RAW
RECIPES /LIH )RUFH (QHUJ\ Optimum Health Solution Spring 2012
“(YHU\ SHUVRQ LV D QHZ GRRU WR D GLIIHUHQW ZRUOG ” From the film “Six Degrees of Separation.”
4!",%Û /&Û # /.4%.4 3 #/.4%.4 /.4%.43 BEVERAGES Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . 4 Hippocrates Green Drink . . . . . . . . . . . . . . . . . . . 5 Turmeric Lemonade. . . . . . . . . . . . . . . . . . . . 6 APPETIZERS Tomato Doobina’e . . . . . . . . . . . . . . . . . 8 Lettuce Boats w/ Tahini Dressing. . . . . . . . . . 9 Nori Rolls . . . . . . . . . . . . . . . . . . . . 10 Stuffed Red Pepper . . . . . . . . . . . . . . . . . . 11 No Bean Hummus . . . . . . . . . . . . . . . . . 12 Cheese and Crackers . . . . . . . . . . . . . . . . . 13 Delicious Snow Peas . . . . . . . . . . . . . . . . . 14 Sunflower Seed Cheese . . . . . . . . . . . . . . . . . 15 Cheese Pierogies . . . . . . . . . . . . . . . . . 16 SOUPS Raw Carrot Avocado Ginger Soup . . . . . . . . . . . . . . . . . 18 Sweet Potato and Corn Chowder . . . . . . . . . . . . 19 Gazpacho . . . . . . . . . . . . . . . . . . 20 Vegetarian Watermelon Gazpacho . . . . . . . . . . . . . . 21 Cream of Zucchini Soup . . . . . . . . . . . . . . . . . 22 Cream of Celery Soup . . . . . . . . . . . . . . . . . . 23 Yam Soup . . . . . . . . . . . . . . . . . . . 24 Cool Dill Soup . . . . . . . . . . . . . . . . . . . 25 Cream of Miso, Shitake, Asparagus, Sea Veg . . . 26 BREAD & CRACKERS Italian Crackers . . . . . . . . . . . . . . . . . 28 Raw Flax Seed Crackers . . . . . . . . . . . . . . . . . 29 Flax Crackers . . . . . . . . . . . . . . . . . . . 30 Almond Bread . . . . . . . . . . . . . . . . . 31 Raw Vegetable Bread . . . . . . . . . . . . . . . . . 32 Lemon Poppy Seed Bread or Biscotti . . . . . . . 33 Pistachio Bread . . . . . . . . . . . . . . . . . 34
SALADS Raw Claw Slaw . . . . . . . . . . . . . . . . . Salad with Tomato Cucumber Dressing . . . . . . . Beet and Carrot Cold Slaw . . . . . . . . . . Salad with Caesar Dressing . . . . . . . . . . . . . . . . . Kale Salad w/ Mock Bleu Cheese Dressing . . . . . . Caesar Salad w/ Healthy Caesar Dressing. . . . Fresh Herb & Kale Tabouleh . . . . . . . . . . . Sweet and Creamy Cabbage Salad . . . . . . . . . . . . Sprouted Lentil Salad on Mixed Greens . . . . . . . . . Mixed Vegetable Salad with Dressing. . . . . . . . . . . Fresh Spinach Salad . . . . . . . . . . . . . . . . . ENTREES Wild Mushroom Lasagna, Butternut Squash, Wilted Spinach. . . Zucchini Linguini w/ Basil-Cilantro Pesto. . . . . . . . . Zucchini Pasta, Marinara Sauce, Not Meat Balls . . . . . Turnip “Rice” and Vegetable Medley . . . . . . . . . . . . Mascarpone Pasta - I Feel Italian . . . . . . . . . . Mushroom Walnut Veggie Burgers . . . . . . . . . . Marinated Mushrooms & Mashed Rosemary Cauliflower . . . Soft Taco with Fresh Tomato Salsa. . . . . . . . DESSERTS Chocolate Coconut Balls . . . . . . . . . . . Fruit, Granola, Hemp & Raisin Dessert. . . . . . Carob Mousse & Fruit . . . . . . . . . . . . . . . . . Carob Bark . . . . . . . . . . . . . . . . . Orange Zested Raw Truffles . . . . . . . . . . . . . . Raw Carrot Cake Cookies . . . . . . . . . . . . . . Raw Fudge . . . . . . . . . . . . . . . . . Almond Butter Cookies . . . . . . . . . . . . . . . . . Hawaiian Dessert . . . . . . . . . . . . . . . . . Pantry Cookies . . . . . . . . . . . . . . . . . Key Lime Pie . . . . . . . . . . . . . . . . . . . . Walnut Pate . . . . . . . . . . . . . . . . . Lemon Cheesecake . . . . . . . . . . . . . . . . . Flourless Chocolate Cake . . . . . . . . . . . . . . . . .
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"%6ERA G ES
"%VERAGES
Green Smoothie By Brian Axelrod Ingredients: 2 bananas cut into 3 inch pieces 1 large handful of spinach 1/2 pineapple cut into 3/4� diameter pieces Directions: Place all ingredients in high-speed blender for 30 seconds. Serve chilled. (Note: freeze bananas the night before.)
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Hippocrates Green Drink Hippocrates Health Institute Ingredients: Sunflower sprouts 1 bunch of celery 1 cucumber 1 bunch of either kale, Bok Choy and/or any other greens Directions: The formula for a 12 ounce green drink is 6 ounces of sprout juice and 6 ounces of vegetable juice. To generate 6 ounces of sprout juice, start with 1/2 tray of sunflower greens and 1/3 tray of pea greens. Be sure to cut as close to the soil as possible. It is not necessary to remove the black hulls before juicing. You might swant to rinse the sprouts before juicing them. For the 6 ounces of vegetable juice, use 1 large cucumber and 2 stalks of celery. Several cloves of garlic, a pice of ginger, etc. can be added, as desired, for flavor and health. Run the vegetables through the juicer first; follow with the sunflower greens and lastly add the pea greens. Use the plunger during the entire juicing process.
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Turmeric Lemonade By Betsy Bragg Ingredients: 5 pieces of fresh turmeric root, washed 1 lemon Warm water 2 T honey or stevia to taste Cold water Directions: Put the turmeric root, and the lemon through your juicer, you can put the pulp back a second and maybe even a third time to get all the goodness out. Leave the juicer running and pour about 1/2 C warm water through. Mix in the honey. Top up with 1-2 C cold water and store in the fridge. Serve over ice in short glasses.
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S
R E !PPETI Z
!PPETIZERS
Tomato Doobina’e By Marcus Gorman Ingredients: 1 thick sliced beefsteak tomato 1 clove garlic mashed 1/2 avocado sliced thick A few fresh basil leaves, one cut into strips Juice of half a lemon 1 T of finely cut shallots 2 T fine organic olive oil 1 T of fine sea salt Directions: 1. Add garlic, lemon juice, half of oil, shallots and sliced basil to bowl and let sit for 15 minutes. 2. Layer tomato and avocado twice with drizzle of lemon mixture in between and add fresh basil. 3. Sprinkle sea salt in between layers 4. Pour remaining lemon mixture over top and on plate. Let sit for 5 minutes and serve.
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Lettuce Boats w/ Tahini Dressing By Kathy Karamanolis Ingredients: Tahini Dressing 1 1/2 C raw organic tahini 3/4 C of fresh squeezed lemon juice 1/8 C cold pressed olive oil 1 1/2 tsp salt 2 pinches of cayenne (to taste) 2 T chili powder 13 drops of stevia 6 cloves of garlic Boats 1 lettuce leaf for each boat A variety of your favorite chopped small raw veggies (1/2 C) Carrots, grated Avocado, sliced Directions: Place all dressing ingredients in a mixing bowl and mix well adding water as necessary so it is not very thick nor too runny. Place one lettuce leaf on a plate and put 1/2 C of chopped veggies on the leaf and add the grated carrots, then a small slice of avocado. Top with the Tahini dressing. 9
Nori Rolls Prepared by Jennifer Mclaughlin, adapted from the book, Everyday Raw Express by Matthew Kenney Ingredients: Raw nori sheets Jicama Shitake mushrooms Ginger Avocado Carrots
Cucumber Nama Shoyu Olive oil Apple cider vinegar Raw honey
Directions: 1. Peel and pulse the jicama in a food processor until it is small rice-like crumbles. Use a nut-milk bag to squeeze out liquid. 2. Dehydrate the jicama 1-2 hrs to dry it out. After it is very dry, add honey, vinegar and salt to give it that sushi rice flavor. 3. Marinate mushrooms for 30 min in nama shoyu and olive oil. 4. Cut carrots and cucumber in matchstick-like pieces and the avocado into slivers. 5. Take a nori sheet, shiny side down, and place on the bamboo mat used for making sushi roll. 6. Cover 3/4 of the nori sheet with the jicama “rice” in a row at top of sheet. Place fillings of your choice and combinations. 7. Roll tightly, seal with a bit of water, and slice into 1” pieces. 10
Stuffed Red Peppers Prepared by Becky Tucker, inspired by www.rawguru.com Ingredients: 2 red bell peppers (cut into sections) Filling 1/2 C soaked sunflower seeds 1/2 C soaked pecans 1 C tomatoes (heirloom) 1 stick celery 1/2 tsp each of cayenne powder, paprika, basil, and oregano 2 T lemon juice 1 T olive oil Sea salt or himalayan salt to taste. Directions: 1. Put all the filling ingredients into food processor and process until thick and smooth. 2. Spoon 2 T of filling into each pepper section and garnish with parsley leaf or sprouts.
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No-bean Hummus By Hanna DiStefano Source: RAWvolution by Matt Amsden Ingredients: 2 zucchini 3/4 C raw tahini 1/2 C fresh lemon juice 1/4 C olive oil 4 cloves of garlic, peeled 2 1/2 tsp sea salt 1/2 T ground cumin Directions: 1. In a high-speed blender, combine all of the ingredients and blend until thick and smooth. 2. Serve with slices of cucumber, celery stalks, or carrot sticks.
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Cheese and Crackers By Jennifer Mclaughlin Source: Raw food world YouTube video Ingredients: 2 C carrots 2 stalks of celery 2 C soaked nuts/seeds 1 C lemon juice 4 cloves peeled garlic 1/2 tsp tumeric Salt to taste 10 raw nori sheets Directions: Blend everything except the nori sheets in a blender or food processor. Spread thinly on nori sheets, (should be enough spread for 10 sheets). Dehydrate for 12+ hours at 117 F
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Delicious Snow Peas By Marcus Gorman Ingredients: 2 C snow peas 1/4 C nama shoyu 1/8 tsp liquid stevia 1 T honey 1/2 tsp fresh or dried ginger 1/2 tsp fresh or dried garlic Dash of cayenne pepper, to taste 1 heaping T black sesame seeds Directions: If using fresh garlic and ginger, cut into small pieces, and work a little sea salt in with each piece. Mash with the back of a knife into a soft paste. Add all ingredients except sesame seeds into shallow dish so all snow peas are covered. Let sit for 30 minutes, stir twice while marinating. Five minutes before end, mix in sesame seeds. Pour off some of the marinade before serving and add to a side dish for dipping.
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Sunflower Seed Cheese By Donna Kelley Source: RAWvolution by Matt Amsden Ingredients: 1/2 C fresh lemon juice 1/2 C Nama Shoyu or Liquid Aminos 5 cloves of garlic 2 3/4 C raw soaked sunflower seeds, finely ground Directions: In a high speed blender, combine all ingredients, adding sunflower seeds last. Blend until smooth. Serve on celery.
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Cheese Pierogies By Donna Kelley Source: RAWvolution by Matt Amsden Ingredients: Cashew Cheese Filling: 1/4 C lemon juice 1/4 red bell pepper 1/4 C Nama Shoyu 2 - 3 cloves of garlic 1 to 1 1/2 C raw cashews or macadamia nuts or pine nuts For the Shell: 1 small jicama, peeled and sliced very thin into rounds with a mandolin slicer
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3 O U P S
3OUPS
Raw Carrot Avocado Ginger Soup By Kathy Karamanolis, Source: Internet Ingredients: 4 medium carrots 1 avocado 2 C water 2 cloves garlic 1 inch of ginger 1 tsp dill 1/2 T thyme 1 tsp sea salt 1 hot pepper (optional) 1 date 1/2 lemon, juiced 1 chunk of onion Pinch of curry or any other mediterranean seasoning Directions: Blend until warm and creamy. Makes about 42 oz. Add diced avocado and green onion. Add a bit of raw mayo on top for flair.
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Sweet Potato and Corn Chowder By Joe Lucier, inspired by www.spafinder.com Ingredients: 2 C sweet potato, peeled 1 whole avocado 1 T Braggs seasoning or Nama Shoyu 1 small knob of ginger (finely chopped), about 2� square 1 dash Celtic sea salt to taste 1 dash cayenne or black pepper to taste 1 C water 2 C fresh corn Directions: 1. Peel, wash, and chop the sweet potato. 2. Place all ingredients except corn into a blender and blend until the texture is smooth. 3. Taste and adjust the seasoning if necessary. 4. Remove from blender and put in a bowl with the corn.
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Gazpacho By Marcus Gorman Ingredients: 2 C of rough cut zucchini 3/4 C of rough cut red onion 3 large cut fine diced cucumber (2 peeled) 3 C of cut tomato (or 2 C cut tomato and 32oz tomato juice) 1 tsp oregano 3 fresh basil leaves, finely cut 1 1/2 tsp sea salt 1/2 tsp hot sauce 1 T fresh diced garlic 1 tsp stevia 2 T fresh lemon juice 1 T fresh lime juice Directions: 1. Set aside basil, 2 cucumbers and 1/4 C of red onion. 2. Place all other ingredients into food processor and puree. 3. Pulse on and off for 10 seconds. 4. Add remaining basil, onion, and cucumber.
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Vegetarian Watermelon Gazpacho By Paul Barry, source: Jolinda Hackett, www.about.com Ingredients: 3 C watermelon, chopped 1 cucumber, diced 1 red bell pepper, diced 1 small onion, chopped 2 T lemon juice 1 T olive oil 1 jalapeno (or less to taste) 2 T fresh chopped parsley 1 dash of salt and/or pepper to taste Directions: In a high-speed blender, place about half of the watermelon, cucumber, pepper, and onion and all of the jalapeno. Add olive oil and lemon juice and puree until smooth. Combine the remaining ingredients in a large bowl and mix well. Add to the pureed ingredients and stir to combine. Add more salt and pepper, to taste. Chill for at least one hour to allow flavors to combine and stir well before serving.
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Cream of Zucchini Soup By Paul Barry Source: Raw Food Made Easy by Jennifer Cornbleet Ingredients: 1 C water 2 zucchini, chopped (about 2 cups) 2 stalks of celery, chopped 2 T lemon juice 2 tsp white miso 1 clove of garlic 1/2 tsp sea salt Dash of cayenne pepper 2 T olive oil 1 avocado, chopped 2 T fresh minced dill Directions: Place all of the ingredients except the olive oil, avocado, and dill in a blender. Blend until smooth. Add the olive oil and avocado and blend until smooth. Add the dill and blend briefly just to mix.
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Cream of Celery Soup By Hanna DiStefano Source: RAWvolution by Matt Amsden Ingredients: 2 C almond milk 2 C celery juice 2 cloves of garlic 1/4 C fresh lemon juice 2 tsp sea salt Directions: 1. To prepare the almond milk, combine 1 C almonds (soaked for a few hours) and 3 1/2 cups of water in a blender until smooth. Strain through a nut-milk bag. 2. Juice the celery in a juicer. 3. Blend all ingredients in a high-speed blender until smooth. 4. Garnish with chopped celery.
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Yam Soup By Donna Kelley Ingredients: 2 1/2 C of yams 1 1/2 C water Cinnamon to taste Dash of nutmeg Directions: Place all of the ingredients in a blender. Blend until smooth.
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Cool Dill Soup By Brian Axelrod, source: www.bittofraw.com Ingredients: 1 large or 2 medium cucumbers, peeled and seeded 2 green onions .75 ounces dill (one herb pack, a little over 1/3 C) 1 T plus 1 tsp lemon juice 1/4 tsp salt, to taste 1/4 C soaked sesame seeds 1/2 C water to get the blender going Drizzle of olive oil Directions: Blend everything in a high speed blender. Adjust lemon and salt if needed. Garnish with a drizzle of olive oil.
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Cream of Miso, Shitake, Asparagus, Sea Veg. By Jennifer Mclaughlin, adapted from Everyday Raw Express by Matthew Kenney Ingredients: Soup base: 5 C water 1 C celery juice 1/4 C white miso 1 C pine nuts 1/4 C cashews 1 T sweetener (dates) 1 T dulse flakes
Shitake and Asparagus: 1 C shitake 1 C asparagus 1 T Nama Shoyu 1 T lemon juice Garnish: 1/4 C Hijiki 1/4 C Wakame
Directions: For soup base, blend all ingredients in a high-speed blender. Season to taste. Slice shitake and asparagus into bite sized pieces and marinate for 30 minutes in the nama shoyu and lemon juice. Stir mushrooms, asparagus into soup base and garnish with gomasio.
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Û D A E R " #RACKER S
"READÛÛ ÛÛCRACKERS
Italian Crackers By Hanna DiStefano Source: Rainbow Green Live-Food Cuisine by Gabriel Cousens Ingredients: 2 1/2 C water 1 1/2 C flax seed, powdered 1/2 C almonds, soaked 1/4 C olive oil 3 T Italian seasoning 2 T Celtic salt 1 T fresh basil, minced Directions: Combine almonds, water, olive oil, salt, Italian seasoning, and basil in high-powered blender. Mix thoroughly and transfer to bowl. Stir in flax meal slowly. Scoop about 1 cup of mixture onto Teflex on each of 3 or 4 dehydrator trays and spread out to all corners evenly. Score cracker mixture. Dehydrate at 145 F for 2-3 hours, then turn over, remove Teflex and continue dehydrating for 6-8 hours at 115 F or until desired moisture is obtained. Store in refrigerator and consume within two weeks. 28
Raw Flax Seed Crackers Prepared by Kate Gast, inspired by Jolinda Hackett Ingredients: Approx 6 C water 6 C whole flax seeds 1 1/2 C Tamari Sea salt to taste 3 T fresh minced herbs (optional) 2 cloves of garlic, minced 1-2 T cayenne or chili pepper (according to taste) Directions: 1. In medium bowl, cover flax seed with water and allow to soak for at least 90 min. The water will turn to a gelatinous goo. Check the mixture, and add more water if needed. The mixture should be gooey, but not runny, and not too thick. 2. Stir in tamari, sea salt, and herbs. 3. Spread the mixture about 1/8 “ thick on your teflex sheet 4. Set dehydrator at 110 F and dehydrate for 4-6 hours. Turn the mixture over and dehydrate another 4-6 hours. If you like a crispy and crunchy cracker, dehydrate a bit longer. 5. Break or slice crackers into pieces when finished.
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Flax Crackers By Donna Kelley, Source: I Am Grateful by Terces Engelhart Ingredients: 2 1/2 C flax seeds (soaked at least 8 hours) 1 C carrot juice 1 C carrot pulp 1/2 tsp freshly ground black pepper 1 tsp salt Directions: Combine all ingredients in a bowl. Mix thoroughly with hands or use a Kitchen Aid. Divide onto 3 dehydrator trays spread evenly and score with a butter knife. Dehydrate at 115 F, flip and remove Teflex sheets when dry to the touch (this will allow them to dry faster).
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Almond Bread Prepared by Kathy Karamanolis Source: The Art of Raw Living Food by Doreen Virtue and Jenny Ross Ingredients: 4 C almond pulp (saved from almond milk preparation) 2 C carrot pulp (saved from juicing) 1 C ground golden flaxseed 2 T cold pressed extra-virgin olive oil 2 tsp sea salt 2 cloves of garlic 2 T dried Italian seasonings Directions: In a food processor with an S blade attached, combine all ingredients (except flaxseed) and process until a smooth mixture forms. Add ground golden flaxseed until a dough ball forms. Press out onto covered dehydrator tray, and dehydrate at 110 F for 8 hours, flipping once halfway through.
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Raw Vegetable Bread By Jennifer Mclaughlin Ingredients: Onion Celery Carrot Parsley Kale Ground flax Nama shoyu Cumin Chili powder Cinnamon Raw honey
Directions: Place all ingredients into a food processor and blend. Spread thinly on teflex sheets and dehydrate.
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Lemon Poppy Seed Bread or Biscotti Prepared by: Hanna DiStefano Inspired by: TheDeliciousRevolution.com Ingredients: 1 T chia seeds soaked in 1/2 C water (until all moisture is absorbed) 2 lemons (zest and juice) 1/4 C raw honey 1 T poppy seeds 1 C almond “flour” (pulp from almond milk) Directions: 1. Combine all ingredients in a food processor and form a batter using an S blade. 2. Spread to 1/4” thickness on a Teflex dehydrator sheet and dehydrate until dry enough to turn. 3. Cut, then dehydrate on a standard tray until it dries to the consistency of bread, or until crisp for biscotti.
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Pistachio Bread By Becky Tucker Ingredients: 1 C raw organic pistachio nuts (soaked) 1 C ground flax seed Cumin, paprika, and oregano to taste Himalyan salt to taste Directions: Mix all ingredients in a food processor. Spread mixture onto teflex sheets and dehydrate at about 115 F for about 2 hours, then flip over, and continue dehydrating to desired consistency.
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3ALA DS
3ALADS
Raw Claw Slaw By Brian Axelrod with advice from Anandi, Auroville, India Ingredients: 1 small Kohlrabi (cut into strips) 3 carrots (cut into strips) 1 avocado (ripe) 1/2 head of red cabbage 1 T of lemon juice or lime Fresh parsley Himalayan sea salt Directions: 1. Slice kohlrabi and carrots into 1/3 strips. Place in large mixing bowl. 2. Shred cabbage into the same bowl. 3. In separate bowl, mix avocado, salt and lemon juice until soft. 4. Take avocado and mix well with the other vegetables. 5. Slice fresh parsley on top. Put in fridge and enjoy the next day.
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Salad with Tomato Cucumber Dressing Prepared by Paul Barry, Source RawFoodLife.Com Ingredients: Salad Spinach Mixed Greens Red Pepper Yellow Pepper Shitake Mushrooms Tomato Cucumber Dressing 3 tomatoes, chopped 1 celery stalk, chopped 1 T fresh oregano, minced 1 cucumber, chopped 3 radishes, chopped Directions: Place dressing ingredients in high speed blender and blend until smooth. Pour over salad as desired.
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Beet and Carrot Cold Slaw By Donna Kelley, Source: Debra’s Natural Gourmet Ingredients: 4 large carrots 2 large beets 1 tsp Himalayan salt 1/2 C parsley, chopped 2 T ginger, minced 3 T olive oil 6 T lemon juice 1 C red onion, chopped 1/2 C hemp seeds (optional) Directions: Scrub carrots and beets. Shred carrots and beets and combine in a large bowl with remaining ingredients. Toss and adjust seasoning to taste.
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Salad w/ Caesar Dressing Prepared by Paul Barry, Source RenegadeHealth.Com Ingredients: Dressing 1/2 C pumpkin seeds Lemon juice (to taste) 2 cloves of garlic 2 T honey 1 tsp cumin 1 tsp sea salt Salad Romaine lettuce Yellow bell pepper Cherry tomatoes Directions: Blend dressing ingredients in high speed blender. Add water for desired consistency. Mix into salad.
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Kale Salad w/ Mock Bleu Cheese Dressing By Brian Axelrod Ingredients: Salad Kale Dressing 1/4 tsp Himalayan rock salt, to taste 1/2 C soaked sesame seeds 1 C soaked cashews 1/4 C lemon zest Directions: Blend dressing ingredients in a high speed blender. Adjust lemon and salt if needed. Pour over kale. Enjoy.
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Caesar Salad w/ Healthy Caesar Dressing Prepared by Paul Barry, Source drfuhrman.com Ingredients: Dressing 6 cloves of garlic 2/3 C unsweetened almond milk 2/3 C raw cashews 1 1/2 T nutritional yeast 1 T plus 1 tsp fresh lemon juice 2 tsp Dijon mustard Dash of black pepper Salad Romaine lettuce Directions: Blend all dressing ingredients in high speed blender until creamy and smooth. Pour over romaine lettuce.
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Fresh Herb & Kale Tabouleh Prepared by Becky Tucker, inspired by www.nataliakw.com For the dressing: 2/3 C olive oil 1/2 C lemon juice 2-3 cloves of garlic 2 T sweet onion 1 T Himalayan salt 1/2 tsp black pepper 1 tsp thyme
Ingredients: 2 bunches of parsley 1 bunch lacinato kale 3/4 oz fresh mint leaves 1 1/2 C grape tomatoes (halved) 1 C cucumber (seeded and diced) 1 C hemp seed
Directions: 1. Wash and dry all greens, then remove stems. 2. Finely shred the kale and place in a large bowl. Sprinkle with a little salt and massage with your hands until it begins to wilt. 3. Finely chop the parsley and mint and mix with kale. 4. Toss in your remaining salad ingredients. 5. Place all dressing ingredients except olive oil in blender. 6. Blend until smooth, then with the blade still spinning, add olive oil until just combined. 7. Pour over salad and toss well. 42
Sweet and Creamy Cabbage Salad By Kathy Karamanolis Ingredients: Dressing 1 2/3 C cold pressed olive oil Juice of 2 juicy lemons 1 capful of raw apple cider vinegar 1 clove of garlic, minced 2 tsp salt (to taste) 2 tsp oregano (dried) Salad Vegetables 8 C of red or green cabbage (shredded in food processor) 1 large sweet apple chopped small 1 avocado, chopped
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Sprouted Lentil Salad on Mixed Greens Prepared by Hanna DiStefano Inspired by Jordan Maerin, www.rawfoodsforbusypeople.com Ingredients: 2 C sprouted lentils 1 C chopped celery 1 C chopped bell pepper 2 T lemon juice 4 T olive oil Sea salt and pepper to taste
Directions: Toss sprouted lentils with the rest of the ingredients, and allow to marinate at least one hour. Serve as a garnish with a green salad.
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Mixed Vegetable Salad w/ Dressing By Brian Axelrod Ingredients: Salad Pea shoot sprouts 1 head romaine lettuce 1 container of cherry tomatoes Dressing 2 T sesame oil 1 T Nama Shoyu 1 T raw honey 1/2 zest of full lemon Directions: Place dressing ingredients in mason jar and shake really well. Pour over greens and mix well.
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Fresh Spinach Salad By Kate Gast Ingredients: Salad 8 ounces fresh spinach 1/2 red pepper, diced 1/2 green pepper, diced 1/2 large onion Dressing 1/2 to 1 C extra-virgin olive oil 1 tsp salt 1/2 lemon, juiced 1 to 2 cloves garlic, minced 1/2 lemon, zested
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3 E E R T %N
%NTREES
Wild Mushroom Lasagna, Butternut Squash, Wilted Spinach Prepared by Jennifer Mclaughlin, adapted from the book, Everyday Raw Express by Matthew Kenney Ingredients: Lasagna 1 large or 2 small butternut squash Olive oil Salt Peel squash, cut into quarters, and remove seeds. Using a mandoline or vegetable peeler, cut the squash lengthwise into very thin slices. You want each slice to be approximately 3� long. Toss, with a generous amount of olive oil and salt. Allow to soften for at least 30 minutes. Rinse and drain before using. Ricotta 2 C pine nuts or cashews 3 T lemon juice 2 T nutritional yeast 1 tsp sea salt 1 tsp black pepper Pulse all ingredients in a high speed blender until smooth and fluffy.
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Mushrooms 1 1/2 C stemmed and chopped shitake mushrooms 1 1/2 C stemmed and chopped cremini mushrooms 1 1/2 C stemmed and chopped oyster mushrooms 3 T olive oil 1 T lemon juice 1 T nama shoyu Salt and pepper Toss mushrooms with oil, lemon juice, shoyu and salt and pepper and allow to marinate for up to 30 minutes. Spinach 5-6 C baby spinach 1 T minced oregano (plus more for garnish) 1 T thyme (plus more for garnish) 2 T olive oil 2 T lemon juice Salt and pepper With clean hands, toss the spinach with other ingredients. Gently massage to “wilt� the spinach. Season with salt and pepper to taste. Final Preparation Place 2 to 3 slices of butternut squash slightly overlapping, in the center of each plate. Spread a generous amount of ricotta on each. Layer with wilted spinach, then mushroom medley. Repeat once more. Garnish with oregano and thyme. Drizzle with a little olive oil, salt and freshly ground pepper before serving.
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Zucchini Linguini w/ Basil-Cilantro Pesto By Becky Tucker Ingredients: Zucchini Linguini: 4 large zucchini 4 medium tomatoes 1 large head of broccoli 4 T sprouted sunflower seeds Pesto: 3 C tightly packed basil 1 C fresh cilantro 1 C sprouted sunflower seeds 1 C sprouted pumpkin seeds 1 C sprouted lentils 1 tsp Himalayan or Celtic Sea Salt Fresh lemon juice, to taste Black pepper, to taste Directions: For the pesto: 1. Place all pesto ingredients in a food processor and blend until almost smooth. There should be some texture to it. Add a little water if it seems too dry. (You can store this in a glass jar in the fridge for up to a week). 50
For the zucchini linguini: 1. Use a julienne peeler to slice the zucchini lengthwise into long noodles, and place in a large bowl. You could also use a spiralizer. 2. Chop the tomatoes and broccoli into bite-size chunks and florets (I also removed the outside layer of the broccoli stalks and chopped the softer, inner part into chunks as well). Add these, and the sprouted sunflower seeds, to the bowl of zucchini noodles. 3. Add in the pesto and mix thoroughly to combine. 4. Season with additional salt and/or pepper if desired. 5. Garnish with sunflower sprouts.
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Zucchini Pasta al Pesto Marinara Sauce with Not Meat Balls By Hanna DiStefano Source: Raw Food Made Easy by Jennifer Cornbleet Ingredients for Zucchini Pasta (Yield 1 Serving): 1 Zucchini, peeled Directions: 1. Cut zucchini into thin noodles using a vegetable spiral. 2. Place in bowl and toss with pesto. Serve immediately. Ingredients for Pesto (Yield 1 Cup): 2 C basil leaves, tightly packed 1/4 C extra-virgin olive oil 1 tsp crushed garlic 1/4+ tsp salt 1/4 C raw pine nuts Directions: Place basil, olive oil, garlic, and salt in a food processor (Sblade) and process until chopped. Add pine nuts and process until smooth. Do not over-process. You should still see flecks of pine nuts throughout.
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Ingredients for Marinara Sauce (Yield 1 Cup): 1 ripe tomato, chopped (about 1/4 C) 1/2 C sun-dried tomatoes, soaked or oil-packed 1/2 red bell pepper, chopped (about 1/2 C) 1 T extra-virgin olive oil 1 T minced fresh basil 1 tsp dried oregano 1/2 tsp crushed garlic 1/4+ tsp salt Dash of pepper (optional) Dash of cayenne Directions: 1. Place all ingredients in a food processor (S-blade) and process until smooth. Stop occasionally to scrape sides. 2. Store in sealed container in the refrigerator (up to 3 days) Ingredients for Not Meat Balls (Yield 1/4 Cup): 1 C soaked raw walnuts 1 T fresh lemon juice 1 tsp extra-virgin olive oil 1 tsp tamari 1/4 tsp garlic powder Dash of salt 1 T minced fresh parsley 1 T minced onion Directions: 1. Place first six ingredients in a food processor (S-blade) and process into a pate. Transfer to a bowl and add parsley and onion. 2. Store in sealed container in the refrigerator (up to 5 days).
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Turnip “Rice� and Vegetable Medley By Becky Tucker Ingredients: Rice 2 medium sized turnips Vegetables 1 red bell pepper, diced 3 medium sized carrots, diced 1 bunch of carrot greens, finely chopped 3-4 celery stalks, diced 2-3 zucchinis, diced 1 C fresh cilantro, finely chopped Sauce 3 T raw tahini 3 T adzuki bean Miso 2 tsp olive oil 1/2 C fresh lemon juice Water Cumin, Paprika, Oregano, Himalyan Salt, Pepper (to taste) Directions: 1. Peel turnips and chop into chunks. Grind in food processor until it is in small, evenly sized bits. 54
Directions (continued): 2. Place turnip “rice” in nut milk bag to squeeze out excess moisture. Then place in large bowl. 3. Add all chopped vegetables to turnip “rice” and mix well. For the sauce: 4. Mash tahini, miso, lemon juice, and olive oil together with fork, until creamy. 5. Gradually add warm water to the mixture, mixing as you do so. You want a fairly liquid consistency. 6. Add in spices and salt and pepper to taste 7. Pour over “rice” and vegetables, and mix in well. 8. Refrigerate overnight to allow vegetables to marinate and soften.
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Mascarpone Pasta - I Feel Italian Prepared by Kathy Karamanolis Source: www.RawFoodRecipesOnline by Audrey and Matt Ingredients: Spaghetti Zucchini Sauce 1 C of shelled hemp 2 tsp olive oil 1 tsp tamari 2 tsp lime juice 1 red bell pepper 1 tsp nutritional yeast 1/4 tsp paprika 1/2 tsp cumin Pinch of Himalayan salt Directions: Blend all the sauce ingredients. Add mineral water until you achieve the desired thickness.
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Mushroom Walnut Veggie Burgers By Hanna DiStefano Source: www.rawmazing.com Ingredients: 2 C carrots, grated 2 C portobello mushrooms, chopped fine 1 C onion, chopped fine 3/4 C celery, diced 1 C walnuts, soaked and ground fine while wet 1/2 C pumpkin seeds, soaked and ground fine while wet 1/4 C water, filtered 1/4 C nama shoyu 1 tsp sage 1 tsp marjoram 1 tsp thyme 1 C oat flour, raw OR 3/4 C flax, ground Directions: Combine carrots, mushrooms, celery, and onion. Stir in walnuts and pumpkin seeds; combine well. Combine water and nama shoyu, mix into veggie/nut mixture. Add herbs, stir well. Stir raw oat flour OR ground flax seeds in two batches (half at a time). Shape into 4”-5” patties no more than 1” thick. Place on screens and dehydrate at 140 F for 1 hour. Reduce heat to 115 F and dehydrate until mostly dry, 3-4 hours. 57
Marinated Mushrooms and Mashed Rosemary Cauliflower “Steak and Potatoes”
By Barry Harris, source: www.rawmazing.com Ingredients: Mushrooms: 3 large portobello mushrooms, sliced 1/3” thick 1/3 C olive oil 1/3 C Nama Shoyu 1 T agave Cauliflower: 1 large head cauliflower 1 T olive oil Salt Pepper 1/3 C pine nuts 1 tsp rosemary (coarsely chopped) 2 T filtered water
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Directions: Prepare the mushrooms by mixing the marinade ingredients (olive oil, nama shoyu, and agave) and pouring over the mushrooms. Let marinate for at least 4 hours. For the cauliflower, cut all florets off the main stem. Thinly slice. Place slices (and any extra pieces) in bowl. Sprinkle with oil, salt, and pepper. Toss. Place on two non-stick dehydrator sheets and spread so there is just one layer of cauliflower. Dehydrate at 116 F for 2 hours. Place in food processor along with pine nuts, oil and water. Process until pureed. Add rosemary and blend. Salt and pepper to taste.
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Soft Taco with Fresh Tomato Salsa By Donna Kelley, Source: RAWvolution by Matt Amsden Ingredients: 1 1/2 C raw walnuts, ground in a food processor 1 1/2 tsp cumin 3/4 tsp coriander 2 T Nama Shoyu 4 small collard green leaves 1 C shredded romaine lettuce fresh tomato salsa (see below) Directions: Combine walnuts, cumin, and coriander. Mix well. Add Nama Shoyu. Mix well. Spread in collard greens. Add shredded lettuce and top with salsa just before serving. Salsa Ingredients: 2 C chopped tomatoes 1/2 C chopped yellow onions 1 T Extra Virgin Olive Oil 1/4 tsp cayenne pepper 1 1/2 tsp cumin
3/4 C chopped cilantro 2 T lemon or lime juice 4 cloves garlic, minced 3/4 tsp salt 3/4 tsp coriander
Directions: Combine all ingredients and serve.
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S S ER E T S $
$ESSERTS
Chocolate Coconut Balls By Aesha Shaheed Ingredients: Raw almond butter Cacao powder Raisins Maple sugar or Agave Organic shredded coconut Directions: In a bowl, mix all ingredients except shredded coconut. Feel free to experiment with various combinations. Roll into balls (which will be sticky to the touch). Roll the balls through the shredded coconut and place in freezer for 10 minutes.
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Fruit, granola, hemp & raisin dessert By Kate Gast Ingredients: 3 C organic strawberries 4 organic Cripps pink apples 3 organic Courtland apples (Empire) 4 organic red D’Anjou pears (Bosc) 2 C organic hemp, granola & raisins 1 C coconut water (organic) 10 mint leaves, finely chopped Directions: 1. Properly rinse all fruits 2. Chop all fruit to desired size and put into large bowl 3. Add coconut water to release fruit juices (and for additional flavor) 4. Mix, add chopped mint leaves, toss together 5. In the bottom of each individual serving bowl, add organic hemp, granola & raisins 6. Add fruit & the juice into each bowl 7. Garnish with julienne cut style mint leaves
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Carob Mousse & Fruit By Hanna DiStefano Source: Raw Food Made Easy by Jennifer Cornbleet Ingredients: 2 Avocados 5-6 dates, soaked for a few hours 1 tsp coconut oil 2 heaping T carob powder 1/4 C date soaking water Directions: 1. Blend avocados, dates, coconut oil and carob powder in a food processor. 2. Thin mixture with soaking water from dates to desired consistency. 3. Serve with fresh, ripe fruit or berries of your choice. 4. Enjoy right away or refrigerate.
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Carob Bark By Paul Barry, Source: www.fromsadtoraw.com Ingredients: 2 C raw coconut oil 1 1/2 C raw carob 4 tsp vanilla flavor 2 C almonds Directions: Put the coconut oil in a bowl. Put this bowl in another bowl of hot water to melt. When it is melted, stir in the carob until smooth. Then add other ingredients. Spread on wax paper lined cookie sheet, put in fridge or freezer 5-10 minutes to make it hard. Break into pieces.
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Orange Zested Raw Truffles By Charlotte Presler, source: www.realsustenance.com Ingredients: 3/4 C raw cacao powder 1 1/2 C pre-soaked cashews (soaked for 2 hrs.) 3/4 C raw agave nectar 1 tsp vanilla extract 1 tsp orange extract 1/2 tsp salt Zest of 1 orange 3/4 C melted virgin coconut oil 1 C raw cacao nibs Directions: 1. In a high powered blender, combine soaked cashews, raw cacao powder, agave, vanilla extract, orange extract, salt, and the orange zest. Blend until completely smooth. 2. Add in the melted coconut oil. 3. Place the mixture into the fridge and allow it to begin to cool and firm slightly. After 30-60 minutes, remove from fridge and roll the truffles into balls. 4. Roll each truffle in the cacao nibs. Place the finished truffles in the fridge and give them 1 hour to fully cool and solidify. 66
Raw Carrot Cake Cookies By Becky Tucker Ingredients: 4 carrots, chopped 3 T coconut butter 1 T coconut oil 1/2 C ground flax seed 2 T maca powder 5 medjool dates, pitted 1 tsp vanilla extract 2 tsp cinnamon 1/2 C raisins
Directions: Combine all ingredients except for raisins, in a food processor and process until mixture becomes a creamy dough. Mix in raisins by hand. Roll dough into small balls and flatten. Refrigerate or dehydrate.
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Raw Fudge By Donna Kelley Ingredients: 2 C soaked raw almond butter 26 Medjool dates (pits removed) 5 T raw honey 1/4 C coconut oil 1 1/2 C raw carob or cacao powder Directions: Soak almonds for 8 hours and soak dates for 4 hours. Make almond butter in blender with the coconut oil. Put all ingredients in food processor and blend until mixed. Spread into pan and freeze overnight. Remove from pan and cut into squares. Store in freezer until served.
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Almond Butter Cookies By Jennifer Mclaughlin, adapted from Raw Food/Real World by Matthew Kenney and Sarma Melngailis Ingredients: 4 C almond flour 1 C almond butter 6 dates 1 tsp vanilla powder Pinch of sea salt Directions: Blend in a bowl, spread on teflex and cut into squares. Dehydrate for 12 hours. Store in fridge.
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Hawaiian Dessert By Brian Axelrod Ingredients: 1/2 pineapple, cut into cubes 1/4 C carob powder 2 T cinnamon powder 1 T shredded coconut 1 C blended flax seed in vitamix Directions: First, place pinapple into a container that has a lid. Then, throw all remaining ingredients inside. Place lid on container and shake it up! Place in the refrigerator for 20 minutes. Serve.
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Pantry Cookies By Becky Tucker Ingredients: Raw pistachio butter Raw almonds Raisins Dates Goji berries Coconut oil Directions: Blend all ingredients together in food processor. Roll mixture into balls, or flatten into cookies, and either refrigerate or dehydrate. You may use whatever you find or have on hand in your pantry that seems like a cookie ingredient.
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Key Lime Pie By Kate Gast Ingredients: Crust: 2 C almond (soaked) 3 drops of liquid stevia 1/8 tsp Salt 1/4 C raisins Filling: 2 avocados Juice from 1 lemon Juice from 2 limes Directions: For the crust: In a high-speed blender, blend almonds, stevia, salt, and raisins. Press into pie plate. For the filling: Blend all ingredients until smooth. Pour into the pie plate with prepared crust and set in fridge/freezer (about an hour) until firm.
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Walnut Pate Prepared by Kathy Karamanolis Ingredients: 1 C soaked raw walnut 1 T fresh lemon juice 1 tsp extra-virgin olive oil 1 tsp Nama Shoyu 1/4 tsp garlic powder 1 dash of salt 1 T minced fresh parsley 1 T minced onion Directions: Place the walnuts, lemon juice, olive oil, Nama Shoyu, garlic powder, and salt in a food processor fitted with an S-blade and process into a paste. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Transfer to a small mixing bowl. Stir in the parlsey and onion and mix well. Serve with crackers and choice of garnish.
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Lemon Cheesecake By Betsy Bragg Ingredients: Crust: 2 C almond 1/4 tsp vanilla 1/8 tsp Salt 1/4 C chopped dates Filling: 3 C soaked cashews 1 1/2 C almond milk 1 C lemon juice 3/4 C agave nectar 1 tsp vanilla 2 pinches of salt 3 T lecithin 3/4 C raw unscented coconut butter Garnish: Top with lemon slice or fruit of your choice. Directions: For the crust: In the bowl of a food processor fitted with an S- blade, process almonds, vanilla, and salt until finely crumbled. Continue processing while adding small amounts of the dates until crust sticks together. Press crust onto bottom of greased (with raw unscented coconut butter) 9� springform pan. For the filling: Blend all ingredients except lecithin and coconut butter until smooth. Add lecithin and coconut butter and blend until well incorporated. Pour into the springform pan with prepared crust and set in fridge/freezer (about an hour) until firm.
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Flourless Chocolate Cake Prepared by Kathy Karamanolis Source: Raw Food Made Easy by Jennifer Cornbleet
Ingredients: 1 1/2 C raw walnuts, unsoaked Dash of salt 10 pitted medjool dates, unsoaked 1/3 C unsweetened cocoa or carob powder 1/2 tsp vanilla extract 2 tsp water 1/2 C fresh raspberries for garnish Directions: Place the walnuts and salt in a food processor fitted with the s-blade and process until finely ground. Add the dates, cocoa powder, and optional vanilla and process until the mixture begins to stick together. Add the water and process briefly. Transfer to a serving plate and form into a 5� round cake. Decorate the cake and plate with fresh raspberries before serving.
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