adding lemon juice, agave, garlic and your herbs and/or spices to taste, plus the coconut butter. Place the sauce into a dish and stir your vegetables and noodles into it. Use a pyrex dish with closely fitting lid, and place it in dehydrator. Leave it for at least 1/2 an hour, so that the sauce softens the veg and noodles. Also nice with some fresh coriander/cilantro sprinkled on top.
Spiced Coconut Dumplings Stock: Ingredients: • • • • • • • • • • •
1 Stalk of Lemongrass 1 Lime Leaf 1 small Piece of Ginger 1 small Piece of Galangal-also named galanga or blue ginger 2 Stalks of Celery 1 cup Dried Coconut 2 cups of Spring Water 1 Tomato 2 tbsp Lemon Juice 1 tbsp Miso Paste 1/4 tsp Cayenne Pepper
Fillings:
Choose from a variety of fresh raw shredded vegetables like cucumber or zucchini noodles, carrot, mung bean sprouts, snow pea greens, cabbage, tomatoes, turnips or anything else that you have.
Preparation:
Place the lemongrass, lime leaf, ginger, galangal, celery, coconut and water into a blender and process until well mixed. Strain through a nutmilk bag or a fine sieve. Pour the liquid back into the blender and add the remaining ingredients. Blend well. Place vegetables of choice into a bowl and pour the stock over the top.
Dumplings:
Simply form hand rolled balls from the leftover pulp. They will crumble if you sit them in the soup for too long, but you could place them on top of the vegetable of your tom kha or eat them right away. They would probably do well in the dehydrator also.
Spicy Veggie “Stir Fry” Ingredients:
Rice: • 2 cups Chopped Parsnips • 2 Carrots • ½ cup Pine Nuts • ¾ cup Broccoli, Chopped • ½ cup Mushrooms, sliced Finely chop parsnips, carrots, and pine nuts and place in bowl. If using a food processor to do this, do each separately. Combine with chopped broccoli and sliced mushrooms. Stir to combine. Sauce: • 1/4 cup Olive Oil • 1/3 cup Sun dried Tomatoes-soft • 1 tsp Chili Peppers (dried) • 1 1/2 tsp Curry Powder • 1 tbsp Nama Shoyu • 1 tbsp Agave-optional • Combine all ingredients in food processor, process until well combined. Stir into “rice mixture”.
Raw Vegan Pâté
Makes 4-6 servings Ingredients:
• ¾ cup raw, whole cashews-soaked overnight and rinsed • ¾ cup raw whole almonds, soaked overnight and rinsed • ¼ cup raw sunflower seeds • 1 tbsp flax oil • 1 tsp soy sauce • ¼ cup whole flax seeds • 1 ripe banana-peeled • ¼ cup raisins • 2 tbsp almond butter • 2 tbsp nama shoyu • ½ cup chopped granny smith apple
Preparation: Blend nuts in food processor until well chopped, but not creamy like nut butter. Add seeds, flax oil and flax seeds. Pulse a couple of times. In a bowl, mash banana, add almond butter and soy sauce. Stir together with nut blend. Fold in apples and raisins.
Raw French Fries Recipe Serves 4
Ingredients: • • • • •
Fries 4 kohlrabis ½ cups cold pressed olive or hemp seed oil 2 tsp curcumin 1 tsp sea salt
Cut the kohlrabis like french fries.. Put the kohlrabis in a bowl. Put the oil, curcumin (kurkuma) and salt in a bowl. Mix. Pour over the fries. Let sit for at least 10 min. Then drain and scoop onto some paper towels to take off excess oil.
Ketchup • 3 tomatoes • 3 pieces sun dried tomatoes • 5 dates or 1/2 teaspoon stevia and 4 more sun dried tomatoes • 1 squeeze lemon juice • ½ cup pure water Put all ingredients in a blender. On the bottom of the blender the water, lemon juice and tomatoes, on top the dried tomatoes and dates. Blend well. This will be easier if you leave the sun dried tomatoes sit in water for a few hours.
Pad Thai Ingredients: • • • • • • • • • •
1 young coconut 1 carrot 1 beet 1 bell pepper 1/2 c tomatoes 1/2 avocado 1/4 c cilantro 3/4 c curry sauce 1/4 c curry almonds
Remember, you can always substitute your favorite veggie for one you don’t like in this recipe. First open the coconut. Save the water for later. Spoon out the meat, cut off any brown and cut into skinny noodle-like stripes. Cut the carrot, beet, pepper and avocado into long stripes as well. Mix all of this in a bowl. Pour on the curry sauce, chop the tomatoes, cilantro and curry almonds and beautifully toss them on top.
Curry Almonds • 1 c almonds (soaked) • 1 T curry • 1 t honey Roll the almonds in curry and drizzle with honey. Toss on the dehydrator until crunchy. If you don’t like honey you can use something like apple juice to give it a sweeter touch.
Mini Tacos with Mango-Kiwi Salsa Makes 20 tacos Ingredients: “Taco” Shell Ingredients: • 1 banana • 1 cup butternut squash, cubed • 1/2 cup fresh Thai coconut • 1/2 cup dried coconut shreds • 2 green onions, white and greens separated • 1/2 cup almond pulp/meal • 1/3 cup coconut water/milk • 3 T. flax seed, ground fine • 1/2 tsp. sea salt Mango Kiwi Salsa Ingredients: • 2 mangoes, peeled and cubed • 2 kiwi, peeled and cubed • 2 tomatoes, seeds and juice removed • 1/2 red or orange bell pepper • 1/2 cup cilantro • juice of 2 limes • 1 tsp. celery seeds
Preparation: To make the shells, put all of the ingredients, except for the onion greens in a high speed blender and process until smooth. Add the greens and blend for about 8-10 seconds more. Scoop out in 2 tbsp spoonfuls onto Teflex sheets and spread with back of spoon or knife until they are about 1/4” thick. Shape into rough ovals. They will curl up a bit naturally as they dry. Dehydrated at 115 degrees for 4 hours, flip onto mesh dehydrator screen, and continue drying for an additional 12 hours. Store in a zip lock or air-tight container. To make the salsa, place all ingredients in a food processor and pulse chop until everything is chopped fine and well combined.
Shitake Croquette with Purees of Yellow and Red Peppers Serves 8
Ingredients: • • • • • • • • • • • • •
2 ½ c walnuts soaked 10-12 hours 1 cup pine nuts 1 cup red and yellow bell pepper diced 1 ½ tbsp ginger minced fine 2 cloves garlic minced 1 ½ tbsp lemon juice 1 cup broccoli chopped in small florets 1 ½ tsp Celtic salt 3 tbsp basil shredded fine ¼ cup cilantro chopper fine 1 ½ cup shitakes sliced paper thin 1 ½ tbsp Nama Shoyu 2 tbsp olive oil
Preparation: Marinate the shitakes in the Nama Shoyu and olive oil, allow to marinate for 10-20 minutes and set aside. Homogenize the walnuts and pine nuts, hand mix in remaining ingredients, including the shitakes and marinate until thoroughly mixed. On dehydrator sheets form mixture into small ½ dollar size burgers and allow to dehydrate for 5-7 hours. Pour a small amount of red and yellow bell pepper puree on different sides of the plate so they meet in the middle. Place 2-3 croquettes in the middle of the puree, top croquettes with micro-greens or sweet pea shoots
Desserts
Cinnamon Raisin “Toast” and Hazelnut Butter Ingredients: • • • • • • • • •
2 cups Almonds 1 cups Sunflower Seeds 1 cup Ground Flax 1 cup Pureed Zucchini 2 Carrots 1 Apple 1 cup Raisins 4 Dates plus 1/2 cup Water 1 tsp Cinnamon
Preparation: Put sunflower seeds in food processor and process until finely chopped. Put in Bowl. Put almonds in food processor and finely chop. Put in bowl with sunflower seeds. Add flax and stir to combine. Process carrots and apple in food processor until you get a puree. Add zucchini puree, mix. In blender, blend dates with water until liquefied. You can soak the dates first to soften. Add to carrot and apple mixture, stir. Stir wet ingredients into dry. Mix well. Stir in cinnamon and raisins. Spread 1/4″ thick on non-stick dehydrator tray. Dehydrate for 1 hour at 145, reduce heat and continue to dehydrate at 116 for two more hours. Flip mixture onto screen, peel off non-stick sheet and continue to dehydrate for about 4-6 more hours or until dry but not hard. This bread will should be a little soft.
Hazelnut Butter
• 2 cups Hazelnuts • 2 tbsp Olive Oil Process in food processor until smooth
Banana Treat Dessert Simple, delicious, and very refreshing: frozen banana puréed into something that’s quite like ice cream, without the dairy and calories. Ingredients: • 2 ripe bananas • ½ cup chopped walnuts
Directions: • Peel and chop bananas, wrap in plastic and freeze for several hours • Unwrap and process in juicer or blender • Stir in Walnuts Note: If consistency is too thick, add orange or pineapple juice.
Lemon Power Bars Makes 16 squares and 8 bars Ingredients: • 1 cup of soft dates chopped really fine, tightly packed • 2 cups raw dehydrated coconut • 1/2 cup ground chia seeds* • 1/2 cup ground sesame seeds* • 2 tbsp lemon zest • 10 drops lemon stevia (optional)
Preparation: Grind chia seeds and sesame seeds in a blender or a grinder until fine. Then add all the ingredients to the food processor with the S blade on and process them until they are well mixed. Then press the “dough” firmly into a small glass pan greased with coconut oil. Cut them into bars or squares and then freeze them in the freezer at least overnight. Pop one out any time you need a boost. * For a richer tasting bar use 1 cup ground almonds or 1 cup ground brazil nuts ground in the food processor with the S blade.
Brownies Ingredients: • • • • • • • • • •
20 cacao beans 10 dates 3/4 c. finely shredded coconut 1/2 c. almonds 1 tbsp. vanilla powder 3 tbsp. carob powder 3 tbsp. mesquite powder 3 tbsp. agave nectar 3 tbsp. oil (olive, sunflower, or sesame) 1/4 tsp. Maca (optional)
Combine in food processor til well blended. Roll into small balls, then roll into shredded coconut for a light covering. Chill.
Raw Strawberry Banana Crepes Makes 8 – 5″ rounds Ingredients Crepes: • 4 Bananas • 1 lemon-juiced Place bananas in food processor. Add lemon juice and process until liquid. Pour into 5″ rounds. These should only be about 1/8″ thick so spread mixture if necessary. Dehydrate overnight at 115. Do not over dry these. You want them to be flexible. Cashew Vanilla Cream • • • •
Pulp from two young coconuts* 1 cup Cashews, soaked overnight splash of Madagascar vanilla 1 tbsp Agave-optional
Place the cashews in blender. Blend on high speed. Add the coconut meat and vanilla. Process until well blended. Refrigerate to thicken if needed. Spoon the Cashew Vanilla Cream into half the crepe. Top with berries and add more cream. Fold over
Apple Pie Crust • 1/4 cup pecans • 1/4 cup walnuts • 5 dates-pitted Miix in food processor- spread thin - if you like thick crust , then double this- use a pie tin
Filling • • • •
3 apples chopped in processor 1/4 tsp cinnamon 1/4 tsp nutmeg 1/2 tsp juice from a lemon
Spread mix over crust. Chop 3/4 cup pecans spread around circumference of pie. This is quick and easy. let it sit in fridge for 30 minutes - but it can be served right away. Variations Put sliced bananas on top of apples then put nuts on. To make it look festive, put some mango slices, and a few berries for color.
Pumpkin Pie Crust:
• 2 cups almonds • 1/3 - 1/2 cup dates, pitted and soaked
Filling: • • • • • • • •
2 cups shredded pumpkin or butternut squash 1 cup dates 1/2 cup almonds (soaked) or sunflower seeds 2 teaspoons cinnamon 1 teaspoon ginger ½ teaspoon ground cloves ½ teaspoon nutmeg ¼ cup water
For Crust:
Add all ingredients and blend until smooth. Pat down into a pie plate.
For Filling:
Mix shredded pumpkin or squash in a for several minutes. Add other ingredients and blend until smooth. Place filling on top of pie crust. Best served chilled.
Carrot Cake Cake: • • • • • • • • • • • • •
1 c almonds (soaked) 3/4 c dates (soaked) 1 c carrot pulp 3/4 c carrot juice 1 grated carrot 1 tbsp ginger 1 tbsp orange zest 1 tbsp lemon zest 1 tsp cinnamon 1 tsp nutmeg 1/2 c raisins 1/2 c walnuts or dry shredded coconut 1 tsp lemon juice
Juice Carrots save pulp for later use. Next put the almonds and dates in a food processor and grind fine, until it forms a ball. Put it in a bowl with the carrot juice, carrot pulp, spices, zests, lemon juice and grated carrot. Stir until thoroughly mixed. Add the raisins and walnuts or coconut. This is your carrot cake. Form a circle or square or shape of choice on the plate.
Icing: • • • • • •
3/4 c cashews (soaked) 2 dates (soaked) 1 orange (juiced) 1 t orange zest 1-2 tbsp lemon juice 1/4 vanilla bean
Put all of these things in a food processor until smooth and creamy. Check to see if it tastes like heaven, if it does, move on. If it doesn’t add more dates, more lemon, more cashews, whatever. When it’s yummy, dump it on the cake. As for decoration use strawberries, raspberries, coconut, flowers, zest, spices you name it!
Key Lime Pie Crust: • • • • •
1 cup almonds 2 cups walnuts 1 cup dates 1/3 cup raisins 2 tbsp. orange juice
Filling: • • • •
1 big avocado or two small ones juice of 4 limes or 7 key limes zest of the limes/key limes 1/2 cup cashew nuts
Frosting: • • • • •
1/2 cup almond milk or water 1 cup macadamia nuts 1/4 cup cashews 1 vanilla bean scraped (optional) 3 tbsp honey or 7-10 dates
Garnish: • Crushed pistachios • lemon wedges Preparing crust: Process all ingredients until crumbly and soft. Press into a 10 inch spring-form pan and chill Preparing filling: Either blend everything in blender until thick and creamy or put through juicer Preparing frosting: Put everything in a clean blender and whip it up until nice and smooth. Assembly: Take out the chilled crust. Spoon the filling on top. Smooth it out with a spatula or spoon. Let chill for 1 hour. Take it out and then pipe or spoon the frosting on top. Garnish with lemon/lime wedges and chopped pistachios. Put in the fridge/freezer for another hour to set. Serve chilled
Sweet Ginger Corn Cakes Serves 4
Ingredients: • 1 cup corn meal- fresh kernels dried and ground • 2 ½ cups almond flour • 1 cup coarsely ground flax meal • 1 cup corn kernels • 1 cup bell pepper diced • 1 cup water • 1 ½ tbsp onion powder • 1 tbsp ginger minced fine • 2 tsp dried parsley • 2 tsp Celtic seasalt • ½ tsp black pepper • 1 ½ tsp mustard powder • ¼ cup olive oil • 2 ½ tbsp mesquite flour Hand mix all ingredients. Add almond flour slowly to desired consistency. Form into small patties, place on dehydrator sheets and continue to dehydrate at 110 degrees for 3-5 hours Serve with a fresh Coriander Aioli.
Fresh Coriander Aioli Makes 1 ½ cups Ingredients: • 2 cups coconut meat • ¼ cups cashews soaked 10-12 hours-can use pine nuts • 3 tbsp olive oil • 1 tbsp coconut butter (optional) • 1 tbsp lemon juice • 2 tbsp date paste • 2 cloves garlic • 1 tsp Celtic sea salt • ¼ cup Fresh cilantro, stalk cut. In high speed blender, blend all ingredients until smooth, may need to add water to get desired consistency. Pipe with a pastry bag onto ginger corn cakes.
Sweet Potato Casserole Ingredients: • 4 cups sweet potato, peeled and chopped into small pieces • ¾ cup walnuts • ½ cup of dates-soaked-save water • ½ cup date water • 1 tsp ground cinnamon • Topping: • ¾ cup walnuts • ¼ cup agave nectar or honey • ¼ - 1/3 tsp salt
Preparation: Soak walnuts and dates overnight, in separate bowls. Place the sweet potato, walnuts, dates, water and ground cinnamon in a food processor and process until smooth. Pour into a pie or baking dish. For the topping, process the walnuts to a coarse consistency and mix in the salt and agave nectar / honey. Add on top of the yam sweet potato mixture and serve.
Fruit and Nut Butter Ingredients: • 1 cup ground almonds • 1/4 hemp oil • 1/4 cup coconut oil ( I am not sure if both oils are actually needed, like I said, it was a mistake!) • 6 large fresh strawberries • 2 tsp. agave • 2 tsp. ground cinnamon
Preparation: Cut 4 strawberries into chunks and put into blender with agave and cinnamon. Chop remaining 2 strawberries and set aside. In food processor, mix almonds and oil until slightly chunky or mix into a butter form if you can. In a bowl, mix all ingredients including chopped strawberries and refrigerate. Great as a dip for apples or jicama.
Breads, Pancakes, Breakfasts & Grains
Blueberry Flax Pancakes Makes 5 pancakes Ingredients: • • • • • • •
1/2 cup flax seeds-ground 1 cup flax seeds-not ground 3 T coconut oil melted 1/4 cup agave 1/2 cup water 1 cup blueberries 1/4 cup coconut- unsweetened, dried
Mix all ingredients. Dehydrate at 145 for one hour, flip and then dehydrate for 30 minutes at 114.
Banana Pancakes 7 servings
Ingredients: • • • • • • • • • •
1 cup walnuts, finely chopped 1/2 cup walnuts, coarsely chopped 1 cup flax meal 3 bananas, pureed 1/2 cup raisins 1 tsp salt 1 1/2 tsp cinnamon 1/2 tsp nutmeg 4 bananas, sliced 4 tbsp honey
Preparation: The ingredients need to be processed separately and then folded together. Add 1cup water to flax meal, set aside to gel. Grind walnuts very fine. Put in large mixing bowl. Puree 3 bananas. Add to mixing bowl.Coarsely chop remaining walnuts. Add to mixing bowl. Add salt, spices and soaked flax meal. Stir. Fold in raisins. Place on plastic, teflex or parchment sheets in the dehydrator. Use a spoon to scoop out 14 portions and smooth out into 3” rounds, about a 1/4 in thick and somewhat thicker than when making flax crackers, basically the shape and size of small pancakes. For soft pancakes, flip as soon as it’s possible to handle them and then allow to dehydrate on the other side until firm on the outside, but the desired softness inside. Top with a sliced banana and a tablespoon of honey.
Sweet Potato Pancakes 3 servings
Ingredients: • • • • • • • • •
2 sweet potatoes 1/2 cup raisins 1/2 cup walnuts, chopped 1 apple, chopped 1 orange 1 tbsp olive oil 3 tbsp honey salt and pepper 3 tbsp honey for topping
Preparation: Cut up sweet potatoes and process in food processor. Grind up walnuts. Add apples, walnuts to sweet potato mix in large mixing bowl. Add oil, honeyy and pepper to taste. Fold in raisins. Shape into small pancakes dehydrate and serve.
Banana-rama Breakfast
Best eaten cold. Makes it more refreshing if banana is slightly frozen when making dish. Ingredients:
• 1 banana, put in freezer for about 10-15 minutes • 1/4 cup almond milk (or whatever milk you desire) • homemade trail mix (mine consists of: cashews, almonds, walnuts, sunflower seeds, pumpkin seeds, chopped up figs, whole flax seeds, & goji berries) • 1/3 cup frozen berries (i did blueberries, blackberries, & raspberries!) • few dashes of cinnamon • few dashes of cardamom • you might want sweetener, too, if you wish. thought it’s plenty sweet on it’s own!
Preparation: Peel [lightly-frozen] banana, place in bowl. Mash it up a bit, add milk, and mash some more, add cinnamon & cardamom, mix it, add trail mix, mix
Breakfast Parfait Ingredients: • • • • • •
2-4 TB ground flax 1-2 bananas handful of blueberries 4-5 strawberries 1 small apple sliced raw almonds
Preparation: Mash banana and flax. layer banana and flax in between the fruit and layer with almonds.
Raw Oatmeal with Goji Berries Ingredients: • • • • •
1 cup Flaked Oats 1/2 to 1 cup Almond Milk 1/4 cup Goji Berries 1/4 cup Chopped Almonds Agave or Maple Syrup* to taste.
Preparation: Put oats in a glass bowl. Cover with almond milk. Stir in goji berries. Place in dehydrator at 145-the food won’t heat above 116 for 30 minutes, reduce temp and continue for another 1/2 hour. You can also start soaking the oats the night before and then gently warm in the dehydrator. Top with walnuts and sweeten to taste.
Simple Raw Porridge Ingredients: • • • • • • • • •
1/4 cup dry coconut flakes 1/4 cup raw wheat germ 1/4 cup flax seed meal dash of salt dash of pumpkin pie spice (opt.) 2 tbs soaked pumpkin seeds (opt.) 2 tbs raisins (opt.) agave nectar almond milk
Preparation: Mix 1st 7 ingredients together then add almond milk to desired consistency and agave to desired sweetness.
Buckwheat Cereal • 2-4 Cup buckwheat, sprouted Soak buckwheat for 8-12 hours, sprout for approx. 2 days, rinse at least 3 times a day. Place on a teflex sheet in the dehydrator for approx. 6-8 hours or until desired moisture is obtained.
Oat Bran Cereal Ingredients:
MUESLI Ingredients: • 7 medium apples • 1 cup of rolled oats • 1/4 cup of raisins • 1/4 cup almonds (optional) • 1/2 teaspoon cinnamon
Preparation: Cut the apples into wedges and remove the core. Juice the apple wedges and reserve 2 1/4 cups of the juice and 1/2 cup of the pulp. In a medium size bowl, combine the apple juice and pulp with the oats, raisins, almonds and cinnamon; mix well. Cover the bowl and place in the refrigerator. Allow the muesli to soak overnight. To serve, pour some of the muesli into a bowl and add fresh berries or banana slices.
• Organic Oat Bran (Can also use baby rolled oats) • Organic Raisins (can add other chopped dried fruit) • Stevia • Cinnamon • Filtered Water • Maple Syrup (can substitute honey instead)
Preparation: Fill Bowl with Oat Bran. Add a handful of raisins (or other chopped fruit i.e.: apples) Add a squeeze of the maple syrup or honey. Cinnamon to taste. Sprinkle in Stevia. Add filtered
Winter Buckwheat Breakfast Ingredients: • 1 cup sprouted or soaked buckwheat • 8 soaked dates • 1 apple • 2 Tablespoons shredded coconut • fresh cinnamon and nutmeg to taste
Preparation: Put everything in a blender or food processor. Adjust the ingredients to taste. Add bananas or other soaked dried fruit and nuts if desired.
Sprouted Oatmeal Ingredients: • 2 cups Raw Sprouted Oats • 1 large Apple • 5 Dates (soak dates for a couple of hours prior to use) • 1/4 cup Raisins • 1/4 tsp vanilla • 1/2 cup date soak water • pinch of cinnamon • dash of allspice • 2 tbsp maple syrup(optional)
Preparation: Soak Oat Groats for 10 hours. Drain and rinse and then place jar mouth down at a 45 degree angle Rinse and drain daily for two days. Soak Pitted Dates for 1 hr. Place Soaked Dates, Sprouted Oats, Vanilla, Cinnamon, Maple, Allspice, and Chopped Apple all in food processor and blend. Place in a bowl and add Raisins stirring by hand. Place in Bowl and garnish with Cinnamon and Serve
Flat Bread Ingredients: • 1 Cup rye, sprouted • 1 Cup lentils, sprouted • ¼ tsp caraway seeds • 1 tsp dried onion flakes • 1 tbsp Braggs or to taste • 1/4 Cup Tahini Put rye and lentils through food processor. Mix in remaining ingredients. Press into patties and dehydrate for 12-24 hours at 105 degrees until crisp.
Italian Bread Ingredients: • 4 cups of 2-days sprouted wheat or rye • 1/2 tomato, chopped • 1/4 cup pitted black olives • 3/4 cup chopped red pepper or green pepper • 1 garlic clove, pressed • 1 tsp. basil, oregano or thyme. Add Rejuvelac for consistency
Cinnamon Date Bread Ingredients: • 3 Cup soft wheat, sprouted 1 day • 1 Cup dates • 1 tsp cinnamon • 1/2 Cup raisins Process wheat and dates in a food processor. Add cinnamon and raisins to the mixture and mix well. Form into 4 loaves of bread, place on a teflex sheet in the dehydrator at 105 degrees for 5-6 hours, remove teflex sheets and turn bread over, continue dehydrating for 5-6 hours, or until desired moisture is obtained.
Grind, blend, or homogenize the grain. Add spice by hand and spread batter 1/4-inch thick on a dehydrator tray prepared with parchment paper. Dehydrate at less than 110 degrees until thoroughly dry-12 to 24 hours depending on number of trays drying and humidity of the room. Store in a tight, closed container.
Apricot-Almond Honey Bread Ingredients: • 2 1/2 Cup soft wheat, sprouted 1 day • 1/4 Cup dried apricots, soaked, chopped finely • 2 dried slices pineapple, soaked, chopped finely • 1 Cup raw honey • 1/2 Cup almonds, soaked, finely chopped • 1 tsp vanilla • 1 tsp orange zest
Preparation: Use food processor to process wheat.. Add apricots, pineapple, honey, almonds, vanilla and orange zest to the wheat mix well. Form into 3 loaves and dehydrate at 105 degrees for 5-6 hours, remove teflex sheet and turn bread over. Continue dehydrating for 5-6 hours or until desired moisture is obtained.
Pumpkin Bread Ingredients: • 1 Cup barley, soaked 2-3 days, be sure to rinse daily while soaking • 2 Cup soft wheat, sprouted 1 day • 1 1/2 Cup fresh pumpkin puree • 1/2 orange • 1 tsp. orange zest • 1/2 tsp. ginger • 1 tsp cinnamon • 1/2 Cup dates • 1/2 Cup raisins • 1/2 Cup walnuts, soaked and chopped
Preparation: Put 1 and 1/2 Cups of barley, wheat mixture in the food processor along with dates. Puree pumpkin and orange and add to the mixture. Add spices, raisins, and walnuts. Mix well, form into 3 loaves of bread and place on a tray with teflex sheet in dehydrator at 105 degrees for 4 hours, remove teflex sheet and continue dehydrating for 4-6 hours or until desired moisture level is reached.
Cornbread Ingredients: • 1 ½ cups dry golden flax seeds ground into meal or soaked 4-8 hours and ground in a high speed blender-blend dry seeds first before getting your blender wet • 2 cups soaked raw almonds-1 ¼ cups before soaking soaked 4-8 hours or 3 cups almond meal left over from almond milk and ½ cup oil • 2 cups raw cashews or 1 cup raw cashew butter • 1 cup pine nuts • 1 10 oz bag of frozen corn or fresh off the cob • ¼ cup raw honey • 2 tsp. Celtic Sea Salt • 2 cloves garlic
Directions: Put almonds in the blender with enough water to cover, and blend until creamy. Use a celery stalk as your spatula to keep things moving in the blender. If you are using almond meal instead of almonds, put 3 cups of almond meal in a large mixing bowl with ½ cup melted coconut butter or olive oil. Blend cashews as you did the almonds, or add the cashew butter to the bowl. Blend pine nuts, corn, and honey or maple syrup in the blender until creamy. You can stop blending while the corn is a little chunky if you like. You may need to add a little water to blend. Put all ingredients in the bowl and mix well. Let sit for 15 minutes. Spread the batter onto a 16” dehydrator tray covered with a Teflex sheet. Make the bread about ¼” thick. Score into 25 squares with the edge of your spatula or a butter knife. You should fill at least 2 trays. Dry at 105 degrees for about 3 hours. Flip the bread and remove the Teflex sheet. Dry for another 3 hours or until bread is still very moist and is easy to lift. Store in the refrigerator for up to 1 week. Enjoy topped with sweet honey “butter.”
Snacks
Chick pea stuffed Mushrooms Makes 3 stuffed mushrooms Ingredients: • • • • • • • • • • • • •
3 large portobella mushrooms ¼ cup chickpeas-soaked and sprouted ¼ cup sunflower seeds-soaked and sprouted 1 cup spinach 2 handfuls of baby lettuce 1 small carrot 2 small stalks of celery 1 tbsp olive oil 1-2 tsp cumin 1/2-1 tsp sea salt ¼ tsp curry powder sprinkle of onion powder pinch of Tabasco
Preparation: Put seeds and chickpeas into food processor and process until well blended, adding olive oil while processing. Remove stems from mushrooms. Add spinach, celery, mushroom stems and carrot to mixture. Place mixture in bowl, add spices and stir well. Fill mushroom cups with mixture, add baby lettuce layer with more mix on top.
Jicama Fries Makes 4 servings Ingredients: • • • • • •
1 jicama, cut into fry shapes 3 tbsp olive oil ½ tsp sea salt ¼ tsp garlic, or more, to taste ¼ tsp cayenne, or more, to taste 1 pinch cumin, or more, to taste
Preparation: Mix oil and spices together. Toss with jicama strips. Serve
Refrigerator Pickles Ingredients: • 10-14 whole pickling cucumbers, approx. 2 inches long, scrubbed • 3 sprigs dill • 2 cloves garlic • 1/2 cup fresh lemon juice • Cold water Pack a sterilized jar with the cucumbers, dill, and garlic in alternating layers, leaving 1/4-inch of headspace. Pour the lemon juice over the cucumbers. Fill the jar with cold water. Seal and refrigerate. These will keep for at least 6 weeks. Serve and enjoy!
Lemon Pickles Ingredients: • 3 large green cucumbers or 6 zucchini squash, unpeeled (peel if not organic) • 1 medium green pepper, minced or sliced • 1 medium onion, minced or sliced • 1 tbsp sea salt • 2 tsp. celery seed • 1/4 c. raw honey • 1/2 c. fresh-squeezed lemon juice • 1 lemon, thinly sliced into half cartwheels
Preparation:
Seasoned Nuts Flavoring suggestions after soaking, and before putting them to crisp in the dehydrator - Tamari Soy Sauce (tamari salty) - Cinnamon and honey (sweet) - Vanilla and cinnamon (sweet) - Garlic powder and sea salt (salty) - Chili powder, cayenne pepper, garlic powder, cilantro (spicy Mexican) - Basil, rosemary, thyme, oregano (Italian, pizza) - Figs, dates, Nama Shoyu, honey, garlic powder, cayenne pepper (Teriyaki)
Cut unpeeled cucumbers or squash into slices about 1/16 inch thick. Combine with green pepper, onion, salt and celery seed in a large bowl, mixing gently; let stand at room temperature 1 hour. Combine honey and lemon juice; stir to dissolve honey. Pour over vegetables. Add lemon slices, stirring to blend; cover and refrigerate 24 hours
Apple Crisps Fuji, Gala, or Braeburn apples, ripe and crisp Pineapple or lemon juice Sweet Sprinkles: A combination of Sucanat mixed with cinnamon, cardamom, nutmeg or allspice to your preference with a pinch of salt Peel and slice apples less than 1/8” thick rings or “French fry” shape, 1/4” Drop into a bowl of fresh or canned pineapple juice for sweeter crisps or lemon juice for more tart crisps
Apple Zucchini Wraps 3 wraps
Ingredients: • 2 large zucchini • 2 apples • Half of a lemon • Little bit of water as needed Machine use • blender • Dehydrator
Directions:
Banana Crisps 5 very ripe bananas
Slice the bananas into VERY thin slices (see picture to the right). Spread on mesh sheet and dehydrate for at least 36 hours (more or less depending on if you want them chewy or crispy). Store in airtight container
• Peel the zucchini and apples • Place in Vita-Mix with a squeeze of the lemon. • Add a splash of water. • Blend until smooth. • Pour into circular shapes on a teflex sheet. You should be able to fit about one wrap per tray. • Place in dehydrator on 110 for about 6-8 hours. • Flip and put back in dehydrator for another 1-2 hours. • Fill with fresh or marinated veggies.
Tacos Serves: 3
Ingredients (use vegan versions): • • • • • • • • • •
1/2 of an avocado 3 slices green pepper 2 slices each red and yellow pepper 1 full slice of an onion 1/2 cup broccoli and cauliflower florets pico de gallo salsa lemon juice garlic powder salt 3 pieces romaine, green leaf, or red leaf lettuce
Directions: Mash the avocado in a bowl. Chop 1 slice of green pepper and half the onion slice and add these to the avocado. Season to taste with lemon juice, garlic powder, and salt, thus making raw guacamole. Cut the remaining peppers into long pieces. To assemble, put a layer of guacamole down, followed by the pico, peppers, onion, broccoli, and cauliflower. Top with salsa and fold in the back and roll up sides.
Raw Tacos Ingredients (use vegan versions): • • • •
leftover almond pulp whatever “taco” style spices you desire red cabbage whatever taco toppings you desire
Directions: Mix the almond pulp with the seasonings. Put it in the red cabbage ‘shell’ and top with lots of fresh raw veggies! Preparation time: 10 minutes
Raw Onion Bagels Ingredients: • • • • • •
2 cups sunflower seeds 4 cups sprouted wheat berries 1 tbsp chopped onion dash of sea salt 1/2 yellow onion Bragg’s Liquid Aminos
Preparation: Cut the 1/2 yellow onion into thin slices and marinate in enough bragg’s to cover slices. Let stand. Process sunflower seeds until fine, then add salt, onion, and wheat berries. Process until “doughy.” Add small amounts of water if the dough is too thick. Form dough into bagel shapes on dehydrator sheet lined with parchment paper (or teflex). Spread marinated onions out on a separate dehydrator sheet (also lined). Dehydrate 6 hours at 105 degrees. After 6 hours, flip the bagels onto a new, unlined sheet (remove old liner). Take the marinated onions from the other sheet and press them into the tops of the bagels (should curve around the hole). Dehydrate another 8 hours. Left-over marinated onions can be eaten as is, on salads, or atop raw cream cheese when you eat the bagel. Cut the bagels in half and lay them open to finish dehydrating until desired texture is reached.
Stuffed Bell Pepper 1 stuffed bell pepper Ingredients: • 1/2 cup raw sunflower seeds, soaked and then sprouted for 1 day • 1/4 cup dulse or substitute with a reduced amount of salt ( himalayan pink salt or celtic sea salt) • 2 tablespoons nutritional yeast (not raw) • 1 garlic clove • 1/2 teaspoon crushed red pepper • the cap from the red bell pepper • 1 large red bell pepper, capped and seeded • Italian seasoning (dried & diced oregano, basil, thyme, & marjoram) • fennel leaves Ingredients (use vegan versions):
Directions: In a food processor, combine sunflower seeds, dulse, nutritional yeast (not raw), garlic, crushed red pepper, and bell pepper cap. Process until it becomes a lumpy, cheeze- sauce consistency. Stuff the pimento mixture into the bell pepper. Garnish with Italian seasoning and fennel leaves. Heat on the dehydrator for up to 1 hour or until warm (optional). Preparation time: 15 to 20 minutes, Cooking time: 1 hour in dehydrator (optional)
Nori Baku Ingredients: • 1 oz whole laver seaweed • 3 cherry tomatoes, or 2 slices of tomato, or the juice of 1/2 lemon
Preparation: Process the ingredients in a food processor with the S blade for about 10 minutes until they turn into small fluffy pieces, that can be eaten as a snack or sprinkled on recipes.
Gomasio Makes ½ cup
½ cup raw un-hulled brown sesame seeds 2 tsp sea salt
Simply Wakame Salad Makes two cups Ingredients: • • • •
2 cups wakame seaweed, soaked and drained 1 tsp lemon juice or plum vinegar 1 tsp red pepper flakes-optional ½ cup of gomasio
Preparation: Soak wakame in pure water. Rinse and drain very, very well, this allows for best blending of ingredients. Toss the lemon juice of plum vinegar and wakame together. Add gomasio and completely coat the seaweed. Add red pepper flakes if desired.
Combine seeds and salt using high speed blender or grinder until finely ground. Store in shaker jar.
About the author
Richard Verkley In 2005, I was diagnosed with IBS after dealing
with several years of increasing intestinal and digestive problems. As life would have it, the condition worsened into Crohn’s disease and ulcerative Colitis. My quality of life took a real hit and I went from running an international business coaching franchise to being bed ridden for almost 2 years. The upside was I had lots of time to research my diseases and figure out how to cure them. Conventional medicine dictates that there is no cure for either Crohn’s or Colitis. They will tell you it’s in remission etc. Their solution is either surgery to cut out the offending tissue or steroid medication which is almost the certain road to intestinal or bowel cancer. Neither appealed to me so I spent the better part of two years in bed researching other options. After hundreds of hours, I concluded a medically supervised waterfast was the answer. So I boarded a plane to Hawaii and water/juice fasted for 42 days. A pretty interesting journey both physically and mentally. I kept a video journal of the fast and then for several months after to share my experiences.
If you’re interested you can find out how I did it by watching some of my videos here. http://www.youtube.com/CColitisWaterfast The short story is it’s been almost 3 years and not a whisper of my former diseases. Now I live a normal life, no longer tied to the bathroom. I live in Ecuador with my wife, Sheryle and 2 of my 4 kids (the other 2 are back in Calagary, Canada doing their own thing). I’m grateful I had the opportunity to recover from my disease and want to share some of the tools I used to get better. I have a complimentary 7 Day Meal Plan that I created to use whenever I need a kick start or to walk the straighter line and I’d like to share it with you. 7 Day Meal Plan Whether you’re suffering from an intestinal disease or you’d just like to cut down on carbs or drop a few pounds, I highly recommend you print out this Meal Plan and use it. I appreciate your interest and if you have any questions or problems, please email me at ecuazon@gmail.com. Thanks again and I hope you enjoyed Raw Recipes Made Easy!