$20 American

Debi'sYahsomRawsomUn-Cook

Book

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A Plant Based Foods Adventure

A Recipe Book To Help You Transition Into

Eating More Raw.

by Debi Mae

Rev. 8/7/10

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Contents

Subject _ Page

Introduction 4Recommended Transition 8Breads and Crackers 13Dips, Spreads and Seasonings 22Drinks 37

Green Smoothies 44Entrees 51

Breakfast Meals 52Lunch/Dinner Meals 56Soups 71

Salads and Dressings 74Dressings 75Salads 78

Sweets 88Raw Foods General Information 106

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Introduction

This recipe book came about by many people wanting to know how to get from the SAD (Standard American Diet) to a more natural and healthy Raw food diet. So this booklet is a transitional book, designed to help you find creative ways to eat more raw foods and still use foods that are somewhat cooked or breads that are not raw, etc. I have tried to make these recipes taste similar to the ones we are used to eating but with mostly raw ingredients. If you can aim for at least a 75%-90% raw food intake, your body will be much appreciative of that change. You will begin to find what foods your body responds well to and what ones it does not. For example, my body does not like bread products so I try to stay away from them. I eat mostly (90%) raw fruits and vegetables. My husband, Karl, cannot eat beans & protein, especially meat protein. We have been healed of many dis-eases and have no aches or pains in any of our joints and have the exuberant use of all our faculties through sticking to a mostly raw diet.

I thought the following study said it all for those of us raised on this continent.Excerpted from the book Goldat, by Lewis E. Cook, Jr. & Junkp Yasui

“It has been found that a group of rats were fed diet of raw vegetables, fruits, nuts and whole grains from birth grew into completely healthy specimens and never suffered from any disease. They were never ill. They grew rapidly, but never became fat, mated with enthusiasm and had healthy offspring. They were always gently affectionate and playful and lived in perfect harmony with each other. Upon reaching an old age, equivalent to 80 years in humans, these rats were put to death and autopsied. At that advanced age their organs, glands, tissues all body processes appeared to be in perfect condition without any sign of aging or deterioration.

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“A companion group of rats were fed a diet comparable to that of the average American and included white bread, cooked foods, meats, milk, salt, soft drinks, candies, cakes, vitamins and other supplements, medicines for their ails, etc. During their lifetime these rats became fat and, from the earliest age, contracted most of the diseases of modern American society including colds, fever, pneumonia, poor vision, cataracts, heart disease, arthritis, cancer and many more.

“Most of this group died prematurely at early ages but during their lifetime most of them were vicious, snarling beasts, fighting with one another, stealing one another’s food and attempting to kill each other. They had to be kept apart to prevent total destruction of the entire group. Their offspring were all sick and exhibited the same general characteristics as their parents.

“As this group of rats died one by one or in epidemics or various diseases, autopsies were performed revealing extensive degenerative conditions in every part of their bodies. All organs, glands and tissues were affected, as were the skin, hair, blood and nervous system. They were all truly total physical and nervous wrecks. The same condition existed in the few, which survived full duration of the experiment.

“A third companion group of rats was fed the same diet as the second group to an age equivalent to about 40 years in humans. They displayed the same general symptoms of the second group – being sick and vicious so that they had to be separated to prevent them from killing each other and stealing one another’s food.

“At the end of this initial period all rats in this group were placed on a strict fast, without water to drink for a period of several days. Then they received the natural (raw) diet of the first group of rats. This diet was alternated with periods of fasting and within one month behavioral patterns had changed completely so that the now docile, affectionate, playful creatures were once again able to live together in a harmonious society and from this point on never suffered any illness.

“Several rats were put to death and autopsied at the end 5

of the initial period revealing the same general deterioration as that exhibited in the second group of rats. However, the remaining rats lived out the full duration of the experiment, to the equivalent of 80 years in humans, and when they were autopsied there were no signs of aging or deterioration or disease - just as those in the first group. The obvious disease, degeneration and deterioration of body parts evident in their first half of life had been completely reversed and excellent health restored.”

All truth comes from Yah and He set up the planet and told us how to eat. If we obey those laws, we are healthy and wise. If not, we will be in dis-ease. He will help and show us the way in our time of need. I believe that if you will study the scriptures you will find that cooked food and even meat were not eaten nearly as much as raw foods were. The cooked foods and meat were never meant to completely replace raw fruits and vegetables with the seed in them, nuts and seeds. I believe that even Daniel refused to eat the king's food because it was not raw, clean nor good for him. Smart man!

Psalm 141:4 says, “Let not my heart be inclined to evil, to practice deeds of wrongness with men working wickedness, and let me not eat of their delicacies.” After reading the experiment with the rats this means a lot more to me. I could tell you all the reasons why you should eat raw but the proof is in the eating. Try it yourself. Give yourself a year to transition from the SAD diet to mostly raw diet with less animal products and see if you don't feel better, look better and look at the world in a better light.

Obviously, food is not everything. Food deals with your body functions but affects your mental and spiritual functions as well. I believe Yah made us to be whole people and as such everything we do, affects every other part of ourselves. If we think wrong, we do wrong. If we eat wrong, we not only think wrong, but our bodies will rebel and tell us something is wrong through aches, pains and dis-eases in various parts of our body. If we disobey Yah's rules of right and wrong, we will live in strife with those around us, which will affect our mental and

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physical well-being. Jude says, “May you be in health and prosper, even as your soul prospers.” If your soul is not prospering, perhaps you are violating something in the other two areas of your life. If you seek answers to wholeness, you will find them. Matthew 5.

Our Creator is very serious about keeping our selves in health. 1Corinthians 3:17 says, "If anyone destroys (shrivels, spoils or ruins) the Dwelling Place of Yahuah, Yahuah shall destroy him. For the Dwelling Place of Yahuah is set-apart, which you are." This is how much He loves us: He will do whatever it takes to try to get us on the right road to health and blessing. And it is not so much that He has to do anything to us, as it is that He cannot bless us. We run out from under His covering by harming ourselves with the things we think are good, like a SAD diet or relating to others wrongly. His Owner’s Manual, the Scriptures, gives us all we need for life and right and good living.

2Peter 1:3-4 says, “... His Mighty-like power has given to us all we need for life and reverence, through the knowledge of Him who called us to esteem and uprightness. 4 Through these there have been given to us exceedingly great and precious promises, so that through these you might be partakers of the Mighty-like nature, having escaped from the corruption in the world, caused by lust.”

Enjoy this Un-cookbook! And may your life change in every way as you begin to put His ways into practice.

Shalom, Debi Maewww.livingwellwithlivingfoods.org Questions? info@livingwellwithlivingfoods.org

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Recommendations for Transitioning into Raw Food

90% of the food most Americans eat is processed food. That means it is killing us. Why? Because this processed food is not alive. If we want life in our bodies, we must eat food that is alive as the Creator designed us. Unfortunately, we have become addicted to this processed food. Actually, I hate to even call this stuff food. Our Creator told us what food was and we need to listen. He said in Genesis 1:29, 31, “And Yahuah said, “See, I have given you every plant that yields seed which is on the face of all the earth, and every tree whose fruit yields seed, to you it is for food. 31 And Yahuah saw all that He had made, and see, it was very good.” Do you realize this food (raw fruits, vegetables, nuts and seeds) are the only food he said was good? You can eat other stuff if you want but why not eat exceedingly good and what is abundantly good for your body? It has been proven that raw food helps your body get healed and stay healed.

Here are my recommendations for your transition: The first thing I would get rid of is milk for about 3 months, so that your body can cleanse. I grew up on a dairy farm and drank milk all the time. I don't recall any serious illnesses or very many colds. But, I drank raw milk without hormones or antibiotics, not the white stuff you buy in the stores. I don't drink milk now unless I can find it raw. Now that I am off the pasteurized milk, I don’t have allergies, bronchial problems, not even any colds.

Next, I would eliminate any white processed rice, flour products and sugar products. You need to do these all at the same time because they feed off of each other. They actually create in you an addiction to yeast and sugar products. Sugar feeds yeast.

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Yeast is a fungus. Sugar feeds fungus. Cancer is a fungus. So you will be feeding cancer if you have it. You don't want fungus in your body. Nutritional yeast is different than regular bread rising yeast and is not an active fungus. It cannot grow in your body like the yeast that is in breads. There is some controversy about this so eat this according to how your body reacts to it. Remember to be temperate in all things. Instead of white products, use whole grain products, brown rice or wild rice and low temperature processed sweeteners such as raw honey, dates, molasses or raw agave. Dates and molasses are 1000 times better for you than any other sweetener so we prefer to use them. I will use honey and agave once in a while when needed for a dessert. You can get whole wheat pastas and tortillas in most grocery stores. Some products you can find right in your area if you ask around.

The next thing I would eliminate from my diet is meat that is bought in the store. Most of these meats have much antibiotic and hormone drugs in them not to mention the natural adrenalin that is released when the animals sense their demise. Most of the meats available are not kosher as they have the blood put back into them to keep the meat looking red and fresh. The life is in the blood and whatever blood you eat will cause you to act like the animal you just ate. This blood will change our bodies and our mental well-being. Meat has much fat in it and if eaten morning, noon and night will make you fat and cause diabetes and heart attacks. If you want to eat meat, then find some that is natural, range fed animals. Deer, buffalo and beef are available like this but it tends to be very expensive. Also, if you are going to eat meat, eat it only once or twice a week. Meat does not digest well in our stomachs unless you chew it really, really well and take very small bites. It putrefies and causes backups in the sewer system of our bodies if we eat a lot of it. This dead putrefied meat then attracts germs, worms, viruses, parasites and all the ill things that feed off of dead food. It also gives us too much protein in our diet when we eat too much.

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Our bodies were not built to digest meat. Our body was designed to digest fruits and vegetables. Our digestive system is very long with twists and turns that are great for breaking down vegetables and fruits. Our saliva is alkaline to break down these same veggies and fruits. They do not break down meat as well.

The recipes in this cookbook do not have meat in them. I don’t eat meat very often. But you already know how to cook and eat meat. When I eat fish, I cook it as little as possible which makes it much more tender and digestible. Make sure you eat kosher fish. My basis for this is that since our creator knows best, let us eat the way he said to. After all he sent his word to heal us. Let us abide by it and live. I have a list of kosher fish at the end of the Raw Food General Information section in this book.

Next, I would eliminate food additives that are unhealthy. To find the dangers of food additives look up www.cspinet.org/reports/chemcuisine.htm. Almost all processed food has food additives of one kind or another. I had a dream a few years ago that a friend of mine had died. In the dream I could still talk to him so I asked him what he died of. He told me, “Food additives.” When I awoke I immediately went to the internet to look up what that was. I was amazed at how destructive food additives are. Our bodies were not made to handle being poisoned slowly which is what happens with food additives. You may not be getting a significant amount of additives at any one time, but if you constantly eat them in all the processed food you buy, your body never has a chance to recover from them.

I would actually have to say that if we eat anything with MSG (monosodium glutamate) in it by whatever names it goes by, that we actually offend Yah by doing so. Here is why. MSG is a brain drug called an excitotoxin. It makes your brain believe that it needs more of whatever it is that you’ve just eaten that contains this drug. This makes it an accessory to the crime of addiction bringing us into slavery to food. MSG has many

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names that it goes by and these are changed constantly so you won’t recognize it. That is why it is best to stay away from processed foods and stick to food that comes directly from the ground. This is even what Daniel did in the Bible so that he was not forced to eat the King’s delicacies.

Along with all of the above, I would try to eliminate as much cooked food from my diet as possible. Cooking most foods destroys the enzymes and leaches out the vitamins and minerals that were there before you cooked it. Any food that you normally cook can be adapted to be mostly raw and uncooked. However, there are some foods that are better for you by cooking them such as: Green beans, legumes, artichokes, etc. But most foods can and should be eaten as raw as possible. Use your imagination. This raw food culinary area is a whole new way to prepare food and is so energy and time saving. Even your children can learn to prepare food in the raw...no burns or messy pans. Mistakes are only opportunities to make something new. Have fun and enjoy the adventure into a more raw food preparation.

Avoid poisoning

Some raw foods must be consumed with caution. Below is a list of what to be aware of.

* Buckwheat greens are toxic when raw, particularly if juiced or eaten in large quantities by fair skinned individuals. The chemical component fagopyrum is known to cause severe photosensitivity and other dermatological complaints.* Kidney beans, including sprouts, are toxic when raw. (1)* Rhubarb: when eaten in sufficient quantity, leaves can be toxic when raw; stalks are completely safe to eat when harvested early.* Potatoes: a member of the nightshade family, can produce the toxic alkaloid solanine. The flesh of the potato just beneath the skins is usually green if solanine is present, but one may be

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present without the other. Solanine can be removed by peeling the potatoes. (2)(1) N.D. Noah, A.E. Bender, G.B. Reaidi, and R.J. Gilbert. "Food poisoning from raw red kidney beans." British Medical Journal 1980 July 19; 281 (6234):236-7.(2) "Executive Summary of Chaconine & Solanine" (http://ntp.niehs.nih.gov/ntpweb/index.cfm?objectid=6F5E933B-F1F6-975E-7B1D19DE73F21505), National Institute of Environmental Health Sciences

Kitchen Machines : We recommend the use of home or commercial grade machines. We use the following:Blender: Blendtec 3 Hp or Vita Mix 3600 + or comparable.Processor: Cuisinart Costum Prep 11 cup or comparable.Dehydrator: Excaliber 5 or 9 TrayJuicer: Hippocrates Green Power GPT-E1303 or comparable.Coffee Bean GrinderSprout Lids for Ball Canning JarsSpiralizer or Julienne cutting deviceNOTES:

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Breads&

Crackers

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Sunflower/ Chia Seed Flat Bread

½ cup raw organic Sunflower Seeds, soaked½ cup raw organic Flax seeds, soaked½ cup raw organic Chia seeds, soaked1 Tbs. raw organic Agave nectar1 Tbs. Nutritional Yeast1 tsp. Real salt

Soak sunflower seeds overnight. Wash to remove the white skins. Soak the flax and chia seeds in pure water to swell for about 10 minutes. Combine flax and chia seeds after soaking. Add salt and agave nectar. Measure 1 cup of the soaked combination and grind in the blender. Pour into bowl. Add rest of the ingredients and mix well. Spread onto a dehydrator sheet about 1/8 inch thick. Dry for about 6-7 hours at 115˚F. After about 3 hours check to see if it needs turning over. Turn over and finish drying for the rest of the time or until dry.

If you desire a more flexible tortilla like bread, grind ½ cup of unsoaked flax seed in the blender and mix into bread mixture. Add water if necessary for a spreadable consistency.

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Yeast Free Wholegrain Bread

A nice transition from regular yeast breads to more nutritious yeast-free breads. From here we hope you will eventually start making completely raw breads.

2 cups soft Durham wheat flour1 cup coconut flour 1 tsp. Non-aluminum baking powder1 tsp. Baking soda¼ c. rolled oats½ tsp. Real salt1 Tbsp. Organic raw agave nectar (or preferred sweetener)1 ½ Tbsp. Raw organic Coconut oil2 c. zucchini milk (or preferred raw unpasteurized veggie, seed or nut milk)

1. Pre-heat oven to 200° C (392° F). 2. Combine all dry ingredients then mix coconut oil through well with a fork. 3. Add milk (and sweetener if it is a liquid) mix until well combined. 4. Put mixture into a greased glass or stainless steel loaf pan and bake for 50 minutes. 5. Remove bread from pan and cool on a rack.

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Raw Cacao Sunflower Seed Tortillas3 Zucchini, cut into chunks1 c. sunflower seeds, pumpkin seeds, or pecans½ c. dried coconut flakes¼ c. Flax seeds ½ c. chia seeds½ t. real salt3 T. raw cacao powder3 T. raw honey or raw agave nectar

Blend all ingredients in blender, pour onto flex sheet and dry in dehydrator at 115°F for 4 hours until dry on top, turn over and dry another 2 hours until dry but pliable. This is great flat bread for desserts.

Zucchini Flax Sunflower Seed Bread

3 Zucchini, cut in chunks½ c. water½ c. sunflower seeds or sprouted wheat/grain¼ c. Flax Seeds¼ c. chia seeds¼ c. sesame seeds1 T. Amino Acids½ t. real salt½ t. Debi's seasoning½ c. sunflower seeds (added after all previous ingredients are added)

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Blend all but the last ingredient in a blender. Pour into bowl and stir ½ c. sunflower seeds into blended mixture. Pour on to flex sheet and dry in dehydrator at 115°F. Dehydrate for 4 hours until dry on top, turn over and dry another 2 hours until dry but pliable. To use for pizza add Italian seasonings and leave out whole sunflower seeds.

Pumpkin Seed Flat Bread

3 Zucchini, cut in chunks1 c. water1 cup coconut flour*½ c. pumpkin seeds¼ c. Flax Seeds¼ c. chia seeds¼ c. sesame seeds1 T. Amino Acids½ t. real salt½ t. Debi's seasoning½ c. pumpkin seeds (add whole after all previous ingredients are blended)

Blend all but the last ingredient in a blender. Pour into bowl and stir ½ c. pumpkin seeds into blended mixture. Pour on to flex sheet and dry in dehydrator at 115 °. Dehydrate for 4 hours until dry on top, turn over and dry another 2 hours until dry but pliable.

*Coconut remains after putting coconut meat through the juicer. Then grind the coconut in the dry cup Vita Mix or use unsweetened shredded coconut.

Almost Raw Graham Crackers1 ½ cup cooked quinoa with cinnamon

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1 cup sprouted wheat1 apple, shredded¼ c. flax seed, ground¼ cup ground chia seeds¼ cup sunflower seeds¼ cup pumpkin seeds½ cup water½ tsp. Real salt½ -1 tsp. Cinnamon½ tsp. Natural organic vanilla

Combine all ingredients in a food processor and process until smooth – 5-10 min. It should be pourable but not runny nor too thick: just spreadable. Pour onto flex sheets into small 2” circles. Spread the batter so that the edges are a little thicker than the center. This will keep the edges from drying out too fast and curling. Dry at 115F for 4-6 hours on one side. Flip and dry until crispy – usually another 4-6 hours.

Debi’s Avocado Seed Crackers1 avocado seed, cut up1/3 cup olive oil¼ cup water1-2 dates2 large yellow onions¼ cup ground chia seed½ cup ground sunflower seeds¼ cup Bragg’s Amino Acids

Cut up avocado seed and blend in VitaMix with olive oil and ¼ cup water (just enough so that it will run smoothly). When the mixture is nice and smooth, add the dates and grind until smooth. (You may need to add a little more water for this.) Put this mixture into a large mixing bowl. Peel and cut onions into quarters. Shred in food processor. Put onions into the large mixing bowl, add the remaining ingredients and mix

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thoroughly. Spread the mixture evenly and thinly on dehydrator trays lined with a non-stick sheet. Dehydrate at 115F for 6 hours until crisp. Flip the tray and gently peel off the non-stick sheet. Continue dehydrating for another 6 hours. Cut into squares of equal size. Avocado Seed Tostados: Just make a few tablespoons of the above mixture into tostado size rounds and dry until crisp.

KALE CHIPS2 large bunches Kale, Wash and remove stems2 T Apple Cider Vinegar 2 T Balsamic Vinegar ½ cup Water with 1 Tbsp. Chia seeds

1 or 2 Large clove garlic1 T Pink Himalayan Salt1-2 Dates1/4 cup of nutritional yeast2 T Olive oil

Directions:Soak the chia seeds in the ½ cup water for 10 minutes then put vinegars, water, olive oil, nutritional yeast flakes, garlic, dates & 1 /2 teaspoon of salt into the blender and blend.

Tear Kale into bite size pieces and put in a large mixing bowl. Sprinkle the unused salt over the Kale and work into the greens with your hands. Pour dressing over kale and mix thoroughly with your hands to coat. You want this mixture to completely cover the kale.Place kale onto Teflex sheets, on top of a mesh dehydrator screen, and dehydrate for 8 hours at 115˚F. You’ll need to use several trays. Just spread so the Kale is evenly dispersed. Dry at 115˚F for 8 hours.

You will know the kale is ready when you take a piece and eat it, it should crunch and melt in your mouth. Use your imagination to change the tastes. Children love these!

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CHEESY KALE CHIPS

1 large bunch Curly leaf kale, torn into crisp-sized pieces, removing stalks1 c. raw cashews 1 c. water1 large red sweet pepper 3 Tbsp lemon juice 2 Tbsp nutritional yeast 1 small slice of red chili (optional)2 teaspoons Himalayan salt

1. Blend all ingredients until smooth. 2. Put the kale in a large bowl then pour the blended mixture over it and massage it in until all the leaves are coated.

3. Place it on dehydrator trays with Paraflex sheets and dehydrate at 110 degrees. After two hours peel off the Paraflex sheets and place the chips on mesh sheets.

4. By the time they have been in for eight hours they should be crunchy. If they aren't, just leave them in until they are! Taste, and if they're not salty enough, sprinkle some over and then enjoy!

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Baked Cornbread

6 cups of corn from 5 ears of corn½ cup coconut water or plain water1 ½ cup whole-wheat flour½ cup barley flour½ cup quinoa flour2 tsp. Baking soda1 tsp. Real saltBlend corn and water until fairly smooth. Mix dry ingredients together then blend all ingredients together and pour into oiled 9”X 13” glass baking dish or 2-8” round glass dishes or pie plates. Bake in 400 oven for 25-35 minutes. Stick a toothpick in to test doneness. There should be nothing sticking to the toothpick. This is great hot with honey, agave or coconut butter.

Spicy Corn ChipsCorn cut from 5 ears of corn1 ½ cup shredded carrots½ cup onions¼ cup coconut water or plain water¼ cup nutritional yeast-optional¼ cup red peppers¼ cup sunflower seeds

¼ cup hot banana peppers2 stalks celery or ¼ cup purple cabbage3 T. parsley3 cloves garlic2 T. Bragg’s amino acids1 tsp. Cumin1 tsp. Real salt4 shakes red pepper flakes

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Blend all together until fairly smooth. Spread out evenly on a dehydrator paraflex sheet with the edges just a little thicker than the middle and dehydrate at 115 for 6-8 hours. When it is dry enough to handle, cut into triangles. Then continue drying on the dehydrator perforated trays without the paraflex sheet until crispy. Eat with salsa, bean dip or guacamole. Yumm!

Dips,Spreads

andSeasonings

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Alfredo Sauce2 cup distilled water¾ cup raw cashews or ½ cup sunflower seeds (soaked, deskinned & dried)1 cup hot, cooked millet or cooked wild rice2-3 Tbsp. Chia seeds1 3/8” slice of onion1 clove garlic1 tsp. Italian spices½ to 1 tsp. Salt to taste½ cup Raw Parmesan-like Cheese (recipe in this section)

Blend together first 8 ingredients until very smooth. Pour into container and add raw parmesan cheese. Gently mix together and pour over pizza (see Pizza under Entrees) or pour over raw dug out spaghetti squash. Makes enough for 2 pizza crusts or for the top of one crust and then pour the rest over raw veggies.

Sausage Seasoning

3 T. Ground Rosemary10 T. Ground Sage3 T. Real Salt3 T. + 1 tsp. marjoram

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“ “ basil “ “ cayenne1 ¾ T. Garlic Powder

Mix together and store. This seasoning is great to make anything taste like sausage without the sausage. This helps to transition into more healthy eating habits.

Cinnamon Substitute1 part coriander seed 1 part sweet anise seed

Grind or blend to a powder & use in place of cinnamon.

Mrs. Debi’s Seasoning¾ cup dried zucchini¼ cup dried sweet potato2 Tbsp. dried yellow peppers1 ½ tsp. real salt1 tsp. garlic powder1 tsp. turmeric

1 tsp. parsley flakes½ tsp. cumin½ tsp. dill weed½ tsp. chili powder½ tsp ground coriander¼ tsp. celery seed

¼ tsp. cayenne pepper

Blend first 3 ingredients in VitaMix, pour into bowl. Add rest of the ingredients and mix together. Put into a wide holed shaking container and sprinkle on salads, in soups, on fish, etc.

Chili Powder Seasoning1 T. Paprika1 t. cumin2 Bay leaves1 T. sweet basil1 T. dried bell pepper

1 T. Parsley flakes1 t. dill weed1 t. oregano1 T. Onion Powder

Grind all ingredients to a fine powder.

Basic Cream Sauce24

1 cup water½ cup raw cashews3 Tbsp. Chia seeds½ -1 tsp. Real salt to taste

Blend together until very smooth. Add to vegetables to make a creamed vegetable dish or add seasonings to make a gravy or other tasty sauces.

Cashew Mayonnaise1 cup water½ cup cashews + 1 cup cooked brown rice or millet2 T. fresh lemon juice½ t. real salt1 3/8” slice onion1 clove garlic

Blend cashews in water until smooth in a VitaMix. Blend until thick. Add lemon juice, salt, garlic, and onion seasonings.

Tahini

2 Tblsp. Sesame Seeds½ tsp. Sesame Oil¼ tsp. salt¼ cup tepid water

Place sesame seeds in a blender or food processor and grind until smooth. Add sesame oil and salt. Process until combined. With the motor running, add the water in a very slow, steady stream and blend until smooth.

If you freeze your sesame seeds they will last longer. Store them away from light and heat as they turn rancid quickly.

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Raw Cauli-Hummus2 ½ cups fresh cauliflower½ cup olive oil¼ cup cashews, almonds or macadamia nuts (soaked overnight)1 small clove of garlic

½ tsp. Salt or to tasteDash cayenne1 tsp. cumin1 tsp. lemon juice1 tsp. tahini

Process all ingredients together in a food processor with the S blade until smooth and creamy. Serve.

Debi’s Guacamole Dip½ large Florida avocado2/3 red pepper,1 tomato, quartered½ onion, quartered½ tsp. chili pepper½ tsp. turmeric1 clove garlic, sliced1 tsp. Mrs. Debi’s Seasoning

Put all ingredients into food processor and process until blended but slightly lumpy.

Karl & Debi’s Olive Oil(Use in place of butter)

1 cup virgin olive oil1 tsp. oregano1 tsp. basil or one branch of fresh basil1 tsp. rosemary2-3 cloves garlic (fresh)1 tsp. parsley dried or one fresh sprig of parsley1/2 tsp. Salt

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Put all in blender and blend until smooth. Pour into glass container and pour onto bread as a yummy topping in place of butter.

Olive Oil Dip or Pizza Topping

½ c. raw organic extra virgin olive oil2 tsp. Italian spices3 cloves minced garlic½ tsp. Black pepper

Blend together and use as a dip for breads, veggies, or use as a replacement for cheese on top of the raw veggies pizza.

Coconut Butter+

There are many things you can do with coconuts. Here are some I have done.

When the coconuts are green or yellow on the tree, cut them off and use the juice inside for smoothies, to replace milk in any recipe, or just for a refreshing cold drink. It can be mixed with any other juice for many different flavors.

Inside the coconut when it is green or yellow is also a whitish substance around the center which if left on the tree will become coconut meat. But right now it is very slimy looking. You can scrape off this white substance and add to cut up fruit, smoothies or make coconut butter. (For more info see Raw Food General Information) Here's how I make it:

Debi's Coconut Butter*2 young coconut white insides½ tsp. Vanilla agave or to taste*¼ – ½ tsp. Real salt½ tsp. Cinnamon (optional but tastes almost like syrup)2 Tbsp. Dry chia seeds

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Blend in blender, pour into container and let sit for 10 minutes. You will have a nice white butter type of substance to spread on pancakes, crackers, bread or tortillas.

Options: While your are blending the coconut butter add ½ cup pecans, almonds or other nut for a different and yummy flavor

*Vanilla agave is made by blending in a blender, 17 oz. of raw organic agave nectar with 1” piece of vanilla bean.

*Do not eat this every day as it is high in fat and can be hard on your gall bladder and kidneys. 2-3 times a week is sufficient.

Raw Veggie Parmesan

1 c. Nutritional yeast¾ c. walnuts, ground* 2 Tbsp. black sesame seeds½ – 1 tsp. Real salt

Mix together and use as Parmesan cheese.*You may use hemp seeds (not ground), sunflower, cashew, almond, or pecan nuts (ground). Each nut or seed gives a slight variation of the cheese. Experiment and find which you like best.

Raw Guda Cheese

1 c. flax seed or chia seeds1 c. water½ c. raw cashews¼ c. nutritional yeast flakes3 T. lemon juice3 T. tahini or sesame seeds

¼ tsp. Turmeric1 Tbsp. Red pepper¼ tsp. Cumin1 tsp. Real salt½ c. raw carrots

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Blend altogether in blender until smooth. Pour into a greased dome bowl. Let set up in fridge for 4 hours, slice and serve. Can be used in pizza crust under Entrees section.

Red Pepper Cheese Dip

1 cup water¾ cup cashews or sunflower seeds1 tsp. Real salt

3 Tbs. Nutritional Yeast flakes1 3/8” slice of onion1 clove of garlic½ cup red peppers

Blend all together for 1- 2 minutes or until very smooth. Use as a dip or spread on sandwiches, crackers, bread, veggies, etc.

Sour Cream for Latkes

1 cup cashews2 Tbsp. Soaked barley3 Tbsp. Lemon juice1 tsp. Raw apple cider vinegar2 Tbsp. Sesame seeds

½ tsp. Dill weed½ tsp celery seed1 tsp. Garlic powder for 1 clove garlic, pressed½ – 1 cup water

Blend all ingredients in a blender, adding water as needed to get a smooth consistency.

Sour Cream 1 ½ c. soaked sunflower seeds* (or ½ and ½ cooked brown rice or millet and sunflower)1 c. water (½ & ½ lemon juice and water)½ t. real salt1 slice onion1 clove garlic, pressed or minced1000 mg. Vitamin C (may be omitted if using soaked, deskinned sunflower seeds)

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Optional: cilantro, parsley, dill to taste

Blend all ingredients in vita mix until creamy.*Soak sunflower seeds overnight. In the morning remove gray husks as best you can under running water and drain.

Raw Protein Filling for tortillas1 large avocado skinned and diced1 cucumber with skin and diced1-2 fresh tomatoes, diced¼ cup sprouted lentils ¼ cup re-hydrated sunflower seeds¼ cup sprouted chick peas1 Tbsp. Chia seeds2 Tbsp. Cilantro, chopped1-2 cloves of garlic, minced1 onion, minced½ tsp. Chili powder1 tsp. Real salt

Combine all ingredients and serve immediately.

Almost Raw Sweet Potato Stuffing

1 cup chopped celery1 cup chopped onion

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¼ cup flax seed oil6 cups dry wholegrain bread crumbs1 large sweet potato, cooked, peeled and finely chopped1 cup vegetable broth, warm½ cup chopped pecans, walnuts or sunflower seeds1 tsp. Poultry seasonings1 tsp. Rubbed sage1 tsp. Salt1 tsp. Pepper

Combine all ingredients and toss gently. Serve immediately.

Taco Dip or Filling2 cups sprouted or cooked and cooled chickpeas2 cups fresh cut corn (right off the cob)2 cups sprouted black beans or cooked and cooled black beans2 cups blended ripe tomatoes1 cup diced tomatoes¼ cup minced green chillies (fresh)1 cup red or green sweet peppers½- 1 cup chopped onion1 tsp. Chili powder1 clove minced garlic½ cup minced fresh cilantro1 tsp. Real salt

Combine all ingredients except chips, chill and serve with chips. This is a meal all by itself. For chips use Tortilla chips or Sunflower seed/chia seed flat bread (in Breads section) dried until crisp.

Fresh Salsa

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2 large tomatoes, diced3 sprigs cilantro, chopped fine1 large onion, diced1 large clove garlic, diced1 red or green pepper, diced1 chili pepper, diced1 jalapeno pepper, seeded and diced (if heat is needed)½ tsp. real salt

Prepare and mix together for a refreshing salsa. Let stand in fridge for 1 hour to blend flavors.

Garbanzo Bean PateMakes 3 cups

1 ½ cups sprouted garbanzo beans, drained and rinsed ½ cup walnuts or pecans½ dehydrated or raw almonds1 T. dehydrated or raw sunflower seeds1 cup tightly packed fresh basil leaves ½ cup water1/3 cup extra virgin hemp or olive oil 4 to 6 teaspoons lemon juice2 large clove garlic, cut into pieces 1/4 to 1/2 teaspoon sea salt 1 T. Braggs Amino AcidsFreshly ground black pepper or cayenne pepperThinly sliced fresh basil Thinly sliced radishes

Place the garbanzo beans, walnuts, basil, olive oil, lemon juice and garlic in the bowl of a food processor. Puree until smooth, adding a little more olive oil or lemon juice if needed to obtain

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smooth consistency. Add salt and pepper and process again to combine well. Spoon into a serving bowl and garnish with basil and radish.

*Raw almonds that have been soaked in water overnight and dehydrated for 4-6 hours at 115º F.

Garlic Butter(less)

½ cup coconut water or distilled water ½ cup raw cashews¼ cup flax or chia seed ground into meal4 tsp. lemon juice, fresh1 Tbsp. nutritional yeast flakes1 slice onion½ tsp. dill weed3 cloves garlic, fresh½ tsp. real salt

Process cashews with ½ cup of water in a blender until very smooth. Add remaining ingredients and continue blending until very smooth. Keep refrigerated in an airtight container. Garlic Butter(less) is low in fat and is a tasty spread that can be used on baked potatoes, bread, tortillas, or on raw vegetables.

YIELD: 2 cups

Cashew Butter

Ingredients:2 ¼ cups raw unsalted cashews1 Tbsp. coconut oil or olive oil½ Tbsp. fresh orange juice or lemon juice¼ tsp. salt

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½ - 1 tsp. agave nectar (optional)

Preparation:

In a food processor or blender, process the cashews until they resemble a very fine, almost powdery, meal. Add the oil, fresh orange juice and salt, and blend for 30 seconds to 1 minute.

Using a rubber spatula, scrape down the sides of the blender, making sure that the mixture is consistent and no clumps remain in the bottom. Blend for 30 seconds more. Test the cashew butter, adding agave nectar or more oil or salt as desired. Transfer to an airtight container and refrigerate. Makes about 2 cups

Almond Butter

Almond butter can be made from raw or toasted almonds with different types of consistencies.

Almonds are a good source of proteins, and have the highest amount of dietary Vitamin E. Almond butter is very important to vegetarians. For proteins, 2 Tablespoons of Almond butter would be the same as 1 ounce of lean meat.

Recipe:2 cups almondsdash salt1 tsp. raw honeyCoconut oil (as needed for smoothness)

Almond butter making involves basically seven steps:

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Step 1 - Choose good quality almondsBuy Almonds in shell, or already shelled almond kernels. Good quality kernels are long and sweet. Preferably, the kernels should not be more than one year old. Step 2 – Soak AlmondsSoak 2 cups almonds overnight in distilled or pure water. Next morning dehydrate them until they reach internal temperature of 110º F. (dry for 1-2 hours in 110-115º)

Do not use pre-sliced blanched almonds, they have reduced flavor and oil, may even be rancid. Step 3 - Grind Nuts with optional saltYou need a heavy duty food processor to make decent butter. Most of the blenders are inadequate and light food processors will just burn up. You may be operating the food processor continuously at high speed for 10 to 12 minutes.As you grind nuts, the shearing and chopping process will generate warmth and reduce kernels to small particles. Continued processing will result in releasing almond oil. If you have a Vita Mix or BlendTec you can pre-process your almonds by grinding them to powder and then transferring them to the food processor. (Be careful not to let the nuts get too hot in the blender or you will heat the nuts and denature the fatty acids.) - To make butter, do not grind cold kernels. Ideally, the kernels should be slightly warm (110º F) which they will be if you pre-process your almonds in the VitaMix or BlendTec.- If you plan to add salt, add a dash of salt to 2 cups of almond kernels, as they are being ground for optimum effect Step 4 - External OilAfter the kernels have been processed to clumps, break the clumps with spatula. With continued processing, almond will release oil.  For smoother butter, you may add external oil. External oil may be: cold pressed virgin coconut-oil, sweet almond oil, olive oil, or any other cold pressed plant oil (canola

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oil is not recommended). For optimum results, warm-up the oil in the dehydrator or on top of the stove to about 110º F before adding. Continue processing till you have very smooth butter. Step 5 – Sweetener - OptionalThis is optional step. Add 1 teaspoon of sweetener only after the grinding process has already given you the desired consistency. After adding sweetener, continue processing till sweeteners are blended to a desired consistency.You may add any type of sweeteners: Agave NectarHoneyJaggery You may give special character to your almond butter by adding:Chavanprash (Amla or a popular herbal past from India)Gulkand (a sweet preserve of rose petals from Pakistan and North India)Pieces of Dark-chocolateAny herb or spice, jam or preserve Step 6 StoringThis recipe makes 10 oz. of Almond Butter. Store it in a glass jar in the refrigerator to prevent almond butter from becoming rancid. Lasts about 1 month in the refrigerator.

NOTES:

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Drinks37

Chocolate Cashew Shake

4 frozen bananas, peeled1 c. frozen cashews¼ c. raw cacao powder or carob powder1 ½ -2 c. Zuchinni milk (recipe p. 42)6-8 small dates1 t. raw vanilla agavedash salt6 ice cubes

Blend altogether until smooth. Add ice cubes last and until it is of desired consistency. This is a very rich shake. If you do not like it this rich try the next recipe. It’s our favorite.

Chocolate Pumpkin Seed Shake(good for Prostate)

2 cups coconut water or water½ cup pumpkin seedsHandful of cashews

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2 T. chia seeds6 medjool datesdash salt2 Tbsp. Honey or Agave nectar (optional)2 heaping Tbsp. raw cacao or carob powder½ tsp. Cinnamon1” vanilla bean1 ½ Tray of ice cubes

Blend all ingredients except the ice cubes until very smooth. Then add the whole tray of ice cubes 2 or 3 at a time until thick. Yummmm! You can make a luscious strawberry, blackberry or blueberry shake by following this same recipe just remove the cacao, cinnamon and vanilla bean and add 1 cup of berries fresh or frozen.

Chocolate “Milk” Shake

3 frozen bananas, peeled and frozen3 medium zucchinis cut into chunks1 c. fresh apple juice (or unsweetened bottled juice)6 medjool dates¼ – 1/3 c. raw cacao powder or carob powder1 tsp. Vanilla½ tsp cinnamon¼ – ½ tsp. Real salt6+ ice cubes

In a Vita Mix blend bananas and zucchini until smooth. Add rest of ingredients and blend until smooth. Add ice cubes last, one at a time until thick. Enjoy. This is surprisingly delicious.

Chocolate “Ice Cream”To make a soft serve “chocolate ice cream”, freeze the zucchinis in a quart bag and use ½ – 1 cup more of juice or distilled water, omit the ice and blend on highest speed. All other ingredients remain the same. You will need to push the

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ingredients into the blades as it will be much thicker.

Strawberry “Milk Shake”

3 frozen bananas, peeled3 medium peeled zucchinis cut into chunks1 cup cranberry juice or 3/4 cup cranberries & ½ c. water6 regular dates, pitted6+ strawberriesDash real salt

In a Vita Mix blend all ingredients, pushing the ingredients into the blades as it will be thick. Blend until smooth and serve in tall glasses with a sprig of mint. Makes 3 glasses. For added creaminess add ½ cup cashews when blending.

Strawberry “Ice Cream”

To make a soft serve strawberry “ice cream”, freeze the zucchinis in a quart bag and use ½ – 1 cup more juice and blend on highest speed. All other ingredients remain the same. You will need to push the ingredients into the blades as it will be much thicker.

Praline Shake

1½ cups coconut water or water2 cups peeled zucchini pieces3 frozen bananas, peeled½ cup pecans7 medjool dates1 Tbsp. Nutritional Yeast1 tsp. ground dry chia seeds2 tsp. maple flavoringDash of real saltIce

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Blend all ingredients except ice in a Vita Mix until smooth. Add ice cubes until desired thickness. Serve topped with whole or chopped pecans.

Goji Berry Milk

2 cups coconut water or distilled or ionized water½ cup goji berries½” vanilla bean2 datesdash sea salt

Blend all together until smooth. Makes 2- 10 oz. glasses of milk.

Goji Berry Dream Shake

2 cups coconut water or 1 cup water & 1 cup fresh orange juice½ cup pumpkin seeds½ cup goji berriesHandful of almonds2 Tbsp. chia seeds6 medjool datesDash salt1 heaping Tbsp. Coconut oil (extra virgin high in coconut flavor)1” vanilla bean1 ½ tray of ice cubes1 tsp. Nutritional yeast (optional)Ice

Blend all ingredients except the ice cubes until very smooth. Then add the whole tray of ice cubes 2 or 3 at a time until thick. Yummmm! This was so good my son almost swooned. ; ) Makes three 10 oz. glasses of dream shake.

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Pumpkin Seed Eggnog2 cups coconut water½ cup pumpkin seedshandful cashews1/3 cup wet chia seeds (ratio of 1 part seeds to 9 parts water)3 large dates, pitted2 Tbsp. Honey1/8 tsp. Nutmeg2 dashes pink Himalayan salt1 inch of a vanilla bean½ tsp. Rum flavoring (optional)

Blend all together until very smooth. Refrigerate until cold. Serve with a sprinkle of nutmeg on top. Tastes like real eggnog.

Zucchini Milk½ c. distilled water 2-3 zucchinis (peeled, cut up)dash salt1 T. raw agave or 3-4 dates, pitted½ tsp. Vanilla

Blend altogether. Add more water as necessary for desired milk-like consistency. Use in place of regular milk.

Pumpkin Seed Milk2 cups water½ cup pumpkin seeds2 dates½ tsp vanilla extractDash salt

Blend all together until smooth and use as you would regular 42

milk.

Almond Milk

2 cups water½ cup almonds2-3 dates or 1 Tbsp. raw agave½ tsp almond flavoringDash salt

Blend until smooth and use as you would regular milk. If you don’t want the fiber, strain it

Fresh Cranberry Juice

If you have a VitaMix or Blendtec, just blend until smooth: One 12-ounce package of fresh or frozen cranberries ½-2/3 cup pure maple syrup or raw honey (optional) OR¼ slice of pineapple or a pineapple core instead of sweetener.Add enough water to make ½ gallon (64 ounces)

If you do not have a Blendtec or VitaMix, do the following:

Ingredients:One 12-ounce package of fresh or frozen cranberries½-2/3 cup pure maple syrup or raw honey, optional I put in 1/4 slice of pineapple or a pineapple core instead of sweetener Enough water to make ½ gallon (64 ounces)

1.     Wash and sort out mushy or rotten cranberries. 2.     Put cleaned cranberries in saucepan, cover with water. 3.     Bring to a boil, turn down heat and simmer, covered, about 10 minutes until berries pop and soften.

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4.     Strain cranberries using a food mill, juicer or colander. 5.     Pour strained juice into a 2 quart pitcher. 6.     Add sweetener, if desired. (It’s good without sweetener) 7.     Add enough water to equal 2 quarts. Juice may be refrigerated several days. The beneficial compounds in cranberry are water-soluble and are still present after the berries are heated. Make sure you do not overcook the cranberries or add refined sugar. They would then become very acid-forming to the body and should be avoided.

Green Smoothies

Every Morning SmoothieJuice of one green coconut or 1 ½ cups distilled or alkaline water1 quartered apple1 slice pineapple1 banana1 mango or slice of papaya1 handful of frozen seeded grapes1 kale leaf2-3 lettuce leaves1 big handful spinach3 sprigs cilantro2 beet leaves1 T. chia seeds1 T. nutritional yeast1 T. maca root powder

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Put all ingredients in Vita Mix in order listed. Blend on high until very smooth. May add ice cubes at the end to make thicker and colder. This smoothie is very good for you.

Grape CoolerBy Darlene Smith2 handfuls fresh spinach1 banana1 cup red seeded grapesWater/with some crushed ice to make it cold.

Mix this in your VitaMix.

The Black Smoothie1 cup water½ # red chard2 Bosch pears, peeled2 cups blueberries (frozen)

Place chard in blender with water and blend. Add pears and blueberries and blend to desired texture adjusting water for your preferred thickness.

The Un-Sweet Smoothie2 tomatoes1 large red bell pepper1 cup water½ - ¾ lb. spinachPut water in blender, blend spinach and then add tomatoes and peppers. Blend to desired texture, adding more water if needed.

Banana Colada1 cup fresh pineapple chunks2 bananas1 head romaine hearts

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1 Tbsp. Chia seeds1 cup waterBlend water and bananas until smooth. Add pineapple, blend until smooth, then add romaine and Chia seeds, blend until smooth. Put little umbrella in a frosted fancy glad and decorate with a twisted orange slice.

Peachy Orange DelightFresh squeezed orange juice or peeled orangesPeaches (fresh or frozen)Spinach1 Tbsp. Chia seedsPut the OJ or oranges in the blender container. Add the peaches and Chia seeds. Put in a couple of handfuls of spinach. Blend until frothy. Enjoy.Beverly Smoothie3 pears1 pint raspberries1 Tbsp. Chia seedsGreens of your choiceBlend.

Green Persimmon Attack3 persimmons2 pears1 small bunch kale1 Tbsp. Chia seedsBlend.

BC Smoothie1 banana¼ pineapple¼ cup blueberries4 strawberries1 mango1 Tbsp. Chia seeds2 handfuls of Italian parsley

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Add water to thickness you desire.Blend.

Super Smoothie2 bananas1 apple4 leaves lettuce1 slice pineapple1 Tbsp. Goji Berries

1 Tbsp. Chia seeds1 slice fresh ginger1 tsp. red maca root powder1 cup water

Blend.

The French Smoothie3 bananas Bunch of black grapes with seeds

2 applesHandful parsley Blend.

Green Lace1 banana 2 oranges

1 bunch Italian parsley½ to 1 cup water

Blend all together until smooth. Half head butter lettuce

Date ‘n Dande-licious3 dates2 bananas 1 or 2 handfuls of dandelion greens1 ½ cups of waterBlend.

Blender Salad2 med. Tomatoes3 juicy stalks celery with leaves2 small pickling raw cucumbers1 red pearl onion (those tiny ones)

1 c. fresh carrot juice1 large handful spinach3 large Romaine leaves3 large green leaf lettuce leavesFew sprigs parsley

Blend all. Tastes like vegetable soup

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THE Smoothie1 cup grapes½ cup mangoes2 leaves of kaleBlend until smooth.

Fruity Greens2 slices pineapple 1 ripe peeled pear1 Macintosh apple (this kind works best)1 large handful spinach3-5 large leaves Romaine lettuceBlend all together till smooth.

Green Coconut1 apple1 Fuyu persimmon1 Tbsp. Chia seeds1 ½ cups fresh coconut water3-4 leaves kaleBlend

Tomato/Kale Evening Bliss3 large tomatoesChunked 1 cup pineappleCut up 3 large leaves and stems of red kalePut tomatoes and pineapple in the blender container. Blend all ingredients together until smooth.

Spinach Tomato Savory Smoothie Salad3 large tomatoesHalf bunch of spinachHandful parsley

Handful cilantroJuice of one lime

One large or 2 small cucumbers, choppedChop one tomato and the cucumber(s). Put the other two tomatoes in the blender container with the spinach, parsley,

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cilantro, and lime juice. Blend until smooth. Pour over the chopped tomato/cucumber in a large bowl. Stir and eat with a spoon.

From the South Smoothie2 yellow pitahaya (dragon fruit)1 large tommy mango1 banana1 bunch spinach leaves1 cup water (to taste)Blend in VitaMix and enjoy.

Every Day Smoothie1 apple2 oranges1-2 large handfuls of red grapes or fresh or frozen blueberriesLarge handful of cilantroLarge handful of parsleyOr 2 handfuls of salad greens1 Tbsp. Chia seeds1 ½ cups of WaterBlend.

Pea Green Delight1 ½ cups of water or coconut waterRomaine lettuce (1/2 head or 7-8 leaves)1 cup peaches1 cup strawberries1 banana 1 ripe plantainBlend.

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Apple-y-sauce Delight3 sweet apples, any variety½ cup of water4 large leaves of lettuce3-5 large leaves of lacinato (aka dinosaur) kaleBlend apples and water. Chop or rip the greens, adding them to the mixture.

Asian Cocktail1 ripe persimmon1 Asian pear (or any kind of pear)½ cup pure water1 small handful of bok choi (baby bok choi is the best)3 leaves of chardBlend

Refreshing Pineapple Zinger½ fresh golden pineapple chunked1” peeled ginger root (can be grated if you prefer)2-3 large red kale leaves (any variety would work)2 large handfuls baby spinach (about 4-5 oz.)Juice of one orange1 Tbsp. Chia seeds

Put all ingredients in VitaMix or blender and blend until smooth! Get ready for the BEST smoothie you’ve ever tasted!!

Green and Delicious8 oz water or coconut water1 apple2 pears1 banana

7-10 mint leaves (optional)2-3 handfuls of spinach leaves

Blend.

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Entrees51

Breakfast Meals

Every Morning Smoothie

Juice of one green coconut or 1 ½ cups distilled or alkaline water

1 slice pineapple1 mango or slice of papaya1 handful of frozen seeded grapes1 quartered apple1 kale leaf2-3 lettuce leaves1-2 big handful spinach3 sprigs cilantro2 beet leaves1” piece of fresh ginger

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1 T. chia seeds1 T. nutritional yeast1 T. maca root powder

Put all ingredients in Vita Mix in order listed. Blend on high until very smooth. May add ice cubes at the end to make thicker and colder.

This smoothie is very good for you. We have this every morning

Raw Breakfast Cereal3 cup rolled oats3 cups 5-grain rolled cereal1 cup dried apples½ cup dried pineapple½ cup raisins½ cup pumpkin seeds½ cup sunflower seeds

Mix together in an airtight container. Serve with fresh made apple/orange juice or some other juice and cut up mixed fruit on top. This breakfast we have about once a week for something different.

Debi’s Delicious Granola 7-8 cups of sprouted buckwheat (in a huge mixing bowl filled 1/2 full with rolled grains)½ cup coconut oil½ cup raw honey or raw agave nectar¼ cup ground chia seeds1 ½ cup ground raw walnuts1 cup sunflower seeds

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1 cup chopped nuts of choice1 cup Raisins with seeds1 cup dried cranberries or other raw goodies such as raw pumpkin seeds, raw sunflower seeds, sesame seeds, chopped almonds, chopped walnuts, dried fruit of choice (unsulphured apricots, apples, peaches, dates, figs etc.)½ tsp. cinnamon 1 Tbsp. vanilla.  Use your imagination & flavor to your taste. 1. Mix together well, and throw it on to coconut oiled mesh dehydrator sheets. Only pile high enough on the sheet so you can still fit another tray on top. 2. Break it up with a fork a little bit to make nice clusters and dehydrate overnight or longer until crispy, crunchy and incredible.

Breakfast Omelet

3 eggs per omelet¼ cup diced or sliced zucchini½ cup diced broccoli¼ cup diced peppers (red, yellow or orange)¼ cup cut up spinach¼ cup sliced purple cabbage¼ cup diced onion1 cup Red Pepper Cheese Dip (in Dips and Spreads section)Raw Parmesan Cheese (in Dips and Spreads section)Mrs. Debi’s Seasoning*

Prepare vegetables and mix together. Beat eggs with 1 Tbsp. water. Pour onto hot well greased (w/coconut oil) fry pan. Cook on one side. When egg is cooked, spread 1 heaping tablespoon of Red Pepper Cheese Dip on half the omelet and sprinkle with

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veggies, Mrs. Debi’s Seasoning and Raw Veggie Parmesan. Serve with more of the Red Pepper Cheese Dip, Fresh Salsa or Guacamole dip.

This is a nice substitute for a regular cooked high dairy omelet. It is filling and satisfying to the mind, body and taste buds. This should be a dish to have about once a month as a treat.

Almost Raw Pancakes

4 apples, shredded1 ½ -2 cups cooked quinoa with cinnamon1 cup sprouted wheat¼ cup flax seed, ground¼ cup chia seed, ground¼ cup sunflower seeds (soaked, skinned and dried)¼ cup pumpkin seeds½ cup water1 Tbsp. Raw honey½ tsp. Real salt½ -1 tsp cinnamon½ tsp. Organic vanilla

Combine all but the shredded apples in a food processor and process until smooth – 5 minutes. Then add shredded apples and process just until mixed. Should be pourable or shapeable but not runny. Pour or shape into circles on flex sheets. Spread the batter so that the edges are a little thicker than the center. This will keep the edges from drying out too fast and curling. Dry at 115 for 4-6 hours on one side. Flip and dry until pancakes are slightly soft on the inside but not mushy-usually another 2 hours. Serve with maple syrup, applesauce or a combination of fruits blended together to make a fruit syrup.

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Debi's Almost Raw Hash Browns

4 cups diced fresh white potatoes1 cup sliced sweet potatoes1 cup sliced red sweet peppers1 cup sliced onions1 tsp. Debi's Salt Seasoning 1 clove minced garlic1 Tsp. fresh or dried dill¼ tsp. Black or cayenne pepper¼ cup olive or coconut oil½ cup Raw Parmesan-like cheese (in Dips & Sauces section)

Soak diced potatoes in cold water for 20 minutes and then drain. Cut up sweet peppers and onions while they drain. Coat vegetables with oil and cook on medium low heat in a frying pan. Cook until potatoes are still firm but warm throughout. Take off heat and sprinkle with raw parmesan-like cheese and serve.

Lunch or Dinner Meals

Veggie Pasta with Spinach Pesto Sauce

1-2 pounds fresh loose spinach½ Tbsp. Minced garlic in 1 Tbsp. olive oil½ cup plain soy yogurt2 Dashes nutmegDash cayenne pepper to taste½-1 tsp. Real salt2/3 cup Crumbled tofu or low fat cottage cheese or raw cashews ¼ cup water (if using raw cashews)2 ½ Tbsp. Veggie parmesan

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4 cups spiralized zucchini or shredded raw spaghetti squash or julienne zucchini

Wash spinach, drain and press dry. Process yogurt or cashews and water, nutmeg, cayenne pepper in blender or food processor until smooth. Add raw spinach and process until it’s a smooth puree. Spiralize the zucchini or dig out the flesh of a spaghetti squash with a fork and spoon into serving bowl. Top with the Spinach Sauce and sprinkle with Veggie parmesan cheese. Serves 4 people.

Spaghetti Squash Marinara

Marinara:1 qt. Diced or whole tomatoes, pureed1 cup onion, chopped1 small carrot, grated¼ cup fresh chopped parsley½ cup green bell pepper, chopped2 tbsp. Raw honey2 Tbsp. Olive oil1 Tbsp. Chia seeds1 large clove garlic, chopped finely2 tsp. Fresh or dried basil1 tsp. Fresh or dried oregano1 tsp garlic powder

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½ tsp. Dried rosemary½ tsp. Italian seasoning½ tsp. Real salt or to taste¼ cup water to thin, as necessary3 large tomatoes, chopped (omit from blending & add last)

Place tomato puree in large glass bowl and add the rest of the ingredients, cover and allow to sit in cold place for flavors to mingle. Remove bay leaf. Or you may blend all ingredients in a food processor. Add bay leaf afterward and let sit for 3 hours and remove bay leaf. Add water to thin if necessary. Add more chia seeds if it needs to be thicker.

Noodles:spiralized zucchini squash or 1 medium spaghetti squashScoop out the seeds. Then take a fork and scrape out the squash. It will look like spaghetti, even when raw. If you want you may also cook the spaghetti squash in the oven for an hour, open up and scoop out the spaghetti.

Toss spaghetti with marinara sauce and serve immediately. Makes 8 servings.

Cilantro Chelation Pesto2 cups packed fresh cilantro (coriander, Chinese parsley) (vitamin A)2/3 cup flaxseed, hemp oil (Omega 3’s) or Olive Oil4 cloves garlic1/3 cup Brazil nuts (selenium)1/3 cup sunflower seeds (cysteine)1/3 cup pumpkin seeds (zinc, magnesium)4 tablespoons lemon juice (vitamin C)2 tsp. dulse powder (iodine)½ tsp. Italian SeasoningHimalayan Pink Salt to taste

Process the cilantro and flaxseed oil in a blender or food 58

processor until the cilantro is chopped. Add the garlic, nuts and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a pinch of sea salt to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars to last through the year. Makes 2 cups pesto.

Cilantro has been proven to chelate toxic metals from our bodies in a relatively short period of time. Combined with the benefits of the other ingredients, this recipe is a powerful tissue cleanser.

Two teaspoons of this pesto daily for three weeks is purportedly enough to increase the urinary excretion of mercury, lead and aluminum, thus effectively removing these toxic metals from our bodies. We can consider doing this cleanse for three weeks at least once a year. The pesto is delicious on toast, baked potatoes, and pasta.

Spinach Pesto(to help heal the eyes)

2 cups packed fresh spinach or ½ & ½ kale & spinach (lutein)2/3 cup flaxseed or hemp oil (fats to help absorb lutein & zeaxanthin) (source of Omega 3 fatty acid)1/3 cup chopped orange sweet peppers (Zeaxanthin)1/3 cup chopped carrots (beta-carotene)4 cloves garlic, minced (anti-virus/bacteria)1/3 cup fresh organic yellow corn (lutein & Zeaxanthin)1/4 cup fava beans, sprouted (optional) (source of dopamine)1/3 cup pumpkin seeds (zinc)1/3 cup sunflower seeds (protein)4 Tbsp. lemon juice (vitamin C)

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2 tsp. Bragg’s Amino Acids1 tsp. dulse powder (iodine)1 tsp. oregano½ tsp. rosemary (anti-inflamatory/brain food)Himalayan Pink Salt to taste

Process the spinach , orange peppers, carrots and flaxseed oil in a blender or food processor until all the ingredients are chopped fine. Add the garlic, nuts and seeds, oregano, rosemary, veggie Parmesan and lemon juice and mix until the mixture is finely blended into a paste. Add a pinch of sea salt to taste and blend again. Store in dark glass jars if possible. It freezes well. Makes 3 cups pesto.

Almost Raw Sweet Potato Stuffing1 cup chopped celery1 cup chopped onion¼ cup flax seed oil6 cups dry wholegrain bread crumbs1 large sweet potato, cooked, peeled and finely chopped1 cup vegetable broth, warm½ cup chopped pecans, walnuts or sunflower seeds1 tsp. Poultry seasonings1 tsp. Rubbed sage1 tsp. Salt1 tsp. Pepper

Combine all ingredients and toss gently. Serve immediately.

Sprouted Rye & Papaya Salad

1 cup rye2 cups water12 oz. red, yellow or orange bell pepper, chopped

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¼ cup pecan pieces2 Tbsp. chopped fresh parsley3 large scallions or 1 large sweet onion½ Tbsp. minced garlic in 1-2 Tbsp. olive oil3 Tbsp. lemon juice1 tsp. ground cumin1 tsp. ground coriander¼ cup raisins or dried cranberries1 ripe papayaGround black or cayenne pepper to taste

Combine rye and water in a quart jar and let sit overnight. In the morning pour off water and rinse and pour off water again. Let sit for the day and rinse again in the evening and let sit overnight. Rinse in the morning and let stand until are ready on this day to put this recipe together.

Wash, seed and chop peppers. Wash, dry and chop parsley and onions. In blender combine oil and garlic, cumin, lemon juice and coriander. Blend until smooth. Pour into serving bowl and stir in red pepper, pecans, parsley, onions and raisins. Cut papaya into medium chunks and add to mixture. Stir the sprouted rye into this mixture and season with black or cayenne pepper. Serve. Makes 3 servings.

Stuffed Peppers

6 red, yellow or orange peppers, hollowed out1 ½ cup wild rice, cooked1 green zucchini, chopped1 yellow squash, chopped5 radishes – 2 sliced and 3 chopped½ green pepper, chopped½ yellow pepper, chopped2 tomatoes, chopped2 medium avocados, chopped½ large sweet onion, chopped

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½ cup chopped broccoli½ cup spicy sprouts¼ cup soaked sunflower seeds1 tsp. Mrs. Dashes seasoning½ tsp. Real salt½ tsp. Nutritional Yeast1-2 Tblsp. Bragg's Amino AcidsFew sprigs of parlsey

Hollow out peppers and set aside. Combine the rest of the ingredients and scoop into the hollowed out peppers. Adorn with a sprig of parsley and 2 slices of radish. Yum!

The Islands Tostado

1 Avocado Seed Tostado (Breads Section under Debi’s Avocado Seed Crackers)

Filling:6 green leaf lettuce leaves, finely chopped6 beet leaves, finely chopped (stems and all)4 sprigs cilantro, finely chopped1 yellow bell pepper, chopped1 cup sprouted wheat, sprouted buckwheat or sprouted lentils2/3 cup sunflower seeds or cashews

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1/3 cup chopped onions½ Florida avocado, chopped

Dressing:½ Florida avocado½ large tomato1 ½ tsp. Chilli pepper flakes, ground¼ tsp. Turmeric½ tsp. Italian seasoning

1 tsp. Pink Himalayan SaltDash cayenne3-4 tsp red wine vinegar ¼ tsp lemon zest1 Tbsp. Lemon juice3-4 cloves garlic

Put all Filling ingredients into a large bowl. Put all Dressing ingredients into a blender and blend until smooth.Pour dressing over filling and mix together. Serve on my Avocado Seed Tostado (in the breads recipe section) with fresh tomato salsa and raw coconut sour cream. Enjoy!

Raw Protein Filling for Tortillas1 large avocado skinned and diced1 cucumber with skin and diced1-2 fresh tomatoes, diced¼ cup sprouted lentils ¼ cup re-hydrated sunflower seeds

¼ cup sprouted chick peas1 Tbsp. Chia seeds2 Tbsp. Cilantro, chopped1-2 cloves of garlic, minced1 onion, minced½ tsp. Chili powder1 tsp. Real salt

Combine all ingredients and serve immediately.

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Pumpkin Seed Cream Sauce over Radishes

(Shown to be good for getting rid of parasites andstopping Candida cells from growing.)

1 cup coconut water½ cup raw pumpkin seeds1 handful raw almonds½ t. oregano

1 clove garlic½ tsp. salt3-4 cups raw radishes or raw pumpkin

Blend first 6 ingredients in a Vita-Mix or BlendTec until creamy. Shred radishes in a food processor. Arrange shredded radishes or pumpkin on plate and pour Pumpkin Seed cream sauce over the top. Sprinkle Raw Veggie Parmesan Cheese over all. Serve. Makes 2 servings.

Vegetarian SandwichYour favorite dark bread or flat bread.

Add sliced avocados, sliced tomatoes, sliced sweet onions and sliced cucumbers or zucchini and lettuce.

Serve with dipping sauce of olive oil and balsamic vinegar or lemon juice with Italian spices added.

This is great meal with a side dish of fresh fruit.

Bulgur with Raw Vegetables

1 cups bulgur1 cups red onion1 Tbsp. Minced garlic in 2 Tbsp. Olive or flax seed oil4 cups sliced red and yellow sweet peppers1 cups snow peas1 tsp. Chili powder2 Tbsp. Braggs amino acids½ tsp. cuminBlack pepper to taste1 c. raw peanuts

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Boil 4-6 cups water and pour over bulgur, let soak while you combine the rest of the ingredients. Chop oinon and combine with minced garlic and oil. Cut snow peas into thirds. Add snow peas along with the chopped peppers to the onion combination. Mix in chili powder, Braggs amino acids, and black pepper. Drain bulgur and squeeze out excess liquid. Add bulgur to vegetables with the peanuts. Stir and serve. Serves 6-8 people.

To make this a completely raw meal, soak wheat berries and let sprout. Use the sprouted wheat in place of the bulgur after you have slightly chopped it in a food processor.

Raw Cauliflower Mashed Potatoes

2 ½ cups cauliflower½ cup olive oil¼ cup cashews, almonds or macadamia nuts1 small large clove of garlic½ tsp. Salt or to tasteDash cayenne

Process all ingredients together in a food processor with the S blade until smooth and creamy. Serve.

Raw Cauli-Humus

2 ½ cups cauliflower½ cup olive oil¼ cup cashews, almonds or macadamia nuts (soaked overnight)1 small large clove of garlic1 t. cumin1 t. lemon juice1 t. tahini (p. 25)½ tsp. Salt or to tasteDash cayenne

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Process all ingredients together in a food processor with the S blade until smooth and creamy. Serve with pita bread, vegetables, etc..

Cashew Butter and Jelly Sandwich1 sprouted whole wheat tortilla3 Tbsp. Cashew butter3 fresh strawberriesRaw agave mixed with vanilla bean & chia seeds

Spread the peanut butter on the tortilla. Slice strawberries and place them in the center of the tortilla about 2-3 inches wide. Drizzle the raw agave over all and enjoy. Because we blended the raw agave with chia seeds & vanilla bean, your body will not absorb the sugar too quickly. Thus no spiked sugar highs or lows.

Potato Latkes

½ cup brown flax seed½ cup chia seedsCombine both and pulverize into a powder in a VitaMix, BlendTec or coffee grinder.1 cup of sunflower seeds, soaked for 1-3 hours – then process in food processor2 large onions

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1 small head cauliflower – process in food processor, then process with½ cup olive oil½ cup waterReal salt to tasteDash or 2 of Cayenne pepperPaprika – to sprinkle on top when done

1. Combine flax and chia seed powder with sunflower seeds. 2. Mix well and combine with cauliflower mixture, onions, olive oil, salt, pepper. 3. Dehydrate at 115 on one side for about 2 ½ hours then flip and dry on other side for 1 ½ hours. Latkes should be slightly soft on inside but not mushy. 4. Sprinkle with paprika and serve with chunky apple sauce or sour cream (in Dips and Spreads section of this recipe book).

Vegetable Risotto

2 c. broccoli florets or chopped celery1 c. finely chopped zucchini1 c. finely chopped yellow squash1 c. finley chopped red bell peppers2 c. veggie flavored broth1 Tbsp. Extra virgin olive oil2 Tbsp. Finely chopped sweet onions1 c. wild rice

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¼ c. fresh lemon juice1/3 c. veggie Parmesan cheese

1. Combine broccoli, zucchini, yellow squash and bell pepper in large bowl.

2. Heat veggie broth and rice in a small saucepan, bring to a boil and then place on low heat.

3. Mix olive oil and onions.4. Coat rice with olive oil, onion mixture.5. Add lemon juice and stir.6. Stir in veggie Parmesan cheese, add raw vegetables, toss

and serve immediately.6 servings

Spinach Feta Pizza

1 clove garlic, minced1/8 tsp garlic salt2 cups chopped spinach1 sm red onion, sliced and separated into rings1 cup sliced mushrooms or tomatoes¼ cup crumbled feta cheese½ tsp dried basil

Place all of above on a finished pizza crust.

Flor-Mex Pizza

1 dehydrated sunflower seed flat bread (in Breads section) or tortilla or pizza crust below2 Tbsp. Olive oil dip (in Dips and Spreads section)2 ½ cup sliced red onion4 cups sliced zucchini4 cups sliced red sweet peppers1 cup sliced banana pepper

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½ cup shredded fresh coconut1 Tbsp. Chili powder (for veggies) + 1 tsp. (for Alfredo Sauce)Alfredo Sauce (in Dips and Spreads section)

With a pastry brush, brush flat bread with olive oil dip. Put sliced veggies into bowl and pour chili powder over and mix together. Place veggies on flat bread and top with shredded coconut and serve with Alfredo sauce mixed with 1 tsp. Chili powder added.

PizzaCracked Wheat Pizza Crust (not raw but very healthy)1 ¼ c. warm water1 tsp. baking powder1 Tbsp. Molasses1 Tbsp. Olive or flax seed oil1 ½ tsp. Real salt2 tsp. Raw agave nectar2 tsp. Dried or fresh basil¾ c. oatmeal¾ c. bulgar wheat or sprouted wheat, ground in food processor1 ½ c. whole wheat/grain flour3 ½ Tbsp. soaked chia seeds (if dough is too moist, substitute 1 Tbsp unsoaked chia seeds)1 Tbsp ground dry flax seed

Olive oil and minced garlic (to brush crust before topping) Guda cheese (recipe in Dips & Spreads section) or real

unpasteurized cheddar cheese (to stuff edges of crust if desired)

You can mix the dough in a bread machine or just mix the ingredients until you have a hand workable dough. On an oiled surface knead for 3 minutes and let rest for 30 min. before forming pizza crust. The dough will be very grainy. I put a little water on my hands while working with it. It won't get “sticky”

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like normal bread dough. Roll out dough into size to fit a baking sheet or pizza pan. Brush the crust with olive oil before brushing it with the minced garlic (olive oil keeps stuff from seeping into the crust and making it soggy). Top the crust with cheese or leave with just the olive oil on it before baking. Bake at approximately 375-400° until done (25 minutes or less). Top with a white Alfredo sauce (recipe in Dips and Spreads section). Add some of the toppings listed below after the crust and sauce are baked. This way you will actually have a somewhat raw pizza and very tasty at that.

Toppings: Spinach, tomatoes, broccoli, cauliflower, asparagus, artichoke hearts, olives, any color pepper, onions, tofu, garlic, zucchini squash, kale, sunflower seeds, sprouted beans, pineapple and mangos (for an island pizza), mozzarella cheese or tofu type of mozzarella. An olive oil topping is very good on this pizza also. You can pour an olive oil with Italian spices (recipe in Dips and Spread section) over the veggies if you want a cheese free pizza.

NUT PROTEIN PATTIES

3 C. nuts, (pecans, walnuts, etc.) soaked and activated,Grind in processor to a meal.1/ 2 c. onions1 /2 c. chopped green peppers,1 c carrot pulp or ground carrots,1/3 c. Braggs Liquid Aminos1 C flax seed meal or chia seeds, ground

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1 / 2 c. or more of water, Just enough to hold it together.This can be used as is or made into patties and “cooked” in the dehydrator for about 3 hours at 125.

Sun Garden Burgers 3 T. Flax Seeds or chia seeds, ground (see note)6 T. water1 c. carrot pulp (see note)1 c. sunflower seeds, ground½ c. finely minced celery6 T. finely minced onion2 T. finely minced parsley2 T. finely minced red pepper2 t. liquid aminos In a blender, combine the ground flax seeds and water, blend thoroughly. Wash immediately before the mixture left in it hardens and becomes difficult to wash out.)

In a medium sized bowl. Thoroughly mix the carrot pulp, sunflower seeds, celery, onion, parsley, red pepper and liquid aminos. Add the flax seed mixture and mix thoroughly. Add more water if necessary so that the mixture can be formed into patties. Form into 6 ½ inch thick patties. Place immediately in the dehydrator and dehydrate the burgers for 2-3 hours, flip and dry 1-1 ½ hours more. Leave them in the sun until warm or place them in a warm oven for 10-15 minutes. Makes 6 patties.

Soups

Chili4 cups water3 Tbsp. dried tomato powder1-2 tsp. chili powder

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1 tsp. cumin1 tsp. garlic powder1 clove garlic1 diced large onion1 Tbsp. fresh oregano½ tsp. dried celery leaves1 cup shredded carrots1 cup diced red or yellow peppers1 cup large diced tomatoes2 cups sprouted lentils

Sprout the lentils 2-3 days in advance of making your chili. Put the water on the stove, add the next 8 ingredients and bring to a boil. Turn off heat and add the carrots, peppers, tomatoes and lentils. Let sit for ½ - 1 hour. Then serve with chips or tortillas spread with the Pimento cheese (found in Dips & Spreads).

Debi's Split Pea Soup5 cups water1 cup split peas1 cup sprouted peas1 carrot, shredded1 cup celery, chopped

1 1/2 cup onion, chopped1 bay leaf1 tsp. thyme1 tsp. real salt

Cook 1 cup dried split peas in 5 cups of water with the bay leaf and thyme for 45 minutes. After peas are soft, turn off stove and let sit for 5 minutes. Add chopped onions, carrot, celery and sprouted peas and salt. Let sit for 30 minutes and enjoy a wonderfully warm and still mostly live raw soup.

Warm Vegetable Soup

3 cups blended tomatoes1-2 cups water1 bay leaf1 Tbsp. Organic

Worsteshire Sauce2 cloves garlic½ onion chopped1 tsp. Himalayan Pink Salt

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Dash cayenneCombine in a pot and bring to a boil and simmer for 20-30 minutes.

While this is cooking prepare the following vegetables:2-3 stalks celery, chopped½ onion, diced1 yellow squash, diced1 zucchini squash, diced

1 tomato, diced1 cup sprouted peas, lentils or other legume1 cup shredded carrots

After stock is sufficiently cooked, turn off burner and add all the raw vegetables. Cover the pot and let sit for 15 minutes. Serve. Makes 8 cups soup. Lasts a week in the refrigerator.

Carrot-Coconut Soup

Meat and water from one young coconut3 cups shredded carrots OR butternut squash OR sweet potatoes1 medium chopped sweet onion1 Tbsp. Fresh lemon, lime or orange juice1-2 Tbsp. turmeric powder or curry powder1 tsp. ground ginger½ tsp. real saltPinch of cayenne, or minced hot peppersChopped cilantro to garnish

Blend all ingredients except the cilantro. Add cilantro just before serving.

Almost Raw Organic Italian Vegetable Soup

Stock:½ cup dry small lima beans

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3 quarts vegetable stock or water¼ cup extra virgin olive oil1-2 cloves garlic, minced1-3 bay leaves1 ½ t. Rosemary1 t. Oregano1 t. Basil½ t. Marjoram

Bring all to a boil and simmer for 60+ minutes. (Make sure beans are soft.) Turn off stove and add the following vegetables. Let sit for ½ hour then serve. If you don’t like andante vegetables, puree the soup. Yummm!

Vegetables:1 cup sprouted purple striped beans (or pinto beans)1 cup cubed Diakon radish1 sm. Head of red cabbage, sliced thin4-5 carrots, sliced ¼ inch2 stalks celery, sliced½ Chayote, cubed

Raw Tomato Bisque

2 large tomatoes, peeled & seeded½ cup chopped & peeled cucumbers½ cup jalapeno, seeded and chopped2 t. raw apple cider vinegar¾ t. pink Himalayan saltBlack pepper1 Basil leaf (for garnish)

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Combine all ingredients in Blendtec. Blend until creamy. Serve.

Saladsand

Dressings

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Dressings

Avocado Dill Dressing1 large ripe avocado1 cucumber, peeled and cut into chunks2 Tbsp. cold pressed, extra virgin olive oil1 Tbsp. Fresh lemon juice2 tsp. Fresh or dried dill1 tsp. Chia seeds (unsoaked)Real salt to taste

Blend all ingredients in a strong blender until smooth. Keeps well in an airtight bottle or container for a few days.

Debi’s Raw Ranch Dressing

1 c. zucchini¼ c. water½ c. cashews1 t. parsley flakes1/2 t. garlic powder

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1/2 t. onion powder1 t. seasoning salt or 1/2 t. salt

1/8 t. pepper1/8 t. paprika1/4 t. dill weeddash cayenne

Blend all together in VitaMix. Makes 2 cups.

Another Raw Ranch Dressing

1 ½ cup soaked sunflower seeds*1 cup water 2 Tbsp. lemon juice2 Tbsp. Chia seeds1 t. real salt1 slice onion1 clove garlic1 tsp. Dill weed ½ tsp. ParsleyDash cayenne pepper

Blend all ingredients in vita mix until creamy.

*Soak sunflower seeds overnight. In the morning remove gray husks as best you can under running water and drain.

Thousand Island DressingBlend: 1 c. zucchini

¼ c. water1 c. cashews

1/2 c. salsa

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1 Tbsp. fresh or dried dill weed1/4 t. onion powder or 2 T. finely chopped onions1 clove garlic1/4 t. celery seed

Blend all ingredients in VitaMix and add 2 finely chopped hard cooked eggs if desired.Makes 3 cups.

Maple Lemonette Dressing

½ cup organic pure maple syrup (grade B) (this is not raw)1 cup cold pressed virgin olive oil½ cup fresh squeezed lemon juice¼ tsp. Real salt1 Tbsp. Dijon mustard

Place in blender and blend. Chill and serve.

Moroccan Lemonette Dressing

1 cup of cold pressed, extra virgin olive oil½ cup freshly squeezed lemon juice3 cloves garlic, pressed or finely chopped½ cup fresh parsley, chopped½ cup fresh cilantro, chopped½ tsp. ground toasted cumin seeds or powder½ tsp. Cayenne pepper1 tsp. Paprika or 1 1” slice of fresh red pepper1 tsp. Unsoaked chia seedsReal salt to tasteBlack pepper to taste

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Mix all ingredients in a medium bowl. Serve immediately or store in an air-tight container in the refrigerator.

Karl’s Pesto-Zesto Salad Dressing4 T. Debi’s Cilantro or Spinach Pesto (in Dips, Spreads,etc.)1/2 -1 Lemon’s juice (fresh)

¼ c. pure water2 T. Braggs Amino Acids¼ t. Pink Himalayan Salt3 T. Olive Oil

Blend together until smooth. Store in air tight container. Lasts 1-2 weeks in refrigerator.

Salads

Wonderful Beet Salad

3 cups shredded beets1 cup shredded zucchini (can use apple, pear or carrot)2 cups finely chopped pineapple½ cup fresh shredded coconut (or dried coconut)1 cup chopped walnuts or any nutmeatJuice of large orangeRaw honey or agave to tasteDash of real salt

Shred the beets and zucchini. Reserve ½ cup of this for the dressing. Pour into bowl. Add chopped pineapple, coconut, nuts and sweetener. Put the half-cup in blender with the juice of a large orange and blend until smooth. Pour over salad and mix thoroughly, let sit and chill.

Sprouted Lentil Salsa Salad2 cups sprouted lentils 2 cups diced tomatoes

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1 cup diced sweet onion1 cup diced cucumber1 ½ cup diced zucchini½ cup finely chopped cilantro

2 finely chopped jalapeno peppers1 tsp. dried red pepper flakes3 garlic, finely chopped1 tsp. salt

Mix all together and chill. Serve.

Debi's Tomato/Potato Italian SaladSalad Ingredients:3 shredded white potatoes1 shredded sweet potato1 yellow bell pepper, cut in chunks & seeded1 good sized cucumber, halved and thin sliced1 red onion, thin sliced2 large tomatoes, large dicedreal salt to taste1 Tbsp. fresh basil, chopped fine

Dressing:6 Tbsp. Olive oil2 1/2 Tbsp. red wine vinegar3 tsp. lemon juice1 tsp. dijon mustard1/2 tsp. honeyhandful of fresh basil or 1 tsp. dried basilsalt and cayenne pepper

1. Shred potatoes and soak in ice cold water with a little salt in it for 20 minutes to remove the starch. 2. Drain and combine all salad ingredients and set aside.

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3. In blender combine ingredients for dressing and blend until smooth. 4. Pour over salad, mix all together and serve. 5. Serves 5-6 people.

Egg Corn Salad

8 ears of corn off the cob24 eggs hard-boiled5 stalks of celery chopped7 green onions, chopped½ white onion, chopped3 handfuls of radishes, sliced1 tsp. poultry seasoning1-2 Tbsp. Dill weed1 Tbsp. Sage1-2 tsp. saltHomemade mayonnaise

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Combine all ingredients and stir until well mixed. Chill and enjoy. This tastes a lot like Potato salad and is a large amount for when you have a crowd of people.

Debi's Red Sweet Pepper Salad

1 cup wild rice {Or substitute 3 cups processed parsnips2 cups distilled water {for a completely raw dish.½ cup chopped white sweet onion1 large clove garlic, chopped2 cups chopped red and orange/yellow peppers½ -1 cup chopped red onion1 clove minced garlic1 cup chopped yellow squash1 ½ cups chopped zucchini squash2 Tbsp. Sesame seeds1 tsp. Raw organic agave nectar (or honey)1 tsp. Debi's salt seasoning

Bring rice, water, the ½ c. chopped white onion and 1 lg. Clove minced garlic to a boil. Reduce heat, cover and cook for 45 minutes over low heat until rice is tender and water has been absorbed. Let cool. Add remaining ingredients and chill for 1-2 hours. Serve with Zucchini Flat Bread. This salad may be used in the flat bread as a wrap or just eat plain. To make this salad completely raw, just substitute raw parsnips processed to look like rice.

Potato Salad(Raw)

3 medium red potatoes, thin sliced1 sweet potato, peeled & thin sliced3 stalks celery, sliced½ large sweet onion, sliced1 large sprig of fresh dill weed, chopped fine

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Wash and peel sweet potato and wash and scrub red potatoes. Remove impurities on skin and slice thinly both kinds of potatoes, celery, and onion in a food processor. Place all ingredients in a large bowl and pour ½ cup of Potato Salad Dressing below.

Potato Salad(semi-raw)

8 medium potatoes¼ cup each red and green pepper¼ cup parsley, chopped fine2 cups celery, chopped

½ cup diced onion1 large sprig of fresh dill weed, chopped fine or 1 tsp. Dried dill

Cut potatoes up in quarters and put into a pot of boiling water. Turn stove off and let potatoes sit for 15- 30 minutes. Cool potatoes by running them under cold water, skin and cut into cubes. Put the cubes into a large bowl and add the rest of the ingredients. Mix with ½+ cup of Potato Salad Dressing.

Potato Salad Dressing:2 ¼ cups water1 cup raw cashews¼ cup apple juice (fresh)3/8 cup lemon juice¾ tsp. Dill weed or 1 sprig of fresh dill

1 ½ tsp. Salt½” slice onion2 cloves garlic2-3 Tbsp. Chia seeds or sprouted millet2 Tbsp. Dijon mustard

Blend all together until creamy and pour over Potato Salad. Mix thoroughly. Let sit for 2-3 hours to blend seasonings.

Sprouted Rye & Papaya Salad1 cup rye2 cups water

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12 oz. red, yellow or orange bell pepper, chopped1/4 cup pecan pieces2 Tbsp. chopped fresh parsley3 large scallions or 1/3 large sweet onion1/2 Tbsp. minced garlic in 1-2 Tbsp. olive oil3 Tbsp. lemon juice1 tsp. ground cumin1 tsp. ground coriander1/4 cup raisins or dried cranberriesA 1 1/2" slice of ripe papayaGround black pepper or cayenne pepper to taste

Combine rye and water in a quart jar and let sit overnight. In the morning pour off water and rinse and pour off water again. Let sit for the day and rinse again in the evening and let sit overnight. Keep rinsing morning and night until you see little sprouts coming out of the end of the rye. When you see this they are ready for this recipe.

Wash, seed and chop peppers. Wash, dry and chop parsely and onions. In blender combine oil and garlice, cumin, lemon juice and coriander. Blend until smooth. pour into serving bowl and stir in red pepper, pecans, parsley, onions and raisins. Cut papaya into medium chunks and add to mixture. Stire the sprouted rye into this mixture and season with black or cayenne pepper. Serve. Makes 4 servings.

Red Quinoa Salad

3 stalks of celery, diced2 large red tomatoes, diced1 crown of broccoli, peeled and diced (stalk and all)½ yellow pepper, diced½ red pepper, diced1 cubanelle pepper, diced2 cups cooked red quinoa, cooled

1 small sweet onion, diced¾ cup soaked hulled sunflower seeds1 tsp. Mrs. Debi’s seasoning¼ tsp. cumin½ tsp. turmeric2 tsp. Bragg’s amino acids

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Mix all ingredients together and serve immediately.

Spicy Carrot Salad

Ingredients:1 ½ lbs. Carrots or sweet potatoes, shredded3 tbsp. freshly squeezed lemon juice2-3 tbsp. raw agave nectar1 tsp. Olive oil1 clove garlic, crushed¼ tsp. Ground cumin¼ tsp. Cinnamon¼ tsp. Ground ginger or ½ tsp. Fresh shredded ginger1/8 tsp. Real saltdash ground cayenne pepper½ cup raisins½ cup chopped apples

Shred carrots and chop apples. Place in large bowl with raisins. In blender, blend lemon juice, agave, oil, garlic, cumin, cinnamon, ginger, salt and red pepper. Pour over carrots and apples. Mix together. Refrigerate until tastes are thoroughly blended, about 3 hours. Serve. This has a taste of India.

Sweet & Sour Cucumbers

6 small canning cucumbers or 2 regular cucumbers6 scallions½ cup lemon juice½ cup water2-4 Tbsp. Agave nectar or honey

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Wash cucumbers. Peel them if they have been waxed. Slice cumbers and scallions in a food processor using the slicing blade. Mix lemon juice, water and sweetener in bowl and stir in cucumber slices and scallions. Makes 4-6 servings.

Raw Dill Pickles6 small canning cucumbers or 2 regular cucumbers¼ cup raw apple cider vinegar3 cups water3-4 sprigs of fresh dill, finely chopped or 2 Tbsp. Dried Dill Weed or seeds1 Tbsp. Mustard seed2-4 garlic cloves, sliced1 tsp. Real salt

Slice cucumbers thin with food processor. Put into large bowl. Mix remaining ingredients and pour over cucumbers. Cover tightly and let sit in the fridge for 3 days or longer until the pickles taste good.

Pecan Veggie Delight

1 medium cucumber, shredded1/3 medium zucchini, shredded1 large carrot, shredded1/3 sweet onion, shredded1 inch slice green cabbage, shredded2 large radishes, shredded

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½ large avocado, diced¼ cup pumpkin seeds½ cup pecans½ tsp. Debi’s Seasoning½ tsp. garlic powder1 tsp. dill weed

Shred first 6 ingredients in food processor. Pour into large bowl and add the rest of the ingredients and toss. Serve in pita pockets, lettuce leaves or just as a salad.

Debi’s Kim Chi(this is a great pro-biotic for your intestines)

Ingredients:

1 head of green cabbage¼ head of purple cabbage3 stems of bok choy1 carrot, shredded4 grated or sliced radishes1 Tbsp. Fresh garlic, finely chopped1 Tbsp. Fresh ginger, finely chopped or shredded1 onion, sliced thin1 tsp. Dried red chili pepper flakes (more if you like things spicy, less if you don’t)1 ½ to 2 Tbsp. Honey1 Tbsp. Sea or real salt

Thinly slice cabbage and bok choy in Food processor. Put into large stainless steel or glass bowl. Combine and mix well the rest of the ingredients and put into a 1 gallon glass jar. Press mixture down tight and put lid on. May add weight on top of the kim chi to keep the mixture in the juice it will produce if you desire but I just put it in, press it down and let it sit in a warm place for 2-3 days. (On top of my fridge is a good warm place.) Stir daily. When done stir and place in refrigerator. Will last

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about 2 weeks un-refrigerated and 1 ½ to 8 months refrigerated.

Karl’s Arthritis Anti-Pain/Inflammatory Kim Chi

(helps reduce pain and inflammation in joints)

½ fresh green cabbage, sliced½ fresh red cabbage, sliced2 medium onions, sliced5 cloves garlic, shredded or pressed2 Tbsp. Shredded or diced ginger2 T. dried Rosemary leaf (anti-inflamatory)1 T. Sage powder (anti-inflamatory)1 cup walnuts, chopped (rebuilds cartilage)1 cup dried prunes, sliced & diced1 cup black plums (about 2), diced2 Tbsp. Raw honey2 Tbsp. Sea Salt1 Tsp. Dulse Flakes

Combine and toss all together. Stuff into a gallon jar and pack it tight…until juice covers everything. Put lid on and let sit for 3-4 days to ferment. Put in fridge when fermented to your liking.

NOTES:

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______

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Sweets

Chocolate “Ice Cream”

See Chocolate “Milk” Shake in Drinks section.

Praline “Ice Cream”

1 ½ cups coconut water2 cups frozen peeled zucchini pieces

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3 frozen bananas, peeled½ cup pecans1 Tbsp. agave or maple syrup1 Tbsp. Nutritional Yeast1 tsp. ground dry chia seeds2 tsp. maple flavoringDash of real saltIce

Blend all ingredients except ice in a Vita Mix until smooth. Add ice until thick. Serve in dishes and top with whole or chopped pecans.

Chocolate Macaroons

4 frozen bananas, mashed2 Tbsp. Chia seeds½ cup coconut flour1 ½ cup shredded coconutDebi's Chocolate Fudge, unrefrigerated

Add chia seeds and coconut flour to mashed bananas and mix together. Make mixture into balls and freeze. When frozen, roll balls in shredded coconut. Drizzle* chocolate fudge over balls and freeze again. Serve frozen.

Lemon Cookies

1 cup cashews¾ cup sunflower seeds (soaked, skinned & dried)¼ cup chia seeds, ground2 cups mature coconut, shredded¾ cup lemon juice¾ cup lemon zest

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¼ cup agave syrup or about 10 dates

Blend ingredients. Form into cookie shape and dehydrate until desired dryness.

Plum Balls(good for joint anti-inflammation and to help build cartilage around joints-also good

for aleving constipation)

Balls:1 ¼ cup raw Pineapple chunks (not packed)¾ cup raw black plums (not packed)¾ cup dried prunes (packed)

½ cup carob powder¼ cup ground Chia seeds2 cup walnuts3-4 dates1 ½ tsp. Cinnamon½ cup chopped walnuts

Topping:1 ¼ cup walnuts ground½ tsp. Cinnamon1 tsp. Date sugar

Process the first 8 ingredients in the food processor until smooth and thick. Stop processor and mix by pulsing in ½ cup chopped walnuts just until blended. Take a teaspoon and make little 1” balls. For topping, grind walnuts in food processor; add cinnamon & date sugar or coconut. Roll balls in the topping. Freeze. Eat 1-3 a day when needed.

Date Bars3 cups ground pecans4 fresh medjool dates2 T. Coconut oil½ tsp. pink Himalayan salt

These are made by using the pie crust recipe above. Mix together roll out in an 8”x 8” pan; dehydrate until the mixture is

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able to hold together. Cut into bars and serve. Yumm!

Strawberries dipped in Chocolate1 lb. Fresh organic strawberries2 cups Debi's Raw Fudge – Not refrigerated*

Make Debi's Raw Fudge and do not refrigerate or put nuts into it. Pour into serving bowl and use immediately. Dip Strawberries into fudge and place on wax or handiwrap. Chill for later use that day or eat immediately. Do not keep strawberries dipped in the chocolate for more than a day as the strawberries will begin to weep.*If chocolate fudge is too thick, thin with safflower or hemp oil.

Debi's Raw Fudge

½ cup raw cacao powder or carob powder½ cup raw extra virgin coconut oil½ cup raw agave1 Tbsp. Chia seeds

1” vanilla bean or ½ tsp. vanilla extract½ tsp. ground cinnamondash real salt½ cup pecans or cashews

Blend first 7 ingredients until smooth. It will seem to change texture. Stop the blender at that point. Pour into 8”x 8” square glass dish. Add nuts and stir until evenly mixed into fudge. Freeze or refrigerate. This fudge will melt at normal room temperature.Variations:Add ¼ tsp mint oil (or flavoring). Use organic maple syrup instead of agave. Maple syrup isn’t raw.

Debi’s Marble FudgeChocolate Fudge:

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¼ cup raw cacao powder ½ cup carob powder1 cup ½ & ½ coconut oil and cacao butter½ cup raw agave10 dates, processed in food processor before adding to blender1 Tbsp. Chia seeds (optional)1” vanilla bean or ½ tsp. vanilla extract½ tsp. ground cinnamondash real salt½ cup pecans or cashews

Blend first 7 ingredients until smooth. It will seem to change texture. Stop the blender at that point. Pour into 8”x 8” square glass dish. Add nuts. Make the Blonde Fudge below and pour over top of Chocolate Fudge. Swirl it into the chocolate using a butter knife and freeze.

Debi’s Blonde Fudge:1 cup cashews (soaked in water for 2-3 hours)4 Tblsp. Orange juice (add as needed to blend)2-4 Dates4 Tbsp. Coconut butter or oil½ -1 tsp. Organic Maple Flavoring pinch of salt

Place all ingredients in a blender and process until smooth and creamy. If needed add more orange juice to continue blending for smoothness. This fudge will melt at normal room temperature.

Debi’s Luscious Carrot CakeCake:Quad./// Single3 cups /// ¾ c. grated or shredded carrot1 cup /// ¼ c. fresh, moist chopped, pitted dates4 T. /// 1 T. flax seed, ground (I use 2 t. flax seed & 1 t. chia

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seed, ground)1 cup /// 4 T. coconut shredded (I use Coconut Flour)4 tsp. /// 1 tsp. Vanilla2 T. /// 2 T. raw agave nectar (if you want it sweeter)½ cup /// 2 T. cashews, ground1-1 ½ cups /// ¼ – ½ c. raisins, (not soaked)1 T. /// ¼ T. cinnamon, ground½ tsp. /// 1/8 t. nutmeg½ tsp. /// 1/8 t. ground ginger2 cups /// ½ c. chopped nuts (pecans or walnuts)1 t. /// ¼ t. real salt

Blend chopped dates in food processor until it is a paste, then add everything else except for nuts, raisins, and about a handful of carrot shavings. Add nuts, raisins, and carrot to the blend and pulse until well-blended. Mold into desired shape and serve on pretty dish. Frost and serve.

Quadruple makes a normal size cake and Single makes a cake for one person. When you use the Quad recipe, make just ½ the recipe at a time in an 11 cup food processor or it will overwhelm the processor.

Frosting:2 cups /// 1 cup cashews (soaked in water for 2-3 hours)½-1 cup /// 4 Tblsp. Orange juice (add as need to blend)1/3 cup /// 2-4 Dates¼ cup /// 2 Tbsp. Coconut butter or oil1-1 ½ tsp. /// ½ -1 tsp. Organic Maple Flavoring pinch of salt

Place all ingredients in a blender and process until smooth and creamy. Place in refrigerator and allow to thicken if necessary. Frost cake and sprinkle with handful of carrot shavings.

Egg(less)nog Pudding95

1 young coconut, meat and water2 ripe bananas1/4 tsp ground nutmeg 2 T. chia seedsDash of pink Himalayan salt

Blend the ingredients and enjoy 4 cups of this delicious dessert. Use also as a pie filling.

Raw Tapioca-like Pudding

2 cups cashews2/3 cup fresh made orange juice1/3 cup fresh apple juice2 tsp. Raw vanilla agave*2 T. chia seeds (soaked for 10 minutes)Dash pink Himalayan salt

Blend first four ingredients together until very smooth. Pour into serving bowl and mix in soaked chia seeds.

*Make vanilla agave by blending 17 oz. of raw agave with ½ a vanilla bean.This recipe may also be used as a sweet dip for fruit slices.

Coconut Fudge MousseMeat of 1 coconut¼ c. soaked and hulled sunflower seeds½ c. water

¼ c. pecans ¼ c. cashews2 Tbsp. chia seedsDash salt

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1 tsp. vanilla3 pitted dates¼-1/2 cup maple syrup or raw agave nectar

2 Tbsp. - ¼ c. coconut oil¼ c. raw cacao powder or carob powder

Blend all ingredients in VitaMix until smooth. This mixture is tough to blend so you will need to push the ingredients into the blades until it is smooth being careful not to get your paddle in the blades. Spread mixture in 8’ x 8’ pan. Top with a thin layer of whip cream or Debi’s Raw Fudge (unrefrigerated) and sprinkle pecans over top. Freeze or refrigerate for 1-4 hours then serve. Holds up well without freezing, but I like mine really cold.

To make a chocolate mousse pie, make a crust first and continue with above directions. Then pour into the crust:

Crust:3 cups ground pecans4 fresh medjool dates2 T. Coconut oil

½ tsp. real salt

To make the crust, place all ingredients in a food processor and blend until it balls up. Firmly press mixture into 9-10” pie pan and set aside.

Applesauce6 apples, cut into chunks1 tsp. Cinnamon

3 Dashes nutmegwater

Cut apples into chunks (keep the seeds in) and place in VitaMix with a little water and cinnamon. Blend until desired thickness is achieved. You may need to add more water to achieve the right consistency.

Whip Cream 1 cup cashews1 cup apple juice or 3 pitted dates + 1 cup water½ inch Vanilla bean½ inch diameter slice of organic orange peelDash salt

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Blend first 2 ingredients in a Vita Mix. (If you don't have a Vita Mix then make sure you soak the cashews overnight and then you can use other blenders.) Once it's creamy add the vanilla bean and orange zest. Blend until all is blended. If the cream is not sweet enough add dates and blend until sweet to your liking. I also add a dash of real salt to bring out the taste.

Almond-Flower Whipped Topping

1 ½ cups cauliflower½ cup raw almonds2 medium apples2 Tbsp. Raw honey1 tsp. cinnamon3 dashes nutmeg3 dashes allspice½ tsp. salt

Place all ingredients into Food Processor and process with the S blade until smooth and creamy. Add more or less of the spices to please your taste buds. You must add the Allspice as this ingredient keeps the topping from having a cauliflower aftertaste.

Coconut Cream PieCrust:3 cups ground pecans4 fresh medjool dates2 T. Coconut oil

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½ tsp. real salt

To make the crust, place all ingredients in a food processor and blend until it balls up. Firmly press mixture into 9-10” pie pan and set aside.

Filling:1 cup zucchini milk½ cup raw cashews1 ¾ cup shredded fresh coconut½ cup coconut oil½ cup raw organic agave nectar1 Tbsp. dry chia seeds1” vanilla bean or 1 tsp. organic vanilla¼ tsp. real salt1 ½ cups raw flaked coconut or dried coconut flakes

1. Blend zucchini into thick milk (see instructions in Drinks section) in VitaMix. 2. Add cashews and 1 ¾ c. shredded coconut. 3. Add the rest of the ingredients except flaked coconut and blend until smooth. You may need to push this down into the blades to get blended. 4. Pour into glass bowl and fold in flaked raw coconut. Pour into pie crust and freeze.

Banana Crème Pie 4 medium bananas or 6 small ones1 cup peeled zucchini¼ cup raw coconut oil

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2 Tbsp. fresh pineapple juice2 Tbsp. chia seeds1 tsp. organic raw agave nectar1 tsp. organic vanilla¼ tsp. real salt2 bananas for slicing in bottom of crust After you have made one of the crusts in this section and pressed it into a pie pan, combine the first 5 ingredients in a VitaMix or Quisenart and blend until smooth. Slice 2 bananas into the bottom of the crust then pour the banana crème mix over them and freeze. After a few hours take it out and spread ‘whip cream’ (recipe in the Sweets section of my un-cookbook) over the pie and serve. Yum!

Debi's Sprouted Pie Crust

1 1/4 cup sprouted wheat1/4 cup packed pitted dates1/4 cup raw cashews1/4 cup sprouted quinoa1/4 cup fresh coconut meat

3 T. Water1/2 t. vanillaDash cinnamon2 T. ground chia seedsDash pink Himalayan Salt

In a food processor, chop the sprouted wheat until they are evenly ground. Add the rest of the ingredients untill finely ground and mixture begins to form a ball in the bowl. Press into 8-10" pie pan and dehydrate the crust for 1 hour.

Key Lime Pie

Crust:3 cups ground pecans4 fresh medjool dates

2 T. Coconut oil½ tsp. real salt

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Filling:1 large ripe Florida avocado1 banana1 cup juice from key limes½ cup mango chunks½ cup raw agave nectar1/3 cup Debi’s Coconut Butter (in Dips and Spreads Section)2 Tbsp. chia seeds1 Tbsp. coconut oil1 ½ tsp. vanilla or 1” piece of vanilla bean

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To make the crust, place all ingredients in a food processor and blend until it balls up. Firmly press mixture into 9-10” pie pan and set aside.

To make the filling, process all filling ingredients in VitaMix until smooth and fluid. Pour into pie shell and freeze about 3-4 hours or longer depending on how hard you want it. I like it soft frozen. Serve.

Fruit PizzaFor a quick dessert that is not all raw.

2-3 sprouted whole grain tortillas1 batch Whip Cream*2 cups sliced strawberries

1 cup diced or sliced fresh pineapple3 sliced kiwi1 diced mangoHemp seeds

Spread Whip Cream* on tortillas. Arrange sliced strawberries around outside edge of tortilla, then Pineapple slices inside that. Kiwi slices are next and if you have room diced mango inside that or sprinkled over all. Sprinkle fruit with Hemp seeds. A wonderfully healthy dessert.

Raw Lemon Meringue Pie

Filling: 4 Large avocadosPeel and cube 6 or 7 lemons (de-seed as much as possible)Squeeze the juice of 1 lemon5-6 regular dates½ cup raw agave nectar2 Tbsp. golden flax meal

1 Tbsp. ground chia seeds

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1. In the food processor mix all filling ingredients until creamy.2. Place in a pie plate on top of Granola Crumb Crust or use one of the other pie recipes. Granola Crumb Crust2 cups of Debi’s Delicious Granola (pg. 65)1 cup pecans2 pinches pink Himalayan salt (approximately 1/2 tsp.)

1.  In a food processor, grind the first three ingredients before adding the dates to the food processor.2. Then add 1 whole package of squished dates or 2 pressed and packed cups of chopped dates3. Process all until ground, but still crunchy. 4. Take out of food processor and place in a bowl. 5. Kneed together with greased hands until all crunchies are combined with the dates. 6. Press into two pie plates.7. Can use any of the crusts in this book to substitute this one.

Pumpkin Pie Recipe

Crust:1 1/4 cup almonds, soaked 8-12 hours (I use pecans)1 cup date pieces or chopped dates1 T. water1/2 t. vanillaDash cinnamon and Dash pink Himalayan salt2 t. ground flax seed+ 1 t. ground chia seeds

After draining the almonds, dry them for 30-60 minutes in the sun or with a dehydrator, or simply dry them with a towel. In a food processor, chop the nuts until they are evenly ground.  Add the dates and process until they are finely ground. Add the

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water, vanilla and cinnamon while processing.  The crust must appear slightly damp and must hold together before adding the psyllium and chia seeds; add a small amount of water, if necessary. Gradually add the psyllium and chia seeds.  Immediately press the mixture into an 8 or 9 inch pie pan. Dehydrate the crust for 1 hour, or leave it in the sun for 1-2 hours, Or, use the crust immediately.  (I used the crust immediately.)

Filling:4 c. cubed raw pumpkin7 regular dates, pitted1/2 c. raw organic agave nectar mixed with ½” vanilla bean and ½ tsp. Chia seeds1/4 c. raw virgin coconut oil1 ½ Tbsp. liquid lecithin1 T. Cinnamon¼ t. nugmeg1 t. real salt1 1/2-2 c. fresh apple juice1/4 c. ground psyllium husks or ground flax seed + 1 t. chia seeds

Preparation:Place all ingredients in a VitaMix or high-powered blender and process until very smooth, adding apple juice along the way to keep the mixture moving.  Add psyllium, flax seed or chia seed and blend for another 30 seconds. Pour into prepared pie crust and chill for at least one hour. Top with pecans and freeze.

Debi's Apple PieCrust:1 1/4 cup almonds, soaked 8-12 hours (I use un-soaked pecans)1 cup date pieces or chopped dates2 t. psyllium (ground or ground flax seed+ 1 t. ground chia seeds)1/2 t. vanilla

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Dash cinnamonDash pink Himalayan salt

Process in Food Processor until forms a ball. Then press into a pie plate

Filling:3 Pippin or Grannysmith apples or sweet apples (If you use sweet apples, you will not need next 2 ingredients)1 cup fresh pineapple juice (made from skins of ripe cleaned pineapple)1 Tbsp. raw agave nectar (to taste)1 tsp. cinnamon1/8 tsp. nutmegdash salt

Slice apples in food processor. Juice pineapple. Place apples in a big bowl and add pineapple juice, cinnamon, nutmeg and salt. Mix all together and place in pie shell above. If you use canned pineapple juice you will need to half the juice and add 2 Tbsp. ground chia seeds.

Topping:1 cup rolled oats or Raw Breakfast Cereal in Debi's Un-Cookbook1/4 cup coconut oil (let it liquefy at warm room temperature ) (or butter slightly melted at low heat)1-2 Tbsp. agave, date sugar or maple syrup (this is not raw) 1 tsp. cinnamon2 dashes nutmeg and 2 dashes saltHandful of pecans and currants

Mix all together and sprinkle on apple pie. Refrigerate until set- 2-3 hours. Makes a 9 or 10-inch pie.

Fruit Leather (Rollups)105

You will need a dehydrator with the solid plastic tray insert. If you don't have one of these trays parchment paper or plastic wrap will work fine. If you don't have a dehydrator you can use a cookie sheet lined with parchment paper placed in a 150° F oven, with the door slightly ajar.

All fruit should be ripe or even overripe. Experiment with different fruits and combinations; just remember to use lemon juice with fruits that will brown. I suggest tasting the puree first to see if you need to add sweetener. You may need to add sweetener when adding lemon juice. If you add sweetening blend 1 tsp. of chia seeds with the fruit. Fruits such as watermelon do not work well for this.

Basic Instructions: Spread the mixture evenly on parchment paper or dehydrator flex sheets. The mixture should be about 1/8 of an inch thick. Try to make the center a little thinner so that it will dry evenly. Place the fruit in your dehydrator. Dry at 120º or lower. This will keep the enzymes intact. The leather is ready when the edges are not sticky to the touch. Drying can take anywhere from 4 to 10 hours and check it frequently in the last few hours.

Berry or Cherry Leather 4 cups of strawberries, raspberries, blueberries, loganberries, boysenberries, cherries or a combinationPuree berries and strain through cheesecloth to remove any seeds or blend in blender with seeds and all. Please note that cherry and boysenberry leathers will remain sticky even when drying is complete.

Mango Leather5 large mangosJuice of 1 limeBe sure that the mangos are overripe. Peel and puree the mangos.

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Apple Leather2 pounds of applesJuice of 2 lemons1/4 cup raw agave nectarCinnamon (optional)Lemon juice is used to prevent the fruit from browning. Puree the lemon juice and the apples together. Blend in the agave and add cinnamon if desired.OR without sweetener6 apples¼ cup water or coconut juice (fresh from the coconut)1 tsp. Cinnamon¼ tsp. nutmegBlend all ingredients and pour on flex dryer sheets.

Peach, Plum or Pear LeatherPeel peaches but leave the skin on plums and pears and cut up into medium pieces and place into blender with a little water and 1 tablespoon of chia seeds and ½ tsp. Cinnamon. Puree the fruit. Pour onto flex dehydrator sheets and dry.

Coconut/Banana Leather3 bananasSoft flesh of 3-4 young coconuts1” vanilla bean1 Tbsp. Chia seeds (optional)

Blend all together and pour on flex sheets. Dehydrate 6-10 hours.

Cranberry Fruit Leather(Good for inhibiting the growth of bacteria in the kidney & bladder)1 cup cranberries1 ½ cup blueberries¼ of large papaya2 pineapple cores½ cup Kefir coconut water

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Blend in blender until smooth. Pour onto Parchment paper or Flex sheet and dehydrate for 6 hours. Drink plenty of water when eating this leather.

Notes:______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Raw FoodGeneral

Information

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Raw Cacao

Cacao is the bean that chocolate is made from. In its raw state, it is packed with antioxidants, sulphur (beauty mineral), magnesium (brain mineral), monomine oxidase enzyme inhibitors (mao-neurotransmitters), phenylethylamine (PEA – mood elevator), anadamide (the bliss chemical), arginine (nature's Viagra), tryptophan (anti-depressant amino acid), polyphenols and epicatechins (antioxidants), dopamine and serotonin (anti-depressant neurotransmitters), flavonol antioxidants, B vitamins and histamine. Other essential minerals present in Cacao are calcium, zinc, iron, copper and potassium. Cacao also contains more antioxidant flavonoids than red wine, green tea and blueberries.

However there is also a very poisonous deadly chemical that should never be ingested that is present in the cacao bean – caffeine. Caffeine is a noxious chemical that destroys nutrients and raises the impurity level of the blood. Cacao beans also contain theophylline, which has similar destructive effects. YOU will need to be the judge of whether your health is work the risk by digesting it. We suggest carob powder as an alternative to cacao. Carob powder is made from a fruit and is a mineral-rich food, as opposed to the cacao bean, which has a stimulating effect. Cacao beans are not a real food. They are a stimulant.

The cacao powder is created by cold-pressing raw, organic cacao beans into a pressed cake separating the oil from the protein and fiber. The temperature is never allowed to exceed 120° F and is usually 104° F (all other cocoa powders are exposed to temperatures as high as 300° F!). A high-accuracy thermometer monitors the process. The remaining dry 'cake-

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like' material is then cold-ground and fine-milled so that only the finest, most bio-available raw cacao particles become the finished product. This allows for maximum digestion and antioxidant absorption.*

*Information from Wilderness Family Naturals website and Hippocrates Magazine.

NOTES:

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______________________ _____________

Carob Powder

Not more than a few centuries ago, one of the major food sweeteners in the world was a type of healthful "chocolate" that grows on trees. This fruit sustained John the Baptist during his sojourn and meditations in the wilderness (Bible, book of Mark 1:16), and provided food for the Biblical prodigal son (Luke 15:16) who was hungry and without money. Spanish Civil War children who ate this fruit during the 1930s were able to remain free of malnutrition. As recently as WWII, isolated military troops and their horses on the island of Malta, and people in villages in Greece, credit their survival during the German occupation to the use of this "chocolate" tree's survival food. This "chocolate" tree is the carob tree (Ceratonia siliqua). The carob fruit is a dark brown, flattened leathery pod (or legume).

Carob is a native to the countries surrounding the Mediterranean Sea, and is common in the Middle East. These are the areas where the best commercial carob is grown. The trees propagated there from root stock produce the superior carob fruit. Southern Californians and Arizonans know the ornamental carob trees which are so widely planted as street and park trees.

Each leaf is alternately arranged and is typically pinnately divided into six to ten round glossy leathery leaflets. Each pod measures about 1½inches broad and four to 10 inches long. Carob powder (or flour) is produced by a continuous process of drying, grinding, and roasting the pods. The resultant flour has a versatile array of uses for those who have rediscovered carob's secrets.

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IN PLACE OF CHOCOLATE OR COCOA Carob powder is used whenever a recipe calls for

chocolate or cocoa. To replace carob for cocoa, simply use the same amount of carob. To replace chocolate with carob, use approximately three tablespoons of carob powder for each square of chocolate that the recipe calls for. IN PLACE OF SUGAR

Carob can also be used as a sugar replacement. Carob powder is almost 50% natural sugar and can be used instead of sugar in virtually all bread and pastry products. This includes bread, waffles, cakes, pies, pancakes, cereals (hot or cold), crepes, muffins, etc. Of course, using carob will result in chocolate-brown colored foods and will impart a vaguely chocolate-like flavor. If this is undesirable, you can try mixing various amounts of carob and honey to find the mixture that suits you best. Another reason to use carob is its unique flavor. It's often referred to as a chocolate substitute, but carob does have its own unique flavor which lends itself well to shakes, malts, carob-nut bars, bread products, and even mixed into baked beans and barbecue sauces. Carob powder is somewhat reminiscent of chocolate; a fresh carob pod however, has a flavor more similar to dates.

Carob is so different nutritionally and chemically from chocolate that people allergic to chocolate can enjoy carob. A 1973 university study clearly indicated that children who were allergic to chocolate could safely consume carob. The report stated: "A very sensitive laboratory test which detects antibodies (allergy-type IgE) to chocolate failed to detect antibodies to carob in the blood serum of the same children. Therefore, it is reasonable to assume that such children with allergy to chocolate can safely be given carob." CAROB AS A MEDICINE

James Veler of Los Angeles wrote to me to describe a personal experience. He stated, "I keep thinking about so many facets of survival --

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your articles incline me that way. I wanted to tell you that after I came out of the hospital, I had intense diarrhea for many days and couldn't bring myself to eat anything. I read something about the carob tree in your book, so I went out and bought some carob powder and some raw milk. "You know, I couldn't eat a thing. I had so many pills in the hospital and my digestion was so disturbed. Those fiendish iron pills were keeping me so disturbed and needing to be near a toilet, plus the dreaded valium, because the doctor thought that I only had a 'nervous stomach.' Ah, but all at once I could drink milk flavored with carob, and I lived on that plus a few cookies and some honey from the ironwood tree of Australia. Anything to boost my appetite. I could get the carob milk down and hold it. And after I quit those pills, all at once I was much better and could eat. I was in such despair for a time, thinking I would never get well. Thanks to the carob!"

Carob is known for its medicinal properties. Reports in medical journals in the 1950s showed that carob powder added to milk formulas could help infants keep down their meals. According to a study reported in Canadian Medical Association Journal, out of 230 infants with diarrhea, only three were not cured by the addition of carob powder to their formula. Carob is also used for the treatment and prevention of diarrhea in livestock, and for the prevention and cure of human dysentery. According to Marian Seddon, writing for Desert magazine, "The pectin and lignin in carob not only regulate digestion, they combine with harmful elements (even radioactive fallout) in digested food and carry them safely out of the body." NUTRITION

Carob is an incredibly rich food source, and it perhaps the ideal "survival food" since it lasts a long time, requires no special storage conditions, and can be eaten with no preparations. It is rich in calcium, containing 352 mg. per 100 grams, or 1,597 mg. per pound. By comparison, milk -- often regarded as an excellent calcium source -- contains only 120 to 130 mg. of calcium per 100 grams, or 530 to 550 mg. of calcium per pound. Furthermore, carob contains no oxalic acid,

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as does chocolate, which tends to interfere with the body's ability to assimilate calcium.

Carob pods are about four percent protein and 76% carbohydrates. Although carob is very sweet, it contains 60% less calories than chocolate. Additionally, carob contains substantial phosphorus (81 mg. per 100 grams, or 367 mg. per pound), and an abundance of potassium (800 mg. per 100 grams). Carob contains small amounts of sodium and iron, and it is rich in vitamin A, the B vitamins, and many other minerals. OTHER USES

Carob also has several non-food uses. The small hard seeds inside the pods were once used as weights and provided the term "carat." These uniform seeds were first used by goldsmiths as measuring devices. Carob seeds are also cooked into a thick gum. Commercial uses for this gum include ink ingredients, film polishes, cosmetics, tooth paste, adhesives, etc. The seeds can be boiled in water to soften and then strung into a necklace.

Carob powder is available at many sources, including supermarkets and health food stores. However, although pure carob is the most healthful, a variety of other ingredients are commonly added to carob, including chocolate, sugar, and cocoa. Thus, it is important for allergic individuals to ascertain that the carob they are purchasing is pure. Carob contains only traces of theobromine, the active stimulant in chocolate and cocoa. However, even theobromine is occasionally added to carob.

The mature pods can be picked off the tree, or gathered from the ground, wiped clean, and eaten. These sweet and chewy pods make nutritional TV or study snacks and can be carried along on driving, bicycling, or backpacking trips. When gathering pods to eat, be sure that the pod is fully mature but not too old. The pods ripen in late summer and early fall. Immature pods are green or have traces of green. These lack both the flavor and texture of mature pods, and are astringent. Their flavor can be improved by a day or two of natural drying. Older pods may be moldy or insect-infested.

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Western readers who have a source of the whole pods may want to try making their own flour. The first step is to remove the hard seeds which are notorious for gumming up grinders. One method of seed removal is to place the washed pods in a pressure cooker at about 15 pounds of pressure for 20 minutes. When cool, they can be split open easily along one seam to remove the seeds. The now soft pods can be cut into small sections and processed in a blender until powdery.

The method that I prefer is to first break open the cleaned pods with a pair of pliers. Once the seeds are removed, the pods can be slowly dried in the oven at a very low heat (pilot light temperature is OK) for about one day. Then, the de-seeded pods are ground in a stone grinder at a coarse setting since carob has a tendency to gum the grinder. Then the coarsely-ground pods are put back in the oven for another day. Once dried more, regrind at a finer setting. Sometimes the carob is suitable to use at this stage, but often a third drying and re-grinding are necessary. I've used this flour with excellent results in various sorts of breads (including carob/acorn bread), cakes, and pancakes. Once I have de-seeded the carob pods, my wife will often add them to our morning drinks that she make with her VitaMix, which is a 2 horsepower food processor capable of finely grinding carob pods.

If you have no carob growing near you, you can obtain the whole pods from Survival Services, P.O. Box 41834, Los Angeles, CA 90041. A sample package of pods is $4; or you can send a S.A.S.E. and request their price list and availability.

Information derived from http://www.infowest.com/business/g/gentle/carob.html

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Coconut Flour and FiberCoconut flour is uniquely different from all other wheat alternatives.  It is naturally low in digestible carbohydrates and contains no gluten. It has less carbohydrate than soy or nut flours while providing a good source of protein and fiber.  Coconut flour is 4 times higher in fiber than oat bran, 2 times higher in fiber than wheat bran, and 3 times higher in fiber than ground flaxseed.  Unlike other fibers, coconut flour/fiber can be used as a flour to make delicious bakery products and main dishes that are much tastier than wheat alternatives.  Coconut flour also contains more protein than white or rye flour and cornmeal.  It has about as much protein as you find in buckwheat and whole wheat flours.Breads made with coconut flour are light and soft and have a wonderful taste and texture.  A lovely book with lots of information on coconut flour and many, many recipes is:  Cooking with Coconut Flour – A delicious low-Carb, Gluten-Free Alternative to Wheat by Dr. Bruce Fife, N. D. All recipes in the book are wheat-free, gluten-free, soy-free, trans-fat free, artificial sweetener-free, and yeast-free.  Most of the recipes are or can be low sugar and low carbohydrate.  They give an option of using coconut oil and butter, and sugar or stevia (or another sweetener).  Most of the recipes are dairy-free, relying on the coconut milk in place of cow’s milk or cream.  Whole natural ingredients are recommended over artificial or highly processed ones.   And the result is foods that are both healthy and delicious.

Coconut Flour and Toxins in the Body

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Fiber is the “house-cleaner” of the digestive tract. Parasites, toxins and carcinogens can all be cleaned out of the system by fiber.  Many studies have discovered a direct relationship between high-fiber diets and low incidence of intestinal problems.  A direct link between the amount of fiber in a diet and the amount of health an individual experiences has been proven over and over again by research.   Fiber is one of nature’s ways of keeping our intestines clean, healthy and functioning smoothly.  It was approximately 400 BC when Hippocrates wrote “all disease begins in the gut” and there appears to be some evidence that he was at least partially correct.  Many now believe that dietary fiber has at least some connection to overall health far beyond just bowel function.

Fiber, Bacteria and Intestinal Health

The colon is home to an abundance of micro organisms.  In a healthy system, the good bacteria, which are of great benefit to us, significantly out number harmful bacteria.  These good bacteria mainly live off fiber in our foods and absolutely thrive when we eat foods high in fiber.  They produce for us by-products that are very beneficial such as vitamins and short chain fatty acids.  These nutrients especially benefit cells lining the intestinal tract and strongly support good intestinal health.  They also keep unfriendly bacteria and yeast from causing damage through competition and their by-products.

Harmful bacteria, on the other hand, thrive on sugars and refined carbohydrates.  They flourish on the Standard American Diet (SAD diet) which is high in carbohydrates, low in fiber and loaded with chemicals.  In addition, these harmful bacteria release, as by-products, toxic substances that hurt the cells lining the intestinal tract.  In a slow-moving unhealthy system, a significant amount of these toxins become absorbed and reabsorbed into the blood stream making the body more toxic and unhealthy.  These injurious organisms do not create any nutrients that help the cells lining the intestinal tract and only cause destruction. 

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Coconut Flour and Heart Health

Dietary fiber is known to increase insulin sensitivity and slow the release of blood sugar from the digestive tract into the blood stream (lower the glycemic index).   It has a positive effect on blood lipid profiles especially when it comes to lowering LDL cholesterol and triglycerides and increasing HDL cholesterol . Several studies have been done over the past few years by Dr. Trinidad in the Philippines.  They are very eye opening.  Research has shown that coconut consumption decreases oxidation products in the heart and increases the activity of superoxide dismutase and catalase (antioxidant enzymes made by the body) that protect cells from free radical damage.  This last link will take you to a page filled with research done in a number of countries linking high fiber diets with a low risk of heart related problems. 

How Coconut Flour is a Functional Food

Functional foods are those that provide health benefit beyond their basic nutrition.  Dr. Trinidad, in her research,  used three parameters to determine the ‘functionality’ of coconut flour as food:  fermentability, mineral availability, and the glycemic index.  The fermentability showed that there is a significantly greater dietary fiber content in the coconut flour than other local fiber sources like banana, cassava, wheat and rice flours. She also found that the minerals available in coconut flour are: iron, zinc, calcium, and phytic and tannic acids.   Moreover, as coconut flour itself is already a good source of dietary fiber, it does not affect the mineral content of other food when the coconut flour serves as an additive.  According to Dr. P. Trinidad of the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST),  coconut flour is rich in dietary fiber that lowers the glycemic index of foods it is added to,  while aiding in the digestion and absorption of vitamins and minerals.  The physical and chemical properties of dietary fiber have an important role in the release and absorption of nutrients in the Gastro-Intestinal

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Tract (GIT). Thus, she believes it is a promising functional food.  

See: "Coconut Flour from Sapal: A Promising Functional Food" by Dr. P. Trinidad, paper presented during the 17th National Coco Week, 27 August 2003, PCA Auditorium, Diliman, Quezon City, Philippines. How to Use Coconut Flour in Your Kitchen:Adding Coconut Flour to Your Favorite Recipe:

Because Coconut flour does not contain any gluten, it will fall apart if you substitute it 100% for another  flour in a wheat based recipe.  You can, however, substitute up to 25% (15-20% is best) of that flour with coconut flour.  In addition, whatever amount of coconut flour you use, you need to increase the liquid in your recipe by that same measure.  So, for example, if your recipe calls for 2 cups of wheat flour, you could use 1 ½ cups of wheat flour, ½ cup of coconut flour, and ½ cup of additional liquid such as milk, water, or juice.  This will greatly increase the fiber content of that food and lower its glycemic index. 

Using 100% Coconut Flour:

If you want to make foods that are 100% coconut flour with no other flours, we suggest you pick up the book “Cooking with Coconut Flour” by Dr. Bruce Fife (Link to order page) for initial guidance.  These recipes came about by trial and error and were the foundational recipes and guidance for all the other recipes you will find on the internet.  Prior to this book, recipes for using 100% coconut flour did not exist, not even in the Philippines or any part of Asia.  As a rule, you need to add approximately 6 eggs for every ½ cup of coconut flour you use in your recipe and will need to increase liquids because the fiber greatly absorbs liquid.  These eggs will take the place of the gluten found in wheat, and help all that fiber to stick together.

Other people who want to increase their fiber intake but do not want to bake or make anything, add coconut flour to smoothies.

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Coconut flour is more palatable in smoothies than any other fiber, even though it supplies significantly more roughage than any other source.*

*Information from Wilderness Family Naturals

Coconut Oil

Coconut oil is rich in lauric acid, which is known for being anti-viral, antibacterial and anti-fungal. Coconut oil is also being used by thyroid sufferers to increase body metabolism, and to lose weight. Virgin coconut oil is also used for making natural soaps and other health products, as it is one of the healthiest things one can put on their skin.

At one time coconut oil received negative press in the US because of its high level of saturated fat. However, modern research has shown that not all saturated fats are alike and that the fatty acids in coconut oil, the medium chain triglycerides, do not raise serum cholesterol or contribute to heart disease, but are in fact very healthy. Also, some negative studies done on coconut oil in the past was done on hydrogenated coconut oil, which has been altered from its original form. Other studies have clearly shown that traditional Asian cultures that eat significant amounts of coconut in their diet do not suffer from modern diseases seen in western cultures that promote a low-fat diet.

Much research on the nutritional and medicinal benefits on coconut oil has surfaced in recent years. Much of that research has been done by Dr. Mary Enig. Dr. Enig has classified coconuts as a "functional food," which provides health benefits over and beyond the basic nutrients. She has specifically identified lauric acid as a key ingredient in coconut products:

"Approximately 50% of the fatty acids in coconut fat are lauric acid. Lauric acid is a medium chain fatty acid, which has the additional beneficial function of being formed into monolaurin

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in the human or animal body. Monolaurin is the anti-viral, antibacterial, and antiprotozoal monoglyceride used by the human or animal to destroy lipid coated viruses such as HIV, herpes, cytomegalovirus, influenza, various pathogenic bacteria including listeria monocytogenes and heliobacter pylori, and protozoa such as giardia lamblia. Some studies have also shown some antimicrobial effects of the free lauric acid."

As a "functional food," coconut oil is now being recognized by the medical community as a powerful tool against immune diseases. Several studies have been done on its effectiveness, and much research is currently being done on the incredible nutritional value of pure coconut oil. Please go to  coconutoil.com to read about these studies. *

One still must be careful about overindulging in coconut oil and meat. Small amounts produce no detrimental signs. But when people consume larger amounts of this tasty treat on a regular basis, their livers and gall bladders work overtime and begin to produce unnecessary and unwanted cholesterol. One probably should not use more than a tablespoon of coconut oil several times a week and no more than the meat of 2 raw, green coconuts per week can be safely consumed by most individuals.*

*Information from Tropical Traditions website and the Hippocrates magazine.

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Chia Seeds

Why use Chia Seeds?Do you want to increase your brain power and body strength with one of the most powerful foods imaginable?Chia seed imparts power and energy to the user.Here are ten benefits to using chia seed in your life.  Chia seeds are:1. Nutritious.  Chia seed provides ample calcium and protein to your tissues.  The seeds are also rich in boron, which helps the body assimilate and use calcium.  The nutrients also support proper brain functioning.2. Water loving.  The seed can soak up ten times its weight in water.  Do this fun experiment.  Put one tablespoon of chia seed in a cup of water and stir.  Wait a few hours and see what happens.  When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.3. The digestible shells are easily broken down, even when swallowed whole.  This is an improvement over flax seed, which have to be ground up to be digested properly.  If you eat flax seed whole, it will just pass through.

4. Concentrated.  If I could only take one cup of food for a few days, I'd choose chia!  The food value per volume is simply astounding.  You don't need much.

5. Mild tasting.  Unlike some seeds, the flavor is very mild.  The mild taste makes it easy to put in sauces, smoothies, breads, puddings, and whatever you want.  They won't really change the taste, but will add to your nutrition!

6. Energy enhancing.  The health pioneer Paul Bragg did an experiment an endurance hike with friends.  They divided up

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into a chia-eating group and another group, who ate whatever they wanted.  The group eating only chia seeds finished the hike four hours, twenty seven minutes before the others, most of whom didn't even finish at all.

7. Versatile.  The seeds can be used to replace less-healthy fat in just about any recipe.  You can use them uncooked in salad dressings, spreads, fruit shakes, ice cream, and just about anything you want.  You can also add them to cookies, cakes, muffins, and other baked goods.  I usually just mix in a couple of teaspoons to my juice or water and drink them down!

8. Slimming and trimming.  Yes, the seeds will help you lose weight, for two reasons.  The first reason is that they are so filling that you will eat less of other foods.  The second reason is that they actually bulk up and cleanse your body of old "junk" in your intestines.  

9. Endurance enhancing.  Chia seeds are known as the "Indian Running Food".  Also, the ancient Aztec warriors used chia seed during their conquests.  I'm a runner, and I've used chia seed to enhance stamina and endurance on my mountain runs, some of which are several hours long.

10. Regenerating.  After eating, the nutrients travel to the cells very quickly due to the ease in digestion and assimilation.  Use them when you want to build or regenerate healthy body tissue.*

11. Chia seeds are high in: easily digestible protein essential fatty acids, particularly omega-3 vitamins soluble fiber antioxidants minerals

Chia seeds have much in common with flax seeds, which have a deserved reputation as a superfood. If you run down a

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comparative chart, you see a back and forth, with chia higher in some nutrients, flax higher in others.

The clear advantage I see for chia seeds is that their natural antioxidants make them stable plus they get digested, even if whole, whereas flax quickly becomes rancid and do not digest whole.*Information from Harmony Earth 30 Day Energy Diet by Christopher Westra and The Natural Product News Vol. 3 #1-Winter, 2004

How to Use Chia Seeds

Food Extender/Calorie Displacer:  The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed.  One pound if seed will make 10 pounds of Chia gel.  This is the most unique structural quality of the Chia seed.  The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor.  In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed.  Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes.  Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc..  Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced

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calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.*

*Information from Chia Seed - The Ancient Food of the Future By: William Anderson

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How to Grow Your Own Sprouts

Sprouts are easy to grow and take a minimum of effort. You probably already have everything you need to start your own kitchen garden.

To grow sprouts in jars on your kitchen sink, you will need: 1. a wide-mouth jar 2. screen or netting 3. a rubber band 4. a bowl to drain the jar 5. fresh water 6. sprouting seeds

Organically grown sprouting seeds are preferable. Two oz. of seeds will yield 1-2 pounds of sprouts, and 8 ounces of beans will yield 1 pound of sprouts. Your indoor garden will grow best when the temperature is between 65F and 75F (18C and 25C).

Step 1. Put 1 to 2 Tbsp. of seeds or 3 to 4 Tbsp. of beans in a wide mouth jar. Step 2.Cover with netting or cheescloth and secure with a rubber band. Step 3.Rinse a couple times, then fill the jar 3/4 full with pure water, room temperature, and soak 6-8 hours or overnight. Step 4.Drain soak water. Rinse 2 or 3 times in cool water. Step 5.Invert jar and prop at angle in sink or bowl to drain.

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Step 6.Rinse 2 or 3 times twice a day in cool water. Step 7.Place sprouting jar in bright light, but not direct sunlight, last sprouting day to allow chlorophyll to form. Step 8.Enjoy In three to seven days. Seed sprouts, like alfalfa or red clover are 1" (2.5 cm) to 2" (5 cm) long when ready. Bean sprouts, like lentils or peas are 1/4" (.5 cm) to 1/2" (1 cm) long when ready. These are more tender when small. Mung beans are 1" (2.5 cm) to 2" (5 cm) long when ready. They are best grown in the dark to prevent bitterness. They should be rinsed 3 to 4 times a day. Taste the sprouts as they are growing to see when you like them best. Step 9.Drain well. Cover the jar with a lid, or transfer to a covered container. Refrigerate to store.

Are Sprouts Safe?Sprouts have been grown and eaten for over 5000 years. They are a concentrated storehouse of phytochemicals which protect against disease. These mini vegetables are some of the healthiest and safest foods available today.

In 1995 there were 2 outbreaks of salmonella poisoning that were attributed to alfalfa sprouts. Both of these outbreaks were traced back to contaminated seed that was imported from the Netherlands. Consequently, sprouts received a lot of bad publicity and children and people with compromised immune systems were advised to avoid them.

But, is there really cause for concern about the safety of sprouts? Let's look at the facts and put things in perspective. The cases of salmonella poisoning related to alfalfa sprouts amounted to 1/3 of 1% of all the cases of salmonella poisoning for that year. Ninety-three percent of all the cases of salmonella poisoning were attributed to meat. Seven percent resulted from

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shellfish, fresh fruits and vegetables. Is there any government agency telling you not to eat meat, shellfish or fruits and vegetables?

The protective measures that the FDA is taking to assure the safety of sprouts includes bleaching sprouting seeds to kill any contaminants and irradiating sprouting seeds. Irradiation of commercially grown sprouting seeds to reduce microbial pathogens has already been approved. But beware. The sprouts grown from these seeds are not required to be labeled as irradiated. Only organically grown seeds cannot be irradiated. So if you want to be sure not to purchase irradiated seeds, make sure you get organic ones.

Sprouts are safe for everyone. It's the way they are handled that could cause a problem. Choosing only organically grown sprouting seeds and growing your own sprouts will give you one of the safest, healthiest, most nutritious foods available anywhere.

Sprouting Sweet Brown RiceMost kinds of rice will sprout. When you are new to sprouting, I suggest starting out with something that is much easier to sprout than rice. I discovered that rice, in order to sprout, needs a little heat. You have to put it in a place where it will receive a little heat. Not strong heat, but just a very warm place which encourages it to sprout. Also you need to soak it first for 24 to 36 hours, changing the water once or twice. And also very important, get your seeds for sprouting from a very fresh source. I got mine from Whole Foods and they sprouted nicely. Try to get and use the rice within a year of its harvest. Usually seeds and grains purchased at a co-op also sprout.

In order to gain some confidence in your sprouting abilities, start with mung beans or lentils. These are very, very easy to

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sprout and once you gain experience there, then move on to the more difficult rice. If I am sprouting rice to make rice crackers, then almost any brown rice will do, provided it is fresh. If I am sprouting rice to eat in a main course dish, I use what is called Sweet Brown Rice. It is a certain variety of rice that, when sprouted, becomes nutty and chewy. You do have to chew it well. It does not resemble the texture of cooked brown rice at all. I have not had any luck using the other types of brown rice in main course dishes. They will sprout but remain hard, like tiny rocks.

The SunOrganic Farm also sells very fresh seeds, legumes and grains for sprouting.

For your sprouting area, you can just use a counter or you can get an open shelf cabinet, it really depends on the kitchen space available. But you should sprout all sprouts in the dark, otherwise they will get bitter tasting.Sprouts will sprout almost anyplace and anytime. They are alive, they are conscious and they respond to a little loving care. There is no such thing as a "green thumb", only attention to the basics and a gentle loving attitude.

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Vanilla Beans*Choosing beans Vanilla beans - those pricey, fragrant, dried seed-pods that offer no easy clue about how to use them - are native to tropical America. There are over 150 varieties of vanilla orchids (there are 27 varieties in South Florida alone), but only two species are used commercially to flavor and fragrance foods and beverages-- Bourbon and Tahitian. Bourbon beans are botanically known as Vanilla planifolia or Vanilla fragrans and originally came from the Gulf Coast of Mexico. When grown in Mexico they're called Mexican beans. On the other hand, beans from the same plant stock are called Bourbon beans if they grow in Madagascar, Indonesia, and many other regions. The big exception is the beans from Tahiti. Even though Tahitian vanilla is now considered its own species, the original plant stock also came from Mexico.

Beans vary in flavor and fragrance when they are grown in different parts of the world. Soil and climate differences as well as methods of curing the beans imbue unique qualities in beans. Vanilla grown only 20 miles apart can have subtle but distinct differences in flavor and appearance.

Tips for choosing quality beans Premium beans, regardless of where they come from, should have a rich, full aroma, be oily to the touch, and sleek in appearance. Beans to avoid are those with very little scent, are smoky, brittle or dry, or are mildewed.Bourbon beans are long and slender, with a very rich taste and smell, have thick, oily skin, contain an abundance of tiny seeds, and have a strong vanilla aroma. Bourbon beans from Madagascar and the Comoros are described as having a creamy, hay-like, and sweet, with vanillin overtones. Bourbon beans

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from other regions will be similar if they are picked at peak ripeness and are properly cured.Mexican beans are very similar to Bourbon beans though they have a more mellow, smooth, quality and a spicy, woody fragrance.Tahitian beans are usually shorter, plumper, and contain a higher oil and water content than Bourbon beans. The skin is thinner, they contain fewer seeds, and the aroma is fruity and floral. They are often described as smelling like licorice, cherry, prunes, or wine.

All three types of vanilla are equally good to use though their flavors are quite different. I suggest that you experiment to determine which flavor you most like. Or you may find, as I have, that you will choose beans that best pair with the food or beverage you are preparing.

There are also other bean names that are very good.

Using the Beans Frequently I come across recipes that call for scraping the seeds from the vanilla bean and discarding the rest. What a waste! The entire bean is filled with flavor and, in fact, the pod has more flavor than the seeds. You can cut the bean and use a portion at a time or you can use the whole bean, depending on the depth of flavor you wish. To cut open a bean, lay it flat on a cutting surface. Holding one end of the bean to the surface, carefully slice the bean open lengthwise.

When you separate the bean, thousands of tiny seeds are exposed. This step shows why it is technically a seed-pod rather than a bean. By cutting the bean open before placing it in a liquid, more of the surface of the bean is exposed, and the greater the flavoring properties. You can scrape the seeds from the pod before removing the bean if you choose.

Vanilla beans can usually be used several times depending on 132

how strenuously you've used them. For instance, if you've placed a vanilla bean in a pitcher of lemonade or a container of mulled cider or wine, the bean will still contain a lot of flavor when the beverage is gone. However, if you soak a vanilla bean in a hot cream mixture then scrape out the seeds and pith, you will probably still have some flavor left in the pod, but it won't be real strong.

Rinse and dry the bean pieces after using them. If there is only the pod left, or, if you've used the bean several times for flavoring beverages let the pieces dry, and retire them to the sugar or coffee jar as they will exude a delicate flavor and fragrance for some time to come. Beans that have been used once or twice can also be ground up and used to add additional flavor to ice creams, cookies, and many other foods.

Keeping Beans Don't throw out dry or withered beans. They will probably rehydrate in a warm liquid and will still contain flavor. I don't recommend attempting to cut open very dry beans until they are rehydrated, as it's easy to have the knife slip. If you prefer, grind them up and use them in a recipe that calls for ground beans.

Vanilla beans will keep indefinitely in a cool, dark place in an airtight container. Don't refrigerate beans as this can cause them to harden and crystallize. In the humid tropics where beans are grown, they are wrapped in oiled or waxed paper and stored in tin boxes. As I live in a cooler, dryer climate, I keep my beans wrapped in plastic in an airtight plastic tub or glass jar. If you live in a hot humid climate, this isn't a good idea as beans can mildew easily, especially if additional moisture collects in the plastic.

Bourbon beans may develop a frosting of natural vanillin crystals if you keep them for a while. This usually occurs over time and not when the beans are first cured and dried. Called

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givre in French (which means light frost), these crystals indicate that the beans are high in natural vanillin and are of very good quality. These crystals are quite edible and very flavorful. If you are uncertain whether the beans are covered with crystals or mildewed, take them into the sunlight. The crystals are similar to mineral crystals and will reflect the sun's rays, creating the colors of the rainbow. Mildew, on the other hand, will be dull and flat in the light, and may also smell bad. If the bean is mildewed, throw it away as the mildew will spread to uninfected beans.

*Information from Amadeusvanillabean.com

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Food Chart Aids

apples Protects your heart

prevents constipation

Blocks diarrhea

Improves lung capacity Cushions joints

apricots Combats cancer

Controls blood

pressureSaves your

eyesightShields against

Alzheimer'sSlows aging

process

artichokes Aids digestion Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

avocados Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood

pressureSmoothes skin

bananas Protects your heart

Never eat with

respiratory problems

Strengthens bones

Controls blood

pressureBlocks diarrhea

beans Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

beetsControls

blood pressure

Combats cancer

Strengthens bones

Protects your heart Aids weight loss

blueberries Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

broccoli Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

cabbage Combats cancer

Prevents constipation

Helps retain weight

Protects your heart

Helps hemorrhoids

cantaloupe Saves eyesight

Controls blood

pressureLowers

cholesterolCombats cancer

Supports immune system

carrots Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

cauliflowerProtects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

cherries Aleviates gout Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

chestnuts Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

chili peppers Aids digestion Soothes sore

throatClears

sinusesCombats Cancer

Boosts immune system

figs Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

fish Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

flax Aids digestion Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

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garlic Lowers cholesterol

Controls blood

pressureCombats cancer kills bacteria Fights fungus

grapefruitProtects

against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

grapes saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

green tea Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss Kills bacteria

honey Heals wounds Aids digestion

Guards against ulcers

Increases energy Fights allergies

lemons Combats cancer

Protects your heart

Controls blood

pressureSmoothes

skin Stops scurvy

limes Combats cancer

Protects your heart

Controls blood

pressureSmoothes

skin Stops scurvy

mangoes Combats cancer

Boosts memory

Regulates thyroid aids digestion Shields against

Alzheimer's

mushroomsControls

blood pressure

Lowers cholesterol Kills bacteria Combats

cancerStrengthens

bones

oats Lowers cholesterol

Combats cancer

Battles diabetes

prevents constipation Smoothes skin

olive oil Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes Smoothes skin

onions Reduce risk of heart attack

Combats cancer Kills bacteria Lowers

cholesterol Fights fungus

orangesSupports immune systems

Combats cancer

Protects your heart

Straightens respiration

peaches prevents constipation

Combats cancer

Helps stops strokes aids digestion Helps

hemorrhoids

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Pumpkinseeds

Kills intestinal parasites

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates diverticulitis

pineapple Strengthens bones

Relieves colds

Aids digestion

Dissolves warts Blocks diarrhea

prunes Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

rice Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

strawberries Combats cancer

Protects your heart

boosts memory Calms stress

sweet potatoes

Saves your eyesight Lifts mood Combats

cancerStrengthens

bones

tomatoes Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

walnuts Lowers cholesterol

Combats cancer

boosts memory Lifts mood Protects against

heart diseaseIonized water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

watermelon Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

wheat germ Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

wheat bran Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

yogurt Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

Chart of Alkalizing Foods

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Alkalizing vegetablesAlfalfaBarley grassBeets and beet greensBroccoliCabbageCarrotCauliflowerCeleryCucumberFermented veggies   (sauerkraut, kim chi)GarlicGreen beansGreen peasKale

KohlrabiLettuce MushroomsNightshade veggies   (tomatoes, peppers,   eggplant, etc.)OnionsPeasPumpkinRadishesSea veggiesSpinachSproutsSweet potatoesWild greens

Alkalizing FruitsAppleApricotAvocadoBananaBerriesCantaloupeCherries, sourCoconut, freshCurrantsDates, driedFigs, driedGrapesGrapefruitHoneydew melonLemon

LimeMuskmelonsNectarineOrangePeachPearPineappleRaisinsRaspberriesRhubarbStrawberriesTangerineTropical fruitsWatermelon

Alkalizing proteinAlmonds Chestnuts

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Millet Quinoa

Tempeh (fermented)Tofu (fermented)Whey protein powder

Other alkalizing foodsApple cider vinegarBee pollenGreen juicesLecithin granulesMineral water

Molasses, blackstrapProbiotic culturesSoured (cultured) dairy products

Chart of Acidifying FoodsAcidifying vegetablesCornOlivesWinter squash

Acidifying fruitsBlueberriesCanned or glazed fruitsCranberries

CurrantsPlumsPrunes

Acidifying grainsAmaranthBarleyBreadCornOatmeal

RiceRyeSpeltWheat

Acidifying beans and legumes(unless sprouted)Black beansChick peasGreen peasKidney beans

LentilsPinto beansRed beansSoy beans

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White beans

Acidifying dairyButterCheese Ice creamMilk

Acidifying nutsCashewsLegumesPeanuts

PecansTahiniWalnuts

Acidifying animal proteinBacon (unkosher)BeefCarpClams (unkosher)CodCorned beefFishHaddockLambLobster (unkosher)Mussels (unkosher)Organ meatsOyster (unkosher)

PikePork (unkosher)Rabbit (unkosher)SalmonSardinesSausage (unkosher)Scallops (unkosher)Shellfish (unkosher)Shrimp (unkosher)TunaTurkeyVealVenison

Acidifying fats and oilsAvocado oilButterCanola oil (never eat)Corn oilFlax oil

Hemp seed oilLard (unkosher)Olive oilSafflower oilSesame oilSunflower oil

Acidifying sweeteners140

CarobCorn syrup Sugar

Acidifying alcoholBeerHard liquor

SpiritsWine

NOTES:

Clean (Kosher) Fish

Bass Alaska blackfish141

Bigmouth bassBlack bassBlackfishBow fishCrappieCroakerDrumGrouper – JewfishMud minnowSea bassSilver bassSunfishTautogWhite sea bassWrasseGraysbyStripped bassRedeye bassNorthern Small mouth bassWhite perchYellow perch

CodAtlantic codCodHaddockHakePacific codPollackWhiting – Walleye Pollack

FlounderBrillDabDover soleFlounder

Hogchoker soleHalibutTurbot

PikesMuskellungeNorthern pikePickerelPike

Herring/Mackerel/TunaAnchovyMenhadenPilchardsSardinesShad

Atlantic Horse mackerelBarracudaBlack SkipjackBonitoChubCobiaHorse mackerelKingfishKing mackerel/CavallaLadyfishMackerelSkipjack

Albacore tunaBigeye tunaBlackfin tunaBullet tunaLongtail tunaYellowfin tuna

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Dogtooth tuna

PerchAtlantic perchBlack perchBreemsLake perchMahi MahiOcean perch/ Redfish/Red drumPike perchRockfishSun perchSurfperchWalleyed pikeJacksPompanoScadsDarter PipefishOrange roughy

Salmon/TroutAtlantic salmonChinook salmonChum/Dog salmonJack salmonKing salmonPacific salmonPink/Humpback salmonRed/Sockeye salmonSilver/Coho salmonTripletail

Brook/Speckled/Square TailBrown troutChar

CiscoCutthroat troutDolly Varden/Malma troutGraylingLake trout – Mackinaw         Salmon         Great LakesMullet – Gray Mullet    Striped MulletRainbow troutSilversides/SmeltsTarponTilapia/CichlidsWeakfish/Sea troutWhitefishSpotted sea trout

SnapperBlack snapperBlackfin snapperBluefishCaribbean Red snapperCuberg snapperGray snapperGruntLane snapperPorgy/SheepsheadRed snapperSilk snapperWhite SnapperYellowtail snapperGlasseye snapperDog snapper

SuckerBuffalo fishCarp

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CarpsuckerHog suckerMinnowRedhorseHumpback suckerSmallmouth buffaloBigmouth buffaloWhite suckerTahoe suckerWebug suckerSpotted suckerStriped Jumprock

Compiled by:  The Israel of God  Research Committee

10/2000

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