March

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, The Raw Divas would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright 2008 by Tera Warner & Amy De Wolfe The Raw Divas Sisterhood is a trademark of The Raw Divas. All rights reserved. Published by: 2710 Thomes Ave. Suite 246 Cheyenne, WY 82001 www.therawdivas.com

July Menu Planner

Foods in Season in July (Partial List)
Prime Time
Avocado Bananas Basil Blueberries Broccoli Cabbage Carrots Cauliflower Celery Various Greens Citrus Cucumbers Figs (some varieties) Grapes Lettuce Pears Peppers Tomatoes Apricots Cherries Asparagus Strawberries Mangoes Spinach Wild Greens (dandelion, lambsquarter, etc.) Raspberries Nectarines Peaches Tomatoes

Also In Season
Papaya Pineapple Other fruits Nuts Most vegetables

Sisterhood

July Week 1
Monday Tuesday
Simple Fruit Meal (Apricots or Cherries)

Meal Planners
Wednesday
Honey Green p. 14

Thursday
Garden Blend (July Version) p. 12

Friday
Red-White and Blue Fruit Salad p. 26

Saturday
Summer Fruit Soup p. 21

Sunday
Mono-Melon Meal

Breakfast

Lunch

Detox Day! Enjoy as many green smoothies as desired during the day.

Peachy Green Smoothie p. 15 Bananas and Lettuce

Green Smoothie or Fruit Meal

Banana Milkshake p. 11

Freds Moms Salad p. 25

Green Smoothie

Green Smoothie

Fruit may also Raw Cambells be consumed Soup

New Gazpacho Tomato-Celery Soup p. 22 Enjoy fresh fruits of your choice with greens and/ or a green smoothie.

Pico de Gallo p. 17 Portobello Supreme p. 17 Greens

Dinner

p. 20 Simple Salad with Mango Dressing p. 29

p. 19 Salad with Creamy Kelp Dressing p. 27

Berry Delicious p. 12 Spinach Dip with Vegetables p. 18

Indicates a recipe where an ingredient must be soaked in advance

Sisterhood

July Week 2
Monday Tuesday
Green Smoothie

Meal Planners
Wednesday
Green Smoothie or Mono Fruit Meal

Thursday
Green Smoothie

Friday
Banana Berry Shake p. 11

Saturday
Peaches & Cream Ice Cream p. 34

Sunday
Mono Melon Meal

Breakfast

Lunch

Detox Day! Enjoy as many green smoothies as desired during the day. Fruit may also be consumed

Banana Milkshake p. 11

Banana Spinach Green Smoothie p. 11

Green Milkshake p. 13

Green Smoothie

Creamy Sunshine Salad p. 25

Durian Ice Cream p. 33

Dinner

Roquette Me Soup p. 21

New Gazpacho

p. 19

MangoBlueberry Cream p. 33 and/or Salad with Creamy Kelp Dressing p. 27

Mono Meal of Mangos and Wild Greens Peachy Green Smoothie p. 15

Entree of Fruit Not-YourMoms Stuffed Peppers p. 32

Mango Salsa with Lettuce p. 31 SpirooliSpaghetti p. 32

Green Arugula Salad Goddess Salad with Blueberry p. 25 Dressing p. 23

Indicates a recipe where an ingredient must be soaked in advance

Sisterhood

July Week 3
Monday Tuesday
Mango Raspberry Shake p. 14 Detox Day! Enjoy as many green smoothies as desired during the day. Fruit may also be consumed

Meal Planners
Wednesday
Cool Coconut Smoothie p. 12

Thursday
Peachy Green Smoothie #2 p. 15

Friday
Creamy Sunshine Salad p. 25

Saturday

Sunday

Breakfast

Papaya-Mango Summer Berry Pudding Soup p. 34 p. 21

Lunch

Green Smoothie

Green Smoothie

Banana Milkshake p. 11

Green Smoothie

Romans Gone Mad p. 16

Green Milkshake p. 13

Dinner

Red Soup p. 20 Salad with Hemp Seed Dressing p. 28

Plate of Mangos and Tomatoes Chili with Tomato Sauce

Plate of Greens and Raw Vegetables Salad with Berry Tahini Dressing p. 27 Gourmet Coconut Soup p. 19 or Cool Coconut Smoothie p. 12

Entree of Fruit Entree of Fruit Alexas Mandarin Delight p. 23 Special AvocadoSpinach Salad p. 29

p. 30

Indicates a recipe where an ingredient must be soaked in advance

Sisterhood

July Week 4
Monday Tuesday
Patricias Smoothie p. 14 Detox Day!

Meal Planners
Wednesday
Banana Berry Shake p. 11

Thursday
Mono Fruit Meal

Friday
MangoRaspberry Shake p. 14

Saturday
Mono Melon Meal

Sunday
Green Smoothie

Breakfast

Lunch

Enjoy as many green smoothies as desired during the day. Fruit may also be consumed

Banana Milkshake p. 11

Green Smoothie and Fruit

Green Action Smoothie p. 13

Green Smoothie and Fruit

Summer Berry Soup p. 21

Banana Ice Cream with Strawberries p. 33

Dinner

Entree of Fruit or Green Fruit Smoothie Smoothie Bell Pepper Salad p. 24 Simple Salad with Mango Dressing p. 29

Entree of Cherries of Fruits in Season or Green Smoothie Salad with Avocado Kelp Dressing p. 26

Green Smoothie and/or Blended Salad with Nori p. 30

Green Smoothie Vanilla Coconut Cream with Fruit p. 34

New Gazpacho Soup p. 19 Fennel Delights p. 31

Indicates a recipe where an ingredient must be soaked in advance

Sisterhood

Shopping List
Week 1 Fruits:
Bananas (fresh and frozen) Oranges Apricots Cherries Peaches or Nectarines Limes Lemons Mangoes Honey Dew Melon Blueberries (fresh & frozen) Lemons Avocado Strawberries Ripe Red Banana or Plantain Pineapple Fresh Raspberries Cantaloupe

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:
Mixed Greens Spinach Arugula (Roquette) Romaine Lettuce Basil Avocado Orange or Yellow Tomatoes Red Tomatoes Cherry Tomatoes Bell Peppers English peas Baby Zucchinis Scallions Parsley Lettuce Dark Green Kale Mixed Baby Greens, or other greens of your choice Carrots Celery Mung Sprouts Fresh Basil Cucumber Red Onions White Onions Chives Cilantro Portobello mushrooms caps

Extras on Hand:
Make sure you have these on hand: dulse Almonds Balsamic Vinegar Apple Cider Vinegar Dates Sun-dried tomatoes Cayenne Pepper Dulse Power or Flakes Paprika Powder Cumin Ground Clover Agave nectar Fresh garlic Kelp Powder or Granuales

Sisterhood

Week 2 Fruits:
Bananas (fresh and frozen) Limes Blueberries Dates Lemons Mangoes Raspberries Peaches Nectarines Bananas for Freezing Red Bananas or Plantain Oranges

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:
Mixed Greens Lettuce Romaine Lettuce Spinach Arugula (Roquette) Fresh Basil Avocados Yellow or Orange Tomatoes Red Tomatoes Cherry Tomatoes English Peas English Cucumbers Baby Zucchinis Scallions Fresh Parsley Red Bell Pepper Fresh Basil Cucumber Red Onion Chives Wild Greens Dark Green Kale Carrots Celery Sunflower Sprouts Bell Peppers Durian Red Onions Fresh Cilantro

Extras on Hand:
Make sure you have these on hand: cumin Fresh Garlic Cayenne Pepper Sun-dried Tomatoes Apple Cider Vinegar Agave Nectar Tahini Balsamic Vinegar Kelp Powder or Granuales Coconut Water Raw Pistachios

Sisterhood

Week 3 Fruits:
Bananas (fresh and frozen) Raspberries Oranges Mangoes Young Coconuts Limes Papaya Peaches Nectarines Blackberries Blueberries Strawberries

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:
Mixed Greens Mixed Baby Greens Lettuce Romaine Lettuce Spinach Fresh Basil Arugula (Roquette) Cauliflower Snow Peas Mung Sprouts Scallions White Onions Zucchinis Baby Spinach Green Onions tomatoes Fresh Cilantro Napa Cabbage Celery Red Bell Pepper Other Bell Peppers Green Onions

Extras on Hand:
Make sure you have these on hand: Hemp Seed Nut Butter Paprika Powder Apple Cider Vinegar Agave Nectar Italian Herbs Fresh Garlic Sun-dried Tomatoes Dulse Flakes or Powder Mild Chili Powder Coconut Water Fresh Ginger Tamari Dried Apricots Sesame Seeds

Sisterhood

Week 4 Fruits:
Bananas (fresh and frozen) Avocados Mangoes Raspberries Lemons Limes Melon Oranges Blackberries Blueberries Strawberries Young Coconuts Dates

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals too! If youre a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:
Mixed Greens Mixed Baby Greens Lettuce Romaine Lettuce Spinach Red Tomatoes Yellow, Orange & Red Bell Peppers Cucumbers Carrots Fennel Chives Celery Cherry Tomatoes Red Onion Fennel Parsley Garlic

Extras on Hand:
Make sure you have these on hand: sun-dried tomatoes Balsamic Vinegar Sun-dried Tomatoes Agave Nectar Kelp Powder or Granules Paprika Powder Nori Sheets Pure Vanilla Extract Fresh Garlic Cayenne Pepper Olive Oil (optional) Raspberry or Blackberry Balsamic Vinegar (Optional)

Sisterhood

10

Recipes - Smoothies & Drinks

Banana Berry Shake
Total calories : 550-650

Ingredients:

4-5 bananas 1 pint raspberries Water

Directions:
Blend all ingredients and enjoy.

Banana Milkshake
Total calories: 500

Ingredients:

3 fresh bananas 2 frozen bananas 1 cups water

Directions:
Blend at high speed until frothy. Its amazing!

Banana Spinach Smoothie

Total calories: 450-850

Ingredients:

4-8 bananas 2-3 handfuls of spinach Water

Directions:
Blend all ingredients. If desired, replace one or two fresh bananas with one or two frozen bananas. Enjoy!

Sisterhood

11

Berry Delicious Smoothie, by Robert Carlson

Total calories: 300

Ingredients:

1 cups ripe strawberries 1 cups blueberries, washed 1 cups raspberries 1 cups spinach 1 stalk celery 1 cups water

Directions:
Blend until smooth and enjoy before your meal as a great appetizer.

Cool Coconut Smoothie

Total calories: 300-500

Ingredients:

2 young coconuts, water and flesh 3-5 cubes of ice

Directions:
Blend coconut water with coconut flesh (young coconut only), with ice (optional) and enjoy this very simple smoothie!

Garden Blend Smoothie (July Version)

Total Calories: 450

Ingredients:

1 cups water 3 mangoes (about 3 cups of flesh) 2 ripe peaches big handful arugula big handful kale leaves big handful parsley

Directions:

Blend all ingredients together at high speed. Be prepared for an intense and delicious green smoothie!

Sisterhood

12

Green Action Smoothie

Total calories: 600 or more

Ingredients:

4 mangoes 1 pint raspberries Greens of your choice Water

Directions:
Blend mangoes with water, add in raspberries and greens, and blend until smooth. Good greens to use include: sweet lettuce, spinach, mixed baby greens, and romaine lettuce.

Green Ambush Smoothie

Total Calories: 600 Ingredients: 2 cups water 3 bananas 1 peach 1 mango or large pear 2 dates 2-3 cups spinach 1 cup romaine lettuce

Directions:
Blend all ingredients until smooth in the order listed. You can use less water for a more pudding consistency.

Green Milkshake
Total calories: 500

Ingredients:

3 fresh bananas 2 frozen bananas 1 big handful of greens (spinach or romaine lettuce) 1 cups water.

Directions:
Blend at high speed until frothy. Its amazing... and green!

Sisterhood

13

Honey Green (Smoothie)

Total Calories: 350-500 (depending on size of melon)

Ingredients:

1 ripe honeydew melon 1 large handful of spinach

Directions:
Scoop out honeydew into blender; add spinach and blend!

Mango Raspberry Shake

Total calories: 550

Ingredients:

4 cups mangoes 1 cup raspberries Water

Directions:
Blend mangoes and raspberries together, using as much water as necessary to achieve desired consistency. When using perfectly ripe ingredients, this might be the best smoothie ever.

Patricias Smoothie, by Patricia Swords

Total calories: 450-500

Ingredients:

1 banana ripe or frozen 1 mango 2 peaches 1 cup frozen organic wild blueberries 2-3 handfuls of spinach cup water

Directions:
Blend all ingredients together and use as much water as necessary to reach desired consistency.

Sisterhood

14

Peachy Green Smoothie

Total Calories: 500-650

Ingredients:

Water (as necessary) 6 medium sized ripe peaches or nectarines 2 large bananas 8 leaves dark green kale (with stems removed)

Directions:
Blend, inhale...

Peachy Green Smoothie #2

Total Calories: 400

Ingredients:

3 medium bananas 2 peaches, peeled and pitted 8 large romaine leaves

Directions:
Blend with little to no water for a thick delicious smoothie.

Purple Haze Smoothie (super-sized)*, by Alicia Anthony

Total Calories: 1000

Ingredients:

6 bananas (medium) 1 pint blueberries (or equal amount frozen) 3 ripe pears 1 head red leaf lettuce cup water (more if too thick)

Directions:
Blend bananas, pears, blueberries, and water. Add lettuce and blend. *NOTE: This smoothie is very mild. The taste will depend on the quality of the lettuce used. If its too big for you, you may drink the rest later as a snack, or make only half of it. Optional: add one handful of dandelion green stalks (cut off the bottom. Measure a handful of stalks, NOT a handful of leaves. This would NOT be good for beginners. Dandelion greens have a strong taste, but if you want to up the nutritional value, go for it! *Super-sized means if you dont have a vita mix or a huge blender, scale down the recipe

Sisterhood

15

Romans Gone Mad

Total Calories: 550-750

Ingredients:

5-7 bananas 1 to 1 cups water 2-3 cups romaine lettuce

Directions:
Blend bananas and water together. Add romaine lettuce progressively. Use more water if needed.

Ultimate Greens Smoothie

Total calories: 500

Ingredients:

4 cups mangoes 2 cups papaya Greens of your choice water

Directions:
Blend mangoes with bananas, and use water only if necessary or desired for consistency. Blend in greens of your choice, including: romaine lettuce, spinach, sweet lettuce, dandelion greens (in small quantities).

Sisterhood

16

Recipes - Appetizers
Mango Blueberry Cream
Total calories: 425

Ingredients:

2 mangoes 1 pint blueberries 1 cup water

Directions:
Blend until smooth. Enjoy as an appetizer.

Pico de Gallo
Total Calories: 175

Ingredients:

4 cups tomatoes, chopped 2 limes, diced cup onions, diced 1 cup pineapple, diced 1 cup cilantro, chopped 2 Tbs. apple cider vinegar, or lemon juice 1 tsp. cumin 2 Tbs. agave nectar

Directions:
The tomatoes, onions, and pineapple should be diced finely. Mix in a bowl. Add other spices if desired, but its great the way it is!

Portobello Supreme
Total Calories: 450-500

Ingredients :

3-5 Portobello mushrooms caps 1 guacamole recipe (see below)

Guacamole
Ingredients:
2 cups tomatoes, diced 1 avocado, mashed lemon, juice of

Sisterhood

17

8-10 sundried tomato halves, soaked and diced 2 Tbs. red onion, diced 3 green onions or handful chives, chopped (1 Tbs. kelp of dulse powder)

Directions:
Mix all ingredients together. Make sure the sundried tomatoes have been soaked in advanced and are tender. Chop them well. If youre strained for time, soak them for 5 minutes in very hot water.

Directions (for Dish):

Fill Portobello mushroom caps with as much guacamole as desired and enjoy! Optional: decorate with a few olives.

Spinach Dip with Vegetables

Total Calories: 400-450

Ingredients:

cup water (or more) 3 cups spinach 1 cup cucumber lemon, juice of tsp. clover (ground) 1 avocado

Directions :
Blend all ingredients together in a food processor or blender. Try to achieve a very creamy consistency. Use as little water as possible. Serve this dip with lettuce leaves or with other vegetables of your choice !

Sisterhood

18

Recipes - Soups
Gourmet Coconut Soup
Total calories: 300-400 (hard to tell)

Ingredients:

1 cup young coconut water* 1 cups tomatoes 1 cups young coconut flesh* inch fresh ginger Juice of 1 lime cup fresh cilantro, finely chopped 1 cup tomatoes, diced 3 Tbs. onions, minced 3 Tbs. celery, finely diced 3 Tbs. red bell pepper, finely 1 Tbs. tamari sauce (optional)

Directions:
Blend the first 5 ingredients until smooth. Add in coriander and other ingredients and mix well. The soy sauce (tamari) is entirely optional and I personally do not use it. But if youre making the recipe for someone else, you might want to have it available if their taste buds are not used to a low-sodium diet. *Young coconuts are available in Asian stores in all major metropolitan areas in North America and possibly Europe. Some online stores also mail them. For a picture of what they look like, http://wiliweld.com/coconuts/nutrition.html

New Gazpacho
Total calories: 135

Ingredients:

2-3 ripe medium tomatoes, or 1 and 12 pint of cherry tomatoes (sweet is good!) 5-6 sun-dried tomatoes (soak 1-2 hours in advance) red bell pepper cup fresh basil, chopped 1 cup cucumber Juice from 1 lime clove garlic (optional) pinch cayenne pepper (optional) cup chopped red onion

Sisterhood

19

Directions:
First blend the tomatoes and sundried tomatoes. Then add in the other ingredients in the order listed, except for the red onion, which youll use to garnish your soup. Try to blend the last ingredients (after youve blended the tomatoes and sundried tomatoes) just enough so its liquid, but still chunky.

Red Soup
Total Calories: 115 This soup is really simple to make and quite surprising!

Ingredients:

2 medium-sized tomatoes 4 celery stalks 1 medium red bell pepper Lime juice to taste (optional)

Directions:
Blend in tomatoes and add celery stalks progressively. Add red bell pepper and continue blending. Leave this soup slightly chunky. For your information, the ratio is 2 celery stalks for every tomato.

Raw Campbells Soup

Total Calories: 550 Calories from fat: 336

Ingredients:

2 cups tomatoes 2 sweet red bell peppers, diced Juice of 1 lime cup almonds*

Directions:
Blend all ingredients together. Add a pinch of sea salt if desired but it is good as it is! *For best results, almonds should be soaked overnight or several hours in advance. *Note: This is a nice little soup that reminds me of canned Campbells soup, in a gourmet, much-improved version. This makes 2 servings, so you can either share, or have another serving!

Sisterhood

20

Roquette Me Soup
Total calories: 350-400

Ingredients:

1 cup water 2 cups arugula (roquette) 1/3 to 1 cup fresh basil 1 small avocado 3 medium or large tomatoes, orange or yellow* *I like to use orange tomatoes because of their low acidity. If not available, use regular tomatoes, but only the ripest ones you can find.

Directions:
Blend all ingredients except for tomatoes. Add the tomatoes last and blend just enough to leave tomatoes chunks in.

Summer Berry Soup

Total calories: 700 Makes 2 servings

Ingredients:
1 2 1 1

liter (1000 ml.) freshly squeezed orange juice cups fresh raspberries cup fresh blackberries cup fresh blueberries or strawberries

Directions:
Mix all ingredients together. Let it sit for some time to let the flavors mix. *Note: This is a great soup to enjoy as often as possible during the berry season. I serve it as an entree before the dinner meal.

Summer Fruit Soup

Makes 4 servings Total Calories: 350-450 (depending on sweetness and size)

Ingredients:

1 cups pineapple 2 peaches, sliced cup strawberries, sliced cup fresh raspberries 5-7 ripe apricots, diced liter (500 ml.) freshly-squeezed orange juice* *Or blended grapes, or mangoes blended with a little water.

Sisterhood

21

Directions:
Mix all the fruit together in a bowl and cover with freshly squeezed orange juice. Serve in individual bowls.

Tomato-Celery Soup
Total Calories: 115 This soup is really simple to make and quite surprising!

Ingredients:

3 medium-sized tomatoes 6 celery stalks Lime juice to taste (optional)

Directions:
Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky. For your information, the ratio is 2 celery stalks for every tomato.

Sisterhood

22

Recipes - Salads & Dressings

Alexas Mandarin Delight
Serves 2 Calories Per Serving: 425 Calories from fat: 200

Salad Ingredients:

1 medium Napa cabbage, sliced thin 2 red peppers, sliced thin 1 cups snow peas, sliced in pieces 2 cups mung bean sprouts 3 scallions, thinly sliced

Directions:
A mandolin slicer works well for this salad. A thin slicing attachment in a food processor works especially well for the cabbage (its a lot of slicing). Toss all above ingredients in a large bowl. Add dressing and mix well.

Dressing Ingredients:
1/3 cup sesame seeds 10 dried apricots, cut into small chunks Water, as needed

Directions:
Blend seeds, apricots and water as needed in blender. Can be a little thick. *NOTE: This is an excellent recipe from Alexa, whos a teenage raw-foodist and daughter of Kathy Raine, our smiling customer support team member. Ive raved about this recipe so we decided to included it in the menu planner!

Arugula Salad with Blueberry Dressing

Blueberry Dressing Total Calories: 175

Ingredients:

1 cups blueberries (you can use frozen) 2 dates, pitted 1 Tbs. apple cider vinegar 1 Tbs. lemon juice

Directions:
Blend all ingredients and enjoy over your salad!

Sisterhood

23

Arugula Salad
Total Calories: 75

Ingredients:

2 cups lettuce, shredded 1 cup arugula (roquette) 1 cup mung sprouts* 1 cup cherry tomatoes Blueberry Dressing (see above) *Those are the sprouts used to make chop suey, available in most supermarkets.

Directions:
Mix lettuce and arugula together. Add mung sprouts on top and decorate with cherry tomatoes. Serve with Blueberry Dressing to taste.

Bell Pepper Salad

Total calories : 500-600

Ingredients :

1 red bell pepper 1 orange bell pepper 1 yellow bell pepper 2 tomatoes, diced 1 cucumber, diced 1 cup fennel, chopped cup sundried tomatoes, soaked* 1 small avocado, diced 1 Tbs. balsamic vinegar *The dried tomatoes need to be soaked in advance. If youre short on time, put them in hot water for 5 or 10 minutes.

Directions:
Cut peppers either in cube or thin slices. Mix with other ingredients. Presentation is key for this recipe!

Sisterhood

24

Creamy Sunshine Salad

Total Calories: 550-600

Ingredients:
3 2 3 3 1

red bananas, or 1 plantain, very ripe* Tbs. coconut water peaches, diced nectarines, diced mango, diced

Directions:
Whip ripe bananas and coconut water in a blender until smooth; it should be on the thick side. Combine cubed fruit with sauce in a bowl. Serve. *Note: Alternatively, you can use 1 regular, ripe banana.

Freds Moms Salad

Total Calories: 400-550

Ingredients:

3 mangoes, peeled, seeded, and chopped (about 3-4 cups of fruit) 2 tomatoes, diced 1 handful of cilantro, chopped small sweet red onion, chopped (when mixed with the other ingredients, the spiciness goes away.)

Directions:
Mix all ingredients together in a bowl and enjoy this unusual combo!

Green Goddess Salad

Total Calories: 250

Ingredients:

cup shelled English peas 2 baby zucchinis 1 scallions 3 Tbs. chopped parsley avocado juice of 1 orange

Directions:
Cut the zucchini in half lengthwise and slice thinly. Slice the scallions. Combine peas, zucchini, scallions and parsley in a bowl. Either mash the orange juice and avocado together with a fork, or blend in blender. Stir the avocado in with the veggies. Individual portions may be served on a lettuce leaf.

Sisterhood

25

Mangoes and Wild Greens

Total Calories: 300-600 calories (or more!) Simplicity, simplicity, simplicity! Isnt that what the good life is about?

Ingredients:

3, 4, 5 or more mangoes, diced Chopped greens of your choice (including wild greens)

Directions:
Make a fruit salad with the mangoes and add in chopped greens of your choice. Try wild greens such as dandelion and lambsquarter!

Red-White-and-Blue Fruit Salad

Total Calories: 545

Ingredients:

pint blueberries 2 pints strawberries 2 bananas (not too ripe) 1 very ripe red banana, or small plantain, very ripe

Directions:
Cut strawberries in halves or thirds; cut yellow bananas in pieces, toss together. Blend red bananas or plantain in blender, adding a shot of water if necessary, to make a cream. Blend into the fruit pieces.

Salad with Avocado Kelp Dressing

Total calories (with salad): 400-500

Dressing Ingredients:

1 cups tomatoes 1 Tbs. agave nectar 1 Tbs. flavored balsamic vinegar* medium avocado to 1 small avocado 1 Tbs. kelp powder of granules Chives (5-6)

Directions:
Blend all ingredients. *May be replaced by regular balsamic vinegar lime juice. Flavored balsamic vinegar can be found in many health food store, it may be flavored by blackberries, cherries, or other fruits.

Salad Ingredients:
Mixed baby greens

Sisterhood

26

Spinach 1 diced tomato 1 Tbs. paprika powder (organic)

Directions:
Mix all salad ingredients together with dressing, and sprinkle paprika powder on top of salad! Serve with fresh fruits such as apple slices. Decorate with mint leaves and enjoy this guilt-free!

Salad with Berry Tahini Dressing

Berry Tahini Dressing
Total Calories: 225-300

Ingredients:

1/3 cup raspberries 1/3 cup blueberries 2-3 Tbs. tahini 1 stalks celery

Directions:
Blend berries tahini, and push the mixture using a celery stalk. Eventually blend the celery stalk.

Salad
Total calories: 75

Ingredients: Directions:

A salad bowl of your favorite greens.

Mix ingredients together and add dressing to taste!

Salad with Creamy Kelp Dressing

Total calories (with salad): 400-500

Ingredients:

1 cups tomatoes 1 Tbs. agave nectar 1 Tbs. flavored balsamic vinegar* 3 Tbs. tahini or almond butter 1 Tbs. kelp powder of granules Chives (5-6)

Directions:
Blend all ingredients. *May be replaced by regular balsamic vinegar lime juice. Flavored balsamic vinegar can

Sisterhood

27

be found in many health food store, it may be flavored by blackberries, cherries, or other fruits.

Salad Ingredients:
Mixed baby greens Spinach 1 diced tomato 1 Tbs. paprika powder (organic)

Directions:
Mix all salad ingredients together with dressing, and sprinkle paprika powder on top of salad!

Salad With Hemp Seed Dressing

Total calories (with salad): 400-500

Ingredients:

1 cups tomatoes Juice of 1 orange 3 Tbs. hemp seed nut butter* 2 green onions. 1-2 Tbs. dulse flakes (optional) Directions: Blend all ingredients. *Made by Manitoba Harvest or other companies. May be replaced by other nut butters or 6 Tbs. whole hemp seeds (shelled).

Salad Ingredients:
Mixed baby greens Spinach 1 diced tomato 1 Tbs. paprika powder (organic)

Directions:
Mix all salad ingredients together with dressing, and sprinkle paprika powder on top of salad!

Sisterhood

28

Simple Salad with Mango Dressing

Total Calories (with Salad): 350

Dressing Ingredients:

2 cups tomato 2 cups mango 2 Tbs. balsamic vinegar cup water (can also be replaced by lime or lemon juice)

Salad Ingredients:
4 cups mixed baby greens (or other greens of your choice) 1 cup lettuce, chopped 1 cup grated carrots

Directions:
Perfect over a large billowing bowl of your favorite greens.

Special Avocado-Spinach Salad

Total calories: 400-450 Calories from fat: 250

Ingredients:

4-5 cups baby spinach leaves, washed and dried 1 avocado, diced 1 tomato, diced 2-3 green onions, chopped fine Juice of 1 lime 1 Tbs. agave nectar 1 Tbs. dulse powder or flakes 1 tsp. paprika powder

Directions:
Mix salad greens. Add in other ingredients on top without mixing. Enjoy, this salad is great!

Sisterhood

29

Recipes - Entrees
Blended Salad with Nori
Total calories: 350-400

Ingredients:

1 tomato 1 cup peeled cucumber 1 red bell pepper 3-4 cups baby greens mix lemon, juice of red bell pepper 2 sheets of nori avocado 2-3 stalks celery

Directions:
Blend the tomato, cucumber and lemon juice first, until the mixture is liquid. Add in red bell pepper, baby greens, nori and avocado progressively, pushing with the celery stalks until the entire mixture is blended.

Chili with Tomato Sauce

Tomato Sauce Total calories: 175

Ingredients:

2 cups tomatoes 1 Tbs. apple cider vinegar 1 Tbs. agave nectar, or 2 small dates cup fresh basil cup sundried tomatoes, soaked in advance 1 tsp. Italian herbs* 1/3 clove garlic (optional)

Directions:
Make sure that youve soaked the dried tomatoes at least 45 to 60 minutes in advance. If you have a Vita-Mix or other powerful blender, this step is optional. If youre in a hurry, you can always soak them for 5 minutes in boiling water, and that does the job. (Just bring the water to boil dont keep it boiling). Blend all ingredients together until youve reached a thick, tomato sauce consistency. If the sauce is too thin, add more dried tomatoes. If it is too thick, add fresh tomatoes. *This is a mixture of dried thyme, basil and rosemary, available in the herb section of the health food store or supermarket. Make sure it is salt-free.

Sisterhood

30

Chili
Total calories (with sauce): 250 First make the tomato sauce above.

Ingredients:

1 cup cauliflower 2 Tbs. onions, chopped 2 cups zucchinis, Julienned* 1 cup diced red bell peppers Tomato sauce (see above) 1 Tbs. chili powder (mild) *Cut into thin matchstick-sized strips

Directions:
Mix all ingredients into a bowl along with the tomato sauce. Use more or less chili powder to taste.

Fennel Delights
Total Calories: 350-400 Calories from Fat: about 250

Ingredients:

3 cups fennel, thinly sliced cup chopped parsley 1 yellow pepper, diced 1 celery rib, diced avocado, diced 1 tsp. olive oil (optional) 1 tsp. raspberry or blackberry balsamic vinegar (optional)* 6-8 sundried tomatoes, soaked and chopped

Directions:
Soak the sundried tomatoes in advance for at least one hour. Mix all of the ingredients and be prepared for something delicious! Its okay to use one small teaspoon of olive oil, if desired, for flavoring, but this is entirely optional. You may be able to find one of those flavored balsamic vinegar. Try a little in this salad.

Mango Salsa with Lettuce

Total Calories : 200

Ingredients :

2 cups tomatoes, diced 1 cups mangoes, diced 1/3 cup red onions, diced cup cilantro, chopped Juice of 1 lime

Sisterhood

31

Directions :
Mix all ingredients in a bowl and serve with lettuce leaves (as sandwiches !)

Not-Your-Moms Stuffed Peppers

Total calories: 550-600 calories Calories from fat: 350

Ingredients:

1/3 cup raw, shelled pistachios (watch out for shells pieces!) 1 medium carrots 1 stalks celery 1 cup chopped sunflower sprouts orange juice 2 medium red bell peppers Directions: Put the pistachios and carrots through a geared juicer with the blank plate. Stir in orange juice, just enough to make it thick and smooth. Dice the celery, and add celery and sunflower sprouts to the nut/carrot mix and stir. Cut peppers along the seams (thirds or quarters) and stuff. Serve with greens. So delicious!

Spirooli Spaghetti
Ingredients:
2 English cucumbers (dont use regular cukes as they have too many big seeds) 3 tomatoes, cut in cubes 1 avocados, cut in cubes cup finely chopped chives Juice of lime

Directions:
This uses a special tool, a Spirooli (or Saladacco) for the cucumbers, using the smallersized holes plate. You could also use a hand grater, and run the cucumber over it length-wise so you get long strips. Toss noodles, tomatoes and avocados together, pour onto a platter, and top with chives and lime juice to serve.

Sisterhood

32

Recipes - Desserts
Banana Ice-Cream with Strawberries
Total Calories: 600-800

Ingredients:

4-6 frozen bananas 1 cups fresh strawberries (not frozen)

Directions :
To make banana ice-cream, you should ideally process the frozen bananas in a Champion or Green Star juicer, with the blank plate on. Alternatively, you can use a Vita-Mix or other powerful blender, or a food processor. Also process the fresh strawberries. Alternate between bananas and strawberries. The result is pretty, and tasty!

Durian Ice-Cream
Ingredients:
1 pound of durian, without seeds, thawed or partly thawed* 2 frozen bananas Water *Thats about 2-3 pods.

Directions:
This recipe requires a powerful blender and access to durian (a tropical fruit). You can find durian in many Asian stores, and for this recipe, I use their already seeded and packaged durian that you can find in the freezer section. Thaw the durian enough so its soft but still cold. Put that (without seeds) and a little water in your Vita-Mix or other powerful blender, and start blending. Add in the frozen bananas cut in pieces and bring the speed to high. It will make a hell of a noise! Keep blending and use the plunger or additional water if necessary. The result will be the most delicious ice-cream ever.

Papaya-Mango Pudding
Total calories: 500

Ingredients:

2 cups papaya, cubed 4 cups mangoes Water (as little as necessary)

Directions:
Blend papayas and mangoes together, using as little water as necessary to achieve a thick, pudding consistency. This is without a doubt one of my favorite smoothies. Eat with

Sisterhood

33

a spoon. *NOTE: You can easily turn this pudding green!

Peaches & Ice Cream

Total Calories: 600-800

Ingredients:

4-6 frozen bananas 3-5 ripe peaches

Directions :
To make banana ice-cream, you should ideally process the frozen bananas in a Champion or Green Star juicer, with the blank plate on. Alternatively, you can use a Vita-Mix or other powerful blender, or a food processor. Once youve obtained ice-cream from the frozen bananas, take peaches and cut them in half. Remove the seed and fill the peaches with ice cream. It is heaven!

Vanilla Coconut Cream with Fruit

Serves 2

Total calories (per person): 400-500 (without the fruit)

This is likely the best raw food dessert. The food combination isnt the best, but if you have it by itself with fruits and greens after, you should be fine!

Ingredients:

2 cups young coconut flesh 1 cup dates, pitted 1/3 cup coconut water tsp. pure vanilla extra (or about 2 inches fresh vanilla pod)

Directions:
Blend all ingredients together in a blender or food processor until youve obtained a very rich and creamy consistency.

Sisterhood

34