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8/9/2019 3hr Class Outline and E-book
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Introduction to Raw Food
3hr Course Outline & Recipe E-Book
ntroductionMeet and Greet
Why Raw Food?Approaches and Expectations
SmoothiesAlmond Milk and its uses: Chocolate Ginger & Vanilla Chai Smoothies
Green Smoothies: the benefits of Greens, Detoxing and eating on the
Deserts
Simple All Purpose Pie CrustChoco-Banana Filling
Working with Thickeners, Emulsifiers + tricks and tips
Main DishesLasagna: multi-purpose Tomato Sauce, Cashew Cheese, Veg-Herb M
Pizza: cooking with colors, creativity and convenience
Basic Dehydration and SproutingPrimer on dehydrating & sprouting
Prep:Night Before: Soak 3c Almonds & 4c Cashews separately, freeze 6 banan
Day Before: Make Pizza Crust, instructions on next page
1 hour before: soak 3c Dates and 3c Sundried Tomatoes
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Smoothies!-Home made Almond milk
-Vanilla Chai Shake
-Chocolove
-Pink Drink
Almond Milkaking almond milk is simple and provides a satisfying, fun and ethical alternative to cow’s
eep in mind though, Almond milk will only keep for 3 days in the fridge.
quipment: -nut milk bag (fine mesh bag, leggings make an ok substitute too)
-blender
rocedure: -Night before: soak 1/2c almonds (if not overnight, soak almonds at least 6 hou
-once almonds are soaked, discard the soak water
-place almonds in blender with 6 cups water and blend till there are no more pe
-strain mixture through the mesh bag, reserve the pulp for other use
-reintroduce the milk into the blender and season to taste (suggestion: cinnamo
vanilla, 2 dates and a pinch of salt.
Vanilla Chai Shake3c almond milk
2 frozen bananas (or Mango or peach)
1 tsp vanilla extract (or 1/2 tsp powder)
1 cube ginger
1 tsp garam masala or chai spice mix
superfood pairing: Maca
Chocolove3c almond milk
2 frozen bananas
1 tbsp Cacao powder
1 tsp cinnamon
optional: 1 pinch cayenne or ginger
superfood pairing: Hemp Hearts
Pink Drink3c almond milk
1/2c Strawberry
1/2 mango or peach
1 frozen banana
2 tsp lime juice
superfood pairing:coconut oil
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Green juices and smooth-Deep Cleanse
-Tasty Greens
-No Pressure
-Smoothies vs Juices
Green Drinksreen juices and smoothies ought to be cornerstones of any raw food diet. One must not
nderestimate the importance of consuming fresh vegetable juices and smoothies in regardetoxing and gaining the full array of benefits available to those pursuing the raw food lifesty
deed, it is easy to eat poorly, yet be 100% raw, if these essential items are omitted. Eating
alads frequently can serve as a replacement but with these recipes you’ll be gulping down
eens in no time!
quipment: -will power!
-blender or juicer (I recomend the Hurom or the old champion models)
rocedure: -throw your veg in the blender and away you go!! juicers are usually pretty simp
Deep Cleansecucumber
/2 bunch parsley
lemon
cube ginger
stalks celery
inches burdock root
uperfood pairing: E3 Live
Tasty Greens1 grapefruit
1/2c chopped fennel
1/2c spinach
1 apple
1/2 water or OJ
No Pressure1c Spinach
1 clove garlic
1/2 cucumber
2 carrots
1/4c herbs (dill is good)
superfood pairing: wheatgrass
Smoothies vs Juices
The benefits to drinking green juices and smoothies are about th
same: High Chlorophyl content, TONS of minerals, vegetable
protein, increased alkalinity and, of course, hydration.
The difference lies in how your body will deal with the foods. For
examples, a green smoothie contains all the fiber of the
vegetable. Therefore, the body will break down this fiber andthe fibers will then pull toxins from the walls of the intestines
and colon as your body digests it. This takes a little more
effort for the body but for detoxing purposes, is highly
effective. A juice, on the other hand, will send the
nutrients directly into the bloodstream, will barely tax
the body at all and will generally serve to detoxify by
means of your body flushing out toxicity as opposed
to dragging it out with the fiber.
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Deserts!-Basic Crust
-Choco-Banana Pie
-Cheese cake
Let them eat Cake!eserts are the most fun raw food creations out there. Sweet, engaging, crowd pleasing; the
shes take some time, effort and resources but are always worth it. Let’s start with an allurpose crust and then look at some fillings.
quipment: -processor
rocedure: -process ingredients to desired consistency, generally leaving a few pieces
-press into a spring form
Easy All-Purpose Crust2c-3/4c Date paste
c nuts (can be soaked or dry)2c coconut flakes
tsp cinnamon
tsp vanilla extract or powder
nch of salt
ptional: 1/2c almond pulp (sub flakes)
Choco-Banana Pie4c soaked cashews
2 ripe bananas
1/2c cacao powder
1/2c date paste
2tsp cinnamon
1 pinch salt
1 tsp vanilla
-combine all in food processor then add: 1/2c
Coconut Oil
process thoroughly, pour onto crust and let se
in refrigerator
topping ideas: cacao nibs, coco flakes, ginger
cashew cream, raspberry coulis
Coulis: combine 1/2c water and 1tbsp agar
bring to a boil, add 1c berries, 1tbsp lemon
juice, blend, pour on top. Sets in the refrigerat
Say Cheese!
c soaked cashews/2c water or agar blend
tsp vanilla
c agave or honey
tsp cinnamon
pinch salt
combine all in food processor then add:
c Coconut Oil
rocess thoroughly, pour onto crust and
et set in refrigerator
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Main Dishes
-Essential Sauces
-Lasagna
Les Entréesthe raw food world, many enjoy emulating their favorite cooked foods in a healthier and
timately more satisfying way. Often, ones first entrée is a lasagna because it does not requehydrator and actually tastes like the original! Here, I will use the components to provide yo
th some sauces and mixes that should always be in your refrigerator for quick meals.
quipment: -processor
rocedure: -process ingredients to desired consistency
Tomato Sauce & Ketchup2c sundried tomatoes (soak 1hr)
2 fresh tomatoes
1/4c date paste
1 tbsp apple cider vinegar
1/4c basil
1/4c date paste
2 tsp salt
2 tbsp olive oil
Savory Cheese Spread2c soaked cashews, or unsoaked pine nuts
1 lemon, juiced
2 cloves garlic
handful basil leaves
2 tsp chives
2 tsp salt
1 tsp turmeric
optional: 2 tsp nutritional yeast
-If using pine nuts, simply pulse a few times
in the food processor to make a great feta
Perfect Pesto2c basil leaves, packed
1 lemon, juiced
1/2c pine nuts or 1 avocado
2 tsbp olive oil
2 garlic cloves
1 tsp salt
1 tsp fresh ground pepper
Lasagna AssemblyUsing a peeler, thinly slice zucchini to make the
lasagna noodles. Season with salt, pepper, olive oil
and arrange 2 by 2 on a plate, cover with a sauce,
place 2 more zucchini, repeat as needed. Garnish
with cheese and fresh basil.
An additional layer can be made of chopped veg
for some extra flavor and
nutrition. I like broccoli, redonion and yellow pepper!
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Dehydration and Sprouting
-Basic Bread
-Sprouting
Dehydrations you explore the world of raw food, you’ll probably come to oggle the seeming marvels th
e fashioned with the help of a dehydrator; a box that keeps food warm and circulates air ca
e water to evaporate without damaging the nutrients within and creating carcinogens.
quipment: -Excalibur Dehydrator
izza Crustmedium Carrots (peeled and chopped)
Red Onion (peeled and chopped)
stalk Celery
Zucchini
4c Olive Oilclove Garlic
Tbsp dry herbs (basil, oregano, coriander etc)
tsp salt
dd all ingredients to food processor till uniform
en add 1c ground Flax
rocess to combine thoroughly
pread mixture on one teflex sheet and put in
ehydrator for 2 hours at 145 degreesay another tray with no teflex on top and flip
ut into 9 equal pieces
ehydrate another 6 hours at 115 degrees or until
e bread is firm. This bread can be left over night
ecause pizza crust should be firm enough to hold
p toppings without folding.
uccesful Sprouting: A Raw Food Essentialrouts are truly living foods and offer a host of minerals and
amins. Store bought sprouts are inexpensive though not
early as fresh and loving as ones grown at home.
oak seeds in filtered water up to 12 hours
rain water and place seeds in a mason jar
over jar with a cheese cloth or mesh and screw the outer ring of the cap on
urn over and let the remaining water run off the seeds
wice a day, fill the jar with water, turn it, and let the water drain off
arvest when tails are the appropriate length for your seeds