Raw Food Menu for a Week

8/8/2019 Raw Food Menu for a Week

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BREAKFAST SNACK LUNCH

Friday Salad, herbs, seeds, dulse, lemon&orange dressing

Saturday Banana, papaya Coconut

Raw sushi:

Avo, baby marrows, celery, aminos, sprouts,

pepper, seeds,

nori,

nuts

Sunday Berries, dates Seeds Asparagus with cashew mayo:

Cashews, lemon, salt, onion substitute

Monday Watermelon,

cinnamon

Banana ice‐cream,

cinnamon, nuts

Cucumber Crunch:

Cucumber, mint, dill, nuts

With marinated mushrooms

Tuesday Mangos Almonds

Save the salmon pate:

Almonds, seeds, celery, carrot pulp, kelp, dill,

brazil nuts, dulse, tamarind, chilli, paprika, ginger

Wednesday Berries, cinnamon

Pineapple nut dessert:

Pineapple, cashews,

vanilla, coconut

Dulse sprout salad:

Mung bean sprouts, carrot, pepper, herbs, limes,

dulse, aminos,

sesame

Thursday Banana, papaya Coconut

Broccoli salad with cranberry cream dressing:

Broccoli, cabbage, lemon, cranberry, lime, celery,

walnuts, cashew, orange

Friday Mangos Seeds

Raw lasagne:

Cashews, herbs, sun‐dried tomatoes, tomatoes,

pepper, baby marrows, mushrooms

Saturday Watermelon,

cinnamon

Banana ice‐cream,

cinnamon

Raw spaghetti:

Zucchini, walnuts, celery, pepper, sun‐dried

tomatoes, herbs

Sunday Banana, cinnamon Coconut Mediterranean

tabouli

Salad:

Quinoa, cucumber, lemon, tomatoes, pine nuts,

olives, spinach



Cashew mayo

1c. Cashews

2T lemon juice

½ t. salt

2T chopped onion

1/4c. water

1/2t

agave

Raw sushi

Soaked almonds or omega seeds (grind and add water) smear on 1/3 of nori sheet

Add: Sprouts, Baby marrows, Peppers, Avo

Roll into sushi and dip in Aminos

Sweet potato soup

Variant 1: 3 cups sweet potato, 1.5cup carrot juice, 0.75 cup apple juice, 1 tablespoon orange juice,

pink salt,

cayenne,

cinnamon,

ginger,

coriander,

cloves,

nutmeg

Variant 2: carrot juice, sweet potato, dates, avo, pumpkinseeds (ground)

Lemon&Berries tart

Soaked nuts or omega seeds (grind and add water) mixed with avo and coconut oil as a base

On top: lemons with avo and coconut meat for one layer

And Berries with avo for second layer

Banana ice‐cream

Slice bananas, mix them with cinnamon and vanilla and put into freezer. Later blend it in food

processor, while frozen. Add little water for smoothness.

Aditionally sprinkle nuts or raisins / fresh fruit

Pineapple nut dessert

Make crust: combine cashews and vanilla in food processo. Use half of the crust onto the bottom of

a pan.

Filling: combine cashews, pineapple and coconut oil until smooth. Spoon the mixture on top of crust.

Add the remaining half of crust on top of the filling.

Save the Salmon Paté

1/2 cup almonds, soaked in water for 8 hours

1/2 cup sunflower seeds, soaked in water for 4 ‐ 6 hours

2 tablespoons flax oil

1/2 cup carrot pulp (produced by making carrot juice)

4 tablespoons celery, minced

4 tablespoons red onion, minced

4 tablespoons parsley, minced

4 tablespoons lemon juice

4 tablespoons

ground

golden

flax

seed

3/8 teaspoon smoked paprika

1/2 teaspoon kelp powder

1/2 teaspoon dried dill weed, or x3 fresh dill



1/2 teaspoon Himalayan crystal salt

1/8 teaspoon smoked salt

1/2 cup Brazil Nut Crumble (see recipe, below)

2‐3 tablespoons Horseradish Dill Sauce (see recipe, below)

1 tablespoon Tamari Dulse Sauce (see recipe, below)

1 tablespoon Sweet Chili Sauce (see recipe, below)

1. Process almonds and sunflower seeds, using a Champion or Green Life Juicer with the

homogenizing blank in place. Use very small amounts of oil in an alternating fashion to facilitate ease

of processing.

2. Put mixture into a bowl and add remaining ingredients, except Crumble and Sauces. Mix well by

hand.

3. Form into oval‐shaped cutlets, 3/4‐inch thick, using 3/4 cup paté for each.

4. Brush 1 tablespoon of the Tamari Dulse Sauce on one side the cutlet and place it in the Brazil Nut

Crumble. Press gently and firmly so the Crumble will stick to the cutlet. Turn the cutlet over and press

the other

side

firmly

into

the

Nut

Crumble.

Tamari Dulse Sauce

Yield: 1/4 cup:

2 tablespoons dulse soaked in 2 tablespoons water for 10 minutes

2 tablespoons tamari

Brazil Nut Crumble

Makes

1

1/2

cups:

1 cup Brazil nuts, ground

1/2 cup almonds, finely ground

1/2 tablespoon onion powder

1/2 tablespoon nutritional yeast

1/2 tablespoon chili powder

1 1/4 teaspoon paprika

1/2 teaspoons poultry seasoning powder

1/2 teaspoons garlic powder

1/2 teaspoons fine crystal salt

pinch black

pepper

Combine ingredients in a food processor, and pulse to mix, or stir well by hand.

Sweet Chili Sauce

Yield: 3/4 cup:

1/4 cup agave syrup

1/4 cup lemon juice

1 teaspoons garlic

2 1/2 teaspoons ginger, finely grated

2 1/4

cup

large

chilies,

seeded

and

chopped

or

3/4

cup

large

dehydrated

chilies,

soaked

for

1 hour

and seeded plus 1/2 cup red bell pepper, chopped

1/2 teaspoon salt

1/2 tablespoon onion powder



1 tablespoon dulse powder, optional for fishy flavor

2 teaspoons tamari

1/2 tablespoon chili flakes

Creamy Dill Tartar Sauce

Yield: 1 cup

(serves

6‐8)

1/4 cup cashews, soaked in water 2 hours

1/4 cup pine nuts, soaked in water 2 hours

1/4 cup lemon juice

1 1/2 tablespoons agave

1/2 teaspoon salt

3 tablespoons water, as needed

3 tablespoons dill weed, minced

1/4

cup

capers

1/4 cup celery, minced

2 1/2 tablespoons horseradish

1 1/2 tablespoons red onion, minced

1. Place cashews, pine nuts, lemon juice, agave, and salt in a blender and add just enough water to

form a think, smooth cream. Blend until the mixture forms a smooth and creamy with a satiny

appearance, with no grittiness.

2. Add remaining ingredients and pulse for a few seconds. Do not over process‐mixture should be a

little chunky.

Raw Spaghetti with 'meatballs'

Making The Zucchini Noodles

If you have a spiral slicer, use it to turn your zucchini into long strands of angle hair pasta. Otherwise,

use a julienne slicer or a simple cheese grater to make your noodles. Shred the entire zucchini.

Making The Sauce

This marinara spaghetti sauce is simple to make. You can either use your blender or a food processor.

* 1 tomato (or 2 plum or 4 Campari)

* 1/2 red bell pepper

* 1/2 cup sun dried tomatoes, soaked

* 1 clove of garlic

* 1‐2 tablespoons of extra virgin, cold pressed olive oil

* 1 teaspoon of dried oregano

* 1 teaspoon of dried basil

* A dash of sea salt and pepper

Soak the sun dried tomatoes in water for about 30 minutes before making your sauce. Then add all

ingredients to

your

blender

or

food

processor

and

puree

until

the

sauce

reaches

the

desired

consistency. Blend for a shorter period of time for a chunky sauce and longer for a smooth sauce.

Making The “Meatballs”



This is an optional part but adds some healthy fat, protein and makes the spaghetti dinner more

satisfying.

* 1/2 cup walnuts, soaked for 6 hours in water

* 1 stalk celery, chopped

* 1 slice onion, chopped

* 1/4 red bell pepper, chopped

*

1

clove

of

garlic,

crushed

* 1 tablespoon extra virgin, cold pressed olive oil

* Dash of oregano, basil, sea salt and pepper

* A squeeze of fresh lemon juice

Start by soaking 1/2 cup of walnuts for 6‐8 hours before making your spaghetti. Soaking walnuts

makes them softer and easier to work with. You can substitute pecans, but most other nuts do not

work as well for meatballs. Try to stick with walnuts or pecans.

Blend mixture in a food processor briefly. Scrape any mixture from the sides of the food processor

and continue to pulse it until everything is blended.

What you want is a chunky mix of walnuts and veggies that clump together easily and can be formed

into balls. If it is too chunky, they may not stick and fall apart too easily. If you over‐blend, you’ll end

up with a pate or mush that won’t hold it’s meatball shape. Be sure to stop occasionally while

processing to check the consistency and test to see if you can roll it into a ball in your hand.

An Alternative To Nut‐Based Meatballs

If you don’t have nuts on hand, or you have a nut allergy, you can boost the calories and healthy fat

of this raw spaghetti meal by mashing up 1/4‐1/2 avocado and tossing it with the zucchini noodles

before adding the sauce over the top.

Raw

Lasagna

Recipe

This recipe is in three parts. Start with the cashew “Ricotta” cheese. Then you will make the marinara

sauce. Finally, you will assemble the lasagne.

Cashew “Ricotta” Cheese

This will be the bottom layer of your lasagna. You will need:

* 1 and 1/2 cups soaked cashews

* 2 to 3 cloves of garlic

* dash of sea salt

* dash of pepper

* Optional: chives, oregano, basil and/or dill for flavor

Soak

cashews

in

water

for

six

hours.

Add

them

to

a

food

processor

with

the

garlic

and

seasonings.

Process into a smooth paste. You might need to add water to make the cashew cheese creamier.

Start with one tablespoon and add more to get the texture you desire. Your cashew ricotta is done

when it is spreadable, has a ricotta texture and is able to be spread into a thick layer.

Sun‐Dried Marinara Sauce

This will be the top layer of your lasagna (this is also similar to our raw spaghetti sauce). You will

need:

* 1 and 1/2 large tomato (or 3 Roma/plum or 6 Campari vine tomatoes)

* 3/4 large red bell pepper

* 1 cup soaked sun dried tomatoes

* 2 tablespoons extra virgin, cold‐pressed olive oil

* 1 clove fresh garlic

* dash of sea salt and pepper

* 1 teaspoon ground, dried basil

* 1 teaspoon ground, dried oregano



Soak the sun dried tomatoes in water for about an hour before making the marinara. Soaking softens

the tomatoes and gives you a smooth sauce. Add all ingredients to a food processor or high‐speed

blender and blend until you have a sauce with a smooth, thick consistency. Assembling The Lasagna

_______________________________________________

To assemble the lasagna, you will need your cashew ricotta, the marinara sauce, one large zucchini, 2

handfuls of fresh, chopped baby spinach, 4 small chopped mushrooms and 1/2 sliced avocado

(optional).

You

can

also

add

strips

of

bell

pepper,

chopped

olives

or

whatever

you

want!

In a 15cm by 23cm casserole dish, place a layer of cashew ricotta cheese about 1/4 inch thick. Using a

mandolin slicer on it’s thinnest setting (or use a knife), slice the zucchini lengthwise and make a layer

of zucchini “noodles” on top of the ricotta.

Now add a layer of finely chopped baby spinach and mushrooms. Add a second layer of thinly sliced

zucchini noodles.

Add a layer of thinly sliced avocado and top off the whole thing with a thick layer of marinara sauce.

Carefully cut into squares and serve at room temperature. This recipe makes about 6 servings. Enjoy!

Alkaline comfort soup

1 zucchini – chopped

1 ripe avocado

1 cup Ionized Water

1 tbsp cold pressed extra virgin olive oil

1 tbsp lime juice

¼ cup fresh salsa – I used one that had fresh garlic, tomato, onion, and cilantro in it!

¼ cup diced red bell pepper

2

tbsp

raw

pumpkin

seeds

Handful of fresh parsley

Handful of fresh cilantro

1 tbsp of fresh basil

1 tsp dried cumin

Salt to taste

Thai Soup

milk (meat and water blended) of 3 young Thai coconuts

1/2 tsp. cayenne pepper

pinch of

cumin

handful finely chopped parsley

2 tbs. chopped scallions

handful thinly sliced white mushrooms

dash of fresh lemon juice

salt to taste

Broccoli Avocado Soup

2 dates

½ avocado

3 tbsp.

olive

oil

lime juice to taste

½ c. chopped broccoli

1 tsp. apple cider vinegar



sea salt and pepper to taste

water to desired consistency

1 tbsp. chopped cilantro (optional)

Celery Avocado Soup

2 dates

1 avocado

1‐2 stalks celery

2 tbsp. lemon juice

sea salt and pepper to taste

water to desired consistency

Broccoli Salad with cranberry cream dressing

3 cups chopped broccoli

¼ head of white cabbage – chopped

¼ head of red cabbage – chopped

5 stalks

of

celery

–

chopped

1 cup chopped walnuts

Cranberry Cream Dressing

1 ½ cups fresh cranberries

1 cup cashew butter (can use 1 cup of cashews that have been soaked for 6 hours if you do not have

the butter)

2 Tablespoons apple cider vinegar

1 Tablespoon agave

½ tsp Himalayan saltJuice from one lime

2 Tablespoons water

Juice from

one

orange

Directions: Mix salad ingredients in a large bowl, cover, and place in refrigerator. Blend all

ingredients for cranberry cream in a high speed blender until smooth and creamy. Pour enough

cranberry dressing over vegetables to coat and serve. You will most likely have some of this yummy

cream left over to use as a veggie dipping sauce or for a salad dressing.

Mediterranean Tabouli salad

Serves 5

3 cups sprouted quinoa

¾‐1 cups

lemon

juice

(if

you

want

it

tart,

go

with

1 cup)

½ cup olive oil

1 cup fresh mint leaves

4 cups flat Italian parsley

1 clove garlic

Put all of the above ingredients in food processor with S blade and pulse a few times until parsley

and mint leaves are chopped. Transfer to medium sized mixing bowl and add:

1 hothouse cucumber – chopped

8 cherry tomatoes – cut into small pieces

11 olives

–

pitted

and

chopped

1/3 c pine nuts

1/3 cup red onion – finely chopped

1 cup chopped spinach



1 tsp salt

Mix all ingredients until well tossed.

Garnish plates with red leaf lettuce. Top with the tabouli. Add avocado slices on the top and enjoy!

Raw Chocolate Fudge

2 Cups Walnuts

1 Cup

macadamia

nuts

¼ Teaspoon Sea Salt

18 Pitted Dates

¾ Cup cocoa powder

¼ Teaspoon Cinnamon

1 ½ Teaspoons Vanilla Extract

3 Teaspoons ionized alkaline water or spring water

Directions: Sprinkle 6 inch cake pan with shredded coconut and set aside. Blend walnut and

macadamia nuts in the food processor with the S blade until finely ground. Add the dates and mix

until the dates and nuts stick together. Add the rest of the ingredients and mix well. Pour the mixture

into the

cake

pan

and

press

down.

Cut

around

edges

of

cake

pan

with

butter

knife

to

remove.

Put

plate on top of cake and flip over to frost.

Chocolate Mint Frosting

1 cup cocoa powder

¾ Cup raw agave – dark agave works well for this recipe

2 ½ Tablespoons coconut oil – melted

¼ Cup Fresh mint leaves (you can use ½ ‐1 teaspoon of mint extract or essential oils if you can’t get

fresh mint leaves)

1/8 Teaspoon Sea Salt

Directions: Blend all ingredients until smooth

Top with your choice of: Walnuts, almonds, mint leaves, raspberries, edible flowers, etc.

Raw tropical fruit soup

1/2 cup of young coconut meat

1 and 1/2 bananas

1 cup pineapple, cubed

1 cup organic strawberries, chopped

1/2 large organic apple, cubed

1/2 cup

papaya,

cubed

In a blender, blend the coconut meat, bananas and 1/2 cup of pineapple until smooth.

Then chop the rest of the pineapple, strawberries, apple and papaya into cubs. I cut everything into

1/2 inch chunks. Pour the creamy sauce over the fruit chunks and give it a stir. Get a spoon and

enjoy!



Cucumber Crunch

1 cucumber, peeled and diced

4 sprigs of fresh mint, chopped

½ tablespoon dill seeds

tablespoons macadamia cream (10 macadamia nuts, 1 orange, juiced and 4 dates)

½ white onion

Dulse Sprout

Salad

3 cups mung bean sprouts

1 carrot, shredded

3 jalapeno peppers, minced

½ bunch scallions, minced (green part only)

2 limes, juiced

3 tablespoons olive oil

½ cup coriander

2 tablespoons basil

½ cup dulse

Bragg’s Liquid Aminos



Summary of main ingredients:

Veggies

Salad leaves

Broccoli

Avocado

Cauliflower

Mushrooms

Sun‐dried tomatoes

Tomatoes

Celery

Quinoa

Spinach

Olives

Cabbage

Baby marrows

Pepper (red)

Coconut

Cucumber

Asparagus

Carrots

Mung bean

Fruits

Goji berries

Banana

Papaya

Berries

Apple

Pineapple

Watermelon

Lemon

Lime

Orange

Cranberries

Dates

Spices

Chilli powder and flakes

Curry powder

Cumin

Ginger

Lemongrass

Cinnamon

Vanilla

Cloves

Nutmeg

Onion substitute (asafoetida)

Dulse

Tamarind

Bragg’s Aminos

Hemp powder

Cacao powder

Maca powder

Nori sheets

Himalayan pink salt

Kelp powder

Medicinal mushrooms

powder

Nuts

Almonds (soaked)

Cashew nuts

Pine nuts

Brazil nuts

Walnuts (soaked)

Herbs

Basil

Thyme

Oregano

Rocket

Watercress

Mint

Dill

Oils

Palm fruit oil

Coconut oil

Olive oil

Omega seeds

Flex, pumpkin, sunflower,

sesame seeds

Documents

Raw Food Menu for a Week