Professional Documents
Culture Documents
Raw-licious
Delicious and Healthy recipes that helped me lose over 100 pounds in less than six months. Recipes that helped me regain my health. By Scott Jackson
This book is dedicated to my wife Marcia with whose love and support I was able to make the changes in my life and made this book possible.
To David Wolfe whose teachings and inspiration taught me how human beings were meant to eat.
Copyright 2006-09-05
Table of Contents
Pg 4 ForwardMy journey to raw food
Pg 8 Section OneDiscoveries Pg 12 Section TwoGetting Started Pg 15 Section ThreeStarting your raw food diet Pg 19 Section FourDetox and cleansing Pg 21 Section FiveTools needed in the kitchen Pg 24 Section SixIngredient choices Pg 26 Section SevenExercise and Meditation Recipes Pg 31 Section: A - Appetizers Pg 45 Section: B - Soups, Salads & Sauces Pg 67 Pg 85 Section: C - Main Dishes Section: D - Vegetables
Pg 101 Section: E - Breads, Crackers Pg 113 Section: F - Cookies & Desserts Pg 127 Section: G - Beverages & Miscellaneous Pg 140 Recommended Books Pg 141 Raw Food websites Pg 143 Recipe Index Pg 154 Sample E-Newsletter
Foreword
My Journey to Raw Food
My name is Scott Jackson and in December of 2005 I was a whopping 298 pounds. At 56 this meant I was morbidly obese. Migraine headaches, heartburn, pain in my joints, backache, dizziness, shortness of breath, and a host of other problems plagued me daily. That was just my health. Socially was another story all together. I felt like I was stared at constantly. I could imagine people talking about the really fat man. I worked with the public and I knew that my size was hindering me in being able to perform my best. I am sure I wasnt taken seriously due to my size. I put on a good show to hide the bad feelings I was having about myself. I would make jokes about the fat man and hid behind jokes about myself and my weight. All the time I did this, I was hurting inside and didnt feel like I was attractive or good enough. I was in a bad place in my life. My diet was the SAD diet. (Standard American Diet). I ate all the wrong foods. I was a fried chicken and hot wing maniac. Even when I was in my best shape before this change, I was not eating a very good diet. We are bombarded with advertising for processed foods and I fell right into this model. I loved to try the newest treat. The new pizza, chicken, candy, tv dinner you name it. I used food for comfort. The worse I felt the more I ate. This
made me feel even worse so I would eat more to make me feel better but it didnt. I was unhappy in my career so I ate to make me feel better. I used any excuse to eat. I watched my size grow larger and larger. I tried the Atkins diet. I did lose some weight, but felt bad on it. I had constant I.B.S. (irritable bowel syndrome) on the diet. I tried many other diets the flavor of the month with no real success. I would lose a little, but then I would gain back even more weight. I was not successful at these ways of eating. It was a yo-yo pattern that I was following and I knew that wasnt healthy. I knew that I was missing something. I knew there had to be a real answer. How many of you have been in this situation? Struggling with your weight? Feeling bad about yourself but still eating to make yourself feel better. Going on diets that didnt work and feeling even worse about yourself and turning to what you feel the most comfortable with food. It is there for you, an old friend that is at your fingertips. A familiar friend that is always there for you. A friend that keeps you from living life the way you want it. Keeps you from being healthy, makes you even more tired, and makes you feel bad after you eat it. You know what I mean. Being fat is not a good place to be. In December 2005 I decided that I needed to take action. I was tired and fed up with how I
looked and felt. I didnt want to live like this any more. I came to a point in my life that I ready. I accepted what I had done to myself and decided not to dwell on the past. What was done was done. I turned that frustration into energy. The drive that I needed to make this change. I changed my total outlook on my life. I felt a switch, a change, an ah hah! I worked with a nutritionist who helped me start on my path. She suggested that I eat whole foods. Almost immediately, I began to feel better. It was a step in the right direction. It was not until I had read a magazine called Living Nutrition that I found what I was looking for. This magazine introduced me to the idea of Natural Hygiene. A philosophy of eating raw foods mainly fruits. This was very helpful information to me at the time I began my search. I could not get enough information on the subject. My health was improving and I was dropping weight like crazy.
Here is a photo (left) taken in December 2005 before I made any changes to my eating habits. On the right is what I look like after going raw for 6 months. Over 100 lbs of weight lost. Here is close up of my face in December and then July 2006.
You can see how bloated I was then and how much healthier I looked after 6 months on raw food.
Section OneDiscoveries
I wanted more. I knew I was on something big. I was gaining energy, feeling better, thinking more clearly and feeling young again. This is what I had been looking for. My introduction to super-foods was when I began studying David Wolfe and his teachings about raw food. He opened my eyes to the amazing properties of food and what eating it in its natural state can do for the body. The first thing I learned was cooked food is addictive. Think of all the crazy things we do to get it. The cooking procedure changes the properties of the food and makes it damaging to your body. We are able to adapt to the cooked food that is one of the wonderful things about our bodies. Even eating things that arent good for us we manage to live on it. We get used to it. This is part of nature and the way of survival. That doesnt mean it is the best way to eat. Man can smoke, drink and consume other poisons and still survive. One of the other things I learned is that we are designed to be frugavores. This means that we are designed to primarily eat foods that come from flowering plants. Fruits, nuts, melons, cucumbers, etc. are the main stay. We also should consume a good amount of greens. Our digestive
system is very similar to the great apes. They are the strongest mammal pound for pound and are 100% vegan raw foodists. They consume a very large amount of greens and fruits. On this raw diet they grow big and live long lives. They get all the protein, vitamins and minerals from their food. Here are some of the things I have learned on this amazing journey. Man was born to eat food in its natural living state period. Not cooked, not processed with artificial ingredients raw like every other living species on this planet does. We are the only species that cooks its food. Look at nature; do you see birds, chimps, bears, deer or any other creature in nature cooking its food? Robert Sussman from Man the Hunted talks about the process of human evolution. He says early man that lived between 5 and 2 million years ago were very similar to modern man and were fruit and nut eaters. Early man was not designed to eat meat so why would they? They wouldnt hunt for prey but search out fruits and nuts. Man could not eat large amounts of meat until he controlled fire. Evidence of fire
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was found as early as 800,000 years ago and most paleontologists feel it was as recent as 60,000 years ago. That is a very short time in the total span of human history that humans controlled fire. Not long enough for us to completely adapt to food being cooked. Look at all the health problems that humans (and pets that we are feeding cooked food to) are having with their health. Obesity, heart conditions, cancerthe list is long. These diseases have increased greatly since man has been eating more artificial and processed foods. There are many things that people call food but really arent. Do candies grow on trees? Can you find a cake, cookie, soda, instant TV dinner or any of the other processed foods in nature? I dont think so! Nature created the best foods for us. Nature designed our bodies and the food to fuel it. Milk is another subject entirely. Look at nature again. Man is the only species that drinks milk or uses milk products after it has been weaned. We are also the only species that drinks another species milk. We were intended to drink mothers milk only while we were infants. Not as an adult. Many health conditions can be traced back to milk. It is media advertising and a strong milk lobby that perpetuates the myth that milk is good for you. I recommend getting it out of your life. I have. You can get calcium from vegetables like broccoli, kale, chard and many leafy greens. They have more calcium than milk and are much better for you.
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Vitamin D only can be produced in your skin when you are exposed to natural sunlight, not from fortified milk as we are led to believe.
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Mind set The first thing that will need to work on is yourself. You have to look back at your life and see what events in your life trigger your eating habits. It would be helpful to get a pad and begin to write down some of your non-supporting beliefs. For instance: Dont be bad eat all your food, there are starving people in Africa Milk makes a person good You arent good enough Who could love someone like you More food is better - Super-size it I can never be good enough
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The List can be long. They are different for each person and mean different things to each person. One of mine was I didnt feel like I was good enough and for a long time I used food as a crutch to make myself feel better. It was a comfort and I would get into a vicious cycle. Feel bad, eat food for comfort, feel bad from the food and then eat more to feel better. The feel better was very short and I was always hungry after I just ate. I found out later that was because I was not getting the minerals and nutrients that I needed and my body was crying out for it. I was so full that I could not eat another bite yet I would eat more. This is a cycle for many people. Do you ever have those types of issues? Do you eat to make yourself feel better? Are you hungry right after eating and eat again? All these things come from non-supporting beliefs and food addiction. Once you have your list you can work on those non-supporting thoughts to turn them around. You can change these thoughts and beliefs into positive ones. Reword these thoughts in a positive light. Take I am not good enough and a possible revision would be I am good person. Now you need to anchor that thought with something positive. A pleasurable memory, one from your past when you felt the best about yourself, one of great emotional power one that carries a lot of emotion for you.
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Now put your new positive belief with that emotion and anchor the new belief. This can be done over and over again. You can also use a physical anchor with it. Touch your inner elbow, make a special movement, tap a part of your body pick what works best for you and what you will remember. This will help anchor (a basic NLP* technique) the thought and emotion with the movement and you can use it to bring back the feeling and positive belief associated with it. This is just one of many tools that you can use to support your new lifestyle change. Know that in your heart and soul that eating the way Mother Nature intended will make you healthy. Eating this way will bring the change in your life that you have been wanting.
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Soda any kind Milk and milk products Coffee and caffeinated beverages Meat, fish and chicken Processed foods Candy Regular table salt Sugar except natural raw honey, and/or raw agave nectar Breads Pasta Artificial anything Sports drinks Stop smoking I cant begin to cover all the reasons to quit I think you get the idea. Some can go right away, some will take longer. Substitute other foods for these foods. There is raw pasta for cooked pasta. There are other drinks you can make instead of coffee and soda lemonade, herbal teas, Kombucha to name a few. Celtic sea salts instead of table salt, fruits (grapes, berries, dates) instead of candy are a couple of examples of things you can substitute. Remember not to restrict yourself on most raw foods. But I would watch it a bit with dates. They are calorie dense and can hold up your weight loss progress. One way to get used to the high fiber foods like greens is to do what David Wolfe and myself
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recommend, drink fresh made green juice. I used a lot of green juice in the beginning and it did wonders for me. I killed my appetite due the nutrient dense foods I was consuming. It was training my body to be able to digest the green foods. People who have been eating the SAD diet (Standard American Diet) are not used to eating foods that have high fiber content. They need to be reconditioned so that they can eat these foods again. If you eat a large amount of salad or greens without training your digestive system to eat these foods it will wonder what youre putting in it. What most likely will happen is that it will pass through undigested looking about the same coming out as going in. This is an indication that you are not ready for large amounts of greens and fibrous foods. So try the juicing at first. Fresh green juices can act like liquid plumber and you can experience some intestinal cleansing at first. This is normal and you should continue with the green juice. Food Balancing Foods should be balanced with carbohydrates, fats and proteins in this order. Our society has this love of protein and has been sold a large bill of goods over protein. Yes, protein is essential, but we dont need the amount that we have been led to believe. Most of the raw foods in nature have the amount of protein that is needed to live and thrive. The great apes are the most similar to us and a lot larger and stronger. They get all the protein they
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need from the leaves, shoots and plants they eat. They digest foods just like us and have the same nutritional requirements. Think of the animals that we eat for protein cattle, chicken, lamb, etc. Where do they get their protein from? Grasses, grains, plants and some vegetables are their primary source of nutrition. So Mother Nature makes its food in the correct balance. Man is always trying to improve on what nature intended. Look at many of the things that he thought he could improve on but never lived up to or functioned the way it was intended. So basically if you eat a raw food diet you will get the nutrients that you require. Remember variety, it will do the most for you. If you eat just one or two types of foods it will be hard to get all the nutrients that you need. Make a varied diet of foods. The more colorful your food choices are the better. A whole book could be written to give the benefits of all the foods available. You can just use the recipes in this book to get a good varied diet. You can also create you own to mimic some of your favorite foods.
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There are some different cleanses on the market and some are good and some not. Some folks recommend colonics to help with cleansing. I would not recommend doing any of these procedures until you have been raw for a while and your body has a chance to adjust to the new lifestyle. Your small intestine has a mucous plaque built up in it that protects the body from the cooked food is consuming. This plaque also slows down the absorption of nutrients. The longer you stay on the raw food diet the more of this plaque will go away and you will absorb nutrients more readily. One thing that will happen that if you consume cooked foods after being on a raw diet for a while, you can feel sick from it. That plaque is gone and the chemically change food do to cooking will seem like a foreign substance to your body and it will react negatively to it. So try avoiding all cooked foods after you have gone 100% raw. This will not happen as much if you chose to keep some cooked foods in your diet. It is a trade off for the most health you can achieve or being able to eat some cooked foods. I would choose the first and get the most that you can out of your life and foods. But remember that any amount of raw food in your diet is going to be a benefit to you. I just recommend as much as you can.
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Juicer For making healthy, delicious and nutritious juices. There are two types masticating and centrifugal. For most of your everyday juicing the centrifugal ones will work just fine. For wheat grass and other leafy drinks you should get a masticating one. There are many high quality ones on the market. Water Filter for pure filtered water. I dont recommend using tap water due to the impurities in it. A good set of knives Let me tell you how important these are. I bought a really good set and I thought I went to heaven! A good set will save you time and money in the kitchen. Sharp knives will make food cutting much faster, easy and more accurate. Dont skimp here! Serving Bowls A good set of serving bowls are helpful and will make your presentation look better. Sprouting bags or jars Many recipes call for sprouted seeds or nuts. You can use a sprouting bag to do this. They are available on the internet. I got mine on ebay with my dehydrator. Sprouting jars work as well as bags.
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Rack to store fruits and vegetables some fruits and vegetables will keep well when stored on a rack and some may need to ripen more and need to be set out on racks.
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products but are still cooked and processed. Stick with fresh produce and ingredients. Watch out for added sugar and sulfur on dried fruits and nuts. Often some dried fruits are coated with sugar and should be avoided. Sulfur is used in the processing of dried fruits and figs. If you cannot find what you need make your own! They will be fresher and you can control how they were made. Nuts should always be raw. Dont buy them roasted. Raw is how they were intended to be consumed. There is some controversy over cashews. They are not a true nut but a penduckle and some people feel they should be avoided. The outer shell on a cashew is poisonous and can sting to the touch. Cashew sometimes are called raw and really are not. They have been cooked some to remove the outer shell and are partially raw. I feel they can be included on a raw food diet but in moderation. Please check the source and make sure they are 100% raw.
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sunken or super skinny look that you may have seen in some vegetarians. They needed to add resistance to their lifestyle so they can keep themselves at a healthy body weight. Meditation is an important tool for your visualizations and to bring your body to a balanced state. Again there are guided meditations, silent meditations and a variety of moving ones (Tai Chi for one and Yoga) that incorporate meditation and exercise. These are again my recommendations.
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Section: A - Appetizers
RAW HUMMUS
(Great for a dip or a topping)
2 med. Zucchini 1/2 c. Raw Tahini (sesame paste) 1/2 Juice from 1 lemon 1 tsp. Celtic Sea Salt 1/2 tsp. Cumin 3 Tbsp. Olive Oil (Extra Virgin) 2 Tbsp. Sunflower Seeds (Raw) 1 dash Paprika 2 Tbsp. Chopped parsley
Chop and blend the zucchini in a food processor. Add the tahini, lemon juice, salt, and cumin. Spread the hummus on a plate and sprinkle the sunflower seeds over the hummus. Drizzle the olive oil over the hummus. Sprinkle the chopped parsley over the mixture and serve. You can use flax crackers, cucumber slices, carrot slices or any vegetable of your choice as chips. You can use the hummus as a topping on other dishes.
This special feeling towards fruit, its glory and abundance, is I would say universal.... We respond to strawberry fields or cherry orchards with a delight that a cabbage patch or even an elegant vegetable garden cannot provoke. ~Jane Grigson
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PICO DE GALO
(A versatile dish many uses)
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6 Roma Tomatoes 1/2 med. Sweet onion (finely chopped) 2 sm. Jalapeno peppers (finely chopped) 1 clove Garlic (minced) 1/4 c. Cilantro (finely chopped) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Pepper 1/8 tsp. Oregano (finely crushed) 1/2 Avocado (diced) Mix the ingredients and serve. You can chill for about 5 hours before serving. Used as a sauce, dip, topping, dressing or what ever else you can think of.
It's difficult to think anything but pleasant thoughts while eating a homegrown tomato. ~Lewis Grizzard
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HUMMUS 2
1 c. Chick peas, sprouted 24-26 hours 2 tbsp. Lemon juice 2 tbsp. Olive oil 2 tbsp. Tahini (raw) 2 cloves Garlic 1 tsp. Cumin 1 tsp. Paprika 1/2 teaspoon cayenne pepper Blend until smooth. Chill and serve.
VEGGIE FRIES
(Simple yet tasty)
1 Medium Jicama 1 Yellow Bell Pepper 1/2 Red Bell Pepper diced 1/4 c. Macadamia Nuts
Cilantro or Cherry tomatoes for garnish 1/2 tsp. Mexican seasoning (organic) Core and remove the seeds from the yellow bell pepper. Slice the yellow bell pepper into long thin strips. Peel the jicama and slice into long strips in the shape of French fries. Blend the macadamia nuts, the red bell pepper and the spices and blend until smooth. Pour the sauce into a small bowl and place on a plate. Put the pepper and jicama fries on the plate and surround them with the garnish. Dip the fries into the sauce to eat. Enjoy!
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POPPERS
(A great snack or appetizer)
Pt 1-1/2 c. Sun-dried tomatoes 1 c. Macadamia nuts 2 sprigs Basil 1 pt. Cherry tomatoes
Soak the sun-dried tomatoes in 2 cups of water for 30 minutes or so. Drain and save the water. In a food processor add the macadamia nuts, sun-dried tomatoes and blend them until a smooth mixture. If it is too thick you can add some of the tomato water to thin it out. Add the basil and process into a thick paste.
Slice the zucchini lengthwise to make thin sheets. Spread the pt over the slices and roll into a roll. Scoop out the middle of the cherry tomatoes and fill with pt. You can use any small vegetable to put the filling in. Small peppers (sweet) are great. Arrange them in an appealing design on the plate and serve.
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BASIL TOMATOES
2 1g. Tomatoes 2 tbsp. Basil freshly chopped 1 pinch Celtic Sea Salt
Slice the tomatoes thinly. Sprinkle the basil and the salt over them. Chill covered for 1 hour and then serve.
You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.
Julia Child (1912 - 2004)
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PEAR SPREAD
2 med. Pears (chopped) 1/2 c. Pineapple (chopped fresh) 1/4 c Dates (Pitted and chopped) 1/4 tsp. Cinnamon 1/8 tsp. Ginger A dash Cloves
Combine all the ingredients into a blender and blend to a smooth paste. If too thin, add some shredded coconut (raw, dried) to thicken it. Chill and serve. Great to use on fruit, as a dip, or on raw breads or crackers.
GUACAMOLE
2 Avocados ripe 1/2 Red onion 1 -2 Serrano chilies (minced with stems and seeds removed) 2 tbsp. Cilantro leaves (chopped finely) 1 tbsp. Lime juice (fresh squeezed) 1 dash grated black pepper 1/2 Tomato (chopped)
Cut the avocados in half and remove the pit. Scoop out the avocado from the peel. Mash the avocados in a bowl with a fork. Add the chopped onion, cilantro, lime juice (lemon if you like). Add the chili peppers a bit at a time until you get to the taste desired. Stir in the tomatoes just before serving. Use flax crackers for dipping if desired. Chopped veggies are good to dip with too!
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SUN-DRIED TOMATOES
3 lbs. Pear tomatoes ripe 1 tsp. Celtic Sea Salt Slice the tomatoes thinly. Sprinkle lightly with Celtic Sea Salt. Arrange on a dehydrator sheet. Dehydrate for 12-24 hours at 110 degrees. Let cool and store in a cool dry place. These tomatoes can be used in many recipes.
If we're not willing to settle for junk living, we certainly shouldn't settle for junk food. ~Sally Edwards
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MINT VINAIGRETTE
2 c. Olive oil (Extra Virgin) 1/4 c. Lemon juice (fresh) 1/4 c. Apple cider vinegar 1/4 c. Mint leaves (fresh) 1 tbsp. Ginger (fresh sliced)
Combine all ingredients into a blender and blend until smooth. Stores in the fridge for 7 10 days.
CORIANDER CHUTNEY
1/4 c. Lemon juice (fresh) 1/2 c. Water 1 bunch Cilantro (coriander) leaves and stems 1/2 c. Coconut (fresh and grated) 2 tbsp. Ginger (minced) 1 tsp. Honey (raw) 1 tsp. Celtic Sea Salt 1/4 tsp. Black pepper
Blend the ingredients until it becomes a chunky paste. Can be stored in the refrigerator for up to one week. Use as a topping or eat straight. Great for dipping with flax crackers.
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AVOCADO DELIGHT
2 Avocados 1 stalk Celery 1/4 Bell pepper green 2 slices tomato 1 tbsp. Nama Shoyu (raw soy sauce) 1 tbsp. Walnuts (ground and raw) 2 Olive black Scoop out the center of the avocados. Put the avocados into a bowl and mash. Chop the celery, green pepper, tomato and olives. Mix all the ingredients together except the olives. Fill the avocado shells with the mixture and garnish with the olives.
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WALNUT PESTO
1 c. Walnuts (raw soaked 24 hours) 6 clove Garlic (minced) 3c. Basil leaves (fresh) 1 tsp. Lemon Juice (freshly squeezed) 1 1/2 c. Olive oil (extra virgin) 2 tbsp. Celtic Sea Salt 2 tsp. Pepper (black organic) Put the walnuts, garlic, basil, and lemon juice into a food processor and process until chunky. Add the remaining ingredients and blend until smooth. Season to taste.
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Blend the Parsley, coriander and garlic in a food processor until finely chopped. Blend in the lemon juice, paprika, cumin and cayenne pepper then salt to taste. Add the oil and process until completely mixed. Adjust seasoning to taste.
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TABOULEH
1/3 c. Sunflower seeds (raw processed in food process until small bits) 1/3 c. Pine nuts (raw) 4 c. Water (filtered) 2 cloves Garlic (chopped) 1/4 c. Lemon juice (fresh squeezed) 1/4 tsp. Cayenne pepper 1/4 c. Olive oil (extra virgin) 4 Scallions (minced) 2 1g. Tomatoes (chopped) 1 c. Parsley (freshly chopped) 1/2 c Mint (freshly chopped) Soak the sunflower seeds and the pine nuts in water for about an hour drain and rinse. Combine the garlic, lemon juice, cayenne pepper, olive oil. Put the ingredients in a blender and blend until mixed. Combine the seeds and nuts with the remaining ingredients. Pour the dressing over the mixture. Mix completely. Chill for 2 hours and serve.
The body becomes what the foods are, as the spirit becomes what the thoughts are. Khemetic Saying Temt Tchaas: Egyptian Proverbs, Muata Ashaya Ashby, ed. 1994
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Make a bed with the spring mix. Layer the fruits and vegetables in a circular eye appealing pattern on the bed of spring mix. Top with your favorite dressing or an Agave nectar, balsamic vinegar and olive oil mix.
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1 1g. Cucumber 1/4 lb. Wakame seaweed (Dried or Fresh) 4 Tbsp. Rice wine vinegar 1 Tbsp. Agave nectar (Raw) 1/2 tsp. Celtic Sea Salt 3 Tbsp. Nama Shoyu (Raw soy sauce) If using dried seaweed soak until softened. Slice the cucumber in half and then take each half and slice thinly at an angle making nice half moon shapes. Put the salt over the cucumber slices and set aside for about 30 minutes. Squeeze the cucumber slices to remove the excess liquid. Mix the Nama Shoyu, Agave nectar and the rice wine vinegar into a cup. Cut the Wakame seaweed into bit sized pieces. Mix the cucumber and seaweed together in a bowl and the pour in the rice wine mixture. Mix well and serve.
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I would feel more optimistic about a bright future for man if he spent less time proving that he can outwit Nature and more time tasting her sweetness and respecting her seniority.
E. B. White (1899 - 1985)
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SUNOMONO
(Japanese Cucumber Salad) 1 med. Daikon Radish 1 med. Cucumber 5 Tbsp. Rice wine vinegar 2 Tbsp. Agave Nectar (Raw) 1 tsp. Celtic Sea Salt Peel the outside of the Daikon. Either grate into strips or use a spiralizer (saladdaco) to make long strips. Slice the cucumber in half. Take the half and slice at an angle making thin half moon shaped slices. Put the cucumber and Daikon in a bowl and sprinkle the sea salt over them and let set for about ten minutes. After the cucumbers and radish have set for the allotted time rinse them in a strainer. Mix the Agave and the rice wine vinegar in a cup. Put the vegetable mix in a bowl and pour the rice wine/Agave mix on the cucumbers and Daikon. Let set for about 15 minutes and serve.
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GAZPACHO
(What a soup!) 5 1g. Tomatoes 1 1g. Cucumber (peeled) 1 sm. Sweet onion 1 Bell pepper (green) 4 cloves Garlic 1 bunch Cilantro (stemmed) 1 Tbsp. Balsamic vinegar 4 c. Tomato juice (raw and juiced in juicer) Celtic sea salt and pepper to taste 2 Limes Juiced
Chop up your vegetables coarsely and puree in a food processor. Mix the garlic and the cilantro in. Put in a large mixing bowl and then add the vinegar, lime juice and the tomato juice until you get to the thickness desired. Season to taste. Serve chilled.
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FENNEL-ORANGE SALAD
1/2 c. Olive oil (extra virgin) 1/2 c. Wine or rice vinegar 1 tsp. Mustard (ground) 1 clove Garlic (crushed) 1 tsp. Honey (raw) Salt and pepper to taste 1 tsp. Orange zest 1 tbsp. Orange juice (organic) 3 tbsp. Raisins (organic) 2 heads Fennel (sliced) 3 Oranges organic (segmented) 3 spring onions (sliced) 3 tbsp. pecan halves sprigs of watercress Combining first 6 ingredients in a blender and blend slowly until mixed. Mix together 5 tbsp. of the dressing, the orange zest, and orange juice. soak the raisins in this mixture for about 45 minutes. Arrange fennel and orange segments on 4 individual plates, top with spring onions, pecans, and dressing. Spoon raisins in the center and garnish with watercress sprigs.
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1/4 c. Honey (raw) 2 tbsp. Lime juice (freshly squeezed) 1 lb. honeydew melon pieces, or cantaloupe 1 c. blueberries Mix the honey and lime juice in a small bowl. Mix the melon and blueberries in another bowl. Add the honey dressing. Gently toss and serve
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1 1g. bunch Spinach 6 Oranges 1 Onion (Vidalia) 4 tbsp. Water 2 tbsp. Apple Juice (fresh squeezed) 1 tsp. Rice wine vinegar 1 clove Garlic 1 tbsp. Agave Nectar Peel the oranges and cube. Tear the spinach into bite sized pieces. Chop the onion into small pieces. Toss the three ingredients in a bowl. Blend the remaining ingredients in a blender until smooth. Pour over the salad mix and then serve.
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In a shaker combine the oil, vinegar, garlic, Agave nectar, salt and red pepper. Shake until well blended. Put the bean sprouts and scallions in a bowl. Apply the dressing and toss. Top with the hemp nuts. Enjoy.
To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Buddha
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GINGER DRESSING
1 c. Nama Shoyu 2 tbsp. Garlic (minced) 2 tbsp. Ginger (grated) 2 tbsp. Olive oil (extra virgin) 1 tsp. Chili oil 1/3 c Lime juice (fresh) 1/4 c. Rice wine vinegar 1 tsp. Onion (minced)
Put the ingredients into a blander and combine. Chill before serving.
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ORIENTAL DRESSING
1 c. Olive oil (extra virgin) 1/3 c. Honey (raw) 1 c. Apple cider vinegar 1/4 c Hemp nuts 1/4 c Ginger (minced) 1/4 tsp. Garlic (minced) 1 tsp. Hemp nut oil 1/4 tsp. Red pepper flakes
Put the ingredients into a blender and blend until mixed. Chill before serving.
Put the ingredients into a blender and blend until smooth. Use Celtic sea salt and pepper to taste. Garnish with hemp nuts or chopped vegetables of your choice.
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MUSHROOM GRAVY
1/4 c. Cashew butter (raw) 1 c. Water (filtered) 2 c. Mushrooms (portabella) 2 tsp. Nama Shoyu 1/2 tsp. Celtic sea salt Place all the ingredients into a blender and blend until smooth. Pour over your favorite dish.
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FRUIT SALAD
1 c. Honeydew melon (cubed) 1 c. Cantaloupe (cubed) 1 c. Grapes green 1 c. Grapes red 3 Kiwi sliced (peeled) 1 c. Pineapple (cubed) 2 Oranges (peeled and cubed) 2 Peaches (pitted and cubed) 2 Apples (peeled, cored and cubed) 1/2 c. Agave Nectar (raw)
Put all the fruit into a bowl. Pour on the agave nectar and mix completely. Serve cold.
CUCUMBER DRESSING
1/2 c. Brazil nuts (soaked overnight) 1/4 tsp. Dill weed 1/4 tsp. Nama Shoyu 1/4 c. Cucumber (chopped) 1 tsp. Onion (chopped) 1/2 c. Olive oil (extra virgin) Put the ingredients in a blender. Blend until smooth. Chill for several hours before using. Great for salads, vegetables or what ever you like!
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Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend to them all the care, kindness and understanding you can muster, and do with no thought of any reward. Your life will never be the same again.
-Og Mandino
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Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything.
Thich Nhat Hanh
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MELON STEW
(Cold, delightful fill yourself up on this one)
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1 c. Orange juice (fresh squeezed) 3 tbsp. Lime juice (fresh squeezed) 2 tbsp. Honey (raw, unheated, unfiltered) 1 med. Cantaloupe (peeled, seeded and chopped) 1 med. Honeydew melon (peeled, seeded and chopped) 1 c. Apple juice (freshly juiced) Put the orange juice, lime juice and honey and 1/4 of the cantaloupe and honey dew into a blender and puree. Put the remaining melon into a large bowl. Pour on the puree and stir in the apple juice. Keep cool until you are ready to serve.
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MEXICAN CHILI
(South of the border flavor) 1/2 head Cabbage (red) 2 tbsp. Olive oil (extra virgin) 1/2 c. Sun Dried tomatoes (soaked) 2 Green onions (chopped) 1 Tomato (Roma) (diced) 1/2 c. Peas 1 tsp. Celtic Sea Salt 1/2 tsp. Chili Powder (organic) 1/2 tsp. Cumin (ground) Put the cabbage and the sun dried tomatoes into a food processor and chop until it is a coarse consistency. Add the remaining ingredients into a large bowl with the cabbage mixture. Eat as is. If you want it warm place into a glass dish and put in a dehydrator at a low temp (110 or below) for a couple of hours and then serve.
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Take the spinach leaves and roll into a roll. Slice into strips. Repeat until you have cut all the spinach. Toss the hemp nuts, almonds, spinach, cherries, peas, and onion into a large mixing bowl. Whisk the olive oil, lemon juice and garlic into a small bowl. Pour on the main dish and mix. Add celtic sea salt and pepper to taste. Chill for 45 minutes to bring out all the flavors.
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TACOS
(Yummy taste treat) 1/2 Avocado 3 slices green pepper 2 slices each red and yellow pepper 1 Thin slice of sweet Onion 1/2 c. broccoli and cauliflower florets 1/2 c. Pico de gallo salsa 1 tbsp. Lemon juice 1 tsp. Galic (minced) Celtic Sea salt and pepper to taste 3 Leaves of romaine, green leaf, collard greens or red leaf lettuce Blend the avocado, one slice of bell pepper and the onion to a chunky consistency. Season to taste with lemon juice, minced garlic, and Celtic Sea salt, thus making raw guacamole. Cut the remaining peppers into long pieces. Take a leaf of lettuce and put on a layer of the avocado mixture. Continue to layer with peppers, onion, broccoli, and cauliflower. Top with Pico de Gab and fold in half or roll up sides.
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In a food processor put the sunflower seeds, olive oil and Celtic sea salt and blend into a rice like consistency. The olive oil will help hold the mixture together. (Optional add 1 tsp. of Agave Nectar to sweeten like sushi rice). Take your vegetables of choice and thin slice them into strips about the width of the nori sheet if possible. Take a sheet of Nori and moisten slightly. Put a layer of your sunflower mix over 3/4 of the sheet. Put the vegetable strips in a row across the sunflower mix. Roll the nori into a roll and moisten the end to make a seal. Cut into 1 inch lengths. Serve with Nama shoyu, Wasabi (or blended horse radish). Add a bit of pickled ginger to clean the pallet.
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MEAT LOAF
(A great main dish for the family) The Loaf 1 c. Almonds Raw (soaked for 24 hours) 1 c. Sunflower seeds Raw (soaked for 24 hours) 1 c. Walnuts Raw (soaked for 24 hours) 3 4 cups Assorted Veggies (Bell pepper assorted colors, Garlic, mushrooms, squash, carrots, onion a slice or two, celery, tomatoes, etc)
Drain and rinse the nuts. Put the nuts and the veggies through a juicer (masticating) to remove as much moisture as possible. Take the pulp hand mix until the mixture is thoroughly mixed. If the mixture seems to dry, add a little extra virgin olive oil Add your favorite spices to season the mixture. Take a teflex sheet and for the dough into a loaf. Spread the sauce over the loaf evenly. Put into a dehydrator set at 100 degrees for about 4 -5 hours. Serve immediately. Enjoy! The Sauce 1 c. Tomatoes (chopped) 1/2 c. Sun Dried tomatoes (soaked in 1 c water for about 30 minutes) 2 slices Onion 1 small piece of Chili Pepper 1 clove garlic 3 4 Dates (pitted) 1 tsp. Olive Oil (extra virgin)
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GREEN GAZPACHO
2 c. Tomatillos 1 1g. Cucumber (peeled and diced) 1 med. Bell pepper green 3 Green Onions (trimmed and chopped) 1 sm Jalapeno (seeded and diced) 1/4 c. Mint leaves (finely chopped) 1/2 c. Walnuts (chopped and soaked for 24 hours) 2 tbsp. Olive oil (extra virgin) 1 tbsp. Red wine vinegar 1 clove Garlic (minced) 1 tsp. Agave nectar (raw) 1/4 tsp. Celtic Sea Salt 1/4 c. Water Put the tomatillos in a blender and puree. Pour the ingredients into a mesh strainer over a bowl. Push as much of the pulp and juice through the mesh leaving the seeds in the mesh. Put the pulp back into the blender and add the cucumber, bell pepper, green onions, jalapeno pepper and 1/4 c. mint. Pulse to chop finely. Add the walnuts, olive oil, vinegar, garlic, agave nectar and salt and blend to a chunky puree. Add the water a little at a time. Chill until serving time.
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VEGETABLE KABOBS
2 Bell pepper green (cut into 6 wedges) 2 Bell pepper red (cut into 6 wedges) 12 Mushrooms 12 Pearl onions (raw) 12 Cherry tomatoes 1 tbsp. Nama Shoyu 1 tbsp. Olive oil (extra virgin) 1 tsp. Basil fresh chopped 1/2 tsp. Oregano Skewer the peppers, mushrooms, onions and tomatoes. Mix the Nama Shoyu, olive oil and spices in a blender. Brush on the skewers. Put in a dehydrator for 2 hours at 110 degrees. Serve while warm.
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STUFFED PEPPERS
6 Bell peppers 2 Onions (Vidalia diced) 2 tbsp. Olive oil (extra virgin) 1 c. Corn kernels (fresh raw) 1/2 c. Tomato (diced) 2 c. Sunflower seeds (raw) (chopped in a blender) 1 tbsp. Nama Shoyu 1/4 c. Walnuts (raw) (chopped) Remove the tops on the peppers. Clean out the seeds. Take the onions, olive oil, corn, tomato, sunflower seeds and Nama Shoyu and process in a food processor until it is a chunky mixture. Stuff the peppers and top with the walnuts. You may sprinkle some olive oil over them before serving.
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MARINATED VEGETABLES
1 c. Peas fresh (or frozen not cooked) 1 c. Snow peas 1 c. Broccoli (chopped) 1 c. Carrots (diced) 1 c. Zucchini (diced) 1/3 c. Olive oil (extra virgin) 3 tbsp. Lemon juice (fresh squeezed) 1/8 tsp. Black pepper 1 tbsp. Nama Shoyu 1 tsp. Basil (fresh chopped) 2 tbsp Onion (chopped) 1/2 tsp. Dill Weed
Mix all the vegetables in a salad bowl. Take the remaining ingredients and put in a blender. Blend until smooth. Pour the sauce over the vegetables and refrigerate for a couple of hours. Serve and enjoy!
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SPAGHETTI
9 - 13 Sun dried tomatoes (soak for about 1/2 hour) 1 1g. Tomato 1 Bell pepper red 1 Celery stalk 1 clove Garlic 1/4 Onion Sweet 1/4 c. Basil fresh 1 1g. Cucumber (or zucchini) Salt and pepper to taste (Celtic sea salt)
Put all the ingredients into a blender except the Cucumber (or zucchini). Blend until smooth. Add Celtic sea salt and pepper to taste. Take the cucumber (or zucchini) and cut into thin spaghetti like strips using a saladdaco spiralizer or a Julianne peeler. Put the spaghetti on a plate and pour the sauce over it. Garnish with some ground walnuts or pecans.
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Section: D - Vegetables
WATERMELON SALSA
(A refreshing dish) 2 c. Watermelon (chopped) (remove seeds if desired) 1 c. Pineapple (chopped, fresh) 1 c. Mango (chopped) 11/2 Tbsp. Lime juice 1 c. Scallions (trimmed and chopped) 1/2 c. Cilantro (chopped) (optional) Celtic Sea Salt and pepper to taste Mix all the ingredients into a mixing bowl. Season with salt and pepper prior to serving. Great as a dip, side or main dish if you love it that much!
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AVOCADO SALSA
(South of the border taste)
2 med. Avocados (peeled and chopped) 2 Tomatoes (ripe and chopped) 6 Green onions (chopped) 1/2 c. Cilantro (chopped) 1/2 Jalapeno pepper (chopped finely) 2 tbsp. Lime juice 1 tsp. Cumin seed (ground finely) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Pepper Mix all the ingredients together in a large bowl. Let the mixture sit at room temperature for about an hour. Serve with flax crackers, Cucumber slices or your favorite vegetable slices or sticks. Can be served as a side dish or main if you love it! Use it as a topping on a spring mix salad.
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Combine the ingredients and chill overnight! Use as a topping, side dish, dip or main dish.
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Combine ingredients into a bowl and season to taste. Cover and chill for about 30 minutes.
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MINTED TOMATOES
(What a mint combo) 1 1/4 lb. Tomatoes (sliced) 1 tbsp. Balsamic vinegar 2 tbsp. Olive oil (extra virgin) 1 tbsp. Mint (fresh, chopped) 1/8 tsp. Celtic Sea Salt 1/2 lb. Spring mix salad greens Line a plate with the spring mix. Arrange the tomatoes on the greens in a circular pattern, combine the remaining ingredients in a blender and blend. Pour the mixture over the tomatoes and serve.
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SALSA
(Not just for a dip any more!) 1/2 c. Scallions (chopped) 1 c. Cilantro (fresh chopped) 6-8 cloves Garlic (minced) 1/4 c. Oregano (fresh chopped) 2 tbsp. Jalapeno pepper (minced) 1 Red Pepper (chopped) 2 Yellow peppers (chopped) 1/4 c. Olive oil (extra virgin) 3 tbsp. Lime juice (fresh squeezed) Celtic Sea salt and pepper to taste Toss the ingredients into a food processor and process into a chunky mix. Once it is all mixed, cover and chill for at least an hour or two
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VEGETABLE SALAD
1/2 c. Carrot (raw grated) 1/2 c. Cauliflower (raw chopped) 1 c. Peas raw (can come from frozen do not cook) 1/4 c. Olives (oil or sun cured) 3 tbsp. Apple cider vinegar 1 tsp. Agave Nectar (raw) 1/4 c. Sun-dried Tomatoes Dash Black pepper
In a large bowl combine the first four ingredients. Soak the sun-dried tomatoes in enough water to cover for 30-45 minutes. After soaking, combine the tomatoes with the rest of the ingredients and blend in a blender for a few seconds. Pour over vegetables and chill for an hour before serving.
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Salad
1/2 c Almonds (raw slivered) 2 tbsp. Hemp nuts 1A head Cabbage 4 Green onion (sliced) Prepare the dressing 1-2 hours before putting on the salad. Mix the salad ingredients. Pour on the dressing and serve.
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ZUCCHINI SALAD
3 Carrots (organic) 6 Zucchini 1/2 Onion 1/2 Bell pepper 1 clove Garlic 1/2 tsp. Thyme (fresh chopped) 1 dash Pepper 1/2 c. Water 2 tbsp. Apple Cider vinegar 1 tsp. Basil Tomato wedges for garnish (one tomato) Shred the carrots, zucchini and onion. Dice the bell pepper, mince the garlic and toss all the vegetables together in a salad bowl. Put the remaining ingredients into a blender and blend for a few seconds. Add the dressing to the vegetables and chill for a couple of hours. Garnish with tomato wedges.
SWEET CUCUMBERS
c. Brown Rice vinegar 1 tbsp. Honey (raw) 3 tbsp. Nama Shoyu 1 tsp. Ginger (fresh grated) 1/8 c. Water (filtered) 2 Cucumbers (sliced) 2 Green onions (diced) 2 tbsp. Basil (fresh chopped) Mix the vinegar, honey, Nama Shoyu, ginger and water in a blender and blend well. Put the remaining ingredients into a bowl and pour the dressing over the vegetables. Cover and chill for several hours. Serve and enjoy!
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MASHED POTATOES
4 c. Cauliflower 1 c. Macadamia nuts 1/4 c. Hemp nut oil 1 tsp. Celtic sea salt 1/4. tsp. Pepper black 1/4 tsp. Paprika Put the ingredients into food processor and blend until a lumpy smooth. Next put on a teflex sheet and dehydrate at 100 degrees for 4 5 hours until warm. Top with mushroom gravy.
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CORN SALAD
2 Ears corn (organic) (raw) 1 Bell pepper red (chopped) 1 Bell pepper green (chopped) 1 Tomato (chopped) 1/4 c. Onions red (chopped) 2 tbsp. Lemon juice (fresh squeezed) 1 tbsp. Olive oil (extra virgin) 2 cloves Garlic (minced) Cut the corn from the cob into a bowl. Add the remaining ingredients and mix well. Chill before serving.
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FLAX CRACKERS
2 c. flax seeds 4 c. water 1 1/2 c. Sun Dried Tomatoes 2 c. water 2 tbsp. Chili powder (organic) 1 tsp. Celtic Sea Salt 1 tbsp. Crushed Red pepper 2 tbsp. Italian Herbs (organic) 3 med. Tomatoes (organic) 3 cloves Garlic 1/2 c. Onion (Sweet) 2 c. Bell pepper (various colors) (chopped) In a large mixing bowl put the Flax seeds and the 4 cups of water and let soak for 30 minutes. Most of the water should be absorbed. Put the sun dried tomatoes in a bowl with the 2 cups of water and let soak for 30 minutes. After the sun dried tomatoes have soaked, put them in a blender water and all. Add the garlic (chopped), salt, and herbs. Blend until smooth. Pour into a large mixing bowl. Now blend the flax seeds. This should be done in stages because the flax will get very doughy and hard on the blender. After the flax is done combine it with the sun dried tomatoes mixture. Stir until completely blended. Now, take a teflex dehydrator sheet and put a scoop of the dough on the sheet. Spread it out evenly over the entire sheet. Take the tomatoes and slice them thinly. Place the tomatoes on the mix to decorate the crackers. Sprinkle the bell peppers over the cracker mix. It makes approximately three teflex sheets out of this mix. So make sure to have enough veggies left to do all the sheets. Now put in a dehydrator for 15-24 hours at 110 degrees. 3/4 of the ways through flip the crackers over to dry on both sides. An hour or two before the crackers are done cut them into squares or other shapes (triangles, etc.). Put in a sealed container after they are finished and totally cooled down. Enjoy with a dip or as crunches on a salad or a great crunchy snack.
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CARROT BREAD
1 c. Almonds (raw soaked 24 hours) 2 c. Carrots (finely grated) 1 tsp Celtic Sea Salt 3 stalks Celery 1 tbsp. Honey (raw) 1 tsp. Nutmeg 1 tsp. Cinnamon 1/2 c. Raisins Drain the almonds and put into a blender. Blend completely. Pour the nuts into a cheese cloth and squeeze to remove as much moisture as possible. Mix all the ingredients in a large bowl. Combine to make sure the ingredients stay stuck together. Mold into loaf forms about 1/2 inch thick on a teflex sheet. Dehydrate at 110 degrees for 8 15 hours. Check often. You want it to stick together but not be too dry. Enjoy!
FALAFEL
1 c. Walnuts (soaked for 12 hours) 1 c. Pecans (soaked for 12 hours) 1/2 c. Hemp nuts 1/4 c. Parsley (chopped) 1/4 c. Cilantro (coriander) (chopped) 1/4 tsp. Pepper black 2 tbsp. Lemon juice (fresh squeezed) 1 tsp. Cumin 1 tsp. Celtic sea salt 1/4 c. Water (filtered) Put all the ingredients into a food processor and blend to a smooth paste. Make small squares with the paste about 1 1/2 square and 1/2 thick and place them on a teflex sheet. Dehydrate until the outsides are crispy about 8 12 hours. Turn the patties over once during drying.
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PIZZA
Crust 1 1/2 c. Wheatberries (sprouted) 1/4 c. Olive oil (extra virgin) 2 tbsp. Basil (fresh chopped) 2 tbsp. Oregano (fresh chopped) 2 tbsp. Rosemary (fresh chopped) 1 tsp. Celtic sea salt 2 cloves Garlic 2/3 c. Flax seed (soak in a 1 1/2 c. water for about 20 minutes) Combine all the ingredients (except flax seeds) in a food processor and blend into a paste. Put the paste and flax seeds into a bowl and mix completely. Make two crusts from the mixture and place on teflex sheets for your dehydrator. Dehydrate the crusts for about 10 15 hours or until dry. Spread the pizza sauce on the crusts. Top with vegetables of your choice bell peppers (all colors), onions, olives (sun or oil cured), egg plant, mushrooms and many different kinds of nuts what ever you want! Put back into the dehydrator for about 4 hours and serve warm.
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Pizza Sauce 1 c. Sun dried tomatoes 1 tbsp. Oregano 1 tsp. Rosemary 1 tsp. Celtic sea salt 1 clove Garlic (minced) 1 med. Tomato Roma 2 tbsp. Olive oil (extra virgin) Soak the sun dried tomatoes for about 30 minutes. Chop the roma tomatoes into small cubes. Take the sun dried tomatoes and all the ingredients, except the roma tomatoes, put into a blender and blend until it is a thick paste. Stir in the roma tomatoes until mixed.
Ralph Elliston
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DRIED FRUIT
3 -4 c. Fruit your favorites
Cut the fruit into thin sections. Put on a dehydrator sheet and dehydrate until dry. About 8 14 hours. Use for dipping, snacking, croutons on salads endless possibilities.
SPICY NUTS
2 tbsp. Nama Shoyu 2 tbsp. Chili powder 2 tbsp. Celtic sea salt 1 clove Garlic (minced) 1 c. Apple juice (fresh squeezed) 1 lb. Almond (raw soaked for 12 hours)
Mix all the ingredients, except the almonds, in a bowl. Add the almonds and soak for 4 5 hours. Spread the almonds on a teflex sheet and dehydrate for about 24 hours at 110 degrees.
CINNAMON PECANS 1 lb. Pecans raw soaked for about 12 hours and then drained 3 tbsp. Cinnamon ground organic 1 tsp. Celtic sea salt 5 tbsp. Agave nectar Take the pecans and stir them into the agave nectar. Now roll them in the cinnamon and salt mix. Spread on a dehydrator teflex sheet. Dehydrate for 24 or so hours. Enjoy.
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VEGETABLE TWISTS
1 Yam 1 Zucchini 3 Carrots 1 tbsp. Celtic sea salt Take a spiralizer ( saladdaco ) put on the curly setting and slice the vegetables into long thin strips. Salt to taste. Dehydrate for 12 hours or so. Can be eaten like they are or make your favorite raw dipping sauce.
CORN CHIPS
5 cobs Corn (sweet organic) 1 clove Garlic 1 Onion sweet 1 tbsp. Flax seed (ground fine) 1 Tomato Combine all the ingredients in a food processor and blend into a paste. If too dry add a little olive oil. Spread on a teflex sheet. Make it about 1/4 thick. Dehydrate for 24 hours. Turn the sheet over around the 15 hour mark to dry the bottom. Cut into shapes and serve. Eat with your favorite salsa.
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ZUCCHINI BREAD
2 c. Flax seeds (ground finely) 1 c. Walnuts (soaked 8 hours) 1 1/2 c. Goji berries (soaked for 4 hours) 1 c. Zucchini 2 tbsp. Cinnamon 1/2 tsp. Nutmeg 1 tsp. Celtic sea salt Grind the flax seed in a blender until fine. Put the walnuts into a food processor into a corse consistency. Process the goji berries and zucchini in a blender until smooth. Add some berry water to make the mixture blend easier. Combine all the ingredients into a large mixing bowl. Mix well. Form several loaves about 1 inch thick on teflex sheets. Dehydrate for about 10 15 hours at 110 degrees. The crust should be crunchy and the insides firm.
OATMEAL
1 c. Oat groats (soaked overnight) 1/2 c. Orange juice (fresh squeezed) 1/2 c. Raisins (organic) 1/2 c. Dated (chopped) 1/2 Banana (sliced) 1 tbsp. Honey (raw) 1/4 c. Coconut (shredded unsweetened) Stir this mixture together and enjoy.
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CINNAMON BREAD
4 c. Almonds (soaked overnight) 1 1/2 c. Flax seeds (raw ground fine) 1 c. Coconut oil 1/2 c. Honey (raw) 1 tsp. Cinnamon 1 c. Goji berries 1 tsp. Celtic sea salt Process all the ingredients in a food processor except the goji berries. Stir in the goji berries. With your hands make loaves about 4x 6x 1/2 thick on a teflex sheet. Dehydrate for 4 8 hours at 110 degrees. Eat right away or store for up to a week in the fridge.
To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. Buddha Let your food be your medicine and your medicine your food. Hippocrates Every mans spice box seasons his own food. Zora Neale Hurston
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Crust 1 c. Almonds (soaked 8 hours) 1/2 c. Walnuts (soaked 2 hours) 1/2 c. Raisins 1/8 c. Coconut Oil 1 Tbsp. Pumpkin spice (organic) 1 pinch Celtic Sea Salt 1 c. Sunflower seeds (raw soaked 2 hours)
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Crust directions Blend almonds and raisins in a food processor until paste. Add the rest of the ingredients and blend into a smooth paste. Press the mixture into a pie dish. Refrigerate to make hard and while preparing the filling. Filling 8 Pears (organic) 8 Dates (any variety but medjool) 1 c. Raisins 1 Lemon (juiced) 1/2 tsp. Cinnamon 1/4 tsp. Cloves 1/4 tsp. Nutmeg 1 1/2 Tbsp. Psyllium 1 pinch Celtic Sea Salt Put the ingredients into a food processor and blend into a sauce consistency. Take the crust and sprinkle some sunflower seeds on it. Spoon the filling into the crust over the seeds. Top with almonds, shredded coconut, apples, pears, or what ever you want! Server right away or chill to harden.
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1 c. Almonds (raw soaked 10 hours) 1/2 c. Walnuts (raw soaked 2 hours) 1/2 c. Raisins 1/8 c. Coconut oil (raw) 1 tbsp. Pumpkin spice 1 tbsp. Cinnamon 1 pinch Celtic Sea Salt 1 c. Sunflower Seeds (Raw soaked 2 hours)
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Blend the almonds and raisins in a food processor until a paste. Add the rest of the ingredients and blend until it is a smooth paste. Press into a pie dish. Refrigerate until you have your filling ready.
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CARROT TREATS
1 c. Sunflower seeds (raw) 1 c. Pecans (raw) 1/2 c. Water (filtered) 1 tsp. Vanilla bean powder 1/4 tsp. Lemon zest (fresh) 1 Carrot medium 1/2 c. Raisins 1/2 c. Goji berries Soak the nuts and vanilla bean in the filtered water for about 5 hours. Then blend in a blender with the remaining ingredients except for the raisins and Goji berries. When the mixture is smooth, stir in the raisins and Goji berries. Make into bars and dehydrate at 110 degrees for about 11 hours.
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STUFFED APPLES
2 1g. Apples 1 c. Pecans (raw chopped) 1/2 tsp. Cinnamon 1 tbsp. Honey (raw) 1/4 tbsp. Lemon Juice (fresh) 2 tbsp. Water (filtered) Core the apples almost to the bottom. Leave some of the base of the apple to keep the apple cup remaining firm. Take the apple insides, pecans, cinnamon, raw honey, lemon juice and water and blend to a chunky consistency. Fill the apples with the mixture. Top with cinnamon and serve. You can chill in a freezer for an hour before serving for a crisp freshness.
FRUIT BALLS
1 c. Dates (pitted) 1/4 c. Walnuts 1/4 c. Oat groats (soaked 10 hours) 1/4 c. Carob powder (raw) Drain and rinse the oat groats. Place all the ingredients into a food processor and blend until the mixture is all thoroughly combined. Wet your hands and fashion balls about 1 in size. Place on a plate covered in wax paper. Refrigerate for up to two weeks.
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BERRY POPS
1 c. Strawberries (hulled) 1 c. Blueberries 1/2 c. Red Raspberries 1/3 c. Apple Juice (fresh squeezed) 3 tbsp. Agave nectar (raw) 12 Popsicle sticks Blend all the ingredients into a smooth mixture. Pour mixture into ice cube trays and insert sticks. Freeze for 8-12 hours before serving.
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APPLE/APRICOT SAUCE
4 Apricots (dried) 4 Apples 1/4 c. Apple Juice (fresh squeezed) 1/2 c. Honey (raw) Cover apricots with water and soak for an hour or two until soft then drain. Put all the ingredients into a blender and blend until smooth. Chill and serve.
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CHOCOLATE MOUSSE
3 Avocados 1/2 c. Honey (raw) 1 1/2 tbsp. Coconut oil 1/2 c. Raw carob powder 4 tbsp. Cacao powder (ground from raw cacao nibs) 1 pt. Blueberries or sliced strawberries 1/4 c. Mint leaves Cut the avocados in half, remove the pits and scoop out the flesh into a blender. Add the coconut oil and blend until smooth. Spoon in the carob and cacao powder and blend until smooth. Layer the berries in a bowl and pour on the pudding. Top with some mint leaves. Can also be topped with finely chopped raw pecans.
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COCONUT BALLS
1/2 c. Cashew butter (raw) 1 c. Coconut (shredded) 1 tbsp. Honey (raw) 1/2 c. Dates (pitted chopped) 1/4 tsp. Celtic sea salt In a food processor, process all the ingredients to a thick paste. Take tablespoon sized scoops out and roll into balls in you hands. Place on a plate and chill. Will last about a week in the fridge. Only those who will risk going too far can possibly find out how far one can go. T.S. Eliot (1888-1965) American poet
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MUSHROOM SAUCE
1/4 c. Cashew butter (raw) 1 c. Water (filtered) 2 c. Mushrooms (portabella) 2 tsp. Nama Shoyu (raw soy sauce) 1/2 tsp. Celtic Sea Salt 4 tbsp. Mushrooms (finely chopped) In a food processor mix the cashew butter and water until smooth. Add the remaining ingredients except the chopped mushrooms. Blend until it is a creamy smooth consistency. Pour over your desired dish and top with the chopped mushrooms.
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ISLAND SMOOTHIE
1/3 c. Coconut milk 1/2 Mango (peeled and cut into slices) 1/4 Papaya ( peeled and cut into chunks) 6 Strawberries 2 Dates (pitted and chopped) 1 tsp. Agave Nectar (raw) 2 tbsp. Bee pollen Blend all ingredients together. Feel free to add water or crushed ice to thin, if the smoothie is too thick.
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TANGERINE AMBROSIA
2 Tangerines (peeled and segmented) 2 Pink grapefruits (peeled and segmented) 1 tbsp. Mint leaves (chopped) 2 tbsp. Orange juice 2 tsp. Honey (raw) 2 Mint sprigs (fresh optional) Combine tangerine and grapefruit segments in a bowl. Stir in chopped mint. Stir together orange juice and raw honey in a separate bowl and pour over fruit. Toss gently. Cover and chill at least 1 hour to blend flavors. Serve garnished with mint if desired.
VINAIGRETTE
(A good simple dressing) 1/2 c. Apple cider vinegar 1 tsp. Mustard (dried and ground) 1/2 c. Olive Oil (extra virgin) Put the ingredients into a shaker bottle and shake until mixed. Use on salads or other dishes.
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WASSAIL
2 qt. Apple juice (fresh squeezed) 1 pt. Cranberry Juice fresh 1/2 c. Agave Nectar (raw) 2 tbsp. Cinnamon 1 tsp. Allspice 1 sm. Orange 5 - 8 Cloves Peel and section the orange. Put cloves into the orange. Put it and the rest of the ingredients into a blender and blend lightly. Put in a container and chill for 5 hours. Serve. If you want it warm put in a coffee mug and place in hot water gently warming until it is warm but not hot or boiled. That will kill the enzymes.
LEMONADE
4-5 Lemons 2 qt. Water (filtered) 2-3 tbsp. Honey (raw) Juice the lemons into a blender. Add the water to the lemon juice. Put in the raw honey, go with 2 tbsp. first to see if it is as sweet as you want, if not add more honey. Blend the mixture until all is mixed completely. Taste to see if you want it sweeter. Chill in the fridge for up to a week.
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CRENSHAW SMOOTHIE
3 c. Crenshaw melon 1 c. Orange juice 1 Banana (frozen) 2 tbsp. Honey (raw) Put all the ingredients into a blender and blend until smooth. Put in cups and freeze for a few hours (about 3 hours). Serve!
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In a juicer, juice all the ingredients. Serve immediately. May be served on crushed ice. Kelp may be added let soak for 5 10 minutes before drinking. Use kelp granules.
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ALMOND MILK
1 c. Almonds (raw) 1 c. Water (filtered) 1 tsp. Honey (raw) Soak the almonds over night (24 hours). Blend the almonds and filtered water in a blender until a smooth mixture. Take a cheese cloth and strain the nut milk into a bowl or jar. Add the raw honey and stir. Chill and use within a couple of days. You can drink straight or used in many recipes. Save the nuts for nut bread or to add to other recipes.
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ORANGE BUNNY
4 -6 Carrots 4 -6 Oranges 1 tbsp. Agave Nectar (raw) 1 c. Ice crushed (filtered water) Juice the carrots and the oranges. Put in a blender with the ice and agave nectar. Blend until mixed. Serve immediately!
GREEN SMOOTHIE
1/2 hd. Romaine 1/2 bunch Collard greens 1/2 bunch Celery 1 bunch Kale 1 Apple 2 tbsp. Honey (raw) Chop all the greens completely. Bit by bit put the greens into a strong blender (add the greens slowly they can be tough on a blender). Add filtered water if needed to thin out the mixture. Core the apple and chop it up. Add the apple and the honey to the mixture. Blend until smooth. Serve right away to get all the enzymes!
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NOG
1/4 c. Almonds (soaked overnight) 1/8 c. Hemp nut oil 5 Dates (pitted) 1/2 Vanilla bean pod 1 tsp. Nutmeg 4 c. Water (filtered) Blend all the ingredients with 1 cup of the water. Blend until smooth then add the remainder of the water until completely mixed. Drink right away or if you like it chilled chill for a few hours then serve.
GOLDEN LOTUS
2 Oranges 2 Pears 2 Apples 1/2 c. Water (filtered) 2 tbsp. Ginger (minced) 1 tbsp. Honey (raw) Juice the oranges, pears, and apples. In a blender put the fruit juice, ginger, water and honey. Blend until completely mixed. Serve and enjoy. Can be made with very warm water.
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Recommended Books:
Man the Hunted Robert Sussman The Sunfood Diet David Wolfe Naked Chocolate David Wolfe Raw the UNcook Book Juliano Rawsome! Brigitte Mars Rainbow Green Live Food Cuisine Dr. Gabriel Cousin Living Foods for Radiant Health Elaine Bruce 12 Steps to Raw Foods Victoria Boutenko Secrets of the Alkaline Body Dr Jubbs Life Food Recipes Dr. Jubbs Eco Eating - Sapoty Brook
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www.livingnutrition.com Living Nutrition Magazines web site - Natural Hygiene www.fresh-network.com A UK raw information site www.davidwolfe.com David Wolfes personal raw site www.living-foods.com Fantastic site for raw food information and community www.treeoflife.nu Dr. Gabriel Cousins site - Tree of Life Rejuvenation www.alissacohen.com Alissa Cohens site on raw food health www.beautifulonraw.com Tonya Zavastas raw food information site www.goraw.com Raw food products website www.rawfoodlife.com Great raw food in the news information site www.rawfoodsnewsmagazine.com Raw food in the news
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Recipe Index
ALMOND MILK - 136 APPLE /APRICOT SAUCE - 121 ASIAN SPROUT SALAD - 57 AVOCADO BANANA SMOOTHIE 139 AVOCADO DELIGHT - 39 AVOCADO SALSA - 86 AVOCADO TOMATO SALAD - 97 BANANA COCONUT FROSTY SMOOTHIE - 117 BANANA DATE NUT DELIGHT - 113 BANANA NUT SMOOTHIE - 128 BANANA PUDDING CUPS - 118 BASIL TOMATOES - 35 BEET HEMP NUT SALAD - 47 BEET LOVERS SPECIAL - 76 BERRY POPS - 120 BLUEBERRIES AND MELON WITH HONEY LIME DRESSING - 55
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BUTTERNUT SQUASH SOUP - 61 CABBAGE GRAPE BOWL - 90 CARROT BREAD - 103 CARROT DILL SOUP - 63 CARROT TREATS - 117 CAULIFLOWER, MUSHROOM AND ONION SALAD 54 CHERRY APPLE SMOOTHIE - 129 CHERRY HEMP NUT POWER MEAL - 70 CHILLY FRUIT SCOOP - 122 CHOCOLATE MOUSSE - 122 CINNAMON BREAD - 109 CINNAMON PECANS - 106 COCONUT BALLS - 123 CORIANDER CHUTNEY - 38 CORN CHIPS - 107 CORN SALAD - 97 CRAN - POM JUICE - 135
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CRANBERRY, ORANGE SALSA - 87 CRENSHAW SMOOTHIE - 133 CUCUMBER AND FRUIT SALSA - 59 CUCUMBER DRESSING - 62 CUCUMBER SALAD - THAI STYLE - 50 DRIED FRUIT - 106 ENDIVE CITRUS SALAD - 55 FALAFEL - 103 FENNEL-ORANGE SALAD - 53 FLAX CRACKERS - 102 FRUIT BALLS - 119 FRUIT BOWL WITH ZESTY MANGO SAUCE - 88 FRUIT SALAD - 62 FRUITY NUT MIX - 121 GAZPACHO - 49 GINGER DRESSING - 59 GINGERED CARROT DELIGHT - 87 GOLDEN LOTUS - 138
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GREEN GAZPACHO - 75 GREEN SMOOTHIE - 137 GUACAMOLE - 36 HUMMUS 2 - 33 ISLAND SMOOTHIE - 128 ITALIAN GREEN BEANS - 92 JICAMA CHILE SALAD - 58 LEAN AND GREEN - 135 LEMON CREME PIE - 116 LEMONADE - 131 LIFE BLOOD COCKTAIL - 134 MANGO NECTARINE SALSA 40 MARINATED VEGETABLES - 79 MASHED POTATOES - 96 MEAT LOAF - 73 MELON BALLS WITH STRAWBERRY TOPPING - 133 MELON STEW 68 MEXICAN CHILI - 69
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MIDDLE EASTERN PESTO - 41 MIDDLE EASTERN PESTO WITH LEMON AND CORIANDER 52 MINT VINAIGRETTE - 38 MINTED LIME CARROTS - 88 MINTED TOMATOES - 89 MIXED VEGETABLE DRESSING - 39 MUSHROOM AND TARRAGON SALAD - 52 MUSHROOM GRAVY - 61 MUSHROOM PATTIES - 67 MUSHROOM SAUCE - 127 MUSHROOM SPINACH SALAD - 93 NOG - 138 OATMEAL - 108 ORANGE BUNNY - 137 ORANGE DATE DELIGHT - 89 ORANGE ONION SALAD - 56 ORIENTAL CABBAGE SALAD - 93 ORIENTAL DRESSING - 60 SPICY AVOCADO SOUP - 60 PAPAYA - LIME TROPICAL - 132
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PEACH ORANGE SMOOTHIE - 139 PEACHY PLUM PUDDING - 118 PEAR PIE - 114 PEAR SMOOTHIE BLAST - 136 PEAR SPREAD - 36 PICKLED GINGER - 127 PICO DE GALO - 32 PINA COLADA POPS - 120 PINEAPPLE CRANBERRY DELIGHT - 68 PINEAPPLE FRUIT BOAT - 113 PINKIE DATE BLAST - 129 PIZZA - 104-105 POPPERS - 34 RAINBOW CABBAGE SALAD - 91 RAINBOW OLIVE SALAD - 80 RAW HUMMUS - 31 RAW PIE CRUST -115 SALSA - 90
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SCOTTS POWER SMOOTHIE - 134 SOUTH SEAS FRUIT SALAD - 45 SPAGHETTI - 81 SPICY NUTS - 106 SPINACH GRAPEFRUIT SALAD - 95 SPINACH SALAD WITH GARLIC - 51 STRAWBERRIES AND CREAM - 123 STRAWBERRY BANANA SMOOTHIE - 132 STUFFED APPLES - 119 STUFFED DRIED TOMATOES - 92 STUFFED PEPPERS - 78 STUFFED TOMATO CUPS - 96 SUMMER MELON LOVE - 77 SUN-DRIED TOMATOES - 37 SUNFLOWER SEED SUSHI - 72 SUNOMONO - 47 SUNSHINE SALAD DRESSING - 35 SWEET & SOUR HEMP NUT SALAD - 56 SWEET AND SOUR KABOBS - 74
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SWEET AND SOUR SAUCE - 37 SWEET AND SOUR ZUCCHINI - 69 SWEET AVOCADO SPROUT SALAD - 50 SWEET CABBAGE DELIGHT - 48 SWEET CUCUMBERS - 94 TABBOULEH - 42 TACOS - 71 TANGERINE AMBROSIA - 130 TASTY STUFFING - 101 THE GREEN MACHINE - 51 TOMATO SPROUT WRAP - 76 VEGETABLE KABOBS - 77 VEGETABLE SALAD - 91 VEGETABLE TWISTS - 107 VEGGIE FRIES - 33 VINAIGRETTE - 130 WAKAME SEAWEED SALAD - 46 WALNUT CRANBERRY SALAD - 82 WATERMELON SALSA - 85 WALNUT PESTO - 40
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WASSAIL - 131 WATERMELON WITH MINT AND LIME - 115 ZUCCHINI BREAD - 108 ZUCCHINI SALAD - 94
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My Favorites:
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More Favorites:
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Here is a partial sample of one of my free E-Newsletters: I just came back from and trip out of state. I was in a training seminar for a week and wasn't able to travel far to get something to eat. I was stuck in the hotel and only a few restaurants were close by. This didn't leave my many choices for dining. So it is lucky that I prepared for my trip in advance. When you are traveling or going to a friend or family member's home it is good to prepare. I knew that I would run into this situation and brought along some staples to get me by. Only having an hour to eat I would go to the closest cafe and get a mixed greens salad. I would have them hold the dressing, croutons, cheese and any other non-healthy foods. I then would add my own toppings which I carried in my back pack. I was able to make an ok meal into a nutritious healthy raw meal. Here is a fast recipe for traveling: Get one mixed greens or romaine salad with only vegetable toppings - no cheese, croutons, or cooked items Next add: 1/4 c. Raw Pecans 1/4 c. Raw Cashews 1/4 c. Organic Raisins 1/4 c. Goji Berries 1/4 c. Hemp nuts 1 sm. Orange Spread the nuts, raisins and berries over the salad. Toss with a fork. Squeeze the juice of the orange for
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dressing. Toss and enjoy. You can adjust the amounts of the topping for your own needs. Boy do I have a headache Not really, but if you have one here is some great information: I read an article recently that stated Dr. Nair at Michigan State University discovered that 20 cherries contain between 12 and 25 mg. of anthocyanins, which 10 times more potent at blocking the proinflammatory enzyme COX-2 than aspirin. Nair found that 20 cherries have pain blocking action similar to one or two aspirin. Most other berries contain high amounts of anti-inflammatory flavonoid compounds as well, especially blackberries, blueberries, boysenberries, and cranberries. Wouldn't it be wonderful if a doctor would say: "Take 20 cherries and call me in the morning."
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About the Author: Scott Jackson lost an amazing 105 lbs. in six months by changing his diet to 100% raw. He is a certified Raw Food Chef and Raw Food Coach through the Ekaya Institute. He has studied naturopathic health and herbal medicine for many years and has worked as a trainer for a large Nutraceutical company offering many herbal and health supplements. Scott holds a Master ranking in two martial arts styles. Through these studies, Scott, has learned about energy flow and healing. He has an in-depth knowledge of chi flow in the body and how foods effect it. He applies these teachings to his comprehensive program for health and wellness. Scott is available for seminars and coaching. He can be contacted at: Info@raw-licious.com Sign up for his newsletter at www.Raw-licious.com