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Transitioning to

Living

Cuisine

Program Introduction

A Gentle Path to Health!

Recipes and techniques for preparing delicious healing foods; most recipes can be made in 15 minutes or less (see demonstration videos at

www.reneoswald.com)

A systematic approach for training your body

to thrive on nutrient dense foods

René Oswald with Allan Oswald

http://www.reneoswald.com/


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Introduction I‟m thrilled to welcome you to the TLC Program designed with your

individual needs in mind. In the last 15 years, I‟ve been dedicated to

creating delicious and familiar dishes with natural foods. I owe my recovery

from a disabling digestive disorder to these delicious, high energy foods. I

have seen hundreds of others get results that are even more impressive.

I‟ve learned so much from so many people, I can‟t tell you how excited I

am to be passing this information on to you. This book is a compilation of

delicious recipes created with loving input from my students, my family and my friends. The most important role of this program is to ensure you will

never have to ”give up” any food or taste until you have found something

better to replace it with. My goal is to make these healing foods as fun,

easy and as delicious as possible. I am hopeful that you too will be excited

about what you are gaining by following this program and never feel a

moment of deprivation. Enjoy eating as much of these delicious foods as

you desire without the guilt.

It was hard for me to publish this book knowing that I‟ll learn

something new tomorrow that I‟ll want to share with you. That is why I‟ve

decided to include updates on my web site to help pass all new information

on to you. here in South Florida have followed this program. Thanks to

their suggestions, I am sure it will work for you. One of the things they

have taught me is the importance of going at your own pace. Get ready to experience some amazing changes in your life. This

program is all about taking it one step at a time and loving every step.


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Level I

You are ready for Level I when you want to ease into a healthier eating

pattern. You may have heard from family and friends who have added these

nutrient dense foods to their routine and are amazed by the tremendous

improvement in their health. Now you‟re ready to see what this program

can do for you. In Level I you will only be making one change in your diet

by adding a smoothie or an energy soup to your daily routine.

Most people spend an average of 30 days exploring the delicious recipes

in Level I before they are ready to go on to Level II. However, if you have

been eating a high percentage of greens, fruits and vegetables you may be

ready to go on to Level II in less than a week. Everyone should go at his or her individual pace; this isn‟t a race!

In Level I you will learn:

The Steps to Get Started

How to Tell if You are Going at the Right Pace

What Kitchen Aids will Make Food Preparation Easier

Tips for Making Smoothies and Soups

Guidelines for Buying and Storing Fruits and Vegetables

Fruits and Vegetables—To Peel or Not to Peel? (that

is the question)

How to Avoid the Pitfalls

The Sweeter Side of Smoothies

How to Spice up Your Life

When it’s Time to Go to Level II

Look for the video icon: that indicates demonstration videos

are avialable, for that recipe or technique, at www.reneoswald.com.

The people who succeed on this program are the ones

with open minds and the

ability to see what others

love about them.


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Fruity High-Energy Smoothie Recipes

Peachy Banana Smoothie

Carob Cherry Banana Smoothie

Orange Kiwi Smoothie

Pear Banana Mint Smoothie

Mango Pineapple Orange Blueberry Smoothie

Orange Mango Pineapple Smoothie

Cherry Mango Smoothie

Mango Pineapple Smoothie

Papaya Banana Smoothie

Peach Mango Smoothie

Papaya Mango Smoothie

Pineapple Orange Berry Smoothie

Mango Pineapple Pear Strawberry Smoothie

Pineapple Orange Banana Smoothie

Fig Banana Pear Smoothie

Mango Banana Smoothie

Raspberry Orange Mango

Smoothie

Banana Pear Blueberry Smoothie

Orange Pineapple Pear Banana

Smoothie

Peachy Banana Orange Smoothie

Blueberry Orange Pineapple Banana Smoothie


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Papaya Banana Strawberry Smoothie

Pineapple Strawberry Orange Smoothie

Papaya Banana Blueberry Smoothie

Orange Peach Mango Raspberry Smoothie

Strawberry Apple Mango Smoothie

Energy Soup Recipes

Vim and Vigor Soup

Corny Asparagus Soup

Carrot Spinach Soup

Kale Carrot Cucumber Soup

Spinach-Tomato Soup

Red Leaf Beet Soup

Butternut Curry Soup

Popeye Soup

Taco Soup

Veggie Six, Fruit Too

Cucumber Tomato Soup

Sunny Zucchini Energy Soup

Nappa Cabbage Sugar Pea Soup


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Level II

If you‟ve been enormously impressed by your additional morning energy

and are eager to enhance your afternoon and evening stamina, Level II is

for you. Here we will add high energy side dishes to your usual lunch and

dinner. These scrumptious recipes include salads, sunny pâtés, dips, and

salad dressings.

In Level II you will learn:

The Fundamentals of Soaking Nuts and Seeds

Volume Conversion for Nuts and Seeds After Soaking

About Kitchen Aids that will make preparing food

easier

The Secrets to Purchasing Living Foods Ingredients

What Foods are Highest and Lowest in Pesticides

Fruit Combing Secrets and Other Healthy Eating

Habits

Creative Ingredients for Salads

Get Answers to Frequently Asked Questions

What do you mean by “Living Cuisine”?

Is it possible to vacuum seal liquids?

Can I store my homemade salad dressings at room temperature

after vacuum sealing?

Why do we soak our nuts and seeds?


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Salad Recipes

Kale Salad

RosWaldorf Salad

Beety Coleslaw

Sassy Salsa

Sweet Potato Salad

Colorful Coleslaw

Salad Dressing Recipes

Raw Caesar Salad Dressing

Cashew Lemon Tahini Dressing

Vinaigrette Salad Dressing

Carrot Tahini Dressing

Ranch Style Dressing

Red Pepper Tarragon Dressing

Garlic Herb Dressing

Saloup Recipes

Spinach Tomato Saloup

Jicama Chili Saloup

Tomato Zucchini Saloup

Curry Cucumber Saloup

Carrot Tarragon Saloup


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Sunny Pâtés and Dip Recipes

Ranch Dip

Creamy Mexicali Pâté

Mid-Eastern Spinach Dip

Ginger Curry Sunny Pâté

Spinach Pine Nut Pesto

Sunny Spinach Pâté

Basil Pesto Pâté

Zucchini Curry Dip

Raw Cheesy Un-Bean Dip

4-Carrot Golden Pâté

Cashew Cheeze Pâté

Garlic Basil Sunny Pâté

Dilly Dip


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Sample Recipe from Level II

Ranch Dip Makes 2 cups

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1 cup cashews

2 Tablespoons olive oil

3 Tablespoons fresh lemon juice

1 Tablespoon chickpea miso or 1/2 teaspoon Celtic sea salt

2 large dates, pitted

1 clove garlic

1/4 cup water 1 teaspoon dried onion granules

1/4 teaspoon dry mustard

1/16 teaspoon ground white pepper

Place all above ingredients in high-speed blender and blend on high speed

with tamper until smooth. Add additional water if necessary to reach desired

consistency.

1 teaspoon dried basil

1 teaspoon dried dill weed

1/4 teaspoon dried tarragon

Stir in the basil, dill and tarragon. Enjoy with any of your favorite

vegetables or as a salad dressing.


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Level III

You are ready for Level III when your body has successfully adapted to

eating living foods three times a day. You‟re now getting over a third of

your calories from these delicious smoothies and side dishes and you have

noticed increased energy and are excited to advance to the next level of

health. In addition to experiencing more “awake” hours in a day, you are

also experiencing more life in those hours.

In this level, we will supercharge your favorite recipes by substituting

nutrient-rich ingredients. Also, we‟ll be putting together a few of my favorite

entrées. The ingredient substitution charts and techniques will help you

satisfy cravings while keeping your engine performing at its peak.

In Level III you will learn how to:

Cope With Cravings

Supercharge Your Favorite Recipes

Incorporate Healthy Ingredients in Your Diet

Make Healthy, But Tasty Burgers, Fries and Shakes

Renovate Your Nachos and Cheese

Revitalize Your Tacos and Burritos

Reinvent Your Fettuccini Alfredo

Learn:

The Benefits of Chia Seeds and How to Add

Them to Your Life

The Benefits of Flax Seeds

Living Food Preparation Time Savers


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When a recipe calls for a ground seed or a soaked

seed, is it measured before or after grinding or

soaking?

When a recipe calls for ginger juice, do I have to use

an electric juicer?

In some of your recipes, you call for vanilla powder. The vanilla powder I found at the store

had maltodextrins and corn syrup solids in it. Do

you know of a better vanilla powder?

Why do you have to soak and sprout so many of the

seeds and nuts?

I read that soy wasn’t good for us. Is this true?

I have celiac disease and I see that buckwheat is a

common ingredient in many raw food recipes that

claim to be gluten free. Is it safe to eat?

What quantity of greens per day is the goal?

What number of bowel movements per day is

“normal?”

How do I stay warm in cold weather while eating raw food?

Are artificial sweeteners healthier than sugar?

Do you have any suggestions on how to make my

kitchen easier to work in?


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I have heard that it’s not good to store our food in

plastic containers anymore, what do you recommend?

How does freezing food affect its nutritional value?

I’ve been reading that milk isn’t very good for us,

what’s your opinion?

Smoothies & Breakfast Dish Recipes

Sesame Cashew Mylk

Hemp Almond Mylk

Hemp Sesame Cashew Mylk

Heart Healthy Chocolate Smoothie

Breakfast Booster

High-Energy Smoothie

Rootbeer Vanilla Smoothie

Chocolate Nut-Milk Shake

Get-Up-and-Go Breakfast Shake

Orange Cinnamon Pecan Spread

Butternut Buckwheat Breakfast

Breakfast Pudding (tastes like

Rice pudding)

Sunsational Apple Porridge


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Salad Recipes

Orange Cashew Coleslaw

Beet Treat

Sweet Kale Salad

Sweet Macadamia Spinach Salad

Thai Salad

Anti-Past-Oh! Salad

Rainbow Salad

Portabella Butternut Salad

Pepper Cobb Salad


Sunny Italian Dressing

Peppy Pecan Dressing

Creamy Mayo Dressing

Creamy Veggie Dressing

Sweet Carrot Pepper Dressing

Cheezy Vinaigrette

Tomato Avocado Dressing

Carrot Pepper Hemp Dressing

Mango Brazil Nut Dressing

Sweet Apple Nut Dressing

Mango Pepper Pecan Dressing

Cucumber Sesame Dressing


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Entrée Recipes

Taco Extreme

Fettuccini Rawfredo III

Portabella Chili Loaf

Veggie Pasta with

Delicious Dill Sauce

Butternut Pasta with

Orange Ginger Sauce

Condiments & Sauce Recipes Cheesy Avocado Sauce

Sweet Mustard Sauce III

Savory Sauce

Sweet Ginger Sauce III

Lemon Tahini Sauce III

Marinara Sauce III

Mexican Cheese Sauce III

Sweet Tomato Catch-Up III


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Dessert Recipes Carob Oatmeal Balls

Carob Coconut Truffles

Faux Chocolate Mousse

Apricot Brazil Nut Treats

Cashew Cream Fruity Ice Cream

Figgy Coconut Delights

Carob Fondue

This level also includes a:

Glossary of Commonly Used Groceries

Chart for the Soaking Times of Nuts and Seeds and

Their Volume After Soaking


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Sample Recipe from Level III

Breakfast Pudding (tastes like Rice pudding) Makes 4-6 serving

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1 cup raw cashews

3 large dates, soaked in water for 15 minutes, pitted (or 2 Tbsp. raw agave

nectar)

Meat from 1 Thai coconut or 1/4 cup coconut cream from Tropical Traditions 1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/8 teaspoon cardamom

1 teaspoon vanilla powder or vanilla flavoring

3/4 cup water (use less water if using Thai coconut meat)

Place the above ingredients in high-power blender and run on high until it

reaches pudding like consistency. Transfer to a large bowl.

1 cup raisins

2 cup raw buckwheat groats, soaked in water for 15 minutes, let sit at room

temperature for 8-10 hours*

Stir raisins into the pudding with the buckwheat groats.

*I know you are probably saying, “This recipe takes 10 hours to make

because I have to wait for the buckwheat groats.” To simplify matters, soak

the buckwheat groats for 15 minutes before gong to bed, drain and let them

sit while you sleep. In the morning, you can make this recipe in 5-10

minutes.


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Level IV

By now, you have mastered the Level I-III recipes and have discovered

the benefits of consuming over half your calories from fruits, vegetables,

nuts and seeds. You‟re probably starting to notice an „opening up‟ effect on

your sense of smell. This will help provide the improved taste sensitivity

necessary to fully appreciate the upper level recipes. In this level you‟ll

master the art of dehydrating while learning how to make scrumptious

substitutions for many of the munchies you love. Preparing guilt-free

crackers and wraps, burgers and other entrées, condiments and sauces,

crunchy snacks, and even desserts will be fun and easy. Can you imagine

eating what used to be low nutrient, high fat foods that are now made with ingredients that are good for you? These guilt-free munchies are great

travel foods too!

In Level IV you will learn about:

New Kitchen Aids For This Level

Creating Your Staple Stash to Make Food Preparation

a Breeze.

Which Ingredients Are Really Raw?

Raw Food Survival Secrets


I just purchased a high-speed blender and a food

processor and I want to purchase a dehydrator, but

my funds are limited for a few months. Is it true that

you can use your oven to dehydrate foods?

Some of the recipes say to dehydrate for 24-48 hours.

Does this mean I have to stay home for that whole

time?

Can I put more than one type of food in the

dehydrator at the same time?


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I know raw is better for you than cooked and organic

is better than conventional but, are there other things

I should look for when choosing my food?

Spice Blends & Mix Recipes

Vanilla Powder

Curry Powder

Vegetable Seasoning

Herb Salt Substitute

Poultry Seasoning

Garam Masala

Chili Powder

Crackers & Wrap Recipes

Soft Taco Shells

Sunny Tomato Crackers

Succulent Seed Crackers

Crispy Curry Crackers

Buckwheat Seed Crackers


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Pecan Dill Crackers

Veggie Flax Chili Crackers

Pizza Flax Crackers

Crunchy Kale Crackers

Sesame Dill Crackers

Flexible Flax Wraps

Italian Wraps

Shitake Chili Wraps

Sunwhich Wraps

Burgers & Entrée Recipes

Chili Burgers

Thai Veggie Burgers

Broccoli Basil Burgers

Savory Veggie Wings

Walnut Sunflower Falafel

8 Layer Burrito

Flexible Flax Wraps

Mock Refried Beans

Mexican Cheese Sauce IV

Sunflower Seed Veggie Burgers

Broccoli Butternut Patties

Veggie Pizza with Buckwheat Crust

Mexicali Red Pepper Burgers

Sicilian Veggie Wings


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Condiments & Sauce Recipes Cashew Cheeze Sauce

Sweet Ginger Sauce IV

Sweet Mustard Sauce IV

Sweet Tomato Catch-Up IV

Lemon Tahini Sauce IV

Mexican Cheeze Sauce IV

Sweet Pepper Sauce

Creamy Mustard Sauce IV

Crunchy Snack Recipes

Zucchini Sun Chips

Crunchy Miso Almonds

Chili Wraps

Crunchy Mexicalli Snacks


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Dessert Recipes

Carob Macadamia Nut Cookies

Carob Raisin Cookies

Chocolate Walnut Cookies

Carrot Almond Raisin Bread

Raw Energy Fruit Bars

Banana Pecan Cookies

Chocolate Buckwheat Cookies

Lemon Poppy Seed Rawkies

Sunny Fig Bars

Raw Apple Cinnamon Granola

Orange Raisin Almond Cookies

Nutty Cinnamon Granola

Nutty Apple Granola (with

Dehydrated Nuts)

Nutty Apple Cinnamon Granola (with Soaked Nuts)

Granola Balls

This Level Also Includes:

Chart with Soak Times for Nuts and Seeds

Chart with the Volume of Nuts and Seeds After

Soaking


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Level V

You‟re ready for Level V when you have experienced the wonderful

taste, elevated energy and better mood from these recipes and want even

more. Your system has learned to efficiently assimilate the micronutrients in

living food and the feeling is fantastic! At this point, you are ready to

advance to 70-80% living foods with careful attention to our motto: “Never

give up anything until you find something even better to replace it with”.

The expanded variety of recipes and new ideas help to make it exciting to

continue on this lifestyle. Here you‟ll investigate techniques to improve your

kitchen efficiency, discover 58 creative new recipes and receive an

introduction to sprouting.

In Level V You will Learn:

How to Improve Your Staple Stash with Seed

Sprouting

The Nutrient Density Level of Seeds from Highest to

Lowest

The Procedure for Sprouting Seeds

How to Improve Your Staple Stash with Soaked Nuts

The Art of Dehydrating Nuts and Seeds with Storage

Tips

Basic Food Combining Suggestions with a Vegetable

Combining Chart


I understand that some rawfoodists are B-12

deficient. Do you see this as a problem?

How do I get enough protein eating Raw Food?


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Are there any seeds or other foods that I should not

consume? I’ve heard apple seeds are poisonous, is

that true?

Where do you purchase the hard to find ingredients?

Salad Recipes

Curried Zucchini Butternut Salad

Marinated Mushroom Summer Salad

Spinach Squash Salad

Zesty Kale Salad

Southwest Salad

Sweet Pine Nut Cabbage Salad

Cashew Carrot Salad

Sicilian Salad

Sweet Jicama Tahini Salad

Kale Corn Salad

Mock Potato Salad

Newtuna

Soups and Saloup Recipes Marinara Soup

Butternut Cream Saloup

Thai Cabbage Saloup


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Soup ‘N Salad Topper Recipes Sunny Italian Sesame Crunch

Curry Buckwheat Sesame Crunch

Mexicali Crunch

Tarragon Dill Crunch

Salad Dressing Recipes Spinach Basil Dressing

Apple Carrot Macadamia Nut Dressing

Carrot Sesame Dressing

Orange Sunflower Seed Dressing

Pineapple Pine Nut Dressing

Orange Pecan Dressing

Sicilian Tomato Dressing

Apple Pepper Pecan Dressing

Entree Recipes Chinese Veggie Medley

Italian Bites

Protecting The Earth Pizza

Burawto Wrap

with Mexican Sunny Pâté

Mushroom Stroganoff

Spaghetti and Neat Balls V

Luscious Lasagna

Neatloaf with Sweet Tomato Catch-Up


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Veggie Spring Rolls

Sun-Sational Spinach Rawvioli

Zucchini Croquettes

Pecan Veggie Burgers

Nutty Chili Stuffing in

Romaine Wraps

Veggie Sushi

Butternut Italian Puffs

Condiments & Sauce Recipes Sweet Mustard Sauce V

Cheezy Sauce V

Mexican Cheese Sauce V

Creamy Dill Sauce V

Marinara Sauce V

Sweet Ginger Sauce V

Sweet Tomato Catch-Up V


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Dessert Recipes

Tropical Cobbler

Chocolate or Carob Cream Pie

Strawberry Shortcake

Coconut Cream Pie

Fruity Crème Pie

Chocolate Un-Cheesecake

Banana Cream Pie

Apple Cinnamon Cobbler

This Level Also Includes a:

Soaking and Sprouting Chart for Nuts and Seeds

Volume Conversion Chart for Nuts and Seeds After

Soaking

Grocery List


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Sample Recipe from Level V

Banana Cream Pie Makes one 9” pie

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Nut Crust:

1/2 cup pecans, soaked for 30 minutes

1/2 cup buckwheat groats, sprouted and dehydrated

4 large dates, soaked for 15 minutes, pitted 1/2 teaspoon ground cinnamon

1 teaspoon vanilla powder or 1 teaspoon vanilla flavoring

Place above ingredients in food processor with S-blade and process until

finely chopped and mixture starts to clump and pull away from the sides.

Add a small amount of water if mixture is too dry. Press mixture into 9” pie

pan.

2 ripe bananas

Slice bananas and place over crust.

Pie filling:

2 ripe bananas

1 cup cashews, soaked

4 large dates, soaked for 15 minutes, pitted

Meat from 1 Thai coconut or 1/4 cup coconut cream from Tropical Traditions

1 teaspoon vanilla powder or 1 teaspoon vanilla flavoring

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Place pie filling ingredients in high-speed blender and blend on high speed

for 30-60 seconds with tamper until smooth. Pour filling over bananas in pie

pan and chill for 2-3 hours.


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Level VI

You‟re ready for Level VI when you have been eating 70-80% living food

and want to experience the transformations from going to the 90-100%

level. Also, you have recognized how the dishes with additional fruits,

veggies and greens make you feel more alert than the recipes with higher

fat. In this section you will learn how to make delicious, lower fat, advanced

living foods recipes. Typical recipes in Level VI have less than 25% of their

calories from fat. This section also gives you ideas on how to stay on this

path by getting the support you need. One of the new techniques that you

will learn is how to grow your own sprouts with ordinary glass canning jars

in just a few minutes a day.

In Level VI you will learn:

The fastest, most inexpensive and fun way to grow

sprouts.

The Nutrient Density Level of Seeds

from Highest to Lowest

Techniques for sprouting:

Buckwheat Groats

Chia Seeds

Flax Seeds

Sunflower Seeds

Sesame Seeds

Times for Soaking Nuts: Almonds and Hazelnuts,

Cashews, Pecans, Pine Nuts, Macadamia Nuts and

Walnuts

Dehydrating Nuts and Seeds

Storing Dehydrated Nuts and Seeds

Soaking Dried Fruits and Vegetables

Jar Sprouting Information-New For Level VI


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Growing Chlorophyll-Rich Sprouts, such as, Alfalfa,

Red Clover, Broccoli, Cabbage, Radish, Fenugreek,

and Mustard

Sprouting Grains, such as, Wheat, Oat Groats, Kamut,

Rye, Barley and Quinoa

Sprouting Legumes, such as, Adzuki, Lentils

Garbanzo Beans and Mung Beans

Kitchen Aids


I’ve been on the Living Foods Lifestyle for over a year now and

I’m feeling fantastic. I’m off all my prescription medications.

My cholesterol is 150, my blood pressure is 140/70, I’m happy,

no more depression, no more PMS and I lost 80 lbs. I haven’t

been this size since I was 16 years old! The problem is I try to

tell my family members and friends that they could have

perfect health too, if they would just eat this way, no one will

listen. What can I do to convince family and friends to try this

lifestyle?

I have been transitioning to more raw food for over 8 months.

Every day I learn something new and I’m so excited about how

great I feel. I have family members who see how great I’m

doing, how much weight I’ve lost and how I’m regaining my

health. The problem is they want me to eat the foods that they

are eating along with them and they don’t understand that this

is a lifestyle change for me. They keep asking me when I’m

going to eat with them again. My aunt said, “Aren’t you going

to eat our food again now that you’ve lost all that weight?”

Please help me respond.

I’ve looked at many raw food recipe books and websites and

I’m finding there are lots of differences in their philosophies.

What does a healthy raw food recipe look like to you?


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Pâtés and Dip Recipes Carrot Tahini Sunny Pâté

Basil Sunny Pâté

Red Pepper Un-Bean Dip

Indian Spinach Dip

Chili Sunny Pâté

Red Pepper Sunny Pâté

Walnut Herb Dip

Sunny Dill Pâté

Sunny Ginger Pâté

Salad Recipes

Marinated Portabella Sunchoke Salad

Coleslaw with Orange Pine Nut Dressing

Pepped-Up Coleslaw

Curried Zucchini Quinoa Salad

Butternut Jicama Saloup

Beety Caraway Carrot Salad

Sweet Potato Tahini Basil Salad

Spinach Quinoa Salad

Dilly Sweet Carrot Salad

Garbanzo Spinach Toss

Warm and Creamy Thai Soup


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Cabbage Tarragon Salad

Seafaring Salad

Quinoa Tabouleh Salad

Curry Cabbage Salad

Broccoli Jicama Salad

Cool Kale Cobb Salad


Pineapple Pepper Pecan Dressing

Orange Cranberry Dressing

Orange Italian Dressing

Sweet Orange Pepper Dressing

Apple Walnut Dressing

Orange Tahini Dressing

Entrée Recipes

Tomato Walnut Burgers

Nutty Zucchini Burgers

Personalized Pizza

Spinach Lasagna Supreme

Spaghetti and Neat Balls VI

Rawsome Rawvioli


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Enchanting Lentil Chili

Cosmic Chili Rolls

Savory Zucchini Loaf

Basil Spinach Supreme

Marinated Mushroom Mix-Up

Broccoli Buckwheat Bundles

Fettuccini Rawfredo VI

Sesame Sunflower Falafel

Sun-Lite Broccoli Burgers

Sun-Sational Rutabaga Half-Moons

Savory Sweet Potato Loaf

EarthFull Savory Spinach Wings

Veggie Pasta with Carrot Sesame Dill Sauce

Butternut Pasta with Red Pepper Asian Sauce

Northern Lite Nuggets

Condiments & Sauce Recipes

Sweet Tomato Catch-Up VI

Creamy Dill Sauce VI

Red Pepper Asian Sauce VI

Carrot Sesame Dill Sauce

Sweet Mustard Sauce VI

Sweet Ginger Sauce VI

Marinara Sauce VI

Creamy Mustard Sauce VI


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Un-Cheese Topping

Lemon Tahini Sauce VI

Sunny Cheeze Sauce


Soaking and Sprouting Chart for Nuts, Seeds, Grains

and Legumes

Volume Conversion Chart for Nuts, Seeds, Grains and

Legumes After Soaking

Grocery List


Page 32

Level VII

You‟re ready for Level VII when you hear yourself say, “Wow, I feel

great! I wonder what eating 100% living foods with only 10% of my calories

from fat will feel like”. All right, so you didn‟t say those exact words. You

are probably curious at this point, what an all natural diet with very little fat

and no chemically altered (cooked) food will do for you. The meal plans in

this section are designed to deliver 80% of their calories from “smart” carbs

with only 10% from protein and 10% from fat. Smart carbs like your

favorite fresh fruits, vegetables, leafy greens and sprouts will tantalize your

taste buds and nourish your entire body.

Along with these scrumptious and nutritious meal plans in Level VII, you will also learn how to grow great tasting greens in soil and make 2 gallons of

delicious nutrient-rich sauerkraut in less than 1 hour.

In Level VII You Will Learn:

How to Make Sauerkraut

How to Soil Sprout Greens and Grasses

Recipes for a Seven-Day Menu Plan

Salad Recipes

Spinach Quinoa Salad

Peppery Carrot Coleslaw

Curried Sprout Salad

Sweet Potato Sprout Toss

Beet Sprout Salad

Italian Quinoa Salad

Cabbage Carrot Salad

Cauliflower Dill Salad

Jicama Pepper Salad


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Sunfully Good Dressing

Orange Macadamia Dressing

V Five Dressing

Spinach Walnut Dressing

Red Pepper Avocado Dressing

Summer Squash Pesto

Sweet Mango Tarragon Dressing

Apple Pepper Pine Nut Dressing

Carrot Pepper Hemp Dressing

Creamy Carrot Dressing

Creamy Pineapple Dressing

Orange Sesame Dressing

Lite Sesame Dressing

Carrot Tarragon Dressing

Beet Tarragon Vinaigrette


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Saloup Recipes

Kale Saloup

Jicama Portabella Saloup

Butternut Pepper Saloup

Zucchini Tarragon Saloup

Butternut Ginger Saloup

Mushroom Jicama Saloup

Cauliflower Spinach Saloup

Spaghetti Saloup

Entrée Recipes

Broccoli Hemp Stuffing

Angel Hair Zucchini with

Mushroom Gravy

Lively Living Pizza

Lite & Lively Lasagna

Spaghetti and Neaty Sauce

Spaghetti Squash Pasta with

Asian Sauce

Chili Chowder

Fettuccini Rawfredo VII

South of the Border Scramble

Vitality Burgers


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Stuffed Chili Collard Wraps

Curried Broccoli Burgers

Neat Lite Loaf

Maritime Delite

Veggifull Falafel

Rawsome Rawvioli

Savory Veggie Stuffing

Veggie Pasta with Red Pepper Dill Sauce

Carrot Kale Clusters

Condiments & Sauce Recipes

Creamy Dill Sauce VII

Sweet Ginger Sauce VII

Creamy Mustard Sauce VII

Sweet Mustard Sauce VII

Sweet Tomato Catch-Up VII

Lemon Tahini Sauce VII

Cheeze Sauce VII

Asian Sauce

Red Pepper Dill Sauce

Marinara Sauce VII


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Dessert Recipes Mango Banana Pudding

Pineapple Mango Pudding

Papaya Butterscotch Pudding

Blueberry Banana Pudding

Carob Banana Pudding

Crunchy Buckwheat Treat

Pecan Crunch

Cherry Apple Crisp

Apricot Mango Crisp

Figgy Orange Crisp


Soaking and Sprouting Chart for Nuts, Seeds, Grains

and Legumes

Volume Conversion Chart for Nuts and Seeds for

Soaking and Sprouting Nuts, Seeds, Grains and

Legumes

Grocery List

About the Authors: René Oswald: As a Registered Nurse, René was confident the medical world could fix everything. She thought that even the effects of a poor diet and extreme job stress could be repaired by the miracles of modern medicine. However, a confrontation with a debilitating disease left her hopeless. René looked to her past for answers. She recalled from her hospital experience in the Intensive Care Unit (ICU) how fast the well nourished patients recovered. In the delivery room she had observed how the healthier moms had much easier births and happier babies. In Neonatal ICU she witnessed the magic of our specie’s most important nourishment, breast milk. The premature babies who received breast milk thrived in comparison to the ones on synthetic simulations. As a Lactation Consultant, (IBCLC) and mother of breastfeeding twins she witnessed first hand how babies and children thrive on natures finest. While working as administrator and head nurse of a Home for Severely Handicapped Children, she removed all artificial dyes and sugars from the children’s diet. Within days the children were calmer and happier than ever. Fortunately René woke up to the idea that there are no short-cuts to health and opted for a natural approach. After recovering from this “incurable” auto-immune disease, René decided to use these “bonus years” to help others find and maintain health. By creating the “Transitioning to Living Cuisine” (TLC) program, she has helped hundreds of people improve their health and happiness. Her videos and email advise compliment the TLC text and demonstrate how committed she is to being there for you. After sampling her delicious foods you’ll hear yourself say, “Wow, I really did improve my health without giving up taste.” Her life passion is to be there for all those needing a little help on their journey to wellness. [email protected]

Allan Oswald: Allan worked 15 years as an electrical engineer where he

helped improve and repair aircraft avionics. He took pride in the tools he’d acquired to fix things but when his sister’s breast cancer relapsed he realized how short life could be and how little he knew about restoring an ailing human. He started reading everything on cancer prevention he could find. Allan’s research kept resulting in the same conclusion. When we provide our bodies with the proper nutrients all systems improve. On January 24th, 2004, René challenged him to experience the benefits of a 100% natural diet. He agreed to try the raw food lifestyle for a couple weeks. Astounded by the energy, Allan decided to continue and saw some amazing results. His joint pain went away, his tinnitus, an


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80 decibel ring in his right ear was nearly eliminated, he no longer had sinus pain and he said goodbye to his 20-year-old toenail fungus. He feels so blessed to be living a pain-free life and looks forward to helping you grow your own food and transition to health. “I love sharing ideas on organic gardening, assisting people in their transition to a healthier lifestyle and helping people rediscover what others love about them. I'm here for you.” [email protected] 561-775-4867

mailto:[email protected]

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