Raw food guide

Unleash your fit figure within using easy to follow menu plans and shopping lists.

By Joy Houston

Author of The Delicious Revolution

Including Photos by

Travis Houston

Rocking Body Raw Foods by: Joy Houston Author of The Delicious Revolution & Hostess of The Delicious Revolution Channel Connect with The Delicious Revolution on Facebook, YouTube, and Twitter

DISCLAIMER: All content in Rocking Body Raw Food is informational only and is in no way intended as medical or nutritional advice. Before making any changes to your diet, consult with your physician or health practitioner. The perspectives shared herein are the opinions of the author who is neither a physician or a nutritionist. Your health is your responsibility.

OPEN DISCLOSURE The links in this PDF (and on the website) to Vita-Mix and Amazon represent affiliate arrangements that may pay me a small commission for promoting their products. They do not have any input in my choices, nor any say over which items I review, nor any editorial rights over my writings. They simply allow a small percentage to go to me as an affiliate because they recognize that honest opinions from a passionate chef are a fabulous form of advertising for them. I do not make affiliate links to ANY product or service that would charge you more in order for me to get paid. Quite the contrary, you will get the same price as if you went direct and any discounts I can arrange for my readers will be passed on directly to you. No secrets!

ISBN 978-0-9843704-0-5 © 2010 by Joy Houston with photographs © by Travis Houston All rights reserved under the Pan-American and International Copyright Conventions This book may not be reproduced in whole or in part, in any form or by any means without written permission from the publisher. This text is for your personal use only and it not to be shared, traded or distributed without the written consent of The Houston Corporation.

Published by The Houston Company LLC

Table of Contents Before You Begin!

6

Thank you!

6

When will I find the time?

6

Will I Starve?

7

What do I need to buy?

7

Common Challenges

8

Common Benefits

11

Tips and Tricks for Success!

14

The Detox That Rocks

14

Veggie Drinks

14

Breakfast

15

Keep It Fun

15

Be Prepared For Temptation

15

Quitting Coffee

16

Don’t Clear Your Social Calendar

16

Why Raw Cuisine?!

17

Enzymes

17

Alkalization

18

Kitchen Gear For Living Foods!

19

What Am I Eating and Why?!

22

Nut Pâtés & Nut Cheeses

22

Greens, Greens, and More Greens

23

Flax Crackers and Sprouted Bread

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New and Different Ingredients

24

Common Ingredients with Incredible Benefits

26

Menu Plan!

31

14 Day OverView

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Week One

32

Week Two

33

Shopping Lists!

34

Day by Day Guide!

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Preparation Days!

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Day One Preparations

49

Day Four PreparationS

57

Day Eight PreparationS

60

day Eleven Preparations

64

Quitting Coffee Painlessly!

69

Desserts!

70

Living Lemon Bars

70

Cacoa Pudding

71

Decadent Caramel

72

Mint Cacao Brownies

72

Caramel Coconut Brownies

73

You Rawk!!

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Congratulations! You did it.

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What’s Next?

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Before You FOODS Begin Rocking Body RAW Before You Begin Thank you!

Thank you for choosing the Rocking Body Raw Foods diet. Rocking Body Raw Food is intended to do two things, guide you through a two week cleansing diet and teach you how to make basic raw dishes you can incorporate into your everyday meals. This will empower you to make the foods that help you loose weight and keep it off. Keep in mind that you need not commit to a 100% raw lifestyle after this diet to enjoy the benefits of living foods. As you go through the next two weeks take note of what works well for your body. Look for recipes and tricks to integrate into your lifestyle. If you adopt one habit from this cleanse, let it be drinking green juices, live vegetable drinks with fresh organic greens. Likely, you will find much more to incorporate daily. There are a couple of kitchen tools you may not have, so review the Kitchen Gear For Living Foods. You may also need to pad your pantry with a few new ingredients some of which are less expensive when ordered in advance through Amazon. The benefits of raw food for your rocking body are outlined in Why Raw Cuisine.

When will I find the time?

Two preparation days each week will keep your kitchen stocked with staple dishes that can be quickly and easily paired with fresh produce for each meal. This course is set up to weed out the wimps right away.

The first preparation day will be somewhat of a raw foods marathon. The rest will be an easy walk 6

around the block. Preparation days will be a fair amount of work, but keep in mind that you will be set up with meals for three and a half days. Prep days are more fun (and faster) if you team up with someone. You will have more than enough of each basic recipe to serve two people hefty portions for the days that follow. Cut recipes in half to serve one, or find someone to cleanse with you so you can support each other.

Will I Starve?

There will be more food than you need. That is intentional. You can snack when you feel the need and still have plenty for your scheduled meals. In the future you can scale back recipes if you want less food. If you find you have excess, SHARE. You may turn a friend or neighbor onto foods that guide them toward fitness and improved health. Follow the pointers in Tips and Tricks For Success to assure you have ample snacks around. This is a cleansing diet of abundance not lack. Enjoy it.

What do I need to buy?

The section Kitchen Gear For Living Foods will let you know the tools you need for the raw foods trade. Do not fret over the gadgets, do your best with what you’ve got. If you don’t have a dehydrator, use the oven with the door open.

Some grocery items can be ordered on line before you start the diet. To save money order the following items from Amazon: Nutiva Organinc Coconut Oil in the 54oz containers, Navitas Naturals Raw Cacao, and Navitas Naturals Maca Powder .

Shopping for produce is scheduled for twice a week. Shop on your preparation days for the freshest ingredients. Shopping lists are included so that trips to the store can be quick and easy.

Support you local farmers whenever possible.

Spring for organics, you’re worth it!

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COMMON CHALLENGES I Don’t Have A (fill in the blank with missing kitchen gadget) Don’t let what you don’t have stop you. If don’t have a Vita-Mix or high speed blender, a food processor, a dehydrator, or any of the other tools used in this program, don’t sweat it! Like all things in life you get what you pay for. If you use a regular blender to make your green smoothies, they may be a little less smooth. So what! If you mince by hand, things may take you longer. No worries! If you remove moisture from recipes in an oven on low temp instead of a dehydrator, it is fine. You may get better results from having these items, but clearly eating these recipes prepared without all the gadgets is still a far cry better than drive through fast food burgers or burritos. If and when you can get the tools that make raw food easier, great. If not, do what you can with what you’ve got and you will be impacting your health in profound ways.

Felling Restricted Negative feelings like stress, overwhelm, denial, and restriction undo some of the good you are doing for your body by eating raw foods. Relax. Enjoy raw foods. Make a perception change by focusing on how beneficial this 14 day diet is for your body. Let your friends know you are eating this way, share the new dishes you’ve learned to make and get their support. If it still feels bad, let it go for now and try again later.

Above all, listen to your body and do what feels right. If you choose to incorporate a high-raw diet after the cleanse, go slow. Flow into the changes. See Tips and Tricks For Success for transitional foods and suggestions on simplifying a high-raw diet.

Hitting A Wall If you experienced feelings of hitting a wall, meaning that you felt completely drained and totally exhausted almost out of nowhere, this could simply be your body calling out for some overdue rest while detoxifying. It may also signify an imbalance of organisms in the body. For example, an overgrowth of candida or other organism might be consuming the sugars and carbs you eat. Their consumption of elements your body needs effects your energy level, but the serious drain comes when your system has to deal with all the excrement from that overgrown gang. For this reason, it is important 8

to get clear on exactly when you feel great lulls in your energy. Pay attention to your body’s reactions to food. If you notice that these energy droughts come after sweets, chill out on the sugars and carbohydrates to see if that does away with the issue. Your body is amazing. Once there’s not enough sweets to feed the gang, they will die down to normal levels. Check with your health practitioner about aiding the body in regaining balance if you think this may be an issue for you. There are natural herbs and mushrooms that can help your system regain balance.

This Too Shall Pass When you share the news of your fourteen day raw cleanse with others you might be surprised by how many people assume you are going to be burping and farting your way to good health. While gas can be an issue for some, this side effect can be reduced by easing into the consumption of greens each day with your green juice. The Vita-Mix helps breakdown the cellulose, the cell walls of the plants, to aid in absorption of nutrients. Another gas-causing situation is trapping quickly digested foods, like fruits, in the bowls between nuts or starchy vegetables which are digested more slowly.

You can avoid this scenario by eating fruits separately, on their own, between meals or as a meal. Feel it out and listen to your body. For example, my system does well with fruit in salads, but struggles with dishes that contain both fruit and nuts. Listen to your body. Check with your health practitioner if gas issues persist.

Nut Gut As you feel less dependent on meats and dairy you will reduce the amount of nut based dishes that are included in this diet. This menu is set up for people who are new to raw foods and are accustomed to heavy meat and cheese dishes. The nut pâtés and nut cheese included here are intended to assure you that you will have those cravings satiated. You will notice as you progress through the diet that a little goes a long way. The nutrient dense nature of raw foods makes them more filling. Ween down your portion sizes of the nut pâtés as soon as you progress. A small ice cream scoop of nut pate is a full serving once you have adjusted If ever you feel a heavy stomach, or like your body is really having to work on digesting your food you are experiencing 9

what raw foodists call “nut gut”. It is akin to the post Thanksgiving, bloated belly that comes with feeling that you’d better lie down and let your body get down to work on digesting your meal. This is a sure sign that you can back of the pâtés and increase the greens, fruits and veggies. Pâtés are useful in reducing cravings for meats and cheeses, but too much of them will slow your weight loss.

Insomnia The subject of getting less sleep comes up as both a benefit and a challenge when reviewing the raw foods experience. Many people feel the need for less sleep while on raw foods. If you lay in bed tossing, turning and being pissed off that you are not sleeping, this result is quite frustrating. Upon suggesting that they check in and see how they feel with less sleep, respondents agreed that they felt rested despite getting less than their normal 8 hours. That said, it is normal to feel more tired when detoxifying. My first week of raw foods I found I needed more sleep and that I slept like a rock. By day seven, I was bounding out of bed at 5 in the morning. Listen to your body and do what feels right. Pay attention and be open minded to changes that may occur. Be careful not to wrap the blessing of 730 more waking hours in the year with a bad mental image by labeling it insomnia.

Stressed About Time This cleanse makes the most of your precious time in the kitchen by scheduling one preparation day every three and a half days.

Even this can be stressful if you have work, family and social obligations vying for your time. Let’s face it people with Rocking Bodies also tend to have rockin’ lives with major demands both socially and professionally. Don’t stress over your food! If you have organic corn chips instead of dehydrated raw chips, who cares?

You are still eating way better than if you stopped at the local taco joint and picked up a pile of nachos. No flax crackers or raw breads? No worries! Reach for one slice of Ezekiel Bread and use a big lettuce leave as the top of your sandwich. You are consuming half the bread of a normal sandwich and none of the processed flours because Ezekiel is made of sprouted grains. Even if you fall off the wagon for a meal or two, chill out. A couple of “cheater” meals out of 42 is still 95%. Give yourself a “big up” for the A+ rather than fill your body with the residue of demeaning thoughts.

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Wanting Hot Food Sometimes you may simply crave hot food, not warm food. When warm-you-from-theinside, hot food is the only thing that will fill your needs, heat it up! My first suggestion is to have a warm soup like raw corn chowder or tortilla soup, or drink a cup of green tea. If that doesn’t do the trick, heat your food in a toaster oven, or add baked whole foods to your diet. Better to have a healthy raw dish that has been heated than to eat processed foods or junk because your cravings got the better of you.

COMMON BENEFITS Weight Loss The Rocking Body Raw Food Diet focuses on making nutrient dense foods with their enzymes intact, not on weight loss. That’s why it works. When you focus on weight you get more weight. Switch the focus to health, and you get more health. For those of you who are overweight, that will naturally mean that you shed pounds. Stay focused on how it will feel to strut down the beach with your Rocking Body. Spend your last few waking moments each day meditating on how it feels for everyone to notice how hot you look in your new jeans. Keep your focus on all the ways you will feel when you’ve hit your goal weight. As your body alkalizes you won’t have any need for the extra fat. As your enzymes cease to be diverted to the task of digesting processed foods, your Rocking Body reveals itself a little more everyday. You will need to maintain your fitness efforts, but they need not be excessive. Keep in mind that a good sweat moves toxins quickly out of the body, so shot for at least one work out a week that has you dripping.

More Energy Some of the best feedback on raw foods is the added energy people experience. When people ask me to describe it I liken it to driving. Eating the Standard American Diet (S.A.D.) is kind of like driving a beet up old FORD or a crappy little Yugo. Sure it gets the job done, but it’s nothing like being behind the wheel of a sports car. It’s even a step above 11

the typical,shiny, gas-guzzling race car. It’s more like doing zero to 60 in 3.9 seconds in an electric Tesla. All that speed and power while also being better for the planet. To put it simply you can feel your body operating at it’s peak.

Feeling Rested on Less Sleep This is the flip side of the insomnia complaint. Many people, myself included, find that they naturally wake feeling very rested with less hours of sleep. You gain more hours of consciousness in your life when you meet your body’s need for rest in less time, this is a huge gift. Run the numbers. If you get 730 more waking hours a year, that equates to 30 extra days every year. What will you do with an extra 30 days each year? Doesn’t make it seem like it takes so much time to prepare living foods if you factor this 30 day bonus into the equation.

Feeling Light If humans could photosynthesis we wouldn’t need to eat at all. We eat to absorb energy, energy that was initially created by the sun in the form of light. That energy is absorbed by plants. We can eat plants or animals that ate plants in a transaction that culminates with our bodies receiving the sun’s light. When we eat a living food diet, we are consuming that light in a more direct fashion and you feel it. You may not feel this lightness on the first day, but when you stick with it and stay on the path there is a palpable, real feeling of lightness.

You can feel your body operating like the fine tuned, miraculous machine it is. The best calls I get are from people who are just starting to feel this way. They talk fast, with contagious excitement about their bodies and what a difference it make to experience their day to day lives in such a heightened state.

Glowing Skin Skin is the largest organ of the body in terms of surface area. It is sometimes referred to as the third kidney for it’s ability to release toxins from the body.

When you consume a living diet, the skin doesn’t have so many toxins to remove from the body, 12

giving it time to work on regeneration and maintenance. Combine this change with the effective digestion, improved circulation, and increased phytonutrients of a raw foods diets, and you can understand why your skin might glow like you haven’t seen for years, if ever. My favorite comment about the changes in skin texture, look and feel was from a mother who told me her cheeks were as soft and rosy as her baby’s!

Balance Eating raw foods gives the body a break from the up and down dietary drama of the Standard American Diet (S.A.D.), inviting natural balance and ease within all systems.

How that will manifest in your body will be unique to you. Some people experience a balancing of blood sugars (see amazing examples of this in 30 days of Raw). Some people experience hormonal balance resulting in less mood swings. Some people experience healing of recurrent illness or conditions that have plagued them their entire lives. Almost all people report being more in tune with their emotions. Often times they describe being aware of emotional responses to their surroundings instead of being reactive. What causes this healing, clarity and balance? Is it the food? Is it the time, attention and love they are expressing for themselves and the planet by eating raw?

My response to that is, “Who cares?”. Does the lagging nutritional community in Western medicine need to label and explain something in order for us to reap the rewards? No. Living foods simply works well for some people, bringing balance and ease to often times over stressed systems.

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Tips and Tricks Success Rocking BodyforRAW FOODS Tips and Tricks for Success THE DETOX THAT ROCKS Although this is not an extreme or harsh detox, 14 days of raw cuisine will detoxify you. Help your body efficiently eliminate toxins and boost your immune system.

Drink lots of water: two liters minimum, consumed between meals so you don’t dilute stomach acid during digestion of foods.

Dry brush: before you shower brush the body with a natural bristle brush in small circles working from the extremities toward the heart. Be gentle, this process may be mildly exfoliating, but the intention is simply to stimulate the skin.

Contrast hydro therapy: at the end of your shower, alternate hot and cold rinses. End with a cold rinse. This stimulates the immune and endocrine systems, aiding in detoxification.

Drink a detox tea: inform your naturopathic provider of your 14 day raw food plan and get their recommendation. I use a blend of pau de arco and reishi mushroom tea.

Sweat: no less than once a week. If you don’t sweat from your workouts, go for a sauna or steam bath to ensure you are moving toxins out of the body efficiently.

VEGGIE DRINKS Start your day with a green smoothie. There are recipes for veggie smoothies listed for each day with more on the on the Delicious Revolution blog. You’ll quickly learn to 14

estimate the ratio of greens to other flavors to make your own freestyle creations.

Alternate greens so you get a wide array of nutrients. Keep in mind that spinach is a good choice for beginners due to its mild flavor.

BREAKFAST The word breakfast means breaking a fast, a daily fast since last nights dinner. Go easy on the body. Have a green drink for breakfast. Only if that’s not enough for you, if you require a more substantial start to your day, add fresh seasonal fruit or use the breakfast menus provided. They have been included because so many people mention fears of going hungry on a raw diet. No one goes hungry on my watch. Be aware that the soaked oat groats are more filling than they look. You will only need 3 to 5 tablespoons of soak groats to give you the sustained feeling comparable to a bowl of cooked oatmeal. Go easy and remember the green drink is the base of your morning meal.

KEEP IT FUN This is intended to be a fun romp through the new frontier of raw cuisine, not a laborious, frustrating challenge. The fact they we are not only giving your body a 14 day raw cleanse, but also empowering you to make new raw dishes may make this a bit overwhelming. If any or all of these recipes are too labor intensive for you, skip it and have a simple raw plate. For this purpose, keep a nut cheese and a nut pate around as well as some flax crackers or Ezekiel bread. Go simple when you are busy or stressed. Have fun with recipes when you have the time and energy. Ironically, the more raw you eat the more time and energy you have!

BE PREPARED FOR TEMPTATION Don’t let the Sweet Tooth Fairy blow your raw experience.

Reach for fresh seasonal fruit to satisfy. If that doesn’t do it, there are mind blowing raw desserts that are tastier than most cooked foods.

A few of my favorites, are in the desserts section on page 70.

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QUITTING COFFEE If other humans are not safe in your presence before you’ve had your first cup (or two) of coffee, for the sake of world peace, STAY ON THE BEAN. Knowing your limits doesn’t mean accepting them. If you know you’re a java slave and want to set yourself free, cut it back. Start with only one cup. Then try half a cup as well as the delicious Maca F.A.C.A. concoction on page 58.

You may find you prefer the taste as well as the mental clarity and energy that maca provides.

Mayans relied on it for clarity of thought, stamina, and virility. Mayans gave you the perfect calendar. What has Starbucks done for you lately?

DON’T CLEAR YOUR SOCIAL CALENDAR No need to avoid social functions in fear you will star longingly at a warm plate of brie and a frothy topped brew singing “ I can’t get no satisfaction.”

Spice up parties and events by bringing raw libations and treats. Not only will you stick to your 14 day raw diet, you will also impress your friends and expose them to delicious foods and drinks.

They might incorporate the new recipes into their own culinary repertoires and drop a few pounds thanks to you.

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Why Raw Cuisine?

Rocking Body RAW FOODS Why Raw Cuisine?

ENZYMES Raw foodists believe that eating raw foods is the healthiest way to fuel the body. Why? Because raw foods naturally contain all the enzymes needed to break that food down, or digest it. That means our body does not have to dedicate the finite number of enzymes we have to the mundane task of digesting food. How do they propose we keep food enzymes intact? By not heating food over 115Ëš farenhieght.

Why all the fuss about enzymes? Enzymes are catalysts that enable chemical reactions. Pretend enzymes are your own miniature plastic surgeons, cruising around the body enabling everything from the rejuvenation of the skin around your eyes to the repair and maintenance of your tiniest capillaries. They have plenty to do to keep you looking and feeling your best. Would you pay the surgeon's exorbitant hourly while he cleans your toilettes? Probably not. Keep Doc focused on the crows feet, tight tummy, and perky butt, and bring in the right person for the right price to clean the bathrooms. This is an over simplification, but you get the picture. The body does not have to redirect its enzymes from their natural functions to the task of digesting foods that came in with their enzymes destroyed by cooking or processing.

Now that you've got the basic concept, keep in mind that this is one perspective.

Chinese medicine, for example would advise those diagnosed with "damp heat" to eat very little raw, steaming their veggies and fruits instead. We are not here to debate the pros and cons of various culinary platforms, nor to advocate the exclusive choice of one way of eating. We are here to extol the virtues of raw cuisine for it’s varied and delicious methods of incorporating more fresh, live foods into our lives.

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ALKALIZATION We can work our muscle groups like mad to create perfect six pack abs, but if our body is too acidic it may hold on to fats, covering up all our hard work under a layer of flab that is actually protecting us. Protecting us from what? From acids. The body has an arsenal of defense strategies to deal with excess acids. Depending on individual body types it may let acids settle in weak areas of the body, causing pain.

Or it may pull calcium from the bones to neutralize acid. This can lead to bone disease such as osteoporosis. It might hold on to cholesterol. This seems like a bad thing, but in actuality it is the body’s attempt to protect the sensitive vascular system from acids in the blood that damage sensitive linings. Another easy way for the body to deal with acids is to store them in fats. Better to store acids in a “spare tire” or a “wide load” than to let them damage vital organs or settle in weak areas of the body to wreak havoc. Your extra pounds may be saving your life. Get your pH corrected by alkalizing your body and the extra weight won’t be necessary any longer. The excess pounds are free to go. Incorporating live, fresh, organic foods is a delicious, easy way to alkalize your body.

Before You Go Raw Always let your health practitioner know about changes to your dietary regime. Listen to your body and only do what feels right for you. There may be some detoxing that occurs, but a raw foods diet is simply a healthy change in your eating pattern and should be very easy on the body. You are not starving yourself or taking in clays or pills to scour your insides. If you visit the bathroom more frequently, it should be a natural, “regular” experience, no doubling over with the intestinal cramps or sudden releases as harsh cleanses can cause.

Before you invest in the key items needed for raw cuisine, be sure living foods agrees with your body. Until you establish wether or not raw foods are for you, borrow the gear or arrange to do your two preparation days each week with a friend who owns the kitchen gear listed in the next section.

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Kitchen For RAW Living FOODS Foods RockingGear Body Kitchen Gear For Living Foods Raw food gets a bad rap when it comes to the expense of tools needed to prep it well and with ease. Compare the cost of a kick ass blender, a food processor, and a dehydrator to the cash you’d lay down for a six burner Viking range. The costs are quickly put into perspective. That said, you can prioritize your purchases and work within your budget to grow your collection of raw foods tools. Here’s some advice on what to spring for first.

The Vita-Mix 5200 Hands down, this is the best high speed blender. Use it as a blender, juicer, even homogenizer to make pates. Easy to clean, reliable, and has a 10 year guarantee to back it up! It has a built in “knock it off” function in case you try to abuse it!

Go too crazy making thick nut butters or pates and it cuts you off! It resets and you can use it once the temp is normal. It will set you back $449.00 and it’s worth every penny considering you will literally use it several times a day.

Rocking Body Raw food readers get free shipping and a 30 day money back satisfaction guarantee when you use this link.

Knives & Cutting Boards You are about to be chopping, slicing and dicing your way to a healthier you. That is tough to do with crappy knives.

You are also MUCH more likely to hurt yourselves with dull blades. No need to break the bank, just get one good chef knife and one good pairing knife. If you can swing a small serrated blade, that will come in handy too.

Treat the blades well by using a quality WOOD cutting board, preferably end cut bamboo. Want suggestions? These are great products for the price: Shun 8” Check Knife (Ken Onion Design) 3.5” Shun Classic Pairing Knife

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17.25 by 13.75 Bamboo Cutting Board

Excalibur Dehydrator Meet your new “oven”, the Excalibur dehydrator. This machine is the industry standard for raw foodists.

When recipes state the number of trays a mixture will fill in a dehydrator, they are generally referring to the 15” by 15” trays of the Excalibur machine. A dehydrator may seem like some lame infomercial product, but once you start cooking with one, you will be amazed at the diversity dishes you can create. Excalibur makes a 5 tray and a 9 tray dehydrator. Go for the 9 tray if you plan to incorporate raw dishes. You can dehydrate on the top shelves and remove lower shelves to make room to warming bowls, plates or dishes. This comes in handy because although the

Vita-

Mix makes hot soups and the dehydrator warms your food, it cools quickly when served on cold dish ware. It is also energy efficient to dehydrate more things at once, having nine trays makes that easy to do.

The bigger dehydrator takes up no less counter space and offers enough room to invite friends to do their raw food preparations with you. This makes ti worth the extra $50.

Food Processor This 7 cup KitchenAid Food Processor has a smaller 3 cup bowl and blade that fit within the machine for smaller jobs.

I am thrilled with this unit. It is priced between $50 and $100 less than other options of the same quality that hold 9 cups. The motor is the same strength, so the results are fabulous. Unless you are cooking for a large family and need bigger batches, this machine will do the job. You will definitely want a food processor if you intend to incorporate raw cuisine. So many dishes require mincing to the point of forming pates. That would be hours of laborious chopping without a food processor. It is also the key tool in making unbelievable raw desserts.

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Vegetable Spiralizer The spiral slicer is the best thirty dollars you can spend if you are ready to replace pasta with veggies.

Forget the processed flour and eggs formed into noodles and use raw vegetables like zucchini or summer squash to make pasta. Toss a quick, easy sauce over the veggie noodles to warm them. They absorb the flavors of your sauces even more than standard pasta and they are gluten free. The spiralizer makes noodles in far less time than it takes to boil a large stock pot of water and wait for your pasta to reach al dente status. I tried a tiny version by Joyce Chen, but returned it for the model shown here. It is far sturdier and gives a consistent texture to the noodles. If you don’t have any raw meal planned or prepared, veggie noodles on the spiralizer topped with a quick blender sauce makes a fast, easy, delicious meal.

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What Am IBody EatingRAW and Why? Rocking FOODS What Am I Eating and Why? NUT PÂTÉS & NUT CHEESES The term nut pâté is used to describe the base for some of the meat-like dishes.

Instead of meat balls, you’ll have Neat balls. Instead of actual falafel, which are fried and made from cooked garbanzo beans, you will have living Falafel made with fresh spices and raw veggies. You will also try Mock Egg Salad, and Living Latin Scramble which are meant to taste similar to egg dishes. To save time we will make pâtés and nut cheeses in batches dividing portions and seasoning them differently to give a wide range flavors to use throughout the week.

Nut cheeses can be much more complex than those you will sample on this 14 day plan. They can mimic firm cheese, parmesan and even feta, but these versions require rejuvelac (soak water from fermented wheat berries), overnight fermentation, and dehydration. We will skip the complicated stuff (for now) and stick with spreadable cheeses and sauces. You will try your hand at making Not-cho cheese, a pourable, spicy cheese mixture that will put movie-variety nacho cheese to shame. You will also make Tzatziki (a Greek yogurt sauce), Kalamata Spread, and two types of cheese to use in the Italian flavored recipes, Sun Dried Tomato Cheese and Cracked Pepper and Chive Cheese. You will even make a Creamy Curry Maple Dressing from this dairy-like base.

The reason we mimic these cooked foods, meats, egg dishes, and dairy is so we can feed the whole self. Sound nutty?

Look, you could do just fine switching to an all veggie, fruit and nut based diet, but we aren’t just feeding a machine. We are feeding a body, soul and mind. The

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mind being the trickiest part to satisfy. We may be used to a quick burger and fries with friends, pizza and movie night, and a whole host of other social and emotional food habits. We go to the trouble of whipping up these unique recipes to keep the whole self happy and fulfilled. Once you get the hang of creating raw foods you can omit or reduce the amount of nuts and increasing the amount of veggies you use in your pâtés. This will help avoid “nut gut”. Initially the nuts provide fats and protein that mimic cooked foods and help you feel satiated.

GREENS, GREENS, AND MORE GREENS Alkalizing, nutrient, mineral, and vitamin - rich greens appear at every meal on this cleanse.

Although you don’t sit down to a salad for breakfast, you are basically drinking one (without any calorie packed dressing) by way of your morning veggie juice. You cannot take a powder or supplement that is anywhere near as advantages for your Rocking Body as live greens. You will notice that the plan starts with spinach in the smoothies and moves on to kale and chard in the latter part. There are two reasons for this, because your tastes will change as you consume more nutrient dense live foods and because you will be confident that you are not ruining a perfectly good drink by adding kale or chard once you trust the plan.

FLAX CRACKERS AND SPROUTED BREAD You can take a crack at making the flax cracker and pizza crust recipes using a cookie sheet, parchment paper and your oven (on it’s lowest setting with the door open). It will work, but to be honest it can be a little messy and time consuming. If you do not have access to a dehydrator (ask around you may be surprised how many people thought they would one day make their own beef jerky and have one lying around in 23

garage), get Ezekiel 4:9 Sprouted Grain Bread. It is a flour-less bread made from sprouted grains. It is a handy cross over food. It tastes great lightly toasted and topped with the same ingredients suggested for the flax crackers or pizza crust. Either the crackers, which can be flavored in a variety of delicious ways, or the Ezekiel Bread will add fiber, complete protein, and essential amino acids to your meals.

NEW AND DIFFERENT INGREDIENTS There may be a few ingredients that you are not used to using. For example you may not normally cook with Nama Shoyu, a raw soy sauce. For the most part this 14 day menu sticks to easy-to-find ingredients. Even the nama shoyu can be replaced with Bragg if your local market does not carry it. You will see young coconuts, lemon grass, kafir lime leaves, dulse flakes, nori, phsyillium husk, and all sorts of ethnic spices, alternative items and, some might say, odd concoctions when you flip through most any raw or living food cook book. These sorts of ingredients are kept to a minimum in this introduction, but will be expanded in the next book and on the site. Though not listed in your daily meal pans, I recommend incorporating young coconuts right a way, if you can find them. They are fabulous for you and make a delicious, nutritious beverage and snack all in one. Also consider goji berries and acai as superfood fruit choices for your between meal snacks. Here is the low down on a few ingredients you might be unfamiliar with, or simply not realize the benefits of.

Raw Cacao

Higher in antioxidant flavinoids than green tea, a

great source of essential minerals such as iron, calcium, zinc, copper, sulfur and potassium. My brand of choice is Navitas Naturals, for quality and price it is the best available. There is a wealth of information on this magically delicious super food. My favorite expert on the subject (and on all super foods) is David Wolfe. Learn more by reading his book Naked Chocolate, or Superfoods: The Food and Medicine of The Future.

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Maca

This adaptogen, herbs that increase the body’s ability

to adapt to stressors, has a malt-like flavor. Again the Navitas Naturals Maca is my choice. Sometimes called the superfood of the Andes, it is used in our recipe for Maca F.A.C.A. (our silly acronym: For Absolute Clarity All day). This is our answer to coffee, which is neither raw nor good for you. Mayans and Latin America have relied on maca for centuries for clarity, virility, and to lift mood and energy levels. We rely on it to keep those who are coffee dependent from going postal during the cleanse. No migraines or headaches, sweats or shakes while kicking the bean with this delicious drink.

Raw Honey

As is evident from its presence in the pyramids of Egypt, honey has been used

for ages. You will want to find a local source for raw honey. Eating raw honey made by bees in your area, collected from the same pollens you are exposed to, stimulates your body to adapt well to it’s environment, reducing hay fever and allergies. It is delicious, creamy, and better for you than processed table sugar. This is another topic covered beautifully by David Wolfe in SuperFoods.

Coconuts

You will see coconut oil in many of the Rocking Body

Raw Food recipes. If you continue on with more of our menus you will see young coconut water and meat used often. The oil contains lauric acid, which - without going into the science of it all- makes it anti-viral and antimicrobial. The water contained within young coconuts is one of the highest known sources of electrolytes and nearly identical to human blood plasma. The meat is soft and makes a great mock-noodle for raw pad thai or soba dishes. For price, tastes and consistency of coconut oils, my choice is Nutiva in the 54oz containers. Curious about the benefits of coconuts? Check out The Coconut Miracle by Bruce Fife for a wealth of information.

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Turmeric

A great source of manganese, iron, B6 and potassium, turmeric is one of the

best natural anti-inflammatory medicines. You may think anti-inflammatory benefits are for those with I.B.S. or arthritis and you’re right, it will help those conditions. But , how ‘bout for injuries, that time of the month, and joint pain due to exercise, stress or age.

Did I mention that is also helps fight cancers, provides cardiovascular protection, improves liver function, lowers cholesterol, and protects against Alzheimer’s Disease?

Turmeric is a healthy addition for all of us. It is the spice that gives curry that notable color, but it is much more mild on its own, making it easy to incorporate into meals often.

Quality Salts

When salt is called for in the recipes here, I am referring to real sea salts. Walk

to your cupboard now and throw away the chemical grade sodium chloride that is standard table salt and you’ve taken a massive step toward a more Rocking Body. Unlike tables salt which is mass produced and full of toxins that then need to stripped away (and bleached out), natural sea salts have highly beneficial trace minerals, help you resist infections, balance acid/alkaline levels, and replenish electrolytes. I prefer the slightly pink Himalayan or Celtic for it’s high mineral content, but try a few and see what you like.

COMMON INGREDIENTS WITH INCREDIBLE BENEFITS Unlike the above ingredients that might be new to you, the staples below are common place, easy to find and, some might say, ordinary. Like the girl next door their beauty (and benefits) may go unnoticed, and might surprise you. This list gives insight as to why these foods appear in the Rocking Body Raw Foods plan and why they should take a staring role on your plate. These benefits are highlights taken from www.whfoods.com which is the best resource on the web for reading about and researching the benefits of individual vegetables and fruits.

26

Broccoli

This cruciferous veggie provides

more than 200% of the RDA for vitamin C, is a tasty source of vitamins K, A, B6, B2, B1 and B3, and contains loads of folate and fiber. Broccoli protects against cancer and heart disease, helps detoxify the body, supports stomach health by inhibiting Helicobacter pylori (the culprit behind most ulcers), prevents cataracts and builds stronger bones. Forget milk! Broccoli: it does a Rocking Body good.

Celery

Celery is crunchy, delicious and a perfect any time snack food. I think chicken

soup gets all the credit for the immune system support that celery brings to the broth.

If it has been healing sniffles and fevers in boiled-to-death soup all this time, think of how beneficial it is in live food recipes! It lowers blood pressure and cholesterol levels.

It lowers the risk of heart disease, stroke and cancer.

Avocados

Referred to as “the food of the gods”

at our house, avocados are full of the good fat, oleic acid. What does that mean? It means they fight cancer, are good for your heart and your cholesterol levels. But let’s face it, they are so delicious the health benefits are a mere bonus to the creamy, rich flavor they bring to vegan foods. Being fatty, they are used as a creamy base for all sorts of raw foods, including the decadent Raw Cacao Pudding.

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Tomatoes

You get half

a days worth of vitamin C in a single cup of ripe, organic tomatoes. They also contain the cancer fighting antioxidant lycopene, which is credited with fighting a wide range of cancers, and boosting colon and prostate health. Before you run out and buy lycopene supplements (or any supplements for that matter), it is important to note that more and more research is pointing to the fact that tomatoes - not lycopene supplements- deliver these amazing health benefits. The sooner the we drop the twisted idea that we can improve our health with supplements that contain elements found in real foods instead of eating the food itself, the sooner we will see our overall health recover from the unnecessary epidemics we are now experiencing.

Cucumbers

Glowing skin, shinny hair, and strong bones, we owe it all to cucumbers.

Actually to silica, but this is another one of those supplement vs. real food things.

Cucumbers make the perfect addition to green veggie drinks. Spinach-AppleCucumber is one of the most loved green drinks on the diet and is full of healthy silica thanks to cucumbers. Cucumbers also prevent water retention, making them a great food for that time of the month ladies.

Flax Seeds

These tiny jewels are loaded with

omega-3-fatty acids, a hot commodity if you are a vegetarian or vegan. They have a mild nutty tastes and make great additions to smoothies and crackers 28

(when ground into meal they serve as a binder). Their tough skins make the bounty of nutrients inside difficult for our bodies to attain, so best to grind them to aid in absorption. Flax helps protect against diabetes, cancer, and heart disease, keeps bones healthy, and helps to control and prevent high blood pressure. They are the Mighty Mouse of healthy staples.

Sesame Seeds

Not just seeds on a burger bun any more! Given that they prevent cancer,

osteoporosis, migraines, and PMS, as well as supporting vascular and respiratory health, make a point of adding them to crackers, nut pates (especially falafel), and use tahini (a butter made from sesame seeds) often.

Almonds

These alkalizing super snacks get a bad rap for being high in fat. Bring it on! It

is the same “good fat� that is in olive oil. Almonds protect against cardiovascular disease, diabetes, lower cholesterol, and risk of heart disease, and may help you shed unwanted pounds! Always buy raw almonds. If you want the crunch and flavor of roasted almonds, you can achieve that by soaking, flavoring with spices if you like, and then dehydrating until crunchy.

29

Kale

You will be hard pressed to find a more phytonutrient, vitamin, fiber rich food.

You might also be hard pressed to find people who like kale. My theory is that it has been poorly represented by a generation that thought it needed to be boiled before being consumed. The bitterness often associated with kale can simply be massaged into tasty submission. Once you get the method down, you may very well put it in heavy rotation on your dietary playlist.

Garlic

Wow! Garlic gets the big wow when it comes to flavor and function within the

body. It can fight infection, both viral and bacterial, reduces inflammation, fights cancers, builds a strong cardiovascular system, lowers blood pressure, balances weight, and is an overall tonic for the body. If the taste of raw garlic offends you (a solid reason to question your character), find a way to get it into your diet. A simple soak in lemon and olive oil or balsamic and honey followed by a few hours in the dehydrator will give a milder taste, more like roasted garlic.

Lemons

Lemons and their little green cohorts, limes, contain unique phytonutrients that

have antioxidant and antibiotic effects. They are a delicious source of free-radicalneutralizing vitamin C that have been found to fight cancers of all kinds, protect against arthritis, and alkalize the body. In raw foods they are used to “cook� tougher greens (such as chard and kale) and to flavor and preserve the freshness of countless dishes. One of the raw desserts we get the best feedback on is Living Lemon Bars which make use of the juice and rind of these healthy fruits.

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Menu PlanBody RAW FOODS Rocking 14 DAY OVERVIEW

Menu Plan: 14 Day Overview Rocking Body Raw Foods covers your menu for the next 14 days, but it goes far beyond that. You can create a never-ending range of flavors from the base dishes you learn to make on this diet. You can essentially continue as long as you wish by altering the vegetables and spices you add to the base recipes. Obviously, you’d need to revamp your shopping lists by omitting the veggies and spices used here, replacing with the ingredients in the recipes you craft. Blank menu plans and shopping lists are available for download at www.RockingBodyRawFoods.com.

Getting in the habit of menu planing will see to it that you keep a rainbow of vegetables rocking through your diet and save you from wasting produce. If you are going to throw down for organic local produce (and you are because you’re worth it), you’d be wise to make sure each and every bit of food gets used. Menu plans can seem restrictive and to lack spontaneity. In reality they free you from a question that can be stressful after a long day. What’s For Dinner? With menu plans, you already have base recipes ready. You decide which option sounds best and after a quick bit of chopping or dicing you have a delicious meal. Weekly menu plans are available at www.RockingBodyRealFoods.com. If you absolutely hate planning, consider joining the menu membership that hooks you up with weekly meal plans, shopping lists, recipes, and seasonal produce information. The low monthly fee is less than the cost of produce you would otherwise waste.

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Rocking Body RAW FOODS Week One

Week One Be sure to put the nuts and groats in separate bowls to soak the night before you start day one.

Veggie Drink

Breakfast

Lunch

Dinner

Soak: 1 cup oat groats, 1 cup almonds and 1 cup pecans, 2 cups macadamia nuts.

Optional: If you will be drinking Maca FACA soak an additional cup almonds

Day 1 Prep Day

Spinach, Apple, Cucumber

Honey Almond Oat Groats

Apple & Avocado Salad

Falafel & Tzatziki

Falafel & Tzatziki Wrap

Zucchini Pasta with Neatballs

Neatball Sandwich

Latin Burgers with avocado & greens

Fresh seasonal fruits for snacks

Day Two

Celery, Cucumber.

Spinach

Maple Pecan Oat Groats

Fresh seasonal fruits for snacks

Day Three

Celery Cooler

Ezekiel Toast with avocado & tomato

Soak: 2 cups almonds and 1 cup sunflower seeds. Optional: If you will be drinking Maca FACA soak an additional cup almonds

Day Four Prep Day

Just Beet It

Ezekiel Toast with avocado & beets

Not-Cho Salad

Sweet Red Pepper Soup

Cranberry Celery Salad

Mock Egg Salad Sandwich

Mock Egg Salad Sandwich

Maple Curry Salad

Corn Chowder with avocado salsa

BBQ Salad with Eggplant Bacon

Fresh seasonal fruits for snacks

Day Five

Cucumber, Lettuce, Lime

Living Latin Scramble

Fresh seasonal fruits for snacks

Day Six

Celery, Cucumber.

Spinach

Living Latin Scramble

Soak: 1 cup cashews for corn chowder Day Seven

Ginger Apple Lettuce

Banana Almond Flax Shake

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Rocking Body RAW FOODS Week Two

Week Two Veggie Drink

Breakfast

Lunch

Dinner

Soak: 1½ cup oat groats, 1 cup sunflower seeds, 2 cups cashews. Optional dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak one more cup almonds.

Day Eight Prep Day

Ginger, Apple, Kale

Chai Spice Oat Groats

Kale & Avocado Salad

Veggie Pizza

Zucchini Pasta Marinara

Rawvioli On Spinach

Zucchini Pasta in Creamy Pesto

Honey Balsamic Spinach Salad

Fresh seasonal fruits for snacks

Day Nine

Just Beet It

Apple Cinnamon Oat Groats

Fresh seasonal fruits for snacks

Day Ten

Celery, Cucumber, Spinach

Pink Grapefruit

Soak: ⅔ + ¼ cup sunflower seeds, 1½ cup almonds, ½ cup buckwheat groats, 2 cups

cashews. Spiralize 1 beet and let soak in ginger water. Optional dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak one more cup almonds.

Day Eleven Prep Day

Carrot, Celery, Lettuce

Tomato & Avocado on Flax Cracker

Ginger Beets & Almond Salad

Dolmas with Creamy Dill Dressing & Tabouli

Tabouli & Kalamata Spread

Cranberry Dill Spinach Salad

Cran-Dill Wraps & Kalamata Spread

Corn Chowder with Avocado Salsa

Fresh seasonal fruits for snacks

Day Twelve

Just Beet It

Avocado & Beets on Flax Cracker

Fresh seasonal fruits for snacks

Day Thirteen

Celery, Cucumber, Spinach

Fruit and Granola with Almond Milk

Optional: make corn chips & put in dehydrator (if desired w/ Tortilla Soup. It’s great w/ out too!)

Day Fourteen

Ginger, Apple, Chard

Acai Bowls with Granola

Cucumber Salad & Kalamata Spread

Tortilla Soup with Avocado Salsa

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Shopping Rocking Lists Body RAW FOODS Shopping Lists Shop for Staples in advance so you have them on hand. This makes it easier to pick up produce only on preparation days.

Buy produce fresh on preparation days for best results and so you don’t have to put it all away! Properly store the greens and produce that will be used later in the week, but the rest of it can simply be prepared. Keep in mind that there may be veggies on these lists that you don’t normally eat, perhaps because you have not enjoyed them in the past. Stick with the recipes as much as possible. Reduce or omit spices and flavors that you find offensive. Some people find onion and/or garlic offensive to their palate.

So be it. However, do your best to give veggies and fruits you may have previously found unpalatable a chance to charm your palate in the guise of these living foods recipes. You will be happily surprised and you will Rock Your Body with a wider range of phytonutrients by expanding your veggie consumption. Note that all underlined items represent groceries that I found for less on Amazon. Clicking on the underlined items takes you direct to Amazon. Consider ordering these ahead of time to save money.

These recipes are intended to serve two adults with hearty appetites. If you are currently eating a diet free of or very low in animal products and processed foods, you will find there is more than you will be able to consume of some items, particularly the meat replacement nut pâtés. Share the gastric wealth with family and friends or scale back the recipes as you see fit.

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Staples Make sure you have these items on hand before you begin.

∗

: If you make your own almond milk for daily Maca FACA (to replace coffee), you will need an additional 4 cups almonds, 4 tsp vanilla, and an extra cups of dates. ✔ Staple raw almonds

Quantity

∗

✔ Staple

Quantity

∗

4½ cups

dates

1¼ cups

raw honey

1 cup

raw cashews

6 cups

raw agave

1½ cup

raw sliced almonds

¼ cup

maple syrup

1¼ cup

macadamia nuts

2 cups

dried cranberries

1 cup

flax seeds

3 cups

dried coconut

¼ cup

golden flax seeds

1 cup

olive oil

raw pecans

sesame seeds

1½ cups

black sesame seeds sunflower seeds

¼ cup 4¼ cup

coconut oil sea salt

3¼ cup

6½ cups 3 cups 10½ tsp

black peppercorns

1 cup

pine nuts

¾ cup

cayenne

2 tsp

oat groats

2 cup

chili powder

1 tsp

almond butter

1 cup

smoked paprika

1 tsp

cumin

1 tsp

sun dried tomatoes

1½ cup

apple cider vinegar

2 tsp

nama shoyu (raw soy sauce)

2-4 Tbs

raw cacao powder

16oz bag

sweet pickles (or dill)

1 cup

raw maca powder

16oz bag

turmeric

6 tsp

onion powder

½ tsp

vanilla cinnamon curry powder

∗

5 tsp 2-4 tsp 3 tsp

mustard

1-2 Tbs

balsamic vinegar

½-1 cup

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Produce for Day 1 to 4 These groceries will cover all the items you will make on Preparation Day One as well as all the meals until the evening of Day 4.

✔ Produce

Quantity

apples

4

spinach

1 bunch

cucumbers

2

celery

1 bunch

beets

2

green leaf lettuce

1 head

✔ Produce jalapeño limes

dill

1 bunch

mint

1 bunch

ginger

6” piece

avocados

sweet onion

1

basil

tomato

6

garlic fresh oregano

yellow pepper

1

red pepper

1

Ezekiel Bread green onion

1 bunch

fresh seasonal fruit for snacks

1 tsp 4

bananas

5

1 head

lemons

cilantro

2 1 bunch

2

⅔ cup

1-2

parsley

zucchini

broccoli

Quantity

1 bunch 2 1 loaf 1 bunch 36

Produce for Day 4 to 8 These groceries will cover all the items you will make on Preparation Day 2 as well as all the meals until the evening of Day 8.

✔ Produce carrots

Quantity 2

✔ Produce

Quantity

red pepper

1

kale

1 bunch

orange/yellow pepper

1

romaine lettuce

1 head

sweet onion

1

spinach

1 bunch

tomato

4

cucumber

3

cilantro

1 bunch

limes

4

celery

1 bunch

apples

4

fresh seasonal fruit for snacks

ginger

4” piece

avocado

4

bananas

2

frozen organic corn green onions

3 cups 1 bunch

37

Produce for Day 8 to 11 These groceries will cover all the items you will make on Preparation Day 3 as well as all the meals until the evening of Day 11.

✔ Produce

Quantity

ginger

6ʼ piece

fresh basil

1 bunch

apples

3

tomatoes

5

zucchini

3

red pepper

1

spinach

1 bunch

romaine lettuce

1 head

carrots

2

beets

3

celery

1 bunch

cucumbers

2

pink grapefruit

2

garlic

✔ Produce

Quantity

fresh seasonal fruit for snacks

1 head

sweet onion

1

lemons

2

avocado

1

38

Produce for Day 11 to 14 These groceries will cover all the items you will make on Preparation Day 4 as well as all the meals until the evening of Day 14. ✔ Produce

Quantity

✔ Produce

Quantity

beets

3

garlic

1 head

apples

7

parsnips

5

celery

1 bunch

lemons

4

cucumber

3

dill

1 bunch

spinach

1 bunch

parsley

1 bunch

chard

1 bunch

mint

1 bunch

ginger

6” piece

cilantro

1 bunch

avocado

4

Kalamata olives

tomato

6

grape leaves

1 jar

bananas

2

dried strawberries

1 cup

green onion

1 bunch

frozen blueberries

¼ cup

sweet onion

1

frozen strawberries

¼ cup

frozen cherries

¼ cup

carrot frozen organic corn limes green leaf lettuce zucchini

1 bunch 3 cups 3

frozen or dried acai

½ cup

optional

fresh seasonal fruit for snacks

1 head 1

39

Day by DayBody GuideRAW FOODS Rocking Day By Day Guide Your preparation days give you a stocked fridge. You can really eat things in any order you want to. This day by day guide is just that, a guide. Get off the path and have fun with it. This simply shows you how to incorporate the staple dishes you make on the Preparation Days into your daily meals. Make sure you are getting plenty of leafy greens and fresh veggies. A quick reminder not to over-eat, remember that this food is nutrient dense and may sneak up on you, especially the foods you pre-make on Preparation Days. The nut based cheese and pates are more filling than they look.

You can always serve up more later, so go heavier on the greens and lighter on the nut based products until you feel out what works for your body.

Remember to soak the night BEFORE you start the cleanse.

Soak: 1 cup oat groats, 1 cup almonds and 1 cup pecans, 2 cups macadamia nuts.

Optional: If you will be drinking Maca FACA soak an additional cup almonds

Day One: Prep Day Veggie Juice

Breakfast

Lunch

Dinner

Blend: a handful of

Rinse oat groats under

Top chopped romaine

Serve 3-4 falafels on a

spinach, one apple

warm water in a straine

lettuce with diced

bed of spinach and top

(cored & quartered),

to warm. Top with

apple, avocado, and

with Tzatziki

one cucumber and two

almonds and a drizzle

pecans. Dress with

cups water in the

of honey. Add bananas

olive oil and balsamic

VitaMix until smooth.

and fresh almond milk

or Goddess Dressing.

Strain if desired. Stir in

if you like.

a few ice cubes to chill.

For between meal snack, eat fresh seasonal fruit.

40

Day Two Veggie Juice

Breakfast

Lunch

Dinner

Blend a handful of

Rinse remaining oat

Wrap falafels in green

Toss spiralized

spinach, four celery

groats under warm

leaf lettuce leaves. Use

zucchini noodles in

stalks, one cucumber

water in a strainer.

Tzatziki as a dipping

olive oil & garlic

and two cups water in

Serve topped with

sauce.

powder. Top with

the VitaMix until

pecans, cinnamon and

Neatballs and marinara.

smooth. Strain if

a drizzle of maple.

For marinara blend 1

desired. Stir in a few

Tbs of STDCatsup

ice cubes to chill.

with 2 ripe tomatoes and ½ a red pepper until smooth and warm.

For between meal snack, eat fresh seasonal fruit.

Day Three Veggie Juice

Breakfast

Lunch

Dinner

Blend a handful of

Lightly toast Ezekiel

Spread SDT Catsup on

Warm Latin Patties and

parsley, 4-6 celery

bread and top with

lightly toasted Ezekiel

serve on flax crackers

stalks, 2Tbs lemon

mashed avocado and

bread. Top with

or toasted Ezekiel with

juice, and two cups

tomato slices. Sprinkle

Neatballs and chopped

greens, red pepper

water in the VitaMix

with Bragg Aminos or

spinach leaves.

slices, avocado, Not-

Forsmooth. betweenStrain meal snack, eat Shoyu fresh seasonal until Nama for a saltyfruit.

cho Cheese and

into a pitcher filled

cilantro. Serve with a

flavor.

with ice. Stir in a dash

lime wedge.

of salt and 1 tsp agave.

For between meal snack, eat fresh seasonal fruit.

Soak: 2 cups almonds and 1 cup sunflower seeds. Optional: If you will be drinking Maca FACA soak an additional cup almonds

41

Day Four: Prep Day Veggie Juice

Breakfast

Lunch

Dinner

Blend 2 small beets,

Lightly toast Ezekiel

Toss a salad of

Blend the reserved beet

peeled & quartered

bread and top with

chopped lettuce, diced

pulp from this morning

with 2 apples, cored &

mashed avocado and

tomato, green onion,

with 2 red peppers, 2

quartered, and a two

chopped spinach.

red pepper, and

carrots, 2 ½ Tbs olive

inch piece of peeled

Sprinkle with Bragg

avocado. Drizzle with

oil, ½ tsp seas salt, and

ginger in the VitaMix.

Aminos or Nama Shoyu Not-cho Cheese and a

a dash of smokey

Strain into a pitcher

for a salty flavor.

squeeze of lime .

paprika until warm. Or

filled with ice. Reserve

Crumble a Latin Patty

simply try all the foods

pulp.

on top.

you prepped tonight!

For between meal snack, eat fresh seasonal fruit.

Day Five Veggie Juice

Breakfast

Lunch

Dinner

Blend a cucumber, a

Serve ½ to ¾ cup

Toss lettuce, diced

Mix the Mock Egg

half head of lettuce, 2

scoop of Latin

green onion, cashews

Salad ingredients into

stalks of celery, the

Scramble on a bed of

cranberries, in the

the nut pate. Top flax

juice of one lime, and 2

spinach leaves. Top

Maple Curry Dressing.

crackers with spinach,

cups water in the

with avocado, cilantro

top with egg salad and

VitaMix. (Add dill if

leaves and a squeeze of

sliced tomatoes.

you have some leftover) lime juice. Add salsa if Strain into a pitcher on

you like

ice with a dash of salt.

Stir and serve.

For between meal snack, eat fresh seasonal fruit.

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Day Six Veggie Juice

Breakfast

Lunch

Dinner

Blend a handful of

Serve ½ to ¾ cup

Top flax crackers with

Toss cashews,

spinach, four celery

scoop of Latin

spinach, top with egg

cranberries, chopped

stalks, one cucumber

Scramble on a bed of

salad and sliced

celery, spinach and

and two cups water in

spinach leaves. Top

tomatoes.

chopped romaine with

the VitaMix until

with avocado, cilantro

smooth. Strain if

leaves and a squeeze of

desired. Serve over

lime juice. Add salsa if

ice.

you like.

Maple Curry Dressing

For between meal snack, eat fresh seasonal fruit.

Soak: 1 cup cashews for corn chowder Day Seven Veggie Juice

Breakfast

Lunch

Dinner

Blend a 2” piece peeled Rinse the VitaMix and

Blend 3 cups frozen

Toss cashews,

ginger, 2 apple, 2

blend 2 ripe bananas, 2

organic corn, 1 carrot, 1

cranberries, chopped

celery stalks and half a

Tbs almond butter,

celery stalk, 1 cup

celery, spinach and

head of lettuce and two

1Tbs flax seeds, 2 cups

soaked cashews 2 cups

chopped romaine with

cups water in the

almond milk and ½ cup water, juice of 1 lime,

VitaMix until smooth.

ice until creamy.

Maple Curry Dressing

1-2 tsp honey, 2 green

Strain if desired. Stir in

onions, 1 tsp salt, ½ tsp

a few ice cubes to chill.

cumin in the VitaMix until creamy and warm.

Top with diced avocado & tomatoes and cilantro leaves.

For between meal snack, eat fresh seasonal fruit.

Soak: 1½ cup oat groats, 1 cup sunflower seeds, 2 cups cashews. Optional

dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak one more cup almonds.

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Day Eight: Prep Day Veggie Juice

Breakfast

Lunch

Dinner

Blend a 2� piece peeled Rinse oat groats under

Toss spinach, romaine,

Top pizza crust with

ginger, 2 apples, 2

warm water in a

& kale leaves in a

marinara or pesto, dabs

celery stalks, 2 kale

strainer. Stir in a

dressing made with 2

of garlic cheese,

leaves and two cups

drizzle of honey, ½ tsp

tsp olive oil, 1 teaspoon

spinach, tomato

water in the VitaMix

cinnamon, dash

lemon juice, salt and

(yellow tomatoes

until smooth. Strain if

powdered clove, dash

pepper to taste. Add

shown), and basil.

desired. Stir in a few

cayenne. Top with

diced avocado, green

Sprinkle with crushed

ice cubes to chill.

almond milk.

onions, and tomato.

red pepper if desired.

For between meal snack, eat fresh seasonal fruit.

Day Nine Veggie Juice

Breakfast

Lunch

Dinner

Blend 2 small beets,

Rinse remaining oat

Spiral cut zucchini into

Cut paper thin slices of

peeled & quartered

groats under warm

pasta and toss in olive

zucchini with a

with 2 apples, cored &

water in a strainer.

oil and a dash of garlic

mandolin. Sandwich a

quartered, and a two

Serve topped with

powder. Top with

small dollop of pesto

inch piece of peeled

diced apples cinnamon

marinara. Drizzle with

cheese between two

ginger in the VitaMix.

and a drizzle of maple.

a little pesto.

zucchini slices. Seal

Strain into a pitcher

closed with olive oil

filled with ice. Reserve

seasoned with garlic

pulp.

powder. Top with marinara.

For between meal snack, eat fresh seasonal fruit.

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Day Ten Veggie Juice

Breakfast

Lunch

Blend a handful of

Last nights prep called

Spiral cut zucchini into

Toss spinach leaves,

spinach, four celery

for a grapefruit to be

pasta. Thin 2 Tbs

chopped celery, diced

stalks, one cucumber

halved, sectioned, and

pesto cheese with 1-2

cucumbers, and pecans

and two cups water in

topped with agave. It

Tbs almond milk to

with Honey Balsamic

the VitaMix until

should be sweet and

form a cream sauce.

Onion Dressing.

smooth. Strain if

delicious this morning.

Top with chopped

desired. Stir in a few

tomatoes & julienne

ice cubes to chill.

spinach.

Dinner

For between meal snack, eat fresh seasonal fruit.

Soak: ⅔ + ¼ cup sunflower seeds, 1½ cup almonds, ½ cup buckwheat groats,

2 cups cashews. Spiralize 1 beet and let soak in ginger water. Optional dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak one more cup almonds.

Day Eleven: Prep Day Veggie Juice

Breakfast

Lunch

Dinner

Blend a half head of

Lightly toast Ezekiel

Toss chopped greens

Roll Cranberry Dill

lettuce, a carrot, 2

bread and top with

with spiral cut soaked

Rice in grape leaves or

celery stalks, a 2” piece

mashed avocado and

beets, diced avocado,

lettuce. Serve with

peeled ginger and two

tomato slices. Sprinkle

sliced almonds. Top

Creamy Dill Dressing

cups water in the

with Bragg Aminos or

with Honey Balsamic

for dipping and a side

VitaMix until smooth.

Nama Shoyu for a salty

Onion Dressing.

of Tabouli.

Strain if desired. Stir in

flavor.

a few ice cubes to chill.

For between meal snack, eat fresh seasonal fruit.

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Day Twelve Veggie Juice

Breakfast

Lunch

Dinner

Blend 2 small beets,

Lightly toast Ezekiel

Chop a handful of fresh

Toss Cranberry Dill

peeled & quartered

bread or a flax cracker

greens. Top greens

Rice with julienne

with 2 apples, cored &

and top with mashed

with a ½ cup of

spinach and top with

quartered, a two inch

avocado and some pulp

Tabouli. Drizzle with

Creamy Dill Dressing

piece of peeled ginger ,

from the strained beet

Creamy Dill Dressing.

and two cups water in

juice.

Serve with flax crackers

the VitaMix. Strain

topped with Kalamata

into a pitcher filled

Spread.

with ice.

For between meal snack, eat fresh seasonal fruit.

Day Thirteen Veggie Juice

Breakfast

Lunch

Dinner

Blend 2 stalks celery, 1

Warm a flax cracker in

Wrap Cranberry Dill

Blend 3 cups organic

cucumber, 1 handful

the toaster oven and

Rice in grape leaves or

corn, 1 carrot, 1 celery

spinach, 1 apple, and

top with mashed

lettuce and serve

stalk, 1 cup cashews 2

two cups water in the

avocado seasoned with

withCreamy Dill

cups H20, juice of 1

VitaMix. Strain into a

Bragg or Nama Shoyu.

Dressing. Include

lime, 1-2 tsp honey, 2

pitcher filled with ice.

Top with sliced

Kalamata Spread and

green onions, 1 tsp salt,

tomatoes.

crackers if desired.

½ tsp cumin in the VitaMix until warm.

Top with diced avocado, tomatoes and cilantro leaves.

For between meal snack, eat fresh seasonal fruit.

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Day Fourteen Veggie Juice

Breakfast

Lunch

Dinner

Blend a 2” piece peeled Blend 100g frozen acai

Whisk 2 tsp olive oil, 1

Blend 2 tomatoes, 1

ginger, 2 apples, 4

with ½ to 1 cups fresh

teaspoon lemon juice,

yellow pepper, 1 inch

chard leaves and two

apple juice , ¼ cup

salt & pepper. Toss

chunk sweet onion, 2

cups water in the

each frozen cherries,

with 1 chopped

celery stalks, 1 carrot, 1

VitaMix until smooth.

strawberries and

cucumber, green

clove garlic, 2 cups

Strain if desired. Stir in

blueberries until

onion, and tomato.

water, juice of 3 limes

a few ice cubes to chill.

smooth. Top with

Serve with Flax

1½ tsp salt , 2 tsp

fresh fruit and granola

Crackers and Kalamata

cumin, 2 tsp chili

Spread

powder, 1 tsp smoked paprika, dash of cayenne, 4 Tbs olive oil in the VitaMix until warm. Top with avocado slices and cilantro leaves.

For between meal snack, eat fresh seasonal fruit.

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Preparation Days RAW FOODS Rocking Body Preparation Days Start your 14 day Rocking Body Raw foods diet on a day that allows you 4 to 5 hours of preparation time. You may not need that long, but since this is your first prep day, give yourself ample time to enjoy the process. A big part of eating raw is being conscious of the emotions you are seasoning you food with. If you are in a huff about preparing meals for yourself or your whole family, that food is bound to soak up those nasty feelings. Take a minute to give yourself a pat on the back for reaching out and trying living foods. Focus on how this live, enzyme and nutrient-rich food will benefit your body. Do whatever it takes to go into your prep days with a strong commitment to your Rocking Body. You don’t need to be a quantum physicist to understand that energy rubs off on the things around it. Make your food in a positive state.

Soak:

Print the overviews for Week One and Week Two and keep them on your fridge. Green boxes indicate you have some soaking to do. You will need to soak the night BEFORE the first day of the diet.

First Prep Day Second Prep Day Third Prep Day

The four preparation days are indicated by orange boxes. Be sure to set aside time to pick up fresh produce and prepare your meals for the next few days. The first preparation day is long, but the subsequent days are quick and easy.

Fourth Prep Day

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1

DAY ONE PREPARATIONS Today we jump head first into raw cuisine. You should have have one cup each of raw almonds, pecans, and 2 cups macadamia nuts that you put in water overnight, drained and rinsed. You will want to have all your

ingredients chopped, diced and ready to go into the recipes.

Step 1

Step 2

Step 3

Step 4: Add Neatball ingredients.

Almonds &

Transfer nut

Divide nut

Mix well. Form balls

Pate go into

pate to

pate into 3

the VitaMix

mixing bowl.

equal

to become

Stir in pate

portions.

the base of

ingredients

Step 5: Add Latin Patties ingredients. Mix well. Form Patties.

Step 6: Add Falafel ingredients.

nut pate.

Mix well. Form oval patties.

Step 7: Transfer Neatballs, Latin Patties, and Falafel to dehydrator. Dehydrate until dry to the touch. Flip and dehydrate one hour longer. You will serve the falafel warm for tonight's dinner. Store the Neatballs and Latin Patties in the fridge and warm in the dehydrator before serving.

Step 8

Step 9: Add Tzatziki ingredients to

Blend Macadamia nuts in VitaMix to make

make a creamy, delicious Greek sauce.

a cream base. Half will remain in the VitaMix to become Tzatziki Sauce. The half that is removed will later be placed back in the VitaMix to make the Not-cho Cheese.

Step 10: Add Not-cho Cheese ingredients for a spicy latin cheese.

Step 11: (Optional) make a quickie batch of Sun Dried Tomato Catsup by combining ingredients in a high speed blender until smooth.

Step 12: (Optional) If you have the optional dessert ingredients on hand you can make Cacao Pudding. No need to make it on prep day, it’s best fresh when you want it

.

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Step One: Make the Nut Base Ingredients: 1 cup pecans (soaked 8 hours, drained and rinsed) 1 cup almonds (soaked 8 hours, drained and rinsed)

To make the nut base for the pate, put the soaked nuts into the VitaMix and blend well. Note that you will need to use the tamper by removing the small lid and inserting it into the container to mash the nuts down toward the spinning blade while the machine is on. I find it best to keep the machine on Variable with the speed set to about 6 while you get a

New to using a VitaMix? Treat it like a race car. Start with the machine on Variable and the speed set to 1. Slowly up the speed to 10 before flipping the switch to High. Don’t let it hang out on high more than a minute or so at a time so it won’t overheat on you. Treat her nice and she'll handle like a dream. Rocking Body readers get free shipping on VitaMix orders.

relatively consistent texture. Then you can take it up to ten and then to high. Stop the machine, scrape down the sides of the container and move the finer grained nuts at the bottom up to make room for the chunkier bits toward the top. Then blend once more to get the best consistency.

Step Two: Make the Nut Base Into Pate Ingredients: 1 zucchini,finely chopped 1 onion, finely chopped ⅔ cup broccoli, very finely chopped ⅓ cup chopped tomato 1 teaspoon sea salt 3 cloves garlic, minced nut base

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By far the easiest way to accomplish the chopping and mincing above is to use a food processor adding ingredients in this order. Pulse the garlic cloves until minced. Cut onion into one inch chunks, add them to the processor and pulse until well chopped (about ¼ inch pieces). Transfer these into a large mixing bowl.

No need to rinse the food processor yet. Put the broccoli into the processor in roughly 1 inch pieces and pulse until they are about ¼ inch. Add the zucchini in one inch chunks and pulse to about ¼ inch. Finally add the tomato and pulse briefly. Transfer the contents of the processor to the mixing bowl.

Add all of the nut base from Step One and fold the mixture until it is very well combined. This is the pate that will be formed into three different dishes; Neatballs, Latin Patties, and Falafels.

Step Three: Divide The Nut Pate Ok, I may be having a blond moment by making this it’s own step. I could have just finished Step two with “Divide into three equal portions.” Instead, I want to take minute here to give you some options. You definitely need to split the pate into three portions. No question there. But, you can proceed with making just the Falafel, which will be dinner tonight, and keep the other two portions as-is in the fridge until the day they will be used on the 14 day plan. I usually prefer to do this because I like adding the remaining ingredients fresh on the day they will be eaten. I then put them in the dehydrator in time for them to be warm and ready by dinner.

Having expressed my preference, I will divulge that I work from home. If you have no mid-day access to your kitchen, the above plan might be tough. You choose. Make everything on your prep days for quick easy meals. Or, take a little extra time and finish the recipes the day of. Your choice.

For the first go round I highly suggest proceeding with all three recipes. These dishes were specifically chosen because all three keep really well. They even taste better as the flavors meld in the fridge until you warm them up and enjoy them. So lets proceed as planned.

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Step Four: Make Neatballs Ingredients: ⅓ of the nut pate 1-2 tablespoon fresh basil, minced 1 teaspoon lemon juice dash cayenne pepper (more if you want a kick) ⅓ teaspoon sea salt ½ teaspoon fresh cracked black pepper ½ teaspoon dried or fresh oregano (optional)

Put one-third of the nut pate in a large mixing bowl. Mix in the remaining ingredients with your very clean hands. Get your fingers in there and really mash it all together.

Once the mixture is well combined use about one tablespoon to form each ball. Roll between your palms to perfect the shape. You can pop them into the dehydrator now or wait for the Falafel and Latin Patties. The need to dehydrate at 115 for two hours. Flip and put them back in for another hour or two. You want them dry to the touch and warm in the center.

Step Five: Make Latin Patties Ingredients: ⅓ of the nut pate ¾ teaspoon chili powder or smoked paprika ½ cup chopped orange, yellow or red pepper 1 tablespoon fresh minced cilantro 1 small jalepeno (optional) the juice of one lime (at least two teaspoons)

Once again , put a third of the nut pate in a large mixing bowl. Add the remaining ingredients and mix well with your hands. After things are well combined, form patties using about a ⅓ cup of the mixture. You are shooting for thin patties, about a third of an inch thick so that they dehydrate evenly. Place the patties on a dehydrator sheet and warm them at 115 for two hours. Flip them and put them 52

back in for another hour or two. They should be dry to the touch so they don’t stick together when you store them. If you choose to store the patties and warm them just before serving, place squares of wax or parchment paper between the patties.

Step Six : Make Falafel Ingredients: ⅓ of the nut pate ¼ cup sesame seeds ¼ cup parsley ¼ cup cilantro ¼ to ½ teaspoon black pepper ½ to 1 teaspoon cumin (powdered) ⅓ teaspoon sea salt

By now you are starting to see a pattern, right? Put the remaining third of the nut pate into a large mixing bowl. Put the remaining ingredients in the food processor and pulse until the leaves of the cilantro and parsley are about an eighth of an inch. This will give you a uniformly spiced mixture to add to the nut pate. Combine well with your hands and form into balls. Flatten the balls slightly. Flattening does two things, it makes them dehydrate more evenly, and it makes them easily distinguishable from the neatballs. That way if you pop into the fridge for a quick snack you won’t accidentally put marinara on your falafel and tzatziki on your Italian flavored neatballs.

Step 7: Dehydrate Neatballs, Latin Patties, and Falafels This is another point in the process where you can decide to wether or not to dehydrate all at once or as needed. If you want my advice, dehydrate them ALL now.

I’ll tell you why. Because it will give you a diverse range of flavors in case you get snacky. On your first raw cleanse you might get cravings. When they come on, you’ll have delicious choices. Fulfilling cravings fast means no cheating and a happy tummy, a happy, flat tummy if you stick with it.

53

So wether you dehydrate them all now or some now and some later, the directions are the same. Dehydrate for two hours at 115˚. Flip and dehydrate one to two more hours.

The goal is to have them dry to the touch on the outside and warm inside.

If you do not have a dehydrator check your toaster oven. The Oster toaster oven has a dehydrate mode. If that is not an option you will want to preheat your oven on it’s lowest setting for ten minutes. Put the items to be dehydrated on a cookie sheet topped with parchment paper. Put the cookie sheet in the oven with the door slightly ajar. Use the convection setting if you have a convection oven. The lowest setting on ovens is generally higher than 115˚ which is not ideal, but it will work. You only need to bake until they are dry to the touch. Flip them to dry the other side and remove them from the oven.

Store the dehydrated items in glass, airtight containers. When you are ready to serve,simply warm and enjoy.

Step 8: Make a Macadamia Cream Base Ingredients: 2 cups macadamia muts (soaked overnight, rinsed and drained) 3 to 4 tablespoons fresh squeezed lemon juice ¼ cup olive oil ½ cup water

Put the macadamia nuts, 3 tablespoons of the lemon juice, the olive oil and the water into the VitaMix. With the speed on 4 or 5, use the tamper to press the mixture toward the spinning blades. Get a uniform mixture before you increase the speed to 10 and flip the switch to high. If the mixture is not quite wet enough to mix well, add the remaining tablespoon of lemon juice. Once you have a relatively consistent mixture, blend on high, aiming for a cream-cheese-like texture. Remove half the 54

mixture from the blender and set aside. Keep the other half in the VitaMix and follow directions below to make the Tzatziki.

Step 9: Make Tzatziki Ingredients: ½ batch Macadamia Creme Base (above) 2 cloves garlic ½ teaspoon sea salt 1 tablespoon lemon juice olive oil (as needed to thin the mixture) 1 tablespoon chopped fresh dill 1 teaspoon minced fresh mint 1 cucumber, peeled, seeded and chopped into ½” pieces

To make the Tzatziki, a creamy Greek sauce normally made from yogurt, add the garlic cloves, salt and lemon juice to the VitaMix with half the Macadamia Cream Base.

Blend well. Scrape down the sides and add olive oil to get a creamy consistency throughout. Pour the mixture into a mixing bowl. Add dill, mint, and cucumber. Fold to incorporate and chill to allow flavors to marry.

Step 10: Make Not-cho Cheese Ingredients: ½ batch Macadamia Creme Base (above) 1 tablespoon Nama Shoyu (or Bragg) 1½ teaspoons turmeric (more if you like) ½ teaspoon cayenne pepper ½ to 1 cup water

Put the Macadamia Nut Creme Base in the VitaMix. Add all ingredients except the water. Slowly add the water through the top by

55

removing the small lid. Add water until the consistency you like for your nacho cheese is achieved. Store to serve with Latin Patties and on Taco Salad.

Step 11: Make Sun Dried Tomato Catsup Ingredients: ½ cup sun dried tomatoes (drained of oil) 1 ripe tomato 4 to 6 pitted dates ¼ cup olive oil 1 teaspoon sea salt 1 teaspoon apple cider vinegar ¼ teaspoon onion powder agave to taste

Blend all ingredients well in the VitaMix until smooth. The taste gets sweeter after it refrigerates, so don’t over due it with the agave. Use one teaspoon at the most.

Step 12: Make a Dessert This step is totally optional. If you are the type to crave sweets, don’t risk blowing your 14 day plan over your yearnings for delicious desserts. Provided you are not cleansing to rid your body of candida or to balance blood sugar levels (after a diagnosis of prediabetes for example), then indulge. You will find that living sweeties are more satisfying with smaller portions. Serve small slices. They are nutrient dense and will leave you with a belly bomb feeling if you overdue it. Select the Dessert you want to have around this week and whip it up.

YOU DID IT! You made it through your first prep day. Preparation day one is meant to test your commitment to cleansing your body with raw foods. The rest of the prep days are easy in comparison. If you did fine today, you are well on your way to your Rocking Body on Raw Foods.

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4

DAY FOUR PREPARATIONS Last night you soaked a cup of raw sunflower seeds and a cup of raw almonds, those will serves as the base for the Living Latin Scramble, Mock Egg Salad, and Maple Curry Dressing. You may be relieved to know that

todays prep day will take far less time than Preparation Day One. Step 1

Step 2

Step 3: Add Maple

Almonds & Sunflower

Divide the nut pate. Leave 4

Curry Dressing

seeds go into Vita-

tablespoons in the blender, put

ingredients. Mix well.

Mix along with sea

half the remaining mixture in a

salt and turmeric to

mixing bowl, reserve the other half

become the base of

to make Mock Egg Salad

the nut pate.

tomorrow, on Day 5.

Step 4: Add Living Latin Scramble ingredients.

Mix well.

Step 5: (Optional) make a batch of flax crackers Step 6: (Optional) If you bought the optional dessert ingredients, you have everything to make Decadent Caramel. Serve it on apples whenever you have a sweet tooth.

Step One: Make Nut Pate Ingredients: 1 cup raw almonds (soaked 8 hours, drained and rinsed) 1 cup raw sunflower seeds (soaked 8 hours, drained and rinsed) 1 teaspoon seas salt 2 to 4 teaspoons turmeric

Put all the above ingredients into the Vita-Mix and blend into a pate as you did on the first preparation day.

Step 2: Divide the Pate Once the pate is formed separate the mixture into two glass bowls. Remove one heaping tablespoon of the pate from each bowl and put it back in the Vita-Mix. This 57

will become the creamy Maple Curry Dressing. Since your dinner menu tonight is Sweet Red Pepper Soup, you don’t really need these dishes to be ready to eat today.

You will, however, need the Living Latin Scramble for breakfast and the Maple Curry Dressing for lunch tomorrow. So I advise that you make those up now. The Mock Egg Salad is best prepared just before you eat it.

Step 3: Make Maple Curry Dressing Ingredients: the nut pate that remains in the VitaMix 1 to 2 tablespoon maple syrup (sweeten to taste) ⅓ cup olive oil 2 to 3 teaspoons curry powder 1 to 2 teaspoons of minced onion fresh cracked black pepper

Add all ingredients to the nut pate in the VitaMix and blend well. You can thin the mixture more by adding extra olive oil or keep it thick. If you like the flavor of this mixture you may want to consider splitting the batch into thirds next time and making more of this dish. If you make a bigger batch you can keep some of it thick for a vegetable dip and thin some for dressing. The flavors in this dish blend beautifully with celery and cranberries, a combination you will try in a salad on the menu plan.

Step 4: Make Living Latin Scramble Ingredients: ½ the nut pate (minus one heaping tablespoon) ⅓ cup diced tomato ⅓ cup chopped sweet onion ½ cup diced orange, yellow or red pepper 1 small jalepeno, minced (optional) the juice of one lime

58

Fold the tomato, onion, pepper and lime juice into the nut pate. The flavors will marry overnight in the fridge. You may see a bit of liquid in the scramble. That happens because the salt invites the veggies to release their fluids. Sounds sexy, but really it just means you may find liquid pooling in the mixture. Simply stir it in before you eat it.

Serve the mixture on a handful of fresh spinach leaves, top with corn salsa, avocado and cilantro leaves. Remember, the scramble is nut based which provides the healthy fats you need, but greens should take the staring role on your plate. This scramble makes an easy, quick snack. Wrap a bit of scramble and avocado slices in a lettuce leaf with a bit of your favorite salsa.

Reserve Pâté For: Make Mock Egg Salad Ingredients: 1 cup chopped celery 1 cup chopped cucumber ½ to 1 teaspoon organic mustard

½

cup chopped organic sweet or dill pickles (plus soak water for extra flavor))

This dish really captures the flavor of egg salad well.

If you are the type who enjoys sweet pickles in your egg salad, go ahead and add some to the recipe.

Check ingredients, most mainstream brands are a high fructose nightmare, but organic brands tend to have a very simple ingredient list. If you prefer, add dill pickles, or fresh dill. If it is at all possible add all these fresh ingredients an hour before serving so flavors marinate. Serve this on greens as a delicious salad or on flax crackers or Ezekiel bread with plenty of greens.

If you prefer a creamier egg salad you can add a bit of Veganaise or raw mayonnaise.

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Step 5: Make a Batch of Flax Crackers (Optional) Ingredients: 1 cup ground flax seeds (or flax meal) ⅓ cup whole flax seeds ⅔ cup sunflower seeds

Storage Tip: Flax crackers that are fully dehydrated to

¼ cup black sesame seeds

a crisp will stay fresh in an airtight container at room

2 tablespoons yellow onion, minced

temp for two weeks. Crackers that are dehydrated to a

2 cloves garlic, minced 1⅓ cup water ¾ teaspoon sea salt

soft, pliable texture must be refrigerated and used in one week.

Combine all ingredients except the ground flax (or flax meal) in a large mixing bowl using a fork to lightly whisk. Stir in the flax meal and whisk again. Pour onto a Excalibur dehydrator tray lined with a Teflex sheet. Spread evenly. Dehydrate for 2 to 3 hours at 110˚ or until dry to the touch and the Teflex sheet peels easily from the crackers. To flip, place another dehydrator try (with no Teflex sheet) atop the dry side of the crackers. Invert the trays so the crackers have been flipped on to the new tray.

Peel the Teflex sheet from the crackers and dehydrate until dry to the touch. Note you can use these while the crackers are soft and pliable, acting more like a bread that will not crack when you bite into it. Or you can dehydrate them to a crispy crunch. Either way these are a delicious source of omega-3-fatty acids.

Step 6: Make Decadent Caramel (optional) recipe page 72

8

DAY EIGHT PREPARATIONS It is time to take the flavors down an Italian path. Today’s prep day we will create two creamy nut cheeses that we will use to make Rawvioli, Living Lasagna, and creamy pasta sauces during the week. We will also

make a Marinara Sauce, and Honey Balsamic Dressing. You should have two cups of cashews and one cup of sunflower seeds soaked and ready to go for todays uncooking. You should also have a cup and a half of oat groats soaked for breakfasts.

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Step 1: Make a Pizza Crust Step 2

Step 3: Make Pesto

Cashews go into VitaMix along with sea salt, olive oil, lemon juice, agave, and garlic cloves to form the Garlic Cheese. Divide into two equal portions.

Step 4: Add Pesto to one portion of the garlic cheese

Step 5: Make Marinara Step 6: Make Raw Honey Balsamic Onion Dressing Step 7: (Optional) If you bought the optional dessert ingredients, you have everything to make Mint Cacao Brownies. Store in the fridge until you want one.

Step 1: Make Pizza Crust Ingredients: 1 cup sunflower seeds (soaked 8 hours, drained, rinsed) ½ cup oat groats (soaked 8 hours, drained, rinsed) 1 medium carrot 1 stalk celery 2 cloves garlic 2 tablespoons minced onion ¼ cup sesame seeds ¾ cup flax meal 1⅓ cup water ¾ teaspoon sea salt fresh cracked black pepper

Put oat groats in the food processor and pulse until halved in size. Add the sunflower seeds, carrot, celery, garlic, onion and pulse until minced. Transfer the mixture to a large mixing bowl. Add the salt, pepper and sesame seeds. Mix well.

Add the flax meal and water and whisk together well with a fork. Let the mixture set 5 minutes then whisk again. Divide the mixture evenly between two Excalibur 61

Dehydrator sheets with Teflex liners. Form a circle with each half of the mixture. These will be your pizza crusts. Dehydrate one to two hours at 110˚, until dry to the touch and the Teflex sheet peels off the back easily. Dehydrate one hour more or until crisp to your liking. This makes two crusts. You can freeze one to keep on hand for a quick veggie pizza. Or break it into pieces and use it as crackers this week.

Step 2: Make Garlic Cheese Ingredients: 2 cups raw cashews (soaked 8 hours, drained and rinsed) 3 tablespoons olive oil 3 to 4 tablespoons fresh squeezed lemon juice 1 tablespoon agave nectar 3 cloves garlic

Put all ingredients in the Vita-Mix and blend as before when making cheese. Stop to scrape down the sides of the container as needed. Once you have consistent creamy texture transfer half the mixture to a mixing bowl and half to a glass storage bowl. This is the Garlic Cheese.

Step 3: Make Pesto Ingredients: 2 cup fresh basil leaves 1 cup spinach leaves ¼ cup pine nuts 1 garlic clove ½ cup olive oil 2 tablespoons lemon juice ½ teaspoon sea salt fresh cracked black pepper

Place all ingredients in the food processor and pulse. Scrape down sides as needed and continue to process until smooth pesto is formed.

62

Step 4: Make Pesto Cheese Ingredients: 2-3 tablespoons Pesto (above) ½ batch Garlic Cheese (above)

Stir the pesto into the Garlic Cheese until well combined. Store in a glass container and refrigerate.

Step 5: Marinara Ingredients: 2 ripe tomatoes 1 cup sun dried tomatoes ½ red pepper 10-15 fresh basil leaves ¾ to 1 teaspoon sea salt fresh cracked black pepper ½ cup olive oil

Put all ingredients except olive oil in the Vita-Mix and blend. Use some tonight on your veggie pizza and store the rest in a glass container to use on zucchini pasta for lunch.

Step 6: Honey Balsamic Onion Dressing Ingredients: 3 tablespoons olive oil 1 to 2 raw honey (to taste) 2 tablespoons balsamic vinegar 1 tablespoons minced sweet onion ½ to 1 teaspoon cracked black pepper salt to taste

Put all ingredients in the blender until smooth.

Store in a glass dressing bottle until needed.

Step 7: Mint Cacao Brownies (optional) page 72

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11

DAY ELEVEN PREPARATIONS You made it to the last prep day.

The dishes we make today have a

Greek or Mediterranean flare. These

goodies will hold us over until Sunday.

Step 1: Make Sesame Flax Crackers Step 2: Make granola Step 3

Step 4: Make half the minced

Pulse parsnips in the food processor until about the

parsnip into Cranberry Dill Rice

size of rice grains. Divide the minced parsnips into Step 5: Make half the minced

two equal portions in separate mixing bowls.

parsnip into Tabouli Step 6: Make a batch of fresh almond milk Step 7

Step 8: Make Creamy Dill

Blend soaked cashews in the VitaMix to make a

Dressing with cashew cream base

cashew cream base. Leave two tablespoons in the VitaMix & transfer the rest to a mixing bowl.

Step 9: Make Kalamata Olive Spread with Cashew Cream

Step 10: (Optional) Caramel Coconut Brownies

Step 1: Make Sesame Flax Crackers Ingredients: 1 cup golden flax soaked in 2 cups water until all liquid is absorbed ⅔ cup sesame seeds ⅔ cup sunflower seeds 2 tablespoons yellow onion, minced ½ cup chopped zucchini 2 cloves garlic, minced 1 cup water ¾ teaspoon sea salt

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Combine onion, garlic and zucchini in the Vita-Mix and blend until smooth. Place the mixture in a large mixing bowl with the remaining ingredients and mix well. Pour the contents of the mixing bowl on a Excalibur dehydrator tray lined with a Teflex sheet.

Spread evenly. Dehydrate for 2 to 3 hours at 105˚ or until dry to the touch and Teflex sheet peels away easily. To flip, place another dehydrator try atop the dry side of the crackers and invert on to the new tray. Slowly peel off the Teflex sheet and dehydrate until crisp.

Step 2: Make Raw Apple Granola Ingredients: 1/2 cup almonds (soaked 8 hours, rinsed) ¼ cup sunflower seed (soaked 8 hours, rinsed) ½ cup oat groats (soaked 8 hours, rinsed) ¼ cup dried coconut ¼ cup pitted chopped dates 2 apples, cored and quartered seeds from 1 vanilla pods or 1 teaspoon extract 1 teaspoons ground cinnamon dash of sea salt 1 cup dried strawberries (optional)

Place the almonds, sunflower seeds, groats and coconut in a mixing bowl.

Put dates, apples, cinnamon, vanilla, and sea salt in the food processor.

Pulse until a pasted is formed. Add the paste to the mixing bowl and toss well to coat. Divide the mixture over two dehydrator trays with Teflex sheets. Spread the mixture evenly and dehydrate at 115˚ until dry to the touch. Flip and dehydrate until crunchy. Mix in dried strawberries once the granola is dry. Store in an airtight glass container.

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Step 3: Make Parsnip Rice/Cous Cous Ingredients: 4 to 5 parsnips chopped into 1-2 inch pieces

Pulse parsnips in the food processor until the pieces are about the size of a small grain of rice or cooked cous cous. Half the minced parsnip will take the place of cooked rice in the Cranberry Dill Rice and the rest will substitute for cooked cous cous in the Tabouli.

Step 4: Make Cranberry Dill Rice Ingredients: 2 cups minced parsnip 3 to 4 tablespoons olive oil 2 tablespoons fresh squeezed lemon juice ¾ cup dried cranberries ¼ cup fresh dill, chopped ¾ cup chopped green onions ⅓ cup pine nuts (optional) ¾ teaspoon salt fresh cracked black pepper

Combine all ingredients in a mixing bowl. Stir to combine well. Let marinate to soften parsnip to a rice-like texture. You can roll this rice dish in grape leaves to form dolmas or fill butter lettuce cups for an easy and attractive dish. The Creamy Dill dressing make a great dip with either presentation.

Step 5: Make Tabouli Ingredients: 2 cups minced parsnip 3 cups chopped parsley 1 cup tomatoes, diced and rinsed of seeds 2 cucumber, peeled, seeded and chopped 3 cloves garlic, minced

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3 tablespoons mint, chiffonade 3 tablespoons fresh squeezed lemon juice 3 tablespoons olive oil ¼ teaspoon sea salt fresh cracked black pepper

In a large glass mixing bowl whisk olive oil, lemon juice, garlic, salt and pepper. Toss in parsnip, parsley, tomatoes, cucumbers, mint.

Taste and adjust salt and pepper as needed.

Allow flavors to marry.

Step 6: Make a Batch of Fresh Almond Milk Ingredients: 1 cup almonds (soaked 8 hours, drained and rinsed) 6 cups water (filtered, spring) OPTIONAL ½ a vanilla bean or ½ teaspoon vanilla 2 teaspoons agave, raw honey or maple

Combine almonds and water in the Vita-Mix and blend. Blend on High for one minute.

Strain through a nut milk bag.

Step 7: Make the Cashew Cream Base Ingredients: 2 cups soaked Cashews 3 tablespoons olive oil 3 to 4 tablespoons fresh squeezed lemon juice ½ teaspoon seat salt 1 tablespoon agave nectar

Put soaked cashews, olive oil, two tablespoons of the lemon juice, salt, and agave in the Vita-Mix and blend into a nut cream. Scrape down the mixture toward the blades as needed. Once you achieve a creamy texture throughout transfer all but two 67

tablespoons of the mixture to a mixing bowl. The cashew cream in the mixing bowl will become the Kalamata Spread and the portion remaining in the Vita-Mix will become the Creamy Dill Dressing.

Step 8: Make the Creamy Dill Dressing Ingredients: 2 tablespoons Cashew Cream Base ½ to 1 cup almond milk garlic powder, sea salt and fresh cracked black pepper to taste 2 to 3 tablespoons fresh dill, chopped 1 to 2 tablespoons minced green onion

The two tablespoons Cashew Cream remaining in the Vita-Mix will serve as a base for the Creamy Dill Dressing. Add a half cup almond milk and blend until creamy.

Transfer to a small mixing bowl and whisk in dill.

Season to taste and whisk again. Store in a glass container.

Step 9: Make the Kalamata Spread Ingredients: cashew cream base ½ cup kalamta olives, chopped, pits removed ⅓ cup chopped chives

Gently fold in the olives and chives. Store in a glass container.

Step 10: Time to celebrate. Make a batch of the Caramel Coconut Brownies in the dessert section on page 69.

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Quitting RockingCoffee BodyPainlessly RAW FOODS Quitting Coffee Painlessly The acronym in Maca F.A.C.A. stands for “For Absolute Clarity All Day”. It’s a silly name, but it is a fabulous beverage that can do wonders for those of you who want to kick the coffee habit without the migraines, sweats and general malaise.

Maca FACA 1 teaspoon Maca Powder 1 tablespoon Raw Cacao Powder ¼ teaspoon Matcha Green Tea Powder 1 to 1½ cups Almond Milk (see video) 1 teaspoon Raw Honey dash of cayenne pepper

In a Magic Bullet blender mix all ingredients until well combined. Adjust the Matcha Green Tea Powder as needed to keep yourself caffeinated. For most ¼ teaspoon in combination with the Maca and raw chocolate is plenty, but there is no need to suffer through the transition. Maca is an adaptogen and will help you through the change. It is also a stimulant that helps with focus and mental clarity (and some say sexual prowess- bonus!). This beverage will give you the pick me up of coffee without taxing your system. Once you no longer physically crave the caffeine you can cut the green tea powder.

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Desserts Body RAW FOODS Rocking Raw Desserts For the longest time the Godzilla that trampled my city of healthy eating was my mother-in-love’s lemon bars. They are perfection. She was baking up a batch while I was on a raw cleanse which had me wracking my brain to devise a raw version that would be any where near as tantalizing. After a little experimenting, I crafted a recipe I was proud of and offered the Queen of Lemon Bars a Living Lemon Bar. To my surprise, this advocate of butter and sugar, the fairy of all things flour, said, “I think I like these better.” That was the beginning of my obsession with raw and living desserts.

Make no dietary mistake, raw desserts are loaded with sugars and fats. The sugars come from a variety of sources; fruits, stevia, agave nectar, dates, maple, raw honey and so on, but they are still sugars, so don’t over do it. The fats may come from nuts, coconut oils, or avocados. Although these fats and sugars are certainly healthier alternatives to those found in highly processed, enriched flour and refined sugar filled desserts, they are still to be eaten in moderation. Luckily these treats are more nutrient dense and rich, so most people find that their sweet tooth is satisfied with small portions of these treats.

LIVING LEMON BARS Ingredients: Crust ¾ cup macadamia nuts (soaked 8 hours, drained and rinsed) ½ cup cashews (soaked 8 hours, drained and rinsed) 1 cup dried pineapple, diced ½ cup dried coconut 3 to 4 tablespoons lemon juice lemon rind from 2 lemons

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Topping rinds from 2 lemons ¾ cup coconut oil 2 tablespoons raw honey 3 to 4 tablespoons fresh squeezed lemon juice dash sea salt

To make the crust combine all ingredients except lemon juice in a food processor and pulse. Slowly add the lemon juice through the top until a dough-like consistency is formed. Process until the dough is free of chunky nut pieces. Scrape down and stir the mixture to achieve the doughy consistency. Place the crust mixture in an 8” by 8” square glass pan. Press the mixture into the pan to form a crust of even thickness.

To make the tangy frosting, add all topping ingredients to the processor. Pulse until a relatively even consistency is achieved. Process until the mixture becomes creamy and a little fluffy. Do not over process or the mixture will melt and become soupy. Pour the topping on the crust. If necessary, spread to distribute evenly. Cover the pan and place it in the fridge until the toping sets. It will be firm and waxy-feeling. Slice the bars into small squares and serve.

CACOA PUDDING Ingredients: 2 ripe avocados ¼ cup raw cacao powder ½ to ¾ cup maple syrup or agave 2 tablespoons coconut oil seeds from 1 vanilla pod or 1 tablespoon vanilla dash sea salt

Put all ingredients in the Vita-Mix and blend. Stop to scrape down sides.

Blend again until warm. Serve warm.

This make a great pudding parfait.

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Layer with slices of ripe banana and sliced almonds or your choice of fresh seasonal fruits. A subtle variation on this can be made by adding mint, or by reducing the amount of sweetener slightly and replacing it with fresh squeezed orange juice. The possibilities with this pudding base are endless. It also makes a fabulous frosting as you will see with the Mint Cacao Brownies because it firms to a totally different texture when refrigerated.

DECADENT CARAMEL Ingredients: ½ cup coconut oil ⅓ cup almond butter ½ cup maple syrup seeds from ½ a vanilla bean pod or 1 tsp vanilla ¼ to ½ teaspoon salt

Blend all ingredients, starting with a ¼ teaspoon of the salt, in a food processor. Pulse until well combined, then let it process for several minutes. Taste to check salt level and add more if desired. The mixture will warm slightly in the processor and the textures will meld, eventually forming a gooey, delicious caramel. Serve drizzled over cold, crisp apple slices garnished with a sprinkle of cinnamon.

MINT CACAO BROWNIES Ingredients: Brownies 1 cup almonds (soaked 8 hours, drained and rinsed) 1 cup cashews (soaked 8 hours, drained and rinsed) 1 cup chopped dates, pits removed ¾ cup raw cacao powder 1/8th teaspoon sea salt 20-25 mint leaves or ¼ teaspoon organic mint extract ¼ cup maple syrup

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Frosting a full batch of the Cacao Pudding Page 60

Pulse all brownie ingredients in the food processor until well combined. Process until mixture becomes a dough of uniform consistency. Transfer the mixture to an 8” by 8” square glass pan. Press the mixture into the pan to form an even surface. Top with the Cacao Pudding and refrigerate until the pudding sets to form a creamy, light frosting.

Serve garnished with mint leaves. Grab one for yourself before you serve them or you may not get one.

CARAMEL COCONUT BROWNIES Ingredients: Brownies 1 cup almonds (soaked 8 hours, drained and rinsed) 1 cup cashews (soaked 8 hours, drained and rinsed) 1 cup chopped dates, pits removed ¾ cup raw cacao powder ⅛ th teaspoon sea salt ¼ cup maple syrup Frosting a full batch of the Decadent Caramel Page 61 Topping ¼ cup dried coconut

Pulse all brownie ingredients in the food processor until well combined. Process until mixture becomes a dough of uniform consistency. Transfer the mixture to an 8” by 8” square glass pan. Press the mixture into the pan to form an even surface. Top with the batch of Decadent Caramel. Sprinkle with coconut and serve.

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You Rawk!Body RAW FOODS Rocking You Rawk!

Congratulations! You did it.

You’ve gained some serious new skills. You have mastered the art of making milk, cheese, and all sorts of patties, burgers, and pates from various nuts. You learned to make warm soups that are delicious and ready right out of the Vita-Mix. You can even make crunchy raw crackers. You have gotten into the habit of consuming green drinks in the morning to start you day off right. You are consuming more vegetables and leafy greens in your diet than anything else. You’ve learned and experienced a lot.

What’s Next?

Although this two week diet has come to an end, it is my hope that you integrate living foods into your diet permanently as a way of consuming more fresh, organic produce.

This 14 day raw diet is just the tip of a health-altering, beautiful ice burg. There is so much more to share about this new culinary and nutritional frontier. In the next book Rocking Body Real Foods, we will cover more techniques, more supplements and or course more bold, flavorful recipes. We will cover spouting, an amazing and delicious source of protein. We will integrate living dishes with some cooked foods to create a high raw diet. Instead of pushing for 100% raw 100% of the time, a high raw diet integrates some warmed, steamed, and even baked whole foods. This high raw diet is sustainable indefinitely without compromising your social life, travels, or eating out. We will also explore supplementing with vitamins, herbs, mushrooms, minerals and teas to insure that you get the most out of your high-raw lifestyle.

If you enjoyed this 14 day cleanse you may be interested in menu planning from www.TheDeliciousRevolution.com. Menu plans take the stress out of healthy eating. You receive

shopping lists, menus, and recipes for each meal. You can enjoy them in any order based on what sounds good when you get hungry.

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Enjoy a delicious variety of foods, the convenience of pre-made shopping lists, using only in-season foods with fresh, and easy-to-follow recipes.

You can choose to stay on the menu plans as long as you wish. While you are a member of The Delicious Revolution Menu Plan, you will not only get shopping lists, preparation schedules and recipes. You will also have access to,

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video tutorials for recipes, raw food classes and nutrition discussions

All via your own computer, available whenever you want to watch and learn. Join for as long as you like. When you feel competent in raw food preparation, simply cancel and start getting creative with your own recipes. You may even wish to join up for a week each season to get fresh ideas for seasonal foods as they come available. Your purchase of Rocking Body Raw foods gets you access to one free menu plan so you can experience for yourself the hassle-free, tasty menu plans available from The Delicious Revolution. Enjoy.

Thank you!