Cure Cravings Forever Menus & Recipes 1curecravingsforever.com.s3.amazonaws.com/CureCravingsWeek1.pdf · Week 1 Shopping List 50% Raw List 100% Raw List • 12-15 Bananas for smoothies

Hey!

Iʼm so happy to be bringing you these recipes and menu plans. There is a plan for everyone, no matter how raw you are or would like to be. Feel free to pick and choose between the plans, and if one weekʼs dinner looks better than the next then go for it!

The plans I designed involve a lot of different recipes, and I must admit that I donʼt eat this way. I tend to eat a lot of green smoothies and salads, day in and day out. That might sound really boring to you. The reason I can eat this way might just be that Iʼve gotten used to eating this way, so I encourage you to experiment and see what works best for you.

If the menu plans involve too much preparation, then by all means scale it back and add in a few simple salads or soups that are easy and quick to make!

Thanks again for joining the Cure Cravings Forever program! Enjoy and Bon Apetit!

Nathalie LussierThe Raw Foods Witch

P.S. Feel free to add any raw desserts to either the lunch or dinner options, I didnʼt include them since sometimes you want dessert and sometimes you donʼt. All the dessert recipes are in my ebook “28 Desserts You Can Eat Every Day”.

Cure Cravings Forever Menus & Recipes 1

© 2009 Nathalie Lussier» Part of the CureCravingsForever.com Program »

http://www.CureCravingsForever.com



Week 1: The 50% Raw OptionMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Green Smoothie

Oatmeal Bowl of Fruit Green Smoothie

Green Smoothie

Oatmeal Bowl of Fruit

Snack Fruit Fruit Fruit Fruit Fruit

Lunch Large Salad Green Smoothie

Green Smoothie

Veggies with Rich Cheddar Sauce

Guacamole with Cru-dites

Green Smoothie

Raw Pasta with Marinara or Pesto Sauce

Snack Crunchy snack or nuts

Fruit Crunchy snack or nuts

Crunchy snack or nuts

Fruit Fruit

Dinner Cooked glu-ten free pasta with sauce

Cooked sweet po-tato with Salad

Cooked brown rice with cooked veggies

Cooked vege-table soup with gluten free breads or crackers

Cooked quinoa with steamed veggies

Cooked or raw fish with salad or cooked veg-gies

Cooked Qui-noa in a Big Salad






Week 1: The 100% Raw OptionMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Green Smoothie

Green Smoothie

Bowl of Fruit Green Smoothie

Green Smoothie

Green Smoothie

Bowl of Fruit

Snack Fruit Fruit Fruit Fruit Fruit Fruit Fruit

Lunch Large Salad Raw Avo-cado Soup

Green Smoothie

Veggies with Rich Cheddar Sauce

Guacamole with Cru-dites

Large Salad Raw Pasta with Marinara or Pesto Sauce

Snack Crunchy snack or nuts




Fruit Fruit

Dinner Tortilla Veg-gie Wrap

Large Salad

Tabouli Salad Raw Tomato Soup

Seaweed Salad

Green Smoothie

Large Salad






Week 1 Shopping List50% Raw List 100% Raw List

• 12-15 Bananas for smoothies & snacks• Smoothie fruit: either of papaya, peaches, pineapple,

mangoes, etc.• 1-3 bunches of greens: spinach, swiss chard, romaine

lettuce, kale, collard greens• (optional) 1-2 Containers fresh or frozen berries• Snack fruit: apples, oranges, clementines, peaches,

pears, plums, nectarines, grapes, cherries, etc.• 1 Bunch leafy greens for salads• Raw cashews, sunflower seeds, brazil nuts, or almonds• 1 lemon• Fresh garlic• Nutritional Yeast• 2 Red bell peppers• 6 Tomatoes• 2-3 Cucumbers• 2-3 Avocados• Baby carrots• Celery• 2-4 Zucchinis• Sun dried tomatoes• Dates• Quinoa• Gluten Free Pasta• Sweet potatoes• Fish• Brown Rice• Favorite cooking veggies: broccoli, asparagus, etc.

• 12-15 Bananas for smoothies & snacks• Smoothie fruit: either of papaya, peaches, pineapple,

mangoes, etc.• 1-5 bunches of greens: spinach, swiss chard, romaine

lettuce, kale, collard greens• (optional) 1-2 Containers fresh or frozen berries• Snack fruit: apples, oranges, clementines, peaches,

pears, plums, nectarines, grapes, cherries, etc.• 1-4 Bunches or big box of leafy greens for salads• Raw cashews, sunflower seeds, brazil nuts, or almonds• 2 lemons• Fresh garlic• Nutritional Yeast• 3 Red bell peppers• 6-8 Tomatoes• 3-5 Cucumbers• 3-6 Avocados• Baby carrots• Celery• 2-4 Zucchinis• Sun dried tomatoes• Dates• Quinoa• Parsley, Coriander, Basil Bunches• Seaweed






Green SmoothiesBanana Papaya• 2 bananas• 1/4 large papaya or 1 small papaya• Handful Raspberries• Parsley• Coriander• Water

Blueberry Lemon• 1 banana• 1 cup blueberries• 1 peeled lemon• Dark Leafy greens (kale, collards)• Water

You could omit the banana here and replace it with some cu-cumber and make it more diabetic friendly.

Peachy Keen• 2 Bananas• 1 Peach• 5 Strawberries• Handful Spinach• Water




Pineapple Strawberry• 1 Banana• Pineapple• Strawberries• Spinach• Parsley• Water

Light Fruit, Light Feeling• 2 Apples• 2 Pears• 1 bunch leafy greens• Stevia to taste• Water

Orange You Glad• 2 bananas• 2 oranges• Favorite berries• 1 bunch leafy greens• Water





Not so Sweet SmoothiesSavory Green Smoothie• 1 tomato, chopped• 1/2 cucumber or zucchini, chopped• 1 bunch lettuce• 1 clove garlic, chopped (may be too much for some people, try

adding half first)• Pinch of cumin• Water

Cucumber Berry Party• 1 small Cucumber or 1/2 large cucumber• 1/2 cup blueberries• 1/2 cup raspberries• Spinach• Water

Creamy Green Smoothie• 1 avocado• 1/2 cucumber• 1 bunch spinach• Water• Sea salt to bring flavors out



Not so Green Red Smoothie• 2 tomatoes, chopped• 2 red bell peppers, chopped• 1 bunch red leaf lettuce (or other lettuce)• Water

Yellow Mellow Smoothie• 1 Cucumber• 2 yellow bell peppers• Parsley• Coriander• Water

Chocolate Nut Milk Smoothie• 1 avocado• 1-2 cups nut milk (almond milk, hemp milk, etc.)• 1-2 tablespoons raw chocolate powder• Stevia to taste




Raw Juice RecipesHere are super simple, and quite delicious energizing juice recipes. Run them through your juicer, and drink up! Feel free to adjust the amounts according to your tastes.

Carrot Apple Parsley• 3-5 Carrots• 1-2 Apples• 1/2 bunch Parsley

Ginger Carrot Celery Greens• 3-5 Carrots• 2-4 Stalks Celery• Spinach, kale, swiss chard, or collards• 1-2 Apples• Small knob of fresh ginger

Carrot Beet Greens• 3-5 Carrots• 1 small/medium Beet• 2 Stalks Celery• Carrot & beet tops, or other greens

Green Lemonade• 1 Cucumber• 2 Stalks Celery• Spinach, kale, swiss chard, or other green leafy veggies• 1 lemon or 2 limes• 1-2 apples






Raw “Gatorade”This is a great drink after a work out because itʼs full of replenishing electrolytes, salt to help with the dehydration of a good sweat, and potassium and magnesium to help build muscles.

• 2-4 Celery Stalks, chopped• 1-2 Bananas• Fresh coconut water (optional) or Water

Place all of these ingredients in a high speed blender and process until smooth. This drink really hits the spot after a work out and itʼs just great at giving you the energy and sugar you need to keep your blood sugars leveled. The fiber from the celery stalks keeps the sugar from absorbing too quickly into your blood stream, giving you the best of both worlds.

Optional additions:

• Hemp protein powders• Ground flax seeds• Green superfood powders• Blue / Green Algae like Spirulina

These additions are option, and feel free to play around with the mixture that works for you.








The Quickstart Guide to Nut MilksWhat Are Nut Milks? Nut milk is a beverage made from a combination of nuts and water. Some of the commonly used nuts include: almonds, cashews, and brazil nuts. Feel free to experiment with using different types of nuts.

Some people also like to add other ingredients for flavor: raw chocolate for a cocoa drink, cinnamon for a cozy drink, or fresh fruits for a "milk shake".

How To Make Nut Milk 1. Take 1 cup of almonds (or other nuts) and place in a bowl with water.2. Soak overnight and change the water in the morning.3. Take the soaked nuts and place them in your blender. Add fresh water in 2:1 ra-

tio with the nuts. So add 2 cups of water for 1 cup of nuts. You can add more if you prefer to make more milk, but it will not be as strong.

4. Blend on high, until the almonds have been nicely blended. Be careful there might be water splashing out of your blender when you start blending!

5. Place a nut-milk bag on top of a large bowl and pour the contents of your blender into the bag.

6. Use your hands to strain the remainder of the nut milk out of the bag, leaving the blended almond pieces in the nut-milk bag.

7. Pour the milk from the bowl into a glass and enjoy as is - or add a pinch of a salt, or other spices to taste. Empty your nut milk bag and keep the almond meal for making raw cookies, raw pies, or just to throw on top of your raw ice creams.

Want the short version? Soak nuts overnight, blend with fresh water, strain, and drink.

Not so complicated after all is it? Enjoy!






Coffee Replacements

Teeccino Coffee ReplacementThis coffee replacement is a great “in between” product because it tastes like coffee, but it has none of the downsides of coffee like acidity and caffeine. You can find it online here.

Raw Hot ChocolateOne of my favorite memories from childhood was coming out of the cold to a warm cup of hot chocolate. You can still enjoy a warm cup of cocoa, and this one is even healthier!

• Warm to hot water, or warm nut milks• Raw chocolate powder• Stevia for sweetness• Coconut oil for creaminess

You can easily whip one of these comforting drinks up as is, but for extra creaminess add a banana and put the whole thing in your blender. Super thick, milk-shake like and oh so comforting!

Another great variety is to sprinkle cinnamon into warm nut milks. Yum!

Warm Herbal (Loose leaf) TeasIf none of these alternatives work for you, or you still want to enjoy the occasionally cup of tea then opt for herbal loose leaf teas if possible. I recommend green or black teas, and recommend you drink extra water to compen-sate for the slight dehydration effect of caffeine in teas.



http://www.teeccino.com/

http://www.teeccino.com/




Large Salad RecipeThis is a basic pattern, but feel free to vary it to your tastes!

1. Bunch of leafy greens, choose from: romaine lettuce, arugula, spinach, swiss chard, kale, red leaf lettuce, etc.

2. Sliced vegetables of your choosing: cucumbers, tomatoes, celery, carrots, rad-ishes, string beans, red bell pepper, broccoli, cauliflower, beets, zucchini, egg-plant, sweet potato, etc.

3. Top with extras such as: sprouts, seaweed, sesame seeds, sunflower seeds, dried raisins, etc.

Salad Dressing IdeasThe salad dressing options are endless, but here are a few ideas to get you started:

• Olive oil, crushed garlic, juice of a lemon.

• Olive oil, apple cider vinegar, soy sauce, crushed garlic, diced ginger, raw honey.

• Blended avocado, olive oil, lemon juice, sea salt.

• Olive oil, soy sauce, crushed garlic.

• Sesame oil, crushed garlic.

• Sesame oil, soy sauce, diced green onion.

• Olive oil, crushed garlic, diced ginger.


© 2009 Nathalie Lussier© 2009 Nathalie Lussier» Part of the CureCravingsForever.com Program »




Sprouted Quinoa SaladBasic Sprouting Guide1. Place the quinoa in a bowl with water overnight. 2. The next morning pour the bowl in a cheesecloth bag (or nut milk bag). This

will remove the water. 3. Then run the back under the faucet for another minute to rinse the quinoa.

Place the cheesecloth bag back in the bowl (or a bigger bowl since it will ex-pand!).

4. Keep the bowl on the counter, unless you live in a super hot climate that might cause mold to grow quickly.

5. Rinse the bag under water every morning and night. 6. The sprouting process should only take a few days, feel free to eat the sprouts

when you choose. The length of the “little tail” is totally up to you!

For the salad, chop up the following vegetables:

• 2 Stalks celery• 1 Tomato• 1/2 Cucumber• Chopped marinated mushrooms• 1 Red bell pepper• 1 bunch of parsley

Toss everything together with some olive oil, the juice of half a lemon, and a little sweetener like stevia or raw honey.






Raw Tabouli SaladThis recipe is one of my favorites, especially in the winter because it feels so fresh and full of immune boosting properties.

• 1 bunch cilantro• 1 bunch parsley• 1/2 bunch green onions• 1 tomato• 1/2 a cucumber• 1 one avocado• 1/2 cup sunflower seeds• 1 tbs. of cold-pressed olive oil• 1 tsp. of sea salt• Dash of stevia or raw honey• Juice of 1/2 a lemon

The trick to making this salad stand out is to chop up the cilantro, parsley, green onions, cucumber, and avocado very finely. Next add the sunflower seeds, and the rest of the seasonings.

Mix well. I usually make a big enough batch to last me a few days, itʼs so good and also makes a great “packable” lunch to take with you.

P.S. In my photo I used sprouted quinoa, but I actually prefer this one with sunflower seeds because the seeds start to sprout if you make a big batch and leave it overnight. Yum!






Raw Immunity Boosting SaladI was inspired to create this recipe after having done some research on ways to boost the immune system. Feel free to substitute ingredients that you can't get your hands on.

•Shredded raw broccoli•Diced tomatoes•Chopped parsley, spinach•Diced cucumbers

Toss all of these ingredients into a large salad bowl.

•Juice of 1 orange•2 tbs. extra virgin olive oil•Pinch of sea salt•1 tbs. raw honey or a sprinkle of stevia

Mix this simple salad dressing, then pour into your salad. Toss well and enjoy!

P.S. If you want to make your salads a little different, add some shaved corn right off the cob. Itʼs great raw, itʼs super sweet, a little crunchy, and adds a whole new texture to your salads.






Seaweed SaladsSeaweed salads are great because they are high in all kinds of minerals from the ocean and the green “underwater leafiness”. I suggest you work your way up to “pure” seaweed salads by adding crumbled or chopped seaweed to your regular salads un-til you begin to enjoy the taste.

• Wakame seaweed (if it comes dry, you can soak it and then slice it for the salad)• Sliced cucumber• Dash of sesame oil (use olive oil if unavailable)• Dash of apple cider vinegar• Dash of soy sauce (optional, may already be very salty!)• Top with black or white sesame seeds

Place the seaweed and cucumbers in a bowl, add the oils and seasoning. Then top with sesame seeds for an authentic (but healthier!) Japanese seaweed salad.

Try experimenting with different types of seaweed. If you canʼt find wakame, try dulse, hijiki, nori, and kelp “noodles”.






Sprouted Barley PaellaI love making this dish when Iʼm craving something heavy like cooked grains or rice. The only difference is that you donʼt feel overly after eating it!

• 3/4 cups barley• 1 chopped tomato• 1/4 chopped cucumber• 2 diced chives (green onions)• 1 teaspoon extra virgin olive oil• Spices to taste: recommend chili powder, cumin, paprika, and sea salt

The first step is to soak the 3/4 cups of barley overnight. In the morning rise the barley, then drain the water out.

Place all the remaining ingredients in a bowl and mix well. This makes an awesome main raw meal in itself, or could be a great raw side dish. Serve with a leafy green salad or marinated vegetables.






Marinated Asparagus & MushroomsMarinating vegetables is one of my favorite “easy dinner” ideas and meals. It takes just a few minutes to prepare, then between 30 minutes to a few hours to marinate and itʼs done!

You can try this process with any of your favorite vegetables, but here are some of my favorites:

• Asparagus• Mushrooms• String beans• Broccoli• Cauliflower• And even tough leafy veggies like cabbage, kale, etc.

The marinade:• Olive oil, and sometimes a dash of sesame oil• Soy sauce• Diced garlic• Diced ginger

After you wash and cut your vegetables, place them in a large bowl. Then add enough marinate so that there is at least a layer of veggies in the bottom that are getting marinated. You might need to mix the vegetables around, moving them from the bottom up so that they all get coated and marinate evenly.

This dish tends to taste better the next day, but Iʼve made it with only letting the veggies marinate for 30 minutes. I like to put marinated vegetables in my salads, in wraps, and as a side to sprouted grains. If youʼre not aiming for 100% raw, you can also have marinated veggies as a side to cooked quinoa or brown/wild rice.

Consider this the alternative to steaming, boiling, or frying your vegetable. It tastes amazing and is so good for you!






Rich Cheddar SauceThis is a very kid and family friendly recipe, though keep in mind that some children may be allergic to nuts.

Ingredients: • 1 cup raw cashews, sunflower seeds, brazil nuts, or almonds soaked beforehand• 1/2 large red bell pepper• 1/4 cup water, add more to help blend• 1/2 of a lemon juiced, or 1/4 of an orange juiced• 2 tbs. nutritional yeast• 1 tbs. tahini, or • 1 tsp. sea salt• 1 clove diced garlic• 2 tsp. onion powder, or a small slice of onion, or 1 tbs. of green onion

Preparation: Blend all ingredients until creamy. Add more water if it is too thick.

Serve this as a dip with raw veggies. Add to wraps for extra taste, or top salads for that extra flavor.

Or make a raw veggie “cheese” casserole:Marinate chopped raw veggies, like broccoli, cauliflower, asparagus, kale, and so on. Simply place these veggies in a bowl with a little olive oil for 30 minutes or more, the longer they marinate the softer they become.

Cover these veggies with some rich cheddar sauce and youʼve got yourself a meal!






Guacamole With CruditesThis is a great dish to serve as dip at parties, to top your salads with, to use in wraps, or to eat as is with a spoon. (Yes, Iʼve done this before!)

• 1 chopped ripened avocado• 1 chopped tomato• 1 clove finely chopped garlic• 1/4 lemon juiced• 1 tsp. onion powder, slice of onion, or chopped green onion

Place all ingredients in a food processor or blender and blend to your desired consis-tency. Some people like it really creamy, while others prefer a more chunky guaca-mole. If itʼs hard to blend, you can add a little water to get it going.

Serve as a dip with raw veggies like carrots, celery, broccoli, cauliflower, zucchini, cucumber, etc.

You can also thin it out with a little water or olive oil and pour on top of a salad as a thick salad dress-ing.

Alternatively, you can place a scoop in a lettuce leaf and eat it like a little wrap.

It also makes a great filling for stuffed red bell peppers. Cut the top off of a red bell pepper, remove the seeds, then fill with this guacamole for a great, easy to transport meal. (That looks good too!)

You can also top some portobello mushrooms with this guacamole if youʼre looking for a bit of a sandwich feel. Feel free to add more tomatoes, veggies, and toppings.






Tortilla WrapsThis is a great tasting tortilla wrap filling, that makes a mean tortilla. Hereʼs what youʼll need for the filling ingredients:

• 1 Sweet Red Bell Pepper, chopped• 1/4 cup Walnuts• 1/4 of a lemon, juiced• 2 chives diced (green onion, or wild garlic work well too)• Dash of Olive Oil to help blend• Dash of cumin for taste

Blend all the above ingredients in a food processor or mini-blender. This is your mexican tortilla mixture. Set it aside for now.

If youʼre just adding more raw food to your diet, you can use an Ezekiel Organic Sprouted Whole Grain Tortilla. There are other alternative gluten free wraps out there as well.

If you want to make a 100% raw meal, use lettuce or cabbage leaves as your tortilla. Place your tortilla on a plate, and add your favorite chopped vegetables like:

• Tomato• Celery• Cucumber• Spinach leaves

Then top with the blended mixture, wrap up, and enjoy!






Coleslaw Veggie WrapIn a food processor or hand shredder, shred your desired amount of the following vegetables:

• Carrots• Beets• Cabbage (Chopping by hand might work best)• Purple Cabbage (Chopping by hand might work best)• Radishes / Daikon

Then mix your shredded veggies with the following:• 1 chopped avocado• 1 tbs. extra virgin olive oil• 1 tsp. cumin• 1 tsp. chili powder

Once your wrap filling is thoroughly mixed, set aside and prepare the leaf for your wrap. I used a large cabbage leaf for my wrap, but other good wraps or “cups” include:

• Smaller cabbage leaves• Collard leaves (remove the hard stem)• Romaine lettuce leaves

You can make one large wrap, or several little “cups” or wraps for more of a munchable meal.

Enjoy!






Raw Pates For WrapsPates are really easy to make raw, and you can vary the ingredients and spices to come up with a slew of different tastes. Here is an idea for a raw pate, but I encourage you to experiment with different ingredients to come up with your own favorites!

Growing up, Taco night meant that each person in the family would go around adding toppings to their taco. I usually added lots of chopped cucumber and lettuce. Of course no taco is quite right without that slightly-spicy meaty part.

In a food processor or high speed blender, process the following:

•1 cup walnuts•1 stalk celery, chopped•1 tablespoon cumin•½ tablespoon curry•¼ extra virgin olive oil•1 teaspoon salt•1 teaspoon soy sauce

Place the walnuts and celery in a food processor or powerful blender and process until it's nice and chunky. Add the other ingredients and process to your desired consistency. For the taco wrap use a large collard leaf, cabbage leaf, romaine leaf, or spring for a sprouted gluten-free wrap. Add your favorite chopped veggies and enjoy!






Raw Vegetable PastaThe Zucchini or Squash NoodlesTo make the pasta noodles, youʼll need a spiral slicer. You can buy one online here. Alternatively you can use a vegetable peeler and make long vertical strips of zucchini.

To spiralize the zucchini, wash and cut the zucchini into thirds or halves, depending on the length of the zucchini. This is to make sure each piece will fit inside the spiraliz-ing gadget.

Once you start spinning the level youʼll see your “regular zucchini” or squash, turn into angel hair pasta! Simply remove any excess water after youʼre doing pastarizing your zucchini and then continue to making the sauce.

The Marinara SauceThis is a very simple sauce that comes out as chunky “meaty” or smooth as you want, depending on how long you blend it.

• 2 cups chopped tomatoes• 10 sundried tomatoes, soaked• 2 tbs. extra virgin olive oil• 2-3 cloves diced garlic• 3 dates, pitted and soaked• A few sprigs of parsley or basil leaves• 1 tsp. sea salt

Place all ingredients in a food processor or high speed blender and blend to your desired chunkiness. Serve on top of the zucchini or squash noodles and enjoy. This recipe is enough for more than one meal, and it keeps well in the refrigera-tor.



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Powerful Basil Pesto This delicious pesto sauce can be used for the raw pasta noodles, or as a topping for other raw vegetable dishes.

• 1 cup pistachios, soaked almonds, or pine nuts• 1 cup fresh basil leaves• 1/4 cup extra virgin olive oil• Dash of sea salt

Blend the nuts to a fine powder in a high speed blender or food proc-essor. Then add the remaining ingredients and blend until it forms a nice thick pesto.

To Make Pesto Stuffed MushroomsWash and de-stem some portobello mushrooms, then place bottom side up on a plate and pat dry. Generously scoop some of the pesto sauce onto the mushrooms. Serve with sliced tomatoes, and eat like an open faced sandwich.

This would work well for mini portobello mushrooms, and itʼs also worth a try with smaller mushrooms like crimini or button mushrooms. Make sure you add enough of the pesto stuffing to overpower the taste of mushrooms, especially if you or your family members are not big mushroom fans.

To Make Pesto PastaSpiralize a zucchini and instead of using the tomato marinara sauce, top with a generous amount of pesto sauce. Feel free to add a little extra olive oil if itʼs too dry for you. One of my favorite “packable” lunches!






Raw Soups to Keep You SatisfiedKeep in mind that if a soup recipe calls for water you can always substitute with warm water and make your soup more comforting for those times you want warm soup.Tomato Basil SoupIn a high speed blender or food processor blend until smooth:

• 4 large ripe tomatoes• 4 basil leaves• 1 close garlic• 1 tsp. extra virgin olive oil• 1/2 tsp. paprika

This soup tastes even better the next day!Creamy Avocado Corn Chowder

1 cup walnuts or almonds, soaked1 avocado, chopped5 ears of corn, shave kernels off1 tsp. sea salt

First blend the cup of walnuts or almonds in a high speed blender with 3 cups of water until there are no more or very little chunks. Then pass the entire mixture through a cheesecloth bag, and keep the “nut milk”. Save the nut pulp for a dessert recipe!

Place the nut milk in your high speed blender with the remaining ingredients and blend until smooth. Keep a few corn kernels to add in as a topping after you serve the soup!






Creamy Mixed Avocado SoupThis avocado soup is really good, and it even has a little bit of a kick because of the garlic and cumin. Itʼs really thick and satisfying, so I even like to use it as a dip or a salad dressing if I have lots on hand.

• 1 avocado• 1 tomato• 1 handful spinach• 1/2 a cucumber• 1 clove garlic• Dash of cumin• Dash of sea salt• Water as necessary to blend (See instructions)

Blend all of the ingredients in a high speed blender or powerful food processor until nice and smooth. Pour into bowls and drizzle with some extra virgin olive oil, or ses-ame oil.

You can use warm water to help the mixture blend, that way youʼll end up with a warm soup. No dehydrator or stove heat-ing necessary!






Asian Style Vermicelli Noodle SoupThis soup is so good, especially when you get a hankering for Asian food. Itʼs really easy to make, you donʼt need a blender but you do need a spiral slicer to make the noodles. You can buy one online here.

Youʼll need...

• 2 Small Zucchinis• Warm Water• Dash of sesame oil, or olive oil• Soy Sauce until Light Yellow• Pinch of Sea Salt• Sprinkle with Green Onions• Pinch of Pepper• A few pieces of spinach or Chinese veggies for garnish

First spiralize the zucchini until you get vermicelli looking noodles. I need to mention that this soup is not very filling, so you might need to make a lot of noodles to get satisfied.

Divide the noodles into 2 bowls (or spiralize more zucchin if youʼre serving more people) and then add the following ingre-dients. Cover with warm water, then add some soy sauce until the color turns light yellow. Add some sea salt, pepper, and sprinkle some green onions on top.

Finally, I like to add some green leafy veggies, to bulk this dish up. The veggies will soften with the oil and the salt, making them super yummy and more authentically Asian.








Raw Lasagna CasseroleThis recipe is a combination of the Marinara sauce and a variation on the cheddar cheese, with the pesto sauce, and some sliced zucchini.

I personally donʼt make this very often because it tends to be very elaborate, but if you happen to have the marinara and pesto sauces on hand, then itʼs just a matter of making this raw cheese and putting everything together in layers with some zucchini and sliced tomatoes.

The Lasagna Cheese:1 1/2 cups soaked raw cashews, macadamia nuts, or pine nutsJuice of 1/2 a lemon2 tbs. nutritional yeast1 tbs. sea saltAdd water to help blend

Blend all of the ingredients in a high speed blender or food processor until smooth.

AssemblySlice your zucchini into strips and marinate in a little olive oil while you make the rest of the sauces. In a casserole dish, layer alternating layers of: zucchini lasagna slices, marinara tomato sauce, pesto sauce, and lasagna cheese.

Or to improve presentation you could assemble each piece on a separate plate. This is a really tasty dish, and I really hope youʼll try it, but itʼs not something I personally eat on a regular basis. Iʼd rather have spiralized zucchini noodles with some of these sauces.






Raw ChiliThis makes for a great dish in the winter. You can make a big batch and have a little bit each day, or serve on top of a salad to extra flavor and texture. Easy to pack in an air tight container and eat on the go with a spoon.

• 1 cup broccoli chopped• 1-2 ears of shaved corn kernels• 1 red green pepper chopped • 1 red pepper peeled and chopped• 1 bunch sprouted mung beans• 4 Roma Tomatoes diced• 1/4 cup of extra virgin olive oil• 1 tsp. sea salt• 1/8 cup chili powder (or more to taste)• 1 tsp. of cayenne pepper (less if youʼre not into spicy stuff)• 1/2 small onion diced• 1 tsp. Coriander• 1 tsp. Soy Sauce

Place Chopped vegetables in a big bowl. Add olive oil and spices and mix together. Set aside.

Chili Paste• 1/2 of the small onion chopped• 3 dates, soaked

Place the chili paste ingredients in a high speed blender or food processor and process until smooth. Add it to the chopped veggies, mix well and get ready some great tasting raw chili!






Raw KabobsWhen it comes to switching things up in your kitchen, most of the time you can get away with using the same or similar ingredients but preparing them in new ways. Thatʼs where raw kabobs come in! All you have to do is get yourself a set of skewers and experiment with your favorite fruits and veggies. Who knows, it might entice your kids to eat these colorful dishes even more!

Vegetable VarietyMushrooms, slicedRed bell peppers, slicedZucchini, slicedEggplant, slicedWhatever other veggies you like

Once youʼve washed and chopped your desired vegetables, add them to the skewers. Then place the skewers in a simple marinade, meant to soften and add flavor to these simple ingredients.

Simple marinade: Olive oil, soy sauce, chopped garlic, chopped ginger.

Let these marinate for a few hours, or put the whole thing in the dehydrator if you want to change the texture a little.

Fruit VarietySimply slice some of your favorite fruits and pile them onto the skewers. Some good fruit ideas include grapes, apples, orange slices, banana slices, berries, etc.

For extra decadence you can top these with a sprinkle of cinnamon and stevia for sweetness and variety.






Un-fried Avocado FingersThis recipe reminds me of the Shake & Bake type of cooking I used to do with my mother. The concept is pretty simple, you create a crust-like batter and dip some avocado slices into it. This is a great recipe if youʼre craving something like meat, or deep fried foods.

The Batter Mix• 1/4 cup flax seeds• Pinch of sea salt• Pinch of nutritional yeast (optional)• Pinch of cayenne pepper (optional)

In a dry high speed blender, coffee grinder, or magic bullet, blend the flax seeds until finely ground. Then add the remaining ingredients and set aside in a bowl.

The Avocado SlicesCut an avocado open, then slice lengthwise into strips or “fingers”. Make the strings thin, so youʼll get lots of them to dip into the mixture.

Take each slice and dunk it in the flax seed mixture to cover each side with the “bat-ter”. Set each covered strip aside. Now these are ready to eat, you can add them to a raw salad, serve them as snacks with other raw veggies, and just enjoy.

If you want to take this dish even further you can dehydrate these for an hour until the avocado slices get more firm.

Photo by Darwin Bell.



http://www.flickr.com/photos/darwinbell/

http://www.flickr.com/photos/darwinbell/




Raw Nori RollsThis recipe is simple, and only requires a few ingredients, but it can take awhile to get the hang of wrapping the sushis.

The Cauliflower Rice• Washed and cut cauliflower• Freshly chopped garlic• Freshly chopped Ginger• Dash of soy sauce• Mashed avocado

In a food processor or a high speed blender on low, process all the ingredients ex-cept for the avocado. This will turn out like small rice grains. Now mash the avocado into the rice, this will make it stickier and easier to roll later on.

The Filling & Assembly• Raw nori seaweed sheets (toasted works if not 100% raw)• Sliced cucumber• Sliced bell pepper• Shredded carrots (optional)• Sprouts (optional)• Sliced avocado (optional)

Using a bamboo wrapping mat, place a seaweed sheet down then place the cauliflower rice mixture along the bottom edge about 1 inch away from the edge. Then add a few of the other ingredients. Dab a bit of water along the opposite edge.

Pick up the bottom edge of the mat and close the first loop of the wrap, press down firmly to get rid of any air. Roll the nori wrap, removing the mat along the way, until the wet edge meets the roll. Now wrap the mat around the whole roll and press firmly again. Now remove the mat and set aside. Continue until all fillings are gone. Then slice the rolls or eat as is!






Marinated Portobello SteaksThis is a great dish for those times when you feel like eating meat, or you want to show others that you can still enjoy steak-like foods without the cooking.

The Marinade• Juice of 1/2 a lemon• 1 tsp. Extra Virgin Olive oil• 1 tsp. Sesame oil• 1 tsp. Soy Sauce• Dash of sea salt• 2 Cloves diced garlic• 2 Sun dried tomatoes, chopped

Wash and set aside two portobello mushrooms. Prepare the marinade in a bowl or even two if you want to speed up the marinating process. Place the mushrooms into the bowl and coat with the marinade. Allow to sit for a few hours if possible.

Remove from the marinade and serve with the sun dried tomatoes on top as a decoration. Add a side salad, or some sprouted grains and youʼve got yourself a meal!

Optional: You can dehydrate these for an hour if you want them to be warm and resemble a cooked version. If you donʼt have a dehydrator you could use your oven on the lowest setting with the door open, and with a fan running in front of it. Itʼs not ideal, but if youʼre really gung-ho about it then go for it.






Raw OatmealThis oatmeal is a mix of crunchy starchy and sweet smooth, and it makes the perfect breakfast!

• 1/2 cup soaked or sprouted buckwheat groats• 1 sliced banana• 1 chopped apple• Dash of cinnamon• Dash of stevia or raw honey

The Blended OptionIf you want a super smooth porridge type of breakfast, place all of the ingredients in a food processor or high speed blender and blend until it reaches your desired con-sistency. Feel free to add a little bit of warm water to get that warm comforting feeling.

The Quick & Easy OptionJust add all of the ingredients to a mixing bowl and mix thoroughly. Optionally you can add some almond milk and eat like a crunchy chewy breakfast cereal thatʼs really good for you!

Buckwheat is great because itʼs gluten free, itʼs high fiber, and has easily digestible protein. Itʼs actually not related to wheat at all, itʼs a fruit and not a grain.






Fruit Snacks, Fruit IdeasIʼve found that presentation of fruit makes a big difference. So for example eating an apple day in and day out might get boring. Now if you were to slice your apple up, sprinkle it with some cin-namon, and eating with your hands or a fork, it changes the feel of the snack. With that in mind, here are a few more ideas for fruit based snacks!

Munchable Fruit Snacks• Grapes• Baby tomatoes• Berries (strawberries, blueberries, raspberries, etc.)• Cherries• Easy to peel clementines• Apple, pear, peach, or nectarine slices

One great way to eat more fruit is to make single fruit salads fresh before you eat them. Give this idea a quick try with whatever fruit you have on hand, it works great in a pinch!

Slice your fruit thinly, then spread the slices beautifully on a plate. Sprinkle with cinna-mon, a dash of stevia or raw honey, and if youʼre looking for something extra comforting you can add a little bit of your favorite raw nut butter. (The nut butter works best with ba-nanas, since other fruits tend to digest faster than nuts.) Eat this with your fingers or a fork, and enjoy!

Of course you can also eat fruit as they are: peel a banana or an orange and eat it, bite into an apple or a plum.






Crunchy / Salty SnacksI know a lot of people struggle with munchy crunchy salty snacks. So here are a few ideas to get the ball rolling. Feel free to modify these and come up with your own as well!

Cheese-ItsPlace some raw cashews in a plastic zippy bag, with a few drops of water. Then add some nutri-tional yeast, and your favorite spices like sea salt, paprika, cayenne, cumin, etc. Shake the bag and get the cashews coated with this cheese-like texture. Yum!

Celery sticks with Almond ButterAdding some raw nut butters to your celery sticks is going to make them a little more satis-fying, and you can even sprinkle a little extra sea salt to make sure you get your saltiness craving met. You can wash and precut your celery sticks and store them in sealed con-tainer in the fridge for a few days, so you always have them on hand when you need them.

Cucumber with Sea SaltI like to slice cucumbers vertically, and then quarter them so I get long strips that are easy to dip into raw dips, or just more munchable. Feel free to season them with your favorite spices or some sea salt.

Baby CarrotsAlways a winner, baby carrots are crunchy and so easy to eat. If Iʼm out and really need something Iʼll go for a small bag of baby carrots and it totally hits the spot.

Spiced NutsSimilar to the cheese-its idea, you can also add a little bit of lemon or lime juice in the bag to add a little kick. These make great travel snacks. I like taking some nuts with a few raisins on plane, train, or driving trips.

You can also just eat a handful of raw nuts on their own. Itʼs recommended to soak nuts before you eat them because it helps with digestion. Just rinse the water out, and rinse one more time and enjoy!






Ideas for the Road & Dehydrated SnacksThe previous page has tons of easy snackable food you can bring with you on the road. Here are some more options that you can consider:

Dehydrated Green SmoothiesMake “smoothie leather” by blending up your usual green smoothie recipes (using a little less water if you can) and then spreading it out on a dehydrator sheet. It should be about 1/4 inch thick. Place the dehydrator sheet in the dehydrator for about 4-6 hours, then check to see if it is dry enough that you can peel it off the sheet.

Flip the leather over, and dry for another few hours until nice and dry.

If youʼre using an oven on low with the door open, check to make sure that the pan or sheet youʼre us-ing isnʼt getting overheated or melted.

Dehydrated Raw Onion Bread / CrackersIn a coffee grinder, food processor or dry high speed blender process some golden flax seeds until you get flax meal. (You could also buy flax meal, but making it yourself is quick and easy.) Repeat the process with raw sunflower seeds to get sunflower seed meal.

In a food processor or blender, blend half a medium sized onion until smooth. In a bowl, mix in the flax meal, sunflower seed meal, and onion. If itʼs too watery or not dough-like enough add more flax seeds. (These donʼt have to be ground, it adds a little variety to the texture.) From here feel free to experiment and add spices, or just leave as is.

Spread the dough out on a dehydrator sheet, as thick as you would like. I recommend about 1/4 to 1/2 an inch thick. Place in the dehydrator for a few hours until it is soft for bread, or crunchy for crackers.






Documents

Cure Cravings Forever Menus & Recipes 1curecravingsforever.com.s3.amazonaws.com/CureCravingsWeek1.pdf · Week 1 Shopping List 50% Raw List 100% Raw List • 12-15 Bananas for smoothies