with
A Conversation of Recipes
RECIPES BY CHEF TONE ANTHONY PHOTOGRAPHY & TEXT BY GURI BIGHAM DESIGN & CONTRIBUTIONS BY MARISSA MACIAS
HEART OF RAW FOOD with SOVEREIGN WAY © 2015 Guri Bigham All rights reserved Recipes by chef Tone Anthony Photography & Text by Guri Bigham Design & Contributions by Marissa Macias Foreward by Yee Yip Copy editing by Colleen Gallagher (Contributing writers indicated) Photo editing by Robert Reichenfeld & Marissa Macias (Contributing photographers listed on page 287) Food styling by Guri Bigham & Jose Mercado Published by SOVEREIGN WAY PO Box 790045 Paia, HI 96779 www.heartofrawfoodbook.com Made in the Sovereign Nation of Hawaiʻi ISBN 978-0-9893564-2-8 Front & Back cover photos by Marissa Macias & Guri Bigham
I dedicate this book to my ancestors who learned and taught before me. They are the ones who passed to me the wisdom that I can share with you now.
TABLE OF CONTENTS
5. SOUPS + ANTIPASTI
Foreword 6 Introduction 7 1. CREATING A RAW PANTRY Local Produce 14 Bulk 16 Condiments 19 Liquid Sweeteners 21 Seaweed 22 Superfoods 23 2. CREATING A RAW KITCHEN Equipment 26 Appliances 27 3. TECHNIQUES 29 Cashews 30 Almonds 30 Walnuts 30 Black Sesame Seeds 30 Sunflower Seeds 30 Sun-Dried Tomatoes 30 Buckwheat 32 Quinoa 32 Wheat Berries 32 Irish Moss 32 Useful Conversions 33 4. DRINKS 35 Coconut Water 36 Coconut Cream 38 Almond Milk 43 Brazil Nut Milk 45 Cashew Milk 46 Xocoatl 49 Strawberry Milk Shake 51 Mango Lassi 53 Green Smoothie 54 Raw Chai 56 Ice Cappuccino 58
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Green Soup 62 Borscht 64 Celery Soup 66 Gazpacho 68 Cresson Crue 71 Coconut Laksa 74 Canapés Crues 76 Kale Chips 79 Cucumber Verde 81 Nori Rolls 82 6. SALADS 85
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Kale Salad 88 Mozzarella Salad 90 Succulent Nori + Quinoa Salad 92 Goddess Tabbouleh 94 Sheva Israeli Salad 96 Radish Salad 98 Roquette Salad 102 Grapefruit Salad 103 No Egg Salad 104 No Potato Salad 106 Salad Maxi 108 Greek Salad 111 Green Salad 112 Papaya Seed Dressing 113 Amigo’s Garden Salad 114 That ‘80S Salad 116 7. MAIN COURSES
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Carrot Pâté 123 Casa Fresen Torta 124 Taos Taco 126 Earth Burger 128 Mana Wrap 130 Golden Mayo Sandwich 134 Plt Sandwich 137 Pad Thai 140 Autumn Roll 141 Kalamata Panini 144 Pesto Pasta 146 Zucchini Tagliatelle 148 Daikon Lasagna 150 Ravioli 154 Flatbread Pizza 157
8. CAKES + PIES 159 Orange Cheesecake 162 Mango Cake 163 Chocolate Caramel Cake 164 Raspberry Chocolate Cake 166 Tiramisu 170 Lilikoʻi Cake 172 Coconut Banana Cream Pie 174 Norwegian Birthday Cake 176 Green Cake 180 Maine Key Lime Pie 182 Persimmon Pie 184 Christmas Pecan Pie 186 Fig Tart 189 9. DESSERTS + GOÛTERS 191 Fruit Salad 192 Tangerine Walnut Salad 194 Mousse Au Chocolat 196 Chocolate Avo Mousse 198 Lilikoʻi Mousse 199 Mango Mousse 201 Venus Mousse 202 Banana Gelato 204 No Eggnog 205 Watermelon Popsicles 207 Sunflower Seed Yogurt 208 Cherry Sauce 209 Brownies 212 Espresso Cookies 213 Chocolate Nib Cookies 215 Crêpes Crues 216 Japanese Sandwich 218 Marzipan 219 Caramel Candy 220 Confections 221 Lemon Drops 224 Fudge 225 10. DEHYDRATED FOOD
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Nori Cracker 228 Golden Flax Crackers 230 Plain Flax Crackers 232 Sun-Dried Tomato Flax Crackers 235 Pizza Crackers 236
Olive Bread 239 Mauka’s Onion Bread 240 Mana Tortillas 242 Corn Tortillas + Chips 245 Black Sesame Crackers 247 Raw Cereal 248 11. CLEANSING FOOD
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Detox Menu 252 Liver Flush 254 Liver Cleanse 257 Golden Milk 258 Black Sesame Milk 259 Papaya Seed Smoothie 260 Wheatgrass Smoothie 262 Orange Carrot Ginger Juice 264 Celery Juice 265 Oregano Water 266 Pineapple Juice 267 12. HOMEMADE SPICES
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Celery Salt 270 Onion Powder 271 Papaya Seed Pepper 273 Jicama Sugar 274 Vanilla Extract 275 13. SOVEREIGN WAY
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Maui Granola 278 Ceviche 281 Chia Canela 282 ‘Ulu Chocolate Cake 285 References & Inspirations 287 Contributing Photographers 287 Acknowledgments 288 About The Authors 290
TALK STORY - FOREWARD Two years ago in October of 2013, I had the fortunate grace to stay with Guri Bigham in the funky little town of Pāʻia, on the North Shore of Maui. It was during this visit at a dinner at Guri’s that I had my first introduction to Raw Food, which has reached Main Street as the once-reluctant public has accepted and integrated it into their daily diet. Through divine intervention, my travels brought me back to Maui during the production of Heart of Raw Food’s second edition, and I had the great pleasure of meeting Marissa Macias as she worked alongside Guri. In the two intervening years since my first visit, Pāʻia, too, has gone through a subtle yet dramatic shift. The iconic Mana Foods health food store, its crowded aisles constantly buzzing with activity, is expanding its formidable presence in the community and has opened a living cuisine restaurant. It is exactly this transformation of a sovereign, independent and intuitive nature that will root itself in the collective psyche that Guri and Marissa present as “Sovereign Way”. As a new mother with the birth of her son, Kaikāne, Guri brilliantly encapsulates and seamlessly brings to life “Sovereign Way”. If you can imagine Kaikāne: a delightful wide-eyed infant taking drops of wheat grass (for good sleeping measure) while wrapped in cloth diapers. Yes, I was impressed and inspired as Guri took this all in stride and made it look so easy, but most importantly you will understand that this is the paradigm shift that is upon us. Rather than being labeled and adhering to a strict dogma of vegetarian, vegan or raw, family life has brought the circle of life. While talking story with Caleb (Kaikāne’s father) about the Zen of Fishing as he was methodically organizing his tackle box of lures (a new and eye-opening experience for me), he enlightened me that it is a sacred way to ask for the fish to nourish us and not to capture their spirit for our food. It was a totally fresh take on fishing and yet I was still expecting fish for dinner that night. Alas, it was not to be as we had burgers instead! The culinary highlight of this trip featured a Sov Way menu: Local Grass-fed Beef Burgers grilled outside on Kiawe and wrapped in romaine lettuce, Mashed Yams with Coconut Oil, Open-fire Roasted Maui Onions, Raw Avocado & Tomato Platter, Local Organic Mixed Green Salad, Chocolate Coconut Ice Cream (dairy-free). Guri’s vision in this continuation of the journey of the Heart of Raw Food lies in the embrace of what is and what will be, the deep appreciation of the web of life that unites us all. Yee Yip New York City, 2015
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INTRODUCTION As we continue the journey of this synergetic book, I am so proud of its evolution. Six years ago, I initiated this project with my mother Tone Anthony as we naturally wrote her raw food recipe collection. Now, four years after her passing, it continues to be a collaboration. Marissa Macias, who was our visiting artist-in-residence at our home on Maui while we wrote Art of Raw Food (the book’s working title in 2009), embraced the vision we shared that she would be a part of the book. During our creative process, as she designed the book by my side, we bonded through the idea of free and conscious eating. As we continued to share meals and travels together, our friendship and co-creation grew into what we have come to call “Sovereign Way”. In this new edition of Heart of Raw Food, Tone’s conversation about raw food continues and is not limited to what she left behind. I encourage you to take these recipes as inspirations and make them your own. Tone envisioned a time when raw food would reach the mainstream and be openly incorporated into people’s daily food choices. Instead of limiting to one ideal of raw food, our intention is to expand and share awareness about eating for our health on all levels. Like any good conversation, this one is open to interpretation.
In the chapters that follow, the voice of Tone Anthony explains inspirations of her recipes from her travels and life experiences. The dialogue mingles with our gifted contributing writers illustrated through the “Talk Stories”. We honor the birthplace of Heart of Raw Food by introducing each chapter with its Hawaiian title, and different language and cultural mentions are intertwined. Page references to ingredients and techniques are listed and are very useful in gauging prep time of raw food. Heart of Raw Food with Sovereign Way is infused with current life and continuum. The fresh addition with our new chapter is the passing on of the conversation from Tone’s voice to our own. We have maintained the integrity of being a completely raw food book, however we do take a twist on the ideal. Let’s just say that Tone had a preconception and vision of her second book, and it was her intention to introduce raw fish. In celebration of my mamma Tone, I share her story… Born in Sandefjord, Norway, in 1959, Tone (Bergene) Anthony longed for adventure and left her native country at the young age of 19 to explore Europe and the United States. A beautiful strawberry blonde, she became a tour guide and ski instructor in Montenegro, Cyprus, Portugal, and Switzerland. She studied fashion trends at Vidal Sassoon in London, which led her to a successful hairdressing career in Stockholm, Sweden. She was introduced to many diverse cultures and foods through her travels and first discovered the concept of raw food in a London bookstore in 1980. Drawn to an organic and alternative way of living, she chose to veer away from the toxicity that came along with hair coloring. Tone had me at the age of 32 with skiing legend Gary Bigham, and we migrated together between Norway, France, the United States, and Hawaiʻi. During this time, mamma’s raw food journey continued in a basement in Michigan, where she found the raw food book collection of Lester Bigham, Gary’s father. Lester added 20 years to his life, eliminating his diabetes and heart problems by incorporating raw juices into his diet. We settled in Taos, New Mexico, where Tone felt liberated to express her art while raising me as a single mom. She lived simply and uniquely, creating what she called Tone Design. She knitted hemp washcloths, sewed rag dolls, restored antique furniture, and made ceramic buttons, doorknobs, magnets, and handmade paper. She remarried to ex-fashion-model, David Anthony, and had two boys, Gabriel and Noah. Always pursuing to make a living out of her passions, Tone turned to her love of food and in 2003 established her wholesale raw cracker business, Art of Raw Food, starting with the Nori Cracker. A little ahead of its time as one of the first raw food products on the market, the handmade creations were embraced in health food stores and spas in New Mexico, Arizona, California, and Hawaiʻi. Tone’s raw food career led her to study with raw food expert Victoria Boutenko and work as a raw food teacher and chef in restaurants and retreats including the Ann Wigmore Foundation (San Fidel, NM), Yogi Bhajan’s Ashram (Española, NM), as well as Longevity Café and Wild Oats (Santa Fe, NM). Without limiting herself strictly as a raw food chef, she also worked in an Israeli restaurant, Sheva Café and Dragonfly Bakery (Taos, NM). During the summer of 2006, she ran a small raw food stand in Arroyo Seco, NM. Her diverse culinary experiences were the foundation for her raw food inspirations.
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Expanding her business to the Hawaiian Islands in 2007, she moved to her dream home of Maui. She happily acclimated to the beach lifestyle and learned how to surf alongside my brothers and me. Embracing the abundant fresh ingredients only expanded her culinary creativity. As she settled on the island, she worked at Mama’s Fish House and started to offer her raw food classes and cleanses to the community. In time, she became the raw food chef at Mana Foods in Pāʻia, where many of her recipes are still used today. In 2009, her 20-year exploration in raw food led to the manuscript of this book. In her words: “Through my art of living, I have come to find that food is my passion. I have been exposed to the demand of a new raw food age. I feel that I have gained so much knowledge from the raw food lifestyle that now I need to share it. With my daughter, Guri Bigham, we have combined our talents and ideas with the ambition to create a recipe book.” Little did I know at the time that writing the book with my mamma was completed in divine timing only one year before her passing. It was her rightful choice to live free from the emotional struggle of being ill, and she maintained such a colorful and vibrant life until the end. She was diagnosed late with cancer only five weeks before it ended her human experience. She faced death with peace in the presence of our family in Norway on a cold day in January 2011. Her spirit still lives strong and her conversation does not cease to inspire us through her recipes.
Previous Image: Tone’s artwork on a handmade recipe book cover
Guri Bigham Maui, 2015
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CREATING A RAW PANTRY Chapter 1
ORGANIC FOOD & INVESTMENTS When it comes to raw food, it is important to use quality and in-season ingredients as they are not hidden away by cooking them. They are pure in color, flavor and nutrition. This is why we buy organic from local health food stores and farmers. There exists an illusion that this healthy lifestyle is an expensive one, when most people can’t afford to go without it, really. The value of treating yourself well now is more efficient than trying to heal yourself later. Surprisingly, the costs of commercial foods do not correspond to the impressions given by the media. Be aware of prices, because the cheapest item on the shelf may not be a deal, and the most expensive one may not be the finest. Instead of calling your ingredients “expenses,” start calling them “investments.” When I fed my nine-year-old son raw food to heal his behavior, he told everybody, “I’m on a filthy rich diet.” Tone Anthony Maui, 2010
LOCAL PRODUCE We all have inside us a gathering instinct that needs to be satisfied. This instinct is based on survival, whether you go out in nature to pick berries or you go to the store to pick produce. Wherever you may be, there is food growing around you always; it is only a matter of recognizing it. In the desert, wild asparagus can be found in the Arroyos; in France, people pick baby dandelion before it flowers to make their salad; and on the islands of Hawaii, you cannot hide from such abundance. Picking your own food is the most fulfilling method, always. Otherwise, you can shop weekly at a local farmers market, which usually has amazing in-season fruits and vegetables that help you get inspired to make recipes according to what is around. When shopping in the health food store, choose first what is locally grown. We also have the privilege today to buy ingredients from all over the world. Asian stores have a great selection of items like coconuts and exotic produce. All fruits and vegetables have their unique values in taste, appearance and nutrition. Some of the best produce for you and most widely used throughout the recipes in this book are coconuts, avocados, kale, arugula, lemons, and garlic. However and wherever you gather your produce, make sure that it is of quality. It is of utmost importance to be proud of the food you are working with. You are spending your time and energy to transform these gifts from the earth into creations that will be put inside your precious body.
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BULK
In any well-selected health food store, you will find a bulk section containing all the nuts, seeds, grains, and spices needed for raw food recipes. All of these are items can be stored and used accordingly.
NUTS AND DRIED FRUIT Store in a cool, dry area – even if that means in the refrigerator. Almonds are the most alkaline of nuts. They contain practically no carbohydrates and are rich in Vitamin E. It is important that your almonds are organic and raw, though they are getting harder to find (www.sunfood.com). Brazil Nuts are very exclusive because they are picked only in the wild. High in saturated fat, they are also rich in magnesium and a good source of selenium. Cashews are beans, actually, making it important to sprout them when prepared in raw food. Cashews often are roasted, so make sure yours are authentically raw. The highest quality cashews come vacuum packed (www.sunfood.com). Dried Black Mission Figs are full of iron and milder in sweetness than dates. Hazelnuts, also known as cobnuts or filbert nuts, are high in monounsaturated fat and Vitamin B6. Macadamia Nuts are best bought in their shell, but they are widely available shelled. They can only be opened using a hammer or a Krakanut. Macadamia Nuts have the highest source of monounsaturated fat out of all the nuts; they are also high in Vitamin E (www.sunorganic.com). Medjool Dates are bigger and softer than other types of dates, and they should be bought unpitted, which holds the yummy moisture. They mix well with nuts to create the bulky texture of a crust. Pecans closely resemble the properties of walnuts. Pine Nuts are actually seeds from the pine tree and are found in the pinecone. They contain dietary fiber and protein. Pine nuts are often roasted so make sure to buy them raw. 16
Walnuts contain large amounts of alpha-linolenic acid, one of the two major types of omega-3 fatty acids. They are better when cracked yourself. Wild Peanuts are the only type of peanuts used in raw food. They are not commercially grown and are picked in rainforests (www.essentiallivingfoods.com) SEEDS AND GRAINS store well and are the grounding elements in raw food. Brown Flax Seeds are the more common type of flax. All flax seeds have a good balance in nutrition and may have healing properties when consumed in moderation. Flax can be bought already ground, but it is always best to grind the seeds yourself. Brown Sesame Seeds are full of calcium, just like dairy products but without the mucus. Black Sesame Seeds are less common and have the same nutritional properties as brown sesame seeds. Buckwheat is rich in magnesium. Make sure to buy hulled buckwheat, which is the grain without a husk. Chia Seeds are rich in omega-3 fatty acids as well as a great source of calcium, magnesium, iron, and zinc making them an energizing super-food. (www.nutiva.com/chia-seeds) Golden Flax Seeds are the more exclusive type of flax seeds. Hemp Seeds are a great choice for a pure, one ingredient protein powder and are also rich in omega-3 and omega-6 fatty acids. They can be purchased powdered or shelled. (www.nutiva.com/hempseed) Pumpkin Seeds are high in magnesium and parasite cleansing. Make sure to get raw, unsalted and shelled pumpkin seeds. Sunflower Seeds are highly nutritious and a good source of Vitamin E. Make sure to buy raw, shelled pumpkin seeds. Quinoa is grown at high altitudes, high in protein and one of the most nutritious of grains. Most commonly cooked, it is also a good grain for sprouting to use in raw food. Wheat Berries are actually the seeds that, today, are mostly grown for making white flour. This flour is over processed and depleted of all nutritional value. However, as wheat berries are used in raw food, by sprouting them they maintain all their nutrients. 17
SPICES AND DRIED PRODUCE Used in raw food for taste, nutritional and comforting values. Less is needed, as they are concentrated in flavor and volume. A coffee grinder serves as the perfect tool to quickly grind any spice. Store in a cool, dry area. (www.frontiercoop.com) Cardamom is an Indian spice that has calming properties. We use ground cardamom for these recipes. Cinnamon is soothing in the way that it is so common, like plain vanilla. It may be unoriginal but it is still very useful. Ground Clove is a holiday spice that is cleansing for the teeth and gums. Ginger, according to Ayurveda, is the only spice that is heating without being aggravating. Make sure to buy fresh ginger. Nutmeg is a narcotic that is used sparingly in food to add aroma. Available as a powder, it is also nice to buy the nut whole to grate as a garnish. Pumpkin Spice is a combination of cinnamon, ginger, nutmeg, and clove. It is efficient to buy this spice mixture, as the correct proportions create an authentic pumpkin taste. Black Pepper should only be bought whole and ground when needed. Cayenne Pepper is consistent in its heat, which is especially convenient in raw food. Burning off bacteria in the body, it gives a heating sensation. Red Pepper Flakes are the seeds of the chili pepper and high in Vitamin C. They are widely available; simply crushing dried peppers results in the same spice. Paprika is made from bell peppers, mainly. It has a bright color and subtle taste, and it is extremely rich in Vitamin C. Turmeric is known to be a cheap substitute for saffron. This root is similar to ginger and is especially good for bones and inflammation. We use only the powder form in these recipes. Saffron is the very exclusive stigma of the saffron crocus flower and the most expensive spice by weight. Its unique flavor is well worth it. Dried Basil is pungent and warming, and it balances the organs. Dill Weed is good for digestion. 18
Oregano’s taste is recognized from its use in pizza recipes. It has anti-fungal properties. Poultry Seasoning is usually a mixture of sage, thyme, onion powder, marjoram, black pepper, celery seeds, and red pepper. Frontier is a good source for an authentically raw poultry seasoning. Brewer’s Yeast or Nutritional Yeast is a dry, deactivated yeast that is considered a nutritional supplement and is particularly rich in B-complex vitamins. Sun-Dried Tomatoes have a strong tomato paste flavor. They should be soaked before using in raw food.
CONDIMENTS These ingredients are necessities in a raw pantry, which doesn’t change the fact that they should be of high quality and organic. OILS AND BUTTERS A binder and flavoring in raw food that comfort the body and are healthy fats. Olive Oil is considered solid gold in countries such as Italy, where they don’t settle for a spray-painted rock, but only the highest quality they can get their hands on. Cheap gold doesn’t exist. In its natural state, olive oil is unfiltered; it is slightly green and cloudy and has an earthy taste. This particular oil can be found in specialty stores. Olive oil definitely is a priority investment. (www.barianioliveoil.com) Sesame Oil is heating; when raw, it is not as strong. As sesame oil often is toasted, make sure to buy raw sesame oil. Coconut Oil hardens and turns white when stored in a cool place, which creates coconut butter. Used in these recipes in its liquid form, coconut butter can be melted in the dehydrator. Extra virgin coconut oil is the healthiest oil and keeps a balanced level of cholesterol in the body. Be selective, as qualities vary. (www.artisanafoods.com) Cacao Butter is made from the fat extracted from the cacao bean. It has a pleasant scent, is heavier than coconut oil, and is used in select raw dessert recipes. Navitas provides a block of raw cacao butter, which must be melted in the dehydrator or a bain-marie before using for food. Well worth the investment, cacao butter is also a delicious face cream. 19
VINEGARS Mostly used to add taste to raw salads and sauces but can also provide cleansing properties. Apple Cider Vinegar is fermented apple cider that can be used in smaller quantities as a substitute for lemon. It has a strong sweet/sour flavor, which is good for marinades. (www.bragg.com) Balsamic Vinegar is a dark, heavy condiment made from sweet wine grapes and is aged for at least 12 years. Authentic balsamic vinegars are produced only in Modena or Reggio Emilia, both in northern Italy. (www.barianioliveoil.com) Nama Shoyu is an exclusive soy sauce. “Nama� means raw in Japanese, indicating that it is processed without pasteurization. It is available in select health food stores. (goldminenaturalfoods.com) Ume Plum Vinegar is added very sparingly to select recipes for its strong, salty plum flavor. Originally from Japan, this vinegar is made of Ume plums, shiso (herb of the mint family) and sea salt. (www.edenfoods.com) SALTS When using these high quality minerals in the recipes no table salt is required. It is advised to follow the guidelines as to which specific salt belongs in which recipe. Celtic Salt is harvested by hand and dried in the sun with the wind. It is the tastiest salt and is now used by the top chefs. It is a good idea to have both Coarse and Fine Celtic salt on hand. (www.celticseasalt.com) Himalayan Salt has a natural alkaline balance and, being considered a supplement, is by far the healthiest of the salts. Found remotely in the Himalayas, it is now available in health food stores (www.himalasalt.com). Red Hawaiian Salt is tasty, unique and nice to sprinkle over dishes such as salads. Its earthy red color comes from the Alaea clay, which enriches the salt with its iron oxide. It is available in gourmet food stores. EXTRACTS Made with alcohol, drawing out the essence of a plant. This method is clean and efficient as opposed to flavors, which are alcohol free but contain scary ingredients difficult to pronounce. (www.flavorganics.com)
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Almond Extract is the flavor of marzipan and is made with bitter almonds, which are stronger and more exclusive. Lemon Extract is used when more of a stronger flavor is needed than the lemon can provide. Vanilla Extract is common yet exclusive. Make sure to buy authentic vanilla extract, keeping in mind that you can always make your own (see recipe page 275). ESSENTIAL OILS are extremely concentrated forms of plants and are used medicinally. Although there is only one recipe that calls for an essential oil (oregano), daily use of any oil fits perfectly with the raw food lifestyle. Make sure to purchase oragnic, food-grade essential oils.
LIQUID SWEETENERS
In raw food we don’t use any sugar, but there are many wonderful alternatives. Raw sweeteners can be a very personal decision, depending on what you have available. Throughout the recipes we give the option to choose your preferred sweetener, so whenever you see “Preferred Sweetener� noted, refer to these ingredients: Agave is a nectar derived from the agave cactus. It has a neutral sweet taste and a runny texture. While agave is available in many varieties, the dark amber agave is preferable. Coconut Nectar is a thick syrup derived from the coconut flower and is filled with minerals, amino acids and vitamins. (www.coconutsecret.com) Raw Honey is collected from beehives and is the most unprocessed of all sweeteners. It is an amazing defense for the immune system, especially when consuming local honey. Use a more runny honey for these recipes. Maple Syrup is derived from the sap of the sugar maple tree and although not a raw ingredient, pure maple syrup is a great natural alternative sweetener. 21
SEAWEED Commonly found in Japanese cuisine, seaweeds are used in raw food for their taste, nutrition and unique properties. Dulse is a seaweed that is sun dried, high in minerals and used in raw food to give a seafood taste. While dulse is available in whole leaves and flakes, in these recipes we only use the flakes. (www.seaveg.com) Nori Sheets are commonly known as the wraps around sushi. They are high in Vitamin A and in iron and can be used in many creative ways. Kids love to snack on them plain. (www.seaveg.com) Irish Moss (shown above) is grown wild on the Atlantic coast and neutralizes the mucus membrane in the body. In raw food, it serves as a thickener, but first it needs to be cleaned and soaked. (www.purejoyplanet.com)
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SUPERFOODS All very concentrated, superfoods are anything from berries, to grasses, to roots, to cacao. The term “superfood� comes from its power of nutrition. They are used as supplements and added to raw dishes. Cacao Powder and Nibs are now widely available in their raw form, which has opened a whole new world in raw food. Without a roasting process, the cacao beans are simply fermented and dried, maintaining the complete flavor of chocolate. Cacao is antioxidant, high in magnesium, protects against sunburns, and keeps the body flexible. Raw cacao is unsweetened and bitter; the nibs are crushed cacao beans, which serve as raw chocolate chips. (www.earthcircleorganics.com) Goji Berries are frequently used in Chinese medicine and are grown at a high altitude. One of their many health benefits is that they improve eyesight. Usually dried, they are a tasty snack and are widely available in health food stores. (www.navitasnaturals.com) Lecithin is an emulsifier, used as a stiffener in raw desserts. It can be soy or sunflower based and is yellow, usually grainy and is considered a supplement. (found in health food stores) Maca Powder is derived from a root and grown in Peru. Used as a thickener in raw food, it has a creamy color, balances the hormones, and gives a boost of energy. (found in health food stores) Spirulina Powder and Flakes, the old-school superfood, is an algae made into various forms. Added for its green color and nutritional value, it is extremely alkaline and antioxidant. (www.nutrex-hawaii.com/hawaiianspirulina) Wheatgrass is the plant that grows from the wheat berry; it is extremely nutritional, high in protein, magnesium and chlorophyll. It is juiced fresh for optimum benefits but is also available in powder form. A hand crank wheatgrass juicer can be purchased for a reasonable price or your local health food store may sell shots to go. Yacon Syrup is made from the yucan root, which gives a sweet caramel taste. Used sparely, it serves as a sweetener. (www.sunfood.com) 23
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CREATING A RAW KITCHEN Chapter 2
SIMPLE SPACE As you start to adapt to a raw food lifestyle, you will begin to have a new relationship with your kitchen. What may seem complicated at first is actually very simple and clean, when you design and organize your space creatively. Although you’re always going to want all the fancy toys, now is the time to use what you already have and begin your practice. When going on an all raw food diet, you can transform the unused space of your stovetop into a perfect prep area, by placing a large wooden block over it. Each appliance should find its place, to save the energy of moving heavy equipment. The Vitamix is in the spotlight, right next to the sink for quick rinsing and reusing. The food processor is beside the prep area. The juicer is tucked away slightly, ready for action. The dehydrator gets its own shelf, near an outlet. Somewhere nearby is a clothesline where the Teflex sheets are hung neatly in a row. With all the creative time spent preparing food, your kitchen will design itself to suit your needs. Tone Anthony Maui, 2010
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Open the top of a young coconut with a Brazilian Coconut Opener to get water.
EQUIPMENT Here are some valued but not necessarily essential items that can be added to your kitchen. They are all very useful and fun, but they can be imitated easily. Ceramic Knifes and Ceramic Vegetable Peelers are very fragile but stay extremely sharp for years if handled with feeling. Used widely in raw food preparation, Kyocera is the official brand of this equipment. (www.chefscornerstore.com) A Brazilian Coconut Opener is a new tool that is practical and easy to use to get water from young coconuts. (www.metalcoco.com.br) A Krakanut is a high-tech nutcracker, especially good for cracking macadamia nuts. Although they are harder to find these days, you can search for one online. A light-weight Machete is essential for opening older coconuts. A Mandoline is a useful tool for thin slicing that can be adjusted for specific thicknesses. Mandolines are available in Asian and specialty kitchen stores. A Mortar and Pestle is a nice, traditional tool to make pesto or other crushed foods. Asian stores have a good selection. Rubber Spatulas are very useful and it’s always a good idea to have a few on hand. A larger flat spatula, which has no handle, is used to spread tortillas, etc., and can be found in professional kitchen stores. Sprouting Jars are large Mason jars with screen lids for sprouting nuts and seeds. They are available at any health food store. 26
A Spiralizer is a very useful and fun tool for making raw zucchini pasta.
Open the side or middle of a mature coconut with a Machete to get meat.
APPLIANCES These are the specific toys that we use throughout these recipes; however, any brand of blender, juicer, dehydrator, or food processor will do. A Vitamix is a high-speed blender that efficiently makes everything very smooth. (www.vitamix.com) An Excalibur Dehydrator is a good-quality appliance and includes a fan, which is more efficient for dehydrating food. It comes in nine- or five-tray versions. (www.excaliburdehydrator.com). A Champion Juicer may not be the best juicer, but it is the best mini gelato maker (www.championjuicer.com). There are many other amazing juicers on the market today. Your juicer is your health insurance. A Cuisinart is a high-quality food processor that will fulfill any processing needs. (www.cuisinart.com)
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TECHNIQUES
Chapter 3
BE PREPARED Along with the practice of raw food come the techniques unique to it. Each method of soaking, sprouting and dehydrating relates to one other and may seem intimidating at first. With time and patience, they become part of your routine in the kitchen. Soaking and sprouting are real tasks that need care as the foods are alive, growing and changing. Also be aware that the soaking process will expand their volume. Depending on the climate around you, the time and attention required for these techniques may vary. In the desert and in high altitudes, sprouting and soaking will take a little longer and require more rinsing; however, things dehydrate faster. It is the opposite in tropical conditions. Don’t worry: The confusing techniques will soon become a satisfying need to take care of your raw food preparations. Tone Anthony Maui, 2010
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CASHEWS Soaked: Soak for 2 to 4 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 1 day. Keep in mind that 1 cup of cashews will expand into 1½ cups when soaked. Dehydrated: Set on a dehydrating tray at 105˚ for about 6 hours, until dry. ALMONDS Soaked: Soak for 8 to 12 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 2 days. Keep in mind that 1 cup of almonds will expand into 1½ cups when soaked. Dehydrated: Set on a dehydrating tray at 105˚ for about 12 hours, until dry. Raw Blanched Almonds: Using soaked almonds, peel off the skin with your fingers. Dehydrate the peeled almonds as noted above. WALNUTS Soaked: Soak for about 2 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 2 days. Keep in mind that 1 cup of walnuts will expand into 1¼ cups when soaked. Dehydrated: Set on a dehydrating tray at 105˚ for about 6 hours until dry. BLACK SESAME SEEDS Soaked: Soak for about 2 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 3 days. Keep in mind that 1 cup of black sesame seeds will expand into 1½ cups when soaked. SUNFLOWER SEEDS Soaked: Soak for about 2 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 3 days. Keep in mind that 1 cup of sunflower seeds will expand into 1½ cups when soaked. SUN-DRIED TOMATOES Soaked: Soak for about 2 hours in filtered water; rinse well. Use immediately or store in the refrigerator for up to 3 days. 30
BUCKWHEAT Sprouted: Soak for about 2 hours in filtered water, in a sprouting jar with a screen lid. The buckwheat will form a gelatinous consistency; rinse well. Make sure the buckwheat is still very moist in the sprouting jar. In a bowl, place the jar upside down, propped at a 45-degree angle; this allows water to seep out the bottom and air to flow. Rinse with filtered water every few hours; there is no need to remove the top while rinsing, as water can filter through the screen lid. Sprout for about 24 hours until small tails show. Do not over sprout as the buckwheat will turn bitter. Use immediately or store in the refrigerator for up to 1 day. QUINOA Sprouted: Soak for about 2 hours in filtered water, in a sprouting jar with a screen lid. Rinse well. Make sure the quinoa is still very moist in the sprouting jar. In a bowl, place the jar upside down, propped at a 45-degree angle; this allows water to seep out the bottom and air to flow. Rinse with filtered water every few hours; there is no need to remove the top while rinsing, as water can filter through the screen lid. Sprout for about 12 hours until small tails show. Do not over sprout as the quinoa will turn bitter. Use immediately or store in the refrigerator for up to 1 day.
WHEAT BERRIES Sprouted: Soak for about 2 hours in filtered water in a sprouting jar with a screen lid. Rinse well. Make sure the wheat berries are still very moist in the sprouting jar. In a bowl, place the jar upside down, propped at a 45-degree angle; this allows water to seep out the bottom and air to flow. Rinse with filtered water every few hours (there is no need to remove top while rinsing as water can filter through the screen lid). Sprout for about 24 to 48 hours until small tails show. Do not over sprout as the wheat berries will turn bitter. Use immediately or store in the refrigerator for up to 1 day. IRISH MOSS Soaked: Soak for 2 to 3 days in filtered water, rinsing and changing water daily to get rid of the sand. It will turn soft and have a gelatinous consistency. Rinse well and use immediately or store in the refrigerator for up to 2 weeks. One ounce of dried Irish moss will expand into about ½ cup soaked Irish moss. (see photo page 22)
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USEFUL CONVERSIONS
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DRINKS Chapter 4
TALK STORY When I was twelve years old, mamma would get up at five o’clock every morning to make raw food at Longevity Café in downtown Santa Fe, New Mexico. During the summer, instead of babysitting my little brothers, I dragged myself out of bed to help at the café, which served many luxurious teas and drinks. I would make a batch of my specialty, the Strawberry Milk Shake. I got so good at it that I could practically make it blindfolded. One morning, while in my routine, I made the Almond Milk, added the strawberries to the professional Vitamix, threw in the rest of the ingredients, and turned on the switch. Pink, creamy milk flew all over the clean, ready-to-be-opened kitchen, and I noticed that on the counter beside me lay the forgotten lid.
Guri Bigham Maui, 2010
COCONUT WATER Serves 1 Typically regarded as a fruit, the coconut is actually the seed of a tropical palm, which is considered a grass. Coconuts grow with a husk, protecting the nut. The skin varies from green to brown, depending on its age. A young coconut will have little or no meat, which is soft and jelly like; its water is mild and more nutritious than a mature coconut. Coconut water is refreshing and tasty, and it moisturizes the skin from inside out. A mature coconut will have thicker meat and less but slightly fermented water.
1 coconut (green coconut with husk or baby Thai coconut available in Asian stores)
A very young, green coconut is preferable for drinking. Use a Brazilian coconut opener (page 26) to make a hole at the top of the coconut. Otherwise, use a machete to open. Place a straw in the coconut and enjoy. Coconut water can also be saved in the refrigerator for use in recipes.
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COCONUT CREAM 38
Makes 1-3 cups This homemade Coconut Cream is used throughout the recipes of this book therefor you will be referred back here frequently. Creating a consistent cream will take some practice and experimentation. The results all depend on the type of coconut available and how much meat/water it has. Also, be sure to use a powerful blender.
Coconut meat (see tools used to open coconuts, page 26) Coconut water (see previous recipe) Depending on the thickness of the coconut, more or less coconut water will be needed. In a Vitamix or blender, place coconut meat and add coconut water gradually while blending until it reaches a creamy consistency. Fresh Coconut Cream can be saved in the refrigerator for up to 2 days, or a practical way to preserve the cream is to freeze it in ice cube trays to use whenever needed. 39
TALK STORY Kuleana is a Hawaiian term for “your overall purpose and responsibility in life.” Having grown up on Maui, our team at Coconut Kuleana, a palm harvesting company, had an appreciation for the health of our selves, our family, community, and island. We were raised to mālama i ka ʻaina, meaning “to properly sustain our land so it can take care of us in turn.” Understanding the value of this way of life opened our eyes to a more responsible way of propagating coconuts and trimming palms. We were then exposed to the many miracles and endless uses of coconuts. The common method of climbing and trimming is harmful, and potentially fatal, to the palm. Coconut palms have no exterior bark, making them very susceptible to wounds caused by climbing with spike boots. These irreversible wounds can open the palm’s core to infection and disease. The wellbeing of the palm and yield of coconuts rely on proper shaping of the crown. We are grateful for our opportunity to learn the alternative spike-free method of climbing on platforms, leaving the palm unharmed. We are able to sustain the delicate and specific needs of the palm to maximize its potential of bearing healthy coconuts. We thrive to constantly expand this knowledge. We feel we are contributing to a sustainable future for generations to come. Our coconut kuleana is to mālama i ka ʻāina. Tyler Hoene, Coconut Kuleana Maui, 2013
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ALMOND MILK Makes 1 quart This alkaline milk is tasty and very nutritious. It is a great base to add to raw dishes, and the pulp can be made into an exclusive raw flour.
2 cups soaked almonds (page 30) 4 cups filtered water ½ teaspoon Celtic salt 1 teaspoon vanilla extract 1 tablespoon preferred sweetener (page 21) In a Vitamix or blender, place soaked almonds, filtered water, Celtic salt, vanilla extract, and preferred sweetener. Blend until smooth. Strain through a nut milk bag into a wide-mouth glass container by squeezing it until the pulp is dry. The pulp can be dehydrated to make a raw flour. Serve immediately or save in the refrigerator for up to 3 days. To dehydrate the almond pulp, place it on a dehydrating tray on a Teflex sheet. Dehydrate at 105˚ for about 12 hours until dry.
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